Izeluleko zokudla ezi-5 zokulawula i-asthma
-Delile
- 1. Yidla ukudla okulwa nokuvuvukala
- 2. Yidla amaprotheni amaningi
- 3. Khulisa ukusetshenziswa koketshezi
- 4. Nciphisa ukusetshenziswa kukashukela
- 5. Nciphisa ukusetshenziswa kokudla okunothile ku-omega-6
- Imenyu yesampula ye-asthma
Njengoba i-asthma yisifo esidala ukuvuvukala komgudu wokuphefumula, abantu abanalesi simo kufanele badle ngokucophelela, bakhethe ukudla okunama-anti-inflammatories kanye nama-antioxidants, njengokudla okunothe ku-omega-3, ngokwesibonelo.
Ngaphezu kwalokho, kufanele futhi bagweme ukudla ukudla okunoshukela, ngoba ama-carbohydrate adla umoya-mpilo omningi lapho egaywa, okwandisa umsebenzi wokuphefumula nokwandisa amathuba okuhlaselwa yisifuba somoya.
Ukudla kukodwa akusizi ukwelapha i-asthma, kepha ukuyithuthukisa, ngakho-ke, kufanele kuhambisane nokwelashwa okukhonjiswe ngudonologist.
Ngezansi kukhona izincomo zokudla okunempilo ezingasiza ekunciphiseni izimpawu futhi zinciphise imvamisa yokuhlaselwa yisifuba somoya.
1. Yidla ukudla okulwa nokuvuvukala
Ukudla okulwa nokuvuvukala kunciphisa ukukhiqizwa kwezinto emzimbeni ezikhuthaza ukuvuvukala kwezicubu zamaphaphu. Ngaphezu kokuncoma amasosha omzimba, okwenza umzimba umelane kakhulu nezinye izifo, njengomkhuhlane noma umkhuhlane, isibonelo.
I-Omega-3, uvithamini C, uvithamini A no-E, i-allicin, i-polyphenols, phakathi kwezinye izinto, zingama-antioxidants anamandla anezinto ezilwa nokuvuvukala. Okunye ukudla okungafakwa empilweni yansuku zonke yi-salmon, i-tuna, ama-sardine, i-olive oil, imbewu ye-chia, imbewu yefilakisi, ukwatapheya, i-orange, i-sitrobheli, i-kiwi, i-guava, i-broccoli, iklabishi, u-garlic, u-anyanisi, phakathi kwabanye.
2. Yidla amaprotheni amaningi
Kwezinye izimo, i-asthma iphathwa nge-steroids. Kodwa-ke, lolu hlobo lomuthi lungakhuphula ukuwohloka kwamaprotheni omzimba. Ngakho-ke, ngesikhathi sokuphathwa kwayo kubalulekile ukuthi kudle inani eliningi lokudla okunothe ngamaprotheni, ikakhulukazi endabeni yezingane, ezisesigabeni sokukhula.
3. Khulisa ukusetshenziswa koketshezi
Ukusiza uketshezi nokuqeda uketshezi olukhiqizwe ngenxa yesifuba somoya kalula, kunconywa ukuthi uphuze okungenani amalitha ama-2 oketshezi ngosuku, futhi kungadliwa amanzi, itiye noma amajusi emvelo angenawo ushukela.
4. Nciphisa ukusetshenziswa kukashukela
Kubalulekile kubantu abane-asthma ukuthi bagweme impilo nokudla okunothe ngoshukela olula namafutha agcwele, ngaphezu kwemikhiqizo enezimboni, ikakhulukazi ngesikhathi senhlekelele. Lokhu kudla kune-pro-inflammatory, ngakho-ke kuthanda ukuvuvukala komzimba futhi kunciphise ukuzivikela, okwenza kube nzima ukulawula i-asthma.
Ngaphezu kwalokho, ukusetshenziswa ngokweqile kokudla okunoshukela kungenza ukuphefumula kube nzima, ngoba ngesikhathi sokugaya umzimba kusetshenziswa inani elikhulu lomoya-mpilo ukuze kugaywe futhi kukhishwe inani elikhulu le-carbon dioxide, kubangele ukukhathala emisipheni yokuphefumula.
Ngalesi sizathu, ukugwenywa kweziphuzo ezibandayo, ushukela omhlophe, amakhukhi, ushokoledi, amakhekhe, amaswidi, ukudla okulula, ukudla okuphekwe ngaphambi kwesikhathi nokudla okusheshayo kufanele kugwenywe.
5. Nciphisa ukusetshenziswa kokudla okunothile ku-omega-6
Kubalulekile ukuthi ukusetshenziswa kwe-omega-6 akukukhulu kunokudla kwe-omega-3, ngoba kungakhuphula nokuvuvukala komzimba. Ezinye izibonelo zokudla okunothe ku-omega 6 ngamafutha wesoya, i-apula kanye ne-sunflower.
Imenyu yesampula ye-asthma
| Ukudla okuyinhloko | Usuku 1 | Usuku 2 | Usuku 3 |
| Ukudla kwasekuseni | 1 inkomishi yekhofi enobisi + omelet wesipinashi | I-oat pancake nebhotela nokhokho + izithelo eziqotshiwe | Izingcezu ezi-2 zesinkwa esiphelele esinoshizi omhlophe + nejusi le-1 lejusi le-orange |
| Isidlo sasekuseni | I-yogurt eyi-1 ethafeni ne-1 isipuni se-oats | 1 i-kiwi ephakathi | Amayunithi angama-20 amakinati + izingcezu ezi-2 zikaphayinaphu |
| Isidlo sasemini sasemini | Isithombo sesine salmon fillet + irayisi elinsundu + i-asparagus ekhishwe nge-1 ithisipuni lamafutha omnqumo | Amagremu ayi-100 wenkukhu stroganoff + quinoa + isaladi le-broccoli enezinqathe ezifakwe ngethisipuni elilodwa lamafutha omnqumo | Amabanga ayi-100 webele lenkukhu elosiwe namazambane athosiwe + ulethisi, u-anyanisi notamatisi isaladi okunongwe ngethisipuni elilodwa lamafutha omnqumo neviniga |
| Isidlo sasemini | 1 i-tangerine emaphakathi | I-yogurt eyi-1 enebhanana eli-1/2 elisikiwe + isipuni esingu-1 se-chia | I-toast engu-2 ephelele enezipuni ezimbili ze-avocado neqanda eli-1 eliqhuqhiwe |
Amanani akhonjisiwe ayahluka ngokuya ngeminyaka, ubulili, ukuzivocavoca umzimba kanye nezifo ezihambisana nakho, kubalulekile ukuthi ufune ukuholwa ngusosayensi wezokudla ukuze kwenziwe ukuhlolwa okuphelele futhi kuhlolwe uhlelo lokudla okunempilo olufanele kakhulu ngokwezidingo zomuntu lowo.
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