Ama-Superfoods Ahamba phambili Kwabesilisa Nabesifazane Abangaphezu Kwama-40

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Izici zokudla nezidingo zokudla okunempilo ziyashintsha lapho abantu beguga. Amakhemikhali afana novithamini D, amaprotheni, i-calcium novithamini B12 abalulekile emadodeni nakwabesifazane noma ngaphezulu kwama-40 njengoba lezi zakhi zomzimba zingasiza ukugcina imisebenzi yazo ngokomzimba nangokwengqondo kamuva empilweni.

Ukudla okunempilo kwama-superfoods kusiza ekunciphiseni ubungozi bokukhubazeka, izifo kanye nokuncika ngenxa yokuguga futhi kuthuthukise izinga lempilo kubantu abadala abaphakathi naphakathi. [1]

Kulesi sihloko, sizoxoxa ngokudla okuphezulu kwabesilisa nabesifazane abangaphezu kweminyaka engama-40. Bheka

Superfoods Kwabesilisa

1. Utamatisi

Utamatisi uqukethe i-carotenoid esuselwa esitshalweni okuthiwa i-lycopene enezakhi zokulwa namagciwane. Le pigment yesitshalo inika utamatisi umbala wayo obomvu futhi ingasiza ekwehliseni amathuba okuba nomdlavuza wendlala yesinye futhi ilawule umfutho wegazi ophakeme.

2. Ubhatata

Ezinye zezinkinga ezivamile zokuguga emadodeni zifaka umfutho wegazi ophezulu, izinkinga zokubona kanye nengozi yokuba nomdlavuza. Ubhatata uphezulu ku-potassium, beta-carotene namanye ama-phytochemicals amaningi kanye nezakhamzimba ezibalulekile ezingasebenza njengokulwa nokuguga futhi zinciphise ubungozi bezifo ezihlobene nobudala emadodeni.

3. Oats

Ama-oats anezinzuzo ezahlukahlukene emadodeni amadala, njengokulapha ukungasebenzi kahle kwe-erectile, ukuvimbela ukuqunjelwa, ukwehlisa amazinga e-glucose nokwehla kwengcindezi yegazi. Iqukethe i-amino acid ebizwa nge-L-arginine esiza ekwelapheni lezi zinkinga esezibalulwe ngokuhamba kwesikhathi. Ama-oats nawo ashibhile futhi kulula ukukulungiselela ukudla kwabantu abadala.

4. I-apula leRose

I-rose apple noma i-jambu ukudla okuhle kakhulu okugcwele ama-antioxidants abalulekile. Kungumqondo omuhle nokudla kwamehlo ngenxa yobukhona bama-terpenoids. I-calcium ku-rose apple ingasiza ukugcina impilo yethambo ngenkathi i-fiber isiza ukuvimbela ukuqunjelwa nezinye izingqinamba zokugaya ukudla.

5. Iqanda

ISarcopenia, uhlobo lokulahleka kwemisipha, yinkinga ejwayelekile yezempilo ngenxa yokuguga. Iqanda liwumthombo ocebile wamaprotheni angasiza ekwandiseni isisindo semisipha, agcine amandla awo namandla okusebenza. Kungasiza futhi ukwehlisa ubungozi bokuvuvukala okungamahlalakhona kanye nezifo zokonakala. [okubili]

6. Isinqe seTurkey

Icholesterol iyahlukahluka ezingxenyeni ezihlukene zokusikwa kwenyama yenkukhu. Iningi lamafutha litholakala esikhunjeni senyama yenkukhu engasuswa kalula. Isigaxa saseTurkey siqukethe cishe iphesenti elilodwa lama-lipid noma amafutha futhi sinamaprotheni amaningi nama-monounsaturated fatty acids. Lezi zakhi zomzimba zingasiza ekunciphiseni ubungozi bokukhuluphala, izifo zenhliziyo, isifo sikashukela nezicubu kubantu abadala asebekhulile. [3]

7. Amakhowe

Amakhowe angasiza ukunciphisa ingozi yokwehla kwengqondo kubantu abadala. Ukudla amakhowe kabili ngeviki kungasiza ekuthuthukiseni inkumbulo, amakhono wokunaka nokuvikela ubungozi bezifo eziwohlozayo ezinjenge-Alzheimer's kubantu abangaphezu kweminyaka engama-40.

8. Ama-alimondi

Ucwaningo lukhombisile ukuthi ukusetshenziswa kwamantongomane kuhlotshaniswa nokwehla kwezifo ezinkulu ezingalapheki kubantu abaneminyaka ephakathi nendawo nasebekhulile. Ama-alimondi, elinye lamantongomane abalulekile, angasiza ekuvimbeleni ukucindezeleka okwenziwa yi-oxidative nokuvuvukala okungapheli futhi anciphise ubungozi bezifo ezihlobene nobudala ezinjengomdlavuza nokuphazamiseka kwengqondo. [4]

Ama-Superfoods Kwabesifazane

1. Ubisi

Ubuningi bamathambo buyancipha ngeminyaka yobudala kanye nezifo ezihlobene nayo ezinjenge-osteoporosis zivame kakhulu kwabesifazane asebekhulile. Ubisi umthombo ocebile we-calcium ongasiza ekuvikeleni ukulahleka kwamathambo nezifo zamathambo ezihlobene nobudala kwabesifazane. [5]

2. Yogathi

Njengoba abesifazane befika eminyakeni yobudala obuphakathi, izifo zengqondo nezomzimba zivame kakhulu. I-yoghurt ingasiza ekuvikeleni ubungozi bezifo ezihlobene namathambo, izinkinga zengqondo nezimpawu zangaphambi kokuya esikhathini kwabesifazane abafinyelela eminyakeni engama-40 noma engaphezu kwengu-40. Icebile ngezakhamzimba ezibalulekile njenge-calcium, uvithamini B12 kanye ne-riboflavin.

3. Isipinashi

Imifino enamaqabunga aluhlaza njengesipinashi iqukethe izakhi zokulwa ne-antioxidant njengevithamini C. Ucwaningo lukhombisile ukuthi ama-antioxidant phenolic compounds kusipinashi akhulisa ama-serum antioxidants kubantu futhi angasiza ekunciphiseni ama-radicals amahhala emzimbeni futhi anciphise ukuguga. [6]

4. Imbewu yefilakisi

Imbewu yefilakisi icebile kuma-phytoestrogens nezakhamzimba ezinjenge-linolenic acid, uvithamini A, i-potassium, uvithamini C ne-potassium. Okuqukethwe okuphezulu kwama-estrogens ku-flaxseeds kungasiza ukugcina ibhalansi ye-hormonal nemisebenzi yokuzala kwabesifazane, okuvame ukwehla ngokuguga.

5. Amajikijolo

Ukusetshenziswa kwama-blueberries kuhlobene nokwehla kokuncipha kokuqonda kwabesifazane asebekhulile. Kuyaziwa ukwenza ngcono inkumbulo nemisebenzi yezimoto ngenxa yokuqukethwe okuphezulu kwama-antioxidants afana novithamini C, uvithamini K kanye nemanganizi.

6. Amantongomane aseBrazil

Amantongomane aseBrazil acebile nge-selenium evame ukuthuthukisa ukusebenza kwengqondo kubantu abadala asebekhulile abanokukhubazeka okuncane kwengqondo. I-Magnesium kumantongomane eBrazil nayo iyasiza ukunciphisa izimpawu ezifana nobuthakathaka bemisipha, ukukhathala, ukushisa okushisayo nokuba ndikindiki. [7]

7. I-Sauerkraut

I-Sauerkraut noma iklabishi elibilile livundiswa nge-lactic acid, tyramines, phytoestrogens, amavithamini afana no-A no-C, namaminerali afana ne-potassium, i-iron ne-folate. ISauerkraut ibhekwa njengokudla okuphezulu ukwenza ngcono izinkinga zempilo yengqondo, ukusekela impilo yamathambo nokunciphisa ubungozi bomdlavuza webele.

8. IMackerel

I-Omega-3 iyisakhi somzimba esibalulekile sabesifazane ukuvikela ubungozi bezifo zenhliziyo, ukugcina ukubalwa kwegazi, ukukhulisa amasosha omzimba nokunciphisa izimpawu zengqondo ngenxa yezimpawu ze-premenopausal. IMackerel ingumthombo omuhle we-omega-3 futhi ingabhekwa njengokunye kokudla okuphezulu kwabesifazane abangaphezu kweminyaka engama-40.

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