Kungabe ukudla okudlayo kungashaya ukuvuvukala?
Ukudla okuphikisayo kuyisimiso sokudla esenzelwe ukuvimbela noma ukunciphisa ukuvuvukala okungapheli kwesiguli, isici esiyinhloko engozini enkulu ezinkingeni zempilo nezifo eziningana ezinkulu. Ukudla okuvamile okulwa nokuvuvukala kugcizelela izithelo, imifino, amaprotheni aqinile, amantongomane, imbewu, namafutha enempilo.
Ngokuvamile ngenxa yezinto zokuphila ezinjengokucindezeleka nokuntuleka kokuzivocavoca, ukuvuvukala okungapheli lapho izivikeli zamasosha omzimba zikhishwa amakhemikhali ahlose ukulwa nokulimala kanye nokutheleleka kwebhaktheriya kanye negciwane, ngisho nalapho kungekho abahlaseli bangaphandle ukulwa.
Njengoba ukukhetha kwethu kokudla kuthonya izinga lokuvuvukala emizimbeni yethu, ukucatshangwa okuvuthayo okucabangela kucatshangwa ukuvimbela ukuvuvukala okungapheli futhi kusize ukuvimbela noma ukuphatha lezi zimo ezilandelayo: imithi , isifo se-Alzheimer , i-arthritis, i- asthma , umdlavuza, ukucindezeleka, isifo sikashukela , isifo senhliziyo , isifo sofuba esishubile (njenge- ulcerative colitis nesifo sikaCrohn ), isifo sofuba esiswini (IBS), nesifo sohlangothi .
Ukudla okudlayo ekudleni okuphikisayo
Ukucwaninga kusikisela ukuthi abantu abadla kakhulu imifino, izithelo, amantongomane, imbewu, amafutha anempilo kanye nenhlanzi bangase babe nomngcipheko wezinkinga ezihlobene nokuvuvukala. Ngaphezu kwalokho, izinto ezitholakala kokudla okunye (ikakhulukazi ama-antioxidants nama-fat omega-3 fatty acids) zibonakala zinemiphumela elwa nokuvuvukala.
Ukudla okuphezulu kuma-antioxidants kuhlanganisa:
- Amajikijolo (njenge-blueberries, ama-raspberries, nama-blackberries)
- Ama Cherries
- Ama-apula
- Ama-artichokes
- Ama-avovocos
- Imifino eluhlaza emifino eluhlaza (njenge-kale, isipinashi, nemifino ye-collard)
- Ubhatata
- I-broccoli
- Amantongomane (njengama-walnuts, ama-almonds, ama-pecans nama-hazelnuts)
- Amabhontshisi (njengababhontshisi abomvu, ubhontshisi be-pinto, nobhontshisi abamnyama)
- Izithelo zonke (ezifana nama-oats kanye nelayisi elibomvu)
- Ushokoledi omnyama (okungenani i-cocoa engu-70%)
Ukudla okuphezulu kuma-omega-3 fatty acids kufaka:
- Izinhlanzi ze-oily (njenge-saumon, i-herring, i-mackerel, i-sardine, ne-anchovies)
- Ixhunyiwe
- Ama-Walnuts
- Ukudla oku-omega-oku-3 okuqinisekisiwe (kubandakanya amaqanda nobisi)
Kukhona nobufakazi bokuthi amanye amakhambi okupheka kanye nezinongo, njenge- ginger , turmeric , ne- garlic , angasiza ekunciphiseni ukuvuvukala.
Ukudla Okufanele Kugweme
Omega-6 fatty acids (uhlobo olubalulekile lwe-fatty acid etholakala ekudleni okuhlukahlukene) lwaziwa ukwandisa ukukhiqizwa komzimba wamakhemikhali abhubhisa. Njengoba i-omega-6 fatty acids isisiza ukugcina impilo ye-bone, ilawula umzimba futhi ikhuthaze ukusebenza kobuchopho, akufanele uyiqede ngokuphelele ekudleni kwakho. Noma kunjalo, kubalulekile ukulinganisela ukudla kwakho kwama-acids ama-omega-6 ngokudla kwakho ama-acids ama-omega-3 ukuze ugcine ukuvuvukala.
Ukudla okuphezulu kuma-omega-6 fatty acids kuhlanganisa:
- Inyama
- Imikhiqizo yobisi (njengobisi, ushizi, ibhotela, ne-ayisikhilimu)
- I-Margarine
- Amafutha omifino (njengamabele, ama-safflower, i-soybean, i-peanut namafutha ane-cottonseed)
Esikhundleni samafutha wemifino, khetha amafutha afana namafutha omnqumo namafutha we-avocado.
Ngaphezu kwalokho, ucwaningo lubonisa ukuthi ukudla okuphezulu kokudla okuphezulu kwe-glycemic njengokushukela nokuhlanzeka okusanhlamvu, okufana nalawo okutholakala ngesinkwa esimhlophe kanye nokudla okuningi okucutshungulwa, kungahle kube nokuvuvukala. Gwema iziphuzo zoshukela, ama-carbohydrate ahlanzekile, amakhodweyidi, nokudla okusetshenziselwa ukudla okulula.
Izinzuzo zesidlo sokulwa nokuvutha
Ucwaningo oluningi lukhombisa ukuthi ukudla okuphikisana nokuvuvukala kungadlala indima ebalulekile ezimweni zezempilo. Ucwaningo olunyatheliswa eBritish Journal of Nutrition ngo-2017, ngokwesibonelo, luhlolisise ubudlelwane phakathi kokuvuvukala kokudla (kulinganiswa nenani lokuvuvukala lokudla) kanye ne-atherosclerosis (i-buildup of plaque in the arteries) kwabesifazane abangaphezu kweminyaka engama-70. Abacwaningi bathola lezo zindleko zokuhlaziya izifo zazihlotshaniswa ne-subclinical atherosclerosis kanye nokufa kwenhliziyo-okuhlobene nesifo.
Ukunamathela kokudla okuvimbela ukuvuvukala kungasiza ukunciphisa amazinga amamaki athile okuvuvukala (njengento ebizwa ngokuthi i-protein-C esebenzayo) kubantu abane-type 2 yesifo sikashukela, ngokusho kocwaningo olushicilelwe ku- Endocrine ngo-2016.
Ukuze kuhlolwe, abantu abanesifo sikashukela esasanda kutholakala ukuthi baphethwe yi-type 2 babelandela ukudla kweMedithera noma ukudla okunamafutha aphansi. Ngemuva konyaka owodwa, amazinga amaprotheni asebenzayo e-C awela ngamaphesenti angu-37 kubantu abedla ukudla kwaseMedithera, kepha ahlala engashintshi kulabo abadla ukudla okunamafutha aphansi.
Isidlo sengqondo
Ukudla kwasekuseni: i-breakfast smoothie, isitsha se-chia, i-oatmeal.
Usuku lokudla: isaladi nge-quinoa nemifino, isobho, i-saumon egosiwe.
Ukunambitha: i-freshberry e-berryberry izithelo isaladi, ama-apula kanye ne-butter butter, i-walnuts, i-chia imbewu pudding, i-guacamole.
Ukuphuza: itiye le-ginger turmeric, ubisi lwegolide, ijusi oluhlaza, i-smoothie eluhlaza, itiye le-herbal, itiye le-turmeric, itiye elihlaza.
Amathiphu Wokulandela Ukudla Okunciphisa Ukuvuvukala
- Yidla izithelo eziyisihlanu ezinomsoco nemifino ephikisana ne-antioxidant.
- Nciphisa ukudla kwakho okuphezulu omega-6 fatty acids ngenkathi ukwandisa ukusetshenziswa kwakho kokudla okune-omega-3 fatty acids (njengama- flaxseed , walnuts, kanye nezinhlanzi ezinamafutha njenge-saumon, i-tuna, i-mackerel ne-herring).
- Faka inyama enobomvu ngemithombo yamaprotheni enempilo, njengezinkukhu eziqinile, izinhlanzi, ubhontshisi, ubhontshisi kanye namalenti.
- Shintsha ama-margarine namafutha yemifino amafutha enempilo athola amafutha omnqumo, amantongomane, kanye nembewu.
- Esikhundleni sokukhetha okusanhlamvu okuhlanziwe, khetha uketshezi olugcwele okwenziwe nge-fiber njengo-oats, i-quinoa, ilayisi elibomvu, izinkwa, nama-pastas abhala okusanhlamvu okuphelele njengesithako sokuqala.
- Esikhundleni sokupheka ukudla kwakho ngosawoti, phuthukisa ukunambitheka ngamakhemikhali aphikisayo njengegalikhi, i-ginger, ne-turmeric.
Izwi elivela
Ukukhetha izinhlobo ezihlukahlukene zokudla okunomsoco, okune-antioxidant kungasiza ukuvimbela ukuvuvukala ngokuhambisana nokuzivocavoca nokulala okuhle, okungahle kuthuthukise abamaki bokuvuvukala futhi kungenzeka ukunciphisa ingozi yezifo eziningi.
Imithombo:
> Bondonno NP, Lewis JR, iBlekkenhorst LC, et al. Inkomba yokuvuvukala kwezinto eziphathelene nokuphefumula kwesifo somzimba kanye ne-atherosclerotic izifo zesifo se-vascular in the women's older. Br J Nutriti. 2017 Jun; 117 (11): 1577-1586.
> I-Maiorino MI, i-Bellastella G, i-Petrizzo M, i-Scappaticcio L, i-Giugliano D, i-Esposito K. i-Mediterranean yokudla idubula phansi imiphefumulo evuthayo ehlobo lwesifo sikashukela: i-MÉDITA isilingo esilawulwa ngokungahleliwe. I-Endocrine. 2016 Dec; 54 (3): 634-641.
> Ukuziphendulela: Ulwazi oluqukethwe kule sayithi luhloswe ngezinjongo zemfundo kuphela futhi aluthathi iseluleko, ukuxilongwa noma ukwelashwa ngudokotela ovunyelwe. Akuhloselwe ukumboza zonke izinyathelo zokuqapha, ukusebenzisana kwezidakamizwa, izimo noma imiphumela emibi. Kufanele ufune ukunakekelwa okusheshayo kwezokwelapha kunoma yiziphi izinkinga zezempilo bese uthintana nodokotela wakho ngaphambi kokusebenzisa enye imithi noma wenze ushintsho ohlelweni lwakho.