Ukudla okunempilo kusiza ukugwema inani elikhulu lezifo amadoda abhekana nazo eminyakeni ehlukene. Isifo sikashukela, izifo zenhliziyo, izifo zesistimu yokuzala nabanye abaningi - konke lokhu kungagwenywa uma ukudla kulungile futhi kucebile ngezinto eziwusizo.
Ushokoledi omnyama
Ngenani elifanele (hhayi ibha ngesikhathi), ushokoledi omnyama onomphumela omuhle empilweni yamadoda. Yehlisa umfutho wegazi kanye namazinga e-cholesterol futhi isheshise ukujikeleza kwegazi. Ungabheki ohlangothini olunobisi, ushokoledi omhlophe, noma omnyama onobhontshisi we-cocoa. Thenga ushokoledi omnyama wekhwalithi, ikakhulukazi njengoba kulula kakhulu ukuwuthola manje. Yidle ngokulinganisela futhi ngokwehlukana nokudla okuyinhloko - hhayi ngaphezu kwama-30 amagremu ngosuku.
okusamathunduluka
I-Cherry pigment iqukethe ama-anthocyanins, angamakhemikhali aqeda ukuvuvukala. Ezinhlotsheni ze-tart zalezi zinto ezingaphezu kwe-sweet.
Inani elikhulu lamadoda libhekene nesifo esingemnandi njenge-gout. Ucwaningo luye lwabonisa ukuthi ukudla ama-cherries angu-10 ngosuku kungasiza ngisho nasesiteji esibucayi sesifo.
Ukwatapheya
Isithunzi sikakotapheya simsulwa futhi simsulwa, futhi ngesizathu esihle. Lesi sithelo sinezinto eziningi eziwusizo, amavithamini, ama-macro- kanye nama-microelements. Njengamantongomane namafutha omnqumo, ukwatapheya ucebile ngamafutha amahle. Isithelo sisiza ukukhulisa i-cholesterol enhle ngenkathi sehlisa i-cholesterol embi. Futhi ama-antioxidants atholakala kukwatapheya asiza ukunciphisa ingozi yokulimala kwamangqamuzana.
ubhanana
Izinto eziqukethwe kubhanana zinciphisa imisipha ebuhlungu. Shono abasubathi besithanda kangaka lesi sithelo! Ngaphezu kwalokho, ziphezulu ku-potassium, ebaluleke kakhulu emathanjeni. Futhi uma unesifo somfutho wegazi ophezulu noma umfutho wegazi ophezulu, ukudla ubhanana kungawehlisa umfutho wegazi.
Ginger
Uma udlala ezemidlalo, uyazi ukuthi kungaba nzima kangakanani ukuvuka ekuseni ngemva kokuzivocavoca okukhulu. Kubonakala sengathi umzimba uba yinsimbi, imisipha ibuhlungu futhi idonse. Zizwe ukhululekile ukuthatha ijinja wenze isiphuzo ngayo bese uyifaka ekudleni. Into ewukuthi i-ginger yenza njenge-ibuprofen, i-ejenti elwa nokuvuvukala. Inciphisa ukuvuvukala futhi inomphumela omncane we-analgesic.
Ngaphezu kwalokho, i-ginger ikhulula isicanucanu, iqinisa amasosha omzimba, ithuthukise ukugaya futhi inciphise ingozi yomdlavuza wendlala yesinye.
Amantongomane aseBrazil namaPistachios
Ama-pistachios angenye yamantongomane anempilo kakhulu emadodeni. Banciphisa amazinga e-cholesterol futhi bagcwalise umzimba ngamaprotheni, i-zinc kanye ne-fiber. Ngaphezu kwalokho, i-arginine, i-amino acid eyandisa ukugeleza kwegazi kuwo wonke umzimba, isiza amadoda ekamelweni.
Amantongomane aseBrazil ane-selenium ephezulu, imineral trace edlala indima ebalulekile emasosheni omzimba omzimba. Amantongomane ayisithupha kuya kwayisishiyagalombili aseBrazil aqukethe ama-micrograms angama-544 ale nto. Ngendlela, imbangi yayo eyinhloko yezilwane (tuna) iqukethe ama-microgram angu-92 kuphela. Uma ugula njalo, amantongomane aseBrazil angathuthukisa amasosha akho omzimba.
Ngaphezu kokulwa nomkhuhlane, i-selenium ibalulekile futhi ekuvundeni kwabesilisa. Ngakho-ke uma uhlela ukuba ngubaba, letha amantongomane ukuze usebenze njengokudla okulula.
Namathisela utamatisi
Utamatisi ugcwele i-lycopene, into esiza ekuvimbeleni izinhlobo ezithile zomdlavuza. Utamatisi unama futhi uqukethe i-lycopene! Olunye ucwaningo lubonisa ukuthi abantu abadla njalo i-tomato paste banengozi encane yokuba nomdlavuza we-prostate.
Ngaphezu kokuvimbela umdlavuza, i-lycopene ibuye inciphise ingozi yokuba nesifo senhliziyo.
i-tofu ne-soy
Kuyaziwa ukuthi i-soy ingumthombo wamaprotheni wekhwalithi ephezulu. Ivimbela umdlavuza wendlala yesinye futhi isiza ekugwemeni isifo senhliziyo.
Njengamanje odokotela sebethathe izikhali belwa nesoya, besabalalisa igama lokuthi iyingozi empilweni yabesilisa. Ubhontshisi wesoya uqukethe ama-phytoestrogens, amakhemikhali afana namahomoni e-estrogen. Abesifazane bakhiqiza i-estrogen eningi kunabesilisa, yingakho abanye bekhathazekile ngokuthi isoyi ingaholela ekungalinganini kwamahomoni. Kodwa-ke, ucwaningo luye lwabonisa ukuthi amadoda adla imikhiqizo eminingi ye-soy yekhwalithi avundile njengalabo abadla inyama. Ucwaningo luye lwabonisa ukuthi i-soy ayinyusi ingozi yokungasebenzi kahle kwe-erectile. Kodwa noma kunjalo, kubalulekile ukwazi isilinganiso futhi usebenzise imikhiqizo ye-soy hhayi nsuku zonke, kodwa izikhathi eziningana ngesonto.
i-pulse
Izibalo zikhomba ukuthi amadoda maningi amathuba okuba ahlaselwe yisifo senhliziyo kunabesifazane. Labo abadla imidumba banciphisa le ngozi. Ucwaningo lwaseHarvard School of Public Health lwathola ukuthi ukudla okukodwa nje kwemifino edliwayo ngosuku kunciphisa ingozi yokuhlaselwa yinhliziyo ngama-38%. Ngaphezu kwalokho, ama-legumes anciphisa amazinga e-cholesterol embi.
Imifino ehlukahlukene
Imifino iwukudla okungcono kakhulu ongakucabanga. Kodwa ngokukhetha imifino embalwa nje (njengamakhukhamba notamatisi), usuke uzincisha izinzuzo ezingakulethela zona. Izazi zokudla okunomsoco zincoma inhlanganisela yemifino ehlukene ngoba iqukethe ama-phytochemicals akhuthaza impilo yamangqamuzana futhi anciphise umdlavuza. Kodwa-ke, imifino enemibala ehlukene iqukethe ama-phytochemicals ahlukene, okuthi, ngenhlanhla, angakwazi futhi kufanele axutshwe.
imifino ewolintshi
Imifino ewolintshi inovithamini C, lutein kanye ne-beta-carotene. Basiza ukunciphisa ingozi yokwanda kwe-prostate. Yidla izaqathe, ubhatata (yam), upelepele owolintshi, kanye nethanga.
Imifino enamahlamvu aluhlaza
Ukudla okunothe ngemifino kusiza amadoda ukuthi ahlale ekhuthele isikhathi eside. Isipinashi, i-kale, neminye imifino iqukethe i-lutein ne-zeaxanthin. Lawa ma-antioxidant amabili athuthukisa futhi avikele umbono futhi anciphise ingozi yokuthuthukisa i-cataract.
Ukudla okuphelele
Umuntu ojwayelekile udinga amagremu angama-35 efiber ngosuku. Enye yezindlela ezingcono kakhulu zokuwathola ukudla okusanhlamvu. Ungayibheki i-muesli enoshukela ngesikhathi sasekuseni njengoba ngokuvamile iqukethe ithani likashukela namafutha. Kungcono ukudla ama-oats, ukolweni, isipelingi nokunye okusanhlamvu.
Irayisi elinsundu nelasendle
Yebo, irayisi elipholishiwe elimhlophe lipheka ngokushesha futhi linambitheka kangcono kunelayisi elingavuthiwe kwezinye izimo. Kodwa-ke, inezakhi ezimbalwa eziyingozi, kepha ama-carbohydrate amaningi. Khetha irayisi elingakacutshungulwa, ikakhulukazi irayisi elinsundu noma lasendle.
Ilayisi elinsundu liqukethe igciwane kanye nekhoba, elingatholakali elayisi elimhlophe elipholishiwe. UBrown unamaprotheni amaningi, i-fiber ngisho namafutha e-omega-3. Ucwaningo olulodwa lwathola ukuthi irayisi elinsundu lehlisa ubungozi bohlobo lwesifo sikashukela esingu-XNUMX.
Ilayisi lasendle ngokobuchwepheshe alilona irayisi nhlobo. Inomsoco kunomhlophe, kodwa inama-calories ambalwa, i-fibre eningi kanye namaprotheni. Futhi iqukethe i-zinc, i-phosphorus namaminerali adingekayo ekusebenzeni kahle kwemizwa nemisipha.
Blueberry
Ngokungangabazeki, wonke amajikijolo alungele impilo. Agcwele ama-antioxidants aphumuza imithambo futhi avuselele umzimba. Kodwa amajikijolo abaluleke kakhulu emadodeni ama-blueberries. Icebile ngamavithamini K no-C, kanye nezinto ezingavimbela noma zithuthukise ukungasebenzi kahle kwe-erectile, futhi amadoda amaningi ahlushwa yikho.
Water
Ngeke kube yinto engafanele ukukhumbula ukuthi amanzi ayisisekelo sempilo yomzimba. Kungakhathaliseki ukuthi ubulili buni, khumbula ukuphuza okungenani izingilazi zamanzi ezingu-8-10 ngosuku.