Ukudla Okuphakeme Kwe-14 Nezithasiselo Zokulimala Kwezemidlalo

-Delile

• 1. Ukudla Okunothile Ngamaphrotheni
• 2. Ukudla Okunothe Kakhulu
• 3. Izithelo Nemifino Ecebile Ngovithamini C
• 4. I-Omega-3 Fatty Acids
• 5. Ukudla okune-Zinc-Rich
• 6. Uvithamini D kanye Nokudla Okune-calcium Eningi
• 7. Isidalo
• 8. IGlucosamine
• 9–14. Okunye Ukudla Kuzuzisa Ukuqhekeka Kwamathambo
• Thatha Umlayezo Wekhaya

Uma kukhulunywa ngezemidlalo nakwezokusubatha, ukulimala kuyingxenye engeyinhle yomdlalo.

Kodwa-ke, akekho umuntu othanda ukubekelwa eceleni isikhathi eside kunesidingo.

Ngenhlanhla, ukudla okuthile nezithasiselo kungasiza ekunciphiseni isikhathi umzimba wakho odinga ukuthola ngaso ekulimaleni kwezemidlalo.

Lo mbhalo ubala ukudla okungu-14 nezengezo okufanele ucabangele ukunezela ekudleni kwakho ukusiza ukululama ekulimaleni ngokushesha okukhulu.

1. Ukudla Okunothile Ngamaphrotheni

Amaprotheni ayisakhi esibalulekile sokwakha izicubu eziningi emzimbeni wakho, kufaka phakathi imisipha.

Ngemuva kokulimala kwezemidlalo, ingxenye yomzimba elimele ivame ukungasebenzi. Lokhu ngokuvamile kuholela ekwehleni kwamandla nobukhulu bemisipha (,,).

Kodwa-ke, ukuthola amaprotheni anele kungasiza ukunciphisa lokhu kulahleka. Ngaphezu kwalokho, ukudla okunothe ngamaprotheni kungasiza ekuvimbeleni ukuvuvukala ekubeni kubi kakhulu futhi kubambezele ukutakula kwakho (,).

Ngaphezu kwalokho, ukwandisa kancane ukudla kwakho kwamaprotheni lapho uqala ukuqeqesha ingxenye yomzimba elimele futhi kukusiza ukuthi wakhe kabusha noma imuphi umsipha olahlekile (,).

Kuzo zonke lezi zizathu, qiniseka ukufaka ukudla okunothile kwamaprotheni njengenyama, inhlanzi, inkukhu, i-tofu, ubhontshisi, uphizi, amantongomane noma imbewu kumenyu yakho yansuku zonke.

Ukuthi ukusabalalisa kanjani lokhu kudla usuku lonke nakho kubonakala kunendaba (,).

Ucwaningo lukhombisa ukuthi ukusabalalisa ukudla kwakho kwamaprotheni ngokulinganayo ngaphezu kokudla okune kungashukumisa ukukhula kwemisipha ngaphezu kokusatshalaliswa okungalingani ().

Ochwepheshe baphinde basikisela ukuthi ukudla ukudla okulula okune-protein ngaphambi kokulala kungasiza ekuthuthukiseni inqubo yokwakha izicubu zomzimba wakho ngenkathi ulele ().

Ukudla ukudla okunothile kwamaprotheni ngaso sonke isikhathi sokudla nokudla okulula kungasiza ekuvimbeleni ukulahleka kwemisipha kulandela ukulimala. Ukudla okunothe kakhulu kwamaphrotheni nakho kungakusiza ukuthi uphinde uvuselele imisipha ngokushesha uma ubuyela ekuqeqeshweni.

2. Ukudla Okunothe Kakhulu

Ukululama ekulimaleni kuvame ukuhilela ukukhubazeka noma ukusetshenziswa okulinganiselwe kwesitho somzimba esilimele.

Ukuvimbela lokhu ukuthi kungabangeli amafutha omzimba angafuneki, kubalulekile ukunxephezela ngokudla kancane.

Enye indlela yokwehlisa ukudla kwakho kwekhalori ukusebenzisa ukudla okunothe ku-fiber. Lokhu, kanye nokudla ukudla okunothe kwamaprotheni okukhulunywe ngenhla, kuzokusiza ukuthi udle okuncane ngaphandle kokuzizwa ulambile ().

Lokho kungenxa yokuthi ukudla okune-fiber okufana nezithelo, imifino, imidumba nezinhlamvu eziphelele kusiza ukukhuthaza imizwa yokugcwala ngemuva kokudla (8,, 10).

Njengebhonasi eyengeziwe, ukudla okunothe nge-fiber kuvame ukuba phezulu kwezinye izakhi zomzimba ezibalulekile ekululameni kwakho, kufaka phakathi i-vitamin C, i-magnesium ne-zinc (,).

Kodwa-ke, qaphela ukuthi ukukhawulela ama-calories kakhulu kunganciphisa ukuphulukiswa kwesilonda futhi kukhuthaze ukulahleka kwemisipha, kokubili okuthinta kabi ukululama (,,).

Ngakho-ke, abantu ababezama ukulahlekelwa ngamafutha omzimba ngaphambi kokulimala kufanele bacabange ukuhlehlisa imizamo yabo yokwehlisa isisindo. Esikhundleni salokho, gxila ekugcineni isisindo somzimba wakho kuze kube yilapho ukululama kuqedile.

Ukudla ukudla okune-fiber ngenkathi ululama ekulimaleni kungaba isu elisebenzayo lokukhawulela ukuzuza kwamafutha omzimba angafuneki.

3. Izithelo Nemifino Ecebile Ngovithamini C

UVitamin C usiza umzimba wakho ukwenza i-collagen, esiza ukugcina ubuqotho bamathambo akho, imisipha, isikhumba kanye nemisipha (,,).

Ngakho-ke, ukuthola uvithamini C owanele ekudleni kwakho kuyindlela enhle yokusiza umzimba wakho ukwakha izicubu ngemuva kokulimala.

Ngaphezu kwalokho, uvithamini C unezakhi zokulwa nokulwa nokuvuvukala, ezingasiza ukusheshisa ukutakula kwakho ngokuvimbela amazinga amaningi okuvuvukala (,).

Ngenhlanhla, uvithamini C ungenye yamavithamini alula kakhulu ukuthola okwanele ngokudla kwakho.

Ukudla okunenani eliphakeme kunalo kubandakanya izithelo ezisawolintshi, upelepele obomvu nophuzi wensimbi, imifino enamaqabunga amnyama, i-kiwi, i-broccoli, amajikijolo, utamatisi, umango nopopo.

Kodwa-ke, okwamanje akucaci ukuthi izithasiselo zinikeza yini izinzuzo kulabo asebevele bethola uvithamini C owanele ekudleni kwabo.

Yize kunjalo, inani elincane labantu abangakwazi ukudla ukudla okwanele okunovithamini C bangafuna ukucabanga ukuthatha izithasiselo.

Ukudla okunothile kuka-Vitamin-C kungasiza umzimba wakho ukuthi ukhiqize i-collagen edingekayo ukwakha izicubu ngemuva kokulimala. Kungasiza futhi ukuvimbela ukuvuvukala ngokweqile ekunciphiseni ukutakula kwakho.

4. I-Omega-3 Fatty Acids

Ngemuva kokulimala, isigaba sokuqala sokuphulukiswa kwesilonda ngaso sonke isikhathi sifaka phakathi ukuvuvukala okuthile. Le mpendulo yokuvuvukala inenzuzo futhi iyadingeka ekwelapheni okufanele ().

Kodwa-ke, uma lokhu kuvuvukala kuhlala kuphakeme kakhulu isikhathi eside, kunganciphisa ukubuyiswa kwakho ().

Enye indlela yokuvimbela ukuvuvukala okweqile ekubambezelekeni kokululama kwakho ukudla amafutha anele e-omega-3.

Lawa mafutha, atholakala ekudleni okufana nenhlanzi, ulwelwe, ama-walnuts, ama-flaxseeds nembewu ye-chia, aziwa ukuthi anezinto ezilwa nokuvuvukala ().

Futhi ungavimbela ukuvuvukala okweqile noma okude ngokunciphisa amafutha we-omega-6, atholakala kakhulu emmbileni, ecanola, ekotini, kumafutha wesoya nakubhekilanga.

Ukudla amafutha amaningi omega-6 kwaziwa ukukhuthaza ukuvuvukala, ikakhulukazi uma ukudla kwakho kwamafutha omega-3 nakho kuphansi ().

Ngaphezu kwalokho, ezinye izifundo zibika ukuthi ama-omega-3 supplements angasiza ekwandiseni ukwakhiwa kwamaprotheni emisipha, anciphise ukulahleka kwemisipha ngesikhathi sokukhubazeka futhi akhuthaze ukululama emibuthanweni (,,,).

Lokho kusho, ukutholakala okuphezulu kwamafutha e-omega-3 kusuka kuma-supplements kunganciphisa amandla omzimba wakho wokuphinda uthole ubukhulu bemisipha uma ubuyela ekuqeqesheni. Ngakho-ke, kungangcono ukwandisa ukudla kwakho kwe-omega-3 ekudleni kunokunezela ().

Ukudla okunothe ngamafutha omega-3 kungasiza ukusheshisa ukutakula kwakho ngokunciphisa ukuvuvukala ngokweqile noma okude. Ukunciphisa ukudla kwakho amafutha we-omega-6 nakho kungasiza.

5. Ukudla okune-Zinc-Rich

I-Zinc iyinhlanganisela yama-enzyme amaningi namaprotheni, kufaka phakathi lawo adingekayo ekwelapheni isilonda, ukulungisa izicubu nokukhula (,).

Eqinisweni, ucwaningo lukhombisa ukuthi ukungatholi i-zinc eyanele ekudleni kwakho kungabambezela ukuphulukiswa kwesilonda (,).

Ngakho-ke, ukudla ukudla okunothe nge-zinc njengenyama, inhlanzi, i-shellfish, ama-pulses, imbewu, amantongomane nokusanhlamvu okuphelele kungakusiza ukuthi ululame kahle ekulimaleni.

Abanye abantu bangalingeka ukuthi bamane bathathe izithasiselo ze-zinc ukuqinisekisa ukuthi bahlangabezana nezincomo zabo.

Kepha i-zinc incintisana nethusi ukumunca, ngakho-ke ukuthola imithamo ephezulu ye-zinc kusuka kwizithasiselo kungakhuphula amathuba okusweleka kwethusi (26).

Kukonke, uma isimo sakho se-zinc sihle, i-zinc eyengeziwe evela kwizithasiselo mhlawumbe ngeke isheshise ukuphulukiswa kwesilonda. Kodwa-ke, ukuthola okwanele ekudleni kwakho kubalulekile.

Ukudla njalo ukudla okunothe kwe-zinc kungasiza ukusheshisa ukuphulukiswa kwesilonda nokulungiswa kwezicubu nokukhula.

6. Uvithamini D kanye Nokudla Okune-calcium Eningi

I-calcium yinto ebalulekile yamathambo namazinyo. Iphinde ibandakanyeke ekunciphiseni kwemisipha nokusayina kwemizwa (27).

Yingakho kubalulekile ukukuqinisekisa njalo thola i-calcium eyanele - hhayi nje lapho usalulama ekulimaleni.

Ukudla okunothe nge-calcium kufaka phakathi imikhiqizo yobisi, imifino enamaqabunga, isardadi, i-broccoli, i-okra, ama-alimondi, i-seaweed kanye ne-tofu ene-calcium ene-tofu kanye nobisi bezitshalo.

U-Vitamin D ubuye asebenze umsebenzi obaluleke ngokulinganayo ngoba usiza umzimba wakho ukumunca i-calcium etholakala ekudleni okudlayo. Kanye ne-calcium, ibamba iqhaza elibalulekile ekululameni ekulimaleni kwethambo (28,).

Futhi, ukuthola uvithamini D owanele kungakhuphula amathuba okululama okuhle ngemuva kokuhlinzwa. Isibonelo, ucwaningo luthole isimo esihle sevithamini D kungakhuphula ukubuyiswa kwamandla kulandela ukuhlinzwa kwangaphambilini kwe-ligament (ACL) (, 31).

Okumbalwa ukudla ngokwemvelo okuqukethe uvithamini D, kepha umzimba wakho unamandla okwenza uvithamini D kusuka ekushisweni yilanga.

Labo abahlala ezindaweni ezisenyakatho noma abachitha isikhathi esilinganiselwe ngaphandle bangadinga izithasiselo ukuze bathole uvithamini D (28) owanele.

Ukudla ukudla okwanele okunothe kwe-calcium kuyadingeka ukuze ululame kahle ekuqhekekeni. Ukuthola i-vitamin D eyanele nakho kungasiza.

7. Isidalo

I-Creatine yinto etholakala ngokwemvelo enyameni, enkukhu nasezinhlanzini.

Isiza umzimba wakho ukukhiqiza amandla ngesikhathi sokuphakamisa okunzima noma ukuvivinya umzimba ngamandla. Umzimba womuntu nawo ungakhiqiza cishe i-1 gram yawo ngosuku ().

I-Creatine isibe isengezo esithandwayo esivame ukusetshenziselwa ukwandisa ubukhulu bemisipha futhi sithuthukise ukusebenza kwezemidlalo ehlukahlukene ().

Kuyathakazelisa ukuthi kungakusiza nokuthi ululame ekulimaleni.

Ucwaningo olulodwa lubike ukuthi izengezo ze-creatine zithuthukise ukuzuza kwemisipha namandla alahlekile phakathi nesikhathi samasonto amabili sokukhubazeka ngaphezu kwe-placebo ().

Olunye ucwaningo luthole ukuthi abantu abengeza nge-creatine balahlekelwe yimisipha emincane emzimbeni wabo ngesikhathi esingapheli seviki sokukhubazeka kunalabo abanikezwe i-placebo. Noma kunjalo, akuzona zonke izifundo ezitholile le miphumela (,,).

Zombili lezi zifundo ezibonisa imiphumela emihle zinikeze isengezo se-creatine ngemithamo emine yamagremu amahlanu usuku ngalunye.

Kubalulekile ukuthi wazi ukuthi njengamanje akukho ukuvumelana mayelana nokuvuselelwa kokulimala kwezidalwa nokwakhiwa kwezemidlalo. Lokho kusho ukuthi, azikho izifundo kuze kube manje ezitholile imiphumela emibi.

I-Creatine ihlala ingenye yezithasiselo ezifundwa kakhulu, eziphephe kunazo zonke, ngakho-ke kungakuhle ukukuzama (,).

I-creatine ingakhuphula ukululama kwakho ngokunciphisa ukuthi ulahlekelwa yimisipha engakanani ngemuva kokulimala kwakho. Kungakusiza futhi ukuthi uphinde uthole imisipha ngokushesha uma ubuyela ekuqeqesheni.

8. IGlucosamine

I-Glucosamine yinto yemvelo etholakala kuluketshezi oluzungeze amalunga akho. Kubandakanyeka ekwakheni imisipha, imisipha kanye noqwanga.

Umzimba wakho ngokwemvelo ukhiqiza i-glucosamine, kepha futhi ungakhuphula amazinga akho ngokusebenzisa izithasiselo. Izithasiselo ngokuvamile zenziwa ngamagobolondo e-shellfish noma ummbila ovutshiwe.

Ukucwaninga kwabantu abane-arthritis kubonisa ukuthi i-glucosamine ingaba wusizo ekwehliseni ubuhlungu obuhlangene (,,).

Futhi, ucwaningo olwenziwe kubantu abaphilile lubonisa ukuthi ukwengeza ngama-1-3 amagremu we-glucosamine ngosuku kungasiza ekunciphiseni ukuwohloka kwamalunga (,,).

Ucwaningo oluthile lwakamuva lwezilwane luye lwabonisa nokuthi ukuthatha i-glucosamine nsuku zonke ngemuva kokuphuka kungasheshisa ukuguqulwa kwamathambo ().

Ngokuya ngalokhu okutholakele, abanye abantu bathatha izithasiselo ze-glucosamine ukusiza ukunciphisa izinhlungu ngemuva kokulimala ngokuhlanganyela nangamathambo noma ukusheshisa ukululama ekuqhekekeni. Kodwa-ke, kudingeka olunye ucwaningo ngaphambi kokuba kwenziwe iziphetho ezinamandla.

Kuyaqapheleka ukuthi izithasiselo ze-glucosamine zingadala ubungozi kulabo abaphikisayo noma abazwela ku-shellfish noma i-iodine, abesifazane abakhulelwe nalabo abanesifo sikashukela, i-cholesterol ephezulu, i-asthma noma i-high blood pressure (46).

I-Glucosamine ingasiza ekunciphiseni ubuhlungu futhi isheshise ukutakula ekuqhekekeni. Kodwa-ke, kudingeka olunye ucwaningo futhi abanye abantu akufanele bakuthathe.

9–14. Okunye Ukudla Kuzuzisa Ukuqhekeka Kwamathambo

Ngaphezu kokuthola i-calcium eyanele novithamini D, ukutholwa okuhle kwalezi zakhi zomzimba ezilandelayo kungasiza ekululameni okusheshayo ekuqhekekeni kwamathambo ():

1. Magnesium: Ikhuthaza ukuqina kwamathambo nokuqina. Kutholakala kuma-alimondi, amakhekhe, amakinati, izikhumba zamazambane, irayisi elinsundu, ubhontshisi wezinso, uphizi onamehlo amnyama, udali nobisi.
2. I-Silicon: Idlala indima ebalulekile ezigabeni zokuqala zokwakheka kwamathambo. Imithombo ehamba phambili ifaka okusanhlamvu okuphelele nokusanhlamvu, izaqathe nobhontshisi obuluhlaza.
3. Amavithamini K1 no-K2: Iqondisa i-calcium emathanjeni futhi isize ukuthuthukisa amandla amathambo. Imithombo emihle kakhulu ifaka imifino enamaqabunga, amahlumela aseBrussels, ama-prunes, i-sauerkraut, i-natto, i-miso, inyama yezitho, izikhupha zamaqanda nemikhiqizo yobisi evela ezinkomeni ezondliwe ngotshani.
4. IBoron: Ikhuthaza impilo yamathambo ngokwandisa ukugcinwa kwe-calcium ne-magnesium nokuthuthukisa umphumela we-vitamin D. Ama-prunes angumthombo wokudla ongcono kakhulu.
5. I-Inositol: Isiza ukuthuthukisa ukumuncwa kwe-calcium emathanjeni. Kutholakala ku-cantaloupe, i-grapefruit, amawolintshi nama-prune.
6. I-Arginine: Le amino acid iyadingeka ukukhiqiza i-nitric oxide, inhlanganisela edingekayo ekuphulukisweni kokwaphuka. Imithombo emihle kakhulu ibandakanya inyama, ubisi, izinkukhu, izinhlanzi zasolwandle, amantongomane ne-oatmeal.

Labo abalulama ekuqhekekeni kwamathambo kufanele badle ukudla okunothile kulezi zakhi nsuku zonke.

Izakhamzimba ezichazwe ngenhla ziyadingeka empilweni yamathambo akho. Ngakho-ke, ukuthola okwanele kuzo kungakusiza ukuthi ululame ekuqhekekeni ngokushesha okukhulu.

Thatha Umlayezo Wekhaya

Uma kukhulunywa ngokululama ekulimaleni kwezemidlalo, izinto eziningi ziyaqala ukusebenza.

Yize kungewona wonke angaphansi kwethonya lakho, into eyodwa ongayilawula izakhi ozinikeza umzimba wakho.

Ngakho-ke, ukudla njalo ukudla nezithasiselo okukhulunywe ngazo kulesi sihloko kungenye yezindlela ongasheshisa ngayo ukutakula kwakho.