Kuvamile ukuzizwa ulambile uma sinomkhuhlane noma umkhuhlane, akunjalo? Ngezinye izikhathi abantu abadala ekhaya bathi, "Ungadli kakhulu njengamanje, umzimba wakho uzizwa ugula." Zingaki izikhathi esizizwe ngazo izindaba ezinjengokuthi "Ungadli uma unomkhuhlane, yidla uma unomkhuhlane." Kodwa ingabe likhona iqiniso ngempela kule ndaba? Yini umzimba wethu oyidingayo ngempela uma sigula? Kulungile, ake sixoxe ngalokhu namuhla, ngendlela elula. Ake ngisho into eyodwa kuqala: akufanele uyeke ukudla uma ugula. Leso iseluleko esibi.
Cabanga ngemizimba yethu njengemoto. Uma sigula, kusho ukuthi kukhona impi enkulu eqhubekayo emzimbeni wethu. Amasosha esistimu yethu yokuzivikela (izinto ezifana namaseli amhlophe egazi ) alwa negciwane noma amagciwane abangele ukugula. Le mpi idinga amandla amaningi. Ngakho-ke, njengoba nje imoto idinga uwoyela ukuze isebenze, umzimba wethu udinga ukudla okunomsoco, okungukuthi, ukudla okuhle, ukuze ulwe le mpi. Uma singadli, amasosha ethu okulwa alahlekelwa amandla awadingayo, futhi ukugula kuya kuba kubi kakhulu.
Ama-Superheroes Angamasosha omzimba: Ama-Antioxidants
Ukudla esikudlayo kuqukethe izakhamzimba ezikhethekile ezisiza amasosha omzimba wethu. Okubaluleke kakhulu kulawa ama-antioxidants . Kalula nje, akhiqiza "ama-free radicals" alimaza amangqamuzana omzimba wethu. Lawa afana nabantu ababi abancane emizimbeni yethu. Ama-antioxidants abamba laba bantu ababi futhi abhubhise imiphumela yabo eyingozi. Lokhu kuvikela amangqamuzana ethu futhi kuqinise amasosha omzimba wethu . Ngisho noma ugula, lokhu kungakusiza ukuthi ululame ngokushesha.
Kunezinhlobo eziningana zalezi zi-antioxidants. Ake sibheke izinhlobo eziyinhloko nokuthi yikuphi ukudla okuqukethe zona.
| Uhlobo lwe-antioxidant | Ukudla okuqukethe okuningi |
|---|---|
| I-Beta-carotene namanye ama-carotenoid | Izaqathi, ubhatata, amathanga, isipinashi, ipapaya, umango, utamatisi, amakhabe, amawolintshi, ama-apricot, ama-beet, i-broccoli. (Igcwele imifino nezithelo eziphuzi ngokumnyama, eziwolintshi, neziluhlaza okotshani) |
| I-Vitamin C | Amawolintshi, amagrephuphu, ama-lime, upelepele, i-papaya, ama-strawberry, i-kiwi, i-broccoli, i-cauliflower, utamatisi. |
| I-Vitamin E | Ama-alimondi, imbewu yelanga, ibhotela lamantongomane, i-salmon, uwoyela we-cod-liver. |
Khumbula, uma upheka le mifino nezithelo , zipheke emanzini amancane futhi isikhathi esincane ngangokunokwenzeka. Kulapho kuphela lapho lezi zakhamzimba ezibalulekile zizogcinwa khona futhi zilethwe emizimbeni yethu.
Okunye ukudla okuphezulu okusiza ukuzivikela komzimba
Ngaphezu kwama-antioxidants, kunezinye izakhamzimba eziningana ezikhethekile ezisiza ukugcina amasosha ethu omzimba ephilile.
Ama-bioflavonoid
Lezi zifana nabangane abakhulu be -vitamin C. Kanye ne-vitamin C, zisiza ekuthuthukiseni ukusebenza kwesimiso somzimba sokuzivikela.
- Zitholakala kuphi?: Zitholakala ngobuningi eqoqweni elimhlophe kanye neqoqweni elimhlophe lezithelo ezifana namawolintshi nama-tangerines, kanye nasezintweni ezifana nopelepele, ama-lime, ama-cherries, namagilebhisi. U-anyanisi (ikakhulukazi u-anyanisi obomvu) nawo aqukethe i-bioflavonoid enamandla ebizwa ngokuthi `(Quercetin)`.
I-Glutathione
Lesi esinye isakhi esinamandla esisiza amasosha omzimba ukulwa nezifo.
- Zitholakala kuphi?: Imifino efana ne-broccoli, iklabishi, i-cauliflower, amahlumela aseBrussels, kanye nesipinashi ziqukethe.
Amakhemikhali e-phytochemicals
Lezi yizinto ezikhethekile zamakhemikhali ezitholakala ezitshalweni. Lezi ziwusizo kakhulu empilweni yemizimba yethu.
- Zitholakala kuphi?: Empeleni zitholakala cishe kuzo zonke izitshalo. Ngakho-ke uma udla imifino ehlukahlukene, izithelo, kanye nokusanhlamvu , uzothola lesi sakhi ngokwemvelo. Ziningi ezintweni ezifana nama-apula, u-anyanisi, upelepele obomvu, ubhontshisi kanye notamatisi.
Amaprotheni alungisa umzimba
Uma sigula, amangqamuzana omzimba wethu ayalimala. Amaprotheni abalulekile ekulungiseni nasekuvuseleleni lawa maseli alimele. Amaprotheni nawo abalulekile ekulweni nokutheleleka ngamagciwane namagciwane.
Ngakho-ke uma ugula, zama ukufaka lokhu kudla okucebile ngamaprotheni ekudleni kwakho:
- Inkukhu noma i-turkey engenasikhumba
- Inhlanzi
- Amaqanda
- Ubisi neyogathi
- Imifino efana ne-lentile, ubhontshisi oluhlaza, nobhontshisi oluhlaza
- Isoya
Izimfihlo zogogo bethu: isobho lenkukhu netiye elishisayo
Uyakhumbula umuzwa oduduzayo wesitsha esishisayo sesobho senkukhu esasiphekwa omama nogogo bethu lapho sinomkhuhlane ? Akuyona nje indaba. Ucwaningo luye lwafakazela nokuthi isobho senkukhu singanciphisa izimpawu zomkhuhlane.
- Kunciphisa ukuminyana kwamakhala: Umphunga ofudumele unciphisa ukuminyana ngaphakathi kwamakhala.
- Kwenza amafinyila abe mancane: Lokhu kusenza sikwazi ukususa amafinyila kalula.
- Yehlisa ukuvuvukala (Ilwa nokuvuvukala): Inganciphisa ukuvuvukala okuncane emzimbeni futhi ilethe impilo emzimbeni.
Kuhle futhi ukuphuza itiye elishisayo. Kunenzuzo enkulu kubantu bethu ukuphuza izinto ezifana ne-coriander, i-ginger, netiye elivamile. Lokhu kunikeza umzimba uketshezi oludingekayo futhi kunciphise ulwelwesi. Itiye eliluhlaza nelimnyama ikakhulukazi liqukethe ama-antioxidants anamandla abizwa ngokuthi `(Flavonoids)`, nawo asiza amasosha omzimba.
Ngakho-ke, ngesikhathi esizayo lapho unesifo somkhuhlane noma umkhuhlane, ungadli ukudla futhi uzame ukunika umzimba wakho amandla owadingayo ukuze ulwe nawo. Kodwa-ke, uma izimpawu zakho zinkulu, ungathuthuki ezinsukwini ezimbalwa, noma uma unenkinga, qiniseka ukuthi ubona udokotela wakho.
Umlayezo Wokuya Nawe Ekhaya
- Ungalokothi ungadli ukudla uma ugula. Umzimba wakho udinga amandla okulwa nezifo.
- Faka izithelo nemifino (ikakhulukazi enombala omnyama) ecebile ngamavithamini nama-antioxidant ekudleni kwakho.
- Phuza uketshezi oluningi, njengesobho lenkukhu elifudumele, i-cilantro, noma itiye. Lokhu kuzosiza ekunciphiseni amafinyila futhi kukugcine umanzi.
- Amaprotheni abalulekile ekulungiseni amangqamuzana omzimba nokusheshisa ukululama. Faka ukudla okufana nenyama, inhlanzi, amaqanda, noma amalentili.
- Uma ukhathazekile ngezimpawu zakho noma uma zinzima kakhulu, bona udokotela wakho ngokushesha.
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