Zakudya izi zimakupatsani mphamvu ndikuteteza matenda kutali ndi inu

Zakudya izi zimakupatsani mphamvu ndikuteteza matenda kutali ndi inu

Kafukufuku wasonyeza kuti zakudya zopatsa thanzi zimatha kuchepetsa chiopsezo cha kuthamanga kwa magazi, matenda a mtima, shuga ndi mitundu ina ya khansa. Zakudya monga zakudya za DASH (Dietary Approaches to Stop Hypertension) ndi zakudya za ku Mediterranean, zomwe zimadalira kwambiri zomera zomwe zimachokera ku zomera, zasonyeza ubwino wambiri wathanzi komanso kuchepetsa matenda aakulu, malinga ndi lipoti lofalitsidwa ndi webusaiti ya Harvard.

Palinso zakudya zochepa zomwe zingasiyanitsidwe ndi mapindu awo ozizwitsa, ndipo zomwe tinganene kuti ndi "zakudya zapamwamba," chifukwa zimakhala ndi zakudya zofunika kwambiri zomwe zingapereke thupi mphamvu zofunikira kuwonjezera pa kulimbikitsa kudya kwabwino, zomwe zimapatsa thupi mphamvu zofunikira. amateteza matenda aakulu.

Mndandanda wa zakudya zapamwamba

Zipatso: Zipatso zimakhala ndi fiber zambiri, zotsekemera mwachibadwa, ndipo mitundu yake yolemera imatanthauza kuti imakhala ndi antioxidants komanso zakudya zolimbana ndi matenda.

Nsomba: Nsomba ndi gwero labwino la mapuloteni ndi omega-3 fatty acids, omwe amathandiza kupewa matenda a mtima.

Masamba a Leafy: Mdima, masamba obiriwira ndi gwero labwino la vitamini A, vitamini C, ndi calcium, komanso phytochemicals (mankhwala opangidwa ndi zomera omwe ali ndi zotsatira zabwino pa thanzi). Imawonjezera kuchuluka kwa fiber muzakudya.

Mtedza: Mndandanda wa mtedza umaphatikizapo hazelnuts, walnuts, almonds ndi pecans. Ndiwo magwero abwino a mapuloteni a zomera. Amakhalanso ndi mafuta a monounsaturated, omwe angathandize kuchepetsa chiopsezo cha matenda a mtima.

Mafuta a azitona: Mafuta a azitona ndi gwero labwino la vitamini E, polyphenols, ndi monounsaturated mafuta acids, zomwe zimathandiza kuchepetsa chiopsezo cha matenda a mtima.

Mbewu Zonse: Njere zonse ndi gwero labwino la ulusi wosungunuka ndi wosasungunuka, komanso zimakhala ndi mavitamini ambiri a B, mchere, ndi phytonutrients. Zatsimikiziridwa kuti zimachepetsa cholesterol ndikuteteza ku matenda amtima ndi shuga.

Yogurt: Yogurt ndi gwero labwino la calcium ndi mapuloteni, komanso imakhala ndi ma probiotics, kapena "mabakiteriya abwino," omwe amateteza thupi ku mabakiteriya ena owopsa.

Masamba a Brassicaceae: monga broccoli, Brussels zikumera, kabichi, kolifulawa, ndi kabichi. Ndiwo magwero abwino kwambiri a ulusi, mavitamini ndi phytochemicals kuphatikizapo indole, thiocyanate ndi nitrile, zomwe zingapereke chitetezo ku mitundu ina ya khansa.

Zakudya za nyemba: zimaphatikizapo impso, nyemba zakuda, ndi zofiira, ndi nandolo, kuwonjezera pa soya ndi nandolo. Zakudya za nyemba ndi gwero labwino kwambiri la fiber, folate ndi mapuloteni a zomera. Kafukufuku amasonyeza kuti angathandize kuchepetsa chiopsezo cha matenda a mtima.

Tomato: Ali ndi vitamini C wambiri komanso lycopene, zomwe zasonyezedwa kuti zimachepetsa chiopsezo cha khansa ya prostate.

Maulosi a horoscope a Maguy Farah a chaka cha 2023