30 zabwino mankhwala odana ndi yotupa

njira yotupa m'thupi ndi Poyankha cha m'thupi. Kutupa akukuuzani za bala kapena kuvulala: throbbing ndi kutupa akusonyeza kuti chitetezo cha m'thupi akugwira ntchito kubwezeretsa thanzi. Komabe, nthawi zina ndondomeko afika poipa. Kukulitsa kutupa akhoza kusagona tulo, kuchuluka nkhawa misinkhu, chibadwa kapena zinthu zoipa chakudya chawo. Ngati mukufuna kuti abwezeretse boma zachibadwa za thupi lanu, muyenera kudziwa zimene mankhwala kuchepetsa mphamvu ya njira yotupa. Ambiri kumathandizanso kuchotsa kulemera owonjezera.

bilberry

Kafukufuku wasonyeza kuti kudya zipatso tsiku lililonse kwambiri kumachepetsa kutupa. Komanso, zakumwa zipatso ofotokoza kuthandiza n'chongoletsa zotsatira yotupa zakudya zamafuta kwambiri ndipo chakudya. Kodi zimenezi zimachitika? Chinthu n'chakuti zipatso ndi antioxidants zokhudza chibadwa cha chitetezo chokwanira ndi kutupa. Komanso, blueberries vitamini C ndi polyphenols.

oat-flakes

Kudya kadzutsa oatmeal kuchepetsa mlingo wa kutupa ndi tichotse mafuta mimba. The oatmeal lili chakudya zothandiza kuti kudyetsa mabakiteriya m'matumbo. mabakiteriya izi kubala zidulo mafuta kuti kulimbikitsa makutidwe ndi okosijeni wa nkhokwe mafuta m'thupi.

ginger wodula bwino

Akatswiri amanena katundu opindulitsa ginger thanzi ndi antioxidants, osiyana odana ndi yotupa, odana ndi bakiteriya kwenikweni. Ginger wodula bwino midadada majini ndi michere kuti kuchititsa kutupa. Monga zimenezo, makoswe ndi nyamakazi kulandira ginger wodula bwino Tingafinye. Ootheca zimfundo ndi kutupa nyama utachepa.

wobiriwira tiyi

Ichi ndi chida chachikulu kwa kuwonda. Ubwino wobiriwira tiyi amagwirizana ndi catechins, antioxidants, anaikira mu masamba. kumwa izi mwachangu kumenyana kutupa ndi kuteteza chitukuko cha zotupa khungu.

chokoleti mdima

uthenga wabwino kwa anthu onse okonda chokoleti! Kufufuza kwaposachedwa kwasonyeza kuti antioxidants pano mu koko, kuteteza kunenepa ndi kuchepetsa misinkhu shuga magazi. Komanso, anatulukira kuti tizilomboto kutembenuza chokoleti yotupa zigawo zothandiza mtima mu intestine lapansi.

nsomba

Pali mtundu wa mafuta, amene ayenera kugwiritsidwa ntchito kwambiri. Ndipafupifupi Omega-3. mafuta awa wathanzi akhala wotchuka odana ndi yotupa katundu. Gwero bwino ndi wochuluka nsomba. Ntchito ya nsomba kumawonjezera mlingo wa adiponectin, ndi timadzi kuti kumawonjezera luso minofu kudzatunga mphamvu kagayidwe chakudya ndipo mofulumira.

paprika

Tsabola - izi ndi zabwino odana ndi yotupa mankhwala amene kwambiri vitamini C, beta-carotene ndi zakudya zina, neutralizing ufulu ankafuna kusintha zinthu mopitirira. Beta-carotene ngakhale zakutha kulimbana khansa ndi kuchepetsa mwayi kukhala matenda monga chifuwa cha mphumu ndi nyamakazi.

turmeric

The turmeric lili ndi chinthu ndi amphamvu odana ndi yotupa ndi antioxidant kwenikweni. Kuwonjezera zokometsera chakudya kuteteza nzeru zawo chidziwitso, kulimbikitsa thanzi la chiwindi ndi mtima, kupewa kutupa mu mfundo ndi ululu kugwirizana ndi nyamakazi.

Beet

Beets - lilidi zosiyanasiyana zakudya, komanso inki wapadera, amene ali osiyana antioxidant kwenikweni. Ntchito Beet kumalimbitsa kagayidwe, maganizo ndi akutembenukira kutali amatha kuyambitsa kudzikundikira mafuta. Beetroot kumachepetsa kutupa mu thupi ndi limakhazikitsa magazi.

burokoli

The burokoli zambiri zinthu kuchilango kutupa, komanso vitamini K, amene amathandiza kusintha chikhalidwe cha thupi. Ingokumbukirani kuti sangathe kudya burokoli yaiwisi anthu omwe matupi awo sagwirizana ndi mungu!

nyemba zakuda

Nyemba wakuda lili CHIKWANGWANI opindulitsa, amene mopindulitsa amakhudza chikhalidwe matumbo. Mu gawo laling'ono la nyemba ndi magalamu makumi awiri zomanga thupi. Ichi ndi mankhwala kwambiri kwa anthu omwe amadya wolemera antioxidants ndipo kumathandiza kuchepetsa mphamvu ya zobwera chifukwa cha okosijeni ndi njira yotupa.

mafuta

Mafuta mwamphamvu kukhudzana ndi njira yotupa ndi kubweretsa mfundo. mankhwala ali gwero ofanana ndi zochita za ibuprofen.

tomato

Tomato gwero labwino koposa la lycopene, ndi antioxidant amateteza ubongo ndipo amathandiza maganizo. Lycopene chikupezeka mu khungu, kotero yesetsani kudya tomato chitumbuwa zambiri. Good ndi yophika tomato, lycopene, ngakhale zazikulu kuposa watsopano mwa iwo.

Semena Chia

mbewu zimenezi zimakhala zambiri mafuta wathanzi, CHIKWANGWANI ndi thupi zokwanira. Kudzera mwa Semena Chia ziziyenda shuga, yotithandiza kuwonda, kuletsa kudya ngakhale zingawathandize kukhala ndi milingo madzimadzi mu thupi.

chinanazi

The chinanazi lili bromelain, ndi puloteni kuti ali wamphamvu odana ndi yotupa kwenikweni. Amachepetsa zizindikiro mphumu komanso zimathandiza kuchira msanga pambuyo maphunziro.

sipinachi

Sipinachi kwambiri amakhudza njira yotupa. Muli carotene ndi mavitamini C, E ndi K, imene kuteteza thupi. mawonekedwe A vitamini E kudziwika monga alpha-tocopherol, kuteteza umoyo wa mitsempha ya.

lonse mbewu

Brown mpunga, Kinoya, mapira ndi amaranth mwadzaza CHIKWANGWANI, amene amathandiza kuti zimitsani amatha kuyambitsa kutupa. Okhutira mkulu wa mavitamini B kumathandizanso kulimbikitsa thanzi.

mazira

Mazira vitamini D, amene osati kumalimbitsa mafupa, komanso amathandiza kulimbana ndi maganizo ndi chimfine, kuchepetsa chiopsezo ena khansa ndi amachepetsa mphamvu ya njira yotupa. Kafukufuku akusonyeza kuti pali kugwirizana pakati pa pamlingo wochepa vitamini izi, ndi kutupa.

adyo

Adyo kuteteza thupi ku kuzizira. Iwo midadada ya michere amene amayambitsa matenda bakiteriya ndi tizilombo.

nkhono

mankhwala lili opindulitsa michere kuti atumikire monga antioxidants, deactivating ufulu ankafuna kusintha zinthu mopitirira kuti kuwononga maselo.

Kamut

Izi mankhwala zachilendo, zomwe ndi tirigu zosowa mitundu. Kamut wolemera magnesium, potaziyamu, chitsulo, ndi wodzala CHIKWANGWANI zothandiza.

yogurt

Kukula kwa microflora n'kofunika thanzi labwino, makamaka pankhani kuchita zinthu ndi ndondomeko yotupa. Kuthandiza kupeza yoghurt microflora mungathe probiotics wolemera.

maapulo

Maapulo mkulu CHIKWANGWANI okhutira, kotero kuti iwo kuthandiza matumbo ntchito bwino. Komanso, maapulo muli pectin, amenenso ali ndi ubwino thupi.

mtedza

Mu ambiri mtedza mafuta zidulo Omega-3 ndi vitamini E, amene amasiyana antioxidant kwenikweni.

zamzitini nsomba

Malinga ndi maphunziro mitundu nsomba anapeza kwambiri mafuta zidulo Omega-3. Sankhani otsika-mafuta zamzitini Zakudya monga chakudya chanu.

rosemary

Ichi ndi zokometsera kwambiri, imene ambiri antioxidants. Onjezerani ku chakudya monga Nthawi zambiri.

msuzi fupa

Pamene kuphika mafupa mu madzi afika kolajeni ndi zakudya zina. msuzi ochuluka mu amino zidulo ndi gelatin, lomwe labwezeretsa microflora.

mafuta kokonati

anthu ochepa mukudziwa kuti mankhwala ali katundu odana ndi yotupa. Kafukufuku wasonyeza kuti mafuta kokonati bwino amathandiza kulimbana ndi matenda osiyanasiyana.

uchi

Mu uchi lili michere zambiri zothandiza kuti obwera chifukwa cha matenda yotupa.

miso phala

Izi mankhwala Japanese muli zambiri probiotics, pambali, amalimbanirana ndi njira yotupa.