Kutupa ndi njira yachilengedwe yomwe imathandizira thupi lanu kuchiritsa ndikuwongolera kuwonongeka. Komabe, kutupa kumakhala koopsa ngati iyamba kukhala mawonekedwe osatha. Kutupa kwambiri kumatha milungu yatha, miyezi kapena zaka ndipo kungayambitse mavuto osiyanasiyana azaumoyo. Komabe, pali zinthu zambiri zomwe mungachite kuti muchepetse kutupa ndikuwongolera thanzi lonse. Nkhaniyi ili ndi dongosolo mwatsatanetsatane la zakudya zonyansa ndi moyo wa anti-testict:
Kodi kutupa ndi chiyani?
Kutupa ndi njira ya thupi lanu kuti mudziteteze ku matenda, kudwala kapena kuvulala. Monga gawo la poyankha, thupi lanu limawonjezera kupanga kwa leukocytes ndi zinthu zotchedwa ma cytokines omwe amathandizira kulimbana ndi matenda. Zizindikiro zapamwamba za pachimake (nthawi yayifupi) zotupa zimaphatikizapo redness, kupweteka, kutentha ndi kutupa. Kumbali ina, matenda otupa (kutalika) nthawi zambiri amapezeka mkati mwa thupi lanu popanda zizindikiro zilizonse. Mtundu wamtunduwu ungayambitse matenda monga shuga, matenda a mtima, matenda a chiwindi ndi khansa. Kutupa kwakanthawi kumatha kuchitikanso ngati anthu akuvutika ndi kunenepa kwambiri kapena ali pachiwopsezo. Madokotala akayang'ana kutupa, amayang'ana zikwangwani zingapo m'magazi anu, kuphatikizapo C-et protein (crh), homocyteine, TNF-Alfa ndi Il-6.
Chepetsa kuchuluka kwa shuga
Chithunzi: Unclala.com.
Udindo Wanu
Ngati mukufuna kuchepetsa kutupa, musadye zoletsedwa pambuyo pa zolimbitsa thupi ndikudya chakudya ndi chotupa. Chotsani zakudya zanu zonse, zakudya zopatsa thanzi zomwe zimakhala ndi antioxaxaxantrants, ndipo pewani zopangidwa. Antioxidantrantrantrant amagwira ntchito pochepetsa kuchuluka kwa maulendo aulere. Mamolekyu a Jet amapangidwa ngati gawo lachilengedwe la kagayidwe kanu, koma imatha kubweretsa kutupa ngati sawongoleredwa. Zakudya zanu zotsutsana ndi zotupa ziyenera kukhala ndi mapuloteni abwino, chakudya chamafuta ndi mafuta pachakudya chilichonse. Onetsetsani kuti mukukwaniritsa zosowa za thupi lanu mu mavitamini, michere, fiber ndi madzi.
Chimodzi mwazinthu zomwe zimadziwika kuti ndi zochititsa chidwi ndi zakudya za Mediterranean, zomwe zawonetsedwa, zimachepetsa kutulutsa chizindikiro, monga CRP ndi Il-6. Zakudya zochepa-kaboni zimachepetsa kutupa, makamaka mwa anthu omwe akuvutika ndi kunenepa kapena kagayidwe ka metabolic. Kuphatikiza apo, amafa amasamba amachepetsa kutupa.
Zogulitsa Zoyenera
Zinthu zina zimagwirizanitsidwa ndi chiopsezo chowonjezereka cha kutupa kwambiri. Ganizirani kuchepetsa kapena kuwachotsa kwathunthu:
Zakumwa zotsekemera: zakumwa zokhala ndi shuga ndi zipatso.
Mafuta owoneka: mkate woyera, phazi loyera.
Zakudya: Ma cookie, maswiti, makeke ndi ayisikilimu.
Nyama yokonzedwa: Agalu otentha, agalu, soseji.
Kukonzekera NTHAWI ZABWINO: CORCCES, tchipisi ndi zokongola.
Mafuta ena: Kuthandizidwa ndi mbewu ndi mafuta a masamba, monga mafuta a soya ndi chimanga.
Transjara: Zogulitsa ndi zosakaniza zokhala ndi hydrojeni.
Mowa: kumwa mowa kwambiri.
Vinyo wofiyira pang'ono adzapindula
Chithunzi: Unclala.com.
Chakudya Chathanzi
Phatikizani zochulukirapo za anti-kutupa mu zakudya:
Masamba: Broccoli, kabichi, brussels kabichi, kabichi, kolifulawa.
Zipatso: zipatso zimakhuta makamaka mtundu ndi mphesa.
Mafuta othandiza: avocado, azitona, mafuta a azitona ndi mafuta a kokonati.
Nsomba za mafuta: nsomba, sardine, herine, mackerel ndi anchovies.
Mtedza: amondi ndi mtedza wina.
Pepper: tsabola wokoma ndi tsabola wa tsabola.
Chokoleti: chokoleti chakuda
Zonunkhira: Turmeric, Fenugreek, Cinnamon, etc.
Tiyi: tiyi wobiriwira
Vinyo wofiyira: Kufikira maulendo okwanira 5 a vinyo ofiira patsiku la amayi ndi 10 oz (280 ml) patsiku la amuna.