Lokhu Kudla Okungu-7 Kungasiza Ekunciphiseni Izimpawu Zokungezwani Komzimba Ngezikhathi Zonyaka

-Delile

• 1. Ujinja
• 2. Impova yezinyosi
• 3. Izithelo ze-Citrus
• 4. Isiphepho
• 5. Utamatisi
• 6. I-salmon nezinye izinhlanzi ezinamafutha
• 7. Anyanisi
• Izwi lokugcina

Uma ucabanga ngokudla nokungezwani nezinto ezithile komzimba, ungacabanga ngokugcina ukudla okuthile ekudleni kwakho ukuze ugweme ukusabela okubi. Kepha ukuxhumana phakathi kokungezwani nesikhathi sonyaka nokudla kukhawulelwe emaqenjini ambalwa okudla okwaziwa njengokudla okuwela ngaphakathi. Ukuphendula kokudla okuwela ngaphakathi kungatholwa yilabo abane-allergies yonyaka ye-birch, ragweed, noma ye-mugwort.

Ngaphandle kwalawo maqembu okudla, ukungezwani komzimba ngezikhathi ezithile zonyaka, okubizwa nangokuthi i-hay fever noma i-allergen rhinitis, kwenzeka kuphela ezingxenyeni ezithile zonyaka - imvamisa intwasahlobo noma ihlobo. Ziyakhula lapho amasosha omzimba ephendula okweqile kwizilwanyane, njengempova yezitshalo, okuholela ekucinaneni okuningi, ukuthimula nokunwaya.

Ngenkathi ukwelashwa kuvame ukuhilela imishanguzo yamakhasimende, ushintsho lwendlela yokuphila lungasiza ekunciphiseni umaye wakho wasentwasahlobo. Ukungeza ukudla okuthile ekudleni kwakho kungasiza ekunciphiseni izimpawu ezifana nokuconsa ikhala nokuchelela iso. Ukusuka ekwehliseni ukuvuvukala kuya ekufukuleni amasosha omzimba, kunezindlela eziningi ongakhetha kuzo zokudla ezingasiza ekunciphiseni usizi lokungezwani komzimba nesikhathi sonyaka.

Nalu uhlu lokudla okufanele uzame.

1. Ujinja

Izimpawu eziningi ezingemnandi zokungezwani komzimba zivela ezindabeni zokuvuvukala, njengokuvuvukala nokucasuka ezindimeni zamakhala, amehlo, nomphimbo. Ujinja ungasiza ukunciphisa lezi zimpawu ngokwemvelo.

Sekuyizinkulungwane zeminyaka, ujinja usetshenziswe njengekhambi lemvelo lezinkinga eziningana zezempilo, njengesicanucanu nobuhlungu obuhlangene. Bekubuye kube nokuqukethe ama-antioxidant, anti-inflammatory compounds phytochemical. Manje, ochwepheshe bahlola ukuthi lezi zinhlanganisela zingaba wusizo kanjani ekulweni nokungezwani komzimba nesikhathi sonyaka. Ku, ujinja ucindezele ukukhiqizwa kwamaprotheni ahlasela ukuvuvukala egazini lamagundane, okuholele ekwehliseni izimpawu zokungezwani komzimba.

Akukho okubonakala kunomehluko emandleni okulwa nokuvuvukala kwe-ginger okusha uma kuqhathaniswa nomisiwe. Faka noma yini ehlukahlukene ukugovuza amazambane athosiwe, ama-curry, izimpahla ezibhakiwe, noma zama ukwenza itiye le-ginger.

2. Impova yezinyosi

Impova yezinyosi akuyona nje ukudla kwezinyosi - kuyadliwa ngabantu, futhi! Le nhlanganisela yama-enzyme, umpe, uju, impova yezimbali, ne-wax kuvame ukuthengiswa njengezokwelapha i-hay fever.

kukhombisa impova yezinyosi ingaba nezakhi ezilwa nokuvuvukala, ezibulala izinhlungu, kanye ne-antimicrobial, emzimbeni. Ku, inyosi impova yavimbela ukwenziwa kwamangqamuzana amangqamuzana - okuyisinyathelo esibalulekile ekuvimbeleni ukusabela okweqile.

Uhlobo luni lwempova yezinyosi olungcono kakhulu, futhi uludla kanjani? "Kunobunye ubufakazi bokusekela ukusetshenziswa kwempova yezinyosi yasendaweni ukusiza ekwakheni ukumelana komzimba wakho nempova ongelanayo nayo," kusho uStephanie Van’t Zelfden, isazi sokudla esidliwayo esisiza amaklayenti ukuphatha ukungezwani komzimba. "Kubalulekile ukuthi uju lube lwasendaweni ukuze impova efanayo yendawo umzimba wakho uxabane nayo itholakala kule mpova yezinyosi." Uma kungenzeka, funa impova yezinyosi emakethe yomlimi wangakini.

Impova yezinyosi iza ngamaphilisi amancane, enokunambitheka abanye abakuchaza njengokumuncu noma okumnandi. Izindlela zokudala zokuyidla zifaka phakathi ukufafaza i-yogurt noma okusanhlamvu, noma ukukuxuba kube yi-smoothie.

3. Izithelo ze-Citrus

Yize kuyindaba yabafazi abadala ukuthi uvithamini C kuvimbela umkhuhlane ovamile, kungasiza ukunciphisa isikhathi somkhuhlane futhi unikeze izinzuzo kulabo abaphethwe ukungezwani komzimba. Ukudla ukudla okunovithamini C omningi kukhonjisiwe, ukucasuka komgudu wokuphefumula ophezulu obangelwa impova evela ezitshalweni eziqhakazayo.

Ngakho-ke ngenkathi yokungezwani komzimba, zizwe ukhululekile ukulayisha izithelo ezinamavithamini aphezulu anamavithamini C njengamawolintshi, izithelo zomvini, ulamula, amalimu, upelepele omnandi namajikijolo.

4. Isiphepho

I-Turmeric yaziwa njengendawo enamandla okulwa nokuvuvukala ngesizathu esizwakalayo. Isithako saso esisebenzayo, i-curcumin, sixhunyaniswe nezimpawu ezincishisiwe zezifo eziningi eziqhutshwa ukuvuvukala, futhi kungasiza ukunciphisa ukuvuvukala nokucasuka okubangelwa i-allergen rhinitis.

Yize imiphumela ye-turmeric ekwelashweni kwesizini ingazange ifundwe kakhulu kubantu, izifundo zezilwane ziyathembisa. Omunye wakhombisa ukuthi ukwelapha amagundane nge-turmeric.

I-turmeric ingathathwa ngamaphilisi, imixube, noma ama-teas - noma-ke, idliwe ekudleni. Noma ngabe uthatha i-turmeric njengesengezo noma uyisebenzisela ukupheka kwakho, qiniseka ukuthi ukhetha umkhiqizo onopelepele omnyama noma i-piperine, noma ubhanqa i-turmeric nopelepele omnyama kuresiphi yakho. Upelepele omnyama unyusa ukutholakala kwe-curcumin ngamaphesenti angama-2 000.

5. Utamatisi

Yize i-citrus ivame ukuthola lonke udumo uma kukhulunywa ngovithamini C, utamatisi ungomunye umthombo omuhle kakhulu walesi sakhi somzimba esibalulekile. Utamatisi osayizi ophakathi nendawo uqukethe cishe amaphesenti angama-26 wenani lakho lansuku zonke elinconyiwe likavithamini C.

Ngokwengeziwe, utamatisi uqukethe i-lycopene, enye into eyakha i-antioxidant esiza ukuqeda ukuvuvukala. I-Lycopene ifakwa kalula emzimbeni uma iphekiwe, ngakho-ke khetha utamatisi osemathinini noma ophekiwe ukuze uthole umfutho owengeziwe.

6. I-salmon nezinye izinhlanzi ezinamafutha

Inhlanzi ngosuku ingagcina ukuthimula kude? Kunobunye ubufakazi bokuthi i-omega-3 fatty acids evela ezinhlanzini ingakhuthaza ukumelana nokungezwani komzimba kwakho futhi ithuthukise nesifuba somoya.

Kutholakale ukuthi abantu abanamafutha amaningi eicosapentaenoic (EPA) abanawo egazini labo, inciphisa ubungozi bokuzwela komzimba noma i-hay fever.

Okunye kukhombisile ukuthi ama-fatty acids asize ukwehlisa ukuncipha kwemigwaqo yomoya eyenzeka esifuba somoya nakwezinye izimo zokungezwani komzimba nezikhathi ezithile zonyaka. Lezi zinzuzo kungenzeka zivela ezakhiweni ezilwa nokuvuvukala ze-omega-3s.

I-American Heart Association futhi bancoma ukuthi abantu abadala bathole ama-ounces angu-8 ezinhlanzi ngesonto, ikakhulukazi izinhlanzi ezinamafutha aphansi kakhulu ezinjenge-salmon, i-mackerel, i-sardine ne-tuna. Ukuze wandise amathuba akho okuphumula kokungezwani komzimba, lwela ukushaya noma weqe leli thokheni.

7. Anyanisi

Anyanisi angumthombo omuhle kakhulu wemvelo we-quercetin, i-bioflavonoid okungenzeka uke wayibona ithengiswa yodwa njengesengezo sokudla.

Abanye basikisela ukuthi i-quercetin isebenza njenge-antihistamine yemvelo, inciphisa izimpawu zokwaliwa yizikhathi ezithile zonyaka. Njengoba u-anyanisi uqukethe nezinye izinhlanganisela ezilwa nokuvuvukala kanye ne-antioxidant, awukwazi ukungahambi kahle uzifaka ekudleni kwakho ngesikhathi sokwaliwa. (Ungase nje ufune ukuvuselela umoya wakho kamuva.)

Ama-anyanisi abomvu aluhlaza ane-quercetin ephezulu kakhulu, elandelwa u-anyanisi omhlophe nama-scallion. Ukupheka kunciphisa okuqukethwe kwe-quercetin anyanisi, ngakho-ke ukuze uthole umthelela omkhulu, yidla u-anyanisi uluhlaza. Ungabazama kumasaladi, ngokufaka (njenge-guacamole), noma njengama-sandwich toppings. U-anyanisi nakho kungukudla okune-prebiotic okunomsoco wegciwane elinempilo futhi kuqhubeka nokuxhasa ukuzivikela nempilo.

Izwi lokugcina

Ukuqhakaza nokuqhakaza kwentwasahlobo kungaba yinto enhle. Lokhu kudla akuhloselwe ukubuyisela noma yikuphi ukwelashwa kokungezwani nenkathi ethile yonyaka, kepha kungasiza njengengxenye yendlela yakho yokuphila jikelele. Ukwenza okungeziwe kokudla okungenhla kungakuvumela ukuthi unciphise ukuvuvukala kanye nempendulo yokungezwani komzimba ukunambitha isizini, kunokuthimula lapho udlula khona.

USarah Garone, NDTR, ungumbhali wezokudla, umbhali wezempilo ozimele, kanye ne-blogger yokudla. Uhlala nomyeni wakhe nezingane ezintathu eMesa, e-Arizona. Mthole ebelana ngolwazi lwezempilo nokudla okunomsoco futhi (ikakhulukazi) izindlela zokupheka ezinempilo ku-A Love Letter to Food.