Ngaba nawe uneentlungu zomzimba ezingapheliyo? Ngaba amalungu akho aziva evuvukile? Okanye uzive udiniwe kwaye ungenabomi ngaphandle kwesizathu? Ngamanye amaxesha unobangela wezi zinto unokuba 'kukudumba' okungabonakaliyo ngaphakathi emzimbeni wakho. Namhlanje, masithethe ngokuba yintoni le kukudumba, nendlela esinokuyilawula ngayo le meko ngokutshintsha indlela esitya ngayo.
Yintoni le nto yokudumba?
Ngamafutshane, ukudumba yinkqubo yendalo apho umzimba wethu ulwa nokwenzakala, usulelo, okanye into enobungozi. Cinga ngako, xa usika isandla sakho, indawo iba bomvu, idumbe, kwaye ivakale ishushu kancinci, akunjalo? Kukudumba oko. Kuthetha ukuba inkqubo yomzimba wakho yokuzikhusela isebenza ukuphilisa inxeba. Ngoko ke yinto elungileyo leyo.
Kodwa ingxaki iqala xa oku kuvutha kuqhubeka emzimbeni ngaphandle kwesizathu. Sikubiza ngokuba kukuvutha okungapheliyo . Kufana nomlilo omncinci oqhubeka uphuma ngaphakathi emzimbeni. Xa kuhlala ngolu hlobo ixesha elide, kunokuba yingcambu yezifo ezininzi ezifana nesifo sentliziyo, isifo seswekile kunye nesifo samathambo.
Iindaba ezimnandi zezokuba singayilawula kakhulu le ntsholongwane ingapheliyo ngokutya esikutyayo. Yiyo loo nto ukutya okulwa nokuvuvukala kuthetha. Kubandakanya ukwandisa ukutya okudlayo okunciphisa ukuvuvukala ngelixa unciphisa ukutya okubangela ukuvuvukala.
Ziziphi iindlela eziphambili zokutya ezilawula ukudumba?
Kukho iindlela ezininzi zokutya ezaziwayo kwihlabathi liphela ezinceda koku.
- Ukutya kwaseMeditera: Oku kugxile kwimifuno emitsha, iziqhamo, iimbotyi, iinkozo ezipheleleyo, amandongomane, kunye neoyile yomnquma. Iintlanzi ezinamafutha (ezifana nesalmon kunye ne-tuna) kunye neziqholo nazo zibalulekile.
- Ukutya kweDASH: Oku kufana nokutya kweMeditera, kodwa kugxile ekunciphiseni ukutya ityuwa kunye nokutya iimveliso zobisi ezinamafutha aphantsi.
- Ukutya kwengqondo: Oku kudityaniswe nokutya kweMeditera kunye neDASH. Kukholelwa ukuba kuluncedo kakhulu kwimpilo yengqondo. Kunokunceda ukukhusela kwizifo ezifana ne-Alzheimer's.
Kungakhathaliseki ukuba ulandela luphi uhlobo lokutya, into eqhelekileyo kukuba ungatyi ukutya okucutshungulwayo, iiswekile ezongeziweyo, kunye namafutha angenampilo kangangoko kunokwenzeka.
Kokuphi ukutya esifanele sikutye size sikuphephe?
Kulungile, ngoku makhe sibone ukuba zeziphi izinto ekufuneka sizongeze kwipleyiti yethu kwaye zeziphi izinto ekufuneka sizisuse. Oku kuya kuba luncedo olukhulu kuwe.
| Ukutya okunciphisa ukudumba kwaye ngokuqinisekileyo kufanele kufakwe ekutyeni kwakho | Izinto ezonyusa ukudumba kwaye kufuneka zincitshiswe kangangoko kunokwenzeka |
|---|---|
| Imifuno neziqhamo ezintsha: Ingakumbi ezimnyama (izaqathe, i-beetroot, iitumato) kunye nemifuno eluhlaza enamagqabi (isipinatshi, ikale). Ezi zigcwele ii-antioxidants. | Iswekile kunye neziselo ezineswekile: Iikeyiki, iibhisikithi, iitofi, iziselo zeziqhamo ezipakishiweyo, iisoda. Ezi zinto zinyusa ukuveliswa kwee-cytokines ezivuselelayo emzimbeni. |
| Iintlanzi ezinamafutha: Iintlanzi ezifana nesalmon, i-tuna, i-mackerel, kunye ne-sardines zizityebi kwi-omega-3 fatty acids, ezilungele ukunciphisa ukudumba. | Inyama elungisiweyo: izinto ezifana neesoseji, ibhekoni, iibhola zenyama, kunye nenyama ebomvu enamafutha amaninzi (inyama yenkomo, inyama yehagu). |
| Iinkozo ezipheleleyo: Iinkozo ezipheleleyo ezifana nerayisi emdaka, i-oats, i-millet, kunye nerhasi. Ifayibha ekule kutya inciphisa ukudumba. | IiCarbohydrate ezicociweyo: Isonka, i-roti, ii-noodles, njl. ezenziwe ngomgubo wesonka. Khetha iinkozo ezipheleleyo endaweni yoko. |
| Iinati kunye neemveliso ezenziwe ngamanati: Iicashews, iinati, iialmond, iiwalnuts, kunye neemveliso ezenziwe ngesoya, ezifana netofu. | Amafutha eTrans: La mafutha axhaphakileyo kwi-margarine, kwi-short-eats, nakwizinto ezipakishwe kwiipakethe. |
| Iziqholo kunye nemifuno: I-Turmeric (I-Curcumin iluncedo kakhulu), ijinja, igalikhi, ipepile, isinamoni. Ezi zizinto zendalo zokulwa nokudumba. | Iimveliso zobisi ezinamafutha amaninzi:Ibhotolo, itshizi, ubisi olupheleleyo. Khetha ukhetho olunamafutha aphantsi endaweni yoko. |
Ngaba nawe kufuneka ucinge ngeziselo?
Ewe, ngokuqinisekileyo. Oko sikuselayo nako kunempembelelo enkulu.
- Amanzi: Ukusela amanzi amaninzi kubalulekile.
- Iti: Iti eluhlaza kunye neti emhlophe zineempawu zokulwa nokuvuvukala.
- Ikofu: Izifundo zibonisa ukuba ukusela iikomityi ezi-3-5 ngosuku (ngaphandle kweswekile) ngaphandle kokugqithisileyo kunokunceda ekunciphiseni ukudumba.
- Ijusi zeziqhamo nemifuno ezitsha (iGreen Smoothies): Isiselo esenziwe ngaphandle kokongeza iswekile, esenziwe ngemifuno eluhlaza njengespinatshi kunye nesiqhamo osithandayo, siluncedo kakhulu.
Zeziphi izifo ezinceda kule ndlela yokutya?
Uphando lusaqhubeka, kodwa kukholelwa ukuba ukutya okunciphisa ukudumba kunokunceda ekunciphiseni iimpawu zezi meko zilandelayo:
- Izifo ezizikhusela ngokwazo emzimbeni: Umzekelo, iimeko ezifana neRheumatoid Arthritis kunye nePsoriasis.
- Isifo samathumbu esivuthayo (IBD): Iimeko ezifana nesifo sikaCrohn.
- Isifo sentliziyo kunye noxinzelelo lwegazi oluphezulu: Abo balandela olu hlobo lotya banomngcipheko omncinci wokufumana ezi zifo.
- Isifuba kunye nee-Allergies.
- Isifo sika-Alzheimer kunye nezinye iingxaki zengqondo.
Eyona nto ibalulekileyo kukuba oku akuyondlela yokutya yokunciphisa umzimba . Oku kuyinxalenye yendlela yokuphila enempilo. Kodwa ukutya ngale ndlela kukwanceda ekulawuleni ukutyeba okungafunekiyo.
Uqala njani olu hambo?
Kunzima ukutshintsha yonke into ngobusuku obunye, ngoko ke qala kancinci.
1. Yenza utshintsho kancinci: Ziqhelise ukutya isiqhamo okanye amandongomane endaweni yokutya ipakethi yeebhisikithi ozitya yonke imihla.
2. Zalisa ipleyiti yakho ngombala: Okukhona unemifuno neziqhamo ezinemibala emininzi ekutyeni kwakho, kokukhona ufumana ii-antioxidants ezininzi.
3. Nciphisa ukutya okucutshungulweyo: Endaweni yeesosi ezithengwa evenkileni kunye neesuphu ezipakishiweyo, yenza iziqholo zakho uze wenze ezakho.
4. Funa ingcebiso kagqirha: Ukuba uneengxaki zempilo, kubalulekile ukuthetha nogqirha wakho ngaphambi kokuba uqale olu hlobo lokutya. Ngamanye amaxesha ugqirha wakho unokugqiba ukuba uyazifuna na izongezo zeevithamini.
Ukuba une-allergy yokutya, ungalibali nokuziphepha ezo zinto zokutya. Umzekelo, ukutya okune-gluten okufana nengqolowa nerhasi kunokunyusa ukudumba kwabanye abantu.
Umyalezo Wokuya Ekhaya
- Ukudumba okungapheliyo yimeko enokubangela izifo ezininzi, ezifana nesifo sentliziyo, isifo seswekile, kunye nesifo samathambo.
- Oku kurhawuzelelwa kunokulawulwa kakhulu kukutya esikutyayo.
- Yongeza imifuno emitsha, iziqhamo, iimbotyi, iinkozo ezipheleleyo, intlanzi enamafutha, kunye namandongomane ekutyeni kwakho.
- Nciphisa iswekile, ukutya okucutshungulweyo, amafutha e-trans, kunye nenyama ebomvu kangangoko kunokwenzeka.
- Oku kungaphezulu nje ‘kokutya’ kokunciphisa umzimba, kukutyala imali ixesha elide kwindlela yokuphila enempilo.
- Kubaluleke kakhulu ukuthetha nogqirha wakho ngaphambi kokuba wenze naluphi na utshintsho kwindlela otya ngayo, ingakumbi ukuba unezinye iingxaki zempilo.
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