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Superheroes z’abaserikale b’omubiri: Ebiziyiza obuwuka obuleeta obulwadde
Oboolyawo erinnya lino wali owuliddeko. Antioxidants kibiina kya biriisa ebikulu ebiyamba okukuuma abaserikale baffe abaserikale nga banywevu. Eby’okulabirako ku bino ye beta-carotene, vitamin C , ne vitamin E. Kale bikola bitya? Teebereza nti waliwo "obutundutundu obubi" mu mubiri gwaffe obuyinza okwonoona obutoffaali, tubuyita "free radicals." Balinga abalabe abatonotono munda mu mibiri gyaffe. Mikwano gino egiyitibwa antioxidants gifuula abalabe abo obutabaamu maanyi ne gimalawo amaanyi gaabwe ag’okuzikiriza. Balinga "bodyguards" ezikuuma obutoffaali bwaffe. N’olwekyo, zituyamba okusigala nga tuli balamu bulungi n’okuwona amangu singa tufuna obulwadde. Engeri esinga obulungi era ennyangu ey’okuyingiza ebirungo bino ebiziyiza obuwuka obuleeta obulwadde mu mibiri gyaffe kwe kulya ebibala n’enva endiirwa bingi nga bwe kisoboka. Bw’oba ofumba enva endiirwa, fuba okuzifumba mu mazzi matono nga bwe kisoboka. Kino kijja kuyamba okukuuma ebiriisa ebiri mu mmere. Ebibiina by’ebyobulamu ebisinga biwa amagezi okulya ebibala n’enva endiirwa emirundi 5 ku 9 olunaku. Bw’okola bw’otyo kijja kukuwa ebirungo ebiziyiza obuwuka obuleeta obulwadde buno.Okugeza, nga kimu kyakuna eky’amapaapaali kiwa ekitundu ky’ekirungo kya beta-carotene ky’ogamba buli lunaku. Era ebimera ebibisi ebirimu ebikoola nga sipinaki biwa beta-carotene, vitamin C, folic acid , ne magnesium .
| Ebiriisa ebiriisa | Emmere etera okusangibwa (nga mw’otwalidde n’eyo etera okusangibwa mu Sri Lanka) . |
|---|---|
| Beta-carotene n’ebirungo ebirala ebiyitibwa carotenoids | Kaloti, amatooke, amajaani, emiyembe, amapaapaali, ennyaanya, ebibala ebibisi (sipinaki, kale, gotu kola), broccoli, ne wootameroni. |
| Vitamiini C | Guava, nectarine, emicungwa, lime, kiwi, amapaapaali, situloberi, ennyaanya, broccoli, bell pepper (fish chili), kalittunsi. |
| Vitamiini E | Amanda, ensigo za sunflower, entangawuuzi (butter w’entangawuuzi), hazelnuts, ebyennyanja ebirimu amafuta nga salmon, cod-liver oil. |
Emikwano emirala egiyamba ku busimu obuziyiza endwadde
Ng’oggyeeko ebirungo ebiziyiza obuwuka obuleeta obulwadde, waliwo ebiriisa ebirala ebikulu ebiyamba abaserikale b’omubiri gwaffe.Ka tuyige katono ku bioflavonoids.
Bino nabyo bintu bya butonde ebisangibwa mu bimera wamu ne vitamiini C. Bino era bikola nga antioxidants era biyamba okutumbula enkola y’abaserikale b’omubiri.- Ogiggya wa?: Kisangibwa mu bungi mu pith ne pith enjeru ez’ebibala bya citrus nga emicungwa ne limes. Era esangibwa mu byennyanja, cherry, n’emizabbibu. Quercetin esangibwa mu broccoli, obutungulu obumyufu n’enjeru nayo erimu ekirungo kya bioflavonoid ekinene ennyo.
Glutathione kiriisa kikulu nnyo.
Glutathione kiriisa kirala ekikulu ekiwa abaserikale baffe abaserikale amaanyi ge geetaaga okulwanyisa yinfekisoni.- Wa w’oyinza okugifuna: Ekiriisa kino osobola okukifuna mu nva endiirwa nga broccoli, Brussels sprouts, kkabichi, kalittunsi, ne sipinaki.
Phytochemicals: Amaanyi g’ebimera
Bino birungo bya kemiko ebisangibwa mu bimera byonna. Mu ngeri ennyangu, bw’olya emmere ey’empeke, ebibala n’enva endiirwa ez’enjawulo, mu butonde ojja kufuna ebintu bino ebiyamba obulamu.- Ziva wa?: Zibeera nnyingi mu mmere ng’obulo, enseenene, broccoli, kkabichi, kaloti, kalittunsi, entungo, ebinyeebwa (entungo, entangawuuzi), obutungulu, entungo emmyufu, amajaani, amatooke, n’ennyaanya.
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Check Availability →Tewerabira obukulu bwa puloteyina!
Wadde tutera okwogera ku vitamiini, kikulu okujjukira nti puloteyina yeetaagibwa nnyo mu kuzimba n’okuddaabiriza ebitundu by’omubiri mu mibiri gyaffe, wamu n’okulwanyisa yinfekisoni z’akawuka ne bakitiriya.Bw’oba mulwadde, omubiri gwo guba ng’olutalo. Kyetaaga protein, "building blocks" ezeetaagisa okuzimba abajaasi (immune cells) ezeetaagisa mu lutalo olwo n'okuddaabiriza ebyonoonese.Kale, ssaako ensibuko ennungi eya puloteyina mu mmere yo. Naye kakasa nti olondawo ensibuko za puloteyina ezitaliimu masavu . Okugeza, entangawuuzi, entangawuuzi, ebinyeebwa ebibisi, soya, ennyama y’ente etaliimu lususu, n’enkoko oba enkoko etaliimu lususu birungi.
Enkola za ba jjajjaffe ez'ekyama ku nnaku z'obulwadde
Obadde okimanyi nti ebimu ku by’okulya n’ebyokunywa bajjajjaffe bye baatuwa nga tuli balwadde mu butuufu birina omusingi gwa ssaayansi?- Ssupu w’enkoko: Okunoonyereza kubiri kuzudde nti ssupu w’enkoko ngeri nnungi okuyamba okulwanyisa omusujja. Ekimu kiri nti kiyamba okukendeeza ku kuzimba ennyindo n’okugonza omusulo, ne kitukwanguyira okugusesema. Okunoonyereza era kulaga nti erina eddagala eriziyiza okuzimba eritali lya maanyi eriyinza okuyamba okumalawo obubonero bw’ennyonta.
- Caayi ayokya: Lino era ddagala lya waka lyettanirwa nnyo. Okunywa caayi ayokya nakyo kiyamba okugonza omusulo n’okukuuma amazzi ageetaagisa ( hydration ) mu mubiri. Caayi omuddugavu n’omuddugavu ajjudde ebirungo eby’amaanyi ebiziyiza obuwuka obuleeta obulwadde obuyitibwa flavonoids. Ebintu nga ginger tea ne coriander bye tunywa mu ggwanga lyaffe nabyo bya mugaso nnyo eri omubiri.
Obubaka Obutwala Awaka
- Enjogera egamba nti "siiba omusujja, okulya omusujja " lufumo. Bw’oba mulwadde, omubiri gwo gwetaaga amaanyi n’endya okulwanyisa yinfekisoni.
- Lya ebibala n’enva endiirwa eby’enjawulo buli lunaku, ebirimu ebirungo ebiziyiza obuwuka obuleeta endwadde, okunyweza abaserikale b’omubiri.
- Protein yeetaagibwa nnyo mu kuddaabiriza ebitundu by’omubiri n’okulwanyisa yinfekisoni.Londa ensibuko za puloteyina ezirimu amasavu amatono.
- Kikulu okusigala ng’olina amazzi mu mubiri ng’olwadde. Nywa amazzi mangi, gamba ng’amazzi, ssupu abuguma ne caayi ayokya.
- Bw’oba olina okubuusabuusa kwonna ku mbeera yo ey’obujjanjabi oba endya yo , bulijjo funa amagezi okuva eri omusawo wo.
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