Izithasiselo ezi-4 Zabesifazane Ezingakhuthaza Ukwehlisa Isisindo

-Delile

• Magnesium
• Uvithamini D
• I-Bilberry
• Ama-Probiotic
• Buyekeza kwe-

Siphila ezweni eliklanyelwe ukusisiza silungise amaphutha ethu. Kungakho sihlola ukupela, amasistimu wokubuyisa iphasiwedi, futhi "Uqinisekile ukuthi ufuna ukususa?" izixwayiso. Lezi ziqinisi, nakuba ngezinye izikhathi zenza izimpilo zethu zibe nzima (ngiyafisa, lungisa ngokuzenzakalela!), zisiza ukusivikela lapho sisengozini.

Ngakho-ke uma kukhulunywa ngokudla, futhi kunengqondo ukuba nezipele-uhlelo lokusekela-olungasiza ekufuneni kwakho ukufeza izinhloso zakho zomzimba wolwandle. Uma usuvele ulandela lezi zimiso eziyishumi nambili zokudla okunempilo kusuka Ukudla komzimba weBikini, laba abambisene nabo bazothuthukisa imiphumela yohlelo lwakho lokudla ukuze bakusize uguqule umzimba wakho, uthole ukuzethemba, futhi ugcine isibalo sakho sisesimweni esihle.

Magnesium

Enye yezinto ezinkulu zalesi sakhi somzimba yikhono laso lokuphumuza imisipha, likugcine uzolile, futhi likhuthaze ukulala okunokuthula, okuyinto uqobo eyingxenye enkulu yokwenza noma yiluphi uhlelo lokudla lusebenze. Ngokusho kweNational Institutes of Health, i-magnesium iyadingeka ngaphezu kwamakhemikhali angama-300 emzimbeni, kufaka phakathi ukugcina isigqi senhliziyo siqinile, ukulawula amazinga kashukela egazini, nokusiza ukwehlisa umfutho wegazi. Olunye ucwaningo luphinde luveze ukuthi ukudla okuphezulu kwe-magnesium kunganciphisa ingozi yomdlavuza wekoloni, futhi ucwaningo oluningi luye lwabonisa ukuthi i-magnesium ingasiza ekwelapheni izimo ezinjenge-osteoporosis, i-PMS, i-migraines, ukucindezeleka, nokuningi.

Ngaphezu kwalezi zinzuzo zezempilo, i-magnesium nayo ingasiza ekwehliseni isisindo nokwakhiwa komzimba. Ucwaningo lwango-2013 ku Ijenali Yezokudla ithole ukuthi ukudla okuphezulu kwe-magnesium kwakuhlotshaniswa namazinga aphansi e-glucose yokuzila ukudla kanye ne-insulin (izimpawu ezihlobene namafutha nesisindo), futhi ucwaningo oluthile oluvela eNgilandi lwathola ukuthi isengezo se-magnesium singase sibe nemiphumela emihle ekunciphiseni ukugcinwa koketshezi phakathi nomjikelezo wokuya esikhathini, okusizayo. ukunciphisa isisu esingathandeki. Inani elinconywayo le-magnesium kwabesifazane abaneminyaka engaphansi kuka-30 lingama-milligrams angu-310, kanye nama-320 kwabesifazane abangaphezu kweminyaka engu-30. Uzothola i-magnesium ekudleni okuningi, okuhlanganisa imifino eluhlaza enamaqabunga, ubhontshisi, namantongomane. Izithasiselo kwifomu lephilisi noma lempuphu ziyatholakala kakhulu ezitolo zokudla zezempilo. Zama ukuphuza amanzi afudumele ngesipuni se-magnesium powder njalo ebusuku ngaphambi kokulala: Lokhu kungakusiza ulale kahle futhi uhlale njalo, kunciphise ukuqunjelwa nokungahambi kahle.

Uvithamini D

UVitamin D unezinzuzo eziningi ngempilo yakho yonke kanye nangezinhloso zomzimba wakho we-bikini, kepha iningi lethu lishoda kuwo. (Eqinisweni, uma uhlala enyakatho ye-Atlanta noma i-Phoenix, ucwaningo lukhombisa ukuthi ucishe ube nokuntula kwe-D unyaka wonke.) Ngakho-ke iphilisi likavithamini D lansuku zonke lingaba isengezo esidingekayo ukwengeza ekudleni kwakho. Kukhona ucwaningo oluphakamisa ukuthi uvithamini D usiza ekwandiseni amandla emisipha, kuyilapho ukuba namazinga aphansi awo kuhlobene nezinto ezifana nesifo senhliziyo nomdlavuza. Olunye ucwaningo lukhombisa ukuthi abantu abanamazinga aphansi kavithamini D babamba imikhuhlane eminingi noma umkhuhlane kunalabo abanenani eliphakeme kakhulu. Lokho kuyinzuzo uqobo, kepha cabanga ngomphumela okhohlisayo futhi: Lapho uqhubeka nokugula, kulapho uzizwa ungathi ufuna ukuzivocavoca umzimba futhi lapho usengcupheni yokuthola ukudla okubizwa kahle.

Mayelana nokwehla kwesisindo, uvithamini D angadlala indima ethembisayo nakakhulu ngokusiza ekulawuleni indlala nesifiso sokudla. Ucwaningo lwe-2012 Iranian ku Ijenali Yezokudla ithole ukuthi ukwengezelwa ngevithamini D kuhlotshaniswa nokwehla kwamafutha ngamaphesenti ayi-7, kanti isifundo esincane esivela eNyuvesi yaseMinnesota sathola ubudlelwano phakathi kwamazinga aphezulu ka-D nokulahleka kwamafutha, ikakhulukazi esiswini. Vele, lokho akusho ukuthi ukuthatha uvithamini D kuyindlela eyodwa yokwelapha iphilisi. Kepha ukwengeza ukuzivocavoca umzimba kanye nemikhuba yakho yokudla, qiniseka ukuthi uthola inani elinconyiwe nsuku zonke ngokudla, ukukhanya kwelanga (thola okungenani imizuzu eyi-15 ngaphandle, ikakhulukazi phakathi nezinyanga zasebusika), kanye nokwengeza uma kudingeka. Ungathola uvithamini D ngokudla okuhlukahlukene, okufana nezinhlanzi, amaqanda, nemikhiqizo yobisi eqinisiwe; ukudla okunconywayo nsuku zonke kungu-600 IU. Ucwaningo lukhombisa ukuthi uzothola ukumuncwa kangcono kwesengezo se-vitamin D uma usithatha ngokudla kwakho okukhulu.

I-Bilberry

Izithelo ezomisiwe namaqabunga alesi sitshalo, ahlobene ne-blueberry, angase anikeze imiphumela enenzuzo yokulahlekelwa isisindo ngenxa yezakhiwo zayo ze-antioxidant. Ucwaningo olulodwa luka-2011 kumagazini Isifo sikashukela ithole ukuthi ukudla okunama-bilberry amaningi (kanye nezinhlanzi ezinamafutha nezinhlamvu eziphelele) kuthuthukise ukusebenza kohlelo lokujikeleza kwegazi. Omunye wale miphumela wafaka umfutho wegazi othuthukisiwe nezinye izindaba zokujikeleza kwegazi ezihlotshaniswa nokukhuluphala ngokweqile.

Ama-Probiotic

Ukucwaninga okwandayo kudweba ukuxhumana phakathi kwezinsiza zempilo yamathumbu njengama-probiotic-amabhaktheriya anempilo ahlala emathunjini ethu noma ekulawuleni isisu. Ukungeniswa kwama-probiotic, kungaba kusuka ekudleni okufana neyogathi noma izithasiselo, kukhonjisiwe ukuthi kuyasebenza kukho konke kusuka ekufukuleni amasosha omzimba nasekunciphiseni izinkinga zamathumbu ukwelapha umdlavuza. Ucwaningo oluvela eWashington University School of Medicine luhlobanise ukukhuluphala nokuntuleka kwezinhlobonhlobo zezitshalo zamathumbu. Faka i-yogurt ekudleni kwakho kwansuku zonke, futhi ikakhulukazi uma une-vegan noma i-lactose-engabekezelelani, qiniseka ukuthi ubheka izithasiselo ze-probiotic okungenani ezinamaseli asebenzayo angama-5 billion.

Futhi ungakhohlwa ukuthenga ikhophi yakho Ukudla komzimba weBikini namuhla ukuthola izeluleko zokuqopha umzimba ngisho nangokwengeziwe nezimfihlo zokuthola olwandle ulungele ngokushesha!

Buyekeza kwe-