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Mutha kuganiza kuti simudzatha madzi m'nyengo yozizira ya Januware ndi February. Ndi pamene inu mukulakwitsa. M'miyezi yozizira iyi, thukuta limaphwera msanga mumlengalenga ozizira, owuma - zomwe zimapangitsa kuti madzi asowe m'thupi.
Kutaya madzi m'thupi kumachitika thupi lanu likakhala ndi madzi osakwanira. Kulephera kumeneku kumabweretsa kusokonezeka kwa magwiridwe antchito amthupi. Aliyense atha kukhala wopanda madzi, komabe, ndizowopsa kwa okalamba ndi ana.
Zomwe zimayambitsa kuchepa kwa madzi m'thupi sikumwa madzi okwanira, kutaya madzi ochulukirapo chifukwa cha thukuta, kusanza kwambiri ndi kutsegula m'mimba, malungo, mankhwala ena ndi zina zambiri. zakudya zopatsa mphamvu, zomwe zingathandize kupereka mpumulo nthawi yomweyo ku madzi.
1. Chivwende
Ili ndilo, manja pansi, imodzi mwanjira zoyambira kutaya madzi m'thupi. Chimodzi mwazinthu zopatsa mphamvu kwambiri, chivwende chimakhala ndimadzi okwanira 92%. Mutha kuwonjezera mavwende pazakudya zanu pomadya ngati chotupitsa chotsitsimutsa, madzi kapena kuwonjezera pa masaladi anu [1] .
2. Strawberry
Ndi madzi okwanira 91%, kudya sitiroberi kumathandizira kuti muzimwa madzi tsiku lililonse. Kudya ma sitiroberi pafupipafupi kwawonetsanso kuti kumachepetsa kutupa. Mutha kuwonjezera mabulosi kuma saladi ndikupanga ma smoothies [ziwiri] .
3. Cantaloupe
Vwende wokoma uyu ali ndi ma calories ochepa kwambiri ndipo amawonjezera mpaka 90.2% yamadzi [3] . Cantaloupe ndi yopindulitsa kwambiri komanso yothandiza kusungunuka thupi lanu komanso imakupatsirani mavitamini A ndi C.
4. Pichesi
Ndi madzi okwanira 89%, kudya mapichesi kungathandize kupeza mpumulo ku kuchepa kwa madzi m'thupi komanso kupewa kuyambika kwake. Mutha kuwonjezera mapichesi ku saladi kapena kupanga ma smoothies [4] .
5. Orange
Kugwiritsa ntchito malalanje kumathandizira kupereka hydration yoyenera chifukwa chipatsocho chimakhala ndi madzi okwanira 88%, omwe amatha kuthandizira mwachangu madzi m'thupi. Madzi a lalanje ndi njira yothetsera kuchepa kwa madzi m'thupi mwachangu [5] .
6. Zipatso Zamphesa
Chipatso chopatsa thanzi chodzaza ndi michere yambiri, zipatso zamphesa zili ndi 88% yamadzi. Ngati mukumva kuti mulibe madzi m'thupi, idyani zipatso zake momwe zilili kapena onjezerani masaladi [6] .
7. Zipatso za Star
Chipatso chokhala ngati nyenyezi chingakuthandizeni kukhutira kuchuluka kwanu kwamadzimadzi ndi 91% yamadzi. Ili ndi mawonekedwe owutsa mudyo ndipo imakhala ndi ma antioxidants ambiri, makamaka epicatechin, mankhwala opatsa mtima omwe amathandiza kuti mtima wanu ukhale wathanzi [7] .
8. Nkhaka
Manyowa amakhalanso ndi madzi ambiri omwe amapanga mpaka 96.7 peresenti. Amakhalanso ndi vitamini C ndi caffeic acid, zonsezi zimathandiza kuchepetsa khungu ndi kutupa [8] .
9. phwetekere
Amagwiritsidwa ntchito m'masaladi, masangweji ndi timadziti ta detox, tomato ndi chotupitsa chabwino kwambiri chokhala ndi madzi okwanira 94.5%. Kusenda khungu lolimba la tomato kumathandizira kukulitsa mphamvu ya phwetekere [9] .
10. Selari
Selari imawonjezera mbale ndi fungo. Koma, sizosadabwitsa kuti udzu winawake umakhala ndimadzi ambiri, zomwe zimapangitsa kuti akhale 95,4%. Selari yodzaza ndi mchere wamchere, mavitamini ndi ma amino acid omwe amathira thupi lanu kawiri ngati madzi [10] .
11. Letesi ya Iceberg
Yodzaza ndi michere yambiri ndi ulusi, letesi ya madzi oundana ilinso ndi madzi ambiri, 99.6%, omwe angathandize kubweretsanso kuchuluka kwa madzi m'thupi lanu [khumi ndi chimodzi] .
12. Zukini
Zukini imakhala ndi 95% yamadzi polemera ndipo ndi imodzi mwamasamba omwe amasungitsa madzi m'nyengo yozizira. Masamba ndi ochepera ma calories 25 ndipo ndi gwero labwino kwambiri la mavitamini, vitamini A, vitamini C, ndi potaziyamu [12] .
13. Tsabola Bell
Yellow, red and green - tsabola wa belu wamithunzi yonse amakhala ndi madzi ambiri ndipo ndi ma veggies abwino kwambiri kuti musunge madzi. Tsabola wa belu amakhala ndi madzi okwanira pafupifupi 93.9%. Amakhalanso ndi michere yambiri monga vitamini C, vitamini B6, beta-carotene, folic acid ndi thiamine [13] .
14. Sipinachi
Sipinachi chimakhala ndi madzi okwanira 91.4 peresenti, omwe amatha kukupatsani madzi tsiku lonse. Kupatula izi, ili ndi lutein, potaziyamu, vitamini E ndi fiber [14] .
15. Kolifulawa
Izi zitha kudabwitsa koma kolifulawa ndiwothira kwambiri, chifukwa veggie ndi 92% yamadzi polemera. Chikho chimodzi (100 magalamu) a kolifulawa amapereka zoposa 59 ml ya madzi [khumi ndi zisanu] .
16. Madzi a Kokonati
Izi siziyenera kudabwitsa aliyense. Mukamva kuti mulibe madzi m'thupi, mwachibadwa timakopeka ndi madzi a coconut. Ndi chakumwa chabwino chopatsa thanzi chomwe chingakupangitseni kukhala ndi madzi okwanira. Njira yothetsera kuchepa kwa madzi m'thupi, kumwa madzi a coconut itha kuthandizira popeza ili ndi ma electrolyte ambiri, kuphatikiza potaziyamu, sodium ndi mankhwala enaake [16] .
Kupatula zomwe tafotokozazi, kanyumba tchizi, msuzi ndi msuzi, mkaka wosalala ndi yoghurt zitha kuthandiza kuthana ndi kuchepa kwa madzi m'thupi.
Pamapeto pake…
Kutaya madzi ndikofunikira kwambiri mthupi lanu komanso thanzi lanu lonse. Kuchepa kwa madzi m'thupi kumatha kubweretsa kutsika kwa magazi, kuvulala kutentha, khunyu ndi mavuto a impso ndipo kafukufuku waposachedwa adalumikiza kuchepa kwa madzi ndi magwiridwe antchito, ndikuwonetsa kuti kusowa kwa madzi m'thupi kumatha kusintha mawonekedwe aubongo wamunthu ndikufooketsa mphamvu zake zogwirira ntchito.
Onetsetsani kuti mukudya zakudya zambiri zamadzi ndikumwa madzi mukamva ludzu.
