Uyazi ukuthi izinto esizidlayo nesiziphuzayo zithinta kangakanani impilo yethu. Eqinisweni, kunezifo ezithile ezimbi ezingavinjelwa ngezinga elikhulu uma sigcina imikhuba yethu yokudla ngendlela efanele. Namuhla sizokhuluma ngesifo esisodwa esibi kangaka, okungumdlavuza wamathumbu amakhulu kanye ne-rectum, noma ngokwezokwelapha `(Umdlavuza We-Colorectal)`. Ake sixoxe ngokuthula ngezinto okudingeka sizengeze ekudleni kwethu kanye nezinto okudingeka sizisuse ukuze sivimbele lokhu.
Buyini ubudlelwano phakathi komdlavuza wamafutha nomdlavuza wamathumbu amakhulu?
Kutholakale ukuthi amafutha ekudleni esikudlayo, ikakhulukazi amafutha agcwele avela enyameni ebomvu nasenyameni ecutshunguliwe, angase abe nomthelela ekukhuleni komdlavuza wamathumbu amakhulu.
Cabanga ngakho, uma sidla ukudla okunamafutha amaningi, uhlelo lwethu lokugaya ukudla lukhipha into esiza ekuqhekekeni kwamafutha. Lawa abizwa ngokuthi ama-bile acid. Uma lawa engena emathunjini ethu, ikakhulukazi emathunjini amakhulu, angaphenduka abe ama-bile acid esibili. Lawa ma-bile acid esibili angabangela ukukhula kwesimila emaseli azungeze izindonga zamathumbu. Lokhu kusho ukuthi lapho sidla amafutha amaningi, ikakhulukazi amafutha ezilwane, kulapho ingozi iba nkulu khona.
Abangane bethu ababizwa ngokuthi ama-antioxidants
Manje sizokhuluma ngelinye iqhawe elilwa nomdlavuza. Lokho ama-antioxidants. Kalula nje, ama-antioxidants afana nezindlela zokuzivikela zomzimba wethu. Asivikela ezintweni eziyingozi ezibizwa ngokuthi "ama-free radicals" alimaza amangqamuzana emizimba yethu.
Ayini "ama-free radicals"? Wonke amaseli emzimbeni wethu asebenzisa umoya-mpilo lapho siphefumula. Lawa ma-free radicals akhiwa njengomkhiqizo waleyo nqubo. Alimaza amaseli ethu ngendlela efana ne-iron egqwalayo noma ibhotela elibi. Le nqubo ibizwa ngokuthi "i-Oxidation". Inegalelo ezifweni zenhliziyo, ama-cataract, ukuguga kanye nezifo.
Amaseli emizimba yethu anekhono lemvelo lokulungisa lo monakalo. Kodwa uma sidla ukudla okucebile ngama-antioxidants, lokhu kuzivikela kuyaqiniswa.
Okubaluleke kakhulu, izifundo zikhombisile ukuthi ukuthola ama-antioxidants ekudleni kusebenza kangcono kunokuwathatha njengezithasiselo.
Yikuphi ukudla okucebile ngama-antioxidants?
- Izinto ezifana ne-carotene, i-beta-carotene, ne-lutein.
- I-Vitamin C kanye ne-Vitamin E.
- Lokhu kuvame ukutholakala ezithelweni ezintsha, imifino, kanye nezinye izinhlobo zetiye. Lokhu kusho ukuthi kuwumqondo omuhle ukwengeza imifino nezithelo ezimibalabala ekudleni kwakho.
Amanye amavithamini namaminerali abalulekile
Ake sifunde nge-folic acid.
Ezinye izifundo zisikisela ukuthi i-folic acid ingasiza ekulweni nomdlavuza. Kodwa-ke, ezinye izifundo zibonisa ukuthi ingandisa ingozi yezinhlobo ezithile zomdlavuza. Ngakho-ke, kudingeka ucwaningo olwengeziwe ngalokhu. Kodwa-ke, i-folic acid ibalulekile ekwakheni amangqamuzana amasha emzimbeni wethu nasekugcineni amangqamuzana abomvu egazi ephilile.
Imithombo engcono kakhulu izithelo ze-citrus ezifana nama-oranges nama-tangerine, kanye nemifino eluhlaza okwesibhakabhaka njengesipinashi.
Kodwa khumbula, ukuthatha izithasiselo ze-folic acid akukaze kuboniswe ukuthi kunciphisa ingozi yomdlavuza. Ezinye izifundo zibonisa ukuthi kungandisa ingozi kancane. Ngakho-ke, ngaphandle kokuthi udokotela wakho akucebise ngenye indlela , kuwukuhlakanipha ukuthola i-folic acid yakho ekudleni kunokuthatha izithasiselo.
I-Calcium neVithamini D
Sonke siyazi ukuthi lezi ezimbili ziqinisa amathambo ethu, kodwa izifundo ezintsha zisikisela ukuthi zingasiza futhi ekulweni nomdlavuza wamathumbu amakhulu.
| Izakhamzimba | Ukudla okuqukethe okuningi |
|---|---|
| I-calcium | Imifino eluhlaza okotshani njengobisi, ushizi, iyogathi, i-salmon, amasadini, i-kale, kanye nemifino ye-mustard. |
| I-Vitamin D | I-Salmon, ama-sardine, ubisi lwenkomo oluqiniswe nge-vitamin D, izikhupha zamaqanda, isibindi senkukhu, futhi umthombo omuhle kakhulu ukukhanya kwelanga (cishe imizuzu engama-20 ngaphambi kuka-10 ekuseni nangemva kuka-3 ntambama). |
I-fibre kanye namathumbu akho
I-fibre, noma njengoba siyibiza kanjalo, ibilokhu ibhekwa njengesikhali esinamandla sokulwa nomdlavuza. Nakuba kunemiphumela yocwaningo exubile yokuthi iyawuvimbela yini umdlavuza wamathumbu noma cha, kunobufakazi obuhle bokuthi ukudla ukudla okucebile nge-fibre kuthuthukisa impilo iyonke.I-fibre ivimbela ukuqunjelwa futhi isiza ukugcina ukusebenza kahle kwamathumbu.
Imithombo engcono kakhulu ye-fiber:
- Okusanhlamvu okuphelele kanye nezinkwa ezenziwe ngazo (okusanhlamvu okuphelele, i-oats, ilayisi lokusanhlamvu okuphelele).
- Ama-Prunes, amajikijolo.
- Imifino efana nobhontshisi, uphizi kanye ne-lentile.
- Izithelo nemifino emisha.
Uma unenkinga yokuthola i-fiber eyanele ekudleni kwakho, ungathatha izithasiselo ze-fiber. Kodwa khumbula, uma ufaka i-fiber ekudleni kwakho, yifake kancane kancane. Ukudla kakhulu ngesikhathi esisodwa kungabangela ukuqunjelwa nobuhlungu. Futhi, phuza amanzi amaningi.
Amandla Afihliwe Ezitshalo - Amakhemikhali E-Phytochemicals
Lokhu kuyinto entsha kakhulu etholakele. "Ama-phytochemicals" ayizakhi ezingezona izakhamzimba ezitholakala ekudleni kwezitshalo ezingasiza ekulweni nomdlavuza. Isibonelo, "ama-Flavonoid" kanye "nama-Polyphenols". Lokhu kutholakala ekudleni okuhlukahlukene kwezitshalo, okuhlanganisa utamatisi, amawolintshi, amajikijolo, upelepele, izaqathi, i-broccoli, iklabishi, kanye nobhontshisi. Yingakho kubalulekile ukugcwalisa ipuleti lakho ngezithelo nemifino enemibala.
Umlayezo Wokuya Nawe Ekhaya
- Sebenzisa iningi lokudla kwakho okusekelwe ezitshalweni, okusho imifino, izithelo, okusanhlamvu, namakinati.
- Uma udla izinto ezifana nesinkwa nelayisi, khetha ukudla okusanhlamvu okuphelele esikhundleni sesinkwa esimhlophe nelayisi elimhlophe.
- Nciphisa ukudla kwakho inyama ebomvu (njengenyama yenkomo, ingulube) kanye nenyama ecutshunguliwe njengesoseji kanye nebhekoni.
- Yiba matasa ngokomzimba. Gcina isisindo esinempilo esifanelana nomzimba wakho.
- Nciphisa ukusetshenziswa kotshwala.
- Zama ukuthola amavithamini namaminerali akho ekudleni kwemvelo kunokuthatha izithasiselo. Uma uqala noma yiziphi izithasiselo, qiniseka ukuthi ubuza udokotela wakho.
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