Izinkinga ezinamajoyinti abuhlungu zivame ukuba nesizinda se-allergic. Ezinye zezakhi zomzimba zingathinta kabi isimo samalunga, kube nomthelela ekwakhekeni kwezifo ze-rheumatoid. Ngakho-ke, ekwelapheni kwalolu hlobo lwesifo, ukudla okuhlanganiswe kahle kufanele kusetshenziswe ngaphezu kokwelashwa kwemithi.
Ukudla kwe-vegan
Phakathi kwezidlo ezinconyiwe eziwusizo ekulweni nezifo ezihlangene, kukhona ukudla kwe-vegan okucebile imifino nezithelo. Phakathi kwabo: broccoli, ukhukhamba, amalikhi, parsley, isilimo esidliwayo esinamagatsha anamanzi, beet, amahlumela, iklabishi, izaqathe, sitrobheni, izithelo ezisawolintshi, aluhlaza okwesibhakabhaka, rosehips. Ziwumthombo ocebile kavithamini C, obalulekile ekukhiqizeni i-collagen. Ngokulandelayo, yakha i-cartilage, ithuthukisa isimo sezicubu ezixhumene futhi inesibopho sesimo se-tendon namajoyinti. Ngaphezu kwalokho, izithelo nemifino kunikeza umzimba ngama-antioxidants avimbela ukuvuvukala.
Izinhlanzi
Ukudla kwe-vegan kufanele kuhlanganiswe nezinhlanzi zasolwandle ezinamafutha: i-halibut, i-mackerel, i-tuna, i-herring, i-flounder, i-sardine. I-Omega-3 fatty acids equkethwe ezinhlanzini ithuthukisa ukuhamba kwamalunga futhi ihileleke ekukhiqizeni i-hormone yezicubu epholisa ukuvuvukala. Inhlanzi ibuye inikeze uvithamini D osiza ukumuncwa kwe-calcium futhi enezinto ezilwa nokuvuvukala.
Izinongo
Izinongo ezifana ne-turmeric, i-ginger, ama-clove nenkanyezi yenkanyezi inomphumela onamandla wokulwa nokuvuvukala. Ziwusizo ekulweni nobuhlungu nokuqina kwamalunga.
Amafutha
Amafutha adlala indima ebaluleke kakhulu ekulweni namalunga agulayo. Amafutha emvelaphi yezilwane, avimbela ukumuncwa kwe-omega-3 fatty acids, kufanele agwenywe. Okunconyiwe kufaka phakathi amafutha e-linseed kanye ne-rapeseed. Ama-Walnuts, ama-sesame nama-alimondi abalulekile ngenxa yokuqukethwe okuphezulu kwe-omega-3 fatty acids. Amafutha kabhekilanga, amafutha omnqumo kanye namafutha embewu yamagilebhisi kufanele asuswe ekudleni. Aqukethe i-omega-6 fatty acids, ethinta kabi isimo samalunga.
Dairy
Ubisi luwumthombo wemvelo wamaprotheni, isisekelo sokwakha uqwanga. Ibaluleke kakhulu kunamaprotheni enyama noma okusanhlamvu. Nsuku zonke kufanele udle izipuni ezingu-3-4 ze-cottage shizi futhi uphuze ingilazi eyengeziwe yobisi, iyogathi noma i-kefir.
Okusanhlamvu nemidumba
Isinkwa se-wholemeal kanye ne-wholemeal, i-pasta ye-wholemeal, irayisi ye-paddy, i-bran ne-legumes ingumthombo ocebile we-fiber, okuvumela ukuthi ulahle isisindo esiningi esithwala amalunga. Ngaphezu kwalokho, aqukethe amavithamini B akhulula izimpawu zokucindezeleka. Ukucindezeleka, nakho, kungabangela izinguquko ezimbi ku-synovial fluid.
Ukudla okuhlanganisiwe kwabantu abalwa nobuhlungu bamalunga kufanele kucebile ezithakweni ezibalwe ngenhla. Ngesikhathi esifanayo, kubalulekile ukunciphisa imikhiqizo engase ikhulise ukuvuvukala: amaqanda, inyama, imikhiqizo ethosiwe, imikhiqizo yobisi, usawoti, ikhofi, utshwala kanye nemifino ethile (amazambane, utamatisi, upelepele, ama-eggplant). Phakathi kwemikhiqizo engathandeki, kukhona naleyo equkethe inani elikhulu lama-preservatives (izimpushana zesobho, okuthiwa amasobho aseShayina, ama-chips aphethwe, izitsha zokudla okusheshayo).