Ukudla Okungu-15 Okuhle Ukudla Uma Ugula

-Delile

• 1. Isobho Lezinkukhu
• 2. Imihluzi
• 3. Garlic
• 4. Amanzi Kakhukhunathi
• 5. Itiye Elishisayo
• 6. Sthandwa
• 7. Ujinja
• 8. Ukudla okubabayo
• 9. Ubhanana
• 10. Uhayayi
• 11. Yogathi
• 12. Izithelo ezithile
• 13. Ukwatapheya
• 14. Imifino, Imifino eluhlaza
• 15. Salmon
• Thatha Umlayezo Wekhaya
• Ukulungiswa Kokudla: Ukudla Okushaya Ukukhathala

UHippocrates wathi, “Ukudla makube ngumuthi wakho, nomuthi kube ngukudla kwakho.”

Kuyiqiniso ukuthi ukudla kungenza okungaphezulu kakhulu kokunikeza amandla.

Futhi lapho ugula, ukudla ukudla okulungile kubaluleke kakhulu kunakuqala.

Ukudla okuthile kunezinto ezinamandla ezingaxhasa umzimba wakho ngenkathi ilwa nokugula.

Zingakhulula izimpawu ezithile futhi zikusize ukuthi welaphe ngokushesha okukhulu.

Lokhu ngukudla okungu-15 okuhle kakhulu ongakudla uma ugula.

1. Isobho Lezinkukhu

Kunconywe isobho lenkukhu njengekhambi lomkhuhlane ovamile amakhulu eminyaka - futhi ngesizathu esihle ().

Kungumthombo odliwa kalula wamavithamini, amaminerali, ama-calories namaprotheni, okuyizakhi zomzimba ezidinga umzimba wakho ngobuningi obukhulu ngenkathi ugula ().

Isobho lezinkukhu futhi lingumthombo omuhle kakhulu woketshezi kanye nama-electrolyte, womabili adingekayo ekuthothweni uma wenza uhambo oluya njalo endlini yangasese.

Umzimba wakho uzodinga uketshezi oluthe xaxa uma unemfiva ().

Ngaphezu kwalokho, olunye ucwaningo luthole isobho lenkukhu ukuthi lisebenze kakhulu ekususeni amafinyila acinene kunanoma yiluphi olunye uketshezi olufundwayo. Lokhu kusho ukuthi i-decongestant yemvelo, mhlawumbe ngokwengxenye ngoba ikhipha umusi oshisayo ().

Esinye isizathu salo mphumela ukuthi inkukhu iqukethe i-amino acid cysteine. I-N-acetyl-cysteine, uhlobo lwe-cysteine, ihlukanisa amafinyila futhi inemiphumela elwa namagciwane, anti-inflammatory kanye ne-antioxidant (().

Isobho lenkukhu liphinde livimbele ukusebenza kwama-neutrophils, angamaseli amhlophe egazi angadala izimpawu ezifana nokukhwehlela nekhala eligcwele.

Ikhono lesobho lezinkukhu lokuvimbela lawa maseli lingahle lichaze ngokwengxenye ukuthi kungani lisebenza kakhulu ngokumelene nezinye izimpawu zomkhuhlane nemikhuhlane ().

Isobho lenkukhu liwumthombo omuhle woketshezi, ama-calories, amaprotheni, amavithamini kanye namaminerali. Kubuye kube yinto yokuqeda amandla emvelo futhi ingavimba amaseli abangela ukukhwehlela nekhala eligcwele.

2. Imihluzi

Ngokufana nesobho lenkukhu, imhluzi iyimithombo emihle kakhulu ye-hydration ngenkathi ugula.

Zigcwele ukunambitheka futhi zingaqukatha amakhalori, amavithamini namaminerali afana ne-magnesium, calcium, folate ne-phosphorus (7, 8).

Uma uwaphuza ngenkathi kusashisa, ama-broths nawo anenzuzo enhle yokusebenza njenge-decongestant yemvelo ngenxa yesitimu esishisayo ().

Ukuphuza umhluzi kuyindlela enhle yokuhlala unamanzi amaningi, futhi ama-flavour acebile angakusiza uzizwe wanelisekile. Lokhu kusiza kakhulu uma isisu sakho singazinzile futhi ungakwazi ukugcina ukudla okuqinile.

Uma uzwela ngosawoti futhi uthenga umhluzi esitolo, qiniseka ukuthi uthenga izinhlobo ezinesodium ephansi kakhulu njengoba omhluzi abaningi banosawoti omningi kakhulu.

Uma wenza umhluzi kusuka ekuqaleni, ungahle ube nezinzuzo ezingaphezulu - kufaka phakathi ikhalori eliphakeme, okuqukethwe kwamaprotheni kanye nokudla okunomsoco.

Abantu abaningi bahlambalaza ngezinzuzo zomhluzi wamathambo futhi bathi inezinto eziningi zokuphulukisa, yize okwamanje kungekho zifundo ngezinzuzo zayo (8).

Funda le ndatshana ukuthola eminye imininingwane ngomhluzi wamathambo.

Ukuphuza umhluzi kuyindlela emnandi futhi enomsoco yokuhlala unamanzi, futhi futhi isebenza njengesiqholo semvelo lapho kushisa.

3. Garlic

I-Garlic inganikeza zonke izinhlobo zezinzuzo zezempilo.

Sekusetshenziswe njengekhambi lokwelapha amakhulu eminyaka futhi kukhombisile imiphumela yokulwa namagciwane, i-antiviral kanye ne-anti-fungal (,).

Kungashukumisa futhi amasosha omzimba ().

Zimbalwa izifundo zabantu ezisezingeni eliphakeme ezihlolisise imiphumela kagalikhi emkhuhlane ovamile noma emkhuhlane, kepha ezinye zithole imiphumela ethembisayo.

Ucwaningo oluthile lwathola ukuthi abantu abathatha igalikhi bagula kancane. Kukonke, iqembu likagalikhi lichithe cishe izinsuku ezingama-70% ezimbalwa ligula kuneqembu le-placebo ().

Kwesinye isifundo, abantu abathatha ugalikhi abagcini ngokugula kaningi, kepha baba nezinsuku ezingcono ezingama-3.5 ngokushesha kuneqembu le-placebo, ngokwesilinganiso ().

Ngokwengeziwe, ucwaningo oluningi lukhombisile ukuthi izithako zokukhishwa kukagalikhi esezindala zingaqinisa ukusebenza kwamasosha omzimba futhi zinciphise ubunzima bemikhuhlane nomkhuhlane ().

Ukwengeza ugalikhi esobho lenkukhu noma umhluzi kungangeza kokubili ukunambitheka futhi kubenze baphumelele ngokwengeziwe ekulweni nezimpawu ezibandayo noma zomkhuhlane.

Imininingwane eminingi lapha: I-Garlic Ilwa kanjani Nemikhuhlane Ne-Flu.

I-Garlic ingalwa namagciwane, amagciwane futhi ivuselele amasosha omzimba. Kukusiza ukuthi ugweme ukugula futhi ululame ngokushesha lapho ugula.

4. Amanzi Kakhukhunathi

Ukuhlala unamanzi amaningi kungenye yezinto ezibaluleke kakhulu ongazenza uma ugula.

Ukufakwa kwamanzi emzimbeni kubaluleke kakhulu uma unomkhuhlane, ujuluka kakhulu noma uhlanza noma uhudo, okungadala ukuthi ulahlekelwe ngamanzi amaningi nama-electrolyte.

Amanzi kakhukhunathi yisiphuzo esifanelekile ongasiphuza lapho ugula.

Ngaphandle kokuthi limnandi futhi linambitheka, liqukethe i-glucose nama-electrolyte adingekayo ekuvuseleleni kabusha amanzi.

Ucwaningo lukhombisa ukuthi amanzi kakhukhunathi akusiza ukuthi uphinde uvuseleleke emva kokuzivocavoca kanye nezimo ezihudo zohudo. Iphinde ibangele ukungaphatheki kahle kwesisu kuneziphuzo ezifanayo (,,).

Ngokwengeziwe, izifundo eziningana ezilwaneni zithole ukuthi amanzi kakhukhunathi aqukethe ama-antioxidants akwazi ukulwa nomonakalo we-oxidative futhi angaphinde athuthukise ukulawula ushukela wegazi (,,,).

Kodwa-ke, isifundo esisodwa sathola ukuthi kubangela ukuqunjelwa okuningi kunezinye iziphuzo ze-electrolyte. Kungaba umqondo omuhle ukuqala kancane uma ungakaze uzame ().

Amanzi kakhukhunathi anokunambitheka okumnandi, okumnandi. Inikeza uketshezi nama-electrolyte owadingayo ukuze uhlale unamanzi ngenkathi ugula.

5. Itiye Elishisayo

Itiye liyikhambi eliyintandokazi lezimpawu eziningi ezihambisana nemikhuhlane nomkhuhlane.

Njengesobho lenkukhu, itiye elishisayo lisebenza njenge-decongestant yemvelo, lisiza ukusula izono zesisu. Qaphela ukuthi itiye lidinga ukushisa ukuze lisebenze njenge-decongestant, kodwa akumele lishise kangangoba liphinde licasule umphimbo wakho ().

Akudingeki ukhathazeke ngokuthi itiye liphelelwa amandla emzimbeni. Yize amanye ama-teas aqukethe i-caffeine, amanani amancane kakhulu ukubanga noma yikuphi ukwanda kokulahleka kwamanzi ().

Lokhu kusho ukuthi ukuphuza itiye usuku lonke kuyindlela enhle yokukusiza ukuthi uhlale unamanzi ngenkathi unciphisa isiminyaminya ngasikhathi sinye.

Itiye futhi liqukethe ama-polyphenols, okuyizinto zemvelo ezitholakala ezitshalweni ezingaba nenani elikhulu lezinzuzo zezempilo. Lokhu kusuka esenzakalweni sokulwa nokuvuvukala kuya emiphumeleni yokulwa nomdlavuza (,,,).

Ama-tannin awuhlobo olulodwa lwe-polyphenol etholakala kutiye. Ngaphezu kokusebenza njengama-antioxidants, ama-tannins nawo anezindawo zokulwa namagciwane, ama-antibacterial kanye nama-anti-fungal ().

Ucwaningo olulodwa kumagundane luthole ukuthi i-tannic acid etiyeni emnyama inganciphisa inani lohlobo olujwayelekile lwama-bacterium akhula emphinjeni ().

Kwesinye isifundo, itiye le-hibiscus lanciphisa ukukhula komkhuhlane wezinyoni epayipini lokuhlola. Itiye le-Echinacea libuye lanciphisa ubude bezimpawu ezibandayo nezomkhuhlane (,).

Ngaphezu kwalokho, izinhlobo eziningana zetiye ezenzelwe ngokukhethekile ukuqeda ubuhlungu bokukhwehlela noma bomphimbo zakhonjiswa ukuthi ziyasebenza ezifundweni zokwelashwa (,).

Yonke le miphumela yenza itiye libe yingxenye ebalulekile yokudla kwakho lapho ugula.

Itiye lingumthombo omuhle woketshezi futhi lisebenza njengesiqandisi semvelo lapho kushisa. Itiye elimnyama lingehlisa ukukhula kwamagciwane emphinjeni, kanti itiye le-echinacea linganciphisa ubude bomkhuhlane noma umkhuhlane.

6. Sthandwa

Uju lunemiphumela enamandla yokulwa namagciwane, mhlawumbe ngenxa yokuqukethwe kwalo okuphezulu kwamakhemikhali elwa namagciwane.

Eqinisweni, inemiphumela eqinile yokulwa namagciwane ukuthi yasetshenziswa ekugqokisweni kwamanxeba ngabaseGibhithe lasendulo, futhi isasetshenziselwa le nhloso namuhla (,,,,).

Obunye ubufakazi bukhombisa ukuthi uju lungashukumisa amasosha omzimba ().

Lezi zimfanelo zizodwa zenza uju kube ukudla okuhle kakhulu ongakudla uma ugula, ikakhulukazi uma unesifo somphimbo esibangelwa ukutheleleka kwamagciwane.

Ucwaningo oluningi lukhombisa ukuthi uju ucindezela ukukhwehlela ezinganeni. Kodwa-ke, khumbula ukuthi uju akufanele lunikezwe izingane ezingaphansi kwezinyanga eziyi-12 ubudala (,,,,).

Hlanganisa cishe uhhafu wethisipuni (2.5 ml) woju nengilazi efudumele yobisi, amanzi noma inkomishi yetiye. Lesi isiphuzo esihambisa amanzi, esikhwehlela-esithambisa, sokulwa namagciwane ().

Uju lunemiphumela elwa namagciwane futhi luvuselela amasosha omzimba. Kungasiza futhi ekunciphiseni ukukhwehlela ezinganeni ezingaphezu kwezinyanga eziyi-12 ubudala.

7. Ujinja

Ujinja mhlawumbe waziwa kakhulu ngemiphumela yokulwa nesicanucanu.

Kubuye kwaboniswa ukuthi kukhululeke ngempumelelo isicanucanu esihlobene nokukhulelwa nokwelashwa komdlavuza (,,,).

Ngaphezu kwalokho, i-ginger isebenza ngokufana nezidakamizwa ezingezona ukuvuvukala. Iphinde yabonisa imiphumela ye-antioxidant, antimicrobial kanye ne-anti-cancer (,).

Ngakho-ke uma uzizwa ucanuzelelwa inhliziyo noma uphonsa, ujinja uwukudla okungcono kakhulu okutholakalayo ukukhulula lezi zimpawu. Noma ungenaso isicanucanu, eminye imiphumela eminingi ezuzisayo yejinja ikwenza kube okunye kokudla okuphezulu okudliwayo lapho ugula.

Sebenzisa i-ginger entsha ekuphekeni, phisa itiye le-ginger noma uthathe i-ginger ale esitolo ukuze uthole lezi zinzuzo. Vele uqiniseke ukuthi noma yini oyisebenzisayo iqukethe i-ginger yangempela noma i-ginger extract, hhayi nje ukunambitheka kwe-ginger.

Ujinja usebenza kahle kakhulu ekuqedeni isicanucanu. Ibuye ibe nemiphumela yokulwa nokuvuvukala kanye ne-antioxidant.

8. Ukudla okubabayo

Ukudla okubabayo okufana nopelepele ophathwayo kuqukethe i-capsaicin, edala ukushisa, ukushisa lapho kuthintwa.

Uma iphakeme ngokwanele ekugxileni, i-capsaicin ingaba nomphumela wokunciphisa amandla futhi ivame ukusetshenziselwa ama-gel adambisa izinhlungu namachashazi ().

Abantu abaningi babika ukuthi ukudla ukudla okubabayo kubangela ikhala eligijimayo, kuqhekeze amafinyila futhi kusule izindima zesono.

Yize zimbalwa izifundo ezivivinye lo mphumela, i-capsaicin ibonakala inciphise amafinyila, ikwenze kube lula ukukhipha. Izifutho ze-Nasal capsaicin zisetshenziswe ngemiphumela emihle ukukhulula isiminyaminya nokunwaya (,, 52).

Kodwa-ke, i-capsaicin nayo ivuselela amafinyila ukukhiqizwa, ngakho-ke ungavele uvele ngamakhala agijimayo esikhundleni sokugxila ().

Ukuphumula kwesikhohlela kungaba enye inzuzo ye-capsaicin. Ucwaningo oluthile lwathola ukuthi ukuthatha ama-capsaicin capsules kuthuthukise izimpawu kubantu abanesifo sokukhwehlela okungamahlalakhona ngokubenza bangazweli ekucasukeni ().

Kodwa-ke, ukufeza le miphumela, mhlawumbe uzodinga ukudla ukudla okubabayo nsuku zonke amasonto ambalwa.

Ngokwengeziwe, ungazami noma yini ebabayo uma usuvele unesisu esithukuthele. Ukudla okubabayo kungadala ukuqunjelwa, ubuhlungu kanye nesicanucanu kwabanye abantu ().

Ukudla okubabayo kune-capsaicin, engasiza ekuhlukaniseni amafinyila kepha futhi ivuselele ukukhiqizwa kwamafinyila. Kungasebenza ekuqedeni ukukhwehlela okubangelwa ukucasuka.

9. Ubhanana

Ubhanana ukudla okuhle ongakudla uma ugula.

Kulula ukuhlafuna nokugquma ukunambitheka, kepha futhi kunikeza inani elifanelekile lama-calories nezakhi.

Ngalezi zizathu, ziyingxenye yokudla kwe-BRAT (ubhanana, irayisi, i-appleauce, i-toast) evame ukunconyelwa isicanucanu (55).

Enye inzuzo enkulu kabhanana yi-fiber encibilikayo ayiqukethe. Uma unesifo sohudo, ubhanana ungenye yokudla okuhle kakhulu ongakudla ngoba i-fiber ingasiza ekunciphiseni isifo sohudo (,,).

Eqinisweni, ezinye izibhedlela zisebenzisa ubhanana ukwelapha iziguli ezinesifo sohudo ().

Ubhanana ungumthombo omuhle wama-calories nezakhi. Futhi zingasiza ekunciphiseni isicanucanu nohudo.

10. Uhayayi

Njengobhanana, i-oatmeal ibland futhi kulula ukuyidla ngenkathi unikeza ama-calories, amavithamini namaminerali owadingayo lapho ugula.

Futhi iqukethe amaprotheni athile - cishe amagremu ama-5 enkomishini engu-1/2 (60).

I-Oatmeal inezinye izinzuzo zezempilo ezinamandla, kufaka phakathi ukuvuselela amasosha omzimba nokwenza ngcono ukulawula ushukela egazini ().

Ucwaningo olulodwa lwamagundane luye lwabonisa nokuthi i-beta-glucan, uhlobo lwe-fiber etholakala kuma-oats, isize ukwehlisa ukuvuvukala emathunjini. Lokhu kungasiza ekunciphiseni izimpawu ezifana nokucinana kwamathumbu, ukuqunjelwa nokuhuda ().

Kodwa-ke, gwema ukuthenga i-oatmeal enepulangwe elenziwe ngoshukela omningi owengeziwe. Esikhundleni salokho, engeza inani elincane loju noma izithelo ukunikeza izinzuzo ezengeziwe.

I-oatmeal ingumthombo omuhle wezakhamzimba futhi kulula ukuyidla. Ingakhuthaza amasosha omzimba wakho, ithuthukise ukulawula ushukela egazini futhi yehlise ukuvuvukala kohlelo lokugaya ukudla.

11. Yogathi

I-yogurt ingukudla okuhle kakhulu ongakudla lapho ugula.

Inikeza ama-calories ayi-150 no-8 amagremu wamaprotheni enkomishini ngayinye. Kuyabanda futhi, okungawuthoba umphimbo wakho.

I-yogurt nayo icebile nge-calcium futhi igcwele amanye amavithamini namaminerali (63).

Amanye ama-yogurts aqukethe nama-probiotic azuzisayo.

Ubufakazi bukhombisa ukuthi ama-probiotic angasiza izingane kanye nabantu abadala ukuthi bathole imikhuhlane kaningi, belaphe ngokushesha lapho begula futhi bathathe ama-antibiotic ambalwa (,,,,).

Olunye ucwaningo luthole ukuthi izingane ezithatha ama-probiotic zizizwa zingcono ngokwesilinganiso sezinsuku ezimbili ngokushesha, futhi izimpawu zazo zazicishe zibe nzima ngama-55% ().

Abanye abantu babike ukuthi ukudla ubisi kuyaqina ukuqina kwamafinyila. Kodwa-ke, ucwaningo oluningi lukhombisa ukuthi ukudla ubisi akubanga noshintsho ekukhwehleleni, isiminyaminya noma ukukhiqizwa kwamafinyila, ngisho naphakathi kwalabo abagulayo ().

Yize kunjalo, uma uzwa ukuthi imikhiqizo yedayari ikwenza kube bucayi ukuminyana kwakho, zama okunye ukudla okuvutshiwe okuqukethe ama-probiotic noma i-probiotic supplement esikhundleni salokho.

I-yogurt kulula ukuyidla futhi ingumthombo omuhle wama-calories, amaprotheni, amavithamini namaminerali. Amanye ama-yogurts nawo aqukethe ama-probiotic, angakusiza ukuthi ugule kaningi futhi usheshe ube ngcono

12. Izithelo ezithile

Izithelo zingasiza uma ugula.

Yimithombo ecebile yamavithamini, amaminerali kanye nefayibha, esekela umzimba wakho namasosha omzimba ().

Ezinye izithelo zinezakhi eziwusizo ezibizwa ngama-anthocyanins, okuyizinhlobo zama-flavonoid ezinikeza izithelo umbala wazo obomvu, oluhlaza okwesibhakabhaka nonsomi. Eminye imithombo emihle kakhulu ama-strawberry, ama-cranberries, ama-blueberries namajikijolo ().

Ama-Anthocyanins enza amajikijolo ukudla okuhle kakhulu ongakudla lapho egula ngoba anemiphumela enamandla yokulwa nokuvuvukala, i-antiviral kanye ne-immune-boosting.

Ucwaningo oluningi luthole ukuthi ukukhishwa kwezithelo okuphezulu kuma-anthocyanini kungavimbela amagciwane ajwayelekile namagciwane ekunamatheleni kumaseli. Zibuye zivuselele ukuphendula komzimba (,,,,,,).

Ngokuyinhloko, amapomegranati anemiphumela enamandla yokulwa namagciwane kanye nemishanguzo evimbela amabhaktheriya athwala ukudla namagciwane, kufaka phakathi E. coli futhi salmonella ().

Yize le miphumela ingenawo umthelela ofanayo ekuthelelekeni emzimbeni njengakulebhu, kungenzeka ibe nomthelela othile.

Eqinisweni, ukubuyekezwa okukodwa kuthole ukuthi izithasiselo ze-flavonoid zinganciphisa inani lezinsuku abantu abagula ngazo amakhaza ngokushaya okungu-40% ().

Faka ezinye izithelo endishini ye-oatmeal noma i-yogurt ngezinzuzo ezengeziwe noma uhlanganise izithelo ezibandisiwe zibe yi-smoothie ebandayo ethambisa umphimbo wakho.

Izithelo eziningi ziqukethe ama-flavonoid abizwa ngokuthi ama-anthocyanins akwazi ukulwa namagciwane namagciwane futhi avuselele amasosha omzimba. Izengezo ze-Flavonoid nazo zingasiza.

13. Ukwatapheya

Ukotapeya isithelo esingajwayelekile ngoba sinama-carbs amancane kepha unamafutha amaningi.

Ikakhulu, iphezulu emafutheni e-monounsaturated enempilo, uhlobo olufanayo lwamafutha atholakala kumafutha omnqumo.

Ukwatapheya futhi ungumthombo omuhle we-fiber, amavithamini namaminerali (, 81).

Ukwatapheya wukudla okumnandi uma ugula ngoba kunikeza ama-calories, amavithamini kanye namaminerali okudingwa ngumzimba wakho. Futhi athambile, aqophisene futhi alula ukudliwa.

Ngenxa yama-avocado anempilo aqukethe, ikakhulukazi i-oleic acid, ayasiza ekwehliseni ukuvuvukala ngenkathi futhi edlala indima ekusebenzeni komzimba (,).

Ukwatapheya ugcwele amavithamini, amaminerali kanye namafutha anempilo anganciphisa ukuvuvukala futhi avuselele amasosha omzimba.

14. Imifino, Imifino eluhlaza

Kubalulekile ukuthola wonke amavithamini namaminerali okudingwa ngumzimba wakho ngenkathi ugula, kodwa lokho kungaba nzima ukukwenza ngokudla okujwayelekile "kokudla okugulayo".

Imifino eluhlaza engafakwanga imifino efana nesipinashi, i-romaine ulethisi ne-kale igcwele amavithamini, amaminerali kanye nefayibha. Yimithombo enhle kakhulu kavithamini A, uvithamini C, uvithamini K no-folate (84).

Imifino eluhlaza emnyama nayo ilayishwe izinhlanganisela zezitshalo ezizuzisayo. Lokhu kusebenza njengama-antioxidants ukuvikela amaseli emonakalweni futhi kusize ukulwa nokuvuvukala ().

Imifino enamagqabi nayo isetshenziselwe izakhiwo zawo zokulwa namagciwane ().

Faka isipinashi ku-omelet ngokudla okusheshayo, okugcwele izakhamzimba, okune-protein. Ungazama futhi ukuphonsa idlanzana lama-kale kusitshelo se-smoothie.

Imifino eluhlaza engamacembe igcwele ifayibha nezakhamzimba ozidingayo ngenkathi ugula. Futhi ziqukethe izinhlanganisela zezitshalo ezizuzisayo.

15. Salmon

I-Salmon ingenye yemithombo yamaprotheni engcono kakhulu ongayidla uma ugula.

Ithambile, kulula ukuyidla futhi igcwele amaprotheni asezingeni eliphezulu adingwa ngumzimba wakho.

I-Salmon icebe kakhulu kuma-omega-3 fatty acids, anemiphumela enamandla yokulwa nokuvuvukala ().

I-Salmon futhi iwumthombo omuhle wamavithamini namaminerali amaningi, kufaka phakathi uvithamini D, abantu abaningi abantula kuwo. U-Vitamin D ubamba iqhaza ekuvikeleni amasosha omzimba ().

I-Salmon iwumthombo omuhle kakhulu wamaprotheni. Iqukethe ne-omega-3 fatty acids ne-vitamin D, elwa nokuvuvukala futhi ikhulise ukusebenza komzimba.

Thatha Umlayezo Wekhaya

Ukuphumula, ukuphuza uketshezi nokuthola umsoco ofanele ngezinye zezinto ezibaluleke kakhulu ongazenza ukuze uzizwe ungcono futhi ululame ngokushesha lapho ugula.

Kepha okunye ukudla kunezinzuzo ezihamba ngaphezu kokunikeza umzimba wakho izakhamzimba.

Yize kungekho ukudla kukodwa okungaphilisa ukugula, ukudla ukudla okulungile kungasekela amasosha omzimba wakho futhi kusize ekunciphiseni izimpawu ezithile.

Ukulungiswa Kokudla: Ukudla Okushaya Ukukhathala