Umhlahlandlela Wakho Kuhlelo Lokudla Olulwa Nokuvuvukala

-Delile

• Okuningi Ngokuvuvukala Emzimbeni
• Indlela Yokulawula Nokunciphisa Ukuvuvukala Okungapheli
• Ukudla Okubi Kakhulu Kokuvuvukala
• Amafutha anelisiwe
• I-Omega-6 Polyunsaturated Fatty Acids
• Ama-Carbs Acutshunguliwe
• Okuncono Ukudla Okulwa Nokuvuvukala
• I-Antioxidant-Rich Foods
• Amafutha Anempilo
• I-Omega-3 Fatty Acids
• Ukudla Okuphansi Kwe-Glycemic
• I-Anti-Inflammatory Diet Plan
• Uhlelo Lokudla Olulwa Nokuvuvukala Ungadliwa Kwasekuseni
• Uhlelo Lokudla Olulwa Nokuvuvukala Ungadliwa Ngesidlo Sasemini
• Anti-Inflammatory Diet Plan Recipes for Snacks
• I-Anti-Inflammatory Diet Plan Recipes Yedina
• Uhlelo Lokudla Olulwa Nokuvuvukala Ungadliwa
• Buyekeza kwe-

Naphezu kwayo yonke i-flack eyitholayo, ukuvuvukala kungaba yinto enhle ngempela. Cabanga ngalokhu: Uma ugwaza uzwane lwakho noma uba nesifo, amasosha omzimba aqala lokhu kuvuvukala ukuze asuse noma yiziphi izinto eziyingozi futhi aqalise inqubo yokuphulukisa, yingakho izindawo ezithintekile zizovuvukala, zibe bomvu, noma zizwe kushisa futhi zibuhlungu. "Ukuvuvukala empeleni kuvikela futhi kuphulukise umzimba ngokuwusiza ukuba ubuyele esimeni esifanele," kusho uWintana Kiros, R.D.N., L.D.N., umsunguli weRetet Lifestyle.

Izinkinga zenzeka lapho impendulo yokuvuvukala ingakuphilisi ukulimala noma inamathela isikhathi eside kunalokho oyidingayo. Lolu hlobo lokuvuvukala okungapheli lungalimaza ezinye izicubu ezinempilo ngokuhamba kwesikhathi, ngokusho kwendatshana eshicilelwe kulo magazini I-Oncotarget. Uma kunganciphisi, ukuvuvukala okungamahlalakhona kungaholela esifweni senhliziyo nemithambo yegazi, isifo sokuqina kwemithambo yegazi (ukwakha i-plaque ezindongeni zomthambo), thayipha isifo sikashukela sesi-2, nesifo samathambo, kubika i I-Oncotarget isihloko. Ukuvuvukala okungapheli nakho kungadala ukulimala kwe-DNA okungaholela kumdlavuza, ngokusho kweNational Cancer Institute. Eqinisweni, ochwepheshe balinganisela ukuthi ukutheleleka okungapheli nokuvuvukala kuhlotshaniswa namaphesenti angu-15 omdlavuza womuntu.

Ngenhlanhla, kunezinyathelo ongazithatha ukuvimbela ukuvuvukala okunamandla, okunenhloso yako, kusuka ekubeni ukuvuvukala okungapheli, okunezinkinga zako. Ikhishi lakho liyindawo enhle yokuqala, ikakhulukazi ngosizo lwecebo lokudla elwa nokuvuvukala. Nakhu okudingeka ukwazi ngokuvuvukala nokuthi ungalwa kanjani nakho.

Okuningi Ngokuvuvukala Emzimbeni

Umzimba wakho udala ukuvuvukala njengendlela esheshayo yokuphulukisa yonke into kusukela ekusikelweni kwephepha kuya kumkhuhlane. Ngokuyisisekelo, amasosha omzimba akhulisa ukujikeleza kwegazi endaweni elimele, agqugquzele ukushisa okulwa nokutheleleka, futhi athumele amangqamuzana egazi amhlophe nezinye izinhlanganisela ukuze axoshe amagciwane futhi alungise amangqamuzana alimele. Uma yenza lowo msebenzi, ukuvuvukala kuyinto enhle. (Okufanele ukuqashelwa: Ukuvuvukala kwesikhathi esifushane kokuzivocavoca nakho kuyasiza.)

Kepha kwesinye isikhathi, inqubo yokuvuvukala ingaqala ngaphandle kokulimala, noma ingahle iphele lapho kufanele. Ngaphezu kwalokho, isizathu sokuqhubeka asaziwa njalo, ngokusho kweNational Cancer Institute. Ngokuvamile, noma kunjalo, ukuvuvukala kungabangelwa yizimo ezinjengezinhlungu ezingapheli zomhlane; iziyaluyalu zomzimba ezifana ne-lupus; izifo eziqhubekayo ezibandakanya isifo sofuba, amagciwane, amabhaktheriya, ukungezwani komzimba; ngisho nesifo sezinsini. Ukukhuluphala futhi kuhlotshaniswa nengozi yokuvuvukala okungapheli, njengoba kwandisa inani lama-cytokines athile (izinto ezifihliwe amaseli omzimba omzimba) adala ukuvuvukala. Lesi simo siphinde sehlise amazinga e-adiponectin, i-hormone ekhishwe amangqamuzana amafutha anezindawo zokulwa nokuvuvukala, ngokusho kocwaningo olushicilelwe kumagazini. Izinqolobane Zesayensi Yezokwelapha. (Funda kabanzi mayelana nokuthi kungani amazinga ezifo ezizimele ekhuphuka.)

Ukuhlolwa kwegazi kungaveza amazinga amanje okuvuvukala komzimba wakho. Enye inketho ukuhlolwa okuzwela kakhulu kwe-c-reactive protein (hs-CRP). I-CRP iyinhlanganisela emzimbeni ephakama ngesikhathi sokuvuvukala, futhi lokhu kuhlolwa kungakunika umbono ngengozi yesifo senhliziyo esizayo, ngokusho kocwaningo lweHarvard. Akuwona wonke umuntu odinga ukuhlolelwa le phrotheni, kodwa ungase ufune ukubuza udokotela wakho mayelana nokuhlolwa uma unomlando womndeni wesifo senhliziyo - ikakhulukazi uma unezinye izici eziyingozi ezifana ne-cholesterol ephezulu (ngaphezu kuka-200) noma igazi eliphezulu. ingcindezi (ngaphezulu kuka-140/90). Ungase futhi ucabangele ukuhlolwa kwe-CRP uma unokungazweli kwe-insulin, isifo sikashukela, noma isifo esizimele, kusho uLisa M. Davis, Ph.D., umeluleki wokudla okunomsoco kanye nomcwaningi e-Baltimore, eMaryland.

Indlela Yokulawula Nokunciphisa Ukuvuvukala Okungapheli

Ukwenza ama-tweaks ambalwa empilweni yakho kungasiza ekugcineni ukuvuvukala. Izinguquko ezimbalwa ezingasiza:

• Ukuncipha emsimbeni. Ukuhlaziywa kwezifundo ezingama-73 zabantu "abakhuluphele ngokweqile nabakhuluphele" kwathola ukuthi ukuncipha kwesisindo kubangele ukuncipha okukhulu kwenani lama-cytokines avuvukalayo ku-plasma yegazi.
• Hambisa. Uma uqeqesha amandla noma wenza i-cardio, udala izinyembezi ezincane emisipheni yakho, okudala ukuvuvukala ukupholisa ukuhlukumezeka futhi kudale imicu eqinile yemisipha, uJoanne Donoghue, Ph.D., owatshelwa ngaphambilini Umumo. Kodwa ukuzivocavoca umzimba futhi kuvusa ukubonakaliswa kwama-cytokines amabili alwa nokuvuvukala asiza ukulawula ukuphendula komzimba lapho uqeda ukujuluka. Ngaphezu kwalokho, ukuvivinya umzimba njalo kuhlotshaniswa namazinga aphansi ama-cytokines avuvukalayo ku-plasma yegazi, ngokusho kokubuyekezwa okushicilelwe ku. I-Physiology.
• Lala kancane. Ukucindezeleka ngokomzimba nangokomzwelo kokubili kuhlotshaniswa nokukhululwa kwama-cytokines avuvukalayo, futhi abantu abanezinhlelo zokulala ezingavamile kungenzeka ukuthi babe nokuvuvukala okungapheli kunabantu abalala ngokungaguquki, ngokusho kwe-NIH article. (Okuhlobene: Ungalala Kangcono Kakhulu Lapho Ukucindezeleka Kumosha I-Zzz Yakho)
• Lungisa indlela odla ngayo. Ukudla njalo ukudla okuthile kungadala ukuvuvukala, kanti abanye bangakunqanda, kusho uKiros. Futhi kuleyo nothi, nakhu okufanele (futhi okungafanele) ukukufaka kuhlelo lwakho lokudla olwa nokuvuvukala.

Ukudla Okubi Kakhulu Kokuvuvukala

Uma ucabanga ngokuhlola uhlelo lokudla olulwa nokuvuvukala usuku noma ingunaphakade, gcina lolu hlu lokudla okuvuvukala ukuze ukugweme. Ngokuvamile, lezi zakhi zomsoco zitholakala ekudleni okuvuvukalayo njengokupakishwa, ukudla okugayiwe, kanye nemikhiqizo yezilwane ezinamafutha.

Amafutha anelisiwe

Akukho ukuvumelana okucacile phakathi kwabaphenyi kokuthi amafutha agcweleyo axhumene ngqo nokuvuvukala, kepha kufanelekile ukuthi kushiwo. Olunye ucwaningo lubonisa ukuthi ama-acids agcwele amafutha akhulisa ukukhiqizwa kwabalamuli abavuvukalayo (izithunywa ezikhuthaza impendulo yokuvuvukala) futhi zenze ukuvezwa kwezakhi zofuzo ezivuthayo, kuyilapho okunye ukubuyekezwa okuhlelekile kocwaningo lwesayensi kubonisa ukuthi ubufakazi bamanje obuhlanganisa ama-acids agcwele amafutha nokuvuvukala buhlala bungabonakali. (FYI, nawu umehluko phakathi kwamafutha "amahle" kanye "namabi".)

Ini kuyinto okwaziwayo, noma kunjalo, ukuthi amafutha agcweleyo - atholakala ekudleni okufana nezimbambo zenyama yenkomo, isoseji, inyama ethile esetshenzisiwe, noshizi - kungadala izinkinga uma kudliwa ngokweqile. Amafutha agcwalisiwe angakhuphula inani le-cholesterol egazini lakho, elihlangana nezinye izinto ukwakha uqwembe olwakheka emithanjeni yakho, ngokusho kwe-U.S. National Library of Medicine. Njengoba umzimba ubona lolu qweqwe njengento engavamile, amangqamuzana avuvukalayo ayakhululwa ukuze amboze uqweqwe futhi alususe odongeni egazini eligelezayo. Kodwa uma lelo qweqwe liqhuma futhi lixubeka negazi, lingakha ihlwili, okungaholela ekuhlaselweni yinhliziyo nokushaywa unhlangothi, ngokusho kweHarvard Medical School.

Ngaphezu kwalokho, ucwaningo lokungenelela lwamasonto angu-8 kubantu abane-cholesterol ephezulu lubonise ukuthi ukudla okuphansi kwe-cholesterol namafutha agcwele (amaphesenti angu-5 kuphela amafutha okudla avela emafutheni agcwele) kwakuxhunyaniswa nokunciphisa ukuvuvukala. I-TL; I-DR: Ukugcina amafutha akho agcwele aphansi kungaba kuhle enhliziyweni yakho nasemazingeni okuvuvukala.

I-Omega-6 Polyunsaturated Fatty Acids

I-Omega-6 fatty acids iyadingeka ukuze kusize amangqamuzana asebenze kahle, kodwa uma esetshenziswe ngokweqile, ama-acids angaba nemiphumela eyingozi kumaseli enhliziyweni nasemithanjeni yegazi, ngokusho kwe-NLM. Ngaphezu kwalokho, la mafutha acid angavimbela imiphumela emihle yokulwa nokuvuvukala kwama-omega-3 fatty acids. Inkinga: Ummbila, ubhontshisi, ubhekilanga, i-canola, isundu, kanye no-oyela we-safflower yimithombo ebalulekile yama-omega-6s, ngokusho kocwaningo olwenziwe Ijenali Yamazwe Ngamazwe Yesayensi Yamangqamuzana. Lezi zithako zivame ukusetshenziselwa ukupheka ngazo futhi zitholakala ekudleni okucutshungulwayo, ngakho-ke ungadla ama-omega-6 amaningi ngaphandle kokuqaphela. (Okuhlobene: Konke Odinga Ukukwazi Nge-Omega-6s ne-Omega-3s)

Ama-Carbs Acutshunguliwe

Cabanga ngomzimba wakho njengesithando somlilo, kusho uKiros. Ama-carbohydrate asetshenzisiwe enza okuningi njengephepha, futhi lapho angena esithandweni sakho, asha ngemizuzwana. "Ama-carbs asetshenzisiwe ahlaba ushukela wegazi, alahle i-insulin ohlelweni lwakho ukuphatha ushukela, bese enza ukuthi ufune ama-carbs amaningi ngoba uphelelwa amandla," kusho uKiros. Kungumjikelezo oqhubekayo owenzeka lapho udla ama-carbohydrate asetshenzisiwe, uyanezela. (ICYDK, insulini yihomoni esiza ukuphatha ushukela wegazi ukuze isetshenziswe njengamandla.)

Uma ujwayele ukuzwa ukukhuphuka okukhulu kushukela egazini ngemva kokudla, umzimba wakho uzokhiqiza ngokweqile ama-radical molecules mahhala (ama-molecule angazinzile angakheka kumaseli futhi abangele umonakalo ku-DNA, lipids, namaprotheni) futhi akhiphe ama-cytokines avuvukalayo, ngokusho kwe- Ucwaningo olushicilelwe ku-American Journal of Clinical Nutrition. Futhi lokhu kungaba nemiphumela emibi yezempilo. Ucwaningo lwabesifazane abacishe babe yi-1,500 luthole ukuthi labo izidlo zabo zinokudla okuningi okunezinkomba eziphezulu ze-glycemic, noma ukudla okwandisa ngokushesha amazinga eglucose egazini (cabanga: ushukela, iziphuzo ezithambile, isinkwa esimhlophe, amazambane nelayisi elimhlophe), cishe cishe kathathu maningi amathuba okuthi babulawe yisifo sokuvuvukala kunabesifazane abadla kakhulu ukudla okunenkomba ephansi ye-glycemic. (I-FTR, i-carbs nakanjani inendawo ekudleni okunempilo.)

Ngenkathi zonke lezi zinto kungenzeka kubangela ukuvuvukala, kubalulekile ukukhumbula ukuthi akudingeki ukuba ugweme ukudla okuvuvukala ngokuphelele. Amaphrotheni, amafutha anempilo, kanye ne-fiber kufana nezingodo ezigcina isithando sakho somlilo sisebenza ngokuqinile, futhi uma uhlanganisa ngamabomu lezo zakhi zomzimba nama-carbs asetshenzisiwe, amazinga kashukela egazini kungenzeka ukuthi ahlale ezinzile, kusho uKiros. "Usengazijabulela ngaphandle kokudala ukuvuvukala noma ukufafaza ushukela wegazi lakho," uyanezela. Ngemuva kwakho konke, uma uthatha ukudla okulwa nokuvuvukala ngayo yonke ingqondo noma lutho, uzoba nzima ukunamathela kuyo, uyachaza.

Okuncono Ukudla Okulwa Nokuvuvukala

KULUNGILE, uyazi ukuthi yikuphi ukudla okuvuvukala okufanele ukugweme, kodwa yikuphi ukudla okufanele ukungeze epuletini lakho? Bhekisa kulolu hlu lokudla okulwa nokuvuvukala. Ngayinye yalezi zakhi zomsoco - kanye nokudla okuvimbela ukuvuvukala okutholakala kukho - kuzosiza ukuvimbela leyo miphumela emibi yezempilo yokuvuvukala okungapheli.

I-Antioxidant-Rich Foods

I-ICYDK, ama-antioxidants ayizinhlanganisela ezisiza ukulwa nama-radicals mahhala angabangela ukulimala kwamangqamuzana, futhi ekugcineni, ukuvuvukala, ngokusho kwe-Harvard School of Public Health. Ngokuqondile, ama-antioxidants afana namavithamini A, C, no-E kanye nama-phytonutrients anjenge-carotenoids (atholakala emifino ewolintshi nephuzi njengezinqathe namazambane) nama-flavonoid (atholakala ezithelweni ezibomvu nezinsomi ezifana nama-apula, amajikijolo namagilebhisi) lonke usizo lucisha nenkinobho yokuvuvukala, kusho uKiros. Futhi ngokubonga, ungazithola eziningi zezithelo nemifino, okuhlanganisa imifino enamaqabunga, amawolintshi, amajikijolo, upelepele wensimbi, nokunye. Ezinye izinongo futhi zipakisha ama-antioxidants alwa nokuvuvukala, okuhlanganisa isinamoni, i-curry, i-dill, i-oregano, i-ginger, ne-rosemary. Amatiye agcwele kuwo futhi, okuhlanganisa izinhlobo eziluhlaza, ezimnyama, ezimhlophe, ne-oolong, ngakho-ke zizwe ukhululekile ukufaka isiphuzo ohlelweni lwakho lokudla lokulwa nokuvuvukala.

Amafutha Anempilo

Ngokungafani namafutha agcwele, angaholela kulokho kwakheka kwe-plaque futhi okungenzeka abangele ukuvuvukala, amafutha e-monounsaturated asiza ukwehlisa i-cholesterol ye-LDL (uhlobo "olubi" olungaqoqa emithanjeni) futhi lunganciphisa ukuvuvukala, ngokusho kweMicronutrient Research Center yase-Oregon State University. . Ngokufanayo, amafutha we-polyunsaturated angasiza futhi ukwehlisa i-cholesterol ye-LDL, okubalulekile ngoba ukudla okuphansi kwe-cholesterol nakho kunganciphisa ukuvuvukala emzimbeni, nge-OSU ngayinye. Ungawathola la mafutha angcono kuwe ngamafutha omnqumo nama-avocado, kanye nama-walnuts, amafilakisi nembewu ye-chia, konke okuqukethe la mafutha anempilo nama-omega-3s ukunciphisa ukuvuvukala, kusho uKiros.

I-Omega-3 Fatty Acids

I-Omega-3 fatty acids, uhlobo lwamafutha e-polyunsaturated, isiza ukwakha amangqamuzana obuchopho, igcine inhliziyo yakho iphilile, futhi ibe nomthelela wokulwa nokuvuvukala, kusho uKiros. Futhi ucwaningo lukhombisa ukuthi ukutholakala okuphezulu kwama-omega-3 fatty acids kuhlotshaniswe nama-biomarkers anciphile okuvuvukala, ngokusho kocwaningo oluvela e-Oregon State University (OSU). Ukuqinisekisa ukuthi uthola i-omega-3s ekudleni kwakho, nosh on imbewu ye-chia, ama-walnuts, ama-oysters, ne-herring, ngokusho kwe-NIH. Imithombo eyintandokazi ye-omega-3 kaKiros yohlelo lokudla lokulwa nokuvuvukala: ifilakisi nembewu ye-hemp, isardadi, isalmon, ne-mackerel.

Ukudla Okuphansi Kwe-Glycemic

Khumbula, ukuba namazinga aphezulu kashukela egazi kungadala ukuvuvukala kuma-radicals wamahhala nama-cytokines wokuvuvukala umzimba wakho owukhiqizayo uphendula. Yingakho ukudla okunenkomba ye-glycemic ephezulu (amaphethini okudla agxile ekudleni okunamandla amakhulu okunyusa ushukela wegazi) kungase kubangele ukuvuvukala, ngokocwaningo oluvela ku-OSU. Vele, kungaba nzima ukuqonda ukuthi ikuphi ukudla okungeke kusiphuze ngokuphelele ushukela wegazi lakho ngaphandle kokushaya iGoogle. Indlela elula yokubona ukuthi ukudla kunomthwalo ophakeme noma ophansi we-glycemic: okuqukethwe kwefayibha. "Ukudla okuphansi kwe-glycemic kuvame ukuba nokuqukethwe okuphezulu kwe-fiber, ngakho-ke ngifuna abantu bacabange ngokudla okune-fiber eningi, njengemifino ye-cruciferous efana ne-broccoli, ukholifulawa, amahlumela eBrussels," kusho uKiros.

I-Anti-Inflammatory Diet Plan

Ungakufaka kanjani ukudla okulwa nokuvuvukala kupuleti lakho? Bheka lezi zindlela zokupheka zokulwa nokuvuvukala kwebhulakufesi, isidlo sasemini, isidlo sakusihlwa, nakho konke ukudla okuncane phakathi. Qaphela, lolu hlelo lokudla oluqeda ukuvuvukala akufanele lubonwe njengemenyu okufanele uyilandele ku-T isonto lonke, kodwa kunalokho isibonelo sokuthi uhlelo lokudla okulwa nokuvuvukala lwansuku zonke lungabukeka kanjani.

Uhlelo Lokudla Olulwa Nokuvuvukala Ungadliwa Kwasekuseni

• 1 inkomishi ye-oatmeal enobisi olunamafutha: I-Oatmeal iqukethe ama-flavonoid futhi ayinawo amafutha agcwele.
• 2 wezipuni omisiwe kanye 1/2 inkomishi aluhlaza okwesibhakabhaka: Kokubili omisiwe kanye nama-blueberries yimithombo ecebile yama-antioxidants.
• Isipuni esingu-1 sama-walnuts: Ama-Walnuts agcwele i-omega-3 fatty acids.
• 1 inkomishi yetiye eliluhlaza: Itiye eliluhlaza licebile ngama-antioxidant polyphenols kepha alixhunyaniswa nokuvuvukala okwengeziwe njengoba ungakuthola ngokuphuza ikhofi elinganiselayo.
• I-1/4 ye-avocado kusinkwa sonke sikakolweni: Ukwatapheya unamafutha we-monounsaturated anti-inflammatory nama-omega-3s.
• I-smoothie yeberry eqandisiwe enezipuni ezi-2 zembewu ye-chia: Amajikijolo ahlinzeka ngama-antioxidants, kanti imbewu ye-chia inikeza ama-omega-3s namafutha anempilo.

Uhlelo Lokudla Olulwa Nokuvuvukala Ungadliwa Ngesidlo Sasemini

• Ama-ounces ama-3 we-turkey: I-Turkey inikeza amaprotheni futhi iqukethe u-3g nje wamafutha agcwele (amaphesenti angama-6.75 kuphela wesabelo esinconywayo sansuku zonke se-USDA sokudla okuphelele kwamafutha).
• Amaphesenti ayi-100 isinkwa sikakolweni esiphelele, ulethisi obomvu weqabunga, utamatisi ukwakha isemishi: Utamatisi, ulethisi, nesinkwa sikakolweni ogcwele kuqukethe ama-antioxidants lycopene, anthocyanins, nama-lignans, ngokulandelana.
• 1 ithisipuni imayonnaise: I-mayo iletha ukunambitheka okudingeka kakhulu kulesi sandwich, kanti inani elincane lama-omega-6s kumafutha we-soya ka-Mayo KULUNGILE uma ungasebenzisi imithombo ephezulu yalo kwenye indawo ekudleni kwakho.
• Ama-ounces ayisithupha wejusi yezithelo ngamaphesenti ayi-100: Ijusi yezithelo inikeza ama-antioxidants.

Anti-Inflammatory Diet Plan Recipes for Snacks

• 2 wezipuni amantongomane ahlanganisiwe: Amantongomane acebile emafutheni angama-monounsaturated.
• 3/4 indebe yamagilebhisi: Amagilebhisi aqukethe i-anthocyanins, uhlobo lwe-antioxidant.
• 1 inkomishi ye-yogurt yamaGrikhi: I-yogurt yamaGrikhi inikezela ngomthombo wama-probiotic, ongabuyisa ibhalansi yamagciwane esiswini sakho. (Lapho kuphelile, amabhaktheriya athumela amasignali kumasosha omzimba wakho ukuze enze ukuvuvukala.)
• 1/3 indebe yamajikijolo amasha: Amajikijolo ahlinzeka ngama-antioxidants kanye nefayibha kulesi sidlo esidambisa ukuvuvukala.

I-Anti-Inflammatory Diet Plan Recipes Yedina

• Ama-ounces amathathu esalmon yasendle ebhakwe efafazwe nge-oregano: I-Salmon ingumthombo ophezulu we-omega-3s, kanti i-oregano iqukethe ama-antioxidants. (I-Salmon nayo ishesha kakhulu ukulungiselela. Nazi izindlela ezinhlanu zokupheka i-salmon ngaphansi kwemizuzu eyi-15.)
• 1/2 indebe yerayisi elibomvu: Irayisi elinsundu liphezulu kuma-lignans.
• Imikhonto ye-asparagus eshubile egcwele uwoyela womnqumo: I-Asparagus iqukethe ama-antioxidants ahlukahlukene, kanti uwoyela womnqumo unikeza amafutha e-monounsaturated.
• Isaladi elenziwe ngezinkomishi eziyi-1/2 izinkomishi zesipinashi, opelepele obomvu osikiwe, u-anyanisi obomvu, izipuni ezi-2 zezikhukhula ze-avocado: Upelepele obomvu, u-anyanisi, nesipinashi kuqukethe i-antioxidant (lesi sakamuva siqukethe nenani elincane le-omega-3s), kanti ukwatapheya unikeza amafutha e-monounsaturated.
• Ukugqoka okwenziwe nge-1/2 isipuni samafutha omnqumo kanye no-1 ithisipuni uviniga: Amafutha omnqumo angumthombo wamafutha e-monounsaturated anti-inflammatory.
• 6 i-ounces iwayini elibomvu: Iwayini liqukethe ama-polyphenols.
• I-burger eyenziwe nge-tuna eyenziwe ngokwayo, exutshwe nopelepele wensimbi kanye nama-scallion: I-tuna iqukethe i-omega-3 fatty acids eqeda ukuvuvukala, kanti upelepele ongeziwe unikeza amandla e-antioxidants.
• Uhlangothi lwemifino engeyona yesitashi, efana ne-broccoli, ukholifulawa, i-kale, isikwashi noma amakhowe: Le mifino engekho isitashi ukudla okuphansi kwe-GI, okusiza ukugcina ushukela wegazi uzinzile.

Uhlelo Lokudla Olulwa Nokuvuvukala Ungadliwa

• 1 inkomishi yamapentshisi amasha aqoshiwe, afafazwe ngesinamoni: Amapentshisi aqukethe ama-carotenoid nama-flavonoid, kuyilapho isinamoni ipakisha ama-polyphenols.
• Ubusuku be-chia seed pudding, obenziwe ngenkomishi ye-1/4 yembewu ye-chia, 1 inkomishi ketshezi (njengobisi olusekelwe esitshalweni noma ijusi): Imbewu ye-chia iziqhayisa ngo-11g wefayibha ngezipuni ezimbili zezipuni futhi iwumthombo wesitshalo ocebe kakhulu wama-omega-3 fatty acids.
• Izithelo ezintsha ozozibeka phezu kwepudding: Isithelo esengeziwe ku-chia seed pudding sinikeza umthombo wama-antioxidants.

Buyekeza kwe-