Kukho iindlela onokuphila ngazo ngendlela enempilo kule nto zisetyenziswayo ukutya anti ukuguga ezaziwa ngokuba kokona kutya kulungileyo ukunceda ukufezekisa le njongo, yiyo loo nto eli nqaku liza kuchaza ukuba kukuphi oku kutya kunye neempawu zabo.
Ukutya okuchasene nokuguga
Ukutya okuchasene nokuguga kukutya okuneempawu ezinceda impilo yabantu, phakathi kwazo kunokugxininiswa ukuba inceda kumanqanaba e-cholesterol, ikhusela impilo ye-cardiovascular, phakathi kwabanye. Ibonakaliswa ngokusetyenziswa kwisidlo saseMeditera esibandakanya ukutya oku kutya okubonelela ukwandisa iintsuku zobomi bomntu ngamnye.
Ukutya kweMeditera kwaqala ukusetyenziswa kwi-50s yenkulungwane edlulileyo ngabachwephesha bezondlo abaziwa ngokuba nguAncel noMargaret Keys. Ngokusebenzisa oku kutya, bafuna umgangatho wezempilo, ngoko babonisa ukuba oku kutya kufuneka kulandelwe njani. Kodwa eyona nto ibalulekileyo ngayo kukusetyenziswa kokutya okunqanda ukuguga, ukuze ungasebenzisi ukutya okonakalisa impilo yakho.
Kuyaziwa ukuba oku kutya kunciphisa amathuba okuba nezifo ezithile zentliziyo, ngokungafaniyo nokutya okubangela ezi zifo, kukutya okunemvelaphi yezilwanyana. Ngenxa yesi sizathu, kucetyiswa ukuba ube nayo ngamancinci amancinci ekudleni.
Uphawu lokutya okuchasene nokuguga kukuba zenziwe nge-antioxidants ezomeleza umzimba womntu ngokuchasene naluphi na ukuphazamiseka okungapheliyo okanye ukuphazamiseka kwesifo. Ibonelela ngokulinganisela kumzimba omisela inqaku lokunyuka kwe-metabolism, ukwenzela ukuba uxinzelelo lwe-oxidative lunokunciphisa.
Zenziwe ngezondlo kunye neevithamini ezahlukeneyo ezifana nevithamin C, yona ivithamin E, iprovitamin A kunye noluhlu olubanzi lweeminerali ezinjengezinc kunye neselenium. Bangenelela kwisizukulwana samathambo, kubandakanywa nezitho, kwakhona ekubunjweni kwe-collagen kwaye ixanduva lokuhlaziywa kokuhlaziywa kwezicubu.
Ngelixa oku kutya kunqanda ukuguga kutyiwa, kufuneka kuqhutywe ixesha lokuzilolonga, ukuze umzimba uqhelane nemithambo eyahlukeneyo equka ukuphefumla okufanelekileyo nokunzulu, ukuthanda inkqubo yokwetyisa komzimba.
Ukuba ufuna ukwazi inzuzo nganye ebonelelwa yimoringa kumfanekiso wakho, kuyacetyiswa ukuba ufunde inqaku le Izibonelelo zemoringa ekunciphiseni ubunzima, apho iimfihlo zesi sityalo zichazwe ukunciphisa zonke iikilos ezongezelelweyo
Iindidi
Ukutya okuchasene nokuguga ekutyeni kwemihla ngemihla kufuneka kube yindlela yokuphila, ukuze ibe ngumkhwa womzimba kunye nengqondo ngaphandle kokuchaphazela ukuncitshiswa kokunye ukutya okuyingozi kwimizimba yethu nakwimpilo yethu.
Kubaluleke kakhulu ukugcina impilo, kwaye oku kufezekiswa ngokutya okunokulinganisela kunye nokugcina imisebenzi yomzimba, ukwenzela ukuba ulusu lugcinwe kwaye lunyameke, kuba oku kutya kujongene nokuhlaziywa kwezicubu kunye nesakhiwo solusu.
Kukwayaziwa ngokunciphisa ukubanakho ukufumana umhlaza, oye wangqinwa zizifundo ukuba enkosi koku kutya, amandla amakhulu afunyanwa ebomini bethu. Ngokubanzi, ukutya okuninzi kunokugqanyiswa, okunje ngeenkozo eziziinkozo, iimbotyi, iziqhamo kunye nemifuno ezele inani elikhulu le-antioxidants.
Ukuba ufuna ukwazi ukutya okunceda ukugcina iinkumbulo, kuya kufuneka ufunde inqaku le ukutya kwinkumbulo, apho iimpawu eziphambili zokutya zokwandisa ugxininiso lwakho zichazwe ukuze zincede kwimemori yakho
Unokufumana uninzi lwezi ntlobo zokutya okunesondlo, oko kunika amandla okukhusela kwizifo ezizezona zizathu zokufa kwihlabathi jikelele. Yiyo loo nto kulandelayo kukutya okuchasene nokuguga kunye neempawu zabo eziphambili:
Oats
- Yenye yezona zinto zibalaseleyo zokutya ezichasene nokuguga
- Inceda ekunakekeleni nasekugcineni ulusu
- Ngokuqhelekileyo inokutyiwa ngexesha lesidlo sakusasa kunye nexesha lesidlo sakusihlwa
- Inokuphinda idliwe kunye neyogathi ukuze iipropathi zayo ze-antioxidant zinyuke.
- Iququzelela ukunciphisa umzimba ngokutshisa amanqatha
- Yehlisa umgangatho wemithambo-luvo
- Susa uxinezeleko onokuba nalo
- Yenziwe nge-avenin ukuze yomeleze ulusu kwaye lukhanyise ukuze lubengezele
- Inekhemikhali yezityalo zendalo enoxanduva lokunciphisa umonakalo onokwenzeka kwiiseli zolusu
- Baphinde bangenelele ukucaphuka okwenzeka esikhumbeni, ukwenzela ukuba kunciphise kwaye kuthomalalise.
- Kunconywa ngabadermatologists kwiipropati zayo ze-antioxidant kunye neenzuzo ezinikezela eluswini.
- Inomxholo ophantsi we-glycemic
- Ngenxa yeempawu zabo ezithile abanyusi iswekile yegazi
- Iimpawu zayo ziyayahlula kwi-pasta, nakwirayisi kunye nezonka ezisulungekileyo kuba ezi zonyusa iswekile yegazi
- Ayivelisi i-acne okanye imibimbi ngenxa yeempawu zayo ezithile
- Ngenxa yoko, kucetyiswa ukuba kusetyenziswe kusasa ukuze kusebenze emzimbeni ngexesha losuku.
Oranges
- Sisiqhamo esenza ukutya okuchasene nokuguga
- Ebonakala ngeempawu zayo ezinoxanduva lokuthambisa ulusu
- Bakwanoxanduva lokukhupha amanzi kwiiseli
- Kuyaziwa ukuba inomthamo omkhulu wevithamin C
- Ithatha inxaxheba kwisizukulwana se-collagen
- Luxanduva lokuqinisa nokugcina ukuguquguquka kwesikhumba
- Icetyiswa ebusweni ukuguga
- Ngokuxuba iziqhamo ezahlukeneyo kunye neorenji, unokuba nejusi egcwele iivithamini ezinceda umzimba.
- Ngenxa yeempawu zeempawu zikhawuleza imetabolism kwaye ivumela ukugaya okungcono
- Yomeleza amajoni omzimba
- Yenziwe ngobhedu, i-phosphorus, kunye ne-carotene, kunye ne-calcium, kuquka i-malic acid, i-citric acid, i-tartaric acid, phakathi kwabanye.
Iiavokhado
- Yenziwe ngamafutha anempilo aziwa ngokuba ngamafutha e-monounsaturated
- Inoxanduva lokugcina ulusu kwindawo enamanzi
- Ikwanceda umzimba ukuba ufunxe iivithamini kunye nezondlo ezahlukahlukeneyo ekutyeni.
- Ithatha inxaxheba ekutshintshisweni kweevithamini kwizicubu zesikhumba
- Umsebenzi wayo ekutyeni kukuthatha indawo ye-mayonnaise ukunciphisa amanqatha emzimbeni
- Ibonakala ngokunika incasa ethile ekutyeni.
- Yenza umsebenzi ofanayo kunye nokunye ukutya okuchasene nokuguga okufana ne-walnuts kunye neoli ye-walnut.
Ioli yomnquma
- Yenye yezona zinto zisetyenziswa kakhulu ukutya okuchasene nokuguga kukutya kweMeditera
- Kucatshangelwa ukuba oku kutya kuthanda ukugcinwa kwesikhumba, yingakho kuthathwa njengemfihlelo yolutsha olungunaphakade.
- Ineempawu ze-antioxidant ezinceda izicubu zesikhumba
- Kwakhona yenziwe ziintlobo ngeentlobo zeevithamini, ezifana nevithamin E kunye nevithamin K.
- Iyaziwa ngokunika impilo entle emzimbeni
- Ikwaziwa nangokunceda ekutyeni.
- Inoxanduva lokuvuselela ulusu ngeeasidi ezinamafutha eyaziwa ngokuba yiOmega 3
- Isetyenziswe kukutya kweMeditera kuzo zonke iipropathi ezinceda i-metabolism yomzimba womntu
- Ngombulelo kwizifundo kunye nohlalutyo olwenziwa ngamaqumrhu asemthethweni, kwafunyaniswa ukuba inoxanduva lokukhusela umzimba ngokuchasene noxinzelelo oluchaphazela ukusebenza kwawo.
- Yehlisa amathuba okuba nezifo zentliziyo
Inyama engqiyame
- Yenye yokutya okuchasana nokuguga okubonwa njengefanelekileyo kuba yenziwe luluhlu olubanzi lweeprotheyini kunye nezondlo.
- Ifana nenkukhu, i-sirloin kunye nenyama yomvundla
- Ibonakaliswe ngokunceda ekuhlaziyweni kwe-collagen
- Ndiyabulela kwiiprotheyini enazo, zinokunceda umzimba wemetabolism
- Ibonelela ngazo zonke izondlo ezibalulekileyo ezifunwa ngumzimba womntu
- Akanayo iswekile
- Inomlinganiselo ophezulu we-zinc
- Yenziwe ngeeminerali ezahlukeneyo ezifana nentsimbi, i-calcium, i-fiber, i-iodine, i-phosphorus, phakathi kwabanye.
- Inomlinganiselo ophantsi wamafutha ahluthayo
- Unomgangatho ophantsi we-cholesterol
- Kuthathwa njengokunye kokutya okuqulethe ngaphezulu kwe-vitamin B3 kunye ne-vitamin B1
- Yehlisa amathuba okuba neengxaki ze-cardiovascular disease
- Inceda umzimba ukugcina i-insulin
- Inika igalelo kumajoni omzimba
- Iququzelela inkqubo yokuphulukisa isilonda
- Yandisa isantya seprotein metabolism
ibrussels sprouts
- Ibonakaliswe ngokuqulatha izixa ezikhulu zeentlobo ngeentlobo zeevithamini
- Ubukhulu becala yenziwe ziivithamini A kunye neevithamini C.
- Nceda ukuvuselelwa kwesikhumba
- Kwakhona yenziwe nge-folic acid.
- ivelisa kwakhona i-collagen
- Ikhusela nawuphi na umonakalo onokwenzeka kwesikhumba obangelwa yimitha ye-ultraviolet, oko kukuthi, ilanga
- Ixhasa impilo yamazinyo
- Ibonelela ngenkxaso yokusebenza kokwetyisa
- Ineempawu ezisebenzayo ezifana ne-broccoli, i-cauliflower kunye ne-collard greens
- Yenziwe ngamaminerali ahlukeneyo, njenge-magnesium, i-iron, i-zinc, kunye ne-iodine, i-potassium, i-selenium, phakathi kwabanye.
- Inika amandla kumzimba nakwizinto eziphilayo
- Isetyenziswa kwiimeko ze-anemia
- Ngenxa yeempawu zayo ezithile igcina ukuxinana kwamathambo
- Inoxanduva lokulawula amathumbu kwaye iphinde ilawule inkqubo yokugaya
Salmon
- Ithathwa njengenye yokutya okuchasana nokuguga okunomthamo omkhulu we-Omega 3
- Yaziwa njengenye yokutya okunempilo kwihlabathi liphela
- Iphawulwa ngokuthintela iiseli zomhlaza eluswini
- Igcina amanqanaba e-cholesterol kwimeko eqhelekileyo
- Inoxanduva lokuphepha izifo kumalungu
- Yehlisa iiseli eziyingozi eluswini
- Kwakhona kunciphisa ukubonakala kwemibimbi esikhumbeni
- Omnye wemisebenzi yayo kukuba ijongene nokuthambisa ulusu.
- Ndiyabulela kwiimpawu zayo zeempawu zomeleza iinwele
- Yenziwe ngeeminerali ezahlukeneyo ezifana ne-selenium, i-calcium kunye ne-magnesium
- Ihlanganiswe ngevithamini B12 kunye ne-vitamin B6, ikwangumthombo we-vitamin A, i-vitamin B kunye ne-vitamin D.
- Inceda ukusebenza kwentliziyo
- Yehlisa amathuba okuhlaselwa yintliziyo
- Unikezela ngoncedo ekugcineni amathambo
- Inika umzimba ngeempawu ezinceda ekusebenzeni kwe-thyroid
- Inoxanduva lokulungisa izicubu zesikhumba
- Ikwaluncedo ekwehliseni uxinzelelo lwegazi
Iidiliya
- Inezicelo zonyango ezifana nokuchasana nokuvutha
- Abanayo isalathisi esiphezulu se-glycemic
- Ziqulethe inani eliphezulu kakhulu lefiber kwicarbohydrates
- Zifanelekile kubantu abane-hypertension eyenziweyo
- Bakwanoxanduva lokunciphisa ukuguga kwesikhumba
- Kwakhona yenziwe nge-vitamin C kunye noluhlu olubanzi lweeminerali.
- Phakathi kweeminerali ezibandakanya i-potassium, i-copper, i-iron, i-calcium, kunye ne-phosphorus, i-selenium, isulfure, kunye nabanye.
- Ichasene nemiphumo eluswini oluveliswa yimitha ye-ultraviolet, oko kukuthi, ilanga
- Inomthamo wokucoca
- Inceda ukulungelelanisa umzimba
- ivuselela i-pancreas
- Iibhloko zeeradicals zasimahla ukuze zithintele ukwehla kweeseli
- Inoxanduva lokuthatha inxaxheba njenge-detoxifier yesibindi
- Ithatha inxaxheba ekuveliseni i-insulin
- Icetyiswa kubantu abanoxinzelelo lwegazi oluphezulu
- Ikhuthaza ukusebenza kwezintso
- Inceda imeko yemithambo kunye nentliziyo
- Ukunciphisa umngcipheko we-thrombosis
imango
- Sisiqhamo esenza ukutya okuchasene nokuguga kunye nomthamo omkhulu wamanzi
- Yenziwe ngoluhlu olubanzi lweevithamini ezifana ne-vitamin A, i-vitamin B1, i-vitamin B3, i-vitamin B5, i-vitamin B6 kunye ne-vitamin B9, i-vitamin C, i-vitamin E kunye ne-vitamin K.
- Yenziwe ngeeminerali ezahlukeneyo ezifana neZinc, nayo iSodium, ibandakanya iPotassium kunye neIron.
- Ikwasetyenziselwa amayeza
- Ngenxa yeempawu zayo zokulwa ne-antioxidant, inceda umzimba kunye nolusu ukuze lubengezele ngakumbi
- Isetyenziswa kwiimeko ze-anemia
- Ikhusela i-oxidation yangaphambi kwexesha yeeseli
- Ikwanceda ekutshabalaliseni ngenxa yevithamin C
- Inoxanduva lokwandisa amandla omzimba kunye nokuphelisa ukubola
- Ifanelekile kubantu abanokusilela kwezintso
- Iphucula ukubona kwamehlo ngenxa yokuba ingumthombo we-beta-carotene
- Ithintela ukonakala kwamehlo
Amaqanda
- Inika uthotho lweeproteni ezizizo zonke ii-amino acids ezibalulekileyo kumzimba
- Amafutha onawo enziwe ngamafutha ahluthayo
- Ikwangumthombo weOmega 3
- Yenye yezona zinto zityebileyo zokutya kwi-cholesterol
- Umhlophe wenziwe ngamaminerali ahlukeneyo, amafutha, uluhlu olubanzi lweevithamini kunye ne-glucose
- Kuthathwa njengenye yemithombo ephambili ye-choline
- Inceda kwiinkqubo zemetabolism
- Ithatha inxaxheba ekwakhiweni kweembrane
- Ivelisa ukuphazamiseka kwesibindi kunye nezintso
- Inceda ekwenziweni kwenkumbulo
- Ukubandakanyeka ekubunjweni kokukhula kwezinto eziphilayo
- Ibonisa ukugxila okuphezulu kwe-pigments lutein kunye ne-zeaxanthin ezizi-antioxidants.
- Inika ukhuseleko olukhulu kwi-macula kunye ne-lens kwisenzo sokukhanya
- Inika uzinzo olukhulu lwebhayoloji
- Abanazo iifayibha okanye iicarbohydrates
- Zibonisa i-monounsaturated kunye ne-polyunsaturated acids eziluncedo kumzimba
- Ngumthombo otyebileyo we-iron ofumaneka kwi-yolk
- Amafutha enawo anokwetyiswa lula
- Ikhompawundi yayo ibandakanya i-potassium kunye ne-magnesium
