Ingabe ukudla esikudlayo kunomthelela ekusebenzeni kobuchopho? Yebo, futhi leli thonya linamandla futhi liyahlukahluka. Besilokhu sazi ukuthi ukudla kuthinta ukusebenza kwezitho zokugaya ukudla, kodwa muva nje ososayensi baya ngokuya bethi ukudla kunquma kakhulu ukusebenza kobuchopho, ikakhulukazi okumpunga kobuchopho.
Imizimba yethu ayikuthandi ukucindezeleka kwanoma yiluphi uhlobo, kungakhathaliseki ukuthi ihlaselwa umgebengu endaweni emnyama noma ukucindezeleka kwephrojekthi enkulu emsebenzini. Ukucindezeleka kubangela ukukhululwa kwama-cytokines alwa nokuvuvukala. Lawa makhemikhali enza amasosha omzimba alwe nokucindezeleka ngokuvuvukala, njengokungathi ukucindezeleka kuyisifo. Nakuba ukuvuvukala kusivikela lapho sizisika, isibonelo, ukuvuvukala okungapheli kungenye indaba. Idala izifo ezizimele ezifana ne-multiple sclerosis, i-neurosis, umfutho wegazi ophakeme, njll.
Kodwa konke lokhu kuhlangene ngani nemikhiqizo? Iqiniso liwukuthi amathumbu asiza isimiso somzimba sokuzivikela ezifweni ukuze sigcine ukufaneleka kokusabela futhi sigcine izinqubo zokuvuvukala zilawulwa. Ngaphezu kwalokho, amahomoni amathumbu angena ebuchosheni athinta ikhono lokucabanga.
Ukudla kwezitshalo okucebile ngama-antioxidants, amafutha anempilo, amavithamini namaminerali kunikeza amandla futhi kuvikele ubuchopho ezifweni.
I-1. Ukwatapheya
Lesi ngesinye sezithelo ezinempilo kakhulu. Iqukethe amafutha "amahle" kuphela, ngenxa yokuthi izinga likashukela egazini lihlala lijwayelekile futhi isikhumba siyakhazimula.
Ukwatapheya, ocebile ngovithamini K kanye ne-folic acid, uvimbela ukwakheka kwe-plaque ebuchosheni, usivikele ekushayweni, futhi uthuthukise ikhono lokucabanga, inkumbulo nokugxilisa ingqondo. Icebile ngamavithamini B no-C, angagciniwe emzimbeni futhi kufanele adliwe nsuku zonke. Ukwatapheya uqukethe inani eliphezulu lamaprotheni kanye nenani elincane likashukela.
2. Ubhontshisi
Ngokudabukisayo, abantu abaningi abawathandi ama-beet. Lokhu kuyadabukisa, ngoba le mifino yezimpande iyinqolobane yangempela yezakhi.
I-Beetroot inciphisa ukuvuvukala, iqukethe ama-antioxidants avikela umzimba emdlavuza, futhi ihlanza igazi lobuthi. Ama-nitrate emvelo akhona kuma-beet akhuthaza ukugeleza kwegazi ebuchosheni futhi athuthukise amakhono engqondo. Ama-beet angadliwa noma afakwe kuma-saladi.
I-3. Ama-blueberries
Ingenye yokudla okunothe kakhulu kwe-antioxidant okwaziwayo umuntu. Le berry inothile ngamavithamini C no-K kanye ne-fiber. Amajikijolo acebile ku-gallic acid, ngenxa yalokho avikela ngempumelelo ubuchopho ekucindezelekeni nasekuwohlokeni.
I-4. I-broccoli
I-Broccoli (i-asparagus) isihlobo esiseduze sekholifulawa. Iqukethe amanani aphezulu kavithamini K kanye ne-choline (uvithamini B4). Isiza ukugcina inkumbulo.
Ngaphezu kwalokho, iqukethe i-vitamin C - inkomishi eyodwa ye-broccoli inikeza i-150% yenani elinconywayo lansuku zonke lale vithamini. I-Brokholi ine-fiber ephezulu, okusho ukuthi ikwenza uzizwe ugcwele kalula.
I-5. I-Celery
Isilimo esidliwayo esinamagatsha anamanzi sinama-kilojoule aphansi (ayi-16 kuphela indebe ngayinye), okuyinzuzo yawo, kodwa acebile ngama-antioxidants nama-polysaccharides, aphikisana nokuqala kokuvuvukala futhi akhulule izimpawu zokuvuvukala, njengobuhlungu obuhlangene kanye ne-mucous colitis.
I-6. Amafutha kakhukhunathi
Amafutha kakhukhunathi anomphumela wokulwa nokuvuvukala, asiza ngokulahlekelwa inkumbulo ehlobene neminyaka futhi abhubhise amagciwane ayingozi emathunjini.
7. Ushokoledi omnyama
Akuzona zonke izinhlobo zeshokoledi ezidalwe zilingana, kodwa ushokoledi omnyama unempilo. Ushokoledi omnyama ugcwele ama-flavanol, anezindawo zokulwa nokuvuvukala kanye ne-antioxidant. Ama-Flavonols ehlisa umfutho wegazi futhi akhuthaze ukugeleza kwegazi ebuchosheni nasenhliziyweni.
Kuyafaneleka ukukhumbula ukuthi izinhlobo eziningi zikashokoledi othengwa esitolo ziyimikhiqizo ecutshungulwayo. Lokhu kuhlanganisa ubisi noshokoledi omhlophe.
Ushokoledi omnyama ocutshungulwe kancane, ohlanganisa okungenani u-70% we-cocoa.
8. Amafutha omnqumo engeziwe
Amafutha omnqumo e-extra virgin (i-extra virgin, ene-acidity engekho ngaphezu kuka-0%) "ukudla kobuchopho" kwangempela. Iqukethe ama-antioxidants anamandla aziwa ngokuthi ama-polyphenols. Bathuthukisa inkumbulo futhi banqande ukuguga. Amafutha omnqumo anciphisa amaprotheni ayingozi - ama-ligands ancibilikayo, ama-derivatives we-amyloid. Lawa amaprotheni anobuthi abhubhisa ubuchopho futhi abangele isifo i-Alzheimer's.
Kumele kukhunjulwe ukuthi amafutha omnqumo engeziwe awafanelekile ukupheka, ngoba emazingeni okushisa aphezulu i-hydrogenates futhi isakhiwo sayo sibhujiswa. Amafutha omnqumo kufanele adliwe emakhazeni noma ekamelweni lokushisa.
9. I-Rosemary
I-rosemary iqukethe i-carnosic acid, evikela ubuchopho ekuwohlokeni kwe-neurodegeneration. I-asidi inciphisa ama-radicals mahhala afaka isandla kule nqubo, futhi isiza umzimba ukumelana nokukhula kwesifo i-Alzheimer's, unhlangothi kanye nokuguga kwemvelo kobuchopho. I-Carnosic acid ivikela kahle amehlo.
10. IsiTurmeric
I-Turmeric iyimpande eyaziwa kusukela ezikhathini zasendulo ngezindawo zayo zokuphulukisa. Iqukethe i-curcumin, enye yezinto ezinamandla kakhulu zokulwa nokuvuvukala.
I-Turmeric ivikela impilo yamasosha omzimba, isiza ekugcineni ukucaca kwengqondo futhi icubungule inani elikhulu lolwazi.
I-11. Ama-Walnuts
Idlanzana lama-walnuts ngosuku anele ukuthuthukisa amakhono engqondo. Ziphezulu kuma-antioxidants, amavithamini namaminerali. Uvithamini E, la nati anothe ngawo, ulwa nesifo i-Alzheimer's.