Zvokudya izvi zvinosimudzira hutano hweganda

Zvokudya izvi zvinosimudzira hutano hweganda

Kuchembera kweganda ndekwemuzvarirwo uye hazvidzivisiki, asi zvinoonekwa kuti zvinokurumidzirwa nekushushikana, kusvibiswa, kushaikwa kwekuita basa remuviri, uye chikafu chisina kurongeka. Vatsvakurudzi vakaratidza kuti kudya zvimwe zvekudya zvinogona kuderedza kufambira mberi kwekukwegura kweganda uye kukurudzira ganda revechidiki.

Dzidza nezvezvinonyanya kukosha zvekudya mumunda uyu:

Chikafu chakapfuma mushuga uye chikafu chinokurumidza kushanduka kuita shuga muropa (chingwa, mbatatisi, muto wemuchero wemumagaba…) ndezvimwe zvezvikonzero zvikuru zvekuchembera nguva isati yakwana. Sezvo shuga yepamusoro yeropa inokonzera chiitiko che "caramelization" yezvinyama, izvo zvinokurumidzira kukwegura kweganda. Oxidative stress inowedzera dambudziko iri, kunyanya sezvo rinokonzerwa nekubatanidzwa kwezvinhu zvakawanda, kunyanya kubuda kwezuva uye kusvibiswa.

Zvokudya zvinononotsa kuchembera:

Mamwe marudzi ezvokudya ane simba rekunonoka kukwegura kweganda, nekuda kwehupfumi hwavo hwevhithamini nemaminerari (vitamini A, C, E, zinc, selenium ...) inorwisana nemigumisiro yemahara radicals. Kana zviri zvekudya zvakapfuma mu omega-3 acids, zvinodzivirira maseru membranes, uye polyphenols inokwanisa kusimudzira ganda revechidiki uye kuridzivirira kubva mukuchembera kwenguva yakareba sezvinobvira.

Zvokudya zvinosimudzira vechidiki:

Zvimwe zvekudya zvakaratidza kushanda mukuchengetedza ganda repwere, izvo zvinonyanya kuzivikanwa ndezvi:

Kabheji, cauliflower, uye broccoli:

Kubudirira kwayo kwekusimudzira vechidiki kuri mukuwanda kwayo kwevhitamini A, C, uye E. Miriwo yeshizha yakasvibira (lettuce, sipinachi, parsley…) ine folate yakawanda, iyo yakakosha mukuvandudzwa kweganda rakanaka, nepo selenium inobatsira mukusimudzira kugadzirwa kwe collagen uye kuchengetedza tishu suppleness. Zvakanakisa kudya zvese izvi zvikafu zvisina kubikwa kana kungobikwa nemhepo kuti ubatsirwe kubva pane zvazvinosanganisa.

• makarotsi:

Yakapfuma mu beta-carotene, iyo inorwisa kuoma kweganda, iyo inorondedzerwa seimwe yezvikonzero zvikuru zvemakwinya. Beta-carotene ndeye antioxidant uye inoshandurwa mumuviri kuita vhitamini A, iyo inokonzera kushanda zvakanaka kwemabasa eganda.

• Zvibereko zvegungwa:

Ivo vakapfuma mu selenium, chicherwa chinogara chiripo mumuviri uye chinodzivirira masero kubva kune oxidation uye kuchembera nguva isati yakwana. Zvinokurudzirwa kudya chikafu chemugungwa kamwechete pasvondo, asi iyo yakanyanya kupfuma muselenium mussels uye oyster.

Walnut:

Walnuts akapfuma mu zinc, selenium, vhitamini E uye omega-3. Izvo zvikamu zvinodzivirira masero kubva kune hutachiona uye kukwegura kusati kwasvika, pamwe nekuchengetedza kusimba kweganda. Zvinokurudzirwa kushandisa walnuts nezvikafu zvakapfuma muvhitamini A uye E kutora mukana wezvinhu zvavo zviri nani.

• mazai:

Egg yolk ine vhitamini A yakawanda, iyo inowedzera kusimba uye kusimba kweganda uye inodzivirira kubva pakuoma. Iyi vhitamini zvakare inodzivirira iyo dermis kubva kune ultraviolet mwaranzi uye inobatsira pakudzivirira makwinya. Kana iri iyo inokurudzirwa huwandu hunofanira kudyiwa pasvondo, inotangira pakati pe3 uye 5 tsanga dzemazai.

Kufanotaura kwegore ra2023 zvinoenderana nerudzi rwesimba rako