Ingabe ngezinye izikhathi uzizwa ukhathele, unamajoyinti abuhlungu, noma uzizwa ubuhlungu emzimbeni wakho wonke? Ungase ucabange ukuthi ukukhathala nje. Kodwa imbangela kungaba ukuvuvukala okungachazeki emzimbeni wakho. Lokhu kuhlobene kakhulu nalokho esikudlayo nesikuphuzayo. Ngakho-ke namuhla, ake sixoxe ngokuthi ukuvuvukala kuyini, ukuthi yikuphi ukudla okukwandisayo, nokuthi singahlala kanjani siphilile futhi sikugweme.
Kalula nje, kuyini 'ukuvuvukala'?
Cabanga nje ukuthi igciwane elincane, okungukuthi, igciwane, lingena emzimbeni wakho. Bese amasosha omzimba wakho esebenza njengebutho. Leli butho liya ukulwa nalelo gciwane. Ngenxa yalokhu kulwa, leyo ndawo iba bomvu, ivuvuke, futhi izwakale ishisa. Lokhu yilokho esikubiza ngokuthi ' ukuvuvukala '. Empeleni lena inqubo enhle ephulukisa umzimba.
Kodwa, nansi inkinga. Ngezinye izikhathi, ngisho noma kungekho magciwane angaphandle, amasosha omzimba wethu aqala ukulwa ngaphandle kwesizathu. Njengokungathi alwa namaseli awo. Lokhu kuyingozi. Yilokhu okwenzeka kwezinye izifo ezifana ne -Ankylosing Spondylitis . Lolu hlobo lokuvuvukala okungapheli lwandisa ingozi yokuthola izifo eziningi njengobuhlungu bamalunga, isifo senhliziyo, nesifo sikashukela.
Izindaba ezinhle ukuthi sinekhono elikhulu lokulawula lokhu kuvuvukala okungadingekile ngokushintsha indlela esidla ngayo.
Ngakho-ke, ake sibone ukuthi yiziphi ukudla okuyinhloko okwandisa ukuvuvukala.
Okunye kokudla esikudlayo ekuphileni kwethu kwansuku zonke empeleni kufana nezinhlansi ezincane ezikhulisa ukuvuvukala emizimbeni yethu. Bheka lolu hlu bese ubona ukuthi uyazazi yini.
| Isigaba sokudla | Kungani lokhu kuyingozi emzimbeni? (Kubangela kanjani ukuvuvukala?) | Izibonelo ezivamile |
|---|---|---|
| Ukudla Okucutshunguliwe | Amafutha e-Trans kulokhu kudlaAmafutha e-trans (amafutha okwenziwa) abangela ukuvuvukala. Akhulisa i-cholesterol embi (i-LDL) futhi anciphisa i-cholesterol enhle (i-HDL). Bheka "amafutha angena-hydrogenated kancane" kulebula. | Amabhisikidi apakishiwe, amakhekhe, ukudla okulula, izinhlobo ezithile ze-margarine. |
| Ushukela kanye noshukela wokwenziwa | Ushukela omningi kakhulu ubangela ukuthi umzimba ukhiphe amaprotheni okuvuvukala abizwa ngokuthi ama-cytokine . Qaphela amalebula asho izinto ezifana nesiraphu yommbila, i-fructose, i-sucrose, ne-maltose. Izithambisi zokwenziwa ezifana ne-aspartame nazo zingabangela ukuvuvukala kwabanye abantu. | Iziphuzo ezinoshukela, ukudla okumnandi, i-toffee, ushokoledi, okusanhlamvu okunoshukela. |
| Inyama ecutshunguliwe nebomvu | Lezi zinhlobo zenyama zinamafutha amaningi agcwele, okuhlobene ngqo nokuvuvukala emzimbeni. | Amasoseji, i-Bacon, i-Ham, i-Salami, ama-Meatball, inyama yenkomo, ingulube. |
| Amafutha acebile ku-Omega-6 | Nakuba umzimba udinga i-Omega-6, kumele ulinganiswe ne -Omega-3 . Uma sidla i-Omega-6 eningi kakhulu kuphela, kubangela impendulo ekhulisa ukuvuvukala. | Imayonnaise yenziwa kusetshenziswa uwoyela we-sunflower, uwoyela we-canola, uwoyela we-soya, kanye namafutha e-peanut. |
| Ama-carbohydrate Acwengisisiwe | Lokhu kususwe i-fiber kanye nezakhamzimba eziningi. Lokhu kusho ukuthi kugaywa ngokushesha, okubangela ukwanda okusheshayo kwamazinga kashukela egazini. Lokhu kunyuka kwamazinga kashukela kubangela nokuvuvukala emzimbeni. | Isinkwa (isinkwa esimhlophe), ilayisi elimhlophe, ama-cracker, i-pasta, ama-noodle (enziwe ngofulawa omhlophe), ama-French fries. |
Ake sithathe isibonelo empilweni yansuku zonke?
Cabanga ngoKamal. UKamal udla okusanhlamvu okunoshukela ekuseni. Ngesikhathi sasemini, udla irayisi elithosiwe lenkukhu kanye ne-sausage curry esitolo. Kusihlwa, udla amabhisikidi e-cream cracker kanye netiye eliphakelwa ehhovisi. Ngesikhathi sakusihlwa, udla isinkwa.
Bheka manje... lokhu kudla cishe kunakho konke esikhulume ngakho ngenhla, akunjalo?
- Ushukela nama-carbohydrate acwengekile: Okusanhlamvu, ilayisi elithosiwe (irayisi elimhlophe), ama-cracker, isinkwa.
- Inyama ecutshunguliwe: amasoseji.
- Amafutha acebile nge-Omega-6: Amafutha asetshenziselwa ukwenza irayisi ethosiwe.
Akuvamile ukuthi uKamal abe nezimpawu ezifana nobuhlungu bamalunga, ukukhathala, nokuvuvukala komzimba uma eqhubeka nokulandela lolu hlobo lokudla.
Kulungile-ke, kufanele ngenzeni?
Ngemva kokufunda lesi sihloko, ungase uzizwe wesaba. "O, konke engikudlayo akulungile." Kodwa ungakhathazeki. Singathola imiphumela emikhulu ngezinguquko ezincane.
1. Zijwayeze ukufunda amalebula: Uma uthenga okuthile esitolo, funda uhlu lwezithako. Uma kukhona amagama anjengokuthi "amafutha angenawo i-hydrogenated kancane", "isiraphu yommbila ene-fructose ephezulu", "i-sucrose", nciphisa lezo zinto ngangokunokwenzeka.
2. Sebenzisa izindlela ezilula zokushintsha:
- Esikhundleni sesinkwa esimhlophe, khetha isinkwa se-wholemeal, isinkwa sikafulawa we-atta, noma isinkwa sikakolweni esiphelele .
- Yidla ilayisi elibomvu (irayisi elinsundu) esikhundleni selayisi elimhlophe.
- Esikhundleni seziphuzo ezinoshukela, phuza okuthile okufana namanzi, ikhabe, i-orenji, i-belimal, noma i-ranawara .
- Esikhundleni senyama ecutshunguliwe, engeza inhlanzi entsha, inkukhu (esuswe isikhumba), amaqanda, kanye nemifino efana ne-lentile, ama-chickpeas, nobhontshisi oluhlaza ekudleni kwakho.
- Sebenzisa uwoyela onempilo, njengamafutha omnqumo noma uwoyela kakhukhunathi, ocebile ngama-omega-3, ngokulinganisela ekuphekeni.
3. Yidla izinto ezintsha: Faka imifino emisha eminingi ngangokunokwenzeka ekudleni kwakho. Ama-antioxidants akulezi zinto asiza ekunciphiseni ukuvuvukala emzimbeni.
4. Funa iseluleko sezokwelapha: Uma unezinhlungu zamalunga eziqhubekayo, izinhlungu zomzimba, noma ezinye izimpawu, qiniseka ukuthi ubona udokotela womndeni wakho ukuze akunike iseluleko. Kungenzeka ukuthi lokhu kuvuvukala kubangelwa esinye isimo sezokwelapha. Ngakho-ke, kubaluleke kakhulu ukuthola izivivinyo nokwelashwa okufanele.
Umlayezo Wokuya Nawe Ekhaya
- Nakuba ukuvuvukala emzimbeni ngezinye izikhathi kuyinto enhle, ukuvuvukala okuqhubekayo kungaba yimbangela yezifo eziningi.
- Ukudla okucutshunguliwe esikudlayo, ushukela, inyama ebomvu, amafutha athile, kanye nama-carbohydrate acwengisisiwe yizitha eziyinhloko ezikhulisa lokhu kuvuvukala.
- Uma uthenga okuthile esitolo, funda ilebula bese uzama ukugwema ukudla okuqukethe izithako ezingaphilile.
- Ungalawula ukuvuvukala ngokufaka imifino emisha, izithelo, okusanhlamvu okuphelele, namaprotheni anempilo ekudleni kwakho.
- Uma unezimpawu eziqhubekayo, ungaqageli, kodwa qiniseka ukuthi ubona udokotela ukuze akunike iseluleko.
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