Ubwino khumi ndi anayi wa kudya nyemba

Tonse tikudziwa kuti kudya nyemba tsiku lililonse kumapangitsa thanzi lathu kukhala labwino, koma ambiri sadziwa kuti ali ndi phindu lalikulu pamlingo waukulu wa thupi ndi malingaliro.

1- Mangani minofu

Popeza ali olemera mu amino acid, omwe ndizitsulo zomanga mapuloteni ndi minofu, kudya kwambiri ndi njira yabwino yolimbikitsira thanzi la minofu ndi mphamvu. Zoonadi, sikulowa m'malo mwa kukonza minofu yanu, koma ndi njira yabwino yowonetsetsa thanzi la minofu.

2- Wonjezerani mphamvu

Mbeu monga nyemba zili ndi chakudya chopatsa thanzi, ndipo kuzidya kumawonjezera mphamvu komanso kumathandizira kuti zizikhalabe tsiku lonse chifukwa cha fiber ndi mapuloteni.

3- Kuchiza kudzimbidwa

Ulusi womwe uli m'gulu la nyemba umadutsa m'matumbo ambiri, zomwe zimathandiza kuti matumbo aziyenda nthawi zonse komanso amachotsa kudzimbidwa.

4- Limbikitsani Prebiotics

Mbeu za nyemba zimapereka chakudya ku mitundu yambiri ya mabakiteriya opindulitsa pamene ulusi wambewu umalowa m'matumbo, pamene ma probiotics amatengedwa mwachibadwa.

5- Kuteteza ana obadwa m'mimba ku zolakwika

Chifukwa chakuti nyemba zili ndi folic acid, kapena kuti vitamini B9, zikamadyedwa pa nthawi yapakati, zimathandiza kuti mwana wosabadwayo asamawonongeke.

6- Kupititsa patsogolo thanzi la mtima

Chifukwa nyemba ndi magwero abwino a mchere wa magnesium, zimathandiza kuti mtima ukhale wathanzi. Magnesium imathandizira kumasuka kwa mitsempha ya magazi ndipo imakhudzidwa ndi kayendetsedwe ka magetsi a mtima.

7- Anti-aging antioxidants

Zakudya za nyemba zimakhala ndi zinthu zambiri zomwe zimadziwika kuti polyphenols, zomwe ndi ma antioxidants amphamvu omwe amalimbana ndi ma free radicals okhudzana ndi ukalamba ndi matenda.

8- Kuchepetsa kuthamanga kwa magazi

Zakudya za nyemba monga nyemba zingakhale njira imodzi mwachilengedwe yochepetsera kuthamanga kwa magazi, chifukwa kafukufuku amasonyeza kuti kuchepa kwa zinc kungakhale chifukwa cha kuthamanga kwa magazi.

Kafukufuku, wofalitsidwa mu American Journal of "Physiology - Kidney Physiology", adawonetsa kuti kusowa kwa zinc kungayambitse impso kutenga sodium, motero kumawonjezera kuthamanga kwa magazi. Zakudya za nyemba monga nyemba zakuda, nkhuku, ndi nyemba za impso ndizochokera ku zinc.

9- Kulinganiza mkhalidwe wamaganizo

Ubongo umafunika kudya zakudya zopatsa thanzi monga zimene zimapezeka m’masamba a nyemba kuti minyewa ya muubongo isandutse amino acid kukhala serotonin, yomwe imathandiza kwambiri kuti munthu azisangalala.

10- Thanzi labwino laubongo

Akatswiri amalangiza kuwonjezera kuchuluka kwa nyemba zakuda, nandolo, mphodza kapena mtundu wina uliwonse wa nyemba pazakudya zanu kuti mulimbikitse thanzi laubongo. Nyemba ndi gwero labwino kwambiri la chakudya chamafuta ambiri chomwe thupi limafunikira kuti lipange mahomoni otulutsa ubongo muubongo. Kudya pafupifupi theka la kapu ya nyemba tsiku lililonse kungathandize kwambiri.

11- Tetezani mapapu

Zakudya zina monga mphodza, soya ndi mtedza ndi magwero a zakudya za coenzyme Q10, zomwe kuperewera kwake kumabweretsa matenda a m'mapapo monga mphumu ndi matenda osachiritsika a m'mapapo.

12- Kuwongolera kuchuluka kwa shuga

Ulusi womwe uli mu nyemba umathandizira kuwongolera kuthamanga kwa mayamwidwe a shuga m'magazi, motero shuga wa m'magazi umakhala wokhazikika komanso wofanana.

13- Kupewa matenda a shuga

Kuphatikiza kwa Coenzyme Q10 ndi fiber kumathandiza kuteteza thupi ku matenda a shuga ndi prediabetes, komanso kuchiza matenda onsewa.

14- Kupewa matenda a mafupa

Kafukufuku wa sayansi, wofalitsidwa ndi American Journal of Clinical Nutrition, adawonetsa kuti zakudya za ku Mediterranean pamodzi ndi vitamini D zimathandiza kupewa kuwonongeka kwa mafupa kwa odwala osteoporosis. Mbeu, pamodzi ndi ndiwo zamasamba zambiri, ndi imodzi mwazakudya za Mediterranean.