Ukudla Kwempilo Okuyingozi Uma Udla Kakhulu

-Delile

• 1. I-Omega-3 ne-Fish Oils
• 2.I-Tuna (Kokubili Okusha Futhi Okusemathinini)
• 3. Isinamoni
• 4. I-Nutmeg
• 5. Ikhofi
• 6. Isibindi
• 7. Imifino yeCruciferous
• 8. Amantongomane eBrazil
• Thatha Umlayezo Wekhaya

Kukhona ukudla okuningi okunempilo laphaya.

Noma kunjalo, kubalulekile ukukhumbula lokho Okuningi akuhlali njalo kangcono.

Okunye ukudla kungaba kuhle kuwe ngokulinganisela, kepha kube yingozi enkulu ngamanani amakhulu.

Nakhu ukudla okuyisishiyagalombili okunempilo okungakulimaza uma udla kakhulu.

1. I-Omega-3 ne-Fish Oils

Ama-omega-3 fatty acids abalulekile empilweni yethu.

Balwa nokuvuvukala emzimbeni, badlala indima ebalulekile ekukhuleni kobuchopho futhi banciphise ubungozi besifo senhliziyo, ukubala abambalwa (,,).

Njengoba izinhlobo eziningi zokudla ziphansi ku-omega-3, izithasiselo bezithola ukuthandwa ().

Izithako ezijwayeleke kakhulu zifaka ama-omega-3 capsules akhiqizwa enhlanzini, isibindi senhlanzi kanye nolwelwe.

Kodwa-ke, i-omega-3 eningi kakhulu ingaba yingozi. Ububanzi bomthamo ojwayelekile busuka ku-1-6 amagremu ngosuku, kepha ukuthatha okungu-13-14 amagremu ngosuku kungaba nemiphumela yokuncipha kwegazi kubantu abaphilile (,).

Lokhu kungaba yingozi, ikakhulukazi kubantu abajwayele ukopha noma abathatha imishanguzo yokuncipha igazi ().

Ngaphezu kwalokho, ukuthatha amanani amaningi kawoyela wesibindi sezinhlanzi kungaholela ekudleni ngokweqile kukavithamini A, okungadala ubuthi bukavithamini A. Lokhu kukhathalela ikakhulukazi izingane nabesifazane abakhulelwe (,).

Ngezansi:

Ama-omega-3 fatty acids abalulekile empilweni enhle. Kodwa-ke, i-omega-3 eyeqile ingaba nemiphumela yokuncipha kwegazi. Uwoyela wezinhlanzi ubuye uvithamini A ophakeme kakhulu, ongaba yingozi ngamanani amakhulu.

2.I-Tuna (Kokubili Okusha Futhi Okusemathinini)

I-tuna iyinhlanzi enamafutha evame ukubhekwa njengephilile kakhulu. Ungumthombo omuhle wama-omega-3 fatty acids futhi uphakeme kakhulu ngamaprotheni.

Kodwa-ke, i-tuna nayo ingaqukatha amazinga aphezulu engcolisi yemvelo ebizwa nge-methylmercury ().

Emazingeni aphezulu, i-methylmercury iyi-toxin yezinzwa engadala imiphumela emibi yezempilo. Lokhu kufaka phakathi ukubambezeleka kokukhula ezinganeni, izinkinga zombono, ukuntuleka kokuxhumana kanye nokuzwa nokukhuluma okungakhubazekile (,).

Izinhlanzi ezinkulu ze-tuna ziqukethe i-mercury kakhulu, ngoba iyakhiwa ezicutshini zazo ngokuhamba kwesikhathi. Lawa ma-tunas amakhulu kungenzeka ukuthi anikezwe wena njengama-premium fish steaks noma asetshenziswe ku-sushi.

Ama-tunas amancane aqukethe inani eliphansi le-mercury, futhi kungenzeka ukuthi akhishwe ekheniwe.

Kunezinhlobo ezimbili eziyinhloko ze-tuna ekheniwe, futhi okuqukethwe kwazo kwe-mercury kuyahluka (,):

• I-tuna emhlophe: Ikhanya ngombala futhi imvamisa ivela ezinhlanzini ze-albacore. I-tuna emhlophe iqukethe izikhathi ezingama-4-5 inani le-mercury elitholakala ku-tuna elula.
• I-tuna elula: I-tuna elula iqukethe i-mercury encane kakhulu kune-tuna emhlophe. Inombala omnyama futhi ngokuvamile ayiqhamuki ezinhlanzini ze-albacore.

Umkhawulo wokuphepha ophezulu we-methylmercury yabantu ama-0.1 micrograms ngekhilogremu lesisindo somzimba ngamunye.

Lokhu kusho ukuthi ingane engama-25 kg (55 lb) ingadla kuphela u-75 g (2.6 oz) owodwa we-tuna ekheniwe, emhlophe njalo ezinsukwini eziyi-19. Okungaphezulu kwalokhu kuzokweqa umkhawulo ophezulu onconyiwe ().

Abesifazane abakhulelwe nezingane bayelulekwa ukuthi banciphise ukudla kwabo kwasolwandle okune-mercury kungabi ngaphezu kwezikhathi ezimbili ngesonto ().

Kunezinhlobo eziningi zezinhlanzi ezicebile nakuma-omega-3 fatty acids, kepha mancane amathuba okuthi angcoliswe yi-mercury. Lokhu kufaka phakathi i-salmon, i-mackerel, i-sardine ne-trout.

Ngezansi:

I-tuna iqukethe izakhi zomzimba eziningi ezibalulekile. Kodwa-ke, ingahle ingcoliswe ne-methylmercury ngenxa yokungcola kwezilwandle.

3. Isinamoni

Isinamoni yisinongo esiphundu, esisetshenziswa kabanzi esingahle sibe nezinto ezithile zokwelapha.

Iphakeme ngama-antioxidants futhi ikhonjisiwe ukuthi ilwa nokuvuvukala namazinga kashukela egazi aphansi.Ukudla isinamoni kuye kwaxhunyaniswa nokwehla kwengozi yesifo senhliziyo, isifo sikashukela, umdlavuza kanye nezifo ezingenayo i-neurodegenerative (,,,,).

Kodwa-ke, isinamoni liqukethe inani eliphakeme lenhlanganisela ebizwa nge-coumarin, engaba yingozi ngemithamo emikhulu.

Kunezinhlobo ezimbili eziyinhloko zesinamoni, ngamanani ahlukene we-coumarin (21,,,):

• ICassia: Eyaziwa nangokuthi isinamoni ejwayelekile, iCassia sinamoni iqukethe inani eliphakeme kakhulu le-coumarin.
• ECeylon: Eyaziwa ngokuthi isinamoni langempela, iCeylon ayivamile kangako kulaba ababili. Iphansi kakhulu ku-coumarin.

Ukudla okungabekezeleleka nsuku zonke kwe-coumarin ngu-0.1 mg ngekhilogremu yesisindo somzimba ngamunye. Ukudla okuningi kakhulu kunalokho kungadala ubuthi besibindi nomdlavuza ().

Ngokuya ngokudla okubekezelelekayo kwansuku zonke, akunconywa ukuthi kudle ngaphezu kuka-0.5-2 amagremu wesinamoni yeCassia usuku ngalunye. Kodwa-ke, ungadla kuze kufike kumagremu ama-5 (1 ithisipuni) yesinamoni yeCeylon ngosuku.

Ukudla okungaphezulu kwalokho kuhle ngezikhathi ezithile, njengokuthi iresiphi ethile iyakudinga. Kepha amanani amakhulu akufanele adliwe njalo.

Ngezansi:

ICinnamon icebile ngama-antioxidant futhi ixhunyaniswe nezinzuzo eziningana zezempilo. Kodwa futhi iqukethe i-coumarin, engaba yingozi ngemithamo emikhulu. Kulezi zinhlobo ezimbili zesinamoni, iCeylon sinamoni iqukethe i-coumarin encane.

4. I-Nutmeg

I-Nutmeg iyi-spice enambitheka eyingqayizivele kakhulu. Kuvame ukusetshenziswa ekudleni kukaKhisimusi okufana ne-eggnog, amakhekhe kanye notshwala.

INutmeg iqukethe isakhi esibizwa ngokuthi i-myristicin, okuyisithako sokusebenza kwengqondo.

Emithamo ephansi, i-nutmeg inikeza ukunambitheka ekudleni ngaphandle kokuthinta impilo. Kepha ngemithamo emikhulu, i-nutmeg ingadala ubuthi be-myristicin.

Imiphumela yobuthi be-myristicin ifaka ukuquleka, i-arrhythmias yenhliziyo, isicanucanu, isiyezi, ubuhlungu kanye nemibono (,).

Ukudla ama-gram angaphezu kwe-10 we-nutmeg ngasikhathi sinye akukhuthazwa. Ukweqiwa okuphezulu kunalokho okukhonjisiwe ukuthi kudala izimpawu zobuthi ().

Ngezansi:

I-Nutmeg isetshenziselwa ukunambitha ukudla okuningi. Ngamanani aphansi, ayithinti impilo. Kodwa-ke, i-nutmeg iqukethe i-myristicin, engadala ubuthi emithamo emikhulu.

5. Ikhofi

Ikhofi yisiphuzo esimnandi esigcwele ama-antioxidants namanye ama-compounds asebenzayo.

Kuxhunyaniswe nezinzuzo eziningi zezempilo, kufaka phakathi ukuncipha kwengozi yezifo zesibindi, uhlobo lwesifo sikashukela sohlobo 2 kanye nezifo ze-neurodegenerative (,,).

Isithako esisebenzayo kukhofi ojwayelekile yi-caffeine, inkomishi ngayinye iqukethe isilinganiso esingu-80-120 mg. Ukudla nsuku zonke kuka-400 mg kubhekwa njengokuvikelekile.

Kodwa-ke, ukusebenzisa ngaphezu kuka-500-600 mg ngosuku kungaba ngokweqile. Lokhu kungadlula ohlelweni lwezinzwa, kubangele ukuqwasha, uvalo, ukucasuka, amajaqamba esiswini, ukushaya kwenhliziyo nokuthuthumela kwemisipha ().

Inani le-caffeine elidingekayo ukuzwa le miphumela emibi lehluka kakhulu phakathi kwabantu.

Abanye bangaphuza ikhofi eliningi ngendlela abafuna ngayo, kanti abanye baba nezimpawu ngamanani amancane e-caffeine.

Ngezansi:

Ikhofi ixhunyaniswe nezinzuzo eziningi zezempilo. Kodwa-ke, i-caffeine eningi kakhulu ingadala imiphumela emibi kwabanye abantu.

6. Isibindi

Izitho ziyizitho ezinomsoco kakhulu wezilwane, kanti isibindi yisitho esinomsoco kunazo zonke.

Inothile kakhulu emanutheni amaningi abalulekile, njenge-iron, B12, uvithamini A nethusi.

Kodwa-ke, ingxenye engu-100 gram yesibindi senyama yenkomo iqukethe ngaphezu kokuphindwe kasithupha kokudla okunconywayo okudliwayo (i-RDI) kukavithamini A, kanye no-RDI ophindwe kathathu ().

UVitamin A uvithamini oncibilikayo onamafutha, okusho ukuthi ugcinwe emizimbeni yethu. Ngakho-ke, ukweqisa kungadala izimpawu zobuthi bukavithamini A.

Lezi zimpawu zingafaka izinkinga zombono, ubuhlungu bamathambo kanye nengozi eyengeziwe yokwaphuka, isicanucanu nokuhlanza ().

Ukudla ithusi eliningi kakhulu kungadala ubuthi bethusi. Lokhu kungaholela ekucindezelekeni kwe-oxidative nasekushintsheni kwe-neurodegenerative, futhi kungakhuphula ubungozi besifo i-Alzheimer's (,,).

Noma isibindi sinempilo emangalisayo futhi sinomsoco, kufanele hhayi idliwe nsuku zonke. Ukuyidla kanye ngesonto kwanele.

Ngezansi:

Isibindi siqukethe izakhi zomzimba eziningi ezibalulekile. Kodwa-ke, icebile kakhulu ku-vitamin A nethusi, okungadala izinkinga ngobuningi ngokweqile.

7. Imifino yeCruciferous

Imifino yeCruciferous ingumndeni wemifino efaka i-broccoli, amahlumela eBrussels, i-kale, iklabishi nemifino ye-collard.

Le mifino ixhunyaniswe nezinzuzo eziningi zezempilo, njengokuncishiswa kwengozi yomdlavuza nesifo senhliziyo (,,).

Imifino yeCruciferous yakha ingxenye enkulu yabantu abadla imifino nsuku zonke. Futhi sezidume kakhulu njengezithako kuma-smoothies ahlukahlukene aluhlaza kanye namajusi emifino emisha.

Kodwa-ke, izinhlanganisela ezikule mifino okuthiwa ama-thiocyanate zingaphazamisa amandla omzimba okuthola i-iodine. Lokhu kungaba nomthelela esimweni esibizwa nge-hypothyroidism (,).

I-Hypothyroidism ibonakala ngendlala yegilo engasebenzi. Izimpawu zibandakanya indlala yegilo ekhulisiwe, ukuzuza kwesisindo, ukuqunjelwa, isikhumba esomile namazinga anciphise amandla (,).

Yize imifino ye-cruciferous efana ne-broccoli iphilile kakhulu, ukungeza amanani aphezulu kuma-smoothies noma ama-juice aluhlaza kunganikela ekudleni okukhulu kwalezi zinhlanganisela.

Abantu abazwela ezinkingeni ze-thyroid kufanele bagweme ukudla le mifino ngemali enkulu kakhulu.

Ngezansi:

Imifino yeCruciferous iphilile futhi inempilo. Kodwa-ke, aqukethe ama-thiocyanate, angavimba ukumuncwa kwe-iodine. Abantu abanezinkinga ze-thyroid akufanele badle inani elikhulu kakhulu lale mifino.

8. Amantongomane eBrazil

Amantongomane aseBrazil aphakathi kwemithombo yokudla engcono kakhulu ye-selenium.

I-Selenium iyinto ebalulekile yokulandela umkhondo, kepha ingaba nobuthi ngamanani aphezulu (,).

Ukunconywa kwansuku zonke kwe-selenium kungama-micrograms angu-50-70 / ngosuku kubantu abadala. Ngokwengeziwe, izinga eliphezulu lokubekezelelana lokudla okuphephile cishe liyi-300 micrograms / ngosuku kubantu abadala (47,).

Inhlamvu eyodwa enkulu yaseBrazil ingaqukatha ama-micrograms angama-95 we-selenium. Lokhu kungaphezu kwenani lansuku zonke elinconyelwe abantu abadala, nokungaphezulu kuka- kathathu inani elidingwa yizingane.

Ukudla amantongomane angama-4-5 kuphela eBrazil kungashiya umuntu omdala emkhawulweni ophezulu wokudla okuphephile kwe-selenium, ngakho-ke akunconywa ukuthi udle okungaphezu kwalokho.

Izimpawu zesifo selenium zifaka ukulahleka kwezinwele nezinzipho, izingqinamba zokugaya ukudla nobunzima bememori ().

Ngezansi:

Amantongomane aseBrazil aqukethe i-selenium, okuyinto ebalulekile yokulandelela. Kodwa-ke, i-selenium inobuthi ngamanani aphezulu. Ngakho-ke, kufanele kudliwe amantongomane ambalwa eBrazil usuku ngalunye.

Thatha Umlayezo Wekhaya

Ukudla kulolu hlu konke kunempilo enhle.

Kodwa-ke, ukuthi okuthile kunempilo ngamanani amancane, akusho ukuthi amanani amakhulu anempilo.

Uma kukhulunywa ngokudla okunempilo, okuningi kunakho hhayi njalo kungcono.