Njira yabwino yothetsera vuto lililonse pakhungu ndi iti?

Siyani kuvomereza mafuta odzola, ndikusintha kuchoka kumankhwala kupita ku chakudya, chifukwa chakudya chanu ndi mankhwala anu, chifukwa pakudyetsa khungu lanu muli njira yothetsera mavuto onse omwe mungakumane nawo.

Kupewa mizere ndi makwinya

Kupewa kuoneka kwa mizere ndi makwinya ndi njira yofunikira kuti mukhale ndi mawonekedwe aunyamata kwa nthawi yayitali, ndipo cholinga chake pankhaniyi chiyenera kukhala pamagulu awiri a zakudya zomwe ziyenera kupezeka muzakudya zathu zonse:

• Mapuloteni:

Collagen ndi elastin amadziwika kuti ndi mitundu iwiri ya mapuloteni omwe khungu lathu limapanga kuti likhalebe lolimba komanso lokhazikika, komanso kuti tikamakalamba, mphamvu ya khungu yopanga zinthu izi imachepa, zomwe zimabweretsa maonekedwe a makwinya.

Kafukufuku waposachedwapa wasonyeza kuti kudya zakudya zokhala ndi mapuloteni ambiri kumapangitsa khungu lathu kukhala ndi gulu la amino acid lomwe limathandizira kupanga kolajeni ndi elastin, komanso kuti kusowa kwa mapuloteni kumathandizira kuti khungu lizikalamba. Choncho, m’pofunika kusamala kudya zakudya zomanga thupi m’zakudya zathu zonse za tsiku ndi tsiku, ndipo nthaŵi zambiri timazipeza mu nsomba, nkhuku, mazira, soya, masamba, ndi mtedza.

• Antioxidants:

Khungu lathu nthawi zonse limayang'anizana ndi zowopsa za ma free radicals omwe amayamba chifukwa cha kuwala kwa dzuwa, kuipitsa, kusuta ... Ma radicals awa amaphwanya kolajeni ndi elastin zomwe zimapezeka pakhungu lathu, zomwe zimapangitsa kuti zizindikilo za ukalamba ziwonekere.

Kafukufuku akuwonetsa kuti kuyang'ana kwambiri ma antioxidants kumathandiza kuchepetsa ma radicals aulere. Chifukwa chake kufunikira koyang'ana pakudya zakudya zokhala ndi vitamini C (ndimu, kiwi, sipinachi, tsabola wofiira), vitamini E (mafuta amasamba, ma almond, mbewu za mpendadzuwa), flavonoids (broccoli, sitiroberi, mphesa, parsley), kuwonjezera pa turmeric ndi lycopene mu tomato.
Kuti mupeze phindu la antioxidants, m'pofunika kumvetsera momwe chakudya chimakonzedwera, chifukwa vitamini C imakhudzidwa kwambiri ndi kutentha komwe kumataya mphamvu yake, choncho tikulimbikitsidwa kudya zipatso ndi ndiwo zamasamba zobiriwira. Zakudya zomwe zili mu broccoli zimangosunga mphamvu ngati zatenthedwa, ndipo lycopene mu tomato imawonjezera mphamvu yake ikaphikidwa.

Mafuta a azitona amathandizira kwambiri kuchedwetsa mawonetseredwe a ukalamba akawonjezeredwa kwa akuluakulu, malinga ngati amasungidwa m'mitsuko yamdima ndipo osayatsidwa ndi kutentha asanadye.

• Chepetsani kudya:

Maswiti, mkate woyera, zakumwa zoziziritsa kukhosi, mpunga, pasitala, ayisikilimu ... zakudya izi zimakweza shuga m'magazi mofulumira, kuwononga ulusi wa collagen ndikufulumizitsa maonekedwe a makwinya oyambirira.

Kupewa ziphuphu zakumaso:

Kupewa ziphuphu kumakhudzana mwachindunji ndi zakudya zathu, ndipo zimachitika poyang'ana pakudya zinthu zotsatirazi:

• CHIKWANGWANI:

Kusintha kwadzidzidzi kwa mlingo wa shuga wa m’magazi kumayambitsa kusalinganizika kwa matupi a m’thupi amene amayambitsa kupanga mafuta osanjikizana opangidwa ndi khungu kuti anyowetse pamwamba pake ndi kudzitetezera. Kutsekemera kochuluka kumayambitsa kutseka ma pores a khungu ndikuyambitsa ziphuphu. Choncho, tikulimbikitsidwa pankhaniyi kuchepetsa kudya kwa zakudya zomwe zili ndi shuga wowonjezera ndi zowuma zoyengedwa ndikuziika m'malo mwa zakudya zokhala ndi fiber monga chimanga, atitchoku, ndi oats.

• Zinc:

Mayeso awonetsa kuti anthu omwe amadwala ziphuphu zakumaso, amavutikanso ndi kuchepa kwa mcherewu. Zinc imagwira ntchito yoletsa kutupa ndipo imathandizira kupewa ziphuphu. Amapezeka makamaka mu oyster, veal, ndi cashews.

• Chepetsani kumwa:

Mkaka wa ng'ombe ngati muli ndi ziphuphu. Kafukufuku wasonyeza kuti mkaka wonse makamaka mkaka wa ng'ombe uli ndi mahomoni omwe angayambitse ziphuphu.

Kuteteza khungu louma:

Khungu louma limafunikira chisamaliro chapadera chifukwa chosowa zinthu zonyowa. Mpatseni kufunikira kwake kwa hydration m'derali poyang'ana pakudya zakudya zotsatirazi:

• Mafuta a Omega-3:

Kafukufuku akuwonetsa kuti chinsinsi cha khungu lathanzi ndikusunga kuchuluka kwa hydration komwe kumatetezedwa ndi nembanemba yamafuta yomwe imazungulira ma cell ake. Komabe, kukalamba nthawi zonse kumagwirizana ndi kuchepa kwa chiwerengero cha mafutawa omwe amachititsa kuwala kwa khungu, ndipo kuwonjezereka kwake ndiko kudya mafuta a mafuta omwe amapezeka mu nsomba zamafuta ndi mtedza.

• Ma Probiotics ndi Prebiotics:

Ma Probiotic ndi mitundu ya mabakiteriya opindulitsa omwe amapezeka m'matumbo athu, pomwe ma prebiotic ndi mitundu yamafuta omwe amadyetsa mabakiteriyawa. Kafukufuku amasonyeza kuti mabakiteriya abwinowa amapangitsa kuti khungu lathu likhale labwino komanso limachepetsa kukhudzidwa kwake ndi zowawa zakunja, ndipo timawapeza mu mkaka ndi soya.

• Chepetsani kumwa:

Coffee, chifukwa imagwira ntchito ngati diuretic, yomwe imapangitsa kuti thupi lathu lizitaya madzi ndikuwonjezera kuuma kwa khungu. Cholinga chake chiyenera kukhala pakudya madzi, timadziti, ndi zitsamba zothira zitsamba zomwe zimasunga hydration ya thupi ndi khungu kuchokera mkati.

Kupewa kuoneka kwa khungu lopanda moyo:

Kusunga kuwala kwa khungu kumadalira zinthu zambiri, kuphatikizapo zakudya, zomwe zimatikakamiza kuganizira zinthu zotsatirazi:

• Vitamini A:

Vitamini iyi imagwira ntchito yofunika kwambiri pakukonzanso ma cell ndikusunga khungu lachinyamata. Kuti titeteze zosowa zathu, tikulimbikitsidwa kudya zipatso ndi masamba achikasu ndi malalanje, chifukwa ali olemera mu beta-carotene, yomwe thupi lathu limasandulika kukhala antioxidants.

• Ma polyphenols:

Khungu lathu lili ndi mitsempha yopyapyala kwambiri yomwe imagwira ntchito yopereka mpweya ndi michere m'thupi. Ndipo pamene ziwiya zimenezi zili zamphamvu ndi zazikulu, khungu lathu limapeza kufunikira kwake kwa okosijeni ndi zakudya, motero limawoneka lowala. Ma polyphenols opezeka mu chokoleti chakuda, mphesa, ndi zipatso zimathandiza kufutukula timitsempha ting'onoting'ono timeneti, motero khungu limawoneka lowala.

• Chepetsani kumwa:

Zakudya zokazinga komanso zakudya zofulumira zomwe zimakhala ndi mafuta zimathandizira kupanga ma free radicals ndikufulumizitsa kukalamba kwa khungu.