Intelligence
Intsha inokucindezeleka okukhulu ohlelweni lwezinzwa nobuchopho. Ngokuhlakanipha ukubhekana nemisebenzi enzima kunazo zonke futhi uthole ukuthi intombazane entsha izosiza nge-iodine. Izinhlanzi, ama-shrimps, ama-squid, izinhlanzi zasolwandle, ama-algae salads azosekela umsebenzi osebenzayo wengqondo kanye nesistimu ekhulayo yokuzala.
Amathoni
Umzimba okhulayo ungase ulahleke "izinto zokwakha," bese esikhundleni se-calcium esitheni, isakhiwo esifanayo, kodwa isitebhisi esingaqinile kakhulu, singakhiwa. Ngaphezu kwalokho, ngemuva kwengozi esiteshini samandla enyukliya eChernobyl, inamba yayo iye yanda. Ngakho udinga ukunikeza intombazane inani elidingekayo le-calcium: 800-1000 mg ngosuku, iningi lazo kusuka kumikhiqizo yobisi. Lokhu kungaba ngu-300 ml ubisi kanye no-120-130 g we-cottage shizi (cishe u-600 mg we-calcium). Zonke ezinye i-calcium kufanele zifike emzimbeni ezivela ku-broccoli, inhlanzi, nekhabishi iklabishi.
Igazi
Ukukhula kokuqala kwenyanga futhi okusheshayo, okungaphezu kwalokho isistimu yenhliziyo engenawo isikhathi, kungabangela ukushona kwe-oxygen. Ngenxa yalokho - ukukhathala, izinkinga zokulala kanye nokusebenza okungenakufunda kwezemfundo. Ukuvimbela i-anemia ne-hypoxia yamaseli kuzosiza inyama amaprotheni. Okokuqala, yena ngokwakhe ungumthombo wensimbi enamathele kahle, futhi okwesibili, kusiza ukuhlanganisa izinto eziwusizo ezivela emifino. Isibindi sesibindi, ulimi kanye nomlenze yizinto ezinhle kakhulu zamantombazane kule minyaka. Ziyadingeka nge imifino, mhlawumbe - enqabile, isibonelo, amasaladi noma iklabishi.
Amathoni
Unyaka nonyaka udinga:
Gwema ama-preservatives - ayeka ukuthuthukiswa kwama-microorganis hhayi kuphela kwimikhiqizo. Lezi zingxenye zingase zenzeke emzimbeni kamuva, zibhubhise i-microflora ewusizo, indawo engabanjwa yimasiko e-pathogenic - isikhunta, isibonelo. Ngakho khetha imikhiqizo yemvelo, yemvelo. Noma uthenge imikhiqizo yobisi omuncu ngesikhashana, hhayi ngaphezu kwesonto, impilo yeshalofu. Njalo uhlanze ama-parasites. Izinambuzane zithinta ukugaya umzimba emathunjini, zicindezele umzimba, zibhekise isibindi ngama-toxins futhi ngesikhathi esifanayo kunzima ukuyihlolisisa. Kanye nama-pharmacy amalungiselelo okuvimbela, ungasebenzisa izidakamizwa ze-phyto kabili ngonyaka kuwo wonke amalungu omndeni. Lapho ukhetha imithi yokwelapha, qaphela ukwakheka: kuhle, uma iqukethe izingxenye ze-helminthic ezifana ne-tansy. I-hepatoprotector elula yokulondoloza isibindi - ama-corn stigmas, i-detoxifier (ijika) kanye ne-laxative emnene (i-senna) nayo iyadingeka. Ukwandisa inani lemikhiqizo eline-iodine. Ngeshwa, emhlabathini nasemanzini ezweni lethu liqukethe iodine encane kakhulu, ngakho-ke siyakuthola njalo. Kubalulekile ukwandisa inani lemifino yokudoba etafuleni, kusukela ezinhlanzi nase-shellfish kuya kuma-salgal algal - lokhu kuzosiza ukugwema izinkinga eziningi ohlelweni lwe-endocrine kanye nesimetabolism.
Isikhumba
Lapho kuqala ukusebenza kocansi, owesifazane uqala ukunciphisa isisindo - umsebenzi okhulayo wama hormone ocansini ukwandisa umsebenzi wegland we-thyroid, ovusa zonke ezinye izinhlelo. Lokhu kwenzeka uma sithandana. Kodwa lapha ukuphila okuhlangene nomlingani kungaholela emiphumeleni ehlukile: izidlo zobulili ziba njalo, nesifiso sokunakekela uketshezi lwe-tastier nokwandisa kakhulu. Ngakho-ke kubaluleke kakhulu ukulawula ukuthi yini nokuthi kungakanani okukhona etafuleni. Kukhona imifino kanye nemikhiqizo yamaprotheni. I-1% kuphela yezinto eziwusizo ezitholakala ekudleni okutshalwe kuphela, kodwa uma uhlanganisa imifino enamaprotheni (inyama, inhlanzi, amaqanda), lesi sibalo senyukela ku-30%. Phela, yilokho indlela yokuthutha yezinto eziphilayo ehlelwe ngayo: amavithamini, ama-micro- kanye nama-macroelements adluliselwa kuma-cell on molecule yamaprotheni. Ngakho kusuka ema-apula amabili anesigqebhe sesibindi nakumajikijolo ane-yoghurt izinzuzo ziyoba ngaphezulu.
Isikhumba
Kule minyaka, imibimbi yokuqala ivela. Ukwandisa ubusha besikhumba kuzosiza ubhontshisi. Phakathi kwabangu-450 asebekhulile base-Australia ababa nengxenye ekufundweni kwezempilo eSydney Medical University, isikhumba sasiqine kakhulu futhi simelana nokukhanya kwe-ultraviolet kulabo abadla imifino nobhontshisi ngesikhathi sokuphila kwabo. Izitshalo zicebile kuma-antioxidants, ezisiza umzimba ukuba ubhekane nokuqedwa kwama-radicals mahhala. Ukuze uthole umphumela ongcono, hlanganisa ubhontshisi nemifino ewusizo yesikhumba - isilimo se-asparagusi, isilimo esidliwayo esinamagatsha anamanzi, i-broccoli, isitshalo seqanda, anyanisi, isipinashi. Futhi uphuze itiye elihlaza, ikakhulukazi uma uzoshisa ilanga. I-arthritis evame ukubonakaliswa ngeminyaka ekhulile, kepha okudingekayo ekuthuthukiseni kwayo kuvela kule minyaka. Ukusekela amalunga, udinga izikhathi ezintathu ngesonto udle cishe ama-200 g wezinhlanzi ezinhlanzi ezilwandle ezibandayo nemifino. Engxenyeni eyodwa ye-saumoni, i-tuna noma i-halibut iqukethe ngaphezu kuka-1000 mg yamafutha wezinhlanzi, okwenza kakhulu kunciphise inani lezinqamuzana ezibulala nokuqothula.
I-Libido
Umsebenzi uhamba phezulu - amacala amaningi. Kodwa akusikho amandla, isikhathi nomzamo wezocansi. Amantongomane azosiza ukusekela i-libido. Esinye isandla ngosuku lwezingxube, ama-hazelnuts, ama-cashews noma ama-walnuts akhuthaza isimiso somzimba sokuzivikela emzimbeni esicindezelwe yilo mncintiswano nsuku zonke futhi kusiza ukubekezelela kalula ukucindezeleka kwegazi kanye nezinhlanga ze-hormone ezenzeka ngesikhathi socansi.
Izinga lomzimba
Sekuyisikhathi sokulungisa ukudla okunomsoco, isimiso esithi "ama-carbohydrate angaphansi kwamaprotheni amaningi." Ukugcina okugciwe isikhathi eside futhi kuthathe njengomthombo wamandla njalo womzimba - futhi akukho imigoqo noma abaqaphi abafuni ukukwenza. Ngingazitholaphi amaprotheni ngaphandle kwama-carbohydrate? Lezi yizinyosi ezinzima ezifana nemikhiqizo yobisi yaseSwiss neyomuncu.
Amaseli omzimba
Ukuhamba komjikelezo wokuphila kweseli kuncike ekutheni inani lezinyosi eziqongelelwe kuyo: okungaphezulu kwazo, kufushane. Ukuze uziqede udinga ukuphuza okuningi: ubuthi obunamanzi obunamanzi buyokwenziwa emgqeni. I-soluble enamafutha, kuhlanganise nalawo aqoqa ama-hormone aholela ekukhuleni kwentsha esikhumbeni sabesifazane abavuthiwe, angasuswa ngenqubo elula. Kubalulekile okungenani kanye ngesonto ukugeza umlomo wakho ngamafutha yemifino imizuzu engu-10. Ingozi yokubuyisela kabusha iyanda. Amakhilogremu angeziwe emva kokumisa esikhathini angabangela isifo sikashukela sohlobo lwe-2 nokuthuthukiswa kwezicubu ezisekelwe ku-hormone. Ngakho sekuyisikhathi sokunciphisa inani lama-carbohydrate ekudleni: ngenani elijwayelekile lomzimba womzimba, akumele libe ngaphezu kuka-0.9 g ngalinye ngo-1 kg wesisindo ngosuku, uma kuvamile ukudlula, kuyadingeka ukunciphisa ingxenye ibe ngu-0.7. Futhi kukhona izithelo namajikijolo - aqukethe i-glucose eyanele yezinqubo zamandla emzimbeni. Noma-i-sweetener evela ku-stevia-ayihlangene nohlobo lwe-carbohydrate, kodwa izikhathi ezingu-400 ezinomsoco kuneshukela.
Imisipha
Njengoba uneminyaka yobudala, ubukhulu bomzimba buyancipha, kodwa le nqubo inganciphisa ngosizo lwamaphrotheni "alula". Zithinteka kahle futhi zingagcini isimiso sokugaya, asizibopheli umzimba nomkhiqizo we-cleavage. Faka ekudleni inyama eningi we-rabbit kanye ne-tuna, nokuningi - ulimi. Kudingeka isidlo - inhlanzi yolwandle nemifino.
Izindiza
Ukunikeza kusukela esangweni ukuguqulwa kwezifo zenhliziyo kuzosiza amagilebhisi amnyama: esikhumbeni nasamathambo ayo aqukethe i-antioxidant enamandla kakhulu, ehlisa izinga le-cholesterol. Njengoba uneminyaka yobudala, isimiso sezinzwa siyaba nesisindo esihle, ngakho-ke ama-teas aqabulayo ngomphumela we-diuretic elula ebusuku awusizo ekuvimbeleni ukuhlaselwa kwenhliziyo.
Umbono
Ukuvimbela i-glaucoma ne-cataract, futhi abesifazane bavame ukuba ngaphezu kwamadoda, sekuyisikhathi sokujova amanani aphezulu wemifino, ama-blueberries kanye namagilebhisi amnyama ekudleni. Le mikhiqizo isebenza njengamakhemikhali "izibuko ezimnyama", ivikela amehlo. Ngendlela, ungazishiyi amaqabunga omvini amancane (i-dolma yeGeorgia!) Futhi amadevu akhe, angabekwa emasaladi.
Isikhumba
Manje ukushisa ilanga kubhekwa njengomsebenzi onobungozi, kodwa ngubani owakusho lokhu lapho useneminyaka engu-20? Ngo-40, umvikeli wemvelo wesikhumba kusuka emisebeni yelanga eyingozi - i-beta-carotene - izosiza. Ama-karoti namathanga ane-ayisikhilimu omuncu noma amafutha yemifino - imithombo yayo engcono kakhulu. Inkinga yesibili yesikhumba kunamabala amancane okushisa. Ukuze uzivimbele noma uzilahle, udinga ukudla izithelo, amafutha omnqumo, i-garlic uphuze itiye elihlaza.
Imemori
Ingabe udinga isikhathi esiningi ukukhumbula amagama amantombazane omngani wakho noma igama lomgwaqo? Imemori nayo ingaqeqeshwa - ngakho-ke kuzuzisa ukufunda izinkondlo ngenhliziyo. Futhi futhi ukusekela isimiso sezinzwa nobuchopho nge-glutamic acid, i-iodine, i-anthocyanins, etholakala emajikijolo enemibala ekhanyayo. Noma kunjalo - i-Eicosapentaenoic (EPA) ne-docosahexaenoic (DHA) amafutha acids, okuyingxenye yesibindi se-cod, izibopho zezinhlanzi zasolwandle ezifriziwe, ama-walnuts namafutha ashukela. Futhi ngesikhathi esifanayo akhiphe emithonjeni eyinhloko yamaqanda ezinhlanzi ze-cholesterol, amafutha amaningi, ama-sausages nebhotela.
Ukudla kwezilwandle kuhlale kulungile
Iodine, i-phosphorus, i-zinc kanye ne-selenium - izakhi eziyinhloko eziqukethe ama-mollusks, izinhlanzi zasolwandle kanye nezilwanyana - zisisiza ukuba sikhule isikhathi eside, sibhekane nokucindezeleka, silondoloze isisindo, izinhlelo ze-endocrine nezinhlelo zokuzala zivamile. Futhi zandisa ukusebenza kahle nokuphila okujwayelekile.
Imikhiqizo yobisi ephucuziwe
I-yogurt ephilayo ne-yogurt ithwala i-microflora ephilayo edingekayo ukuze kugcinwe impilo yamathumbu. Iprotheni yobisi ithola kangcono ukungenisa amavithamini amajikijolo nezithelo.
Izinkukhu zamaprotheni
Uma udinga ukuqaphela ngezikhupha - kuzo, ngaphezu kwamavithamini angavamile futhi awusizo D no-K, amaningi ama-cholesterol, bese amaprotheni adinga ukudla njalo. Phela, ikakhulukazi iqukethe ama-albin, okudingekayo ukulungisa izicubu. Omunye kufanele akhumbule ukuthi into embi kunayo yonke iphrotheni egayiwe yamaqanda abilisiwe.
Ushizi ophansi
I-Feta, i-mozzarella, i-camembert, i-brie - imithombo ye-calcium, uqinise amathambo futhi wenze izipikili nezinwele zibe mnandi futhi ziqinile. Noma kunjalo kukhona i-microflora ewusizo esekela impilo yomathumba.
Isibindi
Umthombo we-iron digestible kahle, isici esibalulekile egazini: okuvela kuwo kuqukethe i-hemoglobin, ethwala i-oksijini emaqenjini.
Ama-blueberries
Ihlanza igazi, amathumbu isikhumba, alwa nama-radicals mahhala, agcina impilo ye-eye.
Ibhali
Umthombo oyinhloko we-silicon - isici esibalulekile sokulondoloza impilo yamajoyina, isikhumba nesigulo se-thyroid. Futhi kuyasiza ekuvimbeleni ukwakhiwa kwamatshe ezinso nezinyosi zesibindi.