Ngokuningiliziwe kweziNsiza zokudla
Emashumini ambalwa ambalwa adlule, izithako zokudla ziye zaziwa kakhulu kulo lonke elase-US. Njengoba iningi labantu baseMelika manje bethatha amakhambi, amavithamini, amaminerali, kanye nezinhlobonhlobo zemithi yokwelapha efomini lokuxhaswa, imikhiqizo enjalo kuthiwa yasiza konke okuvela e-arthritis kuya empilweni yezempilo engcono ukuvikelwa emakhazeni ajwayelekile kanye nomdlavuza.
Ngesikhathi esifanayo, imibiko yezindaba mayelana nezithako zokudla iphikisana njalo, ngezifundo eziningi ezibonisa ukuthi izithako zingakwazi ukulwa nazo zonke izinhlobo zokugula kanti abanye bakhombisa ukuthi ezinye izithako zingabangela ingozi enkulu yezempilo.
Uma udidekile ngokuthi ngabe izithako zokudla zikulungele yini, funda ukuze uthole usizo ekwenzeni izinketho zokunakekelwa okuhlakaniphile , ukugwema amaphutha avamile, nokuthola impilo enhle.
Qala Ngendlela Yempilo Eqinile
Ukuze ube nobuntu bakho obuhle kakhulu, udinga ukulandela ukudla okulinganiselayo okugcwele izitho, izithelo, nokunye ukudla okuphelele okugcwele izakhi ezibalulekile. Kodwa ngokuvamile, abantu baphendukela ezakhiweni njengezindlela zokwakha lapho ukudla kwabo kungapheli khona.
Ngokuzikhandla kokudla okungcono futhi uphume isithasiselo ukuze ugcwalise lezo zikhala, uziphika inzuzo eyinhloko yokudla okusekelwe ngokugcwele-umphumela we-synergistic okwenzeka lapho ukuhlanganiswa ngaphakathi kokudla kusebenza ndawonye ukukhiqiza amandla ushintsho ku-biochemistry yakho. Njengoba izithako ezingenakukwazi ukudala lokho kusebenzisana, ungaqeda ukulahlekelwa izinzuzo ezinkulu zezempilo.
Kubalulekile ukuqaphela ukuthi abanye abantu (njengalabo abanemikhawulo yokudla) bangase balwele ukuhlangabezana nezidingo zabo zokudla okunomsoco naphezu kwemizamo yabo yokulandela ukudla okunomsoco, okuhlukahlukene. Uma ubhekana nezinkinga ezinjalo, khuluma nodokotela wakho ukuthola ukuthi udinga izithako.
Umhlinzeki wakho wezempilo angabuye avivinye ukungalahleki okungenzeka emithonjeni ethile evame ukuthathwa ifomu lokugcwalisa, njenge-vitamin D nensimbi.
Khumbula ukuthi ukudla akuyona kuphela into ebalulekile yokuphila okuqinile. Ngempela, ukushintsha imisebenzi yakho yansuku zonke kungaletha izinzuzo eziningi zezempilo ezithembiswa izithako. Esikhundleni sokuthatha isithasiselo ukuze ulale ngokulula, isibonelo, cabanga ukunciphisa ukudla kwakho kwe-caffeine nokugcina isimiso sokulala njalo. Izinguquko ezinjalo zokuphila-kuhlanganise ukuzivocavoca njalo nokusebenzisa izindlela zokunciphisa ukucindezeleka ezifana nokuzindla noma i-yoga-zingahamba phambili ekusizeni uzizwe ukhululekile futhi ulwe nezinkinga eziningi zempilo ezivamile.
Yehlisa Izidingo Zakho Zokungezela
Ukukhuluma nomhlinzeki wakho wezempilo kuyindlela yakho yokubheja engcono kakhulu ekunqumeni ukuthi udinga ukwesezela kokudla. Nakuba ukufunda nge-supplement inthanethi noma ezincwadini nakumagazini kungasiza ukwakha ulwazi lwakho lwezinto ezitholakalayo kuwe, nakuba ukuzithelela okuzenzekelayo okusekelwe kulezi zinto akukwaziswa.
Ngokuvamile, imithombo enjalo iveza izithako ezingamanga njengesixazululo esisheshayo ezindabeni ezidinga ukuguqulwa isikhathi eside isikhathi eside.
Umhlinzeki wakho wezempilo uphinde abe isazi sakho esiphakeme uma kuziwa ekudaleni irejista evumelana kakhulu nezidingo zakho eziyingqayizivele. Ngakho-ke noma ngabe ufuna amandla amaningi, amandla angcono obuchopho, isikhumba esicacile, i-waistline encane, noma ukuzivikela okunamandla ngokumelene nesifo esingelapheki, qiniseka ukuthi uthintane nomhlinzeki wakho wezempilo ngaphambi kokutshala izimali.
Thola iNdawo Yakho Engcono
Enye inzuzo enkulu yokuxoxisana ngezidakamizwa zokudla kanye nomhlinzeki wakho wezempilo ukuthi angakusiza ukuba ukhombise umthamo okungenzeka uhlangabezane nezidingo zakho. Kwezinye izimo, umthamo ohlongozwayo kwilebuli yenkampani yokwengeza kungenzeka ukuthi akulungile kuwe. Ukuze kube njalo, umhlinzeki wakho wezempilo angancoma ukuthi aqale ngesilinganiso esincane futhi akhulise lelo dosi ngokuhamba kwesikhathi uma kunesidingo.
Khumbula ukuthi ukuthatha izithako eziningi-noma ukukhetha izithako ezihlanganisa izithako eziningana-akunakwenzeka ukunikeza izinzuzo ezinkulu zezempilo.
Njengomthetho ojwayelekile, ukunamathela emgomeni wokufaka isicelo esilula kuyindlela yakho engcono yokunciphisa izingozi zempilo.
Thola i-Quality Supplement
Ngokungafani nezidakamizwa zemithi kanye nemithi ephezulu, ama-supplement awabuyekezwa yi-US Food and Drug Administration ngaphambi kokuba afike emakethe. Ngenxa yalokho, ayikho isiqinisekiso sokuthi isengezo sakho sizoqukatha izithako ezibhalwe kuhlu lwelebuli (noma ukuthi lezo zithako zizovela ezinanini ezibonisiwe).
Ngaphezu kwalokho, ezinye izithako zingase zikhohliswe, zingcolile ngezinsimbi ezisindayo noma izinto ezibangelwa izifo, zifakwe izidakamizwa ezingekho emthethweni noma izidakamizwa, noma zenziwe ngabafakazeli abathintekayo bezithako ezibalwe kulobuli. Ezinye izithako zingase ziqukathe nezithako zokudla ezinomphumela we-allergenic.
Noma kunjalo, kunezindlela ezimbalwa zokwenza amathuba akho wokukhetha ukwesekwa kwekhwalithi. Lokhu kufaka phakathi ukuthenga izithako zakho ezivela kumkhiqizi ohlonishwayo noma umthengisi, kanye nokukhetha imikhiqizo enezibonakaliso zokuvunywa ezivela ezihlanganiseni ezizimele ezivame ukuhlola izithako zekhwalithi (njenge-US Pharmacopeia, ConsumerLab.com, ne-NSF International).
Hlala Usizo Lokuphephile
Ukungaqondi kahle okuhlobene nokusetshenziselwa ukwesekwa ngumqondo wokuthi imikhiqizo yemvelo iphephile ngokwemvelo. Iqiniso ukuthi izithako eziningi zithwala izingozi zempilo ezingenzeka. Ngenkathi ezinye izithako zingase zibe nemiphumela emibi emincane (njengokuphefumula okubi noma ukubhekwa kwesinye isikhathi kubhekwa abantu abaphatha amaphilisi amafutha ehlanzi), abanye bangabangela ukulimala okukhulu esibindi, izinso nezinye izitho. Isibonelo, inani lezinsizakalo zokulahlekelwa kwesisindo lihlobene nemiphumela emibi efana nobuhlungu besifuba, isilinganiso senhliziyo esanda, nezinhliziyo zenhliziyo.
Lapho uthengisa izithako, khumbula ukuthi awukwazi ukuthembela kumsebenzi wezidakamizwa noma abasebenzi bezokugcina ezitolo zezempilo-noma ngisho nabasokhemisi-ukukuxwayisa ngezingozi ezingase zihileleke ekusetshenzisweni okungeziwe. Izingozi ezinjalo zixhomeke emlandweni wakho wezempilo-nenye isizathu esenza kubaluleke kangaka ukuxoxa ngokusebenzisa kwakho ukwesekwa nomhlinzeki wakho wezempilo.
Ngaphezu kwalokho, kubaluleke nakakhulu kwabesifazane abakhulelwe noma abahlengikazi ukuba baqaphe lapho besetshenziswa izithako zokudla. Futhi ngenxa yokuthi omncane uyaziwa ngemiphumela yezidakamizwa eziningi zokudla, kubalulekile ukukhuluma nodokotela wakho ngaphambi kokuthatha noma yikuphi ukwesekwa ngamazinga aphezulu noma njalo.
Enye ingozi engozini yempilo ihilela ukuthatha izithako zokudla ngokuhambisana nezidakamizwa zemithi noma imishanguzo engaphezulu, okungabangela ukuxhumana okulimazayo. Isibonelo, i-St John's wort (i-herb ejwayele ukubhekana nemiphumela yayo ye-emotion-lifting) inganciphisa ukuphumelela kwamanye ama-anti-depressants, kanti i- garlic kanye ne-ginkgo ingandisa ingozi yokugcoba kubantu abaphatha imithi yokwehlisa igazi.
Yenza isinqumo sezengezelo okufanelekile kuwe
Ezimweni eziningi, ukwengeza isengezo esimweni sakho sempilo kungathuthukisa impilo yakho yansuku zonke futhi kube nomthelela omuhle emzimbeni nasemqondweni wakho. Ukuze uthole usizo ekwenzeni umsebenzi wakho wesezela, qiniseka ukuthi uyithatha ngokuqhubekayo, ubheke noma yiziphi izinguquko empilweni yakho yansuku zonke, njalo ugcine udokotela wakho wazi ukuthi yiziphi izithako ozisebenzisayo.