Izidakamizwa zokulwa nokuvuvukala Okufanele Udle

Ukuvuvukala yisenzo sakho somzimba wamagciwane ukucasula, ukulimala, noma ukutheleleka. Kuyinto impendulo evamile (futhi empeleni into enhle), futhi yingxenye yemvelo yokuphulukisa. Kodwa kungenzeka ukuthi ukuvuvukala okungapheli kungathinta umzimba wakho kanye nempilo yakho.

Ukulandela ukudla okuphikisana nokuvuvukala kuyindlela eyodwa yokuvimbela ukuvuvukala okungapheli okuvela ekuholeni indlela yokuphila engeyona-enempilo. Uma usulungele ukubuyela endleleni eya ekudleni okunempilo, zama lezi zokudla ezingu-15 eziphefumulayo futhi zilungele ngokuphelele ekudleni okuphikisayo.

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Ama-alimondi

Ama-alimondi angumthombo omuhle kakhulu wamafutha ase-monounsaturated (afana namafutha omnqumo), i-vitamin E, ne-manganese. Zibuye zibe umthombo omuhle we-magnesium kanye nesiprotheni sesitshalo. Kucwaningo lwezocwaningo, ukudla ama-almonds kuye kwahlotshaniswa nokuba nengozi ephansi yesifo senhliziyo, mhlawumbe ngokuthuthukisa iphrofayili enamandla yegazi lakho.

Ama-alimondi nawo ahlambalaza kakhulu, ngakho-ke ngisho noma amakholori aphakeme kakhulu kunokudla okunye okuvimbela ukuvuvukala, ukudla ama-alimondi amaningi angakusiza ukuthi unamathele ohlelweni lokulahlekelwa kwesisindo.

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Ama-avovocos

I-avovocos inothile emafutheni enhliziyo enempilo enempilo, futhi ibe nomthombo omuhle kakhulu we-magnesium, i-fiber, ne-potassium, ngenkathi ephansi kwi-sodium. Ukudla isigamu se-avocado kuyophinde kwengeze kahle ekudleni kwakho kwansuku zonke kwamavithamini C, A, E, no-B-amavithamini amaningi.

Ukuhlanganiswa kwalezi zakhi kanye nama-polyphenols asebenza njengama-antioxidants enza ama-avocad kufanele abe nawo nganoma yisiphi ukudla okuphikisana nokuvuvukala. Engeza izinqamu ze-avocado kwisitshudeni sakho ozithandayo noma isaladi, noma wenze i-guacamole enhle kakhulu.

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I-broccoli

U-Broccoli uyilungu lomndeni obambe iqhaza wemifino ephezulu kuma-phytochemicals okuthiwa i-glucosinolates. Lezi zinhlobo ze-phytochemicals ziyi-antioxidants enamandla. I-Broccoli iyimithombo emihle kakhulu ye-vitamin C, i-potassium, i-calcium, ne-vitamin A, konke kuyilapho iphansi kwamakholori.

Ucwaningo lwe-epidemiological lubonisa ukuthi ukudla ukudla okunengi emifinini ye-cruciferous, kufaka phakathi i-broccoli, kuhlotshaniswa nokuba nengozi ephansi yezinhlobo ezithile zomdlavuza. Kulula ukuthola i-broccoli ngaphezulu ekudleni kwakho ngoba isiphuzo esiphundu noma esiluhlaza.

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Ama-blueberries

Ama-blueberries aqukethe amanani amakhulu ama-polyphenols aqala umsebenzi we-antioxidant futhi angasiza ukuvimbela umdlavuza nesifo senhliziyo. Lezi zinhlobo ze-phytochemicals, okufaka i-flavonoids, i-anthocyanidins, i-phenolic acid, ne-tanins, ivimbela futhi ivuse umonakalo wamaselula owenziwe ngama-radicals mahhala.

Ucwaningo lwe-laboratories lubonisa ukuthi amakhemikhali e-blueberries angavimbela nomdlavuza ngokunciphisa ukukhula kwamangqamuzana nokuncipha ukuvuvukala. Zibuye zinciphise ama-calories futhi zengeze u-vithamini C, i-vitamin E, ne-fibre ekudleni kwakho kwansuku zonke. Futhi ungakhohlwa ukuthi nabo banamnandi kakhulu!

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Izaqathe

Izaqathe zine-beta-carotene, umzimba wakho ongaguqula ku-vitamin A, ebalulekile empilweni yakho, kodwa futhi i-antioxidant enamandla ngokwayo. I-karoti nayo iqukethe i-zeaxanthin ne-lutein, ehlobene nokuvithamini A. Ukudla okucebile kulezi zinhlobo zokuvikela kungasiza ekunciphiseni ingozi yomdlavuza ngokuvimbela umonakalo kumaseli enempilo emzimbeni wakho.

Njengoba izaqathe ziphansi kwamakholori kanye nomthombo omuhle we-fiber, zingakusiza nokuba ulahlekelwe isisindo uma kudingeka-kubalulekile ngoba ukukhuluphala kuyisici esiyingozi engozini yesifo senhliziyo, isifo sikashukela, kanye nezinye izinhlobo zomdlavuza.

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Ubhontshisi obomile

Amabhontshisi owomile, afana nama-bey bean, ama-beans wezinso, ubhontshisi we-pinto, nobhontshisi abamnyama, ngumthombo omuhle kakhulu wokulwa nokuvuvukala wamaphrotheni wezitshalo, amaminerali, amavithamini ama-B amaningi, kanye ne-vitamin K. , futhi ziqukethe ama-polyphenols asebenza njengama-antioxidants.

Ucwaningo lubonisa ukuthi ubhontshisi owomile unganikeza izinzuzo zezempilo futhi usize ukuvimbela ezinye izinhlobo zesifo senhliziyo, isifo sikashukela, ukucindezeleka kwegazi, kanye nokunciphisa ukuvuvukala. Njengoba ziphezulu amaprotheni, ziphelele ukudla okungenamsoco ozozithanda ngisho noma ungesiyo imifino.

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Kale

I-Kale imthombo omuhle kakhulu wamavithamini A, C, no-K, nomthombo omuhle we-calcium, i-iron, i-magnesium, i-potassium, ne-vitamin C ngenkathi ephansi kwi-sodium. Ibuye iphinde ikholori futhi ine-fiber encane.

I-Kale iqukethe izinto ezibizwa ngokuthi i-glucosinolates ezingasiza ekuvimbeleni umdlavuza, kanye ne-lutein ne-zeaxanthin, ehlobene ne-vitamin A futhi ingasiza ukunciphisa ingozi yokuhlaselwa kwesifo se- cataract kanye ne- macular degeneration . Futhi, i-lutein ingasiza ekuvimbeleni i-atherosclerosis. Engeza i-kale esaladini noma udle ama-kale chips njengendlela yokudla.

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Amafutha e-Olive

Amafutha omnqumo iyisici esibalulekile ekudleni kwaseMedithera, okuye kwahlanganiswa nenhliziyo yezempilo kanye nokuphila isikhathi eside. Ucebile emafutheni e-monounsaturated okuhle emithanjeni yakho yegazi futhi ine-polyphenols esebenza njengama-antioxidants ukuvikela amangqamuzana emzimbeni wakho.

Amafutha omnqumo kusiza ukunciphisa ukuvuvukala, ukunciphisa i-cholesterol ephezulu, futhi kungenzeka ukuthi amanye ama-polyphenols angasiza ekuvimbeleni ezinye izinhlobo zomdlavuza, ngakho-ke amafutha omangalisayo angenezela ekhishini lakho. Akusihle ngaso sonke isikhathi ukupheka kodwa kuphelele ukugqoka isaladi nokuphelisa izitsha zokudla zemifino.

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Ama-oranges

Ama-oranges angumthombo omuhle kakhulu wevithamini C ne-potassium, futhi aqukethe i-fibre, i-calcium, ne-folate. Ama-fiber nama-oranges angasiza ukugcina inhliziyo yakho iphilile, futhi i-vitamin C ibalulekile ekusebenzeni komzimba wamasosha, izicubu ezinamandla ezixhunyiwe, nemithambo yegazi enempilo.

Ama-oranges kanye nejusi le-orange kunezindlela ezinhle kakhulu ekudleni okuphikisayo futhi akudingeki ukuba uzigcine ngekusasa. Ama-oranges enza intambama enkulu ntambama futhi angenezelwa ezihlukahlukene nezitsha namaladi.

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Uhlobo lwenhlanzi

I-Salmon iqukethe inani elikhulu lama-omega-3 fatty acids-ngaphezulu kunoma yiluphi olunye uhlobo lwezinhlanzi noma izilwane zasolwandle. Ucwaningo lubonisa ukuthi abantu abadla kakhulu kulawa mafutha amafutha kungase kube ncane amathuba okuba babhekene namehlo omile , futhi kuhle nenhliziyo ngoba amafutha enempilo asiza ekunciphiseni ukuvuvukala futhi agcine i-cholesterol isheke.

I-American Heart Association iphakamisa ukuthi udla izinhlanzi ezinamafutha okungenani kabili ngeviki ngenxa yalezo zinzuzo ezi-omega-3s, kepha yini eyenza i-saumoni ibe ngcono nakakhulu ukuthi futhi ungumthombo omuhle we-antioxidant okuthiwa i-astaxanthin.

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Isipinashi

Isipinashi singenye yezinto ezaziwa kakhulu kuzo zonke izidakamizwa ezinamandla okulwa nokuvuvukala. Iqukethe i-lutein, ehlobene ne-vitamin A ne-beta carotene. Isipinashi sininika insimbi, i-vitamin K, ne-folate, futhi iphansi kakhulu, ngakho-ke iphelele ekudleni kwesisindo.

Ukucwaninga kubonisa ukuthi abantu abadla imifino eluhlaza, amaqabunga, njengesipinashi, bangase babe nomngcipheko wokushiswa kwe- macular , ngakho-ke faka inopinashi eningi noma ephekiwe ekudleni kwakho.

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Ama-strawberries

Ama-Strawberry amnandi, amnandi, futhi anomusa-futhi ukwenza kube ngcono nakakhulu, nawo angcono empilweni yakho. Ama-strawberries aphansi kwamakholori, aphezulu e-fibre, futhi aqukethe amavithamini namaminerali umzimba wakho udinga ukusebenza ngendlela evamile, kuhlanganise nokuningi kwamavithamini C. Futhi banamakhemikhali aphikisayo kanye nezinzuzo eziningi zezempilo.

Cishe zonke amajikijolo akulungele ngoba izingulube ezibanikeza umbala wazo nazo ziqukethe i-antioxidants engasiza ekunciphiseni ukuvuvukala.

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Ubhatata

Amazambane amazambane anamavithamini namaminerali athile. Njengemifino eminingi enemibala e-orange, i-vitamin A ne-beta-carotene ephakeme ngokweqile, okuyinto enamandla kakhulu yokulwa ne-antioxidant. Amazambane ama-sweet is a umthombo omuhle kakhulu wamavithamini namaminerali, kuhlanganise amavithamini C no-K, ama-potassium, ne-B amavithamini amaningi.

Amazambane ama-sweet abuye abe ne-fibre eningi futhi ayengaphezulu kakhulu kilojoule, ngakho-ke enza okunye okumnandi kunoma yikuphi ukudla. I-sweet potato ebhakabhakeni iphelele njengendwangu yecala noma uyibeke phezulu ngamabhontshisi abhakabhaka kanye ne-broccoli bese uyidla njengokudla.

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I-Chard yaseSwitzerland

I-Swiss chard inhle kakhulu futhi iyamnandi. Yimifino eluhlaza okwesibhakabhaka emangalisayo (enemibala) efakazela ohlwini lwakho lokuthenga oluphikisayo. I-Swiss chard imthombo omuhle kakhulu wamavithamini A no-K, umthombo omuhle wamaminerali amaningana futhi aphansi kakhulu ngamakholori.

Ucwaningo lubonisa ukuthi i-chard swiss ingaba nama-flavonoids asebenza njengama-antioxidants futhi anciphisa ukuvuvukala ngakho kwenza kube nempilo enemenyu yakho.

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Ama-Walnuts

Ama-Walnuts ayimithombo emihle kakhulu yamafutha enempilo, amaprotheni, i-vitamin E, amaminerali, nama-phytochemicals okuthiwa ama-sterols. Futhi aqukethe ama-fat monicsaturated acids nama-omega-3 fatty acids enhle enhliziyweni yakho. Ama-Walnuts nawo anamandla kakhulu, ngakho-ke ungase udinge ukubukela usayizi wesabelo sakho, kepha, nakuba ziphakeme ngama-calories, ukudlala ama-walnuts ambalwa kungakusiza uzizwe uhlale isikhathi eside futhi empeleni kukusize ulahlekelwe isisindo.

Izwi kusuka

Ukwengeza lokhu kokudla okunomsoco nokuphephile kungasiza ekuthuthukiseni impilo yakho yonke futhi kube lula ukuphatha isisindo esinempilo. Ukudla okunomsoco wokudla okuvuvukala kungasiza futhi ukuvimbela izimo ezithile zempilo ukuthi zingenzeki njengoba uneminyaka yobudala. Vele uqiniseke ukuthi ukugcina ukudla kwakho okuphikisana nokuvuvukala kunempilo ngokusebenzisa izindlela zokupheka kanye nezindlela zokulungiselela ukudla.

> Imithombo:

> American Heart Association. "Izinhlanzi kanye ne-Omega-3 Acatty Acids."

> Bouchenak M, Lamri-Senhadji M. "Ikhwalithi yokudla okunomsoco wezinambuzane, kanye nendima yabo ekuvimbeleni ingozi ye-cardiometabolic: ukubuyekezwa." J Med Food. 2013 Mar; 16 (3): 185-98.

> Butalla AC, Crane TE, Patil B, Wertheim BC, Thompson P, Thomson CA. "Imiphumela ye-carrot juice yokungenelela kwe-plasma carotenoids, ukucindezeleka okwenziwe nge-oxidative, nokuvuvukala kwabasindile abanomdlavuza webele." I-Cancer Cancer. 2012; 64 (2): 331-41.

> Damasceno NR1, Pérez-Heras A, uSerra M, Cofán M, Sala-Vila A, uSalas-Salvadó J, Ros E. "Ukutadisha kweCrossover yokudla okune-oliva yamafutha omnqumo, ama-walnuts noma ama-alimondi. Imiphumela ye-lipids nezinye izici zempilo yengculazi. "I-Nutr Metab I-Cardiovasc Dis. 2011 Jun; 21 Ukusekela 1: S14-20. i-doi: 10.1016 / j.mhlaka2010.12.006.

> Dreher ML, uDavenport AJ. "Hass yokwakhiwa kwe-avocado nemiphumela engaba khona yezempilo." Crit Rev Food Sci Nutr. 2013; 53 (7): 738-50. i-doi: 10.1080 / 10408398.2011.556759.