Ukudla okumibalabala kungayithuthukisa kanjani impilo

-Delile

• Ukudla okuphuzi nolwewolintshi kwesikhumba
• Ukudla okuluhlaza okwe-anemia
• Ukudla kwamathambo amhlophe
• Ukudla okubomvu ukuze kukhishwe ubuthi emzimbeni
• Ukudla okububende kwenhliziyo
• Ukudla okunsundu kwamathumbu

Ukwenza impilo yakho ibe ngcono kuyanconywa ukuthi udle ukudla okumibalabala ngakho konke ukudla, ngoba kuyimithombo yamavithamini, amaminerali kanye nemicu eqinisekisa ukusebenza kahle komzimba. Imibala ekudleni imele izakhamzimba ezahlukahlukene futhi umbala ngamunye uletha izinzuzo njengokuvimbela isifo senhliziyo nomdlavuza, ngaphezu kokuthuthukisa impilo yethambo, isikhumba namathumbu.

Ukuze ube nokudla okunemibalabala, okungenani uhhafu wesitsha kufanele ube nemifino nezithelo, futhi izithelo kufanele zibe khona kophudingi kanye nokudla okulula. Bona ngezansi izinzuzo ezilethwa umbala ngamunye emzimbeni.

Ukudla okuphuzi nolwewolintshi kwesikhumba

Ukudla okuphuzi nolwewolintshi kunalo mbala ngenxa yezinto ezibizwa nge-carotenoids, eziphikisana nama-oxidants, futhi ezicebile ngamavithamini A, C no-E. Ezinye izibonelo zalokhu kudla yi-orange, isanqante, uphayinaphu, ummbila, ithanga, upopo, i-tangerine ubhatata. Lokhu kudla kunezinzuzo zezempilo ezifana noku:

• Ukuvimbela izifo zenhliziyo nemithambo yegazi;
• Ukuvimbela umdlavuza;
• Ukuvikelwa kombono;
• Isenzo se-antiallergic;
• Ukugcinwa kwempilo yesikhumba nezinwele.

Ukudla okusawolintshi nakho kuyasiza ekugcineni i-tan, ngoba kukhuthaza ukukhiqizwa kwe-melanin, i-pigment enikeza umbala esikhunjeni. Bona ukuthi ungaqinisekisa kanjani ukushuka kwesikhumba ngisho nangaphandle kokushiswa yilanga.

Ukudla okuluhlaza okwe-anemia

Ukudla okuluhlaza okuluhlaza kunalo mbala ngenxa ye-chlorophyll, futhi kunezinto ezilwa ne-oxidant kanye ne-detoxifying, ngaphezu kokunotha kwe-fiber. Lokhu kudla kunothe nge-calcium, i-phosphorus, i-magnesium, i-iron, i-zinc namavithamini A, C, E no-K, futhi abamele kakhulu i-ulethisi, isipinashi, i-kale, i-broccoli, i-watercress, i-pepper eluhlaza, ikhukhamba, i-coriander, i-kiwi ne-avocado. Izinzuzo zezempilo zalokhu kudla yilezi:

• Ukuvimbela nokulwa nokushoda kwegazi;
• Ukuvimbela i-osteoporosis;
• Ukuvimbela umdlavuza;
• Ukulawulwa kwesifo sikashukela okuthuthukisiwe;
• Ukwehliswa kwengcindezi yegazi;
• Ukwehliswa kwe-cholesterol.

Ukwenza ngcono ukumuncwa kwensimbi emathunjini, ukudla okunothe kwensimbi kufanele kudliwe kanye nomthombo kavithamini C, njengokudla okuphuzi. Bona amaqhinga ama-3 wokunothisa ukudla ngensimbi.

Ukudla kwamathambo amhlophe

Ukudla okumhlophe kuqukethe ama-polyphenols, i-calcium, i-potassium ne-magnesium, futhi umbala wazo okhanyayo kungenxa yento ebizwa nge-flavin. Kuleli qembu kunamazambane, u-anyanisi, u-garlic, amakhowe, ukholifulawa, ilike, i-yam, itheniphu, i-soursop, ubhanana nepheya. Lokhu kudla kufaka isandla empilweni ngokusebenzisa:

• Ukwakhiwa nokunakekelwa kwamathambo;
• Ukuvimbela izifo zenhliziyo nemithambo yegazi;
• Ukuvimbela umdlavuza;
• Ukusebenza okuhle kwemisipha, kufaka phakathi inhliziyo;
• Ukuqiniswa kwamasosha omzimba.

Yize ukudla okumhlophe kungakhunjulwa kancane lapho kukhulunywa ngokudla okumibalabala, kufanele kube khona njalo ekudleni okunempilo.

Ukudla okubomvu ukuze kukhishwe ubuthi emzimbeni

Ukudla okubomvu kunothe nge-lycopene, i-antioxidant futhi inesibopho sombala obomvu, kanye ne-anthocyanin, esiza ekulawuleni isifo sikashukela. Izibonelo zokudla okubomvu ama-strawberry, pepper, utamatisi, ama-apula, ama-raspberry, ama-cherry namakhabe. Izinzuzo zayo zezempilo yilezi:

• Ukujikeleza kwegazi okuthuthukisiwe;
• Ukuvimbela umdlavuza;
• Ukuqedwa kwezinto ezinobuthi emzimbeni;
• Ukuvimbela ukukhathala nokudangala;
• Ukulawulwa kwe-Hydration kanye negazi.

Inani le-lycopene landa ngokushisa okwandayo, yingakho izingcezwana zikatamatisi ziyimithombo emihle kakhulu yale antioxidant. Funda ngezinye izinzuzo zotamatisi.

Ukudla okububende kwenhliziyo

Ukudla okuphephuli kucebile ngovithamini wensimbi no-B, kanye nama-antioxidants ne-fiber. Ukudla okuyinhloko kwaleli qembu yi-açaí, amagilebhisi, iplamu, i-blackberry, ubhatata onsomi, u-anyanisi obomvu, iklabishi elibomvu nesitshalo seqanda. Izinzuzo zezempilo zalokhu kudla yilezi:

• Ukulawulwa kwe-cholesterol;
• Ukuvimbela izifo zenhliziyo nemithambo yegazi;
• Ukuvimbela ukuguga ngaphambi kwesikhathi.

I-Resveratrol, i-antioxidant etholakala embewini nasesikhunjeni samagilebhisi, nayo ikhona ewayinini elibomvu. Izinzuzo zezempilo zewayini zitholakala lapho ukuphuza kuvamile futhi kungamanani amancane, cishe ingilazi eyodwa ngosuku. Funda kabanzi mayelana nezinzuzo zempilo zewayini.

Ukudla okunsundu kwamathumbu

Ukudla okunsundu kunothe nge-fiber, amafutha amahle, i-selenium, i-zinc kanye namavithamini B. Kuleli qembu kukhona ubhontshisi, amakinati, amantongomane, amantongomane, isinamoni, i-oats kanye nokudla okuphelele, njengelayisi elinsundu. Emzimbeni wethu, lokhu kudla kunesenzo se:

• Ukulawulwa kwamathumbu nokuvimbela ukuqunjelwa;
• Ukulawulwa kwe-cholesterol nesifo sikashukela;
• Ukuvimbela izifo zenhliziyo nemithambo yegazi;
• Ukuvimbela umdlavuza;
• Ukuqiniswa kwamasosha omzimba.

Ukudla okuphelele, ukuceba nge-fiber, kuhle ekulawuleni ukuhamba kwamathumbu. Bheka amathiphu ama-3 enziwe ukwelapha amathumbu anamathele.

Ukudla okungokwemvelo kunenzuzo yokungabi nawo ama-pesticides kanye ne-preservatives, okwenza kube lula ukusetshenziswa ngamakhasi kanye nasezinganeni. Imifino nezithelo ezifriziwe nakho kugcina umsoco wazo futhi kuyizindlela ezisebenzayo zokuphila kwansuku zonke, inqobo nje uma zingenazo izinto zokuvikela ekwakhiweni kwazo, ezingabhekwa ngezithako ezichazwe kulebula.

Uma ungazithandi izithelo nemifino, bheka kuvidiyo engezansi ukuthi wenzeni ukuzama ukuqala ukujabulela lokhu kudla.