Inkinga yokulwa nokuguga, mhlawumbe, ingenye ebaluleke kakhulu empilweni yaso sonke isintu. Ukufunwa kwesixazululo sayo kubonakala ocwaningweni lwakamuva lwesayensi nentuthuko, nasezinganekwaneni nasezinganekwaneni ezithandwayo. Ingani wonke umuntu ufuna ukuba mncane. Futhi akekho umuntu ofuna ukuguga.
Imikhiqizo elwa nokuguga: izinhlobo nezimiso zesenzo
Ngenxa yomsebenzi onzima wososayensi, kwakungenzeka ukufakazela ukuthi kunemikhiqizo enomphumela wokuvuselela. Ngendlela, bangahlukaniswa ngokwemibandela ngezigaba eziningana, okungukuthi:
- 1 Lokho okusiza umzimba ukuthi wakhe amangqamuzana amasha esikhundleni samaseli afile;
- 2 Lezo ezigcwalisa izindleko zamandla empilo;
- 3 Lezo ezishukumisa ukukhiqizwa kwama-enzyme ukuze kusebenze ngokujwayelekile kwazo zonke izitho nezinhlelo.
Imithi yesimanje nayo ithi impilo enempilo yona iyisihluthulelo sobusha nobuhle. Futhi izazi zokudla eziholayo zakha ukudla okusha okuphumelela kakhulu okuthi, uma kungabuyiswa emuva iwashi, bese kukunciphisa kancane.
Okudume kakhulu kubo, ngasendleleni, kubhekwa njengeMedithera, ekhuthaza ukusetshenziswa okuphezulu kokudla kwezitshalo. Ngaphezu kwalokho, uyaphikelela ekulahleni amafutha ngokuthanda uwoyela womnqumo nokusebenzisa izinongo namakhambi njengama-antioxidants emvelo. Futhi ngokwemigomo yayo, udinga ukuqala futhi uqede usuku lwakho ngengilazi encane yewayini elibomvu elihle.
Inqubo yokuguga yenzeka kanjani?
Kodwa-ke, ngaphambi kokuba uqale ukulungisa ukudla kwakho nokukhetha imikhiqizo efanele ukugcina impilo nempilo ende, kubalulekile ukuqonda izindlela zokuguga kwesikhumba.
Kukhonjisiwe ukuthi kudalwe yilokho okwaziwa njengama-radicals amahhala. Lawa ngama-molecule oksijini ane-electron yamahhala, "engabhangqiwe". Le electron yenza i-molecule ingazinzi. Umenza afune ipheya - i-electron, engathathwa kwenye i-molecule. Okubi kunakho konke, ngokunamathisela kwi-molecule entsha, i-radical yamahhala imane iphazamise ukusebenza kwayo okujwayelekile. Ngenxa yalokhu, indawo yokubhujiswa iyanda futhi ukusabela kwamaketanga kuqala, okuphetha ngokulimaza amaseli esikhumba nokuguga.
Ngeshwa, le nqubo ayihlehliseki, kepha iyasebenza kumthethonqubo. Ukuze wenze lokhu, kwanele ukwethula ukudla okunezakhi ze-antioxidant ekudleni kwakho. Vele, lokhu ngeke kuvimbele ukuguga, kepha kuzonciphisa inqubo ngokuqinisekile!
Hhayi ukudla okukodwa, noma ukuthi ingalondolozwa kanjani intsha ngokufanele
Ososayensi abaningi basebenze ekwakhiweni kwemenyu eyisibonelo engavumela ukumisa ukuhamba kwesikhathi. Kepha eminyakeni yamuva nje e-United States kwakhiwa itafula lomsebenzi wokudla olwa ne-antioxidant, obizwa ngokuthi I-ORAC (Oxygen Radical Absorbance Capacity). Iqukethe uhlu lokudla okuqukethe ama-antioxidants emvelo. Nakhu okuyinhloko:
- Isinamoni. Ochwepheshe bempilo ende bathi ingangezwa kukho kokubili ukudla neziphuzo ezidakayo, into esemqoka ukukwenza njalo.
- Ubhontshisi owomile. Okubomvu, okumnyama, okumhlophe, noma okunamabala kuzokwenza. Ngaphezu kwalokho, isigamu nje senkomishi yobhontshisi sanele ukwenza ukungabi khona kwama-antioxidants emzimbeni.
- Amajikijolo nezithelo. Ama-blueberries asendle abhekwa njengawusizo kakhulu, kepha uma engatholakali, ungathatha okwenziwe ekhaya. Ngaphezu kwalokho kuzosiza ama-cranberries, ama-currants, ama-raspberries, ama-strawberry nama-strawberry, ama-apula abomvu, ama-cherries amnandi, ama-plums, ama-apula weGala, njll.
- Ama-Artichokes. Ngendlela, kungcono ukungazipheki, kepha ukuzidla ziluhlaza.
Ukudla okuphezulu okuyishumi okusiza umzimba ukulwa nokuguga
Ukutadisha umthelela wokudla emzimbeni womuntu, ososayensi bathole lezo ezingakwazi ukwelula impilo yomuntu kuphela, kepha futhi zigcina ubusha bakhe. Lokhu kufaka phakathi:
Imifino yeCruciferous. Lawa amahlumela wekholifulawa, amhlophe kanye neBrussels, i-broccoli, i-turnips nama-radishes. Bacebile ku-vitamin C, carotenoids nezinto ezisiza ukulwa nomdlavuza. Ngendlela, ukusetshenziswa njalo kwale mifino ngeke kuvimbele ukuguga kuphela, kepha futhi nokuthuthukiswa kwezifo zamehlo.
Utamatisi. Ziqukethe i-antioxidant enamandla, ngaphezu kwalokho, evimbela ukuvela kwezifo zenhliziyo nomdlavuza.
Ugaliki. It has antioxidant, antibacterial, antiseptic and antiviral properties, isiza ukulwa ngempumelelo nezinkinga zohlelo lokujikeleza kwegazi futhi isuse izinsimbi ezisindayo emzimbeni.
Ukwatapheya. Ngenxa yokuqukethwe kwayo okuphezulu ku-vitamin E, i-omega-3 fatty acids no-vitamin C, ilwa ngempumelelo nezinguquko ezihlobene nobudala emzimbeni. Ngaphezu kwalokho, iqukethe amafutha e-monounsaturated asiza ukwehlisa i-cholesterol egazini nokuvikela inhliziyo. Ukwethula ukwatapheya ekudleni kwakho kuzogcina isikhumba sakho sithambile futhi siqinile isikhathi eside.
Izinhlamvu eziphelele. Ziqukethe amavithamini, ama-antioxidants kanye ne-fiber. Ukusetshenziswa kwabo kuzonciphisa ubungozi bokuhlaselwa yizifo ezihlobene nobudala, ikakhulukazi umdlavuza nezifo zenhliziyo, kanye nokuhlanza umzimba ngobumnene.
Isaqathe. Iqukethe uvithamini A, ogcina ubuhle besikhumba nezinwele.
Inhlanzi. Ikakhulukazi ama-salmon, ama-sardine ne-herring, njengoba iqukethe ama-omega-3 acids amaningi, anciphisa izinguquko ezihlobene nobudala emzimbeni.
Isinongo. Ikakhulu, upelepele obomvu nojinja, njengoba aqukethe ama-antioxidants.
Amantongomane aseBrazil nembewu ye-sunflower. Ziqukethe okunamafutha acid.
Imikhiqizo yobisi. Acebile ngovithamini D, ukuntuleka kwakhe okuzwakala ngokukhula futhi kubangele isifo sikashukela nesifo senhliziyo.
Ama-accelerator okuguga
Vele, akunakwenzeka ukuthi kuzokwazi ukumisa inqubo yokuguga, kepha kungenzeka ukuthi uyinciphise kakhulu. Ukuze wenze lokhu, kwanele ukukhipha, noma okungenani ukunciphisa, ukusetshenziswa kokudla okuthile.
- Ushukela - Unikela ekwakhiweni kwezifo ezingapheli zokuvuvukala emzimbeni. Kuyafaneleka ukunciphisa inani lamaswidi kanye nama-confectionery adliwe. Esikhundleni salokho, kungcono ukufaka izithelo namajikijolo ekudleni kwakho. Nazo zimnandi, kodwa ziphilile.
- Amafutha kaTrans - izimpahla ezibhakiwe (ziqukethe imajarini), ukudla okusheshayo, kanye nokudla okwenziwe kabusha. Kukhuthaza ukuvuvukala, ukumelana ne-insulin, noma ukunganakwa kwezicubu kwe-insulin, kanye nokwanda kwe-cholesterol egazini nokukhuluphala.
- Ukudla okugayiwe - okusanhlamvu okucolisisiwe, okuhlanganisa ufulawa, imikhiqizo kafulawa, ubisi olugayiwe, inyama egayiwe (kuma-hamburgers). Ngemuva kokucutshungulwa, ubisi lulahlekelwa izici zalo ezizuzisayo, futhi u-50% we-calcium equkethwe kuwo uba ungafaneleki ukutholwa ngumzimba. Kwenzeka okufanayo ngezinhlamvu nenyama. Nakuba isimo sakhona sibhebhezelwa usawoti owengeziwe, ushukela kanye nezithasiselo zokwenziwa, okuyinto abakhiqizi ngezinye izikhathi abangazigodli.
- Amafutha okupheka - uwoyela wommbila, uwoyela we-sunflower, u-oyela we-flaxse, njll. Anama-omega-6 acid amaningi kakhulu kanye ne-omega-3 encane kakhulu.
- Inyama yezilwane nezinkukhu, ekudleni okwakukhona ama-hormone okukhula kanye nama-antibiotics.
- Utshwala - buqinisa isimo somzimba jikelele futhi kuvame ukuba imbangela yezifo eziyingozi.
- Ama-sweeteners okufakelwa - aqala ukukhula komdlavuza nezinye izifo ezimbi. Ukuba khona kwabo noma ukungabikho kwabo, njengomthetho, kukhonjiswa kupakethe. Ngakho-ke, qaphela. Futhi umzimba uzothi "ngiyabonga" kuwe ngelinye ilanga.
Iyiphi enye indlela yokumelana nokuguga
Ucwaningo olwenziwe ososayensi baseyunivesithi yaseCalifornia lukhombisile ukuthi enye yezimbangela ezinkulu zokuguga emzimbeni ukwehla kokumunca i-glucose ngeminyaka, okungavinjelwa ukuhamba nsuku zonke emoyeni omusha isigamu sehora.
Futhi usosayensi uNicolas Starkey waseNew Zealand wake wathi: “Konke ukudla okunongwe ngoju kungasusa ukwesaba nokukhathazeka futhi kuthuthukise inkumbulo lapho usumdala.”
Ngaphezu kwalokho, ukuze uhlale umncane futhi unempilo isikhathi eside, udinga ukuzivocavoca umzimba njalo, uphile impilo enempilo, uphuze okungenani amalitha angu-2-2.5 amanzi ngosuku futhi ungafaki usawoti, ushukela nokudla okunamafutha ngokweqile ekudleni kwakho.
Futhi into esemqoka okufanele uyikhumbule ukuthi ukuguga kuqala ngokucabanga ngakho ekhanda lakho. Ngakho-ke, babaxoshe, bajabulele impilo futhi bajabule!
Siqoqe amaphuzu abaluleke kakhulu mayelana nokudla okufanele ukuze sinciphise ukuguga futhi singabonga uma wabelana ngesithombe kwinethiwekhi yokuxhumana noma kubhulogi, ngesixhumanisi saleli khasi: