Izidlo ezingu-10 eziphezulu kakhulu zesikhathi eside

Akuyona imfihlo ukuthi lokho esikudlayo kunakho okusizayo noma okuzosilimaza. Ukulutha kwethu kokudla okusetshenzisiwe kusishiye sidle ukudla okunikeza ukondla okwanele futhi kuyimbangela yezifo eziningi, ezifana nokukhuluphala , isifo senhliziyo, kanye nohlobo lwesifo sikashukela 2 . Akudingeki kube ngale ndlela. Kukhona ukudla okungakusiza uzizwe unamandla, unciphise ingozi yokugula, futhi ikuvumele ukuba ugcine isisindo esinempilo. Uma ufuna ukuphila isikhathi eside futhi ube nempilo, kufanele upheze umzimba wakho ngokudla okunomsoco kunawo wonke emhlabeni. Ukwenza ukudla okutshalayo okuyingxenye eyinhloko yokudla kwakho kuzobuyisela impilo yakho kanye nobunzima futhi uzibuze ukuthi kungani wonke umuntu engadli ngale ndlela, futhi. Usizo lusakaza igama.

1 -

Imifino ye-Cruciferous

Amandla okutshala imifino enekhono eliyingqayizivele lokushintsha ama-hormone abantu, asebenze isimiso semvelo sokuxoshwa kwemvelo, futhi avimbele ukukhula kwamangqamuzana anomdlavuza. Imifino ye-Cruciferous kumele ihlolwe ngokugcwele noma idliwe i-shredded, i-chopped, i-juiced noma ihlanganiswe ukuze ikhulule izindawo zayo ezinamandla zokulwa nomdlavuza. I-cruciferous phytochemical sulforaphane nayo itholakale ukuvikela udonga lwamanzi wezakhi kusuka ekuboniseni ukuvuvukala okungabangela isifo senhliziyo. Imifino ye-Cruciferous ingumsoco-mnandi kakhulu kukho konke ukudla. Yidla ezihlukahlukene kokubili ifomu eluhlaza neluphekwe nsuku zonke. Zama i-broccoli, i-cauliflower, amahlumela aseBrussels, i-kale, noma iklabishi.

2 -

Imifino yeSaladi

Imifino eluhlaza emifino eluhlaza - ezinye ziyi-cruciferous - ziqukethe amakhilogremu angaphansi kuka-100 kuphela, okwenza kube ukudla okulungele ukulawula isisindo. Ezifundweni zesayensi, abesifazane abadla isaladi enkulu ekuqaleni kokudla badla amakholori ambalwa kusukela ekudleni konke, futhi ama-salads amakhulu ayanciphisa amakholori ngaphezu kwezincane. Ngaphandle kokwehlisa isisindo, ukudla okuningi kwama-saladi, imifino eluhlaza, noma imifino eluhlaza kuhlotshaniswa nengozi encane yokuhlasela kwenhliziyo, isifo, isifo sikashukela, kanye namanqamu amaningana. Imifino eluhlaza ibuye icebe ku-B-vitamin folate ebalulekile, kanye ne-lutein ne-zeaxanthin, i-carotenoids evikela amehlo ekulimazeni okukhanya. Zama kale, imifino ye-collard, imifino yesinaphi, isipinashi, noma ulethisi. Ukuze ukwandise izinzuzo zempilo yemifino eluhlaza, kufanele sikhulise ukungenisa kwamakhemikhali amakhemikhali, ama-carotenoids ikakhulukazi, futhi okudinga amafutha - yingakho isaladi yakho (noma ukugqoka) kufanele ihlale iqukethe amantongomane kanye / noma imbewu.

3 -

Amantongomane

Umthombo ophezulu wezakhi ezinamafutha aphilile, amaprotheni wezitshalo, ama-fibre, ama-antioxidants, ama-phytosterol, nama-mineral, amantongomane angukudla okuphansi okuglycemic okusiza ekunciphiseni umthwalo we-glycemic wesidlo sonke, okwenza kube yingxenye ebalulekile ye-anti- isifo sikashukela. Naphezu kobukhulu be-caloric, uketshezi lwe-nut kuhlotshaniswa nesisindo somzimba esincane, okungenzeka ngenxa yokunciphisa ukudla okuvela ezintweni ezinenhliziyo enempilo. Ukudla amantongomane njalo kuyanciphisa i-cholesterol futhi kuhlobene nokunciphisa amaphesenti angu-35 engozini yesifo senhliziyo . Phakamisa isaladi lakho elilandelayo nge-walnuts oqoshiwe noma ama-alimondi alicwengekile, noma uhlanganise ezinye izikhwama eziluhlaza ezigqoka isaladi.

4 -

Imbewu

Iphrofayili yokudla okunempilo ifana kakhulu namantongomane ngoba inikeza amafutha anempilo, amaminerali, kanye nama-antioxidants, kodwa imbewu inamaprotheni amaningi futhi iningi lamaminerali okulandelela. I-flax, i-chia, nembewu ye-hemp zicebile ngamafutha omega-3. I-flax, i-chia, nembewu ye-sesame nayo i-lignans ecebile, umdlavuza webele we-phytoestrogens. Izitshalo zeSesame zicebile nge-calcium ne-vitamin E, kanti imbewu yamathambo icebile kakhulu ku-zinc. Ukuze uthole izinzuzo zokudla okunomsoco, amantongomane kanye nembewu kufanele kudliwe okuluhlaza noma okuncane kakhulu okugcobe. Zama ukungeza imbewu ye-flax noma ye-chia ekuseni yakho ye-smoothie noma i-oatmeal.

5 -

Amajikijolo

Lezi zithelo ezicebile antioxidant zinenhliziyo enempilo kakhulu . Izifundo lapho abahlanganyeli badla khona ama-blueberries noma ama-strawberries nsuku zonke amasonto ambalwa abika ukuthuthukiswa komfutho wegazi, izimpawu zokucindezeleka kwe-oxidative, isamba se-cholesterol esiphelele kanye ne-LDL. Amajikijolo nawo anemikhakha elwa nomdlavuza futhi ayilungiselelo elihle kakhulu lobuchopho; kunobunye ubufakazi bokuthi iberry ukusetshenziswa kungasiza ekuvimbeleni ukuncipha kwengqondo nokuguga. Namathela sitrobheli esilindelekile nendabuko noma u-bhisikibri, noma zama okuthile okusha, njenge-goji berries.

6 -

Igromegranate

Igromegranate iyisithelo esiyingqayizivele, equkethe ama-arili amancane, ama-ariki anomsoco anomsoco othakazelisayo we-flavour sweet and tart. I-phytochemical yamapomegranate, isignicalagin, iyiningi kakhulu futhi inesibopho esingaphezu kwesigamu somsebenzi we-antioxidant wejomegranate ijusi. Ama-phytochemicals ama-pomegranate anezinhlobo ezihlukahlukene zokulwa nomdlavuza, izinhliziyo zomzimba , nezenzo zobuchopho-enempilo. Okubaluleke kakhulu, ukutadisha iziguli ezine-carotid artery blockages eziphuza i-punegranate juice nsuku zonke ngonyaka owodwa zithole ukunciphisa amaphesenti angama-30 ekwakhekeni kwe-atherosclerotic; eqenjini lokulawula, i-atherosclerotic plaque yanda ngamaphesenti angu-9. Kwesinye isifundo ngabantu abadala, labo abaphuza ijomegranate ijusi nsuku zonke izinsuku ezingu-28 benza kangcono emsebenzini wokukhumbula uma kuqhathaniswa nalabo abaphuza isiphuzo se-placebo. Ithiphu: Ukususa ama-arili ezidliwayo esithelweni, uphawule, u-inch ububanzi obujulile ububanzi, uphinde uhlukanise kabili, bese ugoba emuva ngemuva kwekhasi elikhulu.

7 -

Ubhontshisi

Ukusetshenziswa kwansuku zonke ubhontshisi nezinye izitshalo kusiza ekuqiniseni ushukela wegazi, ukunciphisa ukudla kwakho, futhi uvikele emdlalweni wekoloni. Umthombo wesitashi omnene kunomsoco, ubhontshisi usebenza njenge-anti-diabetes nesisindo sokulahlekelwa kwesisindo ngoba kuhlushwa kancane kancane, okungafani nokuphakama kweglucose yegazi ngemuva kokudla futhi kusiza ukuvimbela ukuthanda ukudla ngokugqugquzela ukuphazamiseka. Zinezinhlobo eziningi ze-fiber ezihlangene ezisiza ukwehlisa i-cholesterol, nesitashi esimelana naso, esiguqulwa ngamabhaktheriya emathumbu emakhanini amancane ama-acids amasiza okusiza ukuvimbela umdlavuza we-colon. Kutholakala ukudla ubhontshisi, i-peas noma i-lentile kabili ngesonto ukunciphisa ingozi yomdlavuza we-colon ngamaphesenti angu-50. Ukusetshenziswa kwesilwane nakho kunikeza ukuvikelwa okuphawulekayo kwamanye amagciwane, futhi. Ubhontshisi obomvu, ubhontshisi omnyama, ama-chickpeas, i-lentils, ama-peas ahlukaniswe - konke okuhle, ngakho-ke sampula bonke bese unquma izintandokazi zakho.

8 -

Amakhowe

Ukusebenzisa amakhowe njalo kuhlotshaniswa nokunciphisa ingozi yomdlavuza webele. Ngenxa yokuthi iqukethe i-aromatase inhibitors (izinhlanganisela ezivimbela ukukhiqizwa kwe-estrogen), amakhowe amhlophe namaPortobello avikela kakhulu umdlavuza webele. Amakhomikhali anezinto eziningi ezizuzisayo: Ucwaningo olunezinhlobo ezahlukene zamakhowe luye lwathola imiphumela yokulwa nokuvuvukala, umsebenzi omzimba wamasosha omzimba, ukuvimbela ukulimala kwe-DNA, ukunciphisa umdlavuza wesifo somdlavuza, kanye ne-angiogenesis inhibition. Amakhowe kufanele aphekwe njalo; Amakhowe aluhlaza aqukethe i-agaritine engaba yingozi kakhulu ngokupheka. Hlanganisa njalo amakhowe amhlophe avamile, bese uzama ezinye zezinhlobo ezingavamile ezifana ne-shiitake, i-oyster, i-maitake, noma i-reishi.

9 -

Anyanisi kanye ne-Garlic

Umndeni we-Allium wemifino, okuyi-anyanisi eyilungu, uzuzisa ama-cardiovascular and immune system kanye nokuthola imiphumela ephikisana nesifo sikashukela nokulwa nomdlavuza . Ukwandiswa kwemifino ye-allium kuhlotshaniswa nengozi ephansi ye-gastric and prostate cancers. Lezi zitshalo ziyaziwa ngama-organosulfur azosiza ukuvimbela ukuthuthukiswa kwamagciwane ngokuvimbela ama-carcinogens, ukuvimbela umdlavuza we-cell cell, nokuvimbela i-angiogenesis. Lezi zinhlanganisela zikhishwa uma ziqoshiwe, zichotshoziwe, noma zihlaselwe. Ama-anyanisi aqukethe nokugxila okuphezulu kwe-flavonoid antioxidants, ephethe imiphumela elwa nokuvuvukala engabangela ekuvimbeleni umdlavuza. Zama ama-leek, ama-chives, ama-shallots, nama-scallions, ngaphezu kwe-garlic no-anyanisi ophuzi.

10 -

Utamatisi

Inqwaba yezakhi zomzimba ezithuthukisa impilo ingatholakala ku-utamatisi - i-lycopene, amavithamini C no-E, i-beta-carotene, nama-antioxidant, i-flavonol, okubalwa kuphela. I-Lycopene, ikakhulukazi, ivikela umdlavuza wesibeletho, umonakalo wesikhumba se-UV, nesifo senhliziyo. Cishe amaphesenti angama-85 e-lycopene ekudleni kwaseMelika atholakala ku- utamatisi . I-Lycopene inamathela kakhulu uma utamatisi ephekwe - indebe eyodwa ka-tomato sauce inezikhathi ezingu-10 i-lycopene njengendebe yamatamatisi aqoshiwe, aqoshiwe. Futhi khumbula ukuthi i-carotenoids, njenge-lycopene, ingcono kakhulu uma ihambisana namafutha enempilo, ngakho ujabulele utamatisi wakho esaladini ngamantongomane noma ukugqoka okwenziwe ngezakhi ukuze uthole umuthi ophuze ukondla. Enye iphuzu: Thenga utamatisi oqoshiwe futhi ochotshoziwe kuzimbiza ezingilazi, hhayi amathini, ukugwema ukuphazamiseka kwe-endocrine kwe-BPA kuma-liners.

_Imithombo:

_{I-Higdon J, Ukulahla B, Williams D, uDashwood R. Imifino ye-Cruciferous nengozi yomdlavuza womuntu: ubufakazi be-epidemiologic kanye nobuchwepheshe. Pharmacol Res 2007, 55: 224-236.}

_{Lockheart MS, Steffen LM, Rebnord HM, et al. Amaphethini okudla, amaqembu okudla kanye ne-infarction ye-myocardial: isifundo sokulawula icala. Br J Nutriti 2007, 98: 380-387.}

_{Roe LS, Meengs JS, Rolls BJ. Isaladi nesisindo. Umphumela wesikhathi sokusetshenziswa kwesaladi ekudleni kwamandla okudla. Isifiso se-2012, 58: 242-248.}

_{Rolls BJ, Roe LS, Meengs JS. Isaladi ne-satiety: amandla we-energy kanye nosayizi wesigaba sesaladi lokuqala-sithinta amandla okudla emini. J Am Diet Assoc 2004, 104: 1570-1576.}

_{UZakkar M, uVanes der Heiden K, uLuong le A, et al. Ukusetshenzwa kwe-Nrf2 kumaseli endothelial kuvimbela imishanguzo kusuka ekuboniseni isimo esiphezulu. I-Arterioscler Thromb Vasc Biol 2009, 29: 1851-1857.}