Hlala uphilile ngokukhetha ukutya okunceda ukuvuselela isistim somzimba wakho
Ukutya okuthethile kunokunceda ekuphuculeni isistim somzimba kunye nokukhusela iindayo kunye nomkhuhlane. Nantsi ukujonga ezintlobo ezintlanu zokutya ezibonelela izondlo ezifunekayo kwisistim somzimba wakho wokuzivikela:
1) Ukutya okuphakamileyo kwi-Vitamin C
Isisombululo esibalulekileyo, i- vitamin C isebenza njenge-antioxidant. Ama-Antioxidants anceda ukulwa nama-radical ezamahala , uhlobo lwe-molecule engaqinisekanga eyaziwayo ukulimaza umzimba wokuzivikela.
Kukho ubungqina bokuthi i-vitamin C ingabancedisa ngokukodwa ekukhuliseni amajoni omzimba abantu abaphantsi kwengcinezelo enkulu. Ukwandisa i-vitamin C yakho, yongeza oku kutya ekutya kwakho:
- izithelo zegritrus kunye neentshisi (ezifana ne-orange kunye needrafruit)
- kiwi izithelo
- pepper ebomvu ne eluhlaza
- ibrokholi
- strawberries
2) Ukutya okuphakamileyo kwi-Vitamin E
Njengobuncithamini C, i-vitamin E yintsholongwane enamandla. Uphando lubonisa ukuba ukugcina amazinga amaninzi e-vitamin E kubalulekile ekugcineni inkqubo yokuzivikela emzimbeni, ngakumbi kubantu abadala. Ukuze uzalise i-vitamin E, jonga kule yokutya:
- yeoli yengqolowa yeoli
- iilmond
- imbewu yelanga
- hazelnuts
- ipeanut butter
3) Ukutya okuphakamileyo kwiZinc
I-Zinc iyimfuneko yamaminerali ebandakanyekayo kwimveliso yamaseli athile omzimba. IiNational Institutes of Health (NIH) zilumkise ukuba namanqanaba amancinci a-zinc angaphazamisa umzimba wakho. Nazi ezinye izinto eziphezulu zokutya zinc:
- oyster
- iimbhotyi ezibhakiwe
- cashews
- ibin rais
- chickpeas
4) Ukutya okuphakamileyo kwiCarotenoids
Olunye uhlobo lwe-antioxidant, i-carotenoids yinkalo yee-pigment ezitholakala ngokwemvelo kwizityalo ezininzi. Xa zidliwe, i-carotenoids iguqulwa ibe yi-vitamin A (isondlo esinceda ukulawula umzimba wamasosha omzimba). Khangela kule ndawo yokutya ukuze ukhulise i-carotenoids yakho:
- izaqathe
- kale
- iibhothi
- ipapaya
- imango
5) Ukutya okuphakamileyo kwi-Omega-3 Fatty Acids
I-Omega-3 fatty acids yindlela efunekayo ye-fatty acid eyaziwayo ukucima ukutshabalala nokugcina isistim sokuzivikela. Nangona ayengaziwa ukuba i-omega-3 ingakwazi ukunceda ukulwa nezifo (ezifana nokubanda okuqhelekileyo), uphando lubonisa ukuba i-omega-3s inokukhusela izifo zokuzivikela komzimba njenge-Crohn's disease, ulcerative colitis , kunye ne- rheumatoid arthritis . Zama oku kutya oku-omega-3:
- iintlanzi ezinamafutha (kuquka i-mackerel, ityhuna, i-salmon, i-sardines, i-herring, ne-trout)
- ifixse
- iilnuts
Ukutya okungakumbi okuKhuthaza iNkqubo yokuHlaselwa kweMzimba
Ukugcina isistim somzimba sakho sempilweni, kubalulekile ukuba ulale ngokwaneleyo , usebenzise rhoqo kwaye uphathe uxinzelelo lwakho.
Nangona izilwanyana eziqukethe amayeza aphezulu okulwa nama-antioxidants kunye nezinye izondlo ezitholakalayo ekudleni ngokubanzi zidlalwa njenge-natural immune-boosters, uphando oluthile lubonisa ukuba ukuthatha izongezelelo zokutya kunokuncedisa amanqanaba omzimba omzimba. (Ukuba usacinga ukuzithatha, ingcinga efanelekileyo ukubonisana nomniki-nkonzo wakho wezempilo kuqala ukuba uqikelele i-pros and cons.).
Ukutya okungaphezulu okunokukunceda ukwandisa i-immune system, zama ukuongeza i- garlic , ukutya okuphezulu kwiiprobitics (ezifana ne-yogurt kunye ne-kefir), kunye netiyi eluhlaza ekudleni kwakho.
Imithombo:
> Chew BP, Park JS. Isenzo seCarotenoid kwimpendulo yomzimba. J Nutriti. 2004 Jan; 134 (1): 257S-261S.
Gill H, uPrasad J. Probiotics, ukuchithwa kwamanzi kunye neenzuzo zezempilo. Adv Exp Med Biol. 2008; 606: 423-54.
Hughes DA. Iimpembelelo ze-antioxidants yokutya ekusebenzeni komzimba kwabadala abakhulileyo. Soccer Nutr Soccer. 1999 Feb; 58 (1): 79-84.
I-Kyo E, i-Uda N, i-Kasuga S, i-Yitakura Y. Imiphumo yokungena kwi-immunomodulatory ye-garlic ekhulile. J Nutriti. 2001 uMar; 131 (3s): 1075S-9S.
Simopoulos AP. I-Omega-3 fatty acids ekuvufweni kunye nezifo ezizimele. J Am Coll Nutriti. 2002 Dec; 21 (6): 495-505.
Wintergerst ES, Maggini S, Hornig DH. Indima yokuphucula imfutho ye vithamini C kunye ne-zinc kunye nefuthe kwiimeko zekliniki. Ann Nutr Metab. 2006; 50 (2): 85-94.
Ukuziphendulela: Ulwazi oluqulethwe kule ndawo lujoliswe kwiinjongo zemfundo kuphela kwaye alithathi indawo yeengcebiso, ukuxilongwa okanye unyango ngumgqirha onelayisenisi. Akunakuthetha ukukhusela zonke iindlela zokulondoloza, ukusebenzisana kwezidakamizwa, iimeko kunye nemiphumo emibi. Kufuneka uncede unyango lwangonyango ngokukhawuleza kuyo nayiphi na imiba yempilo uze ubonane nodokotela wakho ngaphambi kokusebenzisa elinye iyeza okanye wenze utshintsho kwi-regimen yakho.