Ingabe Ukuvuthwa Kobisi?

-Delile

• Kuyini ukuvuvukala?
• Ubisi nezinto zalo
• Ubisi nokuvuvukala
• Okubalulekile

Ubisi aluyona impikiswano.

Abanye abantu bakholelwa ukuthi ukuvuvukala, kanti abanye bathi kuyaphikisana nokuvuvukala.

Lo mbhalo uchaza ukuthi kungani abanye abantu bexhumanise ubisi nokuvuvukala nokuthi ngabe bukhona yini ubufakazi bokusekela lokhu.

Kuyini ukuvuvukala?

Ukuvuvukala kunjengenkemba esika nhlangothi zombili - okuncane kuhle, kepha kakhulu uma isikhathi eside kuyingozi.

Ukuvuvukala kuyimpendulo yemvelo yomzimba wakho kuma-pathogen afana nama-bacterium kanye nama-virus, noma ukulimala okufana nokusikeka nokukhuhla.

Ukuphendula lezi zinto ezibangela ukuvuvukala, umzimba wakho ukhipha izithunywa ezikhethekile zamakhemikhali, njenge-histamine, i-prostaglandins, ne-bradykinin, ekhombisa ukuphendula komzimba ukuvikela amagciwane noma ukuphulukisa nokulungisa izicubu ezilimele ().

Impendulo yokuvuvukala ingaba nzima noma ingapheli, ngokuvuvukala okunamandla okuhlala izinsuku ezimbalwa, nokuvuvukala okungapheli kuhlala isikhathi eside kunamasonto ayisithupha ().

Yize ukuvuvukala okukhulu kungumugqa wokuqala wokuzivikela ekulimaleni noma ekuthelelekeni, ukuvuvukala okungapheli kungaba yingozi futhi kulimaze izicubu zomzimba nezitho zomzimba wakho.

Ukuvuvukala okungamahlalakhona kungabangelwa ukutheleleka noma ukulimala okungalashwa, isifo esizimele njenge-rheumatoid arthritis, noma imikhuba yakho yokuphila - ikakhulukazi indlela odla ngayo.

Impendulo ebabazekayo yokuvuvukala ivame ukukuvikela ekuthelelekeni, ekulimaleni, noma ezifweni, kepha ingaba yinkinga futhi ibe yingozi uma iba engalapheki.

Ubisi nezinto zalo

Ukudla okwenziwa ngobisi kukhiqizwa ngobisi lwezilwane ezincelisayo njengezinkomo nezimbuzi futhi kufaka ushizi, ibhotela, iyogathi, u-ayisikhilimu kanye ne-kefir.

Ubisi nemikhiqizo yobisi iqukethe izakhi zomzimba eziningi ezibalulekile, njenge:

• Amaprotheni. Ubisi neyogathi kunikeza amaprotheni agaywe kalula futhi amuncwe umzimba wakho ().
• I-calcium. Ubisi, iyogathi noshizi yimithombo ecebile ye-calcium, amaminerali adingekayo ekusebenzeni kahle kwezinzwa nemisipha kanye nempilo yethambo (4).
• Uvithamini D. Amazwe amaningi aqinisa ubisi lwenkomo ngevithamini D, uvithamini obalulekile empilweni yethambo, ukusebenza komzimba, nokulawula ukuvuvukala (5).
• Ama-Probiotic. I-yogurt ne-kefir iqukethe ama-probiotic, angama-bacteria azuzisayo akhuthaza amathumbu nempilo yomzimba ().
• Amavithamini B. Ubisi neyogathi yimithombo emihle ye-riboflavin, noma uvithamini B-2, novithamini B-12, womabili asekela ukukhiqizwa kwamandla nokusebenza kwezinzwa (7, 8).
• I-linoleic acid ehlanganisiwe (CLA). Imikhiqizo yobisi iphakathi kwemithombo ecebe kakhulu ye-CLA, uhlobo lwamafutha acid axhumene nokulahleka kwamafutha nezinye izinzuzo zezempilo ().

Ngaphezu kwalokho, ubisi lwamafutha aphelele nemikhiqizo yobisi icebile emafutheni agcwele, yingakho le mikhiqizo kucatshangwa ukuthi ibanga ukuvuvukala.

Ngenkathi amafutha agcweleyo engabangeli ukuvuvukala, angabhebhethekisa ukuvuvukala osekuvele kukhona ngokwandisa ukumunca kwama-molecule wokuvuvukala abizwa nge-lipopolysaccharides ().

Izifundo zokubuka zibuye zahlobanisa ukusetshenziswa kobisi nokusenga ngobungozi obandayo bezinduna, isimo sokuvuvukala, kwabasakhulayo nasebasha (,).

Ngaphezu kwalokho, abantu bangaba nokuqunjelwa, ukuqunjelwa, nohudo lapho bedla ubisi futhi baxhumanise lezo zimpawu nokuvuvukala - yize kungenzeka ukuthi lezi zimpawu kunalokho zihlobene nokungakwazi ukugaya ushukela wobisi obizwa nge-lactose ().

Kunoma ikuphi, abantu abaningi bagwema ubisi nemikhiqizo yobisi ngokwesaba ukuthi bakhuthaza ukuvuvukala.

Ubisi nemikhiqizo yobisi kuqukethe izakhi zomzimba eziningi ezibalulekile, njengamavithamini, amaminerali, namaprotheni. Kodwa-ke, ubisi luxhunyaniswe nokwanda kokuvuvukala kanye nezimo ezithile zokuvuvukala njengezinduna.

Ubisi nokuvuvukala

Kuyacaca ukuthi ukudla ukudla okuthile, kufaka phakathi izithelo nemifino, kunganciphisa ukuvuvukala, kanti okunye ukudla okufana nenyama esetshenzisiwe, iziphuzo ezinoshukela, kanye nokudla okuthosiwe kungakhuthaza ukuvuvukala (,).

Noma kunjalo, ngaphandle kokuthi unenkinga yokungezwani komzimba namaprotheni asengisini, akucaci kahle ukuthi ngabe ubisi lukhuthaza ukuvuvukala. Olunye ucwaningo lukhombisa ukuthi kuyenzeka ngenkathi abanye bephakamisa okuphambene (,).

Lezi ziphetho ezixubekile ziwumphumela wokwehluka ekwakhiweni kokutadisha nezindlela, isimo sabantu kanye nezempilo sabahlanganyeli besifundo, nokwakheka kokudla, phakathi kwabanye.

Ukubuyekezwa kwezilingo eziyi-15 ezilawulwa ngokungahleliwe kusuka ku-2012 kuya ku-2018 akutholanga umphumela wokuvuvukala wobisi noma wokudla komkhiqizo kubantu abadala abanempilo noma kubantu abadala abanesisindo esikhuluphala, ukukhuluphala ngokweqile, uhlobo lwesifo sikashukela se-2, noma i-metabolic syndrome ().

Ngokuphambene nalokho, ukubuyekezwa kuphawulwe ukuthi ukudla ubisi kuhlotshaniswa nomphumela obuthakathaka wokulwa nokuvuvukala kulezi zindawo.

Lokhu okutholakele kufana nokubuyekezwa kwangaphambilini kwezifundo eziyi-8 ezilawulwa ngokungahleliwe ezingabonanga umphumela wokudla kobisi kuzimpawu zokuvuvukala kubantu abadala abanesisindo sokukhuluphala noma ukukhuluphala ngokweqile ().

Okunye ukubuyekezwa ezinganeni ezineminyaka engu-2-18 abutholanga bufakazi bokuthi ukudla ukudla okobisi okuphelele kukhuphule ama-molecule wokuvuvukala, okuyi-tumor necrosis factor-alpha ne-interleukin-6 ().

Ngenkathi ubufakazi bamanje bukhombisa ukuthi akukho ukuxhumana phakathi kobisi nokuvuvukala, ucwaningo oluningi luyadingeka ukuthola ukuthi ngabe imikhiqizo yobisi ngayinye - nokuthi yiziphi izingxenye noma izakhi zalowo mkhiqizo - ezikhuthaza noma zinciphise ukuvuvukala.

Isibonelo, izifundo zokuhlola zixhumene nokudla kwe-yogurt nengozi enciphise ngokulingene kohlobo lwesifo sikashukela sohlobo 2, isifo esihambisana nokuvuvukala okungapheli kwamazinga aphansi, kanti ukudla ushizi bekuxhunyaniswe nengozi ephakeme yesifo (,).

Iningi locwaningo luphakamisa ukuthi ubisi nemikhiqizo yobisi akukhuthazi ukuvuvukala. Kodwa-ke, kudingeka olunye ucwaningo ngaphambi kokuba kuthathwe iziphetho ezicacile.

Okubalulekile

Ukuvuvukala kuyimpendulo yemvelo yomzimba wakho ekuthelelekeni noma ekulimaleni.

Ngenkathi ukuvuvukala okukhulu kudingekile ukuvikela nokwelapha umzimba wakho, ukuvuvukala okungapheli kungenza okuphambene futhi kulimaze izicubu zakho nezitho zakho.

Ubisi lonke nemikhiqizo yobisi egcwele enamafutha kucatshangwa ukuthi ibanga ukuvuvukala ngoba iqukethe amafutha agcwele, ayathinteka ekukhuleni kwezinduna, futhi kungadala ukuqunjelwa nokuqunjelwa yisisu kubantu abangahambisani ne-lactose.

Yize kuningi okufanele kufundwe ngendima imikhiqizo yobisi eyinayo ekuvukeleni, ucwaningo oluningi lukhombisa ukuthi imikhiqizo yobisi njengeqembu ayikhuthazi ukuvuvukala - nokuthi empeleni bangakunciphisa.