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Ndi kutentha kwa chilimwe kumafooketsa matupi athu, ndikofunikira kudya zakudya zodzaza ndi micronutrients yambiri ndi macronutrients.
M'nyengo yachilimwe, timakonda kutuluka thukuta kwambiri kutipangitsa kumva kuti taperewera madzi m'thupi komanso timakhala ndi mphamvu zochepa zomwe zimatipangitsa kukhala aulesi. Chifukwa chake, ndikofunikira kuti tisamalire matupi athu mwa kudya zakudya zoyenera.
Apa, talemba mndandanda wazakudya zomwe timadya nthawi yotentha.
2. chogwirira
Chilimwe sichikhala chokwanira popanda mango, ndipo bwanji, ndi imodzi mwazipatso zabwino kwambiri komanso zopatsa thanzi zomwe zitha kuchepetsa mavuto azaumoyo. Mango amakhala ndi michere yambiri monga vitamini C, vitamini A, iron, calcium, vitamini B6 ndi magnesium [ziwiri] .
Langizo : Mutha kusangalala ndi mango pawokha, ngati saladi wazipatso kapena msuzi.
3. Tomato
Ngakhale tomato amadzaza ndi ma antioxidants ndi michere, ali ndi phytochemical yopindulitsa yotchedwa lycopene yomwe imateteza khungu kuti lisawonongeke ndi cheza cha ultraviolet cha dzuwa [3] .
Langizo : Onjezani magawo a phwetekere mu saladi wanu kapena onjezerani mu sangweji.
4. Nkhaka
Nkhaka imakhala ndi michere yambiri yofunika, ma antioxidants ndipo imakhala ndi madzi ambiri osungunuka. Madzi ambiri mumkhaka amapangitsa kukhala chakudya chabwino kudya m'miyezi yotentha ya chilimwe [4] .
Langizo : Pangani saladi wa nkhaka, salsa kapena mukhale nawo ngati msuzi.
5. Msuzi
Curd imalimbikitsa chimbudzi chathanzi, imathandizira chitetezo chamthupi komanso imapereka khungu labwino komanso lowala. Curd, ikawonongedwa, imaziziritsa thupi, ndichifukwa chake imadya kwambiri nthawi yotentha.
Langizo : Onjezani curd mu smoothie yanu kapena mukhale ngati mchere.
6. Masamba obiriwira obiriwira
Masamba obiriwira obiriwira monga sipinachi, kale ndi letesi ndi malo opangira michere komanso madzi ambiri ndipo mukamamwa, thupi lanu limakhala lozizira komanso lotenthedwa m'miyezi yotentha.
Langizo : Onjezerani masamba obiriwira obiriwira mu saladi wanu. Pewani kuphika masamba awa chifukwa madzi amatha kutayika.
7. Selari
Selari imakhalanso ndi madzi ambiri ndipo imakhala ndi michere yambiri monga vitamini A, vitamini K ndi folate zomwe zingakupangitseni kupitilira miyezi yotentha.
Langizo : Dulani udzu winawake ndikuwonjezera mu saladi wanu.
8. Muskmelon
Muskmelon iyenera kukhala gawo lazakudya zanu nthawi yotentha chifukwa imakhala ndi madzi ambiri ndipo imakhala ndi mavitamini ndi michere. Kugwiritsa ntchito muskmelon kumakupatsani thanzi komanso kusungunuka nthawi yotentha.
Langizo : Mutha kusangalala ndi muskmelon paokha kapena kukhala ndi saladi yazipatso.
9. Zipatso
Zipatso monga rasipiberi, sitiroberi, mabulosi akuda ndi mabulosi abulu zimanyamula mankhwala olimbana ndi matenda omwe angakuthandizeni kulimbitsa chitetezo cha mthupi lanu komanso kukupatsani thanzi nthawi yotentha.
Langizo : Sangalalani ndi zipatso mwaokha kapena mutha kupanga mabulosi osalala.
10. Zipatso za zipatso
Zipatso za citrus monga laimu, mandimu, malalanje, manyumwa ndi pomelos zili ndi vitamini C wambiri komanso zakudya zina zofunikira zomwe zimalimbitsa chitetezo cha mthupi lanu komanso kuteteza thupi lanu nthawi yomweyo [5] .
Langizo : Mutha kusangalala ndi malalanje, zipatso zamphesa ndi pomelos paokha. Mutha kupanga mandimu kapena mandimu ndi timadzi tachitsulo.
Ma FAQ Omwe Amakonda
1. Kodi simuyenera kudya chiyani nthawi yotentha?
Pewani kudya zakudya zokazinga, khofi, tiyi, cocktails ndi agalu otentha chifukwa zimawonjezera kutentha m'thupi, zomwe zimatha kupangitsa kudzimbidwa kapena kukwiyitsa m'mimba.
2. Kodi ndiyenera kudya chiyani ndikamagwira ntchito kutentha kwambiri?
Khalani ndi cantaloupe, chivwende, zipatso, tomato ndi ndiwo zamasamba zobiriwira popeza ndizopatsa mphamvu zowonjezera zakudya komanso zimapangitsa kuti thupi lanu likhale ndi madzi ambiri.
3. Kodi nthochi ndi yabwino nthawi yotentha?
Ganizirani kudya nthochi nthawi yotentha chifukwa imalepheretsa acidity ndikupangitsa kuti thupi lizikhala ndi madzi.
4. Mumamwa chiyani mukutentha kwambiri?
Zakumwa zabwino kwambiri zotentha kwambiri ndi madzi, timadziti ta zipatso zachilengedwe, madzi a coconut ndi masamba osalala.
