Ukudla okulwa nokuvuvukala: Izinhlobo ezi-8 okungafanele ukuthi zintule ekudleni
-Delile
- Uhlu lokudla okulawula ukuvuvukala
- Imenyu yokudla ukunciphisa ukuvuvukala
- Bona ezinye izitshalo zokwelapha ezilwa nokuvuvukala ku: Natural anti-inflammatory.
Ukudla okulwa nokuvuvukala, njengesafroni nogalikhi omuncu, kusebenza ngokunciphisa ukukhiqizwa kwezinto emzimbeni ezikhuthaza ukuvuvukala. Ngaphezu kwalokho, lokhu kudla kusiza ekuqiniseni amasosha omzimba, okwenza umzimba umelane kakhulu nemikhuhlane, umkhuhlane nezinye izifo.
Lokhu kudla futhi kubalulekile ekwelapheni izifo ezivuthayo ezifana nesifo samathambo, njengoba zisiza ekwehliseni nasekuvikeleni ubuhlungu bamalunga obenzeka kulesi sifo.
Uhlu lokudla okulawula ukuvuvukala
Ukudla okulawula ukuvuvukala kunothile ezintweni ezifana ne-allicin, i-omega-3 fatty acids ne-vitamin C, efana ne:
- Amakhambi, njengegalikhi ecubuziwe, isafron, i-curry no-anyanisi;
- Izinhlanzi ezicebile ku-omega-3, njenge-tuna, ama-sardine ne-salmon;
- Imbewu ye-Omega-3, okufana nefilakisi, i-chia nesesame;
- Izithelo ze-Citrus, njenge-orange, i-acerola, i-guava ne-ananas;
- Izithelo ezibomvu, njengepomegranati, ikhabe, i-cherry, isitrobheli kanye namagilebhisi;
- Izithelo zikawoyela, njengama-chestnuts nama-walnuts;
- Yemifino njenge-broccoli, ukholifulawa, iklabishi no-ginger;
- Amafutha kakhukhunathi namafutha omnqumo.
Ukuqinisa amasosha omzimba nokulwa nezifo ezivuthayo, kufanele ukudle lokhu kudla nsuku zonke, udle izinhlanzi amahlandla ama-3 kuye kwayi-5 ngeviki, ufaka imbewu kumasaladi nama-yogathi, nokudla izithelo ngemuva kokudla noma ukudla okulula.
Imenyu yokudla ukunciphisa ukuvuvukala
Ithebula elilandelayo likhombisa isibonelo semenyu yezinsuku ezi-3 zokudla okulwa nokuvuvukala:
| Isidlo | Usuku 1 | Usuku 2 | Usuku 3 |
| Ukudla kwasekuseni | i-yoghurt yemvelo i-smoothie enama-strawberry ama-4 + ucezu olu-1 lwesinkwa esiphelele noshizi wemina | ikhofi elingenashukela + namaqanda ama-2, utamatisi ne-oregano | ikhofi elingenashukela + 100 ml wobisi + 1 ushizi crepe |
| Isidlo sasekuseni | Ibhanana eli-1 + 1 ikhola lesobho lamantongomane | 1 apula + ama-chestnuts ayi-1 | 1 ingilazi yejusi eluhlaza |
| Isidlo sasemini sasemini | Ucezu lwe-1/2 lwesalmon eyosiwe + amazambane athosiwe notamatisi, u-anyanisi nopelepele, okunongwe ngamakhambi amahle nogalikhi | I-4 col yelayisi elinsundu + 2 col yesobho likabhontshisi + inkukhu eyosiwe ne-tomato sauce ne-basil | I-tuna pasta enososo we-pesto + isaladi eluhlaza ogcotshwe ngamafutha omnqumo |
| Isidlo sasemini | 1 ingilazi yejusi ye-orange + izingcezu ezi-2 zeshizi othosiwe ngamafutha omnqumo, i-oregano notamatisi oqoshiwe | iyogathi yemvelo enoju + 1 ikholamu lesobho le-oat | ikhofi elingenashukela + 1 i-tapioca encane eneqanda |
Ngaphezu kokwanda kokusetshenziswa kokudla okulwa nokuvuvukala, kubalulekile futhi ukunciphisa ukusetshenziswa kokudla okwandisa ukuvuvukala emzimbeni, okuyinyama ecutshungulwa kakhulu, efana nesoseji, isoseji kanye nebhekoni, ukudla okulungiselelwe okunothile okunamafutha njenge-lasagna, i-pizza ne-hamburger kanye ukudla okusheshayo. Funda ukuthi ungakwenza kanjani ukudla okulwa nokuvuvukala.
Bona ezinye izitshalo zokwelapha ezilwa nokuvuvukala ku: Natural anti-inflammatory.
Okuthunyelwe Okuhehayo
Isimo Sempilo Yakho Yobulili