13 Ukudla Okunganciphisa Ingozi Yakho Yomdlavuza

-Delile

• 1. Broccoli
• 2. Izaqathe
• 3. Ubhontshisi
• 4. Amajikijolo
• 5. Isinamoni
• 6. Amantongomane
• 7. Amafutha Omnqumo
• 8. Isiphepho
• 9. Izithelo Zikawolintshi
• 10. Ifilakisi
• 11. Utamatisi
• 12.Igalikhi
• 13. Izinhlanzi Ezinamafutha
• Okusemqoka

Okudlayo kungathinta kakhulu izici eziningi zempilo yakho, kufaka phakathi ingozi yokuba nezifo ezingalapheki njengesifo senhliziyo, isifo sikashukela nomdlavuza.

Ukuthuthukiswa komdlavuza, ikakhulukazi, kukhonjisiwe ukuthi kuthonywe kakhulu yindlela odla ngayo.

Ukudla okuningi kunezakhi eziwusizo ezingasiza ukunciphisa ukukhula komdlavuza.

Kukhona nezifundo eziningana ezibonisa ukuthi ukudla okuphezulu kokudla okuthile kungahlotshaniswa nengozi engezansi yesifo.

Lo mbhalo uzongena ocwaningweni bese ubheka ukudla okungu-13 okunganciphisa ingozi yomdlavuza.

1. Broccoli

I-Broccoli iqukethe i-sulforaphane, inhlanganisela yezitshalo etholakala kwimifino ye-cruciferous engaba nezindawo ezinamandla zokulwa nomdlavuza.

Ucwaningo olulodwa lwe-test-tube lubonise ukuthi i-sulforaphane inciphise usayizi nenombolo yamaseli womdlavuza webele kuze kufike kuma-75% ().

Ngokufanayo, isifundo sezilwane sathola ukuthi ukwelapha amagundane nge-sulforaphane kusize ekubulaleni amaseli omdlavuza wendlala yesinye futhi kwehlise ivolumu yesimila ngaphezu kuka-50% ().

Ezinye izifundo zithole nokuthi ukutholakala okuphezulu kwemifino ye-cruciferous efana ne-broccoli kungaxhunyaniswa nengozi ephansi yomdlavuza obomvu.

Ukuhlaziywa okukodwa kwezifundo ezingama-35 kukhombisile ukuthi ukudla imifino ethe xaxa ye-cruciferous kuhlotshaniswa nengozi ephansi yomdlavuza we-colorectal kanye ne-colon ().

Ukufaka i-broccoli enokudla okumbalwa ngesonto kungahle kufike nezinzuzo ezithile zokulwa nomdlavuza.

Kodwa-ke, khumbula ukuthi ucwaningo olukhona aluzange lubheke ngqo ukuthi i-broccoli ingawuthinta kanjani umdlavuza kubantu.

Esikhundleni salokho, kukhawulelwe ekuhloleni i-test-tube, yezilwane kanye nokubuka okuphenye imiphumela yemifino ye-cruciferous, noma imiphumela yenkomfa ethile ku-broccoli. Ngakho-ke, kudingeka izifundo eziningi.

IsifinyezoI-Broccoli iqukethe i-sulforaphane, inhlanganisela ekhonjisiwe ukuthi ibangela isimila sokufa kwamangqamuzana futhi yehlisa usayizi wesimila ezifundweni ze-test-tube nasezilwaneni. Ukudla okuphezulu kwemifino ye-cruciferous kungabuye kuhlotshaniswe nengozi ephansi yomdlavuza obala.

2. Izaqathe

Ucwaningo oluningi luye lwathola ukuthi ukudla izaqathe eziningi kuxhumene nokwehla kwengozi yezinhlobo ezithile zomdlavuza.

Isibonelo, ukuhlaziywa kubheke imiphumela yezifundo ezinhlanu futhi kwaphetha ngokuthi ukudla izaqathe kunganciphisa ingozi yomdlavuza wesisu kuze kufike ku-26% ().

Olunye ucwaningo luthole ukuthi ukudla kakhulu izaqathe kuhlotshaniswa namazinga aphansi we-18% wokuthola umdlavuza we-Prostate ().

Ucwaningo olulodwa luhlaziye izidlo zabahlanganyeli abangu-1,266 abanomdlavuza wamaphaphu nangaphandle kwawo. Ithole ukuthi ababhemayo bamanje abangadli izaqathe banamathuba aphindwe kathathu okuba nomdlavuza wamaphaphu, uma kuqhathaniswa nalabo abadla izaqathe ngaphezu kwesisodwa ngesonto ().

Zama ukufaka izaqathe ekudleni kwakho njenge-snack enempilo noma i-side dish esiphundu izikhathi ezimbalwa ngesonto ukuze wandise ukudla kwakho futhi wehlise nengozi yokuba nomdlavuza.

Noma kunjalo, khumbula ukuthi lezi zifundo zibonisa ukuhlangana phakathi kokudla isanqante nomdlavuza, kodwa ungazibali ezinye izinto ezingadlala indima.

Isifinyezo Ezinye izifundo zithole ukuhlangana phakathi kokudla isanqante nokwehla kwengozi yomdlavuza wesinye, wamaphaphu nowesisu.

3. Ubhontshisi

Ubhontshisi bune-fiber eningi, okuthe olunye ucwaningo luye lwathola kungasiza ekuvikeleni emdlavuzeni (,,).

Ucwaningo olulodwa lulandele abantu abangu-1,905 abanomlando wezicubu ezi-colorectal, futhi bathola ukuthi labo abadla ubhontshisi ophekwe kakhulu, omisiwe bavame ukuba nokwehla kwengozi yokuphindeka kwesimila ().

Ucwaningo lwesilwane luye lwathola nokuthi ukondla amagundane ubhontshisi omnyama noma ubhontshisi we-navy bese kuthonya umdlavuza wekoloni kuvimbe ukukhula kwamangqamuzana omdlavuza kuze kufike ku-75% ().

Ngokwale miphumela, ukudla izinsizakalo ezimbalwa zobhontshisi isonto ngalinye kungakhuphula ukudla kwakho kwe-fiber futhi kusize ekwehliseni ubungozi bokuba nomdlavuza.

Kodwa-ke, ucwaningo lwamanje lukhawulelwe ezifundweni nasezifundweni zezilwane ezibonisa ukuhlangana kepha hhayi ukubangelwa. Kudingeka izifundo eziningi ukuhlola lokhu kubantu, ikakhulukazi.

Isifinyezo Ubhontshisi bune-fiber eningi, okungenzeka ukuthi iyazivikela kumdlavuza obala ngokombala. Ucwaningo lwabantu nolwezilwane luye lwathola ukuthi ukudla ubhontshisi okuphezulu kunganciphisa ubungozi bezimila ezi-colorectal kanye nomdlavuza wekoloni.

4. Amajikijolo

Amajikijolo aphezulu kuma-anthocyanins, ama-pigment ezitshalo anezakhi ze-antioxidant futhi angahle ahlotshaniswe nengozi enciphisiwe yomdlavuza.

Kokucwaninga okukodwa komuntu, abantu abangama-25 abanomdlavuza omhlophe baphathwa nge-bilberry ekhishwe izinsuku eziyisikhombisa, okwatholakala ukuthi kunciphisa ukukhula kwamangqamuzana omdlavuza ngo-7% ().

Olunye ucwaningo oluncane lunikeze ama-raspberry amnyama omiswe qhwa ezigulini ezinomdlavuza womlomo futhi lakhombisa ukuthi lehla amazinga ezimpawu ezithile ezihambisana nokwanda komdlavuza ().

Olunye ucwaningo lwesilwane luthole ukuthi ukunikeza amagundane amajikijolo amnyama omisiwe okwehlisiwe kunciphise izehlakalo zesimila ngokufika kuma-54% futhi kwehlise inani lezimila kuze kufike kuma-62% ().

Ngokunjalo, olunye ucwaningo lwesilwane lukhombise ukuthi ukunikeza amagundane ukukhishwa kwamajikijolo kutholakale ukuvimbela ama-biomarker amaningi womdlavuza ().

Ngokuya ngalokhu okutholakele, kufaka phakathi ukukhishwa noma amajikijolo amabili ekudleni kwakho usuku ngalunye kungasiza ekuvimbeleni ukukhula komdlavuza.

Hlala wazi ukuthi lezi yizifundo zezilwane nezokubheka ezibheka imiphumela yesilinganiso esinqunyiwe sokukhishwa kwamajikijolo, futhi kudingeka ucwaningo olwengeziwe lomuntu.

Isifinyezo Olunye ucwaningo lwe-tube-test nolwezilwane luthole ukuthi izinhlanganisela zamajikijolo zinganciphisa ukukhula nokusabalala kwezinhlobo ezithile zomdlavuza.

5. Isinamoni

ICinnamon yaziwa kakhulu ngezinzuzo zayo zezempilo, kufaka phakathi amandla ayo okunciphisa ushukela wegazi nokunciphisa ukuvuvukala (,).

Ngaphezu kwalokho, ezinye izifundo zokuhlola ithubhu nezilwane zithole ukuthi isinamoni ingasiza ukuvimba ukusabalala kwamangqamuzana omdlavuza.

Ucwaningo lwe-test-tube luthole ukuthi ukukhishwa kwesinamoni kukwazile ukunciphisa ukusabalala kwamangqamuzana omdlavuza futhi kwabangela nokufa kwawo ().

Olunye ucwaningo lwe-test-tube lukhombisa ukuthi uwoyela obalulekile wesinamoni ucindezela ukukhula kwamangqamuzana omdlavuza wekhanda nentamo, futhi wanciphisa kakhulu nosayizi wesimila ().

Ucwaningo lwesilwane lukhombise nokuthi ukukhishwa kwesinamoni kubangele ukufa kwamangqamuzana kumaseli wesimila, futhi kwehlise nokuthi zingakanani izicubu ezikhule futhi zasakazeka ().

Kubandakanya isipuni esingu-1 / 2-1 (2-4 amagremu) wesinamoni ekudleni kwakho ngosuku kungasiza ekuvikeleni umdlavuza, futhi kungahle kufike nezinye izinzuzo, njengokunciphisa ushukela wegazi nokuncipha kokuvuvukala.

Kodwa-ke, kudingeka izifundo eziningi ukuqonda ukuthi isinamoni ingakuthinta kanjani ukukhula komdlavuza kubantu.

Isifinyezo Ucwaningo lwe-tube-test nolwezilwane luthole ukuthi ukukhishwa kwesinamoni kungaba nezindawo zokulwa nomdlavuza futhi kungasiza ekwehliseni ukukhula nokusabalala kwezimila. Ucwaningo olwengeziwe kubantu luyadingeka.

6. Amantongomane

Ucwaningo luthole ukuthi ukudla amantongomane kungaxhunyaniswa nengozi ephansi yezinhlobo ezithile zomdlavuza.

Isibonelo, ucwaningo lubheke ekudleni kwabantu abangu-19,386 lwathola ukuthi ukudla inani elikhulu lamantongomane kuhlotshaniswa nokwehla kwengozi yokubulawa ngumdlavuza ().

Olunye ucwaningo lulandele ababambiqhaza abangama-30,708 kuze kube yiminyaka engama-30 futhi bathola ukuthi ukudla amantongomane njalo kuhlotshaniswa nokwehla kwengozi yomdlavuza we-colorectal, pancreatic kanye ne-endometrial ().

Ezinye izifundo zithole ukuthi izinhlobo ezithile zamantongomane zingaxhunyaniswa nengozi yomdlavuza ephansi.

Isibonelo, amantongomane aseBrazil aphezulu e-selenium, angasiza ekuvikeleni umdlavuza wamaphaphu kulabo abanesimo esiphansi selenium ().

Ngokufanayo, isifundo esisodwa sesilwane sikhombise ukuthi ukondla amagundane ama-walnuts kwehlise izinga lokukhula kwamangqamuzana omdlavuza webele ngo-80% futhi kwehlisa inani lezicubu ngo-60% ().

Le miphumela iphakamisa ukuthi ukwengeza ukuphakelwa kwamantongomane ekudleni kwakho usuku ngalunye kunganciphisa ingozi yokuba nomdlavuza ngokuzayo.

Noma kunjalo, kudingeka ezinye izifundo ebantwini ukuthola ukuthi amantongomane abhekele le nhlangano, noma ngabe ezinye izinto ziyabandakanyeka.

Isifinyezo Olunye ucwaningo luthole ukuthi ukwanda kokudla amantongomane kungehlisa ingozi yomdlavuza. Ucwaningo lubonisa ukuthi ezinye izinhlobo ezithile ezifana namantongomane aseBrazil nama-walnuts nazo zingaxhunyaniswa nengozi ephansi yomdlavuza.

7. Amafutha Omnqumo

Amafutha omnqumo agcwele izinzuzo zezempilo, ngakho-ke akumangalisi ukuthi kungenye yezinto eziphambili zokudla kwaseMedithera.

Ucwaningo oluningi luye lwathola nokuthi ukudla okuphezulu kwamafutha omnqumo kungasiza ukuvikela umdlavuza.

Ukubuyekezwa okukhulu okwenziwe ngezifundo eziyi-19 kukhombisile ukuthi abantu abadle uwoyela omningi kunabo bonke babenobungozi obuphansi bokuba nomdlavuza webele nomdlavuza wohlelo lokugaya ukudla kunalabo abadla kakhulu ().

Olunye ucwaningo lubheke amazinga omdlavuza emazweni angama-28 emhlabeni jikelele kwatholakala ukuthi izindawo ezinokudla okuphezulu kwamafutha omnqumo zehlile amazinga omdlavuza ocolo ().

Ukuswayipha amanye amafutha ekudleni kwakho uwoyela womnqumo kuyindlela elula yokusebenzisa izinzuzo zayo zezempilo. Ungayigcoba ngamasaladi nemifino ephekiwe, noma uzame ukuyisebenzisa kuma-marinade akho ukuthola inyama, inhlanzi noma inkukhu.

Yize lezi zifundo zikhombisa ukuthi kungahle kube nokuhlangana phakathi kokudla kwamafutha omnqumo nomdlavuza, kungenzeka ukuthi kunezinye izinto ezithintekayo. Kudingeka izifundo eziningi ukubheka imiphumela eqondile yamafutha omnqumo kumdlavuza kubantu.

Isifinyezo Ucwaningo oluningi lukhombisile ukuthi ukudla okuphezulu kwamafutha omnqumo kungahle kuhlotshaniswe nengozi encishisiwe yezinhlobo ezithile zomdlavuza.

8. Isiphepho

I-Turmeric iyi-spice esaziwa kakhulu ngezakhiwo zayo ezikhuthaza impilo. ICurcumin, isithako sayo esisebenzayo, yikhemikhali elinemiphumela elwa nokuvuvukala, i-antioxidant kanye ne-anticancer.

Ucwaningo oluthile lubheke imiphumela ye-curcumin ezigulini ezingama-44 ezinezilonda kukholoni ezingaba nomdlavuza. Ngemuva kwezinsuku ezingama-30, ama-4 amagremu e-curcumin nsuku zonke anciphisa inani lezilonda ezikhona nge-40% ().

Esifundweni se-test-tube, i-curcumin nayo yatholwa ukunciphisa ukusabalala kwamangqamuzana omdlavuza wekoloni ngokukhomba i-enzyme ethile ehlobene nokukhula komdlavuza ().

Olunye ucwaningo lwe-test-tube lubonise ukuthi i-curcumin isize ukubulala amangqamuzana omdlavuza ekhanda nasentanyeni ().

ICurcumin nayo ikhonjiswe ukuthi iyasebenza ekwehliseni ukukhula kwamangqamuzana omdlavuza wamaphaphu, webele nowe-prostate kwezinye izifundo zokuhlolwa kwamashubhu (,,).

Ukuze uthole imiphumela emihle, hlose okungenani amathisipuni ayi-1 / 2-3 (1-3 amagremu) we-turmeric yomhlabathi ngosuku. Yisebenzise njengesinongo somhlabathi ukwengeza ukunambitheka kokudla, bese ukubhangqa nopelepele omnyama ukusiza ukukhulisa ukumuncwa kwawo.

Isifinyezo I-Turmeric iqukethe i-curcumin, ikhemikhali elikhonjisiwe ukunciphisa ukukhula kwezinhlobo eziningi zomdlavuza nezilonda ku-test-tube nasezifundweni zabantu.

9. Izithelo Zikawolintshi

Ukudla izithelo ezisawolintshi ezifana nolamula, ulimu, izithelo zomvini namawolintshi kuhlotshaniswe nengozi encane yomdlavuza kwezinye izifundo.

Olunye ucwaningo olukhulu lwathola ukuthi ababambiqhaza abadle inani eliphakeme lezithelo ezingamawolintshi babenobungozi obuncane bokuthola umdlavuza wamapheshana okugaya nawaphezulu aphezulu).

Ukubuyekezwa okubheka izifundo eziyisishiyagalolunye kuphinde kwathola ukuthi ukudla kakhulu izithelo ezisawolintshi kuxhunyaniswe nengozi encishisiwe yomdlavuza wepancreatic ().

Ekugcineni, ukubuyekezwa kwezifundo eziyi-14 kukhombisile ukuthi ukudla okuphezulu, noma okungenani ama-servings amathathu ngesonto, wezithelo ezisawolintshi kwehlise ingozi yomdlavuza wesisu ngo-28% ().

Lezi zifundo ziphakamisa ukuthi ukufaka izinsiza ezimbalwa zezithelo ezisawolintshi ekudleni kwakho isonto ngalinye kunganciphisa ingozi yokuba nezinhlobo ezithile zomdlavuza.

Khumbula ukuthi lezi zifundo azizibali ezinye izinto ezingabandakanyeka. Kudingeka izifundo eziningi mayelana nokuthi izithelo zamawolintshi zikuthinta kanjani ngqo ukukhula komdlavuza.

Isifinyezo Ucwaningo luthole ukuthi ukudla izithelo ezisawolintshi okuphezulu kunganciphisa ubungozi bezinhlobo ezithile zomdlavuza, kufaka phakathi umdlavuza wepancreatic kanye nesisu, kanye nomdlavuza wamapheshana wokugaya nawaphezulu.

10. Ifilakisi

Amafayibha aphezulu kanye namafutha enempilo enhliziyo, ama-flaxseed angaba ukwengeza okunempilo ekudleni kwakho.

Olunye ucwaningo lukhombisile ukuthi kungasiza ukwehlisa ukukhula komdlavuza futhi kusize ukubulala amangqamuzana omdlavuza.

Kokunye ukuhlola, abesifazane abangama-32 abanomdlavuza webele bathola i-muffin efilakisi nsuku zonke noma i-placebo isikhathi esingaphezu kwenyanga.

Ekupheleni kocwaningo, iqembu elinefilakisi lase lehlise amazinga ezimaki ezithile ezikala ukukhula kwesimila, kanye nokwanda kokufa kwesifo somdlavuza ().

Kwesinye isifundo, abesilisa abayi-161 abanomdlavuza wendlala yesinye baphathwa nge-flaxse, okwatholakala ukuthi kunciphisa ukukhula nokwanda kwamangqamuzana omdlavuza ().

I-flaxseed ine-fiber ephezulu, ezinye izifundo ezitholile ukuthi zivikela umdlavuza we-colorectal (,,).

Zama ukwengeza isipuni esisodwa (amagremu ayi-10) womhlabathi efakwe iflakisi ekudleni kwakho usuku ngalunye ngokukuxuba kube ama-smoothies, ukufafaze okusanhlamvu ne-yogurt, noma ukuwengeze kuzimpahla zakho ozithandayo ezibhakiwe.

Isifinyezo Ezinye izifundo zithole ukuthi i-flaxseed inganciphisa ukukhula komdlavuza kumdlavuza webele nowe-prostate. Kubuye kube nefayibha ephezulu, enganciphisa ingozi yomdlavuza obala ngokwezibalo.

11. Utamatisi

ILycopene iyinhlanganisela etholakala kutamatisi enesibopho sombala wayo obomvu ogqamile kanye nezakhiwo zayo ezilwa nomdlavuza.

Ucwaningo oluningi luye lwathola ukuthi ukwanda kokudla kwe-lycopene notamatisi kungaholela engcupheni encishisiwe yomdlavuza wesinye.

Ukubuyekezwa kwezifundo eziyi-17 kutholile nokuthi ukutholakala okuphezulu kukamatamatisi aluhlaza, utamatisi ophekiwe kanye ne-lycopene konke kuhlotshaniswa nengozi encishisiwe yomdlavuza wesinye ().

Olunye ucwaningo lwabantu abangama-47,365 luthole ukuthi ukudla kakhulu usoso katamatisi, ikakhulukazi, kuxhunyaniswe nengozi ephansi yokuba nomdlavuza wendlala yabesilisa ().

Ukusiza ukukhuphula ukudla kwakho, faka utamatisi ophekiwe noma ababili ekudleni kwakho usuku ngalunye ngokuwafaka kuma-sandwich, amasaladi, amasoso noma izitsha ze-pasta.

Noma kunjalo, khumbula ukuthi lezi zifundo zibonisa ukuthi kungenzeka kube nokuhlangana phakathi kokudla utamatisi kanye nokwehla kwengozi yomdlavuza wendlala yabesilisa, kodwa azizibali ezinye izinto ezingabandakanyeka.

Isifinyezo Olunye ucwaningo luye lwathola ukuthi ukudla kakhulu utamatisi kanye ne-lycopene kunganciphisa ingozi yomdlavuza wesinye. Kodwa-ke, kudingeka izifundo eziningi.

12.Igalikhi

Ingxenye esebenzayo kugalikhi yi-allicin, inhlanganisela ekhonjisiwe ukuthi ibulala amangqamuzana omdlavuza ezifundweni eziningi ze-test-tube (,,).

Ucwaningo oluningi luthole ukuhlangana phakathi kokudla igalikhi kanye nengozi ephansi yezinhlobo ezithile zomdlavuza.

Ucwaningo olulodwa lwabahlanganyeli abangu-543,220 luthole ukuthi labo abadle okuningi I-Allium imifino, njengegalikhi, u-anyanisi, amaliki nama-shallots, yayinengozi encane yomdlavuza wesisu kunalabo ababengayidli kakhulu ().

Ucwaningo lwamadoda angama-471 lukhombise ukuthi ukutholakala okuphezulu kukgalikhi kuhlotshaniswa nengozi encishisiwe yomdlavuza wesinye ().

Olunye ucwaningo luthole ukuthi ababambiqhaza abadle ugarlikhi omningi, kanye nezithelo, imifino ephuzi ejulile, imifino eluhlaza okotshani kanye no-anyanisi, mancane amathuba okuthi bahlakulele izicubu ezimibalabala. Kodwa-ke, lolu cwaningo aluzange luhlukanise imiphumela kagalikhi ().

Ngokuya ngalokhu okutholakele, kufaka phakathi u-2-5 amagremu (cishe i-clove eyodwa) kagalikhi omusha ekudleni kwakho ngosuku kungakusiza ukuthi usebenzise izindawo zawo ezikhuthaza impilo.

Kodwa-ke, yize kunemiphumela ethembisayo ekhombisa ukuhlangana phakathi kukagalikhi kanye nengozi encishisiwe yomdlavuza, kudingeka izifundo eziningi ukuhlola ukuthi ezinye izinto zidlala indima yini.

Isifinyezo I-Garlic iqukethe i-allicin, ikhompiyutha ekhonjisiwe ukuthi ibulala amangqamuzana omdlavuza ezifundweni ze-test-tube. Ucwaningo luthole ukuthi ukudla i-garlic eningi kungaholela ekunciphiseni ubungozi besifo somdlavuza wesisu, i-prostate kanye ne-colorectal.

13. Izinhlanzi Ezinamafutha

Olunye ucwaningo lubonisa ukuthi ukufaka izinhlayiya ezimbalwa zezinhlanzi ekudleni kwakho isonto ngalinye kunganciphisa ubungozi bakho bomdlavuza.

Ucwaningo olulodwa olukhulu lukhombisile ukuthi ukutholakala kwezinhlanzi okuphezulu kuhlotshaniswa nengozi ephansi yomdlavuza wokugaya ukudla ().

Olunye ucwaningo olulandele abantu abadala abangama-478,040 luthole ukuthi ukudla izinhlanzi eziningi kwehlisa ubungozi bokuba nomdlavuza obala ngokobulili, kuyilapho inyama ebomvu neyesetshenzisiwe ikhulisa ubungozi ().

Ngokuyinhloko, izinhlanzi ezinamafutha ezinjenge-salmon, i-mackerel nama-anchovies aqukethe izakhamzimba ezibalulekile njengevithamini D kanye ne-omega-3 fatty acids exhunywe engcupheni ephansi yomdlavuza.

Isibonelo, ukuba namazinga anele kavithamini D kukholakala ukuthi kuvikela futhi kunciphise ingozi yomdlavuza ().

Ngaphezu kwalokho, i-omega-3 fatty acids kucatshangwa ukuthi ivimba ukukhula kwesifo ().

Hlela izinhlinzeko ezimbili zezinhlanzi ezinamafutha ngesonto ukuze uthole isilinganiso esincomekayo sama-omega-3 fatty acids novithamini D, nokwandisa izinzuzo zezempilo ezingaba khona zalezi zakhi zomzimba.

Noma kunjalo, kudingeka olunye ucwaningo ukuthola ukuthi ukusetshenziswa kwezinhlanzi ezinamafutha kungayithinta kanjani ngqo ingozi yomdlavuza kubantu.

Isifinyezo Ukusetshenziswa kwezinhlanzi kunganciphisa ingozi yomdlavuza. Inhlanzi enamafutha iqukethe uvithamini D no-omega-3 fatty acids, izakhamzimba ezimbili okukholakala ukuthi zivikela umdlavuza.

Okusemqoka

Njengoba ucwaningo olusha luqhubeka nokuvela, sekuye kwacaca ngokusobala ukuthi ukudla kwakho kungaba nomthelela omkhulu engozini yomdlavuza.

Yize kunokudla okuningi okunamandla okunciphisa ukusabalala nokukhula kwamangqamuzana omdlavuza, ucwaningo lwamanje lukhawulelwe ekuhloleni i-test-tube, yezilwane kanye nokubuka.

Kudingeka izifundo eziningi ukuqonda ukuthi lokhu kudla kungakuthinta kanjani ngqo ukukhula komdlavuza kubantu.

Okwamanje, ukubheja okuphephile ukuthi ukudla okunothile ekudleni okuphelele, okubhangqwe nempilo enempilo, kuzothuthukisa izici eziningi zempilo yakho.