Ngaba udiniwe okanye ukhathazekile mva nje kunesiqhelo? Ukulandela ukutya okuchasayo kunokukunceda uzive ungcono. Kwaye kukuba ukudumba kunokuba sisizathu sengxaki.
Ukutya okuchasayo kunokunceda ukuba utye ngcononjengoko yenziwe ngothotho lwemikhwa yokutya esempilweni. Bayakuqinisekisa ngezininzi izondlo eziluncedo ngelixa ugcina ezo zinokuba yingozi, ezinje ngamafutha e-trans. Fumanisa ukuba yintoni kwaye uyisebenzisa njani.
Yintoni ukutya okuchasayo?
Njengoko igama layo libonisa, olu hlobo lokutya Isicwangciso sokutya esibandakanya ukutya okunezinto ezichasayo. Ukutya kwezi zinto kucingelwa ukuba kunciphisa umngcipheko wokuba nezifo ezininzi.
Zininzi izizathu zokunika ukutya kwakho i-anti-inflammatory twist. Kwaye kukuba ukudumba okungapheliyo kuya kuba semva kwezifo ezininzi. Uphando luye lwadibanisa le ngxaki nomhlaza, isifo seswekile kunye ne-Alzheimer's, kunye nesifo sentliziyo.
Zeziphi izidlo ezichasene nokuvuvukala?
Ezi zicwangciso zokutya kucetyiswa ngakumbi kwabo bathwaxwa zizifo ezibangela ukudumba, njenge-rheumatoid arthritis. Ukwenza utshintsho kwindlela otya ngayo akuyiphelisi ingxaki yokuvuvukala, kodwa kuyakholelwa ukuba inokuzinciphisa iimpawu zayo, nokuba kungancitshiswa inani le-flare-ups okanye ukunciphisa amanqanaba entlungu.
Nangona kunjalo, akuyomfuneko ukuba uhlupheke ngenxa yokuvuvukala okungapheliyo ukuyilandela, kodwa kunoko ukutya okuchasayo okuchasayo kulungele wonke umntu. Kwaye kuthathwa njengokutya okunempilo kakhulu.
Ukutya okuvunyelweyo
Ngokusisiseko, izidlo ezichasayo zicebisa ukutya ukutya okupheleleyo endaweni yokutya okusetyenzisiweyo. Kodwa masibone ngokweenkcukacha zonke ukutya ezivunyelweyo kwaye zeziphi ekucetyiswa ukuba zikuphephe.
Iziqhamo kunye nemifuno
Uninzi lokutya kufuneka lube kula maqela mabini. Ubhejo kwiintlobo ezahlukeneyo zemibala ezinokubakho. Eminye imizekelo ziiorenji, iitumato, kunye nemifuno enamagqabi aluhlaza njengesipinatshi okanye i-kale.
Amafutha asempilweni
Ifakiwe amafutha aphilileyo njengeoyile ye-olive, i-avocado, i-walnuts, okanye imbewu ye-chia. Kufuneka kuqatshelwe ukuba Kuyimfuneko ukulawula izixa zoku kutya ngenxa yeekhalori zazo. Umzekelo, amandongomane anezibonelelo ezininzi, kodwa umda uyinto encinci ngosuku. Ngaphandle koko, amanqatha kunye neekhalori ziyaqokelelana, zikhulisa umngcipheko wokutyeba kakhulu.
Pescado
Izidlo ezichasene nokuvuvukala zibandakanya iintlanzi ubuncinci kabini ngeveki. I-Salmon, ityhuna, kunye ne-sardines ziphakathi kweentlanzi ezilungileyo ukulungiselela le njongo. Isizathu kukuba bazizityebi kwi-omega 3 fatty acids, ezilwa nokudumba.
Amazimba
Ukutya okusulungekileyo okuziinkozo kuthathelwa indawo ziinkozo ezipheleleyo, ethi, ukongeza ekubeni isondlo ngakumbi, inokunceda ngokudumba. Umzekelo, irayisi kunye nezonka ezigcweleyo ziyatyiwa endaweni emhlophe. Ngokwenxalenye yayo, i-oatmeal kukutya okumnandi kwasekuseni.
Imifuno
Zezinye zezona ndlela ziphambili zokutya okunempilo, kwaye anti-ukudumba awukho. Isizathu kukuba zipakishwe ngefayibha kunye nezinto ezichasayo.
Bayas
Iirasberries, amaqunube amnyama, okanye iiblueberries zinceda ukulwa nokudumba. Imfihlo ikwizinto ezibanika imibala.
Kusela
Xa kuziwa kwiziselo, iti emhlophe kunye neti eluhlaza kufanelekile ukuba uyiqaphele. Iikomityi ezimbalwa ngemini zinokulwa nokudumba ngenxa y polyphenols zayo. Iwayini ebomvu ikwajongwa njengeluncedo ngexabiso elincinci.
Izinongo
I-Turmeric, ijinja, isinamon kunye ne-cayenne Ziphakathi kweziqholo ezineempawu ezichasayo. Igalikhi inokunceda ekulweni nokudumba.
Ishokoleta emnyama
Ngenxa yeziphumo ezichasayo zecocoa, I-chocolate emnyama ivunyelwe (ngokumodareyitha).
Ukutya okumele kukuphephe
Kuba zinokubangela iziphumo ezichaseneyo kunangaphambili (zinxulunyaniswa nokwanda kokudumba), izidlo ezichasayo azikuvumeli ukuba utye oku kulandelayo:
Ukutya okunamafutha
Amafutha eTrans aphakamisa i-LDL okanye i-cholesterol embi, ebangela ukudumba. Zifumaneka ekutyeni okufana neefriji zeshishini okanye iifriji zaseFrance. Zijonge kwiilebheli eziphantsi kwegama leoyile ye-hydrogen. Amafutha agcweleyo, akhoyo kukutya okubomvu kunye nenyama egqityiweyo okanye ipitsa, nawo kufuneka ancitshiswe.
Ngakolunye uhlangothi, ukusebenzisa kakhulu ukutya okuqhotsiweyo kukhokelela ekutyebeni kakhulu kunye nokutyeba kakhulu, kunye nokunyuka kokudumba. Yiphephe ngokusebenzisa ioyile encinci ukupheka ukutya kwakho. Zilungiselele ezigcadiweyo, ezibhakiweyo okanye eziphekiweyo. Xa kuziwa kumanqatha obisi, kubheja kwiipesenti ezi-0 ezahlukeneyo.
Ukutya okusetyenzisiweyo kunye neswekile
Kwizidlo ezichasayo Uyacetyiswa ukuba uphephe nantoni na egqityiweyo okanye eneswekile. Ukubaphatha gadalala kwandisa umngcipheko wokutyeba kakhulu kunye namanqanaba aphezulu eswekile kunye ne-cholesterol egazini. Kwaye zonke ezi ngxaki zinxulumene nokudumba. Iziselo ezinxilisayo kunye neziselo ezinencasa ngokubanzi ngumzekelo.