Ukudla okulwa nokuguga ukuze kube nempilo futhi kube kuhle

Kunezindlela ongaphila ngazo ngendlela enempilo kulokhu ezisetshenziswayo ukudla okulwa nokuguga lokho okwaziwa njengokudla okungcono kakhulu ukusiza ukufeza lo mgomo, yingakho lesi sihloko sizochaza ukuthi kuyini lokhu kudla okunezici zakhona.

Ukudla Okunqanda Ukuguga

Ukudla okulwa nokuguga wukudla okunezakhiwo ezisiza impilo yabantu, phakathi kwazo okungagqanyiswa ukuthi kusiza emazingeni e-cholesterol, kuvikela impilo yenhliziyo nemithambo yegazi, phakathi kwabanye. Ibonakala ngokusetshenziswa ekudleni kwaseMedithera okuhlanganisa ukudla lokhu kudla okunikeza ukwelula izinsuku zokuphila komuntu ngamunye.

Ukudla kwaseMedithera kwaqala ukusetshenziswa ngeminyaka yawo-50s ekhulwini eledlule yizazi zokudla okunomsoco ezaziwa ngokuthi u-Ancel noMargaret Keys. Ngalokhu kudla, bafuna ukulinganisa impilo, ngakho babonisa ukuthi lokhu kudla kufanele kulandelwe kanjani. Kodwa okubalulekile ngakho wukusebenzisa ukudla okulwa nokuguga, ukuze ungasebenzisi ukudla okulimaza impilo yakho.

Kuyaziwa ukuthi lokhu kudla kunciphisa amathuba okuba nezifo ezithile zenhliziyo, akufani nokudla okudala lezi zifo, okuwukudla okunemvelaphi yezilwane. Ngenxa yalesi sizathu, kunconywa ukuba ube nayo ngamanani amancane ekudleni.

Isici sokudla okuvimbela ukuguga ukuthi kwenziwa ngama-antioxidants aqinisa umzimba womuntu ngokumelene nanoma yikuphi ukuphazamiseka okungapheli noma ukuphazamiseka okuwohlokayo. Inikeza ibhalansi emzimbeni onquma iphuzu lokwanda kwe-metabolism, ukuze ukucindezeleka okwenziwe nge-oxidative kungancishiswa.

Akhiwe imisoco namavithamini ahlukahlukene afana novithamini C, wona uvithamini E, iprovitamin A kanye nenqwaba yamaminerali afana ne-zinc ne-selenium. Bangenelela ekwakhiweni kwamathambo, okuhlanganisa nezitho, futhi ekubunjweni kwe-collagen futhi banesibopho sokuvuselela ukuvuselelwa kwezicubu.

Nakuba lokhu kudla okuvimbela ukuguga kudliwe, kufanele kwenziwe isikhathi sokuzivocavoca umzimba, ukuze umzimba ujwayele ukuzivocavoca okuhlukahlukene okuhlanganisa ukuphefumula okufanele nokujulile, okuvuna inqubo yomzimba yokugaya.

Uma ufuna ukwazi inzuzo ngayinye ehlinzekwa yi-moringa ngomfanekiso wakho, ngakho-ke kuyanconywa ukuthi ufunde isihloko esithi Izinzuzo ze-moringa ekunciphiseni isisindo, lapho izimfihlo zalesi sitshalo zichazwa ukunciphisa wonke ama-kilos engeziwe

Izinhlobo  

Ukudla okuvimbela ukuguga ekudleni kwansuku zonke kumele kube yindlela yokuphila, ukuze kube umkhuba womzimba nengqondo ngaphandle kokuphazamisa ukuncishiswa kokunye ukudla okuyingozi emizimbeni yethu nempilo yethu.

Kubaluleke kakhulu ukugcina impilo, futhi lokhu kutholakala ngokudla okulinganiselayo nokugcina imisebenzi yomzimba, ukuze isikhumba sigcinwe futhi sinakekelwe, ngoba lokhu kudla kunesibopho sokuvuselela izicubu kanye nesakhiwo sesikhumba.

Kuyaziwa futhi ukunciphisa amathuba okuthola umdlavuza, okuye kwafakazelwa izifundo ukuthi ngenxa yalokhu kudla, amandla amakhulu atholakala ezimpilweni zethu. Ngokuvamile, ukudla okuningi kungagqanyiswa, okufana nokusanhlamvu okusanhlamvu, okusanhlamvu, izithelo kanye nemifino egcwele inani elikhulu lama-antioxidants.

Uma ufuna ukwazi ukudla okusiza ukugcina izinkumbulo, khona-ke kufanele ufunde isihloko esithi ukudla inkumbulo, lapho izici eziyinhloko zokudla zokwandisa ukugxila kwakho zichazwe ukuze kusize ngenkumbulo yakho

Ungathola okuningi kwalolu hlobo lokudla okunomsoco, ngaleyo ndlela kunikeza amandla okuvikela ezifweni okuyizona zizathu zokufa emhlabeni jikelele. Kungakho lokhu okulandelayo kuwukudla okunqanda ukuguga okuyinhloko kanye nezici zako eziyinhloko:

I-Avena

  • Kungenye yezindlela zokudla ezilwa nokuguga ezaziwa kakhulu
  • Isiza ekunakekeleni nasekulondolozeni isikhumba
  • Ngokuvamile ingadliwa ngesikhathi sasekuseni nangesikhathi sokudla kwakusihlwa
  • Ingase futhi idliwe kanye ne-yogurt ukuze izakhiwo zayo ze-antioxidant zande.
  • Isiza ukulahlekelwa isisindo ngokushisa amafutha
  • Yehlisa izinga lemizwa
  • Susa ukucindezeleka okungenzeka ube nakho
  • Yakhiwe nge-avenin ukuze iqinise isikhumba futhi isenze sikhanye ukuze sikhanye
  • Inekhemikhali yesitshalo yemvelo enesibopho sokunciphisa umonakalo ongenzeka kumaseli esikhumba
  • Baphinde bangenelele ekucasukeni okwenzeka esikhumbeni, ukuze kunciphise futhi kuzipholise.
  • Ituswa odokotela besikhumba ngenxa yezakhiwo zayo zokulwa ne-antioxidant kanye nezinzuzo ezinikezayo esikhumbeni.
  • Inokuqukethwe okuphansi kwe-glycemic
  • Ngenxa yezakhiwo zabo ezithile azikhulisi ushukela wegazi
  • Izakhiwo zayo ziyayihlukanisa ne-pasta, nelayisi nezinkwa ezicolisisiwe ngoba lokhu kuyandisa ushukela wegazi
  • Ayikhiqizi induna noma imibimbi ngenxa yezakhiwo zayo ezithile
  • Ngenxa yalokhu batuswa ukuthi badle ekuseni ukuze bakwazi ukusebenza emzimbeni phakathi nosuku.

Amawolintshi

  • Kuyisithelo esakha ukudla okungagugi
  • Ibonakala ngezakhiwo zayo ezinesibopho sokuthambisa isikhumba
  • Futhi banomthwalo wemfanelo wokugcwalisa amaseli
  • Kuyaziwa ukuthi inenani elikhulu likavithamini C
  • Ibamba iqhaza ekwenziweni kwe-collagen
  • Inesibopho sokuqinisa nokugcina ukuguquguquka kwesikhumba
  • Kunconyelwe ukubhekana nokuguga
  • Ngokuxuba izithelo ezihlukahlukene newolintshi, ungaba nejusi egcwele amavithamini asiza umzimba.
  • Ngenxa yezakhiwo zesici isheshisa imetabolism futhi ivumela ukugaya okungcono
  • Iqinisa amasosha omzimba
  • Yenziwe ngethusi, i-phosphorus, ne-carotene, kanye ne-calcium, kuhlanganise ne-malic acid, i-citric acid, i-tartaric acid, phakathi kwabanye.

Ukudla-anti-ukuguga-4

 I-Avocados

  • Akhiwe ngamafutha anempilo aziwa ngokuthi amafutha e-monounsaturated
  • Inesibopho sokugcina isikhumba sisesimweni esigcwele amanzi
  • Kuyasiza futhi umzimba ukuba umunce amavithamini nezakhi ezihlukahlukene zokudla.
  • Ibamba iqhaza ekushintshanisweni kwamavithamini esikhumbeni sesikhumba
  • Umsebenzi wayo ekudleni wukushintsha imayonnaise ukwehlisa amafutha emzimbeni
  • Ibonakala ngokunikeza ukunambitheka okuthile ekudleni.
  • Yenza umsebenzi ofanayo nokunye ukudla okulwa nokuguga okufana nama-walnuts namafutha e-walnut.

Ukudla-anti-ukuguga-5

 Amafutha omnqumo

  • Kungenye yezindlela zokudla ezilwa nokuguga ezisetshenziswa kakhulu ekudleni kwaseMedithera
  • Kucatshangwa ukuthi lokhu kudla kuthanda ukulondolozwa kwesikhumba, yingakho kubhekwa njengemfihlo yobusha baphakade.
  • Inezici ze-antioxidant ezisiza izicubu zesikhumba
  • Ibuye yenziwe ngezinhlobo ezahlukene zamavithamini, njengovithamini E no-vitamin K.
  • Kwaziwa ngokuhlinzeka impilo enhle emzimbeni
  • Kuyaziwa futhi ukusiza ekugayeni ukudla.
  • Inesibopho sokuvuselela isikhumba ngama-fatty acids aziwa nge-Omega 3
  • Isetshenziswa ekudleni kwaseMedithera kuzo zonke izakhiwo ezisiza i-metabolism yomzimba womuntu
  • Ngenxa yezifundo nokuhlaziya okwenziwa yizinhlangano ezisemthethweni, kwatholakala ukuthi inesibopho sokuvikela umzimba ekucindezelekeni okuthinta ukusebenza kwawo.
  • Yehlisa amathuba okuba nezifo zenhliziyo nemithambo yegazi

Ukudla-anti-ukuguga-6

Inyama enciphile

  • Ingenye yokudla okulwa nokuguga okubhekwa njengokufanelekile ngoba yakhiwe izinhlobonhlobo zamaphrotheni nezakhamzimba.
  • Kufana nenyama yenkukhu, i-sirloin kanye nenyama yonogwaja
  • Iphawuleka ngokusiza ekuvuseleleni i-collagen
  • Ngenxa yamaprotheni enawo, angasiza ukugaya umzimba
  • Inikeza zonke izakhamzimba ezibalulekile ezidingwa umzimba womuntu
  • Akanawo ushukela
  • Inenani eliphezulu le-zinc
  • Yakhiwe ngamaminerali ahlukahlukene njenge-iron, i-calcium, i-fiber, i-iodine, i-phosphorus, phakathi kwabanye.
  • Inamanani aphansi amafutha agcwele
  • Unezinga le-cholesterol eliphansi
  • Kubhekwa njengokunye kokudla okuqukethe i-vitamin B3 ne-vitamin B1
  • Yehlisa amathuba okuba nezinkinga zenhliziyo nemithambo yegazi
  • Isiza umzimba ukuthi ugcine i-insulin
  • Inikeza umnikelo emasosheni omzimba
  • Isiza ukuphulukiswa kwesilonda
  • Yandisa isivinini se-protein metabolism

Ukudla-anti-ukuguga-7

Amahlumela eBrussels

  • Ibonakala ngokuqukatha amanani amakhulu ezinhlobo ezahlukene zamavithamini
  • Ngokuyinhloko yenziwe ngamavithamini A kanye namavithamini C.
  • Siza ukuvuselelwa kwesikhumba
  • Ibuye yenziwe nge-folic acid.
  • ivuselela i-collagen
  • Ivimbela noma yikuphi ukulimala okungenzeka esikhumbeni okubangelwa imisebe ye-ultraviolet, okungukuthi, ilanga
  • Isekela impilo yamazinyo
  • Inikeza ukwesekwa kokusebenza kokugaya ukudla
  • Inezakhiwo ezisebenzayo ezifana ne-broccoli, i-cauliflower kanye nemifino ye-collard
  • Yakhiwe ngamaminerali ahlukahlukene, njenge-magnesium, insimbi, i-zinc, kanye ne-iodine, i-potassium, i-selenium, phakathi kwabanye.
  • Inikeza amandla emzimbeni nasemvelweni
  • Kusetshenziswa ezimeni ze-anemia
  • Ngenxa yezakhiwo zayo ezithile igcina ukuminyana kwamathambo
  • Inesibopho sokulawula amathumbu futhi ilawule uhlelo lokugaya ukudla

Ukudla-anti-ukuguga-8

Salimoni

  • Kubhekwa njengokunye kokudla okulwa nokuguga okunenani elikhulu le-Omega 3
  • Kwaziwa njengokunye kokudla okunempilo emhlabeni wonke
  • Ibonakala ngokuvimbela amangqamuzana omdlavuza esikhumbeni
  • Igcina amazinga e-cholesterol esesimweni esijwayelekile
  • Inesibopho sokugwema izifo emalungeni
  • Yehlisa amaseli ayingozi esikhumbeni
  • Iphinde kunciphisa ukubukeka imibimbi esikhumbeni
  • Omunye umsebenzi wayo wukuthi iphethe ukuthambisa isikhumba.
  • Ngenxa yezimpawu zayo zesici iqinisa izinwele
  • Yakhiwe ngamaminerali ahlukahlukene njenge-selenium, i-calcium ne-magnesium
  • Yakhiwe ngamavithamini B12 kanye ne-vitamin B6, futhi ingumthombo kavithamini A, uvithamini B no-vitamin D.
  • Isiza inhliziyo ukusebenza
  • Yehlisa amathuba okuhlaselwa yinhliziyo
  • Inikeza usizo ekugcineni amathambo
  • Inikeza umzimba ngezakhiwo ezisiza ekusebenzeni kwegilo
  • Inesibopho sokulungisa izicubu zesikhumba
  • Kuyasiza futhi ekwehliseni umfutho wegazi

Ukudla-anti-ukuguga-9

Amagilebhisi

  • Inezinhlelo zokusebenza zezokwelapha ezifana nokulwa nokuvuvukala
  • Abanayo inkomba ephezulu ye-glycemic
  • Ziqukethe inani eliphakeme kakhulu le-fiber kuma-carbohydrate
  • Zifanele abantu abane-hypertension yokufakelwa
  • Futhi banesibopho sokunciphisa ukuguga kwesikhumba
  • Ibuye yenziwe nge-vitamin C kanye nenqwaba yamaminerali.
  • Phakathi kwamaminerali akha i-potassium, ithusi, i-iron, i-calcium, kanye ne-phosphorus, i-selenium, isulfure, phakathi kwabanye.
  • Iphikisana nemiphumela esikhumbeni ekhiqizwa imisebe ye-ultraviolet, okungukuthi, ilanga
  • Inamandla okuhlanza
  • Isiza ukulinganisa umzimba
  • ivuselela ama-pancreas
  • Ivimbela ama-radicals mahhala ukuze ivimbele ukonakala kwamaseli
  • Ibophezelekile ukubamba iqhaza njenge-detoxifier yesibindi
  • Ibamba iqhaza ekwenziweni kwe-insulin
  • Inconyelwe abantu abanomfutho wegazi ophakeme
  • Ikhuthaza ukusebenza kwezinso
  • Isiza isimo semithambo nenhliziyo
  • Yehlisa ingozi ye-thrombosis

i-Mango

  • Kuyisithelo esakha ukudla okuvimbela ukuguga ngamanzi amaningi
  • Yakhiwe ngezinhlobonhlobo zamavithamini afana novithamini A, uvithamini B1, uvithamini B3, uvithamini B5, uvithamini B6 novithamini B9, uvithamini C, uvithamini E novithamini K.
  • Yakhiwe ngamaminerali ahlukahlukene njenge-Zinc, ne-Sodium, ehlanganisa i-Potassium ne-Iron.
  • Ibuye isetshenziselwe imithi
  • Ngenxa yezakhiwo zayo zokulwa ne-antioxidant, isiza umzimba nesikhumba ukuze sicwebezele
  • Kusetshenziswa ezimeni ze-anemia
  • Ivimbela i-oxidation ngaphambi kwesikhathi yamaseli
  • Kuyasiza futhi ekubhujisweni ngenxa ye-vitamin C
  • Inesibopho sokwandisa amandla omzimba nokuqeda ukubola
  • Iphelele kubantu abanenkinga yezinso
  • Ithuthukisa ukubona ngenxa yokuthi iwumthombo we-beta-carotene
  • Ivimbela ukonakala kwamehlo

Amaqanda

  • Iveza uchungechunge lwamaprotheni ayiwo wonke ama-amino acid abalulekile emzimbeni
  • Amafutha onawo akhiwe ngamafutha agcwele
  • Futhi ingumthombo we-Omega 3
  • Ingenye yokudla okunothe kakhulu ku-cholesterol
  • Umhlophe wakhiwe ngamaminerali ahlukahlukene, amafutha, izinhlobonhlobo zamavithamini kanye neglucose
  • Kubhekwa njengenye yemithombo eyinhloko ye-choline
  • Isiza ezinqubweni ze-metabolism
  • Ibamba iqhaza ekwakhiweni kwama-membrane
  • Ikhiqiza ukuphazamiseka kwesibindi nezinso
  • Isiza ekwakhekeni kwenkumbulo
  • Kuhileleke ekwakhekeni kokukhula komzimba
  • Iveza ukugxila okuphezulu kwe-pigments i-lutein ne-zeaxanthin okungama-antioxidants.
  • Inikeza ukuvikeleka okukhulu ku-macula nelensi esenzweni sokukhanya
  • Inikeza ukuzinza okukhulu kwe-microbiological
  • Abanayo imicu noma ama-carbohydrate
  • Banikeza i-monounsaturated ne-polyunsaturated acids ezuzisa umzimba
  • Iwumthombo ocebile wensimbi etholakala ku-yolk
  • Amafutha enawo angagayeka kalula
  • Inhlanganisela yayo ihlanganisa i-potassium ne-magnesium


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  1. Ubhekele idatha: I-Actualidad Blog
  2. Inhloso yedatha: Lawula Ugaxekile, ukuphathwa kwamazwana.
  3. Ukusemthethweni: Imvume yakho
  4. Ukuxhumana kwemininingwane: Imininingwane ngeke idluliselwe kubantu besithathu ngaphandle kwesibopho esisemthethweni.
  5. Isitoreji sedatha: Idatabase ebanjwe yi-Occentus Networks (EU)
  6. Amalungelo: Nganoma yisiphi isikhathi ungakhawulela, uthole futhi ususe imininingwane yakho.