Sonke siyazi ukuthi lokho esikudlayo nesikuphuzayo kuthinta umzimba wethu wonke. Kodwa ubuwazi ukuthi ukudla kubaluleke ngendlela efanayo ebuchosheni bethu? Njengoba nje imoto idinga uhlobo oluhle kakhulu lwephethiloli, ubuchopho bethu nabo budinga izakhamzimba ezithile ukuze busebenze kahle. Ngakho-ke namuhla, ake sixoxe ngokudla nemikhuba emihle engasiza ekugcineni ubuchopho bethu buphilile, bubukhali, futhi busebenza.
Ukudla kungasiza kanjani ubuchopho?
Ubuwazi ukuthi ubuchopho busebenzisa amandla amaningi kakhulu kuzo zonke izitho zomzimba wethu? Konke esikwenzayo, esikucabangayo nesikufundayo kudinga la mandla. La mandla avela ekudleni esikudlayo. Futhi, izakhamzimba ezithile zibalulekile ukuze amangqamuzana obuchopho akhule, asebenze kahle, futhi alondoloze uhlelo lwezinzwa.
Kalula nje, ubuchopho bethu buyimishini eyinkimbinkimbi kakhulu futhi enamandla. Uma bunganikwa ukudla okufanele, ukusebenza kwabo kungaphazamiseka. Ake sibheke ukuthi yiziphi lezo zakhi ezibalulekile.
| Isigaba sezakhamzimba | Kungani kubalulekile ebuchosheni? | Izinto ezingenzeka ngenxa yokuntuleka |
|---|---|---|
| Amavithamini B (isib. i-folic acid, i-B12) | Kuyasiza ekwenzeni amakhemikhali obuchopho (ama-neurotransmitter). Kuguqula ukudla kube amandla bese kukunikeza ubuchopho. | Ukulimala kwemizwa, ukuntuleka kwamandla, ukukhohlwa, ukucindezeleka, ubunzima bokufunda. |
| I-Vitamin E | Izinqubo zemvelo emzimbeni zivikela amangqamuzana obuchopho ekulimaleni. | Ubuthakathaka bemisipha, ubunzima bokuhamba, ukulimala kwemizwa. |
| Ama-fatty acid e-Omega-3 | Kubalulekile ekwakheni isakhiwo samangqamuzana obuchopho kanye nokusebenza kohlelo lwezinzwa. Kubaluleke kakhulu ekuthuthukisweni kobuchopho bezingane. | Kungathinta ukukhula kobuchopho bezingane ezisakhula futhi kubangele ukukhubazeka kokufunda. |
| Ama-Antioxidant | Kuvikela ubuchopho ekulimaleni. Kungasiza ekunciphiseni ukulahlekelwa yinkumbulo nokuvuvukala ebuchosheni. | Ingozi yokulimala okusheshayo kwamangqamuzana obuchopho. |
| I-Choline | Izakhamzimba ezibalulekile ezisiza ekuvikeleni izinzwa futhi zenze amakhemikhali obuchopho. | Kungase kube nezinkinga zenkumbulo. |
Yiziphi izindlela zokudla ezingcono kakhulu zempilo yobuchopho?
Khumbula, akukho ukudla "okumangalisayo" okungathuthukisa ubuchopho. Okubalulekile ukudla okunempilo esikulandelayo. Abacwaningi bathole ukudla okuningana okuhle ebuchosheni kanye nasenhliziyweni.
- Ukudla kwaseMedithera: Ukudla okucebile ngemifino, izithelo, okusanhlamvu okuphelele, amantongomane, inhlanzi, namafutha omnqumo.
- Ukudla kwe-DASH (Izindlela Zokudla Zokuqeda Ukucindezeleka Komfutho Wegazi): Ukudla okunosawoti omncane, izithelo nemifino okusiza ukulawula umfutho wegazi ophakeme.
- Ukudla Kwengqondo (Ukungenelela Kwe-Mediterranean-DASH Kokubambezeleka Kwezinzwa ): Lokhu kuyinhlanganisela yokudla okubili okukhulunywe ngakho ngenhla, okwenzelwe ngqo ukuqondisa impilo yobuchopho.
Nakuba kungakaqiniseki ukuthi lezi zindlela zokudla zizozivimbela ngokuphelele izifo ezifana nesifo i-Alzheimer's, zingasiza ekugcineni impilo yenhliziyo kanye nomfutho wegazi. Uma inhliziyo iphilile, imithambo yegazi ehlinzeka ngegazi ebuchosheni nayo iphilile. Lokho futhi kuyimbangela enkulu yempilo yobuchopho.
Lezi zinhlobo ezintathu zokudla ziqukethe ukudla okulandelayo okufanayo:
- Imifino eluhlaza okotshani (njengesipinashi, i-kale , imifino eluhlaza okotshani)
- Okusanhlamvu okuphelele (irayisi elinsundu, i-oats, ibhali)
- Inhlanzi enamafutha (i-salmon, i-sardine, i-herring)
- Inyama yenkukhu
- Imifino efana nobhontshisi , ubhontshisi, ama-lentile
- Amantongomane afana nama-alimondi, ama-cashew, nama-walnuts
- Amajikijolo (ama-strawberry, ama-blueberries)
- Amafutha omnqumo
Okunye kokudla okungcono kakhulu kobuchopho
Nakuba ukudla okuphelele kubalulekile, masiqaphele nokudla okumbalwa okuzuzisayo okugcwele izakhamzimba ezidingwa ubuchopho.
Inhlanzi Enamafutha
Izinhlanzi ezifana ne-salmon, i-mackerel, i-herring, kanye ne-sardine zicebile ngama-omega-3 fatty acids . Lawa mafutha anempilo angasiza ekunciphiseni ingozi yesifo senhliziyo kanye nesifo sobuchopho. Abanye abantu bathatha izithasiselo zamafutha enhlanzi, kodwa ucwaningo lubonisa ukuthi ukuthola lezi zakhi ekudleni kusebenza kangcono.
Imbewu yefilakisi kanye nembewu yeChia
Lawa ma-nut acebile nge-omega-3 kanye ne-vitamin E. Futhi, ama-nut anjenge-walnuts, ama-alimondi, nama-pistachios alungele kakhulu ubuchopho.
Ukwatapheya
Ama-avokhado ayizithelo ezinhle kakhulu ezigcwele i-vitamin E, i-vitamin C, kanye ne-folate . Futhi ayindlela enhle yokuthola amafutha anempilo kanye nama-omega-3.
Ama-blueberry
Lesi sithelo sicebile ngama -flavonoid nama-antioxidants , okusiza ukuthuthukisa inkumbulo nokulawula ukuvuvukala ebuchosheni.
Okusanhlamvu Okuphelele
Okusanhlamvu okuphelele njengelayisi elinsundu, i-oats, nebhali kungumthombo omuhle wama-carbohydrate anikeza amandla ebuchosheni. I-fiber namavithamini akulokhu kudla nakho kuyasiza ekuvikeleni ezifweni zenhliziyo.
Eminye imikhuba ebalulekile empilweni yobuchopho
Akuyona nje ukudla, kodwa nendlela yethu yokuphila ibaluleke kakhulu ekugcineni ubuchopho buphilile.
- Gwema ukudla okunoshukela omningi namafutha amaningi: Ukudla ushukela omningi kungenza ubuchopho buzizwe buvilapha futhi bukhathele. Lokhu kubizwa nangokuthi 'inkungu yobuchopho'. Ukudla ukudla okunoshukela omningi isikhathi eside kungalimaza isakhiwo sobuchopho, okuholela ezifweni ezifana nokuguga kobuchopho kanye ne-dementia .
- Gwema utshwala: Utshwala bushintsha ukusebenza kobuchopho. Ukuphuza kakhulu isikhathi eside kungabangela umonakalo wobuchopho unomphela.
- Hlala umatasa: Ukuzivocavoca kusiza ukulawula isisindo somzimba, kunciphisa ingozi yesifo senhliziyo, futhi kukhuthaze ukukhiqizwa kwamakhemikhali ajabulisayo ebuchosheni.
- Yeka ukubhema: Ukubhema kuyimbangela enkulu yesifo senhliziyo, isifo sohlangothi kanye nomdlavuza. Konke lokhu kuthinta ngqo impilo yobuchopho.
- Phuza imithi yakho njengoba nje uyalelwe: Uma unesinye isimo sezokwelapha esingathinta ubuchopho, njengesifo se-thyroid,Kubalulekile ukuthatha imithi oyinikezwe udokotela wakho ngesikhathi esifanele.
- Zijwayeze Ukuqaphela: Ukuzijwayeza ukuqaphela nokuphila esikhathini samanje kungasiza ukuzola ingqondo nokuthuthukisa impilo yengqondo.
Umlayezo Wokuya Nawe Ekhaya
- Akukho ukudla "okumangalisayo" kobuchopho obunempilo. Into ebaluleke kakhulu ukugcina ukudla okulinganiselayo nokunempilo.
- Faka ukudla okucebile ku-omega-3, njengezinhlanzi ezinamafutha, imbewu yefilakisi, nama-walnuts, ekudleni kwakho.
- Yidla imifino eluhlaza okotshani nezithelo ezimibalabala nsuku zonke. Lezi zicebile ngama-antioxidants.
- Nciphisa ushukela, amafutha amaningi, kanye nokudla okucutshungulwe ngangokunokwenzeka.
- Kanye nokudla okuhle, ukulandela indlela yokuphila enempilo, njengokuzivocavoca umzimba, ukugwema ukubhema, notshwala, kubalulekile empilweni yobuchopho.
- Uma unenkinga ngempilo yakho, hlala uthintana nodokotela wakho ukuze akunike iseluleko.
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