Uma utholakala ukuthi unomdlavuza webele osabalele , siyazi ukuthi ukuwulapha akuyona indlela elula. Ukudla kwakho kungumngane wakho omkhulu ongakusiza uhlale unamandla futhi uphilile phakathi nalesi sikhathi. Ukudla okunempilo nokulinganiselayo kunikeza umzimba wakho amandla owadingayo, kukusiza ukuthi ugcine isisindo esinempilo, kukusiza ukuthi ululame ngokushesha ngemva kokwelashwa komdlavuza , futhi kungasiza ekunciphiseni ingozi yokubuya komdlavuza . Ngakho-ke ake sixoxe ngalokhu namuhla.
Kuyini ukudla okunempilo?
Kalula nje, ukudla okunempilo kuqukethe ukudla okuhlukahlukene. Lokhu kunikeza umzimba wakho izakhamzimba ozidingayo. Ukudla kwakho kwansuku zonke kufanele kufake amaprotheni, amafutha (ohlobo oluhle), ama-carbohydrate, amavithamini, amaminerali , kanye noketshezi ukuze uhlale unamanzi.
Amaprotheni - okulungisa umzimba
Amaprotheni afana nophethiloli ohlinzeka ngamandla ukuze imizimba yethu ikhule futhi yenze imisebenzi yansuku zonke. Amaprotheni abaluleke kakhulu ekulungiseni amangqamuzana nezicubu ezonakele ngenxa yokwelashwa komdlavuza, kanye nokugcina amasosha omzimba wakho eqinile . Ukwengeza amaprotheni athile ekudleni kwakho ngesikhathi sokwelashwa kungakusiza ekuvikeleni ezifweni ezahlukahlukene futhi kukusize ululame ngokushesha ngemva kokwelashwa.
Engeza ukudla okucebile ngamaprotheni njengalokhu ekudleni kwakho:
- Inyama, inhlanzi, inkukhu noma amaqanda
- Imifino efana ne-lentile, ubhontshisi oluhlaza, nobhontshisi oluhlaza
- Amantongomane namanye amantongomane
- Ibhitela lamantongomane
- Ubisi olunamafutha aphansi kanye nokudla kobisi
- Imikhiqizo esekelwe ku-soya efana ne-tofu
Amafutha – Masiqonde okuhle nokubi
Amafutha yinto esetshenziswa yimizimba yethu ukugcina amandla. Futhi kusiza umzimba ukuthi umunce izakhamzimba ezithile. Kodwa sidinga ukukhetha amafutha anempilo yenhliziyo,Izinhlobo zamafutha angagcwali. Isibonelo, izinto ezifana namafutha omnqumo, amafutha e-canola, amafutha e-sunflower, namafutha enhlanzi. Kungcono ukunciphisa amafutha agcwele njengebhotela namafutha ezilwane kancane. Futhi, gwema amafutha e-trans atholakala ekudleni okucutshungulwe njengamabhisikidi namakhekhe ngokuphelele. Ngoba angakhuphula izinga le-cholesterol embi (i-LDL cholesterol) emzimbeni wethu.
Ama-carbohydrate - umthombo oyinhloko wamandla
Ama-carbohydrate angumthombo oyinhloko wamandla emizimbeni yethu. Izithelo ezintsha, imifino, okusanhlamvu okuphelele, ubhontshisi, ilayisi, namazambane ukudla okunempilo okuqukethe ama-carbohydrate. Kodwa-ke, i-toffee, amakhekhe, nezinye izinto ezimnandi ziqukethe ama-carbohydrate angenampilo avela kushukela. Anamafutha amaningi futhi anezakhamzimba ezimbalwa.
Ama-carbohydrate acebile nge-fiber, njengemifino kanye nokusanhlamvu okuphelele, atholakale ewusizo kakhulu kwabesifazane abanomdlavuza webele oxhomeke kuma-hormone. Hlosa cishe amagremu angu-30 e-fiber ngosuku.
Amavithamini Namaminerali
Lokhu kusiza imizimba yethu ukuthi isebenze kahle. Ama-antioxidants afana namavithamini C, A, no-E kanye namaminerali afana ne-selenium noma i-zinc avikela amangqamuzana ethu anempilo ekulimaleni. Ngakho-ke, engeza uthingo lwemifino nezithelo ezimibalabala ekudleni kwakho. Imifino efana ne-broccoli, i-kale, ne-cauliflower iqukethe izakhamzimba ezibizwa ngokuthi ama-phytochemicals . Ucwaningo luye lwabonisa ukuthi lezi zinhle kakhulu kwabesifazane abanomdlavuza webele. Zingavimba ukusabalala kwamangqamuzana omdlavuza futhi zibasize bafe ngokushesha.
Ingabe isoya lihle noma libi? – Lona umbuzo abantu abaningi abanawo.
Lokhu kuyimpikiswano enkulu phakathi kwabantu abaningi. Impendulo elula iwukuthi uma unomdlavuza webele, kuphephile futhi kunempilo ukudla isoya ngokulinganisela. Isoya iwumthombo omuhle wamaprotheni futhi ilungele inhliziyo. Ngaphezu kwalokho, iqukethe ama-compound abizwa ngokuthi ama-isoflavones . Lawa angavikela nomzimba emdlavuza.
Abanye abantu bakhathazekile ngoba ezinye izifundo ezenziwe emagundwini zibonise ukuthi ama-isoflavone ku-soy angandisa ingozi yomdlavuza webele ngokwenza njenge-hormone i-estrogen emzimbeni. Amazinga aphezulu e-estrogen ahlotshaniswa nezinhlobo ezithile zomdlavuza webele.
Kodwa into ebalulekile okufanele uyiqonde lapha ukuthi isoya ayinayo i-hormone yangempela i-estrogen. Futhi imiphumela yezifundo zezilwane ayihumushi njalo kubantu. Izifundo kubantu zikhombisile ukuthi isoya ayinyusi ingozi yomdlavuza webele, noma empeleni iyinciphise. Abacwaningi bakholelwa ukuthi emzimbeni womuntu, ama-isoflavone avimba isenzo se-hormone i-estrogen egazini.
I-Tofu, i-tempeh, ubisi lwesoya, kanye ne-edamame ukudla okudumile kwesoya.
Ingabe udinga ukukhathazeka ngokukhuluphala?
Yebo, impela. Kubalulekile ukuthola amakhalori anele ukuze uqhubeke nokwelashwa. Kodwa ngezinye izikhathi ukwelashwa okufana ne-chemotherapy kungabangela ukuthi ukhuluphale ngenxa yokugcinwa koketshezi emzimbeni. Abesifazane abangaphezu kwengxenye abanomdlavuza webele bakhuluphala ngesikhathi sokwelashwa.
Into ebaluleke kakhulu ukuthi uma isisindo sakho siphakeme kunesijwayelekile ngemva kokwelashwa komdlavuza webele, usengozini enkulu yokuthi umdlavuza uphinde ubuye. Ngakho-ke, kubaluleke kakhulu ukulawula isisindo sakho ngokudla okunempilo nokulinganiselayo kanye nokuzivocavoca.
Ukudla kungasiza ngemiphumela emibi yokwelashwa
Ukwelashwa ngamakhemikhali kanye nokwelashwa ngemisebe kungabangela imiphumela emibi efana nokucanuzela kwenhliziyo, ukuhlanza, isifo sohudo, ukuqunjelwa, ukulahlekelwa yisifiso sokudla, izilonda emlonyeni, kanye nomphimbo obuhlungu. Lokhu kungenza kube nzima ngawe ukudla nokuphuza. Kodwa kunezixazululo zalokho futhi.
Bheka ithebula elingezansi. Lokhu kuzokunikeza umbono.
| Umphumela/inkinga eseceleni | Zama lezi zinto. |
|---|---|
| Ubunzima bokudla ngendlela evamile | Esikhundleni sokudla kathathu okukhulu, yidla ukudla okuncane okuningana (5-6) ngosuku. |
| Ukulahlekelwa ukunambitheka/iphunga | Sebenzisa izinongo zemvelo namakhambi afana ne-curry, i-turmeric, ne-sinamoni ukuze unambithe ukudla kwakho. Khetha ukudla okuthambile, okungenazinongo. |
| Izilonda zomlomo noma zomphimbo | Yidla ukudla okuthambile okulula ukukugwinya, njengezambane ezicoliwe, i-pudding, i-yogurt, kanye nesobho. |
| Isicanucanu kanye nokungakhululeki esiswini | Phuza itiye lejinja. Gwema ukudla okunongwe kakhulu nokunamafutha. |
| Uhudo | Nciphisa ukudla okune-fiber ephezulu (okusanhlamvu, i-bran) kanye nokudla kobisi. |
| Ukuqunjelwa | Yidla ukudla okune-fiber eningi futhi uphuze uketshezi oluningi, okuhlanganisa namanzi, usuku lonke. |
Qaphela ukusetshenziswa kotshwala nosawoti.
Yehlisa ukuphuza kwakho utshwala. Kungcono ukuyeka ukuphuza utshwala ngokuphelele uma kungenzeka. Izifundo zibonisa ukuthi abesifazane abaphuza iziphuzo ezi-3-6 ngesonto basengozini ephezulu ngo-15% yokuthola umdlavuza webele. Futhi, utshwala bungabeka ingcindezi eyengeziwe esibindini sakho, njengoba kwenza kube nzima ngomzimba wakho ukucubungula imithi ye-chemotherapy. Uma unezilonda emlonyeni, utshwala bungenza zibe zimbi kakhulu.
Ukudla okunosawoti omningi (ama-pickle, inyama enosawoti/inhlanzi) kungakhuphula umfutho wegazi, ngakho-ke kunciphise.
Okokugcina, phuza amanzi amaningi . Phuza cishe amalitha angu-2-3 oketshezi ngosuku. Amanzi abalulekile ukuze amaseli emzimbeni wethu asebenze. Ukuhlanza kanye nesifo sohudo esibangelwa ukwelashwa kungabangela ukulahleka kwamanzi amaningi emzimbeni futhi kuholele ekuphelelweni amanzi emzimbeni. Lokhu kungaba yingozi. Ngakho-ke, hlala unamanzi, ubisi, isobho, kanye nejeli.
Umlayezo Wokuya Nawe Ekhaya
- Ukudla okunempilo nokulinganiselayo kungumngane wakho omkhulu ngesikhathi sokwelashwa komdlavuza webele. Kuzokunika amandla nokuphulukiswa.
- Jwayela ukudla okucebile ngamaprotheni, amafutha anempilo enhliziyweni, ama-carbohydrate acebile nge-fiber, amavithamini, kanye namaminerali.
- Ungesabi ukudla isoya. Iphephile futhi inenzuzo ngobuningi obuphakathi.
- Lawula imiphumela emibi yokwelashwa bese ulungisa ukudla kwakho ngokufanele.
- Phuza uketshezi oluningi usuku lonke. Gwema utshwala nokudla usawoti omningi.
- Qiniseka ukuthi ukhuluma nodokotela wakho nganoma yiziphi zalezi zinto, noma yiziphi izinguquko okudingeka uzenze ekudleni kwakho, noma yiziphi izinkinga ongase ube nazo.
Umdlavuza webele, umdlavuza webele osakazeke kabanzi, ukudla komdlavuza, ukudla okunomsoco komdlavuza, ukudla kwamakhemikhali , ukudla okunomsoco, ukwelashwa komdlavuza, ukudla okunempilo
💬 Comments (0)
Awekho amazwana athunyelwe okwamanje. Faka amazwana akho lapha okokuqala ngqa.
Engeza amazwana akho