Sonke siphila ukuze siphile, singadli. Ukutya kungalimaza njani kwaye kuyiluncedo kumzimba wethu, sonke siyazi, kodwa njani kunokwenzeka ukuba uhlale usemncinci kwaye unomdla ngoncedo lokutya? Akubona wonke umntu owaziyo. Ukuba uyidla ngokufanelekileyo kwaye uhola impilo ephilileyo, awukwazi nje ukuphucula impilo yakho kuphela, kodwa ube ngumncinci.
Ukutya kunokusinceda njani sibonakale siselula?
Ukuba sidla iphosakeleyo, konke oku kuboniswa klubusu. Kwakhona kubalulekile ukukhusela ulusu kwimisebe ye-ultraviolet, ngoko kuyimfuneko ukutya iivithamini ezininzi, iiC kunye noD.
Izondlo kunye nokutya kunokunciphisa njani ukuguga?
Imbonakalo ebalulekileyo yokuguga ibonakala kwesikhumba. Ukukhusela ulusu, umntu kufuneka ahlale esebenzisa i-sunscreens, kucetyiswa ukuba ayeke ukutshaya. Ukubhema kubulala i-elastin, ngenxa yesikhumba sethu sinokuguquguquka. Kubaluleke kakhulu ukuba ulusu lube nobuthongo obuhle, ngexesha lokuphumla ulusu lubuyiselwa. Iiseli ngokwazo ziphucula ngokukhawuleza, kodwa ixesha elide liyadingeka ukuze lenze amandla.
Ngokuphathelele izondlo kunye nokutya, i-vitamin A yinto esimele siyifunayo kwaye siyifumana kwizinto ezahlukeneyo zokutya: ama-apricot, amaqanda amaqanda, i-karoti, ama-litate, ama-nectarine, i-broccoli, isipinashi.
I-Vitamin D - ininzi yale vithamini siyidla ilanga, kodwa abantu abaninzi bafumana ilanga. Le vithamini inokufumaneka kwi-milk and juice. Iingcali zithi ama-mushroom aphantsi atyebile kwi-vitamin D.
I-Vitamin C iyimfuneko kakhulu ukuba umzimba uphilise amanxeba kwaye ulondoloze ama-tissue allies kwinyaniso. Imithombo efanelekileyo yale vithamini yiziqhamo zeeritrus, iitamatisi kunye ne-kiwi.
Ukuhla kweemisebenzi yomzimba kuqale nini? Sinokuyilungisa njani le nkqubo?
Kukho iintlobo ezimbini zeeminyaka: ukulandelana kwexesha kunye neyendalo. Ngokwexesha lexesha, asikwazi ukwenza nantoni na, engenakutsholwa ngeminyaka yobudala. Inokuchaphazeleka ngemibandela eyahlukeneyo: ukutshaya, ixesha elide kunye nokukhanya ngokukhawuleza kwelanga, ukungondleki kakuhle kunye nokulala okubi.
Iingcali zithi i-oats iyanceda nakowuphi na uhlobo. Ukongeza, i-oatmeal idlala indima enkulu ekukhuseleni ukuguga kwesikhumba.
Inceda umzimba wethu ukukhulula i-nitric oxide, ngenxa yokuba igazi lihamba likhululekile. Ngenxa yoko, zonke iiseli zomzimba, ngokuvakala kunye nekhumba, zithola izondlo kunye ne-oksijini.
Kwenzeka njani, emva koko konke, ukunciphisa umzimba kunye nokuhlaziywa?
Njalo xa umntu efuna ukunciphisa umzimba, bamxelela ukuba kufuneka babe ncinane. Mhlawumbi, kungekhona nje ukuba wonke umntu uyazi ukuba imodareyitha yintoni. Wonke umntu ofuna ukunciphisa umzimba angadla izitya ezizithandayo, kodwa kwixabiso elincinci elincinane. Kule ndlela ukutya kufuneka udibanise nezinye iimveliso eziyimfuneko.
Ngokomzekelo, ukuba unesifo sokulahla, yidla cherries, i-walnuts ne-lettuce; ukuba unayo i-arthritis - pepper, yogurt, i-ginger; ukuba unesihlungu esiswini kunye ne-migraines - amakhowe, i-rosemary kunye ne-blueberries, kwaye ukuba unayo isisindo esongezelelweyo - i-oatmeal, iipereya namaqanda.
Ukutya okuhlukeneyo okunempilo, ngokukodwa okusanhlamvu okupheleleyo kunye nemifuno entsha, kusinceda sikomeleze ukukhusela umzimba, silwe "nama-radicals" etshabalalisa amangqamuzana, nokunciphisa ukuvuvukala kumgangatho weselula.
Kukho izifo ezingapheliyo ezinokuphetshwa ngenxa yokutya okunempilo: umdlavuza, isifo sikashukela, ukubetha, uxinzelelo lwegazi oluphezulu, izifo zentliziyo kunye nabanye.
Iimveliso ezili-10 ezinokukunceda ukugcina ubomi bakho
Ikofi : Ukuba udla i-caffeine ngokumodareyitha, unokuphepha isifo sesifo sikashukela-2, ukunciphisa ingozi yesifo se-Parkinson kumadoda, ukuphucula imemori kunye nomoya.
Ii-almonds : Zityebi kwiprotheni, i-vitamin E, i-fibre kunye ne-antioxidants eyahlukeneyo. Unceda ukugcina impilo yemoya kunye nesimo esihle kakhulu, ukhusela isifo se-Alzheimer's disease.
Amaqanda : Kukho iikhalori ezimbalwa kuzo kunye neeprotheni ezininzi, i-folate, i-choline kunye nentsimbi. Uncedo oluhle kakhulu ekugcineni ubunzima kunye nempilo yombono.
Ibhali: Iqule cellulose, i-vitamin E, iqela levithamini B kunye ne-antioxidants. Ibhali iqukethe i-beta-glucan, eya kukugcina intliziyo iphilile.
Iidiliya: Iqukethe i-vitamin C, i-quercetin ne-potassium. Iingcali zithi i-quercetin iqinisa amandla omzimba.
Iklabishi: i- Bogatavitaminom C no-A, i-zeaxantan, i-lutein ne-potassium. Ezi zinto ziyakwazi ukunqanda ezinye iintlobo zomhlaza kunye nesifo somzimba se-retina ye-ocular.
Amantongomane: Izityebi kuma-antioxidants kunye ne-vitamin C.
I-Ginger: Iyancipha intlungu nge-arthritis, isusa i-nasusea kwaye ikhuphe isisu esingenasiphelo.
Ioli yeoliva : Iqukethe amafutha e-monounsaturated ewusizo kunye nezixhobo zemifuno ezinokukwazi ukulwa nomhlaza, izifo ze-cardiovascular and effect-inflammatory effect.
Iitapile ezinomsoco: Iqukethe i-vitamin C ne-A, i-fibre. Umthombo ogqwesileyo we-lycopene, ngenxa yokuba ungayigcina i-prostate, isifo senhliziyo kunye nomhlaza wesifuba.
Oku akuthethi ukuba kufuneka udibanise nale miveliso, i-broccoli, i-oranges, ityhuna, i-soy, itiye, i-blueberries, ithanga, i-oats, i-tomate, i-yogurt, i-turkey, isipinashi kunye neembotyi zinceda gqitha.
Iinkqubo zokutya okuvuselelayo
- akukho mfuneko yokubala iekhalori
- unempembelelo yokuchaphazeleka
- ukutya okunonophelo
- kunciphisa ingozi yezifo ezingapheliyo
- ukuvuselelwa ngokufanelekileyo komzimba
Ukungonakali kokutya okuvuselelayo
- akukho mveliso ecacileyo
- Akulungele abantu abafuna ukukhawuleza ukulahlekelwa isisindo
- Ukuba udla kakhulu, ubunzima buya kwanda
Phantse
Isidlo sakusasa:
I-Omelette kunye ne-anyanisi kunye neentinashi.
Wesibini isidlo sasekuseni:
250 ml yobisi lweebhokhwe, isiqingatha seglasi yamajikijolo.
Ukutya:
Isaladi yemifuno kunye nemifuno kunye ne-avocado, inkukhu, ebhaka kwi falco.
I-Snack:
I-Grapefruit okanye i-orange.
Isidlo:
Isaladi kunye nama-raspberries kunye nesipinashi, iglasi lewayini elibomvu, i-salmon ebhakawa ne-asparagus kunye ne-lemon sauce.
Oogqirha banamhlanje kunye nezondlo zithetha ukuba into ebalulekileyo kukuba ungacingi malunga noko ungenakukusebenzisa, kodwa gxininisa kuloo nto, eyiluncedo kwaye iyimfuneko. Yidla ukutya okunempilo okuya kukunceda ukuba ungagcini nje, kodwa ukuphucula umzimba.