Kodi zingatheke bwanji kuti kutupa kungakhale chinthu chabwino, koma kungathenso kupha?
Kutupa kumayenera kukhala kuyankha kwakanthawi kochepa ndi thupi lanu kuti zinthu zibwererenso pambuyo poti thupi lachilendo lavulazidwa. Malo ovulalawo amakhala ofiira ndipo kutupa kumawonekera nthawi zambiri. Chitetezo cha mthupi chimagwira izi pakangotha maola angapo kapena masiku angapo. Uku ndi kutupa kwakukulu.
Pamene kutupa kukupitirira kwa milungu, miyezi, ngakhale zaka, kumatchedwa kutupa kosatha. Ili ndi vuto lalikulu lomwe limakhudza thanzi lanthawi yayitali.
Zizindikiro za kutupa kosatha ndizosavuta kuziwona monga kutupa koopsa.
Kutupa kosatha komanso kwadongosolo kumakhala ndi zotsatirapo zoyipa ngati sikunatsatidwe. Kutupa kumalumikizidwa ndi matenda a autoimmune, khansa zosiyanasiyana, matenda a shuga a 2, nyamakazi, leaky gut syndrome, matenda amtima, matenda a chiwindi, kapamba, kusintha koyipa kwamakhalidwe, komanso matenda a neurodegenerative monga Alzheimer's ndi Parkinson.
- Mu kafukufuku wa 2014, ofufuza adasanthula zambiri kuchokera mu kafukufuku wa 2009-2019 wa NHANES omwe adayang'ana kulumikizana pakati pa kutupa, kunenepa kwambiri, ndi metabolic syndrome mwa anthu opsinjika. 29% ya anthu ovutika maganizo anali ndi mapuloteni apamwamba a C-reactive, chizindikiro chachikulu cha kutupa.
- Mu 2005, asayansi adatsimikiza kuti kutupa ndi kupsinjika maganizo zimagwirizana ndi insulin kukana, shuga, matenda amtima, kunenepa kwambiri, mphumu, komanso matenda a chiwindi chamafuta. Zotsatirazi zidasindikizidwa mu Journal of Clinical Investigation ndipo zimachokera ku maphunziro a 110 ( 1 ).
Kuti mukhale ndi moyo wautali, muyenera kuyamba kupanga zosintha zomwe zimathandizira kuchepetsa ndikuchotsa kutupa kosatha.
M'ndandanda wazopezekamo
Njira 6 zochepetsera kutupa
#1: Sinthani zakudya zanu
Chinthu chachikulu pa kutupa ndi zakudya zanu.
Chotsani nthawi yomweyo zakudya zomwe zakonzedwa, zoyambitsa kutupa, zodzaza ndi mankhwala, komanso zaulere pazakudya zanu ndikusintha ndi zakudya zachilengedwe, zokhala ndi antioxidant. chopatsa thanzi ndi zenizeni ndi ubwino wathanzi.
Pamene chiwerengero cha zakudya padziko lapansi chikuwonjezeka, momwemonso chiwerengero cha kunenepa kwambiri, shuga, kagayidwe kachakudya, matenda a maganizo (nkhawa, kuvutika maganizo, etc.), khansa ndi matenda ena aakulu. Sizangochitika mwangozi.
Zakudya zokonzedwa si chakudya chenicheni ndi kudya mankhwala m'malo mwa chakudya kumabweretsa mwachindunji mavuto thanzi. Ndi mankhwala omwe amaikidwa muzakudya zomwe zimayambitsa kutupa.
Imani nthawi yomweyo ndikusiya zakudya zonse zoyambitsa kutupa. Choyambitsa chachikulu cha kutupa ndi tirigu woyengedwa ndi shuga.
Mwina munamvapo mawu akuti anti-inflammatory diet. Izi zikutanthawuza kusankha kusadya zakudya zomwe zimalimbikitsa kutupa komanso makamaka kudya zakudya zathanzi zomwe zimalimbana ndi kutupa.
Zakudya za ketogenic zimachita izi mwachisawawa chifukwa shuga ndi mbewu zimachotsedwa ndikusinthidwa ndi zakudya zonse zomwe zimadzaza ndi zakudya. Zakudya za ketogenic zimayenderanso mwachibadwa chiŵerengero cha omega 3 fatty acids ku omega 6 mafuta acids m'njira yochepetsera kutupa.
Zakudya zodziwika bwino zomwe zimakhala ndi anti-inflammatory effect ndi nsomba, mafuta a azitona, turmeric, ginger root, mapeyala ndi mtedza. Zomwe ndi zosankha zazikulu za keto, ngakhale zina mtedza ndi wabwino kwambiri kuposa ena.
Kodi Ginger wa Keto?
Yankho: Ginger ndi keto yogwirizana. Ndizofunikira kwambiri pamaphikidwe a keto. Ndipo ilinso ndi ubwino wina wosangalatsa wa thanzi. Ginger…
Kodi Brazil Nuts Keto?
Yankho: Mtedza wa ku Brazil ndi imodzi mwa mtedza wa keto womwe mungapeze. Mtedza waku Brazil ndi amodzi mwa mtedza wa keto ...
Kodi Avocados Keto?
Yankho: Mapeyala ndi Totally Keto, ali mu logo yathu! Avocado ndi chakudya chodziwika bwino cha keto. Kudya kuchokera pakhungu kapena kuchita ...
Kodi Mtedza wa Macadamia Ndi Keto?
Yankho: Mtedza wa Macadamia umagwirizana ndi zakudya za keto bola ngati amadyedwa pang'ono. Kodi mumadziwa kuti mtedza wa macadamia uli ndi zambiri ...
Kodi Pecans Keto?
Yankho: Pecans ndi chipatso chowuma chabwino kwambiri, chokhala ndi mafuta ambiri komanso chochepa cha carbohydrate. Zomwe zimapangitsa kukhala imodzi mwazambiri ...
Kodi Keto Olive Oil?
Yankho: Mafuta a azitona ndiye mafuta ophikira omwe amagwirizana kwambiri ndi keto komanso athanzi. Mafuta a azitona ndi amodzi mwa mafuta ophikira ...
Kodi Keto Salmon?
Yankho: Salmon ndi chakudya cha keto chachikulu, ngakhale chochuluka. Kaya mumakonda kusuta, zamzitini kapena nsomba za salimoni ...
Kodi Mtedza Keto?
Yankho: Walnuts ndi mtedza woyenera kudya pazakudya za keto. Walnuts amapanga keto snack yabwino kapena chosakaniza chosangalatsa pamaphikidwe anu. A…
#2: Chepetsani kupsinjika
Kutupa kumachitikanso chifukwa cha kupsinjika kwa thupi ndi maganizo. Kuonda, kuchepetsa kuchuluka kwa mankhwala omwe mumakumana nawo pafupi ndi malo omwe muli nawo, komanso kudya zakudya zopatsa thanzi ndizo zonse zomwe mungathe kuziletsa kuti muchepetse nkhawa.
Kuvulala ndi mpweya wakunja kumakhala kovuta kwambiri kuwongolera.
Chomwe mungawongolere kwambiri ndikupsinjika maganizo komwe mumakumana nako. Inde, moyo umaponyera ma curveballs kwa ife, koma chomwe chikudziwika bwino ndi chakuti ndi kuyankha kwathu ku ma curveballs omwe amakhudza kwambiri moyo wathu ndi miyoyo yathu.
Kupeza njira zochepetsera nthawi yomweyo kupsinjika m'moyo wanu ndikofunikira.
Ndemanga ya crossover ya 2014 ya maphunziro 34 inapeza kuti chithandizo chamaganizo ndi thupi chimachepetsa kwambiri kutupa m'thupi. ( 2 ). Thandizo lamalingaliro ndi zinthu ngati Tai Chi, Qigong, yoga ndi mediation.
Yang'anani makalasi okhudza malingaliro mdera lanu, komanso makanema pa intaneti. Ponena za kusinkhasinkha, palibe makanema apa intaneti okha komanso makalasi ammudzi, pali pulogalamu ya izi! Ndipotu, pali mapulogalamu ambiri kwa izo. Mutha kuyamba kuchepetsa kutupa kwanu pakuwonjezera kwa mphindi 5.
#3: Kuchita masewera olimbitsa thupi
Samukani. Tonse timadziwa kuti kuchita masewera olimbitsa thupi ndikwabwino kwa ife, ngakhale sitikukonda. Kuchita masewera olimbitsa thupi nthawi zonse kwasonyezedwa kuti sikungokhudza thupi lanu, komanso kumakhudzanso maganizo anu. Iyi ndi imodzi mwa njira zomwe kuchita masewera olimbitsa thupi kumachepetsa kutupa.
Zotsatira za kafukufuku wazaka 10 zomwe zidasindikizidwa mu 2012 zidapeza kuti kuchita masewera olimbitsa thupi kumalumikizidwa ndi zizindikiro zochepa za kutupa mwa amuna ndi akazi.
Ganizirani za kusintha kwa thupi lanu. Kuchita masewera olimbitsa thupi nthawi zonse kumathandiza kuti thupi likhale lolemera komanso thupi, zomwe zimachepetsa kupsinjika kwa minofu, mafupa, ndi ziwalo. Izi zimachepetsa kutupa. Kuphatikiza apo, thukuta lonse lomwe mumapanga mukamachita masewera olimbitsa thupi limathandizira kuchotsa poizoni m'thupi la poizoni omwe angayambitse kutupa.
Onetsetsani kuti mumamwa madzi ambiri kuti mukwaniritse zosowa zanu panthawi yolimbitsa thupi, onjezerani madzi omwe munataya, ndikupitiriza kuthandizira kuchotsa poizoni.
#4: Kuthira madzi
Pambali ya kumwa madzi ambiri panthawi yochita masewera olimbitsa thupi, kukhalabe hydrated ndi njira yabwino yochepetsera kutupa. Kumwa makapu 8 mpaka 10 amadzimadzi pafupipafupi patsiku ndikofunikira pa thanzi lanu. Onetsetsani kuti mwasankha zakumwa zathanzi popanda kuwonjezera shuga, mankhwala, kapena zamkhutu zina.
Madzi ndi nthawi zonse adzakhala muyezo wagolide. Kutengera komwe mukukhala komanso momwe mumapezera madzi, kusefa madzi anu kungalimbikitsidwe kuti muchotse poizoni ndi tizilombo toyambitsa matenda zomwe zingayambitse kutupa ndi/kapena matenda.
Tazimva nthawi miliyoni, koma matupi ambiri amakhala madzi. Selo lililonse m'thupi lathu limakhala ndi madzi mkati mwake ndipo limayenera kukhala ndi madzi ozungulira ngati extracellular kapena intracellular fluid. Mukakhala ndi madzi pang'ono, sikuti madzi amangochoka m'maselo, koma madzi ozungulira maselo amachepetsanso, ndikupanga mikangano ya maselo osakanikirana.
Taganizirani za abale ang’onoang’ono amene ali kumbuyo kwa galimotoyo pa ulendo wautali. Ndithudi moyo udzakhala wabwinoko ndi kadanga pang’ono pakati pawo kupeŵa kufuula ndi kukangana za amene ali ndi amene samakhudza winayo.
#5: Tiye tikagone, tiyenera kupuma ...
Kodi mumadziwa kuti kusowa tulo kumapangitsa kuti musayendetse bwino ngati mowa? Kodi mungadzitamandire kwa ogwira nawo ntchito poyendetsa galimoto kupita kuntchito moledzera ( 4 )? Mwina ayi. Ngati ndi choncho, ndiye mutu wina ndi nkhani yosiyana kotheratu.
Tulo ndi nthawi imene thupi lanu Amachiritsa za tsiku ndikukonzekera mawa. Mphindi iliyonse yogona yomwe mumadula imakuyikani pachiwopsezo cha matenda. Ngati simungathe kukonza, kubwezeretsa, ndi kukonzekera tsiku lotsatira, kutupa kumayamba kufalikira m'thupi lanu.
Ichi ndichifukwa chake kusagona mokwanira kumayenderana ndi kunenepa, mavuto amisala, kufooka kwa chitetezo chamthupi, kuthamanga kwa magazi, komanso chiopsezo chotenga matenda osiyanasiyana.
Ngati mukuyang'ana njira yaulere yochepetsera thupi, kusintha malingaliro anu, kumveketsa bwino m'maganizo, komanso kupewa matenda a mtima, sinthani moyo wanu kuti nthawi zonse muzigona maola 7-9.
#6: Masamba a Mchere a Epsom Kapena Mapazi Amanyowa
Mchere wa Epsom ukhoza kukhala gawo lothandizira zakudya zanu, kuchepetsa nkhawa, ndi kuwonjezera. Mchere wa Epsom ndi mchere wa magnesium ndipo magnesium ndiye kuti thupi lanu limazimitsa. Anthu omwe ali ndi ululu wosaneneka komanso kutupa amakhala ndi kuchepa kwa magnesiamu, kuchuluka kwa magnesium m'magazi, komanso kusowa kwa magnesium.
- CHUMA CHAKUCHULUKA. Amapangidwa kudzera mu nthunzi wamadzi olemera kwambiri a magnesium omwe amadziwika kuti amachokera ku Higuera Field (Albacete) Old Spa.
- Amasonyeza kusintha kwa mafupa, mafupa, minofu, khungu, mantha dongosolo, kuzungulira kwa magazi.
- Pali kafukufuku wopangidwa ndi Dr. Gorraiz yemwe akuwonekera m'bukuli: ¨Ubwino wosayerekezeka wa mchere wochokera ku nyanja ya Higuera¨
- Timatsimikizira kuti pakupanga kwake palibe mankhwala kapena mankhwala omwe alowetsedwapo omwe amasokoneza chikhalidwe chake cha NATURAL.
- ZINTHU ZOTHANDIZA. Kukula kwa makhiristo pamodzi ndi chikhalidwe chake cha NATURAL, amalola kuti asungunuke mwamsanga. POPANDA ZINTHU ZONSE. POPANDA ANTI-CAKING AGENTS.
- gwero lokhazikika la MAGNESIUM. Mchere wa Nortembio Epsom umapangidwa ndi makhiristo oyera a Magnesium Sulfate. Timapeza Epsom Salts wathu kudzera munjira zomwe zimatsimikizira ...
- 100% ZABWINO. Mchere Wathu wa Epsom ulibe zowonjezera, zoteteza komanso zopangira utoto. Lilibe zonunkhiritsa zopanga kapena zinthu zamankhwala zomwe zimawononga thanzi.
- KUGWIRITSA NTCHITO KWAMBIRI. Kukula kwa makhiristo amchere asankhidwa mosamala kuti asungunuke mosavuta, ndikuwonetsetsa kuti amagwiritsidwa ntchito ngati mchere wosambira mu ...
- KUTENGA WOTETEZA. Amapangidwa ndi polypropylene yolimbana kwambiri. Zobwezerezedwanso, zosaipitsa komanso zopanda BPA. Ndi 30 ml kapu yoyezera (buluu kapena yoyera).
- E-BOOK YAULERE. Mu sabata yoyamba mutagula mudzalandira imelo yokhala ndi malangizo oti mupeze e-Book yathu yaulere, komwe mudzapeza ntchito zosiyanasiyana zachikhalidwe za Mchere wa...
- MAGNESIUM BATH SALT (EPSOM) 10 kg
- Ndi chidaliro cha mtundu wotsogola mu gawoli.
- Zogulitsa kusamalira thupi lanu
Ntchito yotupa kwambiri ndikuchiritsa chovulala ndi/kapena kuchotsa zinthu zakunja m'thupi. Ntchitoyo ikatha. Ndi ntchito ya magnesiamu kuuza thupi kuti liyimitse kutupa: limatembenuza chosinthira.
Ngati kutupa kukupitirira ndipo kumachitika mobwerezabwereza (zakudya zosakwanira, kupsinjika kwambiri, malo oopsa, ndi zina zotero), magnesiamu imachepa mofulumira kuyesa kutseka zinthu.
Mankhwala enaake a Amapezeka mosavuta mumbewu, mtedza, ndi nyemba. Amapezekanso m’masamba amasamba obiriwira. Ngakhale nyemba si keto, mbewu, mtedza ambiri, ndi masamba obiriwira masamba. Kudya pafupipafupi zakudya izi kudzakuthandizani kubwezeretsanso masitolo anu a magnesium ndikukupatsani zabwino zina zotsutsana ndi kutupa.
Koma ngati mulibe, mudzafunika magnesium yambiri. Onjezani mosamala komanso potsatira upangiri wa akatswiri azaumoyo monga kuwonjezera kosayenera kungayambitse kutsekula m'mimba komanso / kapena mavuto amtima chifukwa magnesium ndi electrolyte.
Kunena zoona, magnesium ndiyofunikira pakugwira ntchito kwa ma enzymes opitilira 300 m'thupi la munthu.
Kusamba kwa mphindi 20 mchere wa Epsom sikumangotsitsimutsa malingaliro anu ndi minofu - kwenikweni, kuzimitsa chosinthira - kumathandizira kubwezeretsanso masitolo anu a magnesium. Magnesium imatha kuyamwa kudzera pakhungu, makamaka ngati mulibemo.
Ngati malo osambira si anu kapena mulibe, mutha kuvina m'malo mwake. Muli ndi zolandilira zambiri pamapazi anu, pafupifupi nambala yomweyo yomwe muli nayo mthupi lanu lonse.
Chitanipo kanthu pochotsa kutupa kosatha m'moyo wanu
Kutupa kosatha si nthabwala. Tengani zonse zomwe mwaphunzira pano ndikuyamba kuchitapo kanthu lero. pezani manja anu pa mchere wa epsom komanso zakudya zenizeni zathanzi zokhala ndi thanzi labwino.
Yesetsani kuthetsa nkhawa zanu. Gwiritsani ntchito mapulogalamu omwe ali pa foni yanu kuti akuthandizeni kuwongolera foni yanu, kuphunzira kusinkhasinkha, kuyang'anira zochita zanu zolimbitsa thupi, ndikuyesera kuwonjezera maola anu komanso kugona kwanu ngati mukulephera kugona.