Zakudya zimenezi zimateteza ku matenda

Zakudya zimenezi zimateteza ku matenda

Kutupa kungakhale mutu wosokoneza, popeza thupi limagwiritsa ntchito kutupa pamene munthu wavulala kapena matenda kuti adzichiritse, koma anthu ena amatha kukhala ndi matenda aakulu omwe ndi nkhani yosiyana kwambiri. Kutupa kumakhala kosalekeza pamene thupi likupitiriza kutumiza zizindikiro zotupa ngakhale palibe matenda enieni omwe amapezeka, omwe angayambitsidwe ndi zifukwa zingapo, monga matenda a autoimmune, kupsinjika maganizo ndi kusuta fodya. M'kupita kwa nthawi, kutupa kosatha kungayambitse matenda aakulu monga nyamakazi, matenda a mtima, shuga, matenda a Alzheimer, komanso mitundu ina ya khansa.

Kutupa kwamtunduwu kumalumikizananso kwambiri ndi ukalamba. Lipoti, lofalitsidwa m’magazini a Aging and Disease, linati kutupa kosachiritsika kungathe kufulumizitsa ukalamba ndi kuonjezera ngozi ya matenda obwera chifukwa cha ukalamba. Choncho, kulimbana ndi kutupa kumatanthauzanso kuthandizira kukalamba pang'onopang'ono. Kupewa matenda osatha kumaphatikizapo kudya zakudya zopatsa thanzi komanso kupewa moyo wongokhala. Ngakhale kuti sitingapewe kutupa pongodya chakudya chamtundu umodzi, pali zakudya zina zokhala ndi michere, monga masamba, zomwe zitha kuphatikizidwa muzakudya kuti zithandizire, motere:

1. Kaloti

Kaya yaiwisi kapena yophikidwa, kaloti imakhala ndi zakudya zosiyanasiyana, zomwe zina zingathandize kulimbana ndi kutupa.

Vitamini A wasonyezedwa kuti ali ndi phindu loletsa kutupa, anatero Dr. Lauren Manaker, katswiri wa zakudya zolembera.

2. Tsabola

Tsabola ndi ndiwo zamasamba zomwe zimatha kuphikidwa kapena kudyedwa zosaphika. Ndipo molingana ndi katswiri wa zakudya Dana Honess, mlembi wa Recipe for Survival, ndizothandiza kuthana ndi kutupa kuti muchepetse ukalamba, ponena kuti "tsabola ali ndi vitamini C wochuluka ndi vitamini A, zomwe ndi antioxidants zachilengedwe. Komanso imakhala ndi fiber yambiri komanso madzi, zomwe zimapangitsa kuti ikhale chomera chopatsa mphamvu. Kuchuluka kwa ma antioxidants kumapangitsanso kukhala anti-yotupa. ”

3. Broccoli

Broccoli ndi njira yamasamba yokhala ndi michere yambiri yomwe imathandizira kuchepetsa kuchuluka kwa matenda okhudzana ndi ukalamba okhudzana ndi kutupa kosatha. Kafukufuku wina wofalitsidwa mu Clinical Nutrition adapeza kuti kumera kwa broccoli kumatha kuchepetsa zolembera za kutupa, monga mapuloteni a C-reactive.

"Broccoli imakhala ndi sulforaphane, yomwe ili ndi thanzi labwino kwambiri la antioxidant komanso anti-inflammatory," akutero Dr. Honness. Lilinso ndi calcium ndi fiber yambiri ndipo lili ndi madzi ambiri, zomwe zimathandizanso kuti lizitha kuletsa kutupa, komanso ma protein ambiri a masamba omwe ali mmenemo poyerekeza ndi masamba ena.”

4. Mbatata

Maganizo amasiyana pankhani ya mbatata chifukwa ndi ndiwo zamasamba zomwe zimakhala ndi chakudya chambiri, koma ndi masamba omwe ali ndi michere yopindulitsa yomwe ingachedwetse ukalamba.

Katswiri wa za kadyedwe kabwino Veronica Rossi akuti, “mbatata ndi chakudya chambiri chopatsa thanzi chomwe chili ndi fiber, potaziyamu ndi vitamini C wambiri ndipo chimatha kulimbana ndi ma free radicals. Angathenso kuchepetsa kutupa, cholesterol, ndi kuthamanga kwa magazi m’thupi.”

Mbatata zasonyezedwanso kuti zili ndi potaziyamu wambiri, makamaka, zomwe zimathandiza kuchepetsa kutupa ndi kupweteka, makamaka kwa anthu omwe ali ndi nyamakazi ya nyamakazi. Miyezo yambiri yazakudya imalumikizidwa ndi kuchepa kwa kutupa m'thupi

5. Zamasamba zamasamba

Katswiri wa kadyedwe ka zakudya Mandy Tyler akuti, “Zamasamba zobiriwira zamasamba monga sipinachi, watercress, letesi ya ku Roma, ndi Swiss chard ndi magwero abwino kwambiri a mavitamini ambiri, mchere, ndi antioxidants. Amapatsa thupi mavitamini A, C, E, ndi K, komanso iron, potaziyamu, calcium, magnesium, ndi fiber. Kuphatikizira masamba obiriwira m'zakudya kungathandize kuchepetsa kutupa m'thupi ndikuthandizira thanzi labwino. ” Nyuzipepala ya Harvard Health Journal imatchulanso masamba a masamba monga zakudya zopindulitsa zotsutsana ndi kutupa chifukwa cha kuchuluka kwa antioxidants ndi polyphenols.

6. Garlic

Garlic ali ndi ubwino wambiri pazinthu zosiyanasiyana za thanzi, kuphatikizapo kuthandizira kuchepetsa kutupa. Malinga ndi Journal of Medicinal Food, adyo ali ndi mankhwala okhala ndi sulfure, omwe amapereka mapindu odana ndi kutupa.

7. Anyezi

Kuphatikiza pa adyo, anyezi amathanso kuwonjezera kukoma kwazakudya zomwe amakonda, pamodzi ndi michere yambiri yothandiza yolimbana ndi kutupa.

Anyezi ndi gwero labwino la potaziyamu komanso antioxidant wotchedwa quercetin. Malinga ndi nyuzipepala ya Nutrients, quercetin ikhoza kukhala ndi katundu wopindulitsa wa chitetezo cha mthupi komanso kuchepetsa zizindikiro za kutupa, ndipo lipoti lina lofalitsidwa ndi Frontiers in Immunology linavumbula kuti zotsatira zotsutsana ndi kutupa za anyezi zingakhale zothandiza kuchepetsa zizindikiro za matenda ena a autoimmune.

Maulosi a horoscope a Maguy Farah a chaka cha 2023