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Ukutya okuchasene nokuTyibilika: Ungakunciphisa Njani Ngokwemvelo ukuvuvukala

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Ukudumba ayisiyonto imbi. Ukudumba yinkqubo yendalo enceda umzimba wakho ukuba uziphilise kwaye uzikhusele ekonzakaleni. Ngaphandle koku, ukudumba kunokuba yingozi ukuba kuyehla. Ukudumba okungapheliyo kunokuhlala iiveki, iinyanga okanye iminyaka- kwaye kungakhokelela kwiingxaki ezininzi zempilo. Oko kwathiwa, kusekuninzi onokuyenza ukunciphisa ukudumba kunye nokuphucula impilo yakho ngokubanzi-into oza kuyifunda kwisikhokelo sethu.

 

Kweli nqaku uza kufunda, phakathi kwezinye izinto:

  • Yintoni ukuvuvukala?
  • Unobangela woSulelo olungapheliyo
  • Indima yokutya
  • Ukutya okumele kuthintelwe
  • Ukutya oza kukutya
  • Menu sample
  • Ezinye Iingcebiso
  • Iingcebiso malunga neNdlela eLungeleleneyo yokuphila
  • isiphelo

 

Yintoni ukuvuvukala?

Ukudumba - okanye ukudumba- yindlela yomzimba yokuzikhusela kwizifo, izifo okanye ukwenzakala. Njengengxenye yempendulo yokuvuvukala, umzimba wakho ukwandisa imveliso yeeseli ezimhlophe zegazi, kunye neeseli zomzimba kunye nezinto ezinjengee-cytokines. Bebonke bayanceda ekulweni izifo. Iimpawu eziqhelekileyo zesifo esikhawulezileyo (sexeshana elifutshane) bubomvu, iintlungu, ukufudumala kunye nokudumba.

 

Kwelinye icala, ukudumba okungapheliyo (okude) kunokuhlala kwenzeka ngaphakathi komzimba ngaphandle kweempawu ezibonakalayo. Olu hlobo lokudumba lunokukhokelela kwizifo ezinje ngeswekile, isifo sentliziyo, isifo sesibindi esinamafutha kunye nomhlaza. Ukudumba okungapheliyo kunokwenzeka kwakhona ukuba abantu batyebe kakhulu okanye baphantsi koxinzelelo oluphezulu ixesha elide. Xa oogqirha bevavanya ukudumba nokudumba, bahlala bevavanya igazi lakho ukuze babone ukuba ngaba amanqaku athile anjenge-C-reactive protein (CRP), i-homocysteine, i-TNF alpha kunye ne-IL-6 zikhona na.

 

ISISHWANKATHELO

Usulelo yindlela ekhuselayo evumela ukuba umzimba wakho uzikhusele kwisifo, kwizifo okanye ekonzakaleni. Ngelishwa, ukosuleleka kwakhona kunokuba yinto engapheliyo, ekhokelela ekuphuhlisweni kwezifo ezahlukeneyo zesifo.

 

Sisiphi isizathu esibangela ukuvuvukala?

Izinto ezithile zokuphila-ngakumbi eziqhelekileyo-zinokukhokelela ekuvukeleni. Ukutya kakhulu iswekile okanye isiraphu yengqolowa kuyingozi ngakumbi kwaye kungakhokelela kukunganyangeki kwe-insulin, isifo seswekile kunye nokutyeba kakhulu. Abaphandi baphinde bafumanisa ukuba ukutya kakhulu ii-carbohydrate ezicokisekileyo ezinje ngesonka esimhlophe kunokukhokelela kukudumba, ukunganyangeki kwi-insulin kunye nokutyeba kakhulu.

Ukongeza, ukutya ukutya okwenziweyo okanye esele kwenziwe kunye namafutha e-trans kuye kwaboniswa ukuba kubangele ukudumba kunye nomonakalo kwiiseli ze-endothelial ezikhoyo ngaphakathi kwimithambo yakho yegazi (yegazi). Ioyile yemifuno ehlala isetyenziselwa ukutya okucutshungulwayo yenye into enokubangela ukonyuka. Ukutya rhoqo kunokukhokelela kukungalingani kwi-omega-6 kunye ne-omega-3 amanqatha amanqanaba e-asidi emzimbeni wakho, abanye abaphandi abakholelwa ukuba kungakhokelela ekuphenduleni kokudumba. Ukusela kakhulu utywala kunye nenyama eqhutyiweyo inokuba nefuthe lokudumba komzimba wakho. Ukongeza, indlela yokuphila esebenzayo ngokuhlala okuninzi inokuba sesona sizathu sokudumba singenanto yakwenza nokutya.

 

ISISHWANKATHELO

Ukutya ukutya okungenampilo, ukusela utywala okanye iziselo ezineswekile okanye ukwenza umthambo omncinci kakhulu kunokudityaniswa nosulelo olwandayo.

 

Indima yokutya kumlo ochasene nosulelo

Ukuba ufuna ukuthintela ukuvuvukala emzimbeni wakho, kuya kufuneka utye ukutya okuncinci kokukrala kwaye ujonge kukutya okunokuthintela impendulo endaweni yoko. Isiseko sokutya kwakho kukutya okurhabaxa, okunesondlo okunee-antioxidants- kwaye kuthintele ukutya okwenziweyo ngazo zonke iindleko. Antioxidants ukunciphisa amanqanaba eeradicals simahla emzimbeni wakho. Ezi molekyuli zisebenzayo, okt iiradicals zasimahla, zibonakala ziyinxalenye yendalo yemetabolism, kodwa zinokukhokelela kukudumba ukuba zininzi kakhulu.

Ukutya okuchasayo okuchasayo kufuneka kubandakanye ukulinganisela okunempilo kweeprotheni, i-carbohydrate kunye ne-fatty acids kwisidlo ngasinye. Qiniseka ukuba uyazanelisa iimfuno zomzimba wakho xa kuziwa kwiivithamini, iiminerali, ifayibha kunye namanzi. Olunye uhlobo lokutya oluthathwa njengonxamnye nokudumba "kukutya kweMeditera", okungqineke ukuba kunciphisa inani labaphawuli abafana neCRP kunye ne-IL-6. Ukutya okune-carb ephantsi kunokunciphisa ukuvuvukala, ngakumbi kwabo batyebe kakhulu okanye bane-metabolic syndrome. Abantu abaninzi bafunga ngemephu ye-LOWfod, kwaye baziva ngathi iyabanceda kakhulu. Ukongeza, ukutya kwemifuno kubonisiwe ukunciphisa ukudumba - ikakhulu ngenxa yomxholo ophezulu wee-antioxidants kunye nezakha mzimba ezisempilweni. udinwe ukudla ikwakhankanywa rhoqo phakathi kweerheumatics kunye nezo ziphazamiso ezingapheliyo emzimbeni.

 

ISISHWANKATHELO

Khetha ukutya okulingeneyo kwaye ukhethe ukutya okwenzelwe ukutya ngelixa usonyusa amandla akho okutya, ukutya okuchasene nomdlandla okugcwele ukutya okune-antioxidants.

 

Ukutya ofanele ukuphepha

Ukutya okunye kunxulunyaniswa nomngcipheko okhulayo wokuvuvukala okungapheliyo. Cinga ngokunciphisa ukusetyenziswa okanye ukunciphisa ukutya okulandelayo ngokupheleleyo:

  • Iziselo zesityu: Iziselo ezithambileyo kunye nejusi yeziqhamo
  • Iicarbohydrate ezihlaziyiweyo: Isonka esimhlophe, ipasta emhlophe, njl.
  • Iifesili: Iibhiskiti, iilekese, iikeyiki kunye ne ice cream
  • Inyama ephekiweyo: Iisoseji, ukusika okubandayo kunye nenyama enamaminerali
  • Ukutya okutyiwayo okucwangcisiweyo: Iibhiskiti, iitapile zeetapile kunye nezinto ezibhakiweyo
  • Ezinye ioyile: Ukusetyenziswa kwembewu kunye neeoyile zemifuno, ezinje ngeesoya okanye ioyile yombona.
  • Amanqatha eTrans: Ukutya okunezithako ezithile ze-hydrogen
  • Utywala: Ukusela kakhulu utywala

 

ISISHWANKATHELO

Kunqande okanye unciphise umthamo wokutya okuneshukela kunye neziselo, inyama etyiwayo, utywala obugqithisileyo kunye nokutya okuphezulu kwi-carbohydrate ehlanjululweyo kunye ne-acid engaqhelekanga yendalo.

 

Ukutyaokutya:

Bandakanya okuninzi kokutya okuchasene nokosulelo kukutya kwakho:

  • Imifuno: IBroccoli, iklabishi, amahlumela eBrussels, ikholifulawa, njl njl.
  • Iziqhamo: Ngokukhethekileyo amajikijolo anemibala enzulu, emnyama, enjengeediliya okanye iicheri
  • Iziqhamo ezinamafutha aphezulu: Iavokhado kunye neminquma
  • Amanqatha okunempilo okunamafutha: Ioyile yeminquma kunye neoyile yekhokhonathi
  • Iintlanzi eziBold: I-Salmon, isardines, i-herring, ii-mackerel kunye neeanchovies
  • Amantongomane: Iialmonds kunye namanye amandongomane
  • Iipepile: Iipepile ezingenanto kunye nepelepele
  • Itshokolethi: Itshokholethi emnyama
  • Iziqholo: iTurmeric, fenugreek, isinamon, njl.
  • Iti: Iti eluhlaza
  • Sifumana imibuzo emininzi malunga newayini ebomvu. Umgaqo unyanzelisa ukuya kwi-140 ml yewayini ebomvu ngosuku kwabasetyhini kunye ne-280 ml yamadoda. Kodwa njengoko benditshilo-thintela utywala bakho, kwaye uzame ukubugcina ngeempelaveki.

 

ISISHWANKATHELO

Kungcono ukutya iintlobo ngeentlobo zokutya okunesondlo ukuze unciphise ukuvuvukala. Ezinye zineziphumo ezingcono zeentlobo ezithile zokutya kunezinye.

 

 

Usuku olu-1 - isampulu yemenyu

Kulula ukubambelela kukutya okutsha ukuba unesicwangciso esihle. Nantsi imenyu yokubonisa isampulu onokuyenza ukuba uqalise, ebandakanya usuku olupakishwe ukutya okuchasene nokuvuvukala:

 

kwasekuseni

I-3 ye-omelette yeqanda enekomityi e-1 (i-110 gramu) yekhowa kunye ne-1 ikomityi (iigram ezingama-67) iklabishi, edongwe ngeoyile

Ikomityi enye (i-1 gramu) yee cherries

Iti eluhlaza kunye / okanye amanzi

sasemini

Isalmon eyosiweyo ebhedini yemifuno eluhlaza kunye neoyile yomnquma kunye neviniga

Ikomityi enye (iigram ezili-1) zokwenza raspberries ngaphezulu kwe-yoghur yendalo yesiGrike, kunye neepecans kwimingca

I-Iced ngaphandle kwe-sweeteners, amanzi

okulula

Imipu yepaprika nge-guacamole

isidlo

I-curry yenkukhu kunye neetapile, i-cauliflower kunye ne-broccoli

Yonke imihla: Amanzi

Ngeveki: Iwayini ebomvu (140-280 ml)

Iigrem ezingama-30 zetshokholethi emnyama (kungcono okungenani i-80% cocoa)

 

ISISHWANKATHELO

Ukutya okuchasene nokuvuvukala kufanelekile kwaye kubandakanywe ukutya okomelezayo kwesidlo ngasinye.

 

Ezinye Iingcebiso eziluncedo zokunciphisa ukuvuvukala

Nje ukuba ulungelelanise imenyu yakho entsha yemihla ngemihla enempilo, kuya kufuneka ubandakanye neminye imikhwa esempilweni njengenxalenye yendlela yokuthintela usulelo:

  • Izongezelelo: Ezinye izongezo zinokunciphisa ukuvuvukala, njengeoyile yeentlanzi okanye i-turmeric.
  • Ukusebenza rhoqo komzimba: Ukuzivocavoca kunokunciphisa isibonakaliso sosulelo emzimbeni wakho kunye nokunciphisa umngcipheko wokuhlaselwa zizifo ezingapheliyo.
  • Ukulala: Kubalulekile ukulala ngokwaneleyo. Abaphandi bafumanise ukuba ukungalali ebusuku kukhulisa ukuvuvukala emzimbeni.

Funda kwakhona; Iingcebiso ezili-9 zokulala ngcono

 

ISISHWANKATHELO

Unokunyusa ukutya okuchasene nokuvuvukala ngokuthatha ii-supplements kwaye uqiniseke ukuba usemzimbeni ngokwaneleyo kwaye ulale ngokwaneleyo.

 

Izibonelelo zeNdlela ePhilayo yokuPhuculwa

Ukutya okuchasene nokuvuvukala, ukongeza kwimithambo kunye nokulala kakuhle kunokubonelela ngezibonelelo ezininzi:

  • Ukuphuculwa kweempawu zesifo samathambo, isifo samathumba esonyayo, lupus kunye nezinye izifo ze-autoimmune.
  • Ukunciphisa umngcipheko wokutyeba kakhulu, isifo sentliziyo, isifo seswekile, uxinzelelo, umhlaza kunye nezinye izifo
  • Amanqanaba asezantsi enciphiso yokuvuvukala egazini lakho
  • Iswekile engcono yegazi, cholesterol kunye namanqanaba e-triglyceride.
  • Uphuculo kwinqanaba lamandla kunye nemozulu

 

ISISHWANKATHELO

Ukubambelela ekutyeni okuchasene nosulelo kunye nendlela yokuphila kunokukhokelela ekuphuculeni uphawu lokuvuvukala egazini kunye nokunciphisa umngcipheko wokuhlaselwa zizifo ezahlukeneyo.

 

isiphelo

Ukuphendula okungapheliyo kokudumba akunampilo kwaye kunokukhokelela kwizifo. Kwiimeko ezininzi, ukhetho olwenzayo olunxulumene nokutya kunye nendlela ophila ngayo lunokuyenza mandundu imeko yokuvuvukala. Kuya kufuneka ukhethe ukutya okuchasayo ukudumba ukugcina impilo esempilweni, ukunciphisa umngcipheko wezifo kunye nokuphucula umgangatho wobomi bakho.

 

Kunconywe ukuNcedisa ngokwakho kwiintlungu ezingapheliyo

ucinezelo Noise (ezinje ngeekawusi zoxinzelelo ezifaka isandla ekwandeni kokujikeleza kwegazi kwimisipha ebuhlungu okanye iiglavu zoxinzelelo ezitshintshiweyo ngokuchasene neempawu zamathambo ezandleni)

Iiglavu zokucinezela zothambile - Ifoto iMedipaq

Cofa kumfanekiso ukuze ufunde ngakumbi malunga neiglavu zoxinzelelo.

Kcukumisa Balls indawo (ukunceda ngokwakho ukusebenza kwezihlunu mihla le)

IArnica cream okanye isixhobo sokufudumeza ubushushu (Abantu abaninzi baxela ezinye iintlungu xa besebenzisa, umzekelo, iarnica cream okanye isixhobo sokufudumeza ubushushu)

Abantu abaninzi basebenzisa i-arnica cream ngenxa yeentlungu ngenxa yamalungu aqinileyo kunye nezihlunu ezibuhlungu. Cofa kumfanekiso ukuze ufunde ngakumbi malunga nendlela mzantsiweb inokukunceda ukukhulula ezinye zeemeko zakho zentlungu.

 

Imibuzo?

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