Zakudya Zathanzi Zomwe Ndi Zowopsa Kudya Kwambiri

Chakudya chimachiritsa thupi lathu. Komanso ndi poizoni. Kaya chakudyacho ndi mankhwala kapena poizoni zimatengera kuchuluka kwa zomwe wadya. Pali zakudya zina zopatsa thanzi zomwe sizimapweteka kwambiri. Izi zikadyedwa mopitirira muyeso, zimawononga kwambiri thupi lathu, zakudya zathanzi zomwe zimakhala zovulaza kuti zidye mopitirira muyeso ndi izi;

Zakudya Zathanzi Zomwe Ndi Zowopsa Kudya Kwambiri

Omega-3 mafuta ndi nsomba mafuta

Omega-3 mafuta acids ndi ofunikira pa thanzi. Imalimbana ndi kutupa m'thupi, imagwira ntchito yofunika kwambiri pakukula kwa ubongo ndi kuchepetsa chiopsezo cha matenda a mtima. Mafuta a Omega-3 amapezeka pamalonda monga mafuta a nsomba, mafuta a chiwindi cha cod, ndi makapisozi a omega-3 opangidwa kuchokera ku algae.

Komabe, kukhala ndi mafuta ochuluka omega-3 kungakhale kovulaza. Nthawi zonse mlingo uli mu 1-6 magalamu patsiku. Kutenga magalamu 13-14 patsiku kumawonjezera magazi mwa anthu athanzi. Izi zimabweretsa chiopsezo, makamaka kwa anthu omwe amamwa mankhwala ochepetsa magazi. Komanso, kutenga mafuta ambiri a chiwindi cha nsomba, vitamini A angayambitse poyizoni. Chifukwa lili ndi vitamini A wambiri. Izi ndizowopsa makamaka kwa ana ndi amayi apakati.

Tuna (Mwatsopano ndi zamzitini)

Tuna ndi chimodzi mwazakudya zopatsa thanzi. Koma kumwa mopitirira muyeso kumavulaza. Ndi nsomba yamafuta. Ndi gwero labwino la omega-3 fatty acids. Ndi zomanga thupi kwambiri. Komabe, tuna ikhoza kukhala ndi mercury yambiri.

Mercury ndi poizoni m'thupi la munthu. Zimaunjikana m’thupi pakapita nthawi ndipo zingayambitse kuchedwa kwachitukuko, mavuto a masomphenya, kusowa kwa mgwirizano, kulumala kwa kumva ndi kulankhula kwa ana.

Tuna imakhala ndi mercury yambiri, chifukwa imadziunjikira m'matumbo ake pakapita nthawi. Ndibwino kuti amayi apakati ndi ana achepetse kudya kwa nsomba zam'madzi zomwe zili ndi mercury kuti asapitirire kawiri pa sabata. 

Sinamoni

SinamoniNdi zonunkhira zokoma zomwe zili ndi mankhwala. Ndi wolemera mu antioxidants. Imalimbana ndi kutupa ndikuchepetsa shuga wamagazi. Zimachepetsanso chiopsezo cha matenda a mtima, shuga, khansa ndi matenda a neurodegenerative.

Komabe, sinamoni ili ndi mankhwala ambiri otchedwa coumarin, omwe amatha kuvulaza kwambiri. Coumarin ikadyedwa mopitirira muyeso, sinamoni imasanduka imodzi mwazakudya zovulaza. Pali mitundu iwiri ikuluikulu ya sinamoni yomwe ili ndi kuchuluka kwa coumarin:

• Cassia sinamoni: Lili ndi kuchuluka kwa coumarin.
• Ceylon sinamoni: Cinnamon ya Ceylon, yomwe ndi sinamoni yeniyeni, imakhala yochepa kwambiri mu coumarin.

Kulekerera kwa tsiku ndi tsiku kwa coumarin ndi 0,1 mg pa kilogalamu ya kulemera kwa thupi. Kudya mochuluka kuposa izi kungayambitse chiwopsezo cha chiwindi ndi khansa. Kutengera ndi zomwe zimaloledwa tsiku lililonse, sikulimbikitsidwa kudya ma gramu 0,5-2 a cassia sinamoni tsiku lililonse. Komabe, mutha kudya 5 magalamu (supuni imodzi) ya sinamoni ya Ceylon tsiku lililonse.

khofi

Coffee ndi chakumwa chothandiza chomwe chili ndi ma antioxidants ndi zinthu zina zogwira ntchito. Amachepetsa chiopsezo cha matenda a chiwindi, mtundu wa 2 shuga ndi matenda a neurodegenerative.

Mlingo watsiku ndi tsiku wa caffeine mu khofi ndi 400 mg. Kudya mopitirira muyeso umenewu kumayambitsa mavuto monga kusowa tulo, kupsa mtima, nkhawa, kupweteka m'mimba, kugunda kwa mtima ndi kunjenjemera kwa minofu.

Chiwindi

Offal ndi gawo lopatsa thanzi la nyama. Chiwindi ndi chimodzi mwa izo. Ndiwolemera kwambiri muzakudya zambiri monga chitsulo, vitamini B12, vitamini A ndi mkuwa. Koma 100 magalamu a chiwindi cha ng'ombe amapereka kasanu ndi kamodzi chofunika cha tsiku ndi tsiku cha vitamini A ndi 7 nthawi zamkuwa.

Vitamini A ndi vitamini wosungunuka mafuta, kutanthauza kuti amasungidwa m'thupi lathu. Chifukwa chake, kumwa kwambiri kumatha kuyambitsa poizoni wa vitamini A. Zotsatira zake, zizindikiro monga mavuto a masomphenya, kupweteka kwa mafupa, nseru ndi kusanza zimachitika.

Kupeza mkuwa wambiri poizoni wa mkuwa amabweretsa nazo. Izi zitha kuyambitsa kupsinjika kwa okosijeni komanso kusintha kwa neurodegenerative ndikuwonjezera chiopsezo cha matenda a Alzheimer's.

Ngakhale kuti chiwindi ndi chathanzi komanso chopatsa thanzi, si chakudya chomwe chimatha kudyedwa tsiku lililonse. Chakudya chimodzi pa sabata n’chokwanira. 

masamba a cruciferous

Zamasamba za Cruciferous ndi banja la zomera zomwe zimakhala ndi masamba monga broccoli, Brussels sprouts, ndi kabichi. Zakudya zathanzi zimenezi zimachepetsa chiopsezo cha khansa ndi matenda a mtima.

Komabe, masambawa ali ndi mankhwala otchedwa thiocyanates. Amachepetsa mphamvu ya thupi kuyamwa ayodini. Izi zimayambitsa matenda otchedwa hypothyroidism. hypothyroidism zikutanthauza kuti chithokomiro sichigwira ntchito. Zotsatira zake, chithokomiro chimakula, kulemera kwa thupi, kudzimbidwa, kuuma kwa khungu ndi kufooka kumawonekera. Anthu omwe ali ndi vuto la chithokomiro sayenera kudya masambawa kwambiri. 

mtedza waku Brazil

mtedza waku Brazilndi ena mwa magwero abwino kwambiri azakudya a selenium. Selenium ndi chinthu chofunikira chofufuza koma chikhoza kukhala chakupha kwambiri.

Mlingo wovomerezeka wa selenium tsiku lililonse ndi 50-70 micrograms kwa akuluakulu. Mlingo wapamwamba wololera ndi pafupifupi 300 micrograms kwa akuluakulu. Mtedza waukulu wa ku Brazil uli ndi ma microgram 95 a selenium.

Izi ndizoposa kuchuluka kwatsiku ndi tsiku kwa akuluakulu. Ndiwoposa katatu kuchuluka kovomerezeka kwa ana. Kudya mtedza wa 4-5 wa ku Brazil kumapangitsa kuti munthu wamkulu afikire malire ake otetezeka a selenium.

Zizindikiro za kawopsedwe ka selenium ndi kutayika kwa tsitsi ndi misomali, zovuta zam'mimba, komanso kulephera kukumbukira.

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