Vele, umdlavuza uyesabisa. Ngokwe-World Health Organisation, umdlavuza ulinganiselwa ku-16% wabantu abashona eRussia minyaka yonke. Ngenhlanhla, kunezici eziningi ongazilawula ukunciphisa ubungozi balezi zimo. Noma ngabe uzalelwe emndenini onamalungu amaningi anomdlavuza, ukukhetha kwakho kwansuku zonke okunquma ukuthi uzophila kanjani kusasa, futhi mhlawumbe neminyaka engama-30-50 ezayo. Vele, akufanele ubheke umdlavuza ngendlela elula. Kepha kunengqondo ukulungisa izinto zokuphila ezibalulekile kulesi sifo, ezincike kithi kuphela.
1. Nciphisa Ukuvuvukala Okungapheli Ngokudla Okufanele
Ukuvuvukala okungapheli yintambo exhuma izifo eziningi, kufaka phakathi umdlavuza. Iningi lethu livame ukudla ukudla okubangela ukuvuvukala. Isibonelo, inyama ebomvu. Kulokhu okuthunyelwe, ngikhuluma ngokuthi ama-carbohydrate acwengekile, amafutha we-trans, ushukela ongeziwe, nokunye ukudla okuvamile ekudleni kwethu kubangela ukuvuvukala.
Kunezindlela eziningi zokwehlisa ukuvuvukala, kufaka phakathi ukudla okuningi okunamafutha e-omega-3 anjengezinhlanzi zasendle namafilakisi ekudleni kwakho. Imifino enamahlamvu aluhlaza kanye namajikijolo nawo asiza ukulwa nokuvuvukala.
2. Thuthukisa impilo yamathumbu
Abaphenyi baphenya ukuxhumana phakathi kwegciwane le-microbiome kanye nomdlavuza webele nowendlala.
Ungangeza ama-probiotic amaningi nama-prebiotic ekudleni kwakho ukusiza ukukhuthaza i-microflora enempilo. Ake ngikukhumbuze ukuthi ama-probiotics angama-non-pathogenic microorganisms kubantu abakwazi ukubuyisela i-microflora evamile yezitho. Ukudla okufakwe emanzini anosawoti afana neklabishi, ukhukhamba notamatisi, i-kimchi, i-miso, i-kombucha (i-kombucha) icebile ngama-probiotic. Ama-prebiotics (ngokungafani nama-probiotics) amakhemikhali amakhemikhali, awangeni emathunjini amancane futhi enze izimo ezivumayo ze-microflora evamile yamathumbu amakhulu, akhuthaze ukukhula kwawo. Ama-prebiotics atholakala ku-anyanisi, u-garlic, okusanhlamvu, iklabishi, i-asparagus, imifino eluhlaza, imifino, ummbila, nokunye.
3. Khulisa ukudla kwakho imifino nezithelo ezintsha
Faka imifino nezithelo ezintsha ekudleni kwakho. Ziqukethe i-fiber, ethuthukisa ukuhamba kwamathumbu (ngaleyo ndlela kusize ukuvimbela umdlavuza wamathumbu). Futhi ama-phytonutrients, okwenza imifino nezithelo zikhanye ngombala, zisiza ukunciphisa ukuvuvukala. Khetha ezinhlobonhlobo zemifino kusuka kumbala ogcwele - okuluhlaza okotshani (i-broccoli, i-kale), okuluhlaza okwesibhakabhaka / okunsomi (isitshalo seqanda nama-blueberries), obomvu ngokugqamile (upelepele, utamatisi nopelepele obomvu), ophuzi / owolintshi (umango, ithanga amawolintshi). Lapha ungafunda ngalokho okunye ukudla okungasiza ekulweni nomdlavuza.
4. Yehlisa ukudla kwakho imikhiqizo yezilwane (kuhlanganise nemikhiqizo yobisi noshizi)
Amahomoni okukhula kanye nemithi elwa namagciwane, okuvamise ukuphakelwa izinkomo ukulawula inani kanye nekhwalithi yobisi, kunomthelela ekukhuleni kwamangqamuzana omdlavuza kubantu. Ucwaningo lwaseChina lwesikhathi eside olwenziwe nguDkt T. Colin Campbell luthole ukuxhumana okuqondile phakathi kokudla okuphezulu kwamaprotheni ezilwane kanye nengozi eyengeziwe yomdlavuza.
Faka esikhundleni ubisi lwesilwane, ngokwesibonelo, ngobisi lwamantongomane - akunamafutha amancane futhi anomnandi. Ubisi lwe-nut luqukethe ama-phytonutrients futhi lubekezelelwa kalula ngabantu abanezinhlelo zokugaya ezibucayi noma ezicasulayo. Kuhle kulabo abanokungabekezelelani kwe-lactose.
Futhi, zama ukweqa inyama kanye ngesonto. Emhlabeni jikelele, kunenkambiso ekhulayo ye- "Lean Mondays" ekumema ukuthi uqale isonto lakho ngokukhetha okunempilo.
5. Nciphisa imiphumela enobuthi emzimbeni
Igazi lentambo elijwayelekile lezingane ezisanda kuzalwa liqukethe amakhemikhali angama-287, angama-217 awo anobuthi ebuchosheni nasesimisweni sezinzwa. Amakhemikhali anobuthi akhulisa ingozi yomdlavuza.
Zama ukugwema izindawo lapho ukubhema okuvulekile kuvunyelwe. Ucwaningo selukhombisile ukuthi intuthu kagwayi ihlotshaniswa nomdlavuza wamaphaphu neminye imidlavuza eminingi.
Gwema izithako ze-carcinogenic njenge-bisphenol-A (ingxenye yamabhodlela epulasitiki) nama-phthalates (atholakala ezimonyweni). Kuhle ukufaka amabhodlela epulasitiki ngeziqukathi zengilazi (ungagcina ngokuphelele iziphuzo ezishisayo noma amanzi kuwo emini), kanye nokusebenzisa okokuhlanza nezimonyo ezenziwe ngezithako zemithi futhi akuqukethe amakhemikhali anokhahlo. Futhi usize umzimba wakho ukuzisusa ngokwemvelo ubuthi.
I-6. Hambisa okuningi
Indlela yokuphila yesimanjemanje ihlala phansi. Ukungasebenzi kahle komzimba kwandisa ingozi yokufa ngaphambi kwesikhathi, ikakhulu ngenxa yesifo senhliziyo, kodwa futhi kuhlotshaniswa nokwakhiwa kwezinhlobo ezithile zomdlavuza.
Uma umsebenzi wakho ukuphoqa ukuthi uchithe isikhathi sakho esiningi uhleli kukhompyutha yakho, lawa macebiso azokusiza ukuthi uhlale usebenza usuku lonke lwakho ehhovisi.
Thola uhlobo lokuzivocavoca oluthandayo, noma ngabe kuyimpelasonto esebenzayo emvelweni noma ukuzivocavoca okukhulu. Futhi khumbula: imizuzu engama-20 kuphela yokusebenza ngosuku izosiza ukunciphisa ingozi yokufa ngaphambi kwesikhathi (kufaka phakathi umdlavuza) ngomuntu wesithathu.
7. Phatha ingcindezi, lala ngokwanele
Ukuthola ukulala okuseqophelweni eliphezulu nokuzivocavoca umzimba njalo ngeke kuqinise umzimba wakho kuphela, kodwa futhi kuzosiza ekulweni nengcindezi, nokuyinto ebanga umdlavuza. Kungakuhle ukunaka amasu akhethekile wokulawulwa kwengcindezi.
8. Hlala uvivinywa njalo, funda izimo zakho zofuzo futhi ulalele umzimba wakho!
Ukuxilongwa kusenesikhathi kokugula okungathi sína kukunikeza ithuba elingcono lokulashwa kanye nokusindisa impilo yakho. Buza nodokotela wakho mayelana nohlelo lokuhlola bese ufunda imihlahlandlela ethile lapha.
Ukuqonda ukuthambekela kofuzo kuyingxenye ebalulekile yokulwa impilo ende nenempilo. Ngenhlanhla, namuhla kulula kakhulu ukuthola lonke iqiniso ngawe.
Futhi-ke, lalela umzimba wakho nokuthi uzizwa kanjani ngezikhathi ezahlukahlukene zenyanga.