Hlala uphilile ngokukhetha ukudla okusiza ukuvuselela amasosha omzimba wakho
Ukudla okunye kungasiza ekuvuseleleni amasosha omzimba nokuvimbela amakhaza kanye nomkhuhlane. Nakhu ukubuka izinhlobo ezinhlanu zokudla ezihlinzeka izakhi ukuthi isimiso sakho somzimba omzimba sidinga ukwenza:
1) Ukudla Okuphakeme ku-Vitamin C
Umsoco obalulekile, i- vitamin C iyasebenza njenge-antioxidant. Ama-antioxidants asiza ukulwa nama-radicals mahhala , uhlobo lwe-molecule engaqiniseki eyaziwa ukulimaza isimiso somzimba.
Kunobunye ubufakazi bokuthi i-vitamin C ingasiza kakhulu ekwandiseni amasosha omzimba abantu abacindezeleka kakhulu. Ukwandisa ukungena kwakho kwe-vitamin C, engeza lokhu kokudla ekudleni kwakho:
- izithelo ze-citrus namajusi (njenge-orange kanye namagilebhisi)
- kiwi izithelo
- pepper obomvu nokuhlaza
- i-broccoli
- ama-strawberries
2) Ukudla okuphezulu ku-Vitamin E
Njengevithamini C, i-vitamin E iyinhlangano enamandla yokulwa ne-antioxidant. Ucwaningo lubonisa ukuthi ukugcina amazinga amaningi kavithamini E kubalulekile ekugcineni amasosha omzimba, ikakhulukazi kubantu asebekhulile. Ukuze ugcwale u-vitamin E, bheka kulezi zokudla:
- ukolweni wamafutha ukolweni
- ama-alimondi
- imbewu ye-sunflower
- ama-hazelnuts
- Ibhitela lamantongomane
3) Ukudla okuphezulu ku-Zinc
I-Zinc iyi-mineral ebalulekile ehilelekile ekukhiqizeni amasosha omzimba athile. I-Institutes of Health (NIH) ixwayisa ngokuthi amazinga aphansi we-zinc angase awonake amandla omzimba wakho. Nazi ezinye izinhlobo zokudla eziphezulu ze-zinc:
- ama-oysters
- ubhontshisi obhakiwe
- ama-cashews
- branini omisiwe
- ama-chickpeas
4) Ukudla okuphezulu ku-Carotenoids
Olunye uhlobo lwe-antioxidant, i-carotenoids luyisigaba sezingulube ezitholakele ngokwemvelo ezinhlotsheni eziningi. Uma kudliwe, i-carotenoids iguqulwa ibe yi-vitamin A (isakhi esisiza ukulawula isimiso somzimba sokuzivikela). Bheka kulezi zinto ukuze uthuthukise i-carotenoids yakho:
- izaqathe
- kale
- ama-apricot
- i-papaya
- i-Mango
5) Ukudla Okuphakeme Omega-3 Fatty Acids
Ama-fatty acids ama-omega-3 ayimvelo yamafutha ebalulekile eyaziwa ukuvimbela ukuvuvukala nokugcina isimiso somzimba sokuzivikela. Nakuba kungaziwa ukuthi ama-omega-3 angasiza yini ukulwa nokutheleleka (njengokushisa okuvamile), ucwaningo luveza ukuthi ama-omega-3 angakhusela izifo zokuzivikela komzimba njenge-Crohn's disease, ulcerative colitis , kanye nesifo samathambo . Zama lokhu okudla okune-omega-3-rich:
- izinhlanzi ezinamafutha (kubandakanya i-mackerel, i-tuna, i-salmon, i-sardine, i-herring ne-trout)
- i-flaxseed
- ama-walnuts
Ukudla Okunye Ukuthuthukisa Uhlelo Lokuzivikela Emzimbeni
Ukugcina isimiso somzimba sakho sempilweni, kubalulekile ukulala ngokwanele , ukuzivocavoca njalo, nokuphatha ukucindezeleka kwakho.
Nakuba izithako eziqukethe amazinga aphezulu we-antioxidants nezinye izakhi ezitholakala ekudleni konke zivame ukuba njengemvelo yokuzivikela emzimbeni, olunye ucwaningo lubonisa ukuthi ukuthatha izithako zokudla kungase kube nezinzuzo ezincane kumzimba wokuzivikela. (Uma usacabanga ukubamba, kungumqondo omuhle ukubonisana nomhlinzeki wakho wezokunakekelwa kwezempilo kuqala ukulinganisa izinzuzo nezindleko.)
Ukuze uthole ukudla okungaphezulu okungasiza ekukhuliseni amasosha omzimba wakho, zama ukufaka i- garlic , ukudla okuphezulu kuma- probiotics (njenge-yogurt ne-kefir), kanye netiyi elihlaza ekudleni kwakho.
Imithombo:
> Chew BP, Park JS. Isenzo se-carotenoid ekuphenduleni komzimba. J Nutriti. 2004 Jan; 134 (1): 257S-261S.
I-Gill H, i-Prasad J. Probiotics, i-immunomodulation, nezinzuzo zezempilo. I-Adv Exp Med Biol. 2008; 606: 423-54.
Hughes DA. Imiphumela ye-antioxidants yokudla ekusebenzeni komzimba kwabantu abadala asebekhulile. I-Proc Nutr Soc. 1999 Feb; 58 (1): 79-84.
I-Kyo E, i-Uda N, i-Kasuga S, i-Itakura Y. Imiphumela ye-immunomodulatory ye-garlic esekhulile. J Nutriti. 2001 Mar; 131 (3s): 1075S-9S.
Simopoulos AP. Omega-3 fatty acids ekuvuvukala nezifo ezizimele. J Am Coll Nutriti. 2002 Dec; 21 (6): 495-505.
Wintergerst ES, Maggini S, Hornig DH. Indima yokuvuselela umzimba ka vithamini C kanye ne-zinc kanye nomthelela ezimweni zomtholampilo. I-Ann Nutr Metab. 2006; 50 (2): 85-94.
Ukuziphendulela: Ulwazi oluqukethwe kule sayithi luhloswe ngezinjongo zemfundo kuphela futhi aluthathi iseluleko, ukuxilongwa noma ukwelashwa ngudokotela olayisensi. 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.