Ramba uine hutano nekusarudza kudya kunobatsira kurwisa muviri wako
Zvimwe zvokudya zvinogona kubatsira pakuwedzera masimba ezvirwere uye kudzivirira kutonhora uye chirwere. Hezvino tarisa mhando shanu dzezvokudya zvinopa mishonga iyo urongwa hwako hwemagunha hunofanirwa kuita:
1) Zvokudya zvakakwirira mu Vitamin C
Muviri unokosha, vitamini C inoshanda se antioxidant. Antioxidants inobatsira kurwisa pasina radicals , chimiro chemakemikari asingagadzikani anozivikanwa kukuvadza maitiro ezvirwere zvemuviri.
Pane humwe uchapupu hwokuti vitamini C inogona kunge inobatsira zvikuru pakuwedzera masimba ezvirwere zvevanhu vari pasi pedambudziko guru. Kuti uwedzere mavitamini C yako, uwedzere izvi zvekudya pakudya kwako:
- michero yemicrosi nemishu (zvakadai semaruva uye mazambiringa)
- kiwi fruit
- tsvuku uye tsvuku tsvuku
- broccoli
- strawberries
2) Zvokudya zvakakwirira mu Vitamin E
Kufanana ne vitamini C, vitamini E inorwisa antioxidant. Kutsvakurudza kunoratidza kuti kuchengetedza huwandu hwakakwana hwevhitamini E kunokosha pakuchengetedza utachiona hwehutano hwakanaka, kunyanya pakati pevanhu vakwegura. Kuti uwane kuzadzwa kwe vitamini E, tarisa kune izvozvi zvekudya:
- gorosi mafuta epiritsi
- almonds
- sunflower mbeu
- hazelnuts
- peanut butter
3) Zvokudya Zvakakwirira muZinc
Zinc ndiyo inokosha inogadziriswa inobatanidzwa mukugadzirwa kwemamwe masero emumunondo. Sangano reNational Institutes of Health (NIH) rinonyevera kuti kunyange zvinyoro zvishoma zvezinga zvinogona kukanganisa maitiro ako ezvirwere. Heano zvimwe zvekudya zvepamusoro zvezinc:
- oysters
- baked bean
- cashews
- raisin bran
- chickpeas
4) Zvokudya Zvakakwirira muCarotenoids
Imwe mhando ye antioxidant, carotenoids ikirasi yenguruve inowanikwa zvakasikwa mumiti yakawanda. Kana zvichishandiswa, carotenoids inoshandurwa kuva vitamini A (mishonga inobatsira kuchengetedza maitiro ezvirwere mumuviri). Tarisa kune izvozvi zvekudya kuti uwedzere marota ako:
- karoti
- kare
- apricots
- papaya
- mango
5) Zvokudya Zvakakwirira muOmega-3 Fatty Acids
Omega-3 fatty acids ndiwo rudzi rwemafuta anokosha anozivikanwa ekudzivirira kupisa uye kuchengetedza maitiro ezvirwere mumuviri. Kunyange zvazvo zvisingazivikanwe kana omega-3s inogona kubatsira kurwisa zvirwere (zvakadai sedutu rakawanda), tsvakurudzo inoratidza kuti omega-3s inogona kudzivirira kudzivirira zvirwere zvemuviri seCrohn's disease, ulcerative colitis , uye rheumatoid arthritis . Edza izvi zvemafuta-oga-3-rich:
- hove yehoiri (kusanganisira mackerel, tuna, salmon, sardines, herring, uye trout)
- flaxseed
- walnuts
Zvimwe Zvimwe Zvokudya zvekusimudzira Masimba eMusununguko
Kuti uchengetedze muviri wako huve hutano hwakanaka, zvinokosha kuti uwane kurara kwakakwana , kurovedza muviri nguva dzose, uye kugadzirisa kushushikana kwako.
Kunyange zvazvo zvizere zvinowedzera zvinodhaka zve antioxidants nemamwe michina inowanikwa muzvokudya zvakakwana zvinowanzotorwa semasikirwo emasikirwo emasikirwo, kumwe kutsvakurudza kunoratidza kuti kutora kudya kwezvokudya zvinogona kunge zvisingabatsirwi masimba epachiviri. (Kana uchiri kufunga nezvekutora iwo, chinangwa chakanaka chekutsvaga mubatsiri wako wehutano anotanga kuongorora zvinobudirira nehana.)
Nokuda kwezvokudya zvakawanda zvinogona kubatsira kukudzivirira muviri wako, edza kuwedzera garlic , zvokudya zvakakura muprobiotics (zvakadai se yogurt uye kefir), uye gorosi chaiyo kune kudya kwako.
Sources:
> Chew BP, Park JS. Carotenoid chiito pamusana pemuviri wemuviri. J Nutriti. 2004 Jan; 134 (1): 257S-261S.
Gill H, Prasad J. Maitiro, maitiro ekudzivirira muviri, uye mararamiro anobatsira. Adv Exp Med Biol. 2008; 606: 423-54.
Hughes DA. Migumisiro yezvokudya zvinokonzera antioxidants pamusana wechirwere chekudzivirirwa kwezvirwere zvevanhu vepakati-vakuru. Proc Nutriti Soc. 1999 Feb; 58 (1): 79-84.
Kyo E, Uda N, Kasuga S, Itakura Y. Immunomodulatory zvinokonzerwa nemakore ekare gorosi yakabudiswa. J Nutriti. 2001 Mar; 131 (3s): 1075S-9S.
Simopoulos AP. Omega-3 fatty acids muchirwere uye zvirwere zvinotapukira. J Am Coll Nutriti. 2002 Dec; 21 (6): 495-505.
Wintergerst ES, Maggini S, Hornig DH. Basa rekudzivirira mafungiro e vitamin C uye zinc uye zvinoshanda pamakiriniki. Ann Nutriti Metab. 2006; 50 (2): 85-94.
Zvinonzwisisika: Mashoko anowanikwa pane ino yepaiti inoitirwa zvinangwa zvekudzidzisa chete uye haisi kutsiva mazano, kuongororwa kana kurapwa nechiremba ane chiremba. Hazvirevi kuvhara zvose zvinogona kumira, kushamwaridzana kwezvinodhaka, mamiriro ezvinhu kana zvinetso zvakashata. Iwe unofanirwa kutsvaga kurapwa nokukurumidza mune zvehutano kune chero hutano hwehutano uye bvunza chiremba wako usati washandisa mamwe mushonga kana kuita shanduko kune regimen yako.