Ngaba ngamanye amaxesha uziva udiniwe, unamajoyinti abuhlungu, okanye uziva uqaqambile umzimba wonke? Usenokucinga ukuba kukudinwa nje. Kodwa unobangela usenokuba kukudumba okungachazwanga emzimbeni wakho. Oku kunxulumene kakhulu noko sikutyayo nesikuselayo. Ngoko ke namhlanje, masithethe ngokuba kukudumba okunjani, kukutya okukwandisayo, kunye nendlela esinokuhlala sisempilweni ngayo kwaye sikuphephe.
Kalula nje, yintoni 'ukudumba'?
Khawucinge ukuba intsholongwane, oko kukuthi, intsholongwane, ingena emzimbeni wakho. Emva koko inkqubo yomzimba wakho yokuzikhusela iqala ukusebenza njengomkhosi. Lo mkhosi uya kulwa naloo ntsholongwane. Ngenxa yalo mlo, loo ndawo iba bomvu, idumbe, ize ivakale ishushu. Oku sikubiza ngokuba ' kukudumba '. Le yinkqubo elungileyo ephilisa umzimba.
Kodwa, nantsi ingxaki. Ngamanye amaxesha, nokuba akukho ntsholongwane zangaphandle, inkqubo yethu yokuzikhusela yomzimba iqala ukulwa ngaphandle kwesizathu. Ngokungathi ilwa neeseli zayo. Oku kuyingozi. Oku kwenzeka kwezinye izifo ezifana ne -Ankylosing Spondylitis . Olu hlobo lokudumba okungapheliyo lunyusa umngcipheko wokufumana izifo ezininzi ezifana neentlungu zamalungu, isifo sentliziyo, kunye nesifo seswekile.
Iindaba ezimnandi zezokuba sinamandla amakhulu okulawula oku kurhawuzelelwa okungeyomfuneko ngokutshintsha indlela esitya ngayo.
Ngoko ke, makhe sibone ukuba zeziphi izinto eziphambili ezibangela ukudumba.
Ezinye zezinto esizityayo kubomi bethu bemihla ngemihla zifana neentlantsi ezincinci ezibangela ukudumba emizimbeni yethu. Jonga olu luhlu uze ubone ukuba uqhelene nazo na.
| Udidi lokutya | Kutheni le nto ezi zinto ziyingozi emzimbeni? (Zibangela njani ukudumba?) | Imizekelo eqhelekileyo |
|---|---|---|
| Ukutya Okucutshungulweyo | Amafutha eTrans kweli tyeAmafutha e-trans (iioyile zokwenziwa) abangela ukudumba. Anyusa i-cholesterol embi (LDL) kwaye anciphise i-cholesterol elungileyo (HDL). Khangela "iioyile ezingaxutywanga ne-hydrogenated" kwileyibhile. | Iibhisikithi ezipakishiweyo, iikeyiki, izidlo zokutya, ezinye iintlobo zemargarine. |
| Iswekile kunye nezinongo ezenziweyo | Iswekile eninzi kakhulu ibangela ukuba umzimba ukhuphe iiproteni ezibangela ukuvuvukala ezibizwa ngokuba zii-cytokines . Lumka kwiilebheli ezithetha izinto ezifana nesiraphu yombona, i-fructose, i-sucrose, kunye ne-maltose. Izinto eziswiti ezenziweyo ezifana ne-aspartame nazo zinokubangela ukuvuvukala kwabanye abantu. | Iziselo ezineswekile, iilekese, itofi, itshokolethi, iicereal ezineswekile. |
| Inyama ecutshungulweyo nebomvu | Olu hlobo lwenyama lunamafutha amaninzi agcweleyo, nto leyo enxulumene ngokuthe ngqo nokuvuvukala emzimbeni. | Iisoseji, iBacon, iHam, iSalami, iiMeatballs, inyama yenkomo, inyama yehagu. |
| Iioyile ezityebileyo kwi-Omega-6 | Nangona umzimba udinga i-Omega-6, kufuneka ilinganiswe ne -Omega-3 . Xa sisitya i-Omega-6 eninzi kakhulu, ibangela impendulo eyonyusa ukudumba. | Imayonnaise yenziwa ngeoyile yelanga, ioyile yecanola, ioyile yesoya, kunye neoyile yamandongomane. |
| Iicarbohydrate ezicociweyo | Ezi zinto zisuswe iifayibha kunye nezondlo ezininzi. Oku kuthetha ukuba zigaywa ngokukhawuleza, nto leyo ebangela ukunyuka ngokukhawuleza kwamanqanaba eswekile egazini. Oku kunyuka kweswekile kukwabangela ukudumba emzimbeni. | Isonka (isonka esimhlophe), irayisi emhlophe, iicrackers, ipasta, iinoodles (ezenziwe ngomgubo omhlophe), iiFrench fries. |
Masithathe umzekelo kubomi bemihla ngemihla?
Cinga ngoKamal. UKamal utya i-cereal eneswekile kusasa. Kwisidlo sasemini, utya irayisi eqhotsiweyo yenkukhu kunye ne-sausage curry evela evenkileni. Ngokuhlwa, utya iibhisikithi ze-cream cracker kunye neti ephakelwa eofisini. Kwisidlo sangokuhlwa, utya isonka.
Ngoku khangela... esi sidlo sinazo zonke izinto esithethe ngazo apha ngasentla, akunjalo?
- Iswekile kunye neecarbohydrate ezicociweyo: Ingqolowa, irayisi eqhotsiweyo (irayisi emhlophe), iicrackers, isonka.
- Inyama elungisiweyo: iisoseji.
- Ioyile etyebileyo ye-Omega-6: Ioyile esetyenziselwa ukwenza irayisi eqhotsiweyo.
Akuqhelekanga ukuba uKamal abe neempawu ezifana neentlungu zamalungu, ukudinwa, kunye nokudumba komzimba xa eqhubeka nolu hlobo lokutya.
Kulungile ke, ndingenza ntoni?
Emva kokufunda eli nqaku, ungaziva usoyika. "Owu, yonke into endiyityayo ayilunganga." Kodwa ungakhathazeki. Singafumana iziphumo ezinkulu ngotshintsho oluncinci.
1. Ziqhelise ukufunda iilebheli: Xa uthenga into evenkileni, funda uluhlu lwezithako. Ukuba kukho amagama anje ngokuthi "iioyile ezifakwe ihydrogenated kancinci", "isiraphu yombona ene-fructose eninzi", "i-sucrose", nciphisa ezo zinto kangangoko unako.
2. Sebenzisa iindlela ezilula zokutshintsha:
- Endaweni yesonka esimhlophe, khetha isonka se-wholemeal, isonka somgubo we-atta, okanye isonka sengqolowa epheleleyo .
- Yitya irayisi ebomvu (irayisi emdaka) endaweni yerayisi emhlophe.
- Endaweni yeziselo ezineswekile, sela into efana namanzi, ivatala, iorenji, ibelimal, okanye i-ranawara .
- Endaweni yenyama ecutshungulweyo, yongeza intlanzi entsha, inkukhu (esuswe ulusu), amaqanda, kunye neembotyi ezifana neelentile, iitshizi, kunye neembotyi eziluhlaza ekutyeni kwakho.
- Sebenzisa ioyile esempilweni, njengeoyile yomnquma eyongeziweyo okanye ioyile yekhokhonathi, etyebileyo kwi-omega-3s, ngokulinganisela xa upheka.
3. Yitya izinto ezintsha: Faka imifuno emitsha, iziqhamo, kunye nemifuno emininzi kangangoko kunokwenzeka ekutyeni kwakho. Ii-antioxidants ezikwezi zinto zinceda ekunciphiseni ukudumba emzimbeni.
4. Funa ingcebiso kagqirha: Ukuba unentlungu engapheliyo yamalungu, iintlungu zomzimba, okanye ezinye iimpawu, qiniseka ukuba ubona ugqirha wosapho lwakho ukuze akunike ingcebiso. Kusenokwenzeka ukuba oku kuqaqanjelwa kubangelwa yenye imeko yezonyango. Kungoko ke, kubaluleke kakhulu ukufumana uvavanyo nonyango olufanelekileyo.
Umyalezo Wokuya Ekhaya
- Nangona ukudumba emzimbeni ngamanye amaxesha kuyinto elungileyo, ukudumba okungapheliyo kunokuba yingcambu yezifo ezininzi.
- Ukutya esikutyayo okucutshungulwayo, iswekile, inyama ebomvu, iioyile ezithile, kunye neecarbohydrate ezicociweyo zezona ntshaba ziphambili ezibangela ukudumba.
- Xa uthenga into evenkileni, funda ilebheli uze uzame ukungatyi ukutya okunezithako ezingalunganga.
- Ungayilawula inflammation ngokongeza imifuno emitsha, iziqhamo, iinkozo ezipheleleyo, kunye neeproteni ezisempilweni ekutyeni kwakho.
- Ukuba uneempawu ezingapheliyo, ungaqapheli, kodwa qiniseka ukuba ubona ugqirha ukuze akunike icebiso.
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