Ingabe ukhathele kakhulu noma ubuhlungu kamuva nje kunokujwayelekile? Ukulandela ukudla okulwa nokuvuvukala kungakusiza uzizwe ungcono. Futhi ngukuthi ukuvuvukala kungaba imbangela yenkinga.
Ukudla okulwa nokuvuvukala kukusiza nokuthi udle kangcononjengoba yakhiwe ngochungechunge lwemikhuba yokudla enempilo. Bayakuqinisekisa ngezakhi zomsoco eziningi eziwusizo ngenkathi ugcina lezo ezingaba yingozi, njengamafutha we-trans. Thola ukuthi kuyini nokuthi ungakusebenzisa kanjani.
Kuyini ukudla okulwa nokuvuvukala?
Njengoba igama layo liphakamisa, lolu hlobo lokudla lunjalo uhlelo lokudla olubandakanya ukudla okunezinto ezilwa nokuvuvukala. Ukudla okunalezi zakhiwo kucatshangwa ukuthi kunciphisa ubungozi bokuhlaselwa yizifo eziningi.
Kunezizathu eziningi zokunikeza ukudla kwakho i-anti-inflammatory twist. Futhi ukuthi ukuvuvukala okuqhubekayo kungaba ngemuva kwezifo eziningi. Ucwaningo luxhumanise le nkinga nomdlavuza, isifo sikashukela kanye ne-Alzheimer's, kanye nesifo senhliziyo.
Ngobani abadla ukudla okulwa nokuvuvukala?
Lezi zinhlelo zokudla zikhona Kunconywa ikakhulukazi kulabo abahlushwa izifo ezibangela ukuvuvukala, njenge-rheumatoid arthritis. Ukwenza izinguquko ekudleni akusiqedi inkinga yokuvuvukala, kepha kunenkolelo yokuthi kunganciphisa izimpawu zayo, ngokunciphisa inani lama-flare-ups noma ukunciphisa izinga lobuhlungu.
Kodwa-ke, akudingekile ukuthi uhlupheke ngokuvuvukala okungapheli ukuyilandela, kepha kunalokho ukudla okulwa nokuvuvukala kufanelekile kuwo wonke umuntu. Futhi kubhekwa njengokudla okunempilo kakhulu.
Ukudla okuvunyelwe
Ngokuyinhloko, izidlo ezilwa nokuvuvukala ziphakamisa ukudla ukudla okuphelele esikhundleni sokudla okusetshenzisiwe. Kepha ake sibheke ngokuningiliziwe konke ukudla okuvunyelwe nokuthi yikuphi okululekwa ukukugwema.
Izithelo nemifino
Ukudla okuningi kufanele kube kula maqembu amabili. Ukubheja ezinhlobonhlobo zemibala ebanzi kakhulu. Ezinye izibonelo ngamawolintshi, utamatisi, nemifino eluhlaza njengama sipinashi noma i-kale.
amafutha anempilo
Afakiwe amafutha enempilo njengamafutha omnqumo, ukwatapheya, ama-walnuts, noma imbewu ye-chia. Kumele kuqashelwe ukuthi kuyadingeka ukulawula amanani alokhu kudla ngenxa yama-calories awo. Isibonelo, amantongomane anezinzuzo eziningi, kepha umkhawulo uyidlanzana ngosuku. Ngaphandle kwalokho, amafutha nama-khalori ayanqwabelana, andise ubungozi bokukhuluphala ngokweqile.
I-Pescado
Ukudla okulwa nokuvuvukala kufaka phakathi izinhlanzi okungenani kabili ngesonto. I-Salmon, i-tuna, ne-sardine ziphakathi kwezinhlanzi ezinhle kakhulu ngale njongo. Isizathu ukuthi bacebile ku-omega 3 fatty acids, alwa nokuvuvukala.
Okusanhlamvu okuphelele
Izinhlamvu ezihlanjululiwe zithathelwa indawo okusanhlamvu okuphelele, okungukuthi, ngaphezu kokudla okunomsoco, kungasiza ngokuvuvukala. Isibonelo, ilayisi nezinkwa zokusanhlamvu eziphelele kuyadliwa esikhundleni sokumhlophe. Ngokwengxenye yayo, i-oatmeal ingukudla kwasekuseni okuhle.
I-Legumes
Zingesinye sezisekelo zokudla okunempilo kakhulu, futhi ama-anti-inflammatory nawo ahlukile. Isizathu ukuthi zigcwele ifayibha nezinto ezilwa nokuvuvukala.
Bayas
Ama-raspberries, amajikijolo, noma ama-blueberries asiza ukulwa nokuvuvukala. Imfihlo ikulokho okubanika imibala yabo.
Iziphuzo
Uma kukhulunywa ngeziphuzo, itiye elimhlophe netiye eliluhlaza kufanelekile ukuphawula. Izinkomishi ezimbalwa ngosuku zingalwa nokuvuvukala ngenxa yama-polyphenols ayo. Iwayini elibomvu nalo lithathwa njengelinenzuzo ngamanani amancane.
Izinongo
I-Turmeric, i-ginger, isinamoni, ne-cayenne Ziphakathi kwezinongo ezinezakhiwo ezilwa nokuvuvukala. I-Garlic nayo izosiza ukulwa nokuvuvukala.
I-chocolate emnyama
Ngenxa yemiphumela elwa nokuvuvukala kokhokho, ushokoledi omnyama uvunyelwe (ngokulinganisela).
Ukudla okufanele sikugweme
Njengoba zingadala umphumela ophambene kunangaphambili (zihlotshaniswa nokwanda kokuvuvukala), Ukudla okulwa nokuvuvukala akukuvumeli ukuthi udle lokhu kudla okulandelayo:
Ukudla okunamafutha
Amafutha eTrans aphakamisa i-LDL noma i-cholesterol embi, edala ukuvuvukala. Zitholakala ekudleni okufana namakhekhe ezimboni noma amafriji aseFrance. Zifune kumalebula ngaphansi kwegama lamafutha we-hydrogenated. Amafutha anelisiwe, akhona ekudleni okufana nenyama ebomvu noma esetshenzisiwe noma i-pizza, nawo kufanele ancishiswe.
Ngakolunye uhlangothi, ukusebenzisa ngokweqile ukudla okuthosiwe kuholela ekukhuluphaleni nasekukhuluphaleni, kanye nokuvuvukala okwandayo. Kugweme ngokusebenzisa uwoyela omncane ukupheka ukudla kwakho. Lungiselela ukugcoba, ukubhaka noma ukugcotshwa. Uma kukhulunywa ngamafutha obisi, kubhejwa izinhlobo ezi-0 zamaphesenti.
Ukudla okusetshenzisiwe noshukela
Ezidlweni ezilwa nokuvuvukala kuyalulekwa ukuthi kugwemeke noma yini esetshenzwe kakhulu noma enoshukela. Ukuzihlukumeza kwandisa amathuba okusinda ngokweqile namazinga aphezulu kashukela ne-cholesterol egazini. Futhi zonke lezi zinkinga zihlobene nokuvuvukala. Iziphuzo ezibandayo neziphuzo ezinoshukela ngokujwayelekile ziyisibonelo.