Kukho intetho edumileyo phakathi kwethu sonke ethi, "Xa
unomkhuhlane , kufuneka uzile ukutya, kwaye xa unomkhuhlane, kufuneka utye
kakuhle." Ngaba le yimbali yokwenyani ngokwenene? Okanye ngaba yintlebendwane nje? Uninzi lwethu alwazi ngokuqinisekileyo. Kodwa mandikuxelele, akukho nto ibalulekileyo. Kuba inyani yile, ukuzila ukutya xa ugula akuyonto ilungileyo. Umzimba wethu udinga amandla okulwa nokugula, kwaye loo mandla avela kukutya okunesondlo esikutyayo. Ngamafutshane, xa usitya ukutya okunempilo, okunesondlo, yonke enye into emzimbeni wethu iqala ukusebenza kakuhle. Ukutya okutyebileyo kwizakhamzimba akuncedi nje kuphela umzimba wethu ukulwa nosulelo, kodwa kukwanceda nokuthintela izifo. Ke namhlanje, masithethe ngezi zinto zibalaseleyo ezinokuqinisa
amajoni ethu omzimba kwaye zisincede sihlale kude nokugula.
IiSuperheroes Ezikhuselayo: IiAntioxidants
Mhlawumbi ukhe weva ngeli gama. Ii-antioxidants liqela lezondlo ezibalulekileyo ezinceda ukugcina amasosha omzimba ethu eqinile. Imizekelo yazo yi-beta-carotene,
i-vitamin C , kunye ne
-vitamin E. Ngoko ke zisebenza njani? Khawuthelekelele ukuba kukho "amasuntswana amabi" emzimbeni wethu anokonakalisa iiseli, sizibiza ngokuba "zii-free radicals." Zifana neentshaba ezincinci ngaphakathi emizimbeni yethu. Ezi zihlobo zibizwa ngokuba zii-antioxidants ziyayithomalalisa loo ntshaba kwaye zisuse amandla azo okutshabalalisa. Zifana "nabalindi bomzimba" abakhusela iiseli zethu. Ke ngoko, zisinceda sihlale sisempilweni kwaye siphinde siphile ngokukhawuleza ukuba siyagula. Eyona ndlela ilungileyo nelula yokufaka ezi antioxidants emizimbeni yethu
kukutya iziqhamo nemifuno emininzi kangangoko kunokwenzeka. Ukuba upheka imifuno, zama ukuyipheka emanzini amancinci kangangoko kunokwenzeka. Oku kuya kunceda ukugcina izondlo ekutyeni. Uninzi lwemibutho yezempilo icebisa ukutya iziqhamo nemifuno ezi-5 ukuya kwezi-9 ngosuku. Ukwenza njalo kuya kukunika ii-antioxidants ezininzi.
Umzekelo, malunga nekota yepapaya inika isiqingatha sesixa esicetyiswayo semihla ngemihla se-beta-carotene. Kwaye imifuno eluhlaza efana nespinatshi inika i-beta-carotene, i-vitamin C, i-folic acid , kunye ne -magnesium .
| Izakhamzimba | Ukutya okuqhelekileyo (kuquka noko kuxhaphakileyo eSri Lanka) |
|---|
| I-Beta-carotene kunye nezinye ii-carotenoids | Iikaroti, iibhatata ezimnandi, amathanga, iimango, iipapaya, iitumato, imifuno eluhlaza (isipinatshi, ikale, igotu kola), ibroccoli, kunye nevatala. |
| Ivithamini C | Igwava, i-nectarine, iorenji, ilayimu, ikiwi, ipapaya, istrawberry, itamati, ibroccoli, ipepile yentsimbi (itshili yentlanzi), ikholifulawa. |
| Ivithamini E | Ii-almond, imbewu yelanga, amandongomane (ibhotolo yamandongomane), ii-hazelnuts, iintlanzi ezinamafutha ezifana ne-salmon, ioyile ye-cod-liver. |
Abanye abahlobo abanceda ngokuzikhusela komzimba
Ukongeza kwii-antioxidants, kukho nezinye izondlo ezibalulekileyo ezinceda amasosha omzimba wethu.
Masifunde kancinci malunga nee-bioflavonoids.
Ezi zizinto zendalo ezifumaneka kwizityalo kunye nevithamin C. Ezi zikwasebenza njengee-antioxidants kwaye zinceda ekuphuculeni ukusebenza kwenkqubo yomzimba yokuzikhusela.
- Uyifumana phi?: Ifumaneka ngobuninzi kwi-pith kunye ne-pith emhlophe yeziqhamo ze-citrus ezifana nee-orenji kunye neelayimu. Ifumaneka nakwiintlanzi, ii-cherries, kunye neediliya. I-Quercetin, efumaneka kwi-broccoli, i-anyanisi ebomvu nemhlophe, ikwangumxube ophezulu kakhulu we-bioflavonoid.
I-Glutathione sisondlo esibalulekileyo.
I-Glutathione sesinye isondlo esibalulekileyo esinika amajoni ethu omzimba amandla afunekayo okulwa nosulelo.
- Apho ungayifumana khona: Ungayifumana le sondlo kwimifuno efana nebroccoli, iBrussels sprouts, ikhaphetshu, ikholifulawa, kunye nespinatshi.
Iikhemikhali zefizikto: Amandla ezityalo
Ezi ziikhemikhali ezifumaneka kuzo zonke izityalo. Ngamafutshane, ukuba utya iintlobo ngeentlobo zeenkozo, iziqhamo, kunye nemifuno, ngokwemvelo uya kufumana ezi zinto zikhuthaza impilo.
- Zivela phi?: Zininzi ngokutya okufana nama-apile, ii-apricot, i-broccoli, ikhaphetshu, iminqathe, ikholifulawa, igalikhi, iimbotyi (iilentile, iitshizi), itswele, iipepile ezibomvu, iisoya, iitapile ezimnandi kunye neetumato.
Ungalibali ukubaluleka kweproteni!
Nangona sisoloko sithetha ngeevithamini, kubalulekile ukukhumbula ukuba iiproteni zibalulekile ekwakheni nasekulungiseni izicubu emizimbeni yethu, kunye nokulwa nosulelo lweentsholongwane kunye neebhaktheriya.
Xa ugula, umzimba wakho ufana nedabi. Ufuna iiproteni, "izinto zokwakha" ezifunekayo ukwakha amajoni (iiseli zomzimba) ezifunekayo kuloo mfazwe nokulungisa umonakalo.
Ngoko ke, yongeza umthombo olungileyo weproteni ekutyeni kwakho. Kodwa qiniseka ukuba ukhetha
imithombo yeproteni engenamafutha . Umzekelo, iilentils, iitshizi, iimbotyi eziluhlaza, isoya, inyama yenkomo engenamafutha, kunye nenkukhu okanye iturkey engenalusu zikhetho ezilungileyo.
Iiresiphi eziyimfihlo zoomakhulu bethu ngeentsuku zokugula
Ubusazi na ukuba ezinye zokutya neziselo esasinikwa ngoomakhulu bethu xa sasigula zinesiseko sesayensi?
- Isuphu Yenkukhu: Izifundo ezimbini zifumanise ukuba isuphu yenkukhu yindlela elungileyo yokunceda ukulwa nomkhuhlane. Enye kukuba inceda ekunciphiseni ukuxinana kwempumlo kwaye inciphise umhluzi, nto leyo eyenza kube lula ukuba siwukhohlele. Uphando lukwabonisa ukuba ineempawu ezincinci zokulwa nokuvuvukala ezinokunceda ekunciphiseni iimpawu zomkhuhlane.
- Iti Eshushu: Le yindlela ethandwa kakhulu ekhaya. Ukusela iti eshushu kunceda ekunciphiseni i-mucus nokugcina ulwelo olufunekayo ( ukufuma ) emzimbeni. Iti eluhlaza nemnyama zigcwele ii-antioxidants ezinamandla ezibizwa ngokuba zii-flavonoids. Izinto ezifana neti yejinja kunye ne-coriander esiziselayo kwilizwe lethu nazo ziluncedo kakhulu emzimbeni.
Ngoko ke, kwixesha elizayo xa uziva ugula, endaweni yokungatyi, yitya ukutya okumnandi okufana noku okuya kukunika amandla nokukhulisa amasosha omzimba wakho, kwaye kunike umzimba wakho ikhefu. Ukuba iimpawu zakho ziya zisiba mandundu okanye uneengxaki zokutya kwakho,
qiniseka ukuba ubona ugqirha wakho ukuze akunike ingcebiso. Umyalezo Wokuya Ekhaya
- Isaci esithi "zila ukutya xa unomkhuhlane, yitya xa unomkhuhlane " yintsomi. Xa ugula, umzimba wakho udinga amandla kunye nesondlo ukuze ulwe nosulelo.
- Yitya iintlobo ngeentlobo zeziqhamo nemifuno enemibala yonke imihla, etyebileyo kwii-antioxidants, ukuze uqinise amasosha omzimba wakho.
- Iproteni ibalulekile ekulungiseni izicwili zomzimba nasekulweni nosulelo.Khetha imithombo yeeproteni ezinamafutha aphantsi.
- Kubalulekile ukuhlala unamanzi xa ugula. Sela iziselo ezininzi, ezinje ngamanzi, iisuphu ezifudumeleyo, kunye neti eshushu.
- Ukuba unamathandabuzo malunga nemeko yakho yempilo okanye indlela otya ngayo , soloko ucela ingcebiso kugqirha wakho.
amasosha omzimba, isondlo, iivithamini, ukugula, umkhuhlane, umkhuhlane, ii-antioxidants, ukutya okunempilo, ukutya neziselo, ubomi obunempilo
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