Okuqukethwe
Ukuqinisa ukuzivikela kwezingane ngokudla: umbono wochwepheshe
Yini okufanele uyibeke ezitsheni zezingane ukuze uqinisekise impilo enhle phakathi nobusika? UDkt Catherine Laurençon, pumhleli onguchwepheshe kwezokudla okuncane eMenton (Maritime Alps), usinika iseluleko sakhe:“Ukulwa nezifo, umzimba unama-cartridge amaningana. Okokuqala nje, ama-antibodies, amaprotheni, akwazi ukuhlonza amagciwane noma amabhaktheriya futhi abangele ukusabela okuthile kokuzivikela komzimba. Bese, amaseli egazi amhlophe ezihlasela amagciwane. Futhi ngemuva, T lymphocyte eyenza amangqamuzana amhlophe egazi asebenze. Ukudla kudlala indima ebalulekile kulokhu kusebenza kahle. “
Ama-probiotics, wezitshalo eziphezulu zamathumbu
Buyini ubudlelwano phakathi kwesistimu yokugaya ukudla kanye nokuzivikela komzimba? Njengoba kumangalisa njengoba kungase kuzwakale, ulwelwesi lwamathumbu lusebenza njengesithiyo esingokwemvelo ngokumelene namagciwane. “Izingxenye ezintathu kwezine zamasosha omzimba zenzeka emathunjini,” kuchaza udokotela wezingane uDkt. Laurençon. Amagciwane akha izitshalo zethu zamathumbu adlala izindima ezimbalwa. Zivimbela amagciwane “amabi” ukuba angangeni, asiza ukugaya futhi akhuthaze amasosha omzimba. Kukuphi ukudla ongakuthola lawa magciwane "amahle", ama-probiotics adumile?Ubisi lwezingane manje cishe lonke lunothisiwe ngama-probiotics. Kukhona futhi abanye ngaphakathi imikhiqizo yobisi, iyogathi, ushizi omhlophe nobisi oluvutshiwe njenge-kefir. Ushizi othile ovutshiwe njengeGouda, Mozzarella, Cheddar, Camembert noma Roquefort nawo unawo. Ngakolunye uhlangothi, ama-dessert creams awaqukethe. Ukuze uthuthukise isenzo esizuzisayo salawa magciwane amathumbu "amahle", kubalulekile ukunikeza ingane yakho prebiotic.
Ngingawatholaphi ama-prebiotics?
Emicu yemifino nezithelo ezithile. Phakathi kwezi-5 eziphezulu: i-artichoke, i-artichoke yaseJerusalema, ibhanana, i-leek ne-asparagus. Ibuye itholakale emifino ene-lacto-fermented efana ne-sauerkraut, kanye nesinkwa semvelo esimuncu.
Izithelo nemifino kavithamini C
Ukuze uthole ukuzivikela okuphezulu kokuzivikela komzimba, kubalulekile ukugcina amavithamini, amaminerali kanye ne-fiber. Ngokusebenza: izithelo eziqukethe uvithamini C zisiza ekwandiseni amangqamuzana amhlophe egazi futhi zikhuthaze ukukhiqizwa kwe-interferon, i-molecule ekhulisa amasosha omzimba. Phezulu: izithelo ezisawolintshi, ama-kiwi nezithelo ezibomvu. Uma enomkhuhlane, engeza lezi zithelo kukho konke ukudla izinsuku ezimbalwa. Ngokuqondene nemifino, wonke amaklabishi agcwele uvithamini C. Njengemifino enombala osawolintshi - isanqante, ithanga, ithanga… I-Ditto ye-ulethisi yewundlu, i-fennel noma isipinashi, ehlinzeka nge-vitamin A. Ilungele ukuvuselela amangqamuzana okuphefumula kanye nolwelwesi lwamafinyila emathunjini, izithiyo ezinkulu ngokumelene namagciwane. Amakhowe aseParis, amakhowe e-oyster, kanti lezo ezidabuka eJapan ezifana neShitake ziqukethe i-polysaccharide, i-molecule eyandisa inani lamangqamuzana amhlophe egazi kanye nomsebenzi wawo.
Unomkhuhlane ?
Faka izithelo kukho konke ukudla kwakhe - izithelo ezisawolintshi, amakiwi, izithelo ezibomvu ikakhulukazi - izinsuku ezimbalwa, zizonikeza umzimba wakhe ngokushesha.
Inhlanzi enamafutha, ye-omega 3 ne-vitamin D
I-Mackerel, i-sardine, i-herring ... hlinzeka amafutha abalulekile, i-omega 3 edumile, anesenzo sokulwa nokuvuvukala futhi esiza umzimba ukulwa nezifo. Ngaphezu kwalokho, izinhlanzi ezinamafutha ziqukethe uvithamini D, okuqinisa amaseli omzimba. Abalingani abahle bokubeka amapuleti omncinyane, kabili ngesonto. Khetha imikhiqizo yekhwalithi: Ilebula Rouge, “Bleu Blanc Cœur”, ilogo yemvelo “AB” eqinisekisa ukungabikho kwama-GMO…
Okubalulekile, i-vitamin D
Udokotela wakho wezingane ngokuqinisekile uzoyinikeza ingane yakho phakathi nezinyanga eziyisithupha ezingashisi kakhulu, ngama-ampoules noma amaconsi. Kodwa qaphela ukuthi itholakala ekudleni okuthile okufana nenhlanzi enamafutha noma ibhotela. Itholakala nasezinyameni zesitho njengenkonyane noma isibindi senkukhu. Ungayinikeza ingane yakho enonyaka owodwa ubudala.
Izinongo namakhambi ukumelana nezifo
Asazi njalo alinge afafaze ipuleti of the omncane nokho, ezinye izinongo kanye namakhambi abe anti-ezithathelwanayo kanye isenzo elwa namagciwane. Shintsha nsuku zonke phakathi kukagalikhi, i-mint, i-chives, i-basil… Izosetshenziswa ngamanani amancane kusukela ekuqaleni kokuhlukahluka kokudla.
Uhlangothi lwezinongo
Linda izinyanga eziyi-18 ukuze uthole izinongo ezifana ne-thyme, i-rosemary, i-ginger, i-turmeric, i-paprika, i-cumin, i-curry ...
Amaprotheni, ngokuqukethwe kwawo kwe-iron
Amaprotheni ezilwane nemifino ahlinzeka ngensimbi okungenye yezinto ezibaswayo zesimiso somzimba sokuzivikela ezifweni. Ngempela, uma ingane yakho ishoda ngensimbi, umzimba wayo uyancipha. Ngokungazelelwe, usekhathele kakhulu futhi kunengozi yomkhuhlane nezinye izifo. Ukuze uyinike insimbi eyanele, bheja amaprotheni ezilwane anikezwa kakhulu. Beka kumenyu: inyama ebomvu (yenkomo, iwundlu, idada) kabili ngesonto. Inyama emhlophe (inkukhu, inyamazane…) nayo kabili ngeviki. Ingasaphathwa yamaqanda, imithombo ye-selenium nama-amino acid ayo abalulekile ekukhuleni nasekulungiseni izicubu. Kufanele idliwe kanye noma kabili ngesonto. Futhi ukubheja ngemifino ecebile ngensimbi: upelepele, amaliki, amazambane. Futhi ku-legumes: wonke ubhontshisi, udali, ubhontshisi wesoya, uphizi (iphuphu, ukuhlukaniswa).