Amathiphu asheshayo
- Yengeza omunye umfino noma isithelo ekudleni okuningi.
- Faka isidlo esisodwa noma ezimbili zenhlanzi enamafutha ngesonto ngalinye.
- Shintshanisa isiphuzo esinoshukela sansuku zonke ngamanzi noma itiye elingenashukela.
"Okulwa nokuvuvukala" sekube yigama lokumaketha. Linyatheliswa kumatiye namaphawuda namabhodlela angamadola angamashumi amabili ezinto othenjiswa ukuthi zizolungisa amalunga akho namandla akho nesikhumba sakho. Iningi lalokho kuwumsindo.
Umqondo wangempela ongaphansi kwalo uthule kakhulu futhi uwusizo kakhulu. Umzimba wakho usebenzisa ukuvuvukala ngamabomu, yindlela owelapha ngayo isilonda noma ulwe nomkhuhlane, ukukhukhumala okufushane kokulungisa okucima uma umsebenzi usuqediwe. Inkinga iqala uma leso sikhwici singaphinde siguqukele emuva ngokuphelele. Ukuvuvukala okuncane okubila iminyaka kuhlobene nohlu olude lwezimo, futhi ukudla okusepuletini lakho kungenye yezinto ongazidonsa ngempela.
Akukho sidlo esisodwa esenza okuningi. Iphethini, eliphindaphindwa izinyanga, yilona okubalulekile.
Ukuvuvukala okungamahlalakhona kuhlangene kanjani nawe
Lokhu akumayelana kuphela namalunga aqaqambayo. Ukuvuvukala okuqhubekayo, okusezingeni eliphansi kuhlobene nesifo senhliziyo, isifo sikashukela sohlobo lwesibili, i-arthritis, nezinye izimo ezinzima, futhi iHarvard Health ibala ukucindezeleka kwengqondo ne-Alzheimer's phakathi kwazo futhi. Lokho kuxhumana nesimo somoya kufanele kuhlalwe nakho endaweni yezempilo. Indlela efanayo yokudla ezolisa ukuvuvukala emzimbeni ibonakala isekela ingqondo ezinze kakhulu, okuyingxenye yesizathu sokuthi kungani ukudla kahle nokuzizwa kahle kuvame kuhambisana.
Ngeke uzwe ukuvuvukala ngendlela ozwa ngayo ikhanda elibuhlungu. Kusebenza ngemuva. Yingakho kanye iphethini lokudla libalulekile, ngoba ubumba okuthile ongekwazi ukukuzwa ngqo.
Ukudla okusizayo
Nansi ingxenye ekhuthazayo. Uhlu lokulwa nokuvuvukala aluyona into engajwayelekile noma ebizayo. Ikakhulukazi izitshalo namafutha ambalwa amahle, futhi luhambisana cishe ncamashi nendlela yokudla yaseMedithera, iHarvard Health eyibiza ngenye yezinto ezisondelene kakhulu nokudla okulwa nokuvuvukala okukhona.
Ukudla okuvame ukuzolisa ukuvuvukala:
- Izithelo nemifino enemibala, okukhanyayo kakhulu kungcono. Amabheri, amacherry, amawolintshi, utamatisi, imifino enamaqabunga aluhlaza njengesipinashi ne-kale, i-broccoli, ithanga. Izakhi zemvelo ezizinika umbala wazo ziyingxenye yalokho okwenza umsebenzi.
- Inhlanzi enamafutha njenge-salmon, ama-sardine, ne-mackerel, ngenxa yamafutha awo e-omega-3. Qonda ezidlweni ezimbalwa ngesonto uma inhlanzi iyinto oyidlayo.
- Amantongomane nezinhlamvu, isandla esigcwele sama-almond noma ama-walnut.
- Amafutha omnqumo njengamafutha akho okupheka nokugcoba nsuku zonke.
- Okusanhlamvu okuphelele esikhundleni sokucwengiwe, i-oats, ilayisi elinsundu, isinkwa sokusanhlamvu okuphelele.
Qaphela ukuthi ayikho into eyodwa eyisimangaliso. Yiphethini lonke, izitshalo phambili, amafutha amahle, ukudla kwangempela, okwenza umehluko.
Ukudla okufanele ukunciphise
Ngakolunye uhlangothi kunokudla okuvame ukusunduza umzimba ekuvuvukaleni uma kwakha ingxenye enkulu kakhulu yedayethi yakho:
- Iziphuzo ezinoshukela, isoda, nokuthontsa okuqhubekayo kukashukela owengeziwe
- Ama-carbohydrate acwengiwe, isinkwa esimhlophe, amaqebelengwane, ukudla okuningi okupakishiwe
- Ukudla okuthosiwe
- Inyama ecutshunguliwe njenge-hot dogs nososeji, nomthwalo osindayo wenyama ebomvu
Qaphela igama elithi *okuningi kakhulu*. Le yingxenye egcina ukudla okulwa nokuvuvukala kunengqondo. I-burger emcimbini wokosa akusona isihlava. Iqebelengwane nekhofi lakho akusona ukwehluleka. Umgomo ukuthambekela okuphelele kwesonto lakho, hhayi ubumsulwa banoma yisiphi isidlo esisodwa. Ukudla kuphethe induduzo, isiko, nokuxhumana, futhi indlela yokudla eziba konke lokho ngeke ihlale ngaphezu kwamasonto amabili.
Indlela yokuqala ngaphandle kokuguqula impilo yakho yonke
Khohlwa umbono wokuqhawuka okuhle noma iSonto lapho ulahla khona uhhafu wekhishi lakho. Ukudla okulwa nokuvuvukala kuvuza izinguquko ezincane, ezihlala isikhathi eside:
- Yengeza ngaphambi kokususa. Beka omunye umfino noma isiqephu sesithelo epuletini ekudleni okuningi. Ukususa ngokugcwalisa kwenzeka kokwako.
- Shintshanisa amafutha ansuku zonke ube amafutha omnqumo okupheka nokugcoba.
- Shintshanisa iziphuzo ezinoshukela ezizodwa noma ezimbili ngosuku ngamanzi, amanzi anamagwebu, noma itiye elingenashukela.
- Khetha izinguqulo zokusanhlamvu okuphelele zesinkwa, ilayisi, ne-pasta osuvele uyithenga.
- Uma udla inhlanzi, faka isidlo esisodwa noma ezimbili ngesonto. Uma ungayidli, thembela kakhulu emantongomaneni, ezinhlanvini, namafutheni ezitshalo.
Khetha okukodwa. Kuvumele kube okuzenzakalelayo ngaphambi kokungeza okulandelayo. Ushintsho oligcinayo lunqoba uhlelo oluphelele oluyekayo.
Isexwayiso esiqinisayo
Ukudla kungumsizi, hhayi ikhambi. Uma uphila nesimo esitholakele, isifo sokuzivikela komzimba, ubuhlungu obuqhubekayo, isifo sikashukela, inkinga yenhliziyo, umlando wenkinga yokudla, khuluma nodokotela wakho noma udokotela wokudla obhalisiwe ngaphambi kokwenza izinguquko ezinkulu zokudla, ikakhulukazi uma uthatha imithi esebenzisana nokudla. Bangakubumba lokhu kufanele umzimba wakho wangempela nempilo yakho.
Nezwi elithambile, ngoba ukudla nokukhathazeka kuxhumana kalula. Uma ukucabanga ngokudla "okuhle" "nokubi" kuqala ukuzwakala kunovalo noma kuqinile, noma uma kususa injabulo elula yokudla, lokho kuwuphawu lokuthi uhlehle. Inhloso yakho konke lokhu ukuzizwa ungcono futhi uzinzile, hhayi ukwengeza enye into yokugada. Dla ikakhulukazi izitshalo, ikakhulukazi ukudla kwangempela, isikhathi esiningi. Yiyona yonke imfihlo, futhi inomusa.
Sources
- Harvard Health, Foods that fight inflammation
- Harvard Health, The best anti-inflammatory diets
- Cleveland Clinic, 5 Types of Foods That Cause Inflammation