Pankhani yamasewera ndi masewera othamanga, kuvulala ndi gawo losasangalatsa pamasewera. Mwamwayi, zinthu zina ndi zowonjezera zitha kuthandizidwa kuchepetsa nthawi yomwe thupi lanu libwezeretsa pambuyo povulala pamasewera. Nkhaniyi yankhani zinthu 14 ndi zowonjezera, zomwe ziyenera kuwonjezeredwa kuzakudya zanu, kuti muchiritsidwe mwachangu:
Mapuloteni olemera
Mapuloteni ndi zinthu zofunika kwambiri za nsalu zambiri za thupi lanu, kuphatikizapo minofu. Pambuyo povulala pamasewera, gawo lovulala m'thupi nthawi zambiri limakhala kuti silikuwonongeka. Izi nthawi zambiri zimayambitsa kuchepa kwa chipilala komanso minofu yambiri. Komabe, kupeza mapuloteni okwanira kungathandize kuchepetsa kuchepa kumeneku. Kuphatikiza apo, zakudya zokhala zopangidwa ndi mapuloteni zimatha kuthandiza kupewa kutupa kwambiri komanso kufulumizitsa kuchira kwanu. Kuphatikiza apo, kuwonjezeka kochepa kwa mapuloteni ogwiritsa ntchito mapuloteni mutayamba kuphunzitsanso katundu wa thupi kachiwiri, kukuthandizani kubwezeretsa minofu yotayika. Pazifukwa zonsezi, onetsetsani kuti mwaphatikiza pazinthu zanu zatsiku ndi tsiku zokhala ndi mapuloteni, monga nyama, nsomba, mbalame, nyemba, mtedza kapena mtedza kapena mbewu.
Mapuloteni ndi chinthu chofunikira kwambiri kwa minofu yambiri ya thupi lanu, kuphatikizapo minofu.
Chithunzi: Unclala.com.
Chakudya chokhala ndi fiber
Nditavulala, kusuntha kwa gawo lowonongeka la thupi kumachepa. Kuti zisatengedwe kuoneka ngati mafuta osafunikira m'thupi, ndikofunikira kudya zochepa zochepa. Njira imodzi yochepetsera kugwiritsa ntchito calories ndikumatira ndi zakudya zomwe zili ndi njerwa. Izi, mothandizidwa ndi zinthu zomwe zatchulidwa pamwambapa zokhala ndi mapuloteni, zimakuthandizani kuti muzidya zochepa, osamva njala. Zogulitsa, monga zipatso, masamba, nyemba ndi tirigu wathunthu, zimathandiza mwachangu. Monga bonasi yowonjezera, zopangira, monga lamulo, zimakhala ndi michere yambiri yofunikira kuchira kwanu, kuphatikiza vitamini C, magnesium ndi zinc. Komabe, zindikirani kuti kuletsa kalori kokhazikika kumatha kuchepetsa kuchiritsidwa kwa mabala ndikuthandizira kutayika kwa minofu, komwe kumakhudza kuchira. Chifukwa chake, anthu omwe adayesanso kunenepa kuti athe kuvulaza ayenera kuganizira mocheza ndi kulemera kwawo. M'malo mwake, yang'anani pa kukonza kulemera kwa thupi mpaka kuchira kwathunthu.
Zipatso ndi ndiwo zamasamba okhala ndi vitamini C
Vitamini C imathandizira thupi lanu kupanga collagen, lomwe limathandizira kukhalabe kukhulupirika kwa mafupa anu, minofu, chikopa ndi zisudzo. Chifukwa chake, kupeza mavitamini c kuchokera ku zakudya zake ndi njira yabwino yothandizira thupi pambuyo povulala. Kuphatikiza apo, vitamini C ali ndi antioxidant komanso anti-kutupa zinthu zomwe zingathandize kufulumizitsa kuchira kwanu, kupewetsa kutupa kwambiri. Mwamwayi, vitamini C ndi amodzi mwa mavitamini osavuta kwambiri omwe amatha kupezeka kuchokera ku chakudya. Zogulitsa zomwe zimaphatikizira tsabola wa zipatso zotsekemera komanso zachikasu, kiwi, broccoli, zipatso, tomanda, Mango ndi Papaya. Komabe, sikuti kudziwika kuti zowonjezera zimabweretsa zabwino kwa iwo omwe amalandila kale vitamini C pazakudya zawo. Komabe, anthu ochepa omwe sangathe kugwiritsa ntchito mavitamini C amatha kuganiza zowonjezera zowonjezera zakudya.
Omega-3 Mafuta Acids
Pambuyo povulala, gawo loyamba la machiritso limagwirizanitsidwa nthawi zonse ndi kutupa. Kuyankha kotupaku ndikothandiza komanso kofunikira kuti muchiritsidwe. Komabe, ngati kutupa kumeneku kumakhalabe kolimba kwambiri kwa nthawi yayitali, kumatha kuchepetsa kuchira kwanu. Njira imodzi yopewera kuchepetsa kuchepa chifukwa chakutupa kwambiri ndikudya mafuta okwanira omega-3. Mafuta awa, omwe amapezeka muzogulitsa monga nsomba, algae, walnuts, mbewu zamoto ndi mbewu zachi Chia, zimakhala ndi anti-kutupa zinthu. Mutha kupewanso kutupa kwambiri kapena kuchepetsedwa kwa mafuta a omega-6, omwe nthawi zambiri amakhala mu chimanga, ngalande, thonje, soya ndi mpendadzuwa. Amadziwika kuti ma mafuta ochulukirapo owomega-6 amathandizira kutupa, makamaka ngati kumwa mafuta a Omega-3 kumakhalanso kotsika. Kuphatikiza apo, m'maphunziro ena akuti Omega-3 zowonjezera zitha kuthandiza kuwonjezeka kwa mapuloteni a minofu, kuchepetsa kuchepa kwa minofu ndikuthandizira kubwezeretsa pambuyo pokonzanso ubongo. Komabe, kumwa kwambiri mafuta a Omega-3 kuchokera pazowonjezera kumatha kuchepetsa mphamvu ya thupi lanu kuti mubwezeretse minofu. Chifukwa chake, ndizotheka kukulitsa kumwa Omega-3 kuchokera pazinthu, osati kuchokera ku zowonjezera.
Zinc zolemera
Zinc ndi gawo la ma enzymera ambiri ndi mapuloteni, kuphatikizapo izi zimafunikira kuti ziritse machiritso, kubwezeretsa ndi kukula kwa minyewa. M'malo mwake, kafukufuku akuwonetsa kuti zinc yokwanira yazakudya zanu zimatha kuchepetsa machiritso. Zotsatira zake, kugwiritsa ntchito nyama zolemera, monga nyama, nsomba, nyemba, njere, mtedza ndi tirigu ndi tirigu wathunthu, zimatha kukuthandizani kuti muchite bwino pambuyo povulala. Anthu ena amatha kukhala ndi chiyeso kungotenga zowonjezera ndi zinc kuti awonetsetse kuti amvera malingaliro awo. Koma zinc imagwira ntchito ndi mkuwa kuti muchepetse, kotero kulandira kwa Mlingo waukulu wa zinc kuchokera ku zowonjezera kumatha kuwonjezera mwayi wa kuperewera kwa mkuwa. Mwambiri, ngati mulingo wanu wa zinc ndi wabwino, owonjezera zinc owonjezera kuchokera ku zowonjezera mwina sangakuthandizire machiritso.
Chakudya chokhala ndi vitamini D ndi calcium
Calcium ndi gawo lofunikira mafuno ndi mano. Ilinso kutengapo gawo pakuphatikizika kwa minofu ndi kusamutsa kwa mitsempha. Ndiye chifukwa chake ndikofunikira kuti muzipeza calcium yokwanira nthawi zonse - osati pokhapokha mutabwezeretsa mutavulala. Za calcium zolemera zimaphatikizapo mkaka, masamba, sardine, brondi, braccoli, maamondi, opanga nyanja ndi mkaka wa masamba. Vitamini D umagwiranso ntchito yofunika kwenikweni, chifukwa zimathandiza thupi kuti limele calcium lomwe mumadya. Pamodzi ndi calcium, amatenga gawo lofunikira pochira pambuyo povulala fupa. Kuphatikiza apo, kupeza mavitamini d amatha kuwonjezera mwayi wotha kuchira. Mwachitsanzo, kafukufuku wasonyeza kuti vitamini D imatha kusintha kubwezeretsanso kwamphamvu pambuyo pa opaleshoni pamtunda wowoneka bwino. Zogulitsa zochepa zimakhala ndi vitamini D, koma thupi lanu limatha kutulutsa mavitamini D mothandizidwa ndi dzuwa. Omwe amakhala mumtunda wakumpoto kapena akuchititsa nthawi yayitali, zowonjezera zimatha kupeza mavitamini D.
Zogulitsa zochepa zimakhala ndi vitamini D, koma thupi lanu limatha kupanga vitamini D mothandizidwa ndi dzuwa
Chithunzi: Unclala.com.
Kulezedwa
Creationa ndi chinthu chomwe chimakhala nacho nyama, mbalame ndi nsomba. Zimathandizira thupi lanu kupanga mphamvu mukakweza zolemera kapena zolimbitsa thupi kwambiri. Thupi la munthu limathanso kuti lichuluke mu gramu 1 tsiku lililonse. Creatine yakhala yodziwika bwino, yomwe nthawi zambiri imathandizira kuti minofu ikhale ndi kusintha kumasewera osiyanasiyana. Chosangalatsa ndichakuti amathanso kukuthandizaninso kuchira. Kafukufuku wina adawonetsa kuti Cenine zowonjezera zimawonjezera kuchuluka kwa minofu ndi nyonga yotayika pa nthawi ya masabata awiri, kuposa probo. Kafukufuku wina anasonyeza kuti anthu omwe adachotsa ma creatine adataya minofu yocheperako pamwamba pa thupi mkati mwa misampha ya sabata kuposa omwe adalandira Photi. Komabe, si maphunziro onse omwe awonetsa zotsatirazi. M'maphunziro onsewa akuwonetsa zotsatira zabwino, zowonjezera zowonjezera zidayambitsidwa muyezo wochepa wa magalamu asanu tsiku lililonse. Ndikofunikira kudziwa kuti pakadali pano palibe mgwirizano wokhudza Creationa ndi kuchira pambuyo kuvulala kwamasewera. Komabe, lero kafukufukuyu sanaulule zoipa zilizonse. Creatine imakhalabe imodzi mwa zowonjezera kwambiri komanso zowonjezera, motero ndizotheka kuyesa.
Galusamine
Glucosamine ndi chinthu zachilengedwe chomwe chimakhala nacho mumadzimadzi chozungulira. Amatenga nawo gawo popanga ma indon, zingwe ndi cartilage. Thupi lanu mwachilengedwe limatulutsa glucosamine, koma muthanso kuwonjezera kuchuluka kwake pogwiritsa ntchito zowonjezera. Zowonjezera nthawi zambiri zimapangidwanso kuchokera ku zipolopolo za mollusc kapena chimanga. Maphunziro pa anthu omwe ali ndi nyamakazi amawonetsa kuti glucosamine imatha kukhala yothandiza kuchepetsa kupweteka. Kuphatikiza apo, kafukufuku wa anthu athanzi akuwonetsa kuti kuwonjezera 1-3 magalamu a glucosamine patsiku kumathandiza kuchepetsa kuwonongeka kwa malo olumikizana. Kafukufuku wina waposachedwa pa nyama adawonetsanso kuti kudya tsiku ndi tsiku ndi glucosamine pambuyo poti kuwonongeka kumathandizira kukonzanso mafupa. Kutengera pamalingaliro awa, anthu ena amawonjezera glucosamine kuti achepetse kupweteka pambuyo povulala mafupa ndi mafupa kapena kufulumira kuchira. Komabe, kafukufuku wowonjezera amafunikira musanayambe kuganiza. Ndikofunika kudziwa kuti zowonjezera za glucosamine zitha kukhala zowopsa kwa anthu omwe ali ndi vuto la ziweto kapena moleslune, amayi apakati, mphumu zapakati, mphumu kapena kuthamanga kwa magazi.
Zinthu zina zothandiza kuvulala
Kuphatikiza pa kupeza calcium yokwanira ndi vitamini D, kumwa bwino kwa michereyi kumathandizira kuti abwezeretse kutentha pambuyo pa mafupa:
Magnesium: Kuchulukitsa mphamvu ndi kutukwana kwa mafupa. Ili ndi ma amondi, matayala, mtedza, peel buring, nyemba za bulauni, nandolo, nandolo lakuda, mphodza ndi mkaka.
Silicon: Amatenga gawo lofunikira m'magawo oyamba a mafupa. Magwero abwino kwambiri ndi tirigu wathunthu ndi mbewu, kaloti ndi podcol.
Mavitamini K1 ndi K2: Tumizani calcium kumafupa ndikuthandizira kukonza mphamvu. Magwero abwino kwambiri amaphatikizaponso zodyera, ma brussels kabichi, puruer, sauer kabichi, matta, olks, zinthu zamkaka zochokera ng'ombe zonenepa.
Bar: Amalimbikitsa thanzi la mafupa chifukwa chowonjezeka chogwirizira calcium ndi magnesium ndikuwathamangitsa mavitamini D. Dunes wabwino kwambiri.
Inositol: Zimathandizira kukonza ma calcium m'mafupa. Yomwe ili mu vwende, mphesa, malalanje ndi prunes.
Arginine: Amino acid ndi ofunikira pakupanga naitrogeni oxide, mankhwalawa amafunikira machiritso. Magwero abwino amaphatikizapo nyama, mkaka, mbalame, nsomba zam'nyanja, mtedza ndi oatmeal.