Sonke siyazi ukuba ukutya okunempilo kunye nesondlo esifanelekileyo kubaluleke kangakanani ukuze uhlale kude nezifo ezininzi ezifana nesifo seswekile kunye noxinzelelo lwegazi oluphezulu. Kodwa ubusazi na ukuba ukutya kwethu kunokudlala indima enkulu ekuthinteleni isifo esibi njengomhlaza we-colorectal? Kweli nqaku, siza kuthetha ngaloo nto. Makhe sibone indlela esinokuguqula ngayo ukutya kwethu kube sisixhobo sokulwa nomhlaza.
Ngaba ukutya ukutya okunamafutha, ingakumbi inyama ebomvu, kuyayichaphazela le nto?
Ewe, kukho inyaniso ethile kweli bali. Ukutya inyama ebomvu rhoqo (njengenyama yenkomo nenyama yehagu) kunye nenyama ecutshungulweyo, njengeesoseji, iibhola zenyama, kunye nebhekoni, kunokunyusa umngcipheko womhlaza wamathumbu amakhulu.
Ngamafutshane, xa sitya ukutya okunamafutha, imizimba yethu ikhupha izinto ezibizwa ngokuba yi-bile acids kwinkqubo yokugaya ukutya ukuze zincede ekugayeni amafutha. Oku kuqhelekile. Kodwa njengoko sitya amafutha amaninzi, ubungakanani be-bile acids buyanda. Xa ezi bile acids zigqithisileyo zifika kumathumbu amakhulu, zinokuguquka zibe zezinye izinto ezinobungozi ezinokunceda iiseli zomhlaza zikhule. Ke ngoko, kubaluleke kakhulu ukulawula ukutya okunamafutha, ingakumbi oko kunamafutha amaninzi ezilwanyana.
Amandla amakhulu ee-antioxidants
Mhlawumbi ukhe weva igama elithi 'antioxidants'. Ezi ziluncedo kakhulu emizimbeni yethu. Ukuze siqonde indlela ezisebenza ngayo, kufuneka siqale siqonde ukuba ziyintoni 'ii-free radicals'.
Yonke iseli emzimbeni wethu isebenzisa ioksijini ukuvelisa amandla. Njengomphumo wale nkqubo, kwakheka amasuntswana angaqinisekanga abizwa ngokuba yi-'free radicals'. Zicinge njengeentshaba ezincinci ezonakalisa iiseli emizimbeni yethu. Njengomhlwa wentsimbi okanye ibhotolo ejika ibe rhabaxa, ezi free radicals zonakalisa iiseli zethu eziphilileyo. Lo monakalo unokukhokelela kwizifo ezininzi, ezinje ngomhlaza, isifo sentliziyo, kunye ne-cataracts.
Ii-antioxidants ngamajoni akhusela iiseli zethu kwezi ntshaba zibizwa ngokuba yi-'free radicals'.
Kodwa eyona nto ibalulekileyo ekufuneka uyikhumbule kukuba uphando lufumanise ukuba ukufumana ezi antioxidants ekutyeni kuyasebenza ngakumbi kunokuzithatha ngendlela yezongezo.
| Uhlobo lwe-antioxidant | Ukutya okuqulethe okuninzi |
|---|---|
| I-Beta-carotene | Imifuno neziqhamo eziluhlaza okomnyama neziorenji, ezifana neminqathe, iitapile ezimnandi, ithanga, kunye nesipinatshi |
| I-Lutein | Imifuno eluhlaza efana nesipinatshi, ikale, ibroccoli |
| Ivithamini C | Iiorenji, iitangerines, iilayimu, iiguava, iipepile zentsimbi, iiguava, kunye neenectarines |
| Ivithamini E | Ii-almond, imbewu yelanga, ispinatshi, i-avokhado |
Ezinye iivithamini kunye neeminerali ezinceda ekulweni nomhlaza
Ifolic acid
I-folic acid ibalulekile ekwenzeni iiseli ezintsha emizimbeni yethu nasekugcineni iiseli ezibomvu zegazi ziphilile. Ezinye izifundo zibonisa ukuba inokunceda ekulweni nomhlaza. Nangona kunjalo, ezinye izifundo zibonise ukuba ukuthatha i-folic acid kwifom yeepilisi kunokunyusa kancinci umngcipheko wezinye iintlobo zomhlaza. Ngoko ke kungcono ukufumana i-folic acid yakho ngokwendalo kwiziqhamo ze-citrus kunye nemifuno eluhlaza okwesibhakabhaka efana nespinatshi, endaweni yeepilisi .
I-Calcium kunye neVithamin D
Sithetha ngezi zinto zimbini njengezinto eziqinisa amathambo, kodwa uphando olutsha lubonisa ukuba ezi zimbini zinokunceda ekukhuseleni umhlaza wamathumbu amakhulu.
- I-calcium: Ingafumaneka kubisi, itshizi, iyogathi, isalmon, iisardine, kunye nemifuno eluhlaza njengekale.
- I-Vitamin D: Ifumaneka kwi-salmon, ii-sardines, ubisi oluqinisiweyo, kunye namaqanda. Eyona mithombo ilungileyo ye-vitamin D kuthi kukukhanya kwelanga. Sinokufumana idosi yethu yemihla ngemihla ye-vitamin D ngokuzibeka elangeni malunga nemizuzu engama-20 phakathi kwentsimbi ye-10 kusasa kunye neye-3 emva kwemini.
Ukubaluleka kokutya okunefayibha
Ifayibha ibisoloko ithathwa njengesixhobo esinamandla sokulwa nomhlaza. Nangona kukho izimvo ezahlukeneyo malunga nokuba ifayibha inxulumene ngqo nokukhusela umhlaza wamathumbu amakhulu, into enye icacile: ukutya ukutya okutyebileyo kwifayibha kuluncedo kakhulu kwimpilo iyonke.
Ukutya okutyebileyo kwi-fiber kulawula inkqubo yokugaya ukutya, kuthintela ukuqhina, kwaye kunceda ukulawula ubunzima bomzimba ngokubonelela ngemvakalelo yokugcwala.
- Eyona mithombo ilungileyo yefayibha: Iinkozo ezipheleleyo (iporridge, ioats), isonka esimdaka, iimbotyi ezifana neembotyi, iilentile, iimbotyi, iziqhamo nemifuno emitsha, kunye neenkozo ezipheleleyo (irayisi emdaka).
Kubalulekile: Xa uqala ukongeza ifayibha ekutyeni kwakho, kwenze kancinci kancinci . Ukutya kakhulu ngaxeshanye kunokubangela ukudumba kunye negesi. Kwakhona, ungalibali ukusela amanzi amaninzi .
Iikhemikhali ze-phytochemicals ezifihliweyo kwizityalo
Eli lisenokuba ligama elitsha kuwe. 'Iikhemikhali zePhytochemicals' azizo ezondlo, kodwa zikhuthaza impilo ezifumaneka ekutyeni kwezityalo. Zinika izityalo umbala wazo, ivumba, kunye nencasa, kwaye zikwanceda ekuthinteleni ukukhula kweeseli zomhlaza emizimbeni yethu. Zifumaneka kwiintlobo ngeentlobo zokutya kwezityalo, kubandakanya iitumato, iiorenji, amaqunube, iipepile, iminqathe, ibroccoli, ikhaphetshu kunye neesoya.
Zeziphi iindlela ezilula zokutya esifanele sizilandele ukuze siphile ubomi obusempilweni?
Ukuze unciphise umngcipheko wakho wokuba nomhlaza kwaye uhlale usempilweni, ungalandela le miyalelo ilula.
| Umkhwa | Kwenziwe ntoni? |
|---|---|
| Ukutya okusekwe kwizityalo | Zalisa uninzi lwesitya sakho ngeziqhamo, imifuno, iimbotyi kunye neenkozo ezipheleleyo. |
| Iinkozo ezine-bran | Endaweni yesonka esimhlophe nerayisi emhlophe, khetha isonka esimdaka esineebran ezininzi, iinkozo ezipheleleyo, ii-oats, kunye nerayisi emdaka. |
| Inyama ebomvu neyomileyo | Nciphisa ukutya kwakho oku kangangoko unako. Ukuba utya inyama, khetha inyama efana nenkukhu okanye intlanzi. |
| Umsebenzi womzimba | Zilolonge ubuncinane imizuzu engama-30 phantse yonke imihla yeveki. Gcina ubunzima bomzimba busempilweni. |
| Utywala | Ukuba unesiko lokusela utywala, lunciphise kangangoko unako. |
Umyalezo Wokuya Ekhaya
- Yongeza iziqhamo nemifuno enemibala emininzi ekutyeni kwakho. Okukhona isitya sakho sinombala ongaphezulu, kokukhona uza kufumana izondlo ezingakumbi.
- Nciphisa ukutya inyama ebomvu kunye nenyama elungisiweyo efana neesoseji kunye nebhekoni kangangoko unako.
- Zama ukufumana izondlo zakho ekutyeni kwendalo endaweni yokuthembela kwizongezo zeevithamini kunye neeminerali.
- Ukugcina ubunzima obusempilweni kunye nokuzilolonga imihla ngemihla kubaluleke kakhulu ekukhuseleni izifo ezininzi, kuquka nomhlaza.
- Ukuba kukho umntu kusapho lwakho okhe waba nomhlaza wamathumbu amakhulu, okanye ukuba unamathandabuzo okanye imibuzo malunga noku, ungaze ungathandabuzi ukuthetha nogqirha wakho.
💬 Comments (0)
Akukho zimvo zithunyelweyo okwangoku. Faka uluvo lwakho apha okokuqala.
Faka uluvo lwakho