Ingabe nawe unamanxeba omzimba ahlala njalo? Ingabe amalunga akho azizwa evuvukile? Noma uzizwa ukhathele futhi ungenampilo ngaphandle kwesizathu? Ngezinye izikhathi imbangela yalezi zinto ingaba 'ukuvuvukala' okungabonakali emzimbeni wakho. Namuhla, ake sixoxe ngokuthi kuyini lokhu kuvuvukala, nokuthi singakulawula kanjani lesi simo ngokushintsha imikhuba yethu yokudla.
Kuyini lokhu kuvuvukala?
Kalula nje, ukuvuvukala kuyinqubo yemvelo lapho umzimba wethu ulwa khona nokulimala, ukutheleleka, noma into eyingozi. Cabanga ngakho, uma usika isandla sakho, indawo iba bomvu, ivuvuke, futhi izwa ifudumele kancane, akunjalo? Lokho ukuvuvukala. Kusho ukuthi amasosha omzimba wakho asebenza ukwelapha inxeba. Ngakho-ke lokho kuyinto enhle.
Kodwa inkinga iqala lapho lokhu kuvuvukala kuqhubeka emzimbeni ngaphandle kwesizathu. Sikubiza ngokuthi ukuvuvukala okungapheli . Kufana nomlilo omncane oqhubeka uphuma ngaphakathi emzimbeni. Uma kuhlala kanje isikhathi eside, kungaba yimbangela yezifo eziningi ezifana nesifo senhliziyo, isifo sikashukela kanye nesifo samathambo.
Izindaba ezinhle ukuthi singakulawula kakhulu lokhu kuvuvukala okungapheli ngokudla esikudlayo. Yilokho okushiwo ukudla okulwa nokuvuvukala. Kuhilela ukwandisa ukudla okudlayo okunciphisa ukuvuvukala ngenkathi unciphisa ukudla okudlayo okubangela ukuvuvukala.
Yiziphi izindlela zokudla eziyinhloko ezilawula ukuvuvukala?
Kunezindlela zokudla eziningana ezidumile emhlabeni wonke ezisiza kulokhu.
- Ukudla KwaseMedithera: Lokhu kugxila emifino emisha, izithelo, ubhontshisi, okusanhlamvu okuphelele, amantongomane, namafutha omnqumo. Izinhlanzi ezinamafutha (njenge-salmon ne-tuna) kanye nezinongo nazo zibalulekile.
- Ukudla kwe-DASH: Lokhu kufana nokudla kwaseMedithera, kodwa kugxile ekunciphiseni usawoti nokudla imikhiqizo yobisi enamafutha aphansi.
- Ukudla Kwengqondo: Lokhu kuyinhlanganisela yokudla kwaseMedithera kanye nokwe-DASH. Kukholakala ukuthi kuzuzisa kakhulu impilo yobuchopho. Kungasiza ekuvikeleni ezifweni ezifana ne-Alzheimer's.
Kungakhathaliseki ukuthi ulandela yiphi indlela yokudla, into evamile ukugwema ukudla okucutshunguliwe, ushukela owengeziwe, namafutha angenampilo ngangokunokwenzeka.
Yikuphi ukudla okufanele sikudle futhi sikugweme?
Kulungile, manje ake sibone ukuthi yiziphi izinto okudingeka sizengeze esitsheni sethu nokuthi yiziphi izinto okudingeka sizisuse. Lokhu kuzokusiza kakhulu.
| Ukudla okunciphisa ukuvuvukala futhi okufanele nakanjani kufakwe ekudleni kwakho | Izinto ezandisa ukuvuvukala futhi kufanele zincishiswe ngangokunokwenzeka |
|---|---|
| Imifino nezithelo ezintsha: Ikakhulukazi ezinombala omnyama (izaqathe, ubhitrudi, utamatisi) kanye nemifino eluhlaza (isipinashi, ikale). Lezi zigcwele ama-antioxidants. | Ushukela neziphuzo ezinoshukela: Amakhekhe, amabhisikidi, ama-toffee, iziphuzo zezithelo ezipakishiwe, ama-soda. Lokhu kwandisa ukukhiqizwa kwama-cytokine avuvukalayo emzimbeni. |
| Izinhlanzi ezinamafutha: Izinhlanzi ezifana ne-salmon, i-tuna, i-mackerel, kanye ne-sardine zicebile ngama-omega-3 fatty acids, amahle kakhulu ekunciphiseni ukuvuvukala. | Inyama ecutshunguliwe: izinto ezifana namasoseji, ubhekeni, ama-meatball, kanye nenyama ebomvu enamafutha amaningi (inyama yenkomo, ingulube). |
| Okusanhlamvu Okuphelele: Okusanhlamvu okuphelele njengelayisi elinsundu, i-oats, i-millet, nebhali. I-fiber ekulokhu kudla inciphisa ukuvuvukala. | Ama-carbohydrate Acwengisisiwe: Isinkwa, i-roti, ama-noodle, njll. ezenziwe ngofulawa wesinkwa. Khetha okusanhlamvu okuphelele esikhundleni salokho. |
| Amantongomane nemikhiqizo eyenziwe ngamantongomane: Ama-cashew, amantongomane, ama-almond, ama-walnuts, kanye nemikhiqizo eyenziwe nge-soy, njenge-tofu. | Amafutha e-Trans: Lawa avame kakhulu kuma-margarine, ukudla okufushane, kanye nokudla okupakishwe emaphaketheni. |
| Izinongo namakhambi: I-Turmeric (i-Curcumin inenzuzo enkulu), ijinja, igalikhi, upelepele, isinamoni. Lezi ziyimithi yemvelo yokulwa nokuvuvukala. | Imikhiqizo yobisi enamafutha amaningi:Ibhotela, ushizi, ubisi oluphelele. Khetha izinketho ezinamafutha aphansi esikhundleni salokho. |
Ingabe udinga ukucabanga ngeziphuzo?
Yebo, nakanjani. Lokho esikuphuzayo nakho kunethonya elikhulu.
- Amanzi: Ukuphuza amanzi amaningi kubalulekile.
- Itiye: Itiye eliluhlaza kanye netiye elimhlophe linezakhiwo zokulwa nokuvuvukala.
- Ikhofi: Ucwaningo lubonisa ukuthi ukuphuza izinkomishi ezingu-3-5 ngosuku (ngaphandle koshukela) kungasiza ekunciphiseni ukuvuvukala, ngaphandle kokweqisa.
- Amajusi ezithelo nemifino amasha (Ama-Smoothie Aluhlaza): Isiphuzo esenziwe ngaphandle kokufaka ushukela, esenziwe ngemifino eluhlaza njengespinashi kanye nesithelo osithandayo, siwusizo kakhulu.
Yiziphi izifo ezisiza kulokhu kudla?
Ucwaningo lusaqhubeka, kodwa kukholelwa ukuthi ukudla okunciphisa ukuvuvukala kungasiza ekunciphiseni izimpawu zalezi zimo ezilandelayo:
- Izifo ezizenzakalelayo: Isibonelo, izimo ezifana ne-Rheumatoid Arthritis kanye ne-Psoriasis.
- Isifo Sokuvuvukala Kwamathumbu (IBD): Izimo ezifana nesifo sikaCrohn.
- Isifo senhliziyo kanye nomfutho wegazi ophezulu: Labo abalandela lokhu kudla basengozini encane yokuthola lezi zifo.
- Isifuba Somoya kanye Nokungezwani Komzimba.
- Isifo se-Alzheimer kanye nezinye izifo zengqondo.
Into ebaluleke kakhulu ukuthi lokhu akuyona indlela yokudla yokwehlisa isisindo . Lokhu kuyingxenye yendlela yokuphila enempilo. Kodwa ukudla ngale ndlela kusiza nokulawula ukukhuluphala okungafuneki.
Uqala kanjani lolu hambo?
Kunzima ukushintsha yonke into ngobusuku obubodwa, ngakho qala kancane.
1. Yenza izinguquko kancane kancane: Zijwayeze ukudla isithelo noma amantongomane esikhundleni sokudla iphakethe lamabhisikidi owadla nsuku zonke.
2. Gcwalisa ipuleti lakho ngombala: Uma unemifino nezithelo ezinemibala eminingi ekudleni kwakho, uzothola ama-antioxidants amaningi.
3. Nciphisa ukudla okucutshunguliwe: Esikhundleni sososo oluthengwa esitolo kanye nesobho elipakishiwe, yenza izinongo zakho bese uzenzela ezakho.
4. Funa iseluleko sezokwelapha: Uma unezinkinga zempilo, kubalulekile ukukhuluma nodokotela wakho ngaphambi kokuqala lolu hlobo lokudla. Ngezinye izikhathi udokotela wakho anganquma nokuthi udinga yini izithako zamavithamini.
Uma une-allergy yokudla, ungakhohlwa ukugwema lokho kudla. Isibonelo, ukudla okuqukethe i-gluten njengokolweni nebhali kungandisa ukuvuvukala kwabanye abantu.
Umlayezo Wokuya Nawe Ekhaya
- Ukuvuvukala okungapheli kuyisimo esingaholela ezifweni eziningi, njengesifo senhliziyo, isifo sikashukela kanye nesifo samathambo.
- Lokhu kuvuvukala kungalawulwa kakhulu ngokudla esikudlayo.
- Faka imifino emisha, izithelo, ubhontshisi, okusanhlamvu okuphelele, inhlanzi enamafutha kanye namantongomane ekudleni kwakho.
- Nciphisa ushukela, ukudla okucutshunguliwe, amafutha e-trans, kanye nenyama ebomvu ngangokunokwenzeka.
- Lokhu kungaphezu nje kokudla okwehlisa isisindo, kuwukutshala imali isikhathi eside endleleni yokuphila enempilo.
- Kubaluleke kakhulu ukukhuluma nodokotela wakho ngaphambi kokwenza noma yiziphi izinguquko ekudleni, ikakhulukazi uma unezinye izimo zezokwelapha.
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