Ukudla okungu-5 okuvikela umdlavuza wesinye

-Delile

• 1. Utamatisi: i-lycopene
• 2. Amantongomane aseBrazil: i-selenium
• 3. Imifino yeCruciferous: sulforaphane
• 4. Itiye elihlaza: ama-isoflavones nama-polyphenols
• 5. Inhlanzi: omega-3

Ukudla okukhonjiswe ukuvimbela umdlavuza wendlala yesinye yilokho okunothe ngama-lycopene, njengotamatisi nophopo, kanye nalawo acebile nge-fiber nama-antioxidants, njengezithelo, imifino, imbewu namantongomane, okumele kudliwe njalo ukuze ukwazi ukwenza ukuvimbela.

Umdlavuza wendlala yesinye uthinta ikakhulukazi abesilisa abaneminyaka engaphezu kwengama-40 nomlando womdlavuza emndenini, futhi uxhunyaniswe nokudla okunothe ngokudla okucutshunguliwe njengokudla okusheshayo, nenyama efana nesoseji kanye nesoseji, isibonelo.

Buka ividiyo ekhuluma ngale ndaba:

1. Utamatisi: i-lycopene

Utamatisi wukudla okucebe kakhulu ku-lycopene, isakhi esinamandla amakhulu okuvikela i-antioxidant ukuvikela amaseli endlala ekushintsheni okuyingozi, njengokuphindaphindeka okungalawulwa okwenzeka ekukhuleni kwesimila. Ngaphezu kokuvimbela umdlavuza, i-lycopene nayo isebenza ngokwehlisa (i-bad) i-LDL cholesterol nokuvikela umzimba ezifweni zenhliziyo, njengokuhlaselwa yinhliziyo.

Inani le-lycopene okumele lisetshenziswe ukuvimbela umdlavuza lingama-35 mg ngosuku, elilingana notamatisi abayi-12 noma u-230 ml wokukhishwa kwetamatisi. Lesi sithako sitholakala kakhudlwana lapho ukudla kufakwa emazingeni okushisa aphezulu, yingakho utamatisi usoso une-lycopene eningi kunamatamatisi amasha. Ngaphezu kukatamatisi nezinto ezitholakala kuzo, okunye ukudla okunothe ngama-lycopene yi-guava, upopo, i-cherry nekhabe.

2. Amantongomane aseBrazil: i-selenium

I-Selenium iyiminerali etholakala ikakhulu kumantongomane aseBrazil futhi esiza ukuvimbela umdlavuza ngokubamba iqhaza ekufeni okuhleliwe kwamaseli, okuvimbela ukukhiqizwa kwamaseli, okusebenza njenge-antioxidant. Ngaphezu kwama-chestnut, ibuye ibe khona ekudleni okufana nofulawa kakolweni, isikhuphasha seqanda nenkukhu. Bona ukudla okunothe nge-selenium.

3. Imifino yeCruciferous: sulforaphane

Imifino yeCruciferous efana ne-broccoli, ukholifulawa, iklabishi, amahlumela eBrussels kanye ne-kale bacebile kumsoco we-sulforaphane kanye ne-indole-3-carbinol, izakhamzimba ezinomphumela wokulwa namagciwane futhi okukhuthaza ukufa okuhleliwe kwamangqamuzana endlala yesinye, okuvimbela ukwanda kwawo emathunjini.

4. Itiye elihlaza: ama-isoflavones nama-polyphenols

Ama-Isoflavones nama-polyphenols ane-antioxidant, antiproliferative and stimulating programmed death, known as apoptosis.

Ngaphezu kwetiye eliluhlaza, lezi zakhi zomzimba nazo zikhona ezithelweni nemifino eminingi, ubhontshisi wesoya newayini elibomvu.

5. Inhlanzi: omega-3

I-Omega-3 wuhlobo lwamafutha amahle asebenza njenge-anti-inflammatory ne-antioxidant, enza ngcono impilo yamaseli futhi avikele izifo ezifana nomdlavuza nezinkinga zenhliziyo. Itholakala ezinhlanzini zamanzi anosawoti njenge-salmon, i-tuna kanye ne-sardine, kanye nokudla okufana ne-flaxseed ne-chia.

Ngokuhambisana nokusetshenziswa kakhulu kwezithelo, imifino kanye netiye eluhlaza, kubalulekile futhi ukunciphisa ukutholakala kwamafutha agcwele, atholakala kakhulu enyameni ebomvu, ubhekeni, amasoseji afana nesoseji, isoseji kanye neham, ukudla okusheshayo nokudla okunezimboni ezinamafutha amaningi, njenge-lasagna kanye ne-pizza efriziwe.

Ngaphezu kokudla, kubalulekile ukuthi kwenziwe ukuhlolwa kokuvikela umdlavuza wesinye kanye nodokotela womchamo futhi wazi izimpawu zokuqala zalesi sifo, ukuze sisheshe sibonakale. Bheka kule vidiyo elandelayo ukuthi yiziphi izivivinyo okufanele zenziwe: