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Tinhenha letikulu ta masocha ya miri: Swidlaya-switsongwatsongwana
Kumbexana u tshame u ri twa hi vito leri. Ti antioxidants i ntlawa wa swakudya swa nkoka leswi pfunetaka ku hlayisa masocha ya miri ya hina ya tiya. Swikombiso swa leswi i beta-carotene, vitamin C , na vitamin E. Kutani swi tirha njhani? Anakanya leswaku ku na "swiphemu swo biha" emirini wa hina leswi nga onhaka tisele, hi swi vitana "free radicals." Va fana ni valala lavatsongo endzeni ka mimiri ya hina. Vanghana lava va vuriwaka ti- antioxidant va herisa valala volavo naswona va herisa matimba ya vona yo onha. Va fana na "bodyguards" leyi sirhelelaka ti cells ta hina. Hikwalaho, ma hi pfuna leswaku hi tshama hi hanye kahle naswona hi hatla hi hlakarhela loko hi vabya. Ndlela ya kahle no olova yo nghenisa ti antioxidants leti emirini wa hina iku dya mihandzu na matsavu yotala hilaha swinga kotekaka hakona. Loko u sweka miroho, ringeta ku yi sweka ematini matsongo hilaha u nga kotaka hakona. Leswi swita pfuna ku hlayisa swakudya leswinga eka swakudya. Tinhlengeletano to tala ta rihanyo ti ringanyeta ku dya 5 ku ya eka 9 wa swiphemu swa mihandzu ni matsavu hi siku. Ku endla tano swi ta ku nyika ti- antioxidant to tala.Hi xikombiso, kwalomu ka kotara ya papaya yi nyika hafu ya mpimo wa wena lowu ringanyetiweke wa beta-carotene siku na siku. Naswona swimilana swa rihlaza leswi nga ni matluka swo tanihi xipinichi swi nyika beta-carotene, vhithamini C, folic acid , na magnesium .
| Swakudya swa swakudya | Swakudya leswi talaka ku kumeka (ku katsa ni leswi tolovelekeke eSri Lanka) . |
|---|---|
| Beta-carotene na ti carotenoid tin’wana | Tikharoti, swikowa, makuwa, timanga, mapapa, matamatisi, rihlaza (xipinichi, kale, gotu kola), broccoli ni makwembe. |
| Vhitamini ya C | Guava, nectarine, orenji, lime, kiwi, papaya, strawberry, matamatisi, broccoli, phepha ra bell (chili ya nhlampfi), kholiflawa. |
| Vhitamini ya E | Ti almonds, mbewu ya sunflower, ti peanuts (peanut butter), ti hazelnuts, tihlampfi letingana mafurha kufana na salmon, mafurha ya cod-liver. |
Vanghana van’wana lava pfunaka eka masocha ya miri
Ku engetela eka ti antioxidants, kuna swakudya swin’wana swo hlayanyana swa nkoka leswi pfunaka masocha ya miri ya hina.A hi dyondzeni nyana hi ti bioflavonoids.
Leswi switlhela swiva swilo swa ntumbuluko leswi kumekaka eka swimilani xikan’we na vitamin C. Leswi switlhela switirha tani hi ti antioxidants naswona swipfuneta ku tlakusa ntirho wa masocha ya miri.- Xana u yi kuma kwihi?: Yi kumeka hi xitalo eka pith na pith yo basa ya mihandzu ya citrus kufana na ti oranges na ti limes. Yitlhela yikumeka eka tihlampfi, ti cherries na madiriva. Quercetin, leyi kumekaka eka broccoli, anyanisi yo tshwuka na yo basa, yitlhela yiva na nhlayo yale henhla swinene ya bioflavonoid.
Glutathione i swakudya swa nkoka.
Glutathione i swakudya swin’wana swa nkoka leswi nyikaka masocha ya miri ya hina matimba lawa ya ma lavaka ku lwisana na mavabyi.- Laha unga yi kumaka kona: Unga kuma swakudya leswi kusuka eka miroho yofana na broccoli, Brussels sprouts, khavichi, cauliflower, na xipinichi.
Phytochemicals: Matimba ya swimilani
Leswi i swihlanganisi swa tikhemikhali leswi kumekaka eka swimilani hinkwaswo. Hi ku olova, loko u dya mavele yo hambana-hambana, mihandzu ni matsavu, hi ntumbuluko u ta kuma swilo leswi swi pfunaka rihanyo.- Xana ti huma kwihi?: Ti tele hi swakudya swo tanihi maapula, ti-apricot, broccoli, khavichi, tikharoti, kholiflawa, garlic, ti- legumes (ti- lentils, ti- chickpeas), anyanisi, ti- red bell peppers, tisoya, ti- sweet potato ni matamatisi.
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Check Availability →U nga rivali nkoka wa tiphrotheyini!
Hambi leswi hi talaka ku vulavula hi ti vitamin, i swa nkoka ku tsundzuka leswaku ti protein i ta nkoka eka ku aka na ku lunghisa ti tissue emirini wa hina, xikan’we na ku lwisana na mavabyi ya switsongwatsongwana na tibakteriya.Loko u vabya, miri wa wena wu fana ni ndhawu ya nyimpi. Yi lava ti protein, "building blocks" leyi lavekaka ku aka masocha (immune cells) lawa ya lavekaka eka nyimpi yoleyo na ku lunghisa ku onhaka.Kutani, engetela xihlovo lexinene xa tiphrotheyini eka swakudya swa wena. Kambe tiyiseka leswaku u hlawula swihlovo swa tiphrotheyini leti nga riki na mafurha . Hi xikombiso, ti- lentils, ti- chickpeas, tinyawa ta rihlaza, soya, nyama ya homu leyi nga riki na mafurha ni huku kumbe turkey leyi nga riki na nhlonge i swilo leswinene leswi u nga swi hlawulaka.
Ti recipe ta xihundla ta vakokwana va hina ta masiku yo vabya
Xana a wu swi tiva leswaku swin’wana swa swakudya ni swakunwa leswi vakokwana va hina va hi nyikaka swona loko hi vabya entiyisweni swi ni xisekelo xa sayense?- Supu ya huku: Minkambisiso yimbirhi yi kumile leswaku supu ya huku i ndlela ya kahle yo pfuneta ku lwisana na mukhuhlwana. Yin’wana hileswaku yi pfuneta ku hunguta ku pfaleka ka tintiho naswona yi hunguta nchuluko, leswi endlaka leswaku swi hi olovela ku yi khohlola. Vulavisisi byi tlhela byi kombisa leswaku yina switirhisiwa swo olova swa anti-inflammatory leswinga pfunaka ku hunguta swikombiso swa xirhami.
- Tiyi yo Hisa: Leyi na yona i murhi wa le kaya lowu dumeke swinene. Ku nwa tiya yo hisa switlhela swi pfuneta ku olovisa mucus naku hlayisa nhlayo leyi lavekaka ya mati ( hydration ) emirini. Tiyi ya rihlaza na ya ntima yitele hi ti antioxidants ta matimba leti vuriwaka ti flavonoids. Swilo swo fana na ginger tea na coriander leswi hi swi nwaka etikweni ra hina na swona swa pfuna swinene emirini.
Rungula ro Yisa Ekaya
- Xivuriso lexi nge "fast for a cold, eat for a fever " i ntsheketo. Loko u vabya, miri wa wena wu lava matimba ni swakudya leswaku wu lwisana ni mavabyi.
- Dyana mihandzu na matsavu yohambana hambana ya mihlovo siku na siku, leyi fuweke hi ti antioxidants, ku tiyisisa masocha ya miri ya wena.
- Ti protein i ta nkoka eka ku lunghisa ti tissue ta miri na ku lwisana na mavabyi.Hlawula swihlovo swa tiphrotheyini leswi nga riki na mafurha yo tala.
- I swa nkoka ku tshama u ri na mati loko u vabya. Nwa mati yo tala, yo tanihi mati, supu yo kufumela ni tiya yo hisa.
- Loko u kanakana hi xiyimo xa wena xa vutshunguri kumbe swakudya , minkarhi hinkwayo lava xitsundzuxo eka dokodela wa wena.
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