Zakudya zomwe mumadya zimathandiza kuti khungu lanu likhale losalala, labwino komanso lokongola. Zakudya zabwinobwino ziyenera kupereka zakudya zonse zomwe khungu lanu likufunikira:
- Omega-3 fatty acids angathandize kuchepetsa khungu lanu.
- Vitamini C ndi kofunika kuti ufa wa collagen, chinthu chofunika kwambiri pa zikopa za khungu lanu.
- Vitamini A imathandiza kuti khungu lanu likhale la thanzi kotero kuti likhoza kugwira ntchito ngati chotchinga kusunga mabakiteriya ndi tizilombo tina tizilombo toyambitsa matenda.
- Selenium ingathandize kuthana ndi khansa ya khungu.
- Chofiira, lalanje, wachikasu ndi chobiriwira chakuda chomera nkhumba ngati lycopene ndi lutein ndizochokera ku antioxidants zomwe zimateteza khungu lanu.
- Zinc ndizofunika kuchiza machiritso.
Pendekani muwonetsero kuti muphunzire zambiri za zakudya zomwe zili ndi zakudya zosiyanasiyana zomwe zimakupatsani khungu.
1 - Strawberries
Froberberries yodzaza ndi vitamini C kotero amathandiza kuti ziwalo zogwiritsira ntchito zikhale pansi pa khungu lanu lamphamvu komanso zathanzi. Froberries amakhalanso ndi vitamini (B vitamini), fiber, ndi mitundu ya phytochemicals yomwe ingathandize kuchepetsa khungu chifukwa cha kuwonetsedwa kwaulere
Zosangalatsa: Idyani zipatso zatsopano zam'madzi ndi yog yogurt kapena odulidwa ndi zitsulo kuti mukhale chakudya cham'mawa.
2 - Oysters
Oyster ndi abwino kwa khungu lanu chifukwa ali okonzeka kwambiri. Kudya oyster atatu okha kukupatsani zinc tsiku lonse. Oyster amakupatsanso mapuloteni ndi chitsulo. Mudzapeza oyster wamchere kapena atsopano m'masitolo ambiri.
Zosangalatsa: Idya yaiwisi, yosuta kapena yophika oyster monga appetizer, kapena yopanga chotupa cha oyster.
3 - malalanje
Mankhwalawa amakhala ndi vitamini C, omwe amafunikira kupanga collagen ndikupanga khungu kukhala olimba. Mankhwalawa amakhalanso ndi vitamini A, omwe amafunika kuti akule bwino komanso kusiyana kwa maselo.
Ndondomeko: Idyani lalanje ngati masewera a masana mmalo mwa piritsi ya maswiti.
4 - Blueberries
Mabala a Blueberries ndi apamwamba kwambiri okhudzana ndi antioxidants omwe angateteze khungu lanu kuwonongeka kwakukulu kwaulere. Amakhalanso ndi mitsempha yambiri, mavitamini, ndi mchere. Amakhalanso odyetsa mwachibadwa - kapu imodzi ya blueberries ili ndi makilogalamu 84.
Zosangalatsa: Gwiritsani ntchito mapepala a blueberries monga chakudya chamchere kapena muwaonjezere ku mbewu kapena muwagwiritse ntchito pa smoothies.
5 - kaloti
Kaloti amapereka vitamini A ndipo ndizotsatila, beta-carotene. Vitamini A ndi ofunika kwa khungu labwino. Kaloti amakhalanso ndi potaziyamu ndi mchere wambiri ngakhale kuti alibe mafuta.
Ndondomeko: Gwiritsani karoti wodula ndi mafuta osakaniza a veggie dip, pamwamba saladi ndi kaloti odulidwa, kapena mukhonza kaloti zophika monga zakudya zathanzi.
6 - Kale
Kale ndi cruciferous masamba omwe amamvana ndi kolifulawa, arugula, ndi broccoli. Ndi olemera mu zakudya zambiri kuphatikizapo mavitamini A ndi C. Ndizomwe zimakhala zochepa m'makiritsi komanso pamwamba kwambiri.
Zosangalatsa: Yesani mwana kale monga saladi wobiriwira - ndi wachifundo kwambiri kuposa kale kale.
7 - Salimoni
Salimoni ndi omega-3 fatty acids olemera kwambiri kuti khungu lanu likhalebe lofewa komanso lopitirira. Ndicho chitsimikizo chabwino kwambiri cha mapuloteni, selenium, ndi zinki. Ngakhale kuti ndi olemera mu mafuta abwino, salimoni sali olemera kwambiri, choncho ndi abwino kwa mitundu yambiri ya zakudya.
Ndondomeko: Sungani nsomba zam'chitini pamanja kuti mupange masangweji ndi saladi mwamsanga. Bonasi ngati akudyani nsomba ndi mafupa chifukwa chimadya kalsiamu yanu.
8 - Nkhono za ku Brazil
Mitsuko ya ku Brazil imakhala yapamwamba kwambiri ku selenium. Utumiki wina umakupatsani selenium yamasiku angapo. Nkhwangwa za ku Brazil zimakhalanso ndi calcium, magnesium, ndi mapuloteni. Iwo ali olemera kwambiri mu makilogalamu - imodzi yokhala mtedza wa sikisi ili pafupi makilogalamu 200, koma inu mutenga selenium yonse yomwe inu mukusowa ku mtedza awiri okha.
Ndondomeko: Idyani mtedza wa Brazil ndi apulo kapena peyala ya chakudya chamadzulo chamasana.
9 - Zakudya Zabwino
Mbatata ya mbatata imakhala ndi vitamini A, choncho amatha kusunga khungu lanu bwino. Amakhalanso ndi potaziyamu wochuluka, komanso mafinya. Zakudya za mbatata zimakhala zogwirizana ndi dzina lawo ndipo nthawi zambiri zimagunda ndi aliyense - ngakhale odyetsa.
Ndondomeko yamtundu: Tumizani mbatata zophika ndi mafuta kapena chophika chokoma, kapena pamwamba ndi nyemba zophikidwa, anyezi, sipinachi yophika kapena mtedza.
10 - Tuna
Tuna ndi gwero la omega-3 fatty acids lomwe limapangitsa khungu lanu kukhala lofewa. Kuwonjezera apo ndipamwamba mu zinc, selenium, ndi mapuloteni. Mtunduwu umatumikiridwa monga zowonjezera kapena zowonjezera, ndipo zimatha kuziphika, kuziphika, kapena kuziphimbidwa. Mudzakapezanso nsomba zamzitini m'sitolo.
Zosangalatsa: Sankhani tini yamzitini yosungidwa m'madzi a masika kuti mupulumutse pa makilogalamu.
11 - Broccoli
Broccoli ali ndi vitamini C kwambiri yomwe mumasowa minofu yathanzi. Ndicho chitsime chabwino cha mavitamini A ndi K, kuphatikizapo mafinya ndi antioxidants omwe angathandize kuteteza khungu lanu kuwonongeka kwa dzuwa.
Zosangalatsa: Ngati simukudya broccoli nthawi zambiri, yonjezerani kuchuluka kwa ndalama zomwe mumadya pang'onopang'ono kuti muchepetse mpweya.
12 - Walnuts
Walnuts ndi gwero labwino kwambiri la mafuta omega-3 ofunika kwambiri omwe amatchedwa alpha-linolenic acid (ALA), omwe amachititsa kuti khungu lanu likhale lopuwala komanso lopanda kanthu. Amakhalanso ndi calcium, mapuloteni ndi magnesium komanso vitamini E, omwe amagwira ntchito ngati antioxidant.
Zosangalatsa: Sungani walnuts mufiriji, kapena firiji, kuteteza mafuta kuti asapite.
13 - Trout
Nsomba zoyera ndi nsomba zoyera zomwe zili pamwamba pa omega-3 fatty acids zomwe zimathandiza kuti khungu lanu likhale lothandiza. Trout ndizomwe zimapanga zinc ndi selenium, zomwe zimathandizanso khungu lanu, kuphatikizapo mapuloteni, calcium, magnesium, ndi niacin.
Zosangalatsa: Muzitsuka pang'ono mafuta anu a azitona ndipo mupatseni madzi a mandimu, mchere, ndi tsabola.
14 - tomato
Tomato ndi odzaza ndi mavitamini A ndi C, kuphatikizapo magnesium, calcium ndi vitamini K pang'ono. Tomato watsopano ndi olemera mu zakudya zokhala ndi zakudya zambiri, koma pali bonasi mukamadya msuzi wa phwetekere. Kuphika kumayang'ana kuchuluka kwa lycopene, antioxidant yomwe ili yabwino kwa khungu lanu.
Zosangalatsa: Pangani chotupitsa chophweka powaza tomato wambiri wambiri mu zidutswa zakuda. Onjezerani mchere pang'ono ndi tsabola ndipo ndizo zonse zomwe mukusowa.
15 - Watermeloni
Mavwende ndi okoma ndi otsitsimula ndipo o zabwino kwambiri kwa inu. Mavwende ndi gwero la mavitamini A ndi C, choncho ndibwino kwa khungu lanu, kuphatikizapo potaziyamu, komanso makilogalamu otsika - chikho chimodzi cha mavwende amakhala ndi makilogalamu 46.
Ndondomeko: Madzi ndi ofunika kwa khungu labwino ndi kudya mavwende ndi njira yabwino kwambiri yobweretsera.
16 - Tsabola wofiira
Tsabola wofiira bwino ndi khungu lanu chifukwa amanyamula mavitamini C ndi A. Iwo ali ndi vitamini K, omwe ndi ofunikira mitsempha yathanzi yomwe imakhala pansi pa khungu, komanso mavitamini a B ndi fiber. Tsabola zotsekemera zofiira ndizomwe zimakhala zochepa m'makilogalamu - zokwanira chakudya chilichonse.
Zosangalatsa: Yesani tsabola wobiriwira, wachikasu, ndi lalanje. Zonse ndi zokoma ndipo zimakhudza zakudya zambiri.
17 - Mbewu za Mzungu
Nkhumba za mzungu ndizosavuta kusankha tsitsi labwino chifukwa ali olemera mu omega-3 mafuta acid. Komanso iwo ali ndi kashiamu, magnesium, mapuloteni ambiri, ndi fiber. Mukhoza kupeza mbewu zamasamba m'masitolo ogula, masitolo ogulitsa zakudya, malo ogulitsira malonda, kapena mungathe kupanga mbewu zanu zapopu.
Ndondomeko yoyenera: Pezani mbewu zamagazi zomwe zasungidwa kale - zimakhala zosavuta kudya.
Zotsatira:
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Office of Food Supplements, National Institutes of Health. "Senium Fact Sheet." http://ods.od.nih.gov/factsheets/list-all/Selenium.
Office of Food Supplements, National Institutes of Health. "Vitamini A Fact Sheet." http://ods.od.nih.gov/factsheets/VitaminA-HealthProfessional.
Office of Food Supplements, National Institutes of Health. "Vesi la Vitamini C." http://ods.od.nih.gov/factsheets/list-all/VitaminC.
Office of Food Supplements, National Institutes of Health. "Zinc Factory Sheet." http://ods.od.nih.gov/factsheets/list-all/Zinc.
Rizwan M, Rodriguez-Blanco I, Harbottle A, Birch-Machin MA, Watson RE, Rhodes LE. "Matimata wa phwetekere wokhala ndi lycopene umateteza photodamage yowonongeka pakati pa anthu mu vivo: kuyesedwa kosasinthika." Br J Dermatol. 2011 Jan; 164 (1): 154-62. http://onlinelibrary.wiley.com/doi/10.1111/j.1365-2133.2010.10057.x/abstract.
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Dipatimenti ya Ulimi ya United States ya Kafukufuku Wachikhalidwe, National Nutrient Database ya Standard Reference Release 28. https://ndb.nal.usda.gov/ndb/search.