Kuqhelekile ukuziva ulambile xa sinomkhuhlane okanye sinomkhuhlane, akunjalo? Ngamanye amaxesha abantu abadala ekhaya bathi, "Musa ukutya kakhulu ngoku, umzimba wakho uziva ugula." Zingaphi izihlandlo esiziva ngazo amabali afana nokuthi "Musa ukutya xa unesifo somkhuhlane, yitya xa unesifo somkhuhlane." Kodwa ngaba ikho inyaniso kweli bali? Yintoni efunekayo emzimbeni wethu xa sigula? Kulungile, masithethe ngale nto namhlanje, ngendlela elula. Makhe ndithethe into enye kuqala: akufanele uyeke ukutya xa ugula. Elo licebiso elibi.
Cinga ngemizimba yethu njengemoto. Xa sigula, oko kuthetha ukuba kukho idabi elikhulu eliqhubekayo ngaphakathi emzimbeni wethu. Amajoni enkqubo yethu yokuzikhusela (izinto ezifana neeseli ezimhlophe zegazi ) alwa nentsholongwane okanye iintsholongwane ezibangele ukugula. Le dabi ifuna amandla amaninzi. Ngoko ke, njengokuba imoto ifuna ioyile ukuze isebenze, umzimba wethu udinga izondlo, oko kukuthi, ukutya okulungileyo, ukuze ulwe le dabi. Ukuba asityi, amajoni ethu okulwa alahlekelwa ngamandla awadingayo, kwaye ukugula kuya kuba mandundu.
IiSuperheroes Ezikhuselayo: IiAntioxidants
Ukutya esikutyayo kuqulethe izondlo ezikhethekileyo ezinceda inkqubo yethu yokuzikhusela komzimba. Eyona ibalulekileyo kwezi zii -antioxidants . Ngamafutshane, zivelisa "ii-free radicals" ezonakalisa iiseli zomzimba wethu. Ezi zifana nabantu abancinci ababi emizimbeni yethu. Ii-antioxidants zibamba aba bantu babi kwaye zitshabalalise iziphumo zabo eziyingozi. Oku kukhusela iiseli zethu kwaye komeleza inkqubo yethu yokuzikhusela komzimba . Nokuba ugula, oku kunokukunceda uphile ngokukhawuleza.
Kukho iintlobo ezahlukeneyo zezi antioxidants. Makhe sijonge iintlobo eziphambili kunye nokutya okuquletheyo.
| Uhlobo lwe-antioxidant | Ukutya okuqulethe okuninzi |
|---|---|
| I-Beta-carotene kunye nezinye ii-carotenoids | Iikaroti, iibhatata ezimnandi, amathanga, ispinatshi, ipapaya, iimango, iitumato, iivatala, iiorenji, iiapricot, iibhithi, ibroccoli. (Ininzi kwimifuno neziqhamo ezimthubi omnyama, oorenji, kunye noluhlaza okomnyama) |
| Ivithamini C | Iiorenji, iigrapefruit, iilayimu, iipepile zentsimbi, ipapaya, amastrawberry, ikiwi, ibroccoli, ikholifulawa, iitumato. |
| Ivithamini E | Ii-almond, imbewu yelanga, ibhotolo yamandongomane, isalmon, ioyile yesibindi se-cod. |
Khumbula, xa upheka le mifuno neziqhamo , zipheke emanzini amancinci kwaye ixesha elincinci kangangoko kunokwenzeka. Kulapho kuphela apho ezi zondlo zixabisekileyo ziya kugcinwa kwaye zisiwe emizimbeni yethu.
Olunye uhlobo lokutya olunceda ukuzikhusela komzimba
Ukongeza kwii-antioxidants, kukho nezinye izondlo ezikhethekileyo ezinceda ukugcina amasosha omzimba esempilweni.
Ii-Bioflavonoids
Ezi zifana nabahlobo abakhulu bevithamini C. Zikunye nevithamini C, zinceda ukuphucula ngakumbi ukusebenza kwenkqubo yomzimba yokuzikhusela.
- Zifumaneka phi?: Zifumaneka ngobuninzi kwi-pith kunye ne-pith emhlophe yeziqhamo ezifana neeorenji kunye neetangerines, kunye nezinto ezifana ne-chili peppers, iilayimu, iitsheri, kunye neediliya. I-anyanisi (ingakumbi i-anyanisi ebomvu) ikwanayo ne-bioflavonoid enamandla ebizwa ngokuba yi-`(Quercetin)`.
I-Glutathione
Esi sesinye isondlo esinamandla esinceda inkqubo yomzimba yokulwa nosulelo.
- Zifumaneka phi?: Imifuno efana nebroccoli, ikhaphetshu, ikholifulawa, iiBrussels sprouts, kunye nespinatshi ziqulathe zona.
Iikhemikhali zefizikto
Ezi ziikhemikhali ezikhethekileyo ezifumaneka kwizityalo. Ezi ziluncedo kakhulu kwimpilo yemizimba yethu.
- Zifumaneka phi?: Zifumaneka phantse kuzo zonke izityalo. Ngoko ke ukuba utya iintlobo ngeentlobo zemifuno, iziqhamo, kunye neenkozo , uya kufumana esi sondlo ngokwemvelo. Zininzi kakhulu kwizinto ezifana nama-apile, itswele, ipepile ebomvu, iisoya kunye neetumato.
Iiproteni ezilungisa umzimba
Xa sigula, iiseli zomzimba wethu ziyabola. Iiproteni zibalulekile ekulungiseni nasekuvuseleleni ezi seli zonakeleyo. Iiproteni zibalulekile ekulweni nosulelo lweentsholongwane kunye neebhaktheriya.
Ngoko ke xa ugula, zama ukongeza oku kutya kutyebileyo kwiproteni ekutyeni kwakho:
- Inkukhu okanye iturkey engenalusu
- Intlanzi
- Amaqanda
- Ubisi kunye neyogathi
- Iimbotyi ezifana neelentile, iitshizi kunye neembotyi eziluhlaza
- Isoya
Iimfihlo zoomakhulu bethu: isuphu yenkukhu kunye neti eshushu
Uyakhumbula imvakalelo yokuthuthuzela yesitya esishushu sesuphu yenkukhu esasisenziwa ngoomama noomakhulu bethu xa sasinomkhuhlane ? Asilobali nje kuphela. Uphando luye lwabonisa nokuba isuphu yenkukhu inokunciphisa iimpawu zomkhuhlane.
- Inciphisa ukuxinana kweempumlo: Umphunga ofudumeleyo unciphisa ukuxinana ngaphakathi kwempumlo.
- Inciphisa i-mucus: Oku kusenza sikwazi ukususa i-mucus ngokulula.
- Inciphisa ukudumba (Anti-inflammatory): Inganciphisa ukudumba okuncinci emzimbeni kwaye izise impilo emzimbeni.
Kukwalungile nokusela iti eshushu. Kukho ixabiso elikhulu kubantu bethu xa besela izinto ezifana ne-coriander, ijinja, kunye neti eqhelekileyo. Ezi zinto zinika umzimba ulwelo olufunekayo kwaye zinciphise i-mucus. Iti eluhlaza nemnyama ngokukodwa ziqulathe ii-antioxidants ezinamandla ezibizwa ngokuba yi-`(Flavonoids)`, ezikwanceda inkqubo yomzimba yokuzikhusela.
Ngoko ke, kwixesha elizayo xa unesifo somkhuhlane okanye umkhuhlane, musa ukungatyi kwaye uzame ukunika umzimba wakho amandla afunekayo ukuze ulwe nawo. Nangona kunjalo, ukuba iimpawu zakho zinzima, musa ukuphucuka kwiintsuku ezimbalwa, okanye ukuba uneengxaki, qiniseka ukuba ubona ugqirha wakho.
Umyalezo Wokuya Ekhaya
- Ungaze ungatyi xa ugula. Umzimba wakho udinga amandla okulwa nosulelo.
- Yongeza iziqhamo nemifuno (ingakumbi enemibala emnyama) etyebileyo kwiivithamini kunye nee-antioxidants ekutyeni kwakho.
- Sela iziselo ezininzi, njengesuphu yenkukhu efudumeleyo, i-cilantro, okanye iti. Oku kuya kunceda ukuncibilikisa umhluzi kwaye kukugcine umanzi.
- Iiproteni zibalulekile ekulungiseni iiseli zomzimba nasekukhawuleziseni impilo. Faka ukutya okufana nenyama, intlanzi, amaqanda, okanye iilentili.
- Ukuba ukhathazekile ziimpawu zakho okanye ukuba zinzima kakhulu, bona ugqirha wakho ngoko nangoko.
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