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Makhalidwe azakudya komanso zofunikira pazakudya zimasintha anthu akakalamba. Zakudya zopatsa thanzi monga vitamini D, mapuloteni, calcium ndi vitamini B12 zimakhala zofunikira kwa abambo ndi amai omwe ali ndi zaka zopitilira 40 chifukwa michere iyi imatha kuthandizabe kugwira ntchito mwakuthupi ndi kuzindikira mtsogolo.
Zakudya zabwino zopitilira muyeso zimathandizira kuchepetsa chiopsezo cha olumala, matenda komanso kudalira chifukwa cha ukalamba ndikusintha moyo wa achikulire ndi achikulire. [1]
M'nkhaniyi, tikambirana za zakudya zabwino kwambiri za amuna ndi akazi zoposa 40. Onani
Superfoods Kwa Amuna
1. Phwetekere
Phwetekere imakhala ndi carotenoid yotchedwa lycopene yomwe imakhala ndi antioxidative. Chomeracho chimapatsa phwetekere mtundu wake wofiira ndipo chingathandize kuchepetsa chiopsezo cha khansa ya prostate komanso kukakamiza kuthamanga kwa magazi.
2. Mbatata
Zina mwa mavuto okalamba omwe amuna amakhala nawo ndi monga kuthamanga kwa magazi, mavuto a masomphenya komanso chiopsezo chowonjezeka cha khansa. Mbatata imakhala ndi potaziyamu ambiri, beta-carotene ndi mankhwala ena ambiri am'magazi komanso michere yofunikira yomwe ingakhale yothana ndi ukalamba ndikuchepetsa chiopsezo cha matenda okhudzana ndi ukalamba mwa amuna.
3. Oats
Oats amakhala ndi maubwino osiyanasiyana kwa amuna achikulire, monga kuchiza matenda operewera a erectile, kupewa kudzimbidwa, kutsitsa shuga komanso kuchepa kwa magazi. Lili ndi amino acid wotchedwa L-arginine yemwe amathandiza kuthana ndi zovuta zomwe tatchulazi pamapeto pake. Oats ndiotchipa komanso chakudya chosavuta kuphikira achikulire.
4. Rose apulo
Rose apple kapena jambu ndi chakudya chapamwamba kwambiri chodzaza ndi ma antioxidants ofunikira. Ndiubongo wabwino komanso chakudya chamaso chifukwa chakupezeka kwa ma terpenoids. Calcium mu rose apple ingathandize kukhalabe ndi thanzi la mafupa pomwe CHIKWANGWANI chimathandizira kupewa kudzimbidwa ndi zina zomwe zimadya m'mimba.
5. Dzira
Sarcopenia, mtundu wa kutayika kwa minofu, ndichinthu chofala chifukwa cha ukalamba. Dzira ndi gwero lolemera la mapuloteni omwe angathandize kukulitsa minofu, kukhalabe ndi mphamvu komanso magwiridwe antchito. Zingathandizenso kuchepetsa chiopsezo cha kutupa kwanthawi yayitali komanso matenda operewera. [ziwiri]
6. Turkey rump
Cholesterol amasiyanasiyana m'magawo osiyanasiyana a nyama zankhuku. Mafuta ambiri amapezeka pakhungu la nyama za nkhuku zomwe zitha kuchotsedwa mosavuta. Turkey rump ili ndi pafupifupi 1% yamadzimadzi kapena mafuta ndipo ili ndi mapuloteni ambiri komanso monounsaturated fatty acids. Zakudya izi zitha kuthandiza kuchepetsa ngozi ya kunenepa kwambiri, matenda amtima, matenda ashuga komanso zotupa kwa okalamba. [3]
7. Bowa
Bowa angathandize kuchepetsa chiopsezo cha kuzindikira kwa okalamba. Kudya bowa kawiri pamlungu kumatha kuthandiza kukumbukira, luso lotha chidwi ndikupewa chiopsezo cha matenda opatsirana monga Alzheimer's mwa anthu opitilira 40.
8. Maamondi
Kafukufuku wasonyeza kuti kumwa mtedza kumalumikizidwa ndi kuchepa kwa matenda akulu azaka zapakati komanso okalamba. Maamondi, amodzi mwa mtedza wofunikira, atha kuthandiza kupewa kupsinjika kwa okosijeni ndi kutupa kosatha ndikuchepetsa chiopsezo cha matenda okhudzana ndi zaka monga khansa ndi zovuta zazidziwitso. [4]
Zakudya Zabwino Kwambiri Kwa Akazi
1. Mkaka
Kuchuluka kwa mafupa am'mafupa kumachepa ndi ukalamba komanso matenda ena okhudzana ndi kufooka kwa mafupa amapezeka makamaka mwa akazi achikulire. Mkaka ndi gwero la calcium lomwe lingathandize kupewa kutayika kwa mafupa ndi matenda okhudzana ndi ukalamba mwa amayi. [5]
2. Yoghurt
Amayi akamafika zaka zapakati, matenda amisala amafala. Yoghurt itha kuthandiza kupewa ziwopsezo zamatenda obwera chifukwa cha mafupa, mavuto amisala komanso zizindikiritso za pre-menopausal mwa azimayi azaka 40 kapena kupitilira zaka 40. Ali ndi michere yambiri yofunikira monga calcium, vitamini B12 ndi riboflavin.
3. Sipinachi
Masamba obiriwira ngati sipinachi amakhala ndi michere ya antioxidant monga vitamini C. Kafukufuku wasonyeza kuti antioxidant phenolic mankhwala mu sipinachi amachulukitsa serum antioxidants mwa anthu ndipo zitha kuthandiza kuchepetsa zopitilira muyeso mthupi ndikuchepetsa ukalamba. [6]
4. Mbeu za fulakesi
Mbeu za fulakesi zili ndi ma phytoestrogens ambiri ndi michere monga linolenic acid, vitamini A, potaziyamu, vitamini C ndi potaziyamu. Zakudya zamtundu wa estrogen zomwe zimapezeka m'mafakesi zingathandize kuti azimayi azikhala olimba komanso azibereka, zomwe nthawi zambiri zimachepa ndi zaka.
5. Mabulosi abuluu
Kugwiritsa ntchito ma blueberries kumakhudzana ndi kuchepa kwazidziwitso zazimayi achikulire. Amadziwika kukonza magwiridwe antchito amakumbukidwe ndi magalimoto chifukwa cha kuchuluka kwa ma antioxidants monga vitamini C, vitamini K ndi manganese.
6. Mtedza wa ku Brazil
Mtedza waku Brazil uli ndi selenium yambiri yomwe imathandizira kukonza magwiridwe antchito azachikulire omwe ali ndi vuto losazindikira. Magnesium mu mtedza wa brazil imathandizanso kuchepetsa zizindikilo monga kufooka kwa minofu, kutopa, kutentha kwambiri komanso dzanzi. [7]
7. Sauerkraut
Sauerkraut kapena kabichi wofufumitsa amapindula ndi lactic acid, tyramines, phytoestrogens, mavitamini ngati A ndi C, ndi mchere monga potaziyamu, chitsulo ndi folate. Sauerkraut imawerengedwa kuti ndi chakudya chapamwamba kwambiri kuti athane ndi mavuto azaumoyo, kuthandizira thanzi la mafupa ndikuchepetsa chiopsezo cha khansa ya m'mawere.
8. Mackerel
Omega-3 ndichinthu chofunikira kwambiri kwa azimayi kuti ateteze chiwopsezo cha matenda amtima, kusunga magazi, kulimbikitsa chitetezo chamthupi ndikuchepetsa zizindikilo zamaganizidwe chifukwa cha premenopausal. Mackerel ndi gwero lalikulu la omega-3 ndipo imatha kuonedwa kuti ndi imodzi mwazakudya zabwino kwambiri kwa azimayi opitilira 40.
