Ukudla kwamadoda
 

Mhlawumbe wonke amadoda ayazi ukuthi izinga lempilo yawo ngqo lincike kwikhwalithi yokudla. Kodwa-ke, ngenxa yezizathu ezahlukahlukene, abanaki izeluleko zezazi zokudla. Kepha laba bakamuva bagcizelela ukuthi izici zomzimba zezinto zobulili bobabili zihluke kakhulu. Lokhu kusho ukuthi bobabili abesilisa nabesifazane badinga indlela eyodwa yokukhetha uhlobo lokudla.

Umphumela weminyaka ekudleni kowesilisa

Kufanele kuqashelwe ukuthi ososayensi baye benza izifundo ezingaphezu kweshumi nambili emkhakheni wokudla okunempilo kwabesilisa. Ngenxa yalokho, bakwazi ukusungula ukuthi indlela efanelekayo yokukhethwa kwemikhiqizo ivumela amadoda ngemva kweminyaka engu-30 ukuba alondoloze impilo enhle, imimoya emihle namandla. Nokuzivikela kwezinye zezifo abavame ukuchayeka kuzo. Phakathi kwazo: umdlavuza wendlala yabesilisa, umfutho wegazi ophakeme, isifo senhliziyo kanye nezifo zesistimu yenhliziyo.

Abesilisa bemifino

Muva nje, abameleli abaningi bombuso oqinile baye bakhetha ukudla kwemifino okungafaki imikhiqizo yezilwane. Ngokuqinisekile inezinzuzo zayo. Kodwa-ke, kulokhu, ochwepheshe bezokudla batusa ngokuqinile ukuthi bacabange ngokucophelela ngokudla kwabo futhi baqiniseke ukuthi bahlinzeka umzimba ngazo zonke izakhi ezidingekayo ezidingekayo ekusebenzeni kwawo okuvamile. Kulokhu, ukunakwa okukhethekile kufanele kukhokhwe ku:

  • Amaprotheni, abaziphikayo, ngaphandle kwenyama. Ungagcwalisa ukuntula kwayo ngokudla okusanhlamvu, amaqanda, amantongomane, imikhiqizo yobisi, okusanhlamvu.
  • I-calcium, okuncike kuyo impilo yamathambo. Itholakala emifino eluhlaza okumnyama efana nesipinashi kanye ne-broccoli, kanye nemikhiqizo yobisi.
  • I-Iron, izinga lalo elithinta i-hemoglobin, yingakho umzimba umelana namagciwane nama-bacteria. Ungakwazi ukukhokhela ukusilela kwayo ngokudla imifino eluhlaza.
  • Uvithamini B12, obhekele impilo nempilo. Itholakala emaqandeni, kushizi onzima nakuzinhlamvu.
  • I-fiber iyadingeka ekugayeni okujwayelekile. Itholakala kwimifino nezithelo.

Imikhiqizo engu-19 ephezulu yamadoda

Okwamanje, ngaphandle kokuthandwa ngabesilisa, ngokusho kongoti bokudla, lokhu kudla okulandelayo kufanele kufakwe ekudleni kwabo:

 

utamatisi… Ziqukethe i-lycopene, i-antioxidant enamandla. Imiphumela yocwaningo ibonise ubudlelwane obuqondile phakathi kwezinga le-lycopene egazini lomuntu oneminyaka ephakathi nendawo kanye nengozi yokuhlaselwa yisifo senhliziyo. Futhi, ukusetshenziswa kwalokhu kudla kunganciphisa ubungozi bokuba nomdlavuza wendlala yabesilisa. Ukuze kugayeke kangcono, utamatisi uyelulekwa ukuthi ungacutshungulwa ufafazwe ngamafutha omnqumo.

Imbewu yefilakisi… Izokwehlisa ngokwemvelo amazinga egazi cholesterol. USuzanne Hendrick, uprofesa wesayensi yokudla nokondleka eNyuvesi yase-Iowa, uthi “ifilakisi iyindlela ehlukile yokusebenzisa izidakamizwa.” (1) Ngaphezu kwalokho, ngonyaka we-2008 e-University of Texas, kwenziwa izifundo ezakhombisa ukuthi i-30 gr. yalezi zinhlamvu ngosuku (cishe amathisipuni ama-3) kuzosiza ukuvimbela ukukhula komdlavuza wendlala yabesilisa.

okusanhlamvu… Ukudla okusanhlamvu nsuku zonke kuzonciphisa ubungozi bokuhlaselwa yisifo senhliziyo, isifo sikashukela, ukukhuluphala ngokweqile nokudangala, kanye nokwenza umfutho wegazi wejwayelekile.

Ubhanana nezithelo ezisawolintshi… Ngokuwafaka ekudleni kwakho, unikeza umzimba wakho i-potassium, ngakho-ke, uvimbela ingozi yokuba nomfutho wegazi ophezulu. Ikakhulu, lokhu kusebenza kulabo abathanda ukudla okunosawoti omningi.

chocolate… Ukusetshenziswa njalo koshokholethi njalo, kunganciphisa ingozi yokuhlaselwa yisifo senhliziyo, ngokusho kocwaningo olushicilelwe ososayensi baseSweden kumagazini iNeurology. Ngaphezu kwalokho, ngonyaka ka-2012, kwakhishwa encwadini yososayensi base-Italy ephephandabeni i-Hypertension, ifakazela umphumela omuhle kakhokho ngoshokoledi emisebenzini yokuqonda yobuchopho besilisa, okungukuthi, kwimemori, ukunaka, ukukhuluma, ukucabanga, njll. ukwengeza ushokoledi, iwayini elibomvu, itiye, amagilebhisi nama-apula anezici.

inyama ebomvu - umthombo omuhle kakhulu wamaprotheni, kanye ne-vitamin E ne-carotenoids.

Itiye elihlaza… Igcwalisa umzimba ngama-antioxidants ukulwa ngempumelelo nengcindezi.

izimbaza… Ukucebisa umzimba nge-zinc, zigcina izinga elifanele le-testosterone egazini, ngaleyo ndlela, kuthinta kahle umsebenzi wokuzala wabesilisa.

Uhlobo lwenhlanzi… Ngaphezu kwamaprotheni, iqukethe i-omega-3 fatty acids, enganciphisa amazinga we-cholesterol egazini, ivikele ingozi yokudangala, umdlavuza wendlala yesinye kanye nezifo zenhliziyo. Ezinye izinhlobo zezinhlanzi nazo ziyafaneleka.

Iziphuzo zemvelo, ikakhulukazi ihalananda. Leli yithuba elihle lokunothisa umzimba wakho ngamavithamini ngenkathi uvimbela ukukhula komdlavuza wendlala yabesilisa.

Ugaliki… Kuyasiza ukugcina impilo yenhliziyo nokunciphisa amazinga egazi egazini.

aluhlaza okwesibhakabhaka… Ngenxa yokuqukethwe okuphezulu kwama-proanthocyanidins, inciphisa ubungozi bokuhlaselwa yizifo zenhliziyo, umdlavuza wendlala yesifo sikashukela kanye nesifo sikashukela, kanye nokwenza ngcono inkumbulo.

amaqanda… Azicebisi umzimba kuphela ngamaprotheni nensimbi, kodwa futhi zilwa ngempumelelo nezinkinga zokulahleka kwezinwele.

Zonke izinhlobo zeklabishi… Ziqukethe i-sulforaphane, evimbela ukukhula komdlavuza.

upelepele obomvu… Liqukethe uvithamini C omningi kunelayisi lewolintshi.

Ukukhiqizwa kobisi… Ingumthombo wamaprotheni, amafutha, i-calcium, amavithamini A no-D.

Ukwatapheya… Ukusetshenziswa kwaso kusiza ekugcineni impilo yesistimu yenhliziyo nemithambo yegazi.

I-Cinnamon… Inemiphumela emihle kakhulu yokulwa namagciwane, inciphisa ubungozi bokuhlaselwa yisifo sikashukela futhi ithuthukise umzimba ngama-antioxidants.

Ama-alimondi… Iqukethe okunamafutha acid okunempilo, kanye namavithamini E, B kanye ne potassium, okunganciphisa amazinga we-cholesterol egazini, kanye nokwenze kusebenze ukusebenza kwenhliziyo nesibindi.

Iyiphi enye indlela ongayilonda ngayo impilo yakho?

  • Ukuzivocavoca njalo… Impilo ejwayelekile yomzimba, kanye nempilo yenhliziyo, kuxhomeke ngqo endleleni yokuphila yendoda.
  • Yeka ukubhema… Kubanga izifo zenqubo yokuphefumula nenhliziyo nemithambo yegazi.
  • Yilwa nokukhuluphala ngazo zonke izindlela - ungadli ngokweqile, uhole indlela yokuphila esebenzayo. Lokhu kuzonciphisa ingozi yokuba nesifo sikashukela nesifo senhliziyo.
  • Lala okungenani amahora angu-7 ngosuku… Ngaphandle kwalokho, uzofinyeza ubude bempilo yakho.
  • Phuza amaningi amanzi… Lokhu kuzokuvumela ukuthi uthuthukise ukugaya ukudla, izinqubo ze-metabolic emzimbeni futhi ugcine isikhumba sisebusha.
  • Hamba okuningi… Odokotela bathi ukuhleka kungumuthi ongcono wazo zonke izifo, okungekho okuphikisana nakho.

Ngakho-ke, jabulela impilo futhi ube nempilo enhle!

Izindatshana ezidumile kulesi sigaba:

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