Uyazi ukuba izinto esizityayo nesiziselayo zichaphazela kangakanani impilo yethu. Enyanisweni, kukho izifo ezinzulu ezinokuthintelwa kakhulu ukuba sigcina imikhwa yethu yokutya ngokufanelekileyo. Namhlanje siza kuthetha ngesifo esinzulu esinjalo, esibizwa ngokuba ngumhlaza wamathumbu amakhulu kunye ne-rectum, okanye ngokwezonyango `(Umhlaza weColorectal)`. Masithethe ngoxolo ngezinto ekufuneka sizongeze ekutyeni kwethu kunye nezinto ekufuneka sizisuse ukuthintela oku.
Yintoni ubudlelwane phakathi komhlaza wamafutha kunye nomhlaza wamathumbu amakhulu?
Kuye kwafunyaniswa ukuba amafutha akukutya esikutyayo, ingakumbi amafutha agcweleyo avela kwinyama ebomvu kunye nenyama esetyenzisiweyo, anokuba negalelo ekukhuleni komhlaza wamathumbu amakhulu.
Cinga ngale nto, xa sitya isidlo esinamafutha amaninzi, inkqubo yethu yokugaya ukutya ikhupha into enceda ekuqhekezeni amafutha. Ezi zibizwa ngokuba zii-bile acids. Xa ezi zingena emathunjini ethu, ingakumbi emathunjini amakhulu, zinokuguquka zibe zii-bile acids zesibini. Ezi asidi zesibini ze-bile zinokubangela ukukhula kwethumba kwiiseli ezijikeleze udonga lwamathumbu. Oku kuthetha ukuba okukhona sisitya amafutha amaninzi, ingakumbi amafutha ezilwanyana, kokukhona lo mngcipheko uphezulu.
Abahlobo bethu ababizwa ngokuba yi-antioxidants
Ngoku siza kuthetha ngenye iqhawe elilwa nomhlaza. Loo nto yi-antioxidants. Ngamafutshane, ii-antioxidants zifana neendlela zokuzikhusela zomzimba wethu. Zisikhusela kwizinto eziyingozi ezibizwa ngokuba yi-"free radicals" ezonakalisa iiseli zomzimba wethu.
Zithini "ii-free radicals"? Yonke iseli emzimbeni wethu isebenzisa ioksijini xa siphefumla. Ezi free radicals zenziwa njengemveliso yaloo nkqubo. Zonakalisa iiseli zethu ngendlela efana nentsimbi erhabaxa okanye ibhotolo erhabaxa. Le nkqubo ibizwa ngokuba yi-"Oxidation". Inegalelo kwisifo sentliziyo, i-cataracts, ukwaluphala, kunye nosulelo.
Iiseli zomzimba wethu zinamandla endalo okulungisa lo monakalo. Kodwa xa sitya ukutya okutyebileyo kwii-antioxidants, olu khuselo luyaqina.
Okubaluleke kakhulu, uphando lubonise ukuba ukufumana ii-antioxidants ekutyeni kuyasebenza ngakumbi kunokuthatha njengezongezo.
Ziziphi ukutya okutyebileyo kwi-antioxidants?
- Izinto ezifana ne-carotene, i-beta-carotene, kunye ne-lutein.
- IVithamin C kunye neVithamin E.
- Ezi zifumaneka rhoqo kwiziqhamo ezitsha, imifuno, kunye nezinye iintlobo zeti. Oku kuthetha ukuba licebo elihle ukongeza imifuno neziqhamo ezinemibala ekutyeni kwakho.
Ezinye iivithamini kunye neeminerali ezibalulekileyo
Masifunde nge-folic acid.
Ezinye izifundo zibonisa ukuba i-folic acid inokunceda ukulwa nomhlaza. Nangona kunjalo, ezinye izifundo zibonisa ukuba inokunyusa umngcipheko weentlobo ezithile zomhlaza. Ke ngoko, kufuneka uphando oluthe kratya ngale nto. Nangona kunjalo, i-folic acid ibalulekile ekwenzeni iiseli ezintsha emizimbeni yethu nasekugcineni iiseli ezibomvu zegazi ziphilile.
Eyona mithombo ilungileyo ziziqhamo ze-citrus ezifana nee-orenji kunye nee-tangerines, kunye nemifuno eluhlaza okwesibhakabhaka efana nespinatshi.
Kodwa khumbula, ukuthatha izongezo ze-folic acid akukabonakali ukuba kuyayinciphisa ingozi yomhlaza. Ezinye izifundo zibonisa ukuba inokunyusa umngcipheko kancinci. Ngoko ke, ngaphandle kokuba ugqirha wakho ecebisa ngenye indlela , kububulumko ukufumana i-folic acid yakho ekutyeni endaweni yokuthatha izongezo.
I-Calcium kunye neVithamin D
Sonke siyazi ukuba ezi zimbini ziyaqinisa amathambo ethu, kodwa izifundo ezintsha zibonisa ukuba zinokunceda ekulweni nomhlaza wamathumbu amakhulu.
| Izakhamzimba | Ukutya okuqulethe okuninzi |
|---|---|
| I-calcium | Imifuno eluhlaza okwesibhakabhaka efana nobisi, itshizi, iyogathi, isalmon, iisardine, ikale, kunye nemifuno yemustard. |
| IVithamin D | I-Salmon, ii-sardine, ubisi lwenkomo oluqiniswe nge-vitamin D, amaqanda, isibindi senkukhu, kwaye umthombo ongcono lilanga (malunga nemizuzu engama-20 ngaphambi kwe-10 kusasa nasemva kwe-3 emva kwemini). |
Ifayibha kunye namathumbu akho
I-fibre, okanye njengoko siyibiza njalo, ibisoloko ithathwa njengesixhobo esinamandla sokulwa nomhlaza. Nangona kukho iziphumo zophando ezixutyiweyo malunga nokuba iyayithintela na umhlaza wamathumbu amakhulu okanye akunjalo, kukho ubungqina obuhle bokuba ukutya ukutya okutyebileyo kwi-fibre kuphucula impilo iyonke.Ifayibha ithintela ukuqhinwa kwaye inceda ukugcina amathumbu esebenza kakuhle.
Imithombo engcono kakhulu yefayibha:
- Iinkozo ezipheleleyo kunye nezonka ezenziwe ngazo (iinkozo ezipheleleyo, ii-oats, irayisi yeenkozo ezipheleleyo).
- Iiprunes, amaqunube.
- Iimbotyi ezifana neembotyi, iimbotyi kunye neelentile.
- Iziqhamo nemifuno emitsha.
Ukuba unengxaki yokufumana ifayibha eyaneleyo ekutyeni kwakho, ungathatha izongezo zefayibha. Kodwa khumbula, xa ufaka ifayibha ekutyeni kwakho, yongeza kancinci kancinci. Ukutya kakhulu ngaxeshanye kunokubangela ukudumba kunye nentlungu. Kwakhona, sela amanzi amaninzi.
Amandla Afihliweyo Ezityalo - Iikhemikhali Zendalo
Ezi zizinto ezintsha ezifunyenweyo. "Ii-Phytochemicals" ziikhompawundi ezingezizo izondlo ezifumaneka ekutyeni kwezityalo ezinokunceda ekulweni nomhlaza. Umzekelo, "Ii-Flavonoids" kunye ne "Polyphenols". Ezi zifumaneka kwiintlobo ngeentlobo zokutya kwezityalo, kuquka iitumato, iiorenji, amaqunube, iipepile, iminqathe, ibroccoli, ikhaphetshu, kunye neesoya. Yiyo loo nto kubalulekile ukuzalisa ipleyiti yakho ngeziqhamo nemifuno enemibala.
Umyalezo Wokuya Ekhaya
- Sebenzisa uninzi lwendlela otya ngayo ukutya kwakho ngokusekelwe kwizityalo, oko kukuthi imifuno, iziqhamo, iinkozo kunye namandongomane.
- Xa usitya izinto ezifana nesonka nerayisi, khetha ukutya okuziinkozo ezipheleleyo endaweni yesonka esimhlophe nerayisi emhlophe.
- Ngokufanelekileyo nciphisa ukutya kwakho inyama ebomvu (njengenyama yenkomo, inyama yehagu) kunye nenyama ecutshungulweyo efana nesoseji kunye nebhekoni.
- Yiba nomdla womzimba. Gcina ubunzima obusempilweni obufanela umzimba wakho.
- Nciphisa ukusetyenziswa kotywala.
- Zama ukufumana iivithamini kunye neeminerali zakho ekutyeni kwendalo endaweni yokuthatha izongezo. Ukuba uqala naziphi na izongezo, qiniseka ukuba ubuza ugqirha wakho.
💬 Comments (0)
Akukho zimvo zithunyelweyo okwangoku. Faka uluvo lwakho apha okokuqala.
Faka uluvo lwakho