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Tonsefe tikufuna kudziwa njira zambiri zothetsera khungu loyera mosavuta komanso moyenera. Kaya akhale mafuta odzola, mapaketi opangira kunyumba kapena zopaka, timayesa njira zambiri zobweretsera kuyera koyera kumaso athu. Komabe, kukhala ndi moyo wathanzi ndi imodzi mwazithandizo zoyambirira kupangitsa khungu loyera komanso lowala mwachilengedwe.
Nthawi zambiri timalangizidwa kuti tizikhala ndi chakudya chopatsa thanzi komanso chopatsa thanzi. Zakudya monga masamba obiriwira obiriwira, zipatso zopatsa mavitamini ndi zina mwa njira zabwino kwambiri zopezera khungu lanu. Kupatula kudya zakudya zokoma pakhungu, muyenera kumwa madzi ambiri komanso kulimbitsa thupi pafupipafupi. Madzi amatulutsa poizoni woyipa mthupi ndikutsukanso khungu mkati. Kuchita zolimbitsa thupi kumathandizanso kuti magazi aziyenda bwino m'thupi ndipo zimakuthandizani kuti mukhale ndi nkhope yowala komanso yowala mwachilengedwe.
Ngati mukufuna kukhala ndi khungu loyera mwachilengedwe, osagwiritsa ntchito mafuta opaka mankhwala kapena mapaketi amaso, onaninso zakudya zathanzi zomwe zimadya khungu lanu. Mndandandawu muli vitamini A, C ndi zakudya zopatsa thanzi zomwe zimathandiza pakhungu. Khalani ndi zakudya izi ndipo musaphatikizepo zakudya zopangidwa ndi mafuta komanso momwe zimakhudzira khungu lanu komanso zimayambitsa ziphuphu ndi ziphuphu.
Zakudya zamagetsi kuti mutenge khungu loyera:
Kaloti
Wolemera vitamini C ndi carotene, kaloti ndi imodzi mwamasamba abwino kwambiri omwe amapindulitsa khungu ndi tsitsi. Kuti mukhale wokongola mopanda chilema, khalani ndi kaloti kapena madzi a karoti pafupipafupi.
Papaya
Kupatula kulemera kwa vitamini C, papaya ilinso ndi vitamini A, E ndi ma antioxidants omwe amatsuka khungu, amachotsa zipsera ndi ziphuphu. Mutha kuyigwiritsa ntchito ngati phukusi la nkhope kapena ngati chopukutira. Papaya imatsukanso dongosolo ndipo imathandizira kusamba nthawi zonse.
Tomato
Masamba ofiira komanso owutsa mudyo ndi gwero lolemera la lycopene (mtundu wosinthidwa wa carotene). Kupatula kukhala chakudya chosavuta khungu, tomato amathandizira kuwonda komanso kupewa khansa.
kiwi
Chipatso cha citrus ndi gwero lolemera la vitamini C lomwe limakuthandizani kuti mukhale ndi khungu loyera mwachilengedwe. Mutha kukhala ndi kiwi watsopano ndipo mungagwiritse ntchito chipatso pamalo akuda ndi zipsera kuti mukhale okongola.
Beetroot
Masamba ofiira amakhala ndi chitsulo komanso mavitamini ambiri omwe amatsuka khungu, amachulukitsa magazi komanso amakuthandizani kuti muwone pinki masaya anu. Imwani kapu ya madzi a beetroot tsiku lililonse komanso onjezerani beetroot woyamwa kapena msuzi wake m'mapaketi akumaso kwanu.
Masamba obiriwira obiriwira
Zomera zobiriwira ndizopangira mphamvu zomwe sizabwino kokha pakhungu koma thupi lonse. Yodzaza mavitamini, michere ndi michere, masamba obiriwira ngati sipinachi ndi athanzi kwambiri.
Froberi
Zipatso zamtundu wa citrus ndizopatsa vitamini C. Kuti mukhale ndi khungu lowala komanso loyera, khalani ndi chakudya champhamvu ichi.
Tsabola wofiira wofiira
Masamba ofiira onga tsabola wofiira wobiriwira ndi gwero lolemera la lycopene ndi vitamini C.
Tiyi
Tiyi wobiriwira ndi chimodzi mwazakumwa zitsamba zomwe zitha kukhala zabwino pakhungu. Amathandiza kutentha kwa dzuwa, amachepetsa khungu komanso amachepetsa zipsera zakuda ndi ziphuphu.
Tsabola wachikasu wachikasu
Chakudya cholemera cha vitamini C chomwe chimakomera khungu chimagwiritsidwanso ntchito ngati chinthu chachilengedwe chotsutsa ukalamba. Silika yomwe ilipo tsabola wa belu imakuthandizani kuti mukhale ndi khungu lowala komanso lowala.
Ndine zogulitsa
Zotulutsa za soya zili ndi vitamini C ndi zinc zambiri. Mkaka wa soya mwachitsanzo ungachiritse ziphuphu ndi mavuto ena akhungu. Mutha kupangitsa khungu lanu lotayika kukhala ndi zakudya zopangira mphamvu za soya.
Burokoli
Chakudya chamagetsi ichi chimathandizanso kuti khungu loyera loyera mwachilengedwe. Ali ndi vitamini C ndi E, ma antioxidants omwe amayeretsa dongosolo ndikubweretsa kuwala pankhope.
Nsomba
Nsomba ndi gwero lolemera la omega 3 fatty acids ndi mavitamini ofunikira omwe ndi abwino pakhungu. Kuti mukhale ndi khungu loyera komanso lowala, khalani ndi nsomba. Ndi chakudya chatsopano chatsopano pakhungu.
