Ukudla kwezwi
 

Ubuwazi ukuthi izwi elihle onikezwe lona ngokwemvelo lidinga ukunakekelwa nokunakekelwa? Ngaphezu kwalokho, azikho nje kuphela ekuvikeleni nasekwelapheni izifo zomphimbo nezintambo zomlomo, kepha futhi nokuqinisekisa ukondleka okufanele, ikakhulukazi uma ucula noma uvame ukumemezela izinkulumo phambi kwezithameli eziningi. Izazi zomzimba ezaziwayo kanye nezazi zokudla zibhala ngokuthi kufanele kube kanjani.

Amandla nezwi

Kokubili impilo yakhe kanye nempilo yazo zonke izitho nezinhlelo zakhe kuncike ekudleni kwalokhu noma lowo muntu. Ukutadisha ngokuningiliziwe umphumela wokudla okuthile ezintambo zezwi, ososayensi baye babona, futhi abaculi abaningi abaqeqeshiwe baye baqinisekisa ukuthi kukhona labo, ukuba khona kwabo ekudleni kunomphumela omuhle esimweni sabo esijwayelekile. Le mikhiqizo ihlukaniswe ngamaqembu: inyama, ubisi (uyisebenzisa, udinga ukuqaphela kakhulu), imifino, izithelo kanye nokusanhlamvu.

Phakathi naleso sikhathi, kukhona nemikhiqizo enjalo, efiselekayo noma engathandeki ukuyisebenzisa ngokushesha ngaphambi kokusebenza. Ngokusebenzisa umphumela osheshayo ezintanjeni zezwi ezintekenteke, noma, ngokumane nje, ngokusebenza endaweni, zingavimbela ukoma nokucasuka, futhi, ngakho-ke, zikunikeza izwi elimnandi, elihle. Noma, ngokuphambene, dala imizwa engakhululekile futhi wenze isimo sibe sibi.

Amavithamini we-Vocal Cord

Yiqiniso, ukudla okuhlukahlukene kuyisiqinisekiso sempilo hhayi kuphela komzimba wonke, kodwa futhi nezintambo zezwi ngokwazo. Kodwa-ke, amavithamini nezakhi zangaphambilini zahlonzwa, okumele zifakwe ekudleni komuntu ofuna ukugcina izwi lakhe licacile. Lokhu kufaka phakathi:

 
  • Uvithamini A. Babamba iqhaza elibonakalayo ekuvuseleleni noma ekubuyiseleni izintambo zezwi ezilimele ngemuva kokugula noma ukucindezeleka okukhulu.
  • IVitamin C. Inomthelela oqondile kumasosha omzimba futhi, ngokufanele, isiza umzimba ukulwa nezifo ezahlukahlukene ezingathinta umphimbo futhi zithinte nekhwalithi yezwi.
  • UVitamin E. I-antioxidant evikela izindonga zamaseli emiphumeleni eyingozi yama-radicals wamahhala futhi isiza futhi ukukhulisa amasosha omzimba.
  • Amaprotheni. Kungumthombo wamandla emzimbeni, ngakho-ke impilo yezintambo zezwi. Kodwa-ke, ukudla kwamaprotheni okungathandeki kuphela okunempilo. Njengoba izinongo nezinongo zingalimaza izintambo zezwi.
  • I-cellulose. Yifayibha yokudla esiza umzimba ukuthi uzihlanze futhi usebenze ngokujwayelekile. Itholakala ikakhulu emifino, izithelo nasezinhlamvu.

Imikhiqizo Yezwi ephezulu engu-13

Amanzi. Kubalulekile ukuthi unamathele embusweni wakho wokuphuza futhi uphuze uketshezi olwanele. Lokhu kuzovimbela izintambo zezwi ukuba zome, ngakho-ke kuzovimbela noma yikuphi ukungakhululeki, ikakhulukazi ngesikhathi sokudlala. Ngqo phambi kwabo, udinga ukuphuza amanzi ekamelweni lokushisa. Amanzi abanda kakhulu noma ashisayo angaba nemiphumela emibi. Ngendlela, kungukuphula umbuso wokuphuza odokotela abachaza ukukhwehlela komuntu ngezikhathi ezithile ngaphandle kwesizathu.

S'thandwa. Uwuthambisa kahle umphimbo ngemuva kokugula noma ngemuva kokuzikhandla okukhulu. Ngaphezu kwalokho, inezinto ezilwa namagciwane futhi inakekela impilo yezintambo zezwi nezicubu ezisendaweni eseduze. Imvamisa, ngaphambi kokudlala, abaculi bathatha indawo yetiye elifudumele noju, begxila kumphumela lesi siphuzo esinaso esimweni sezwi. Kepha akunconywa ukufaka ilamula kuyo. I-asidi ekuyo iholela ekomeni ngemisipha nasekubukeni kwemizwa engakhululekile ngesikhathi esingesihle neze.

Izinhlobo ezinamafutha aphansi - i-pike, i-catfish, i-pollock, i-hake, njll. Ziqukethe amaprotheni. Izinhlanzi ezinamafutha ngokweqile zivame ukuholela ekugayeni nasekulahlekelweni uketshezi.

Inyama enciphile - inkukhu, unogwaja, inyama yenkonyana, ingulube engenamafutha. Lezi futhi ziyimithombo yamaprotheni.

Um-alimondi. Ingasetshenziswa njengesidlwana esinempilo njengoba icebile kumaprotheni.

Zonke izinhlobo zamabele. Bacebisa umzimba ngezinto eziwusizo, bathuthukisa ukugaya futhi bagaye kalula ngaphandle kokubangela isisu esiswini nakwezinye izinzwa ezingathandeki.

Uwolintshi. Kuyinqolobane kavithamini C, kanye ne-carotenoids kanye ne-bioflavonoids. Ukuntuleka kwabo kuholela ekwehleni kokuzivikela komzimba. Into esemqoka ukungadli izithelo ezisawolintshi ngaphambi kokusebenza, ukuze ungacasuli umphimbo owomile.

Isipinashi. Omunye umthombo kavithamini C

AmaBlueberries. Iqukethe inani elikhulu lama-antioxidants anomthelela omuhle esimweni sezintambo zezwi. Ungayishintsha ngamajikijolo amnyama, iklabishi elibomvu, iminqumo, amagilebhisi aluhlaza okwesibhakabhaka.

I-broccoli. Kuyinqolobane kavithamini C nama-antioxidants. Uma ingekho, ezinye izinhlobo zeklabishi nazo ziyafaneleka.

Ama-apula aluhlaza. Aqukethe nje kuphela u-vitamin C, kodwa futhi ne-iron, ukungabi bikho okuholela ekungeneni kwegazi nokuncipha kokuzivikela komzimba.

Garlic no-anyanisi. Ziqukethe i-allicin, ehlonishwa kakhulu ngezindawo zayo zokulwa namagciwane. Ngaphandle kokuvikela umzimba ezifweni, kuthinta nezinga le-cholesterol egazini, yehlise, futhi ithuthukise inhlalakahle yomuntu.

Ikhabe. Kungumthombo woketshezi nefayibha. Ungayifaka esikhundleni sekhabe noma ikhukhamba.

Ngaphezu kwalokho, ungasebenzisa izeluleko zombhali wencwadi edumile ethi "Imithetho Yokudla" uMichael Pollan, owathuthukisa indlela yokudla "ngombala." Uthi “empilweni yomzimba wonke, kufaka phakathi imisipha yezwi, kwanele ukudla okungenani isithelo esisodwa noma imifino yombala othile ngosuku.” Okuhlaza okotshani, okumhlophe (ugarlic), okuluhlaza okwesibhakabhaka okumnyama, okuphuzi nokubomvu - kuzogcwalisa ukusweleka kwawo wonke amavithamini namaminerali futhi kukwenze uzizwe umuhle.

Yini enye okudingeka uyenze ukonga izwi lakho

  • Bheka impilo yomphimbo futhi welaphe zonke izifo ngesikhathi esifanele. Uma kwenzeka ukugula nobuhlungu, kungcono uyeke ukukhuluma futhi, ikakhulukazi, ukumemeza, futhi unikeze izintambo zezwi ukuphumula. Ukwehluleka ukulandela lezi zincomo kungaholela emiphumeleni engalungiseki.
  • Lala ngokwanele. Impilo ephelele yomzimba wonke, kufaka phakathi izintambo zezwi, incike ekulaleni okumsindo nangokwempilo.
  • Hlala ufudumeza izwi lakho, noma uhlabelele, ngaphambi kwamakhonsathi azayo nokubonakala komphakathi. Lokhu kuzonciphisa ukucindezelwa kwezintambo zezwi futhi kulondoloze impilo yabo.
  • “Nikeza izwi lakho ikhefu! Okunye phakathi kokukhuluma nokuthula. Ngamanye amagama, ukwenza amakhefu amahora amabili ngemuva kwezingxoxo zamahora amabili “- lesi sincomo sithunyelwe kwenye yezingosi zabaculi.
  • Thatha imithi ngokuqapha, ngoba eminye yayo ingawomisa umphimbo, njengama-antihistamine. Futhi ukuwathatha, khulisa ukudla kwakho oketshezi.
  • Yidla amahora ambalwa ngaphambi kokudlala. Indlala nokudla ngokweqile kuholela ekuphatheni kabi emphinjeni.
  • Gada izinga lokushisa emakamelweni lapho kuhlelwe khona ukusebenza. Amazinga okushisa aphezulu, njengomswakama ophansi, omisa imicu yezwi.
  • Ungadli imikhiqizo yobisi ngokushesha ngaphambi kokudlala. Bafaka isandla ekwandeni kokukhiqizwa kwamafinyila, okuholela emizweni engakhululekile.
  • Yeka ukubhema notshwala. Zifaka ushevu emzimbeni bese zisusa uketshezi kuwo.
  • Nciphisa ukuphuza kwakho ikhofi, izinongo noshokoledi. Ziba nomthelela nasekuphelelweni ngamanzi emzimbeni.
  • Ungakuhlukumezi ukudla okunamafutha nokuthosiwe. Kucasula isisu esibuhlungu futhi kususe uketshezi emzimbeni.
  • Qaphela iphunga. Ithonya labo emzimbeni womuntu lalaziwa ngisho nangesikhathi sikaHippocrates. Ngaleso sikhathi, abantu babelashwa ngempumelelo ngosizo lwabo. Abanye odokotela basasebenzisa lolu lwazi. Isibonelo esisobala salokhu ngamafutha e-eucalyptus asetshenziselwa imikhuhlane.

Khonamanjalo, kunenganekwane enhle yokuthi isazi sezimbali othandweni sibeka kanjani ivazi lama-violets kupiyano ngaphambi kokusebenza kwembangi yaso, umculi oyedwa. Ngenxa yalokhu, laba bakamuva abakwazanga ukushaya inothi elilodwa eliphakeme.

Yikholwe noma ungakukholwa - ibhizinisi lomuntu wonke umuntu, kepha ukulalela kusafanele. Ngaphezu kwalokho, i-olfactronics, isayensi yephunga, ayikakafundwa ngokuphelele.

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