Sonke siyazi ukuthi ukudla okunempilo nokudla okunempilo kubaluleke kangakanani ukuze uhlale kude nezifo eziningi ezifana nesifo sikashukela kanye nomfutho wegazi ophakeme. Kodwa bewazi ukuthi ukudla kwethu kungadlala indima enkulu ekuvimbeleni isifo esibi njengomdlavuza we-colorectal? Kulesi sihloko, sizoxoxa ngalokho. Ake sibone ukuthi singakuguqula kanjani ukudla kwethu kube yisikhali ekulweni nomdlavuza.
Ingabe ukudla ukudla okunamafutha, ikakhulukazi inyama ebomvu, kuyakuthinta lokhu?
Yebo, kukhona iqiniso kule ndaba. Ukudla inyama ebomvu njalo (njengenyama yenkomo nengulube) kanye nenyama ecutshunguliwe, njengesoseji, ama-meatball, kanye nebhekoni, kungandisa ingozi yomdlavuza wamathumbu amakhulu.
Kalula nje, uma sidla ukudla okunamafutha, imizimba yethu ikhipha izinto ezibizwa ngokuthi ama-bile acid ohlelweni lokugaya ukudla ukuze zisize ekugayeni amafutha. Lokhu kuvamile. Kodwa njengoba sidla amafutha amaningi, inani lama-bile acid liyanda. Lapho lawa ma-bile acid engeziwe efika emathunjini, angaphenduka abe ezinye izinto eziyingozi ezingasiza amangqamuzana omdlavuza ukuba akhule. Ngakho-ke, kubaluleke kakhulu ukulawula ukudla okunamafutha, ikakhulukazi lawo anamafutha amaningi ezilwane.
Amandla amakhulu ama-antioxidants
Cishe uke wezwa igama elithi 'ama-antioxidants'. Lawa awusizo kakhulu emizimbeni yethu. Ukuze siqonde ukuthi asebenza kanjani, sidinga kuqala ukuqonda ukuthi ayini 'ama-free radical'.
Wonke amaseli emzimbeni wethu asebenzisa umoya-mpilo ukukhiqiza amandla. Njengomphumela wale nqubo, kwakheka izinhlayiya ezingazinzile ezibizwa ngokuthi 'ama-free radicals'. Cabanga ngazo njengezitha ezincane ezilimaza amaseli emizimbeni yethu. Njengoba nje ukugqwala kwensimbi noma ibhotela liphenduka libe bomvu, lawa ma-free radical alimaza amaseli ethu aphilile. Lo monakalo ungaholela ezifweni eziningi, njengomdlavuza, isifo senhliziyo, kanye ne-cataracts.
Ama-antioxidants angamasosha avikela amangqamuzana ethu kulezi zitha ezibizwa ngokuthi 'ama-free radical'.
Kodwa into ebaluleke kakhulu okufanele uyikhumbule ukuthi ucwaningo luthole ukuthi ukuthola lawa ma-antioxidants ekudleni kusebenza kangcono kunokuwathatha ngendlela yezithako zokudla.
| Uhlobo lwe-antioxidant | Ukudla okuqukethe okuningi |
|---|---|
| I-Beta-carotene | Imifino nezithelo eziluhlaza okotshani kanye no-orenji, njengeziqathi, ubhatata, ithanga, kanye nesipinashi |
| I-Lutein | Imifino eluhlaza njengespinashi, i-kale, i-broccoli |
| I-Vitamin C | Amawolintshi, ama-tangerine, ama-lime, ama-guava, upelepele, ama-guava, nama-nectarine |
| I-Vitamin E | Ama-alimondi, imbewu yelanga, isipinashi, i-avokhado |
Amanye amavithamini namaminerali asiza ekulweni nomdlavuza
I-Folic Acid
I-folic acid ibalulekile ekwakheni amangqamuzana amasha emizimbeni yethu nasekugcineni amangqamuzana abomvu egazi ephilile. Ezinye izifundo ziphakamisa ukuthi ingasiza futhi ekulweni nomdlavuza. Kodwa-ke, ezinye izifundo zikhombisile ukuthi ukuthatha i-folic acid ngesimo samaphilisi kungandisa kancane ingozi yezinhlobo ezithile zomdlavuza. Ngakho-ke kungcono ukuthola i-folic acid yakho ngokwemvelo ezithelweni ze-citrus kanye nemifino enamaqabunga aluhlaza okotshani njengesipinashi, kunokuba uthole amaphilisi .
I-Calcium neVithamini D
Sikhuluma ngalezi zinto ezimbili njengezinto eziqinisa amathambo, kodwa ucwaningo olusha lubonisa ukuthi lezi ezimbili zingasiza futhi ekuvikeleni umdlavuza wamathumbu amakhulu.
- I-calcium: Ingatholakala ngobisi, ushizi, iyogathi, i-salmon, ama-sardine, kanye nemifino eluhlaza njenge-kale.
- I-Vitamin D: Itholakala ku-salmon, ama-sardine, ubisi oluqinisiwe, kanye namaqanda aphuzi. Umthombo omuhle kakhulu we-vitamin D kithi ukukhanya kwelanga. Singathola umthamo wethu wansuku zonke we-vitamin D ngokuziveza nje elangeni cishe imizuzu engama-20 phakathi kuka-10 ekuseni no-3 ntambama.
Ukubaluleka kokudla okuqukethe i-fiber
Sekuyisikhathi eside i-fibre ibhekwa njengesikhali esinamandla sokulwa nomdlavuza. Nakuba kunemibono ehlukahlukene ngokuthi i-fibre ihlobene yini ngqo nokuvikela umdlavuza wamathumbu amakhulu, into eyodwa icacile: ukudla ukudla okucebile nge-fibre kuzuzisa kakhulu impilo iyonke.
Ukudla okucebile nge-fiber kulawula uhlelo lokugaya ukudla, kuvimbela ukuqunjelwa, futhi kusiza ukulawula isisindo somzimba ngokunikeza umuzwa wokugcwala.
- Imithombo engcono kakhulu yefayibha: Okusanhlamvu okuphelele (iphalishi, i-oats), isinkwa esinsundu, ama-legumes afana nophizi, amalentili, ubhontshisi, izithelo nemifino emisha, kanye nokusanhlamvu okuphelele (irayisi elinsundu).
Okubalulekile: Uma uqala ukufaka i-fiber ekudleni kwakho, kwenze kancane kancane . Ukudla kakhulu ngesikhathi esisodwa kungabangela ukuqunjelwa kanye negesi. Futhi, ungakhohlwa ukuphuza amanzi amaningi .
Amakhemikhali e-phytochemicals afihliwe ezitshalweni
Leli kungaba igama elisha kuwe. 'Amakhemikhali e-Phytochemicals' awawona amakhemikhali anempilo, kodwa akhuthaza impilo atholakala ekudleni kwezitshalo. Anikeza izitshalo umbala wazo, iphunga, kanye nokunambitheka, futhi asiza ekuvimbeleni ukukhula kwamangqamuzana omdlavuza emizimbeni yethu. Atholakala ekudleni okuhlukahlukene kwezitshalo, okuhlanganisa utamatisi, amawolintshi, amajikijolo, upelepele, izaqathi, i-broccoli, iklabishi kanye nobhontshisi.
Yimiphi imikhuba yokudla elula okufanele siyilandele ukuze siphile impilo enempilo?
Ukuze unciphise ingozi yakho yomdlavuza futhi uhlale uphilile, ungalandela lezi ziqondiso ezilula.
| Umkhuba | Okufanele ngikwenze? |
|---|---|
| Ukudla okusekelwe ezitshalweni | Gcwalisa ingxenye enkulu yepuleti lakho ngezithelo, imifino, ubhontshisi kanye nokolweni ophelele. |
| Okusanhlamvu okune-bran | Esikhundleni sesinkwa esimhlophe nelayisi elimhlophe, khetha isinkwa esinsundu esinothile nge-bran, okusanhlamvu okuphelele, i-oats, nelayisi elinsundu. |
| Inyama ebomvu necutshunguliwe | Nciphisa ukudla kwakho lokhu ngangokunokwenzeka. Uma udla inyama, khetha inyama efana nenkukhu noma inhlanzi. |
| Umsebenzi womzimba | Vivinya umzimba okungenani imizuzu engama-30 cishe izinsuku eziningi zesonto. Gcina isisindo somzimba siphilile. |
| Utshwala | Uma unomkhuba wokuphuza utshwala, nciphisa ngangokunokwenzeka. |
Umlayezo Wokuya Nawe Ekhaya
- Engeza izithelo nemifino enemibala eminingi ekudleni kwakho. Uma ipuleti lakho linemibala eminingi, uzothola izakhamzimba eziningi.
- Nciphisa ukudla inyama ebomvu kanye nenyama ecutshunguliwe njengesoseji kanye nebhekoni ngangokunokwenzeka.
- Zama ukuthola ukudla okunomsoco ekudleni kwemvelo kunokuthembela ezithasiselo zamavithamini namaminerali.
- Ukugcina isisindo esinempilo nokuzivocavoca nsuku zonke kubaluleke kakhulu ekuvikeleni ezifweni eziningi, okuhlanganisa nomdlavuza.
- Uma kukhona emndenini wakho oke waba nomdlavuza wamathumbu amakhulu, noma uma unokungabaza noma imibuzo ngalokhu, ungalokothi unqikaze ukukhuluma nodokotela wakho.
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