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Mukamakalamba, makomedwe a lilime lanu amayamba kutayika - chimodzi mwazifukwa zazikulu zomwe achikulire amakonda kukangana pazakudya zomwe amadya. Pambuyo pa zaka 65, chitetezo cha mthupi mthupi lanu chimafooka, ndikupangitsa kuti munthu akhale ndi zovuta zingapo zathanzi.
Chitetezo cha mthupi chomwe chimagwira bwino ntchito chimathandizira kuchotsa matupi akunja ndi maselo owopsa m'dongosolo ndikuthandizira kuwongolera mayankho amthupi pazoyambitsa zopanda vuto ngati chakudya, kapena matupi amthupi.
Kwa okalamba, kulimbikitsa chitetezo cha mthupi kumakhala ndi chakudya chabwino komanso chopatsa thanzi chomwe chimakhala ndi zitsamba ndi zonunkhira zomwe zili ndi mavitamini ndi michere yambiri, zomwe zimathandizanso kuti pakhale chitetezo champhamvu chothetsera matenda ndi matenda [1] .
Pakati pa mliri wa coronavirus, akatswiri azaumoyo anena kuti, ngakhale ndikofunikira kutchula zaukhondo monga kusamba m'manja pafupipafupi - ndikofunikanso kukonza chitetezo chanu komanso anthu achikulire omwe ali pachiwopsezo chotenga matenda a coronavirus, Ndikofunikira kuti munthu adye zakudya zomwe zitha kuthandiza kuteteza chitetezo chawo [ziwiri] [3] .
M'nkhaniyi, tiwona zakudya zopatsa thanzi zomwe zingathandize kulimbikitsa chitetezo cha okalamba kapena anthu azaka zopitilira 65.
1. Mpunga Wa Brown
Mpunga wa Brown umakhala ndi mavitamini, michere yambiri, komanso mankhwala azitsamba wamphamvu, omwe akagwiritsidwa ntchito mothandizidwa amatha kuthandiza chitetezo chamthupi [4] . Kuphatikiza apo, mpunga wabulauni umakhala ndi ma antioxidants ambiri omwe amathandiza kulimbana ndi zopitilira muyeso zomwe zimawononga chitetezo cha mthupi komanso thanzi lathunthu [5] .
2. Mbatata Yokoma
Olemera ndi beta carotene ndi vitamini A, mbatata yodzaza ndi ma antioxidants omwe amatha kupulumutsa chitetezo cha mthupi mwa achikulire [6] . Komanso, masamba okoma awa ali ndi chakudya chabwino chomwe chimathandiza kuti achikulire azidya kamodzi pa sabata.
3. Sipinachi
Wolemera vitamini C, wokhala ndi ma antioxidants ambiri ndi beta carotene, sipinachi ndiwowonjezera pazakudya [7] . Sipinachi imakhalanso ndi vitamini K komanso, zomwe zimapangitsa masamba obiriwira kukhala oyenera kuwonjezera pazakudya zopatsa chitetezo kwa achikulire.
4. Mazira
Mapuloteni ndi mavitamini olemera omwe angathandize kulimbikitsa chitetezo cha mthupi, mazira amatchulidwa ngati nkhokwe za mavitamini ndi michere zomwe ndizofunikira pakukweza chitetezo chamthupi cha achikulire [8] .
5. Yoghurt
Kudya yoghurt kumatha kulimbikitsa matumbo, omwe angathandize kupewa matenda am'mimba [9] . Yoghurt yadzaza ndi maantibiobio (mabakiteriya abwino) omwe amathandiza kuwononga mabakiteriya oyipa m'mimba ndipo amateteza kwambiri okalamba [10] .
6. Zitsamba ndi Zonunkhira
Kugwiritsa ntchito zitsamba ndi zonunkhira monga turmeric ndi ginger kumatha kuthandizira thupi lanu kuthana ndi matenda komanso matenda kwa okalamba [khumi ndi chimodzi] . Izi zitha kuthandizanso kukonza maselo owonongeka ndikulimbitsa luso la munthu kuchita bwino [12] . Kuphatikiza pa izi, sinamoni ndi oregano ndizowonjezera zabwino zomwe zitha kulimbikitsa chitetezo chamthupi.
7. Mapuloteni Otsamira
Zakudya monga nkhuku yopanda khungu, kudula nyama, ng'ombe, nsomba ndi soya ndizowonjezera zomwe zingathandize kulimbitsa ubongo ndikulimbikitsa thanzi la mtima. Kukhala mafuta ochuluka a omega-3 fatty acids, mapuloteni owonda ngati saumoni amatha kukonza chitetezo cha mthupi ndikuteteza thupi kumatenda osiyanasiyana [13] .
8. Madzi
Ndikofunikira kuti achikulire azimwa madzi osachepera magalasi asanu ndi atatu patsiku kuti nembanemba zizinyowa komanso kuchepetsa mwayi wa chimfine kapena chimfine [14] . Kudzisunga nokha kumatha kuthandizira chitetezo chamthupi.
Kuphatikiza pa izi, kuphatikiza zipatso, maapulo, letesi ya masamba, tsabola belu, ma almond ndi beetroot muzakudya zitha kuthandiza kukonza chitetezo cha mthupi komanso ntchito yake.
Pamapeto Pomaliza…
Zakudya zomwe zatchulidwazi zolimbitsa thupi zithandizira kuti mtima wanu ukhale wogwira ntchito, ubongo wanu uzizungulira komanso koposa zonse, kuthandizira pakukonzanso thanzi lanu lonse. Kutsata chakudya chopatsa thanzi, komanso kuchita masewera olimbitsa thupi komanso kugona mokwanira kumathandiza kuchepetsa chiwopsezo cha chimfine ndipo kumatha kuchepetsa kuwonongeka kapena kuchepetsa kupitilira kwa matenda opuma, nyamakazi ndi matenda okhudzana ndi masomphenya mwa okalamba.
