Ubulumko
Iintsholongwane zinexinzelelo ngakumbi kwinkqubo yenzwa kunye nengqondo. Ngengqiqo ukuhlangabezana nemisebenzi enzima kakhulu kwaye ufumane intombazana entsha incedisa i-iodine. I-Mussels, i-shrimps, i-squid, iintlanzi zaselwandle, i-salads algae ziya kuxhasana nomsebenzi osebenzayo wengqondo kunye nokuphuhlisa inkqubo yokuzala.
Amathambo
Umzimba okhulayo ungenakho "izinto zokwakha," kwaye esikhundleni saloo calcium kwithambo, isakhiwo esifana nesinye, kodwa sine-strontium esomeleleyo, singakhiwa kuyo. Ngaphezu koko, emva kwengozi kwisikhululo samandla enyukliya eChernobyl kwimeko, inani labo liye landa. Ngoko kufuneka unikeze intombazana imfuneko yamanani e-calcium: 800-1000 mg ngosuku, ininzi yayo kwimveliso yobisi. Lo malunga ne-300 ml yobisi kunye ne-120-130 g ye-cottage cheese (malunga ne-600 mg ye-calcium). Zonke ezinye i-calcium kufuneka zifike emzimbeni ukusuka kwi-broccoli, intlanzi kunye neklabishi yamaqabunga.
Igazi
Ukukhula kokuqala kwenyanga kunye nokukhawuleza, ngaphaya kweyiphi indlela ye-cardiovascular does not have time, ingenza i-oksijini yindlala. Ngenxa yoko-ukukhathala, iingxaki zokulala kunye nokusebenza kwemfundo empofu. Ukukhusela i-anemia kunye ne-hypoxia yeeseli kuya kunceda inyama yeprotein. Okokuqala, yena ngokwakhe ungumthombo wesinyithi esithatyathele kakuhle, kwaye okwesibini, kunceda ukuguqula izinto ezincedo kwimifuno. I-Veal isibindi, ulwimi kunye nomvundla ziyimveliso engcono kakhulu yamantombazana kule minyaka. Ziyimfuneko kunye nemifuno, mhlawumbi - i-deciduous, umzekelo, isaladi okanye iklabishi.
Amathambo
Unyaka unyaka ufuna:
Gwema ukugcinwa kwemilondolozo - bayeke ukuphuhliswa kwama-microorganism kungekhona kuphela kwimveliso. Ezi zixhobo ziyakwenza kamva emzimbeni, zonakalise i-microflora efanelekileyo, indawo leyo inokuthi ihlale yimizi ye-pathogenic-i-fungi, umzekelo. Ngoko ukhethe iimveliso zendalo, ezemvelo. Okanye uthenge iimveliso zobisi ezimuncu ngefutshane, kungekhona ngaphezu kweveki, impilo yeshefu. Zihlambulule rhoqo ii-parasites. Iifomo zithintela imetabolism yamathumbu, ixinzelele i-immunity, iyityhefu isibindi ngamatye kwaye ngexesha elifanayo kunzima ukuyixilonga. Kanye kunye namalungiselelo e-pharmacy okukhusela, ungasebenzisa i-phyto-iziyobisi kabini ngonyaka kuwo onke amalungu entsapho. Xa ukhetha iindlela zokulungisa izilwanyana, qaphela ukubunjwa: kulungile, ukuba iqulethe kuphela iinqununu ze-helminthic ezifana ne-tansy. I-hepatoprotector ekhanyayo yokugcinwa kwesibindi - i-corn stigmas, i-detoxifier (ukujika) kunye ne-laxative emnene (senna) nayo iyimfuneko. Ukwandisa inani lemveliso eline-iodine. Ngelishwa, emhlabathini nasemanzini kwelizwe lethu liqulethe i-iodine encinane kakhulu, ngoko sihlala sithola ngaphantsi. Kubalulekile ukwandisa inani lokutya kwezilwanyana zaselwandle kwitheyibhile, kwintlanzi kunye ne-shellfish kuma-salagal algal - oku kuya kunceda ukuphepha iingxaki ezininzi ngeenkqubo ze-endocrine kunye ne-metabolism.
Umgcini
Ngokuqala komsebenzi wesondo, umfazi uqala ukunciphisa umzimba - ukwanda komsebenzi wama hormone wesini kwandisa umsebenzi wegciwane le-thyroid, okhupha zonke ezinye iinkqubo. Oku kwenzeka xa sithandana. Kodwa apha ubomi obudibeneyo kunye nomlingane kunokukhokelela kwiziphumo eziphambene: izidlo zothando zihlala zihlala zihlala zihlala zihlala njalo, kwaye umnqweno wokondla ukwanda kwamanani amaninzi. Ngako oko kubaluleke kakhulu ukulawula ukuba yeyiphi na into ekhoyo kwi tafile. Kukho imifuno kunye nemveliso yamaprotheni. Kuphela i-1% yezinto ezinomsebenzi ezixhamla kwizinto zokutya kuphela zezityalo, kodwa ukuba udibanisa imifuno kunye nokutya kweeprotheni (inyama, intlanzi, amaqanda), eli nani landa kuma-30%. Emva koko, yile ndlela indlela yokuthutha kwimizimba ihlelwe ngayo: iivithamini, i-micro- and macroelements zidluliselwa kwiiseli kwiimodeli zeprotheni. Ngoko ukusuka kwiiphulale ezimbini ezinomxholo wesibindi kunye namajikijithi kunye ne-yoghurt ezi ziza kuba zininzi.
Isikhumba
Kule minyaka, i-wrinkles yokuqala ibonakala. Ukwandisa ulutsha luya kunceda ubhontshisi. Phakathi kwabangama-450 ase-Australia asebekhulile abaye bathatha inxaxheba kwisifundo sekliniki ye-Sydney Medical University, isikhumba sasixhuma kakhulu kwaye sichasene nokukhanya kwe-ultraviolet kwalabo badla imifuno kunye neembotyi ngexesha lokuphila kwabo. Imifuno ityebile kuma-antioxidants, anceda umzimba uhlangabezane ne-skin-destroying radicals yamahhala. Ukuze kube nomphumo ongcono, hlabanisa ubhontshisi kunye nemifuno enomdla kwesikhumba - i-asparagus, i-celery, i-broccoli, isitshalo seqanda, i-anyanisi, isipinashi. Uze uphuze itiye eluhlaza, ngakumbi ukuba uya kuphuma ilanga. Ngokuqhelekileyo i-arthritis ibonakaliswa kwiminyaka ekhulileyo, kodwa iimfuneko zokuphuhliswa kwayo zivela kule minyaka. Ukuxhasa amajoyina, udinga kathathu ngeveki ukuba udle malunga nee-200 zeentlanzi zokuloba iintlanzi ezilwandle ezibandayo kunye nemifuno. Kwesinye isahlulo se-salum, i-tuna okanye i-halibut iqulethe ngaphezu kwe-1000 mg yeoli yeentlanzi, eyanciphisa kakhulu inani lempahla yokubulala i-cartilage kwaye iyanciphisa ukuvutha.
Libido
Umsebenzi uhamba phezulu - amanye amacala. Kodwa akukho phantse amandla, ixesha kunye nemigudu yesondo. Amantonga aya kunceda ukuxhasa i-libido. Omnye umrhumo ngomhla womxube wee-peanuts, i-hazelnuts, i-cashews okanye i-walnuts ivuselela i-immune system egxininiswe ngumncintiswano wemihla ngemihla kwaye inceda ukunyamezela lula uxinzelelo lwegazi kunye neentlanga ze-hormonal ezenzeka ngexesha lesini.
Umzimba
Ixesha lokuba ulungelelanise ukutya okunomsoco, umgaqo "amancinci amancinci amancinci." Ixesha elide lokugaya kwaye liba ngumthombo wamandla onke emzimbeni-kwaye akukho miqobo okanye abaqhikiyo abafuni. Ndifumana phi iiprotheni ngaphandle kwe-carbohydrates? Lezi zihlobo ezinzima ezifana ne-Swiss ne-milk milk.
Iiseli zomzimba
Ubuninzi bomjikelezo wobomi beeseli kuxhomekeke kwisixa seetekisi eziqokelelwe kuyo: ngaphezulu kwazo, zifutshane. Ukuze ubenqothule kufuneka uphuze ngaphezulu: i-toxins yamanzi i-soluble iya kukhishwa kwi-urine. I-soluble ye-mafutha, kubandakanywa nalawo aqokelela ama-hormone ekhokelela ekufikeni kwentombazana yabasetyhini abavuthiweyo, unokususwa ngenkqubo elula. Kubalulekile ubuncinane kanye ngeveki ukuhlamba umlomo wakho ngeoli yemifino imizuzu eyi-10. Umngcipheko wokuzaliswa kwandisa. Amakhilogremu angaphezulu emva kokumisa umva kungabangela uhlobo lwesifo sikashukela se-2 kunye nophuhliso lwee-tumors ezixhomekeke kwi-hormone. Ngoko lixesha lokunciphisa inani le-carbohydrates ekudleni: ngesalathisi somzimba oqhelekileyo, akufanele kube ngaphezu kwe-0.9 g nganye nge-1 kg yesisindo ngosuku, ukuba imimiselo iyadlula, kuyimfuneko ukunciphisa isabelo ukuya kwi-0.7. Kwaye kukho iziqhamo kunye namaqabunga - aqukethe i-glucose eyaneleyo kwiinkqubo zamandla emzimbeni. Okanye - i-sweetener ephuma kwi-stevia-ayinanto enxulumene ne-carbohydrate, kodwa iphindwe ngama-400 amahle ngaphezu kweshukela.
Imisipha
Xa uneminyaka yobudala, ubunzima bomzimba bunciphisa, kodwa le nkqubo inganciphisa ngokuncedisa "amaphanya" amaprotheni. Zixhamle kakuhle kwaye zingagxininisi inkqubo yokutya, abayixanduva lomzimba kunye nemveliso ye-cleavage. Faka phakathi kokutya okuninzi inyama yomvundla kunye nenqanawa, kunye nokunye-ulwimi. Kufuneka ukuba sidle - intlanzi yolwandle kunye nemifuno.
Iinqwelo
Ukunika isango ukuguquka kwezifo zenhliziyo kuya kunceda amadiliya amnyama: elukhumbeni kunye namathambo aqulethe i-antioxidant enamandla kakhulu, eyanciphisa izinga le-cholesterol. Xa uneminyaka yobudala, inkqubo ye-nervous is more excable, ngoko i-teas evuselelayo ngefuthe le-diuretic elula kusihlwaye inokuthintela ukukhuselwa kwentliziyo.
Umbono
Ukuthintela i-glaucoma kunye ne-cataract, kunye nabasetyhini badla ukuba bangaphezu kwamadoda, ixesha lokujoba amanani aphezulu emifino, ama-blueberries kunye namagilebhisi amnyama ekudleni. Ezi mveliso zisebenza njengeekhemikhali "iziglasi ezimnyama", zikhusela amehlo. Ngendlela, ungazikhanyeli amaqabunga omdiliya amancinci (i-dolma yeGeorgia!) Yaye amadevu akhe, angenakongezwa kumasaladi.
Isikhumba
Ngoku ukushona kwelanga kubonwa njengomsebenzi onobungozi, kodwa ngubani owathi xa uneminyaka eyi-20? Kwiminyaka engama-40, umkhuseli wemvelo wesikhumba kwi-radiation eyingozi yelanga-beta-carotene - iya kunceda. Iinqathi kunye namathanga anexabiso elincinci le-ukhilimu omuncu okanye i-oyile yemifino - eyona nto imithombo. Ingxaki yesibini yesikhumba iindawo ezincinci zee-pigment. Ukubakhusela okanye ukulahla, kufuneka udle iziqhamo, ioli yeoli, ugarlic kunye nokusela itiye eluhlaza.
Imemori
Ngaba ufuna ixesha elingakumbi lokukhumbula amagama omntakwabo wakho okanye igama lomgwaqo? Imemori ingabuye yaqeqeshwa - ngoko kuyafaneleka ukufunda imibongo ngentliziyo. Kwakhona ukuxhasa inkqubo yesifo kunye nengqondo kunye ne-glutamic acid, iodine, i-anthocyanins, efumaneka kwiibroji ezinombala. Sekunjalo - i-Eicosapentaenoic (i-EPA) kunye ne-docosahexaenoic (DHA) i-acid acids, eyingxenye yesibindi se-cod, izifestile zeentlanzi zaselwandle ezinqabileyo, ama-walnuts kunye neoli ye-flaxseed. Kwaye kwangexesha elifanayo kungabandakanyi kwimithombo esemqoka yeoyileta-maqanda eentlanzi, inyama enamafutha, i-sausages kunye nebhotela.
Izilwanyana zaseLwandle zihlala zilungile
Iodine, i-phosphorus, i-zinc kunye ne-selenium - izondlo ezisemgangathweni eziqulethwe kwi-mollusks, iintlanzi zaselwandle kunye ne-algae - zisinceda senze ixesha elide, sikwazi ukujamelana noxinzelelo, ukugcina isisindo, i-endocrine kunye neenkqubo zokuzala. Kwaye bandisa ukwenziwa komgangatho kunye nokuphila okusemgangathweni.
Iimveliso zobisi ezinamanzi
I-yogurt ephilayo kunye ne-yogurt ithwala i-microflora eziphilayo eziyimfuneko ukugcina impilo yamathumbu. Iprotheni yobisi iyanceda ukufumana amavithamini amaqhamo kunye neziqhamo.
Amaprotheni enkukhu
Ukuba udinga ukunyamekela ngezilwanyana - kuzo, ukongeza kwiivithamini ezinqabileyo kunye ezinobuncedo D kunye neK, ezininzi ze-cholesterol, ngoko ke amaprotheni kufuneka adle rhoqo. Emva koko, ngokuyininzi ziqukethe ii-albin, eziyimfuneko yokulungisa izicubu. Omnye umele akhumbule ukuba into ebi kakhulu yiprotheni yokugaya amaqanda aphekiweyo.
Ieshizi ezantsi
I-Feta, i-mozzarella, i-camembert, i-brie - imithombo ye-calcium, yomeleza amathambo uze wenze izipikili kunye neenwele ezintle kwaye zinamandla. Kukho kuzo i-microflora eyincedo exhasa impilo yamathumbu emathunjini.
Isibindi
Umthombo wesinyithi esifanelekileyo, inxalenye ebalulekileyo egazini: okuvela kuwo kubandakanya i-hemoglobin, ethwele i-oksijini kwiiseli.
Blueberries
Uhlanza igazi, amathumbu elukhumbeni, alwa nama-radicals amahhala, agcina impilo yeziliso.
Ibhali
Umthombo omkhulu we-silicon-into ebalulekileyo yokugcina impilo yamalungu, isikhumba kunye ne-thyroid gland. Kwaye kuncedo ekuthintela ukubunjwa kwamatye kwizintso kunye nesibindi senyongo.