Kodi Tiyenera Kudya Chiyani Tikadwala? Kodi Mungachite Zamasewera Mukudwala?

Kaya ndi matenda kapena mukuchira kuchokera ku opaleshoni, chakudya ndi zakumwa zomwe mumadya zidzakuthandizani kapena kukulepheretsani kuchira. 

Zakudya zambiri monga zipatso, ndiwo zamasamba, mafuta abwino ndi mapuloteni amadziwika kuti amachepetsa kutupa, kumapangitsa kuti chitetezo cha mthupi chitetezeke, chimalimbikitsa machiritso ndikupatsa thupi mafuta omwe amafunikira kuti achiritse. 

pansipa "zakudya zomwe zimatha kudyedwa kuti zithandizire kuchira panthawi yakudwala" ve “limbitsani thupi mukadwala” zambiri zidzaperekedwa.

Zoyenera Kudya Mukadwala

masamba obiriwira masamba

monga kale, sipinachi, arugula, ndi chard masamba obiriwiraZimadzaza ndi zakudya zomwe zimachepetsa kutupa, kumapangitsa kuti chitetezo cha mthupi chitetezeke, komanso kuchiritsa mabala. Choncho, ndi chimodzi mwa zakudya zomwe ziyenera kudyedwa panthawi yochira matenda.

Zamasamba zamasamba obiriwira zimakhala ndi vitamini C wambiri, manganese, magnesium, folate ndi provitamin A, zonse zofunika kuti chitetezo cha mthupi chitetezeke komanso thanzi labwino.

Ilinso ndi ma polyphenol antioxidants okhala ndi anti-yotupa komanso othandizira chitetezo chamthupi.

Dzira

Pambuyo pa opaleshoni, thupi limafunikira mapuloteni. DziraNdi gwero labwino kwambiri la mapuloteni omwe amatha kuyamwa ndipo ali ndi zakudya zomwe zimathandizira chitetezo cha mthupi komanso machiritso a mabala.

Mazira athunthu ali ndi mavitamini A ndi B12, komanso zinki, iron ndi selenium, zomwe zimagwira ntchito yofunika kwambiri ya chitetezo cha mthupi.

Salimoni 

SalimoniAmapereka mapuloteni, mavitamini B, selenium, iron, zinc ndi omega 3 mafuta. Kafukufuku akuwonetsa kuti mafuta a omega 3 amatha kulimbikitsa machiritso a bala, kuonjezera chitetezo cha mthupi, komanso kuchepetsa kutupa pamene atengedwa mu mawonekedwe owonjezera.

85 magalamu a salimoni wogwidwa kuthengo amapereka zoposa 70% zomwe zimafunikira tsiku lililonse kwa selenium, mchere womwe umayang'anira kutupa ndi kuyankha kwa chitetezo chamthupi.

zipatso za mabulosi

Zipatso zimakhala ndi michere yambiri komanso zinthu zina zomwe zimathandizira kuti thupi lichiritsidwe.

Mwachitsanzo, zipatso za zipatso ndi mapuloteni ochuluka kwambiri m’thupi lathu. kolajeni Amakhala ndi vitamini C wambiri omwe amathandizira kuchira kwa mabala polimbikitsa kupanga

Lilinso ndi ma antioxidants monga anthocyanins, ma pigment a mbewu omwe amapatsa zipatsozi mtundu wawo wowoneka bwino, kuphatikiza pa anti-yotupa, antiviral, ndi chitetezo chamthupi.

Mtedza ndi mbewu

AmondiMtedza ndi njere monga walnuts, hazelnuts, mpendadzuwa, ndi mbewu za hemp ndizabwino kudyetsa thupi lathu panthawi yakuchiritsa. Zakudya izi zimapereka mapuloteni opangidwa ndi zomera, mafuta athanzi, ndi mavitamini ndi mchere omwe amalimbikitsa machiritso.

Mwachitsanzo, mtedza ndi mbewu ndi magwero abwino a zinki, vitamini E, manganese ndi magnesium. Vitamini E imagwira ntchito ngati antioxidant m'thupi lathu, imateteza ku kuwonongeka kwa ma cell. Ndiwofunikanso kuti chitetezo cha mthupi chitetezeke.

Kafukufuku wina akunena kuti mavitamini E wathanzi amatha kupititsa patsogolo ntchito ya maselo oteteza thupi, monga maselo akupha (NK cells), omwe amathandiza kulimbana ndi matenda ndi matenda.

Nkhuku 

Ma amino acid enieni, omwe amamanga mapuloteni, amagwira ntchito yofunika kwambiri pakuchiritsa mabala komanso chitetezo chamthupi.

nkhuku ndi Hindi Mapaketi a glutamine ndi arginine, ma amino acid awiri omwe angathandize kuchira ku matenda.

GlutamineNgakhale kupereka chitetezo cha ma cell panthawi yamavuto monga matenda ndi kuvulala, arginine imathandizira kupanga kolajeni ndikuchiritsa mabala. Arginine imachepa mofulumira panthawi ya nkhawa, kuvulala, ndi matenda, ndipo kudya mokwanira kwa amino acid kumakhala kofunika kwambiri.

offal

nyama zakutchirendi zina mwazakudya zopatsa thanzi. Ali ndi michere yambiri yothandizira chitetezo cha mthupi, kuphatikizapo vitamini A, chitsulo, zinki, mavitamini a B ndi mkuwa, zomwe ndizofunikira pakupanga minofu ndi kupanga kolajeni.

Vitamini A ndi yofunika kuti chitetezo cha mthupi chiyankhidwe bwino, chimathandiza kuwononga maselo otupa ndipo ndi ofunika kwambiri pa thanzi la khungu ndi machiritso.

Kuphatikiza apo, offal ndi gwero labwino kwambiri la mapuloteni, omwe ndi ofunikira kuti achire pambuyo pa opaleshoni ndi matenda. 

masamba a cruciferous

Masamba a Cruciferous monga kolifulawa, broccoli, Brussels zikumera ndi kabichi amadziwika chifukwa cha thanzi lawo labwino. Chifukwa cha kuchuluka kwa mavitamini, mchere ndi antioxidant zomwe zimathandizira kuchira ku matenda.

Masamba a Cruciferous ali ndi glucosinolates, mankhwala omwe matupi athu amasandulika kukhala isothiocyanates. Zimanenedwa kuti isothiocyanates imapangitsa kuti chitetezo cha mthupi chitetezeke mwa kupondereza kutupa, kuyambitsa chitetezo cha mthupi komanso kuyambitsa imfa m'maselo omwe ali ndi kachilomboka.

nkhono 

oyisitara, mussel ndi shirimpi Nkhono zodzaza ndi zakudya-makamaka zinki-zomwe zingalimbikitse machiritso.

Zinc ndiyofunikira kuti chitetezo chamthupi chizigwira ntchito bwino. Mcherewu ungathandizenso kuchira msanga komanso kulimbikitsa machiritso, kupanga nkhono kukhala njira zabwino zochiritsira pambuyo pa opaleshoni.

Mbatata

Mbatata Kudya zakudya zopatsa thanzi, monga maswiti, ndikofunikira kuti muchiritse matenda okoma. Zakudya zopatsa mphamvu sizimangopereka mphamvu zama cell kuti zichiritse, zimaperekanso ma enzymes monga hexokinase ndi citrate synthase omwe amathandizira kukonza mabala.

Kusadya mokwanira kwa ma carbohydrate kungayambitse kuchira kwa bala ndikuchedwa kuchira.

Kodi Mungachite Zamasewera Mukudwala?

masewera olimbitsa thupi nthawi zonseNdi njira yabwino kwambiri yosungitsira matupi athu kukhala athanzi. Pa kafukufuku wina, adanenedwa kuti amachepetsa chiopsezo cha matenda osatha monga shuga ndi matenda a mtima, amathandiza kuchepetsa thupi komanso kumalimbitsa chitetezo cha mthupi.

Ngakhale kuti palibe kukayikira kuti kuchita masewera olimbitsa thupi kumathandiza kwambiri pa thanzi, “Kodi mumachita masewera mukadwala?” Nali yankho la funso…

kuchita masewera olimbitsa thupi pamene akudwala

Kuchita masewera olimbitsa thupi ndi chizoloŵezi chabwino, ndipo nthawi zonse, ngakhale nyengo ikakhala yoipa, mukufuna kupitirizabe kuchita masewera olimbitsa thupi. Nthawi zina izi zingakhale zabwino kwambiri koma ngati mukukumana ndi zizindikiro zina zimakhala zovulaza.

Akatswiri ambiri amagwiritsa ntchito lamulo la "pakhosi" loti apitirize kusewera masewera. Chifukwa chake, ngati mukungokumana ndi zizindikiro zomwe zili pamwamba pa khosi, monga mphuno yodzaza, kuyetsemula, kapena kupweteka kwa khutu, mutha kusewera masewera.

Kumbali ina, ngati mukukumana ndi zizindikiro pansi pa khosi monga nseru, kupweteka kwa thupi, kutentha thupi, kutsekula m'mimba, chifuwa kapena chifuwa chachikulu, muyenera kupuma pa masewera mpaka mutakhala bwino.

Kodi Maseŵera Ayenera Kupitirizidwa Pamikhalidwe Yotani?

Ndibwino kuti mupitirize ndi zizindikiro zotsatirazi, koma ngati simukudziwa, ndibwino kuti muwone dokotala.

Kuzizira Kwambiri

Chimfine chochepa ndi matenda obwera chifukwa cha mphuno ndi mmero. Ngakhale kuti zizindikiro zimasiyanasiyana munthu ndi munthu, anthu ambiri omwe ali ndi chimfine amakhala ndi mphuno yodzaza, mutu, kuyetsemula komanso kutsokomola pang'ono.

Pozizira pang'ono, ngati muli ndi mphamvu, mukhoza kupitiriza kuchita masewera olimbitsa thupi. Mukakhala aulesi, mutha kuchepetsa kuchuluka kwa masewera olimbitsa thupi ndikufupikitsa nthawi yake.

Ngakhale kuti nthawi zambiri ndi bwino kuchita masewera olimbitsa thupi ndi chimfine chochepa, kumbukirani kuti mukhoza kufalitsa majeremusi kwa ena ndi kuwadwalitsa.

Kupweteka kwa khutu

Kupweteka kwa khutu ndi ululu wakuthwa, wosawoneka bwino kapena woyaka womwe ungakhale m'makutu amodzi kapena onse awiri. Kupweteka kwa khutu kwa ana nthawi zambiri kumachitika chifukwa cha matenda, koma kwa akuluakulu, khutu limayamba chifukwa cha kupweteka kwa malo ena, monga pakhosi.

Zitha kuchitika chifukwa cha kupweteka kwa khutu, matenda a sinus, zilonda zapakhosi, matenda a mano kapena kusintha kwamphamvu. Kuchita masewera olimbitsa thupi ndi kupweteka kwa khutu kumaonedwa kuti ndi kotetezeka malinga ngati kukhazikika sikukhudzidwa ndipo matendawa amatha.

Matenda ena a m'khutu amakupangitsani kuti mutaya mphamvu ndi zizindikiro monga kutentha thupi, pamene kuchita masewera olimbitsa thupi sikuli kotetezeka. 

kusokonekera kwa mphuno

Kusokonekera kwa mphuno ndi vuto lovuta. Ngati mukukumana ndi kutsekeka kwa m'mphuno ndi zizindikiro zina monga kutentha thupi, chifuwa kapena chifuwa chachikulu, muyenera kupuma pang'ono pamasewera kwa nthawi ndithu.

Komabe, ngati mutangokumana ndi kutsekeka kwa mphuno, mutha kupitiriza kuchita masewera olimbitsa thupi. Ndipotu, kuchita masewera olimbitsa thupi kumathandiza kutsegula njira za m'mphuno ndikukulolani kupuma bwino.

zilonda zapakhosi

Kupweteka kwa pakhosi Nthawi zambiri amayamba chifukwa cha matenda a virus monga chimfine kapena chimfine. Ngati muli ndi malungo, chifuwa kapena mukuvutika kumeza ndi zilonda zapakhosi, muyenera kusiya kuchita masewera olimbitsa thupi mpaka dokotala atakuuzani kuti muli bwino.

Koma ngati mukukumana ndi zilonda zapakhosi chifukwa cha chimfine kapena ziwengo, ndizotheka kuchita masewera olimbitsa thupi mosamala.

Ngati mukukumana ndi zizindikiro zina zomwe zimagwirizanitsidwa ndi chimfine, monga kutopa ndi kupanikizana, chepetsani kuchita masewera olimbitsa thupi nthawi zonse.

Mikhalidwe Yomwe Masewero Sakulangizidwa

Kuchita masewera olimbitsa thupi nthawi zambiri kumakhala kopanda vuto mukakhala ndi chimfine kapena khutu pang'ono, koma sikovomerezeka ngati mukukumana ndi chimodzi mwa zizindikiro zotsatirazi.

moto

Mukakhala ndi malungo, thupi lanu limatentha kwambiri kuposa mmene limakhalira. Kutentha kwa thupi kumatha kuyambitsidwa ndi zinthu zambiri, koma nthawi zambiri kumayambitsidwa ndi matenda a bakiteriya kapena ma virus.

Kutentha thupi kungayambitse zizindikiro zosasangalatsa monga kufooka, kutaya madzi m'thupi, kupweteka kwa minofu ndi kutaya chilakolako. Kuchita masewera olimbitsa thupi ndi kutentha thupi kumawonjezera chiopsezo cha kutaya madzi m'thupi ndipo kungapangitse kutentha thupi.

Kuonjezera apo, kukhala ndi malungo kumachepetsa mphamvu ya minofu ndi kupirira, ndipo kumasokoneza kulondola ndi kugwirizana, kumawonjezera chiopsezo cha kuvulala. Pazifukwa izi, simuyenera kuchita masewera mukakhala ndi malungo.

chifuwa

Nthawi zina kutsokomola ndi momwe thupi limayankhira zinthu zonyansa kapena zamadzimadzi munjira ya mpweya ndipo zimathandiza kuti thupi likhale lathanzi. Komabe, nthawi zambiri chifuwa chikhoza kukhala zizindikiro za chimfine, chimfine, kapena matenda opuma monga chibayo.

Ngakhale chifuwa chokhudzana ndi kugwedezeka kwa mmero si chifukwa chopumira masewera, chifuwa chokhazikika chingakhale chizindikiro chakuti mukufunikira kupuma.

Kutsokomola kosalekeza kungapangitse kuti zikhale zovuta kupuma mozama pamene kugunda kwa mtima kumakwera panthawi yochita masewera olimbitsa thupi. Pamenepa, kupuma movutikira ndi kutopa ndizowonjezereka.

Kutsokomola ndi phlegm kungasonyeze matenda kapena matenda ena omwe amafunikira kupuma ndipo ayenera kuthandizidwa ndi dokotala.

Matenda am'mimba

Matenda omwe amapezeka m'mimba ndipo amakhudza dongosolo la m'mimba angayambitse zizindikiro zazikulu. nseru, kusanza, kutsekula, kutentha thupi, kupweteka m’mimba, ndi kuchepa kwa chilakolako chofuna kudya ndi zizindikiro zofala zogwirizanitsidwa ndi mavuto a m’mimba.

Kutsekula m'mimba ndi kusanza kumawonjezera chiwopsezo cha kutaya madzi m'thupi, zomwe zimayambitsa kuwonjezereka kwa masewera olimbitsa thupi. Kumva ulesi mukakhala ndi mimba yokhumudwa kumawonjezera mwayi wovulala pochita masewera olimbitsa thupi.

Ngati muli ndi vuto la m'mimba, kuchita masewera olimbitsa thupi pang'ono kapena kuchita yoga kunyumba ndi njira zotetezeka kwambiri.

Zizindikiro za Chimfine

Fuluwenza ndi matenda opatsirana omwe amakhudza kupuma. malungo, kuzizira, zilonda zapakhosi, kuwawa kwa thupi, kutopazimayambitsa zizindikiro monga mutu, chifuwa, ndi kupindika.

Chimfine chikhoza kukhala chochepa kapena choopsa, malingana ndi msinkhu wa matenda. Pazovuta kwambiri, zimatha kuyambitsa imfa. Sikuti aliyense amene amadwala chimfine angakhale ndi malungo, koma anthuwa ali pachiwopsezo chotaya madzi m'thupi.

Pankhani ya chimfine, ngati muchita masewera olimbitsa thupi kwambiri, imatha kutalikitsa chimfinecho ndikuchedwetsa kuchira. Izi zili choncho chifukwa kuthamanga kapena kuchita nawo zinthu zolimbitsa thupi kwambiri kumapondereza kwakanthawi chitetezo cha mthupi.

Mukakhala ndi chimfine, ndibwino kuti mupume pang'ono pamasewera pomwe mukukumana ndi zizindikiro.

Kodi Muyenera Kupitiriza Liti Kuchita Zamasewera?

Ndi liti pamene tiyenera kupitiriza kuchita masewera olimbitsa thupi tikadwala?

Kuchita masewera olimbitsa thupi nthawi zonse kungachepetse chiopsezo cha matenda poyamba polimbitsa chitetezo cha mthupi. Komabe, ndikofunikira kuti thupi lanu lithe kuchira ku matenda musanabwerere ku machitidwe anu ochita masewera olimbitsa thupi, ndipo musadandaule nazo ngakhale simungathe kuchita masewera olimbitsa thupi kwa nthawi yayitali.

Anthu ena amaganiza kuti ngati ali kutali ndi masewera olimbitsa thupi kwa masiku angapo, adzataya minofu ndi mphamvu, koma sizili choncho.

Zizindikiro zanu zikachepa, yambani kuchita masewera olimbitsa thupi tsiku ndi tsiku, kusamala kuti musapitirire.

Yambani ndi masewera olimbitsa thupi otsika kwambiri, afupikitsa pa tsiku lanu loyamba kumalo ochitira masewera olimbitsa thupi, ndipo kumbukirani kumwa madzi pamene mukuchita masewera olimbitsa thupi.