Ukudla okuhlanza isibindi

Isibindi singesinye sezitho ezibaluleke kakhulu zomzimba womuntu, ezidlala indima enkulu - sinesibopho sokugaya ukudla nokuhlanzwa kwegazi. Ngaphezu kwalokho, ikhuthaza ukuqedwa kobuthi emzimbeni, ngakho-ke, idinga ngokuphuthumayo i-detoxification evamile. Imithi, kuhlanganise nemithi yabantu, iyazi izindlela eziningi eziphumelelayo zokuyihlanza, okwamanje, kulula ukuyisebenzisa ngokungenisa imikhiqizo ekhethekile ekudleni kwakho. Ukuba nezinto ezithile ekubunjweni kwazo, zibhekana kalula nemisebenzi eyabelwe zona. Futhi, okuthakazelisa kakhulu, cishe atholakala njalo ekhishini lethu.

Ungasho kanjani ukuthi isitho esithile sidinga ukuhlanzwa

Ukudla ngokweqile, inala yokudla okunamafutha nokuthosiwe ekudleni, ukusebenzisa kabi utshwala, ukuphuza imishanguzo ehlukahlukene, kanye nengcindezi engapheli ngisho ne-iron eyedlulele, ayithinti impilo yomuntu kuphela, kepha nesibindi sakhe⁽¹⁾… Kepha unesibopho sezinqubo ezibaluleke kakhulu ezenzeka emzimbeni. Ngaphezu kokuhlanzwa kwegazi, ihlinzeka ngamaprotheni synthesis, okuluhlobo lokwakha umzimba, kanye nezinye izinto zamakhemikhali ezisiza ukugaya ukudla. Ngaphezu kwalokho, ikhiqiza i-bile, ebandakanyeka ekumungeni amavithamini ancibilikayo anamafutha (amavithamini A, K).

Ngakho-ke, izimpawu ezizokhombisa isidingo sokuhlanza isibindi zihlotshaniswa ikakhulu nomsebenzi wohlelo lokugaya ukudla. Lokhu kufaka phakathi:

• ukwanda kokukhiqizwa kwegesi, ukuqunjelwa nesisu esiswini ngemuva kokudla;
• ukunyakaza okungafani kwamathumbu;
• isisu esikhulayo;
• umoya onukayo;
• ukuncipha kokuzivikela komzimba kanye nezifo ezithathelwanayo kaningi;
• izinkinga zesikhumba: ukoma, ukulunywa, i-psoriasis, i-eczema, ukuqubuka noma umqubuko;
• imibuthano emnyama ngaphansi kwamehlo;
• ubuhlungu ohlangothini lwesokunene;
• ukukhathala okungapheli.

Ukuhlanzwa kwesibindi njalo kusiza ukukuqeda unomphela. Into esemqoka ukubonisana nodokotela ngaphambi kokuyenza futhi ungafaki ukuphikisana nenqubo. Ukunganakwa kwesikhathi eside kwazo zonke lezi zimpawu kwenza isimo sibe sibi kakhulu futhi kwandise ingozi yokuthuthukisa i-oncology.⁽²⁾.

Yiziphi izinto ezifaka isandla ekuhlanzeni

Ukuzikhethela okuvuna imikhiqizo ethile yokuhlanza isibindi akuzange kwenziwe ngengozi. Ziqukethe izinto ezithile eziwusizo ezinomphumela onenzuzo esimweni salesi sitho. Phakathi kwazo:

1. 1 Selenium. Eminyakeni embalwa edlule, kwakubhekwa njengobuthi obuqine kakhulu emzimbeni, kodwa namuhla kuthiwa yisivikeli sangempela senhliziyo. I-antioxidant evimbela ukuthuthukiswa komdlavuza, isifo samathambo nesifo sesibindi, esibhekele ukuvuselelwa kwezicubu zesibindi.
2. 2 Vitamin E. Enye into enezakhi zokulwa ne-antioxidant futhi, ngokuhlangana, iyasiza ukulwa nokungasebenzi okunamafutha kwesibindi - isifo lapho amafutha amaningi eqoqeka khona kumaseli aso. Ngaphezu kwalokho, lawa akuwona amagama angenalutho, kodwa imiphumela yocwaningo. Zishicilelwe encwadiniI-New England Journal of Medicine“. Ucwaningo belubandakanya abantu abangama-247 abebehlukaniswe ngamaqembu amathathu. Owokuqala wanikezwa imithamo emikhulu kavithamini E, owesibili wanikezwa imithi yesifo sikashukela, kwathi owesithathu wamane waba i-placebo. Ngenxa yalokho, ngenxa kavithamini E, ukuthuthuka kwenzeke kumacala angama-3%, ngenxa ye-placebo - ngo-43%. Ukusetshenziswa komuthi wesifo sikashukela akuphumelelanga kangako.⁽³⁾.
3. 3 I-Arginine. I-amino acid ebalulekile evame ukusetshenziselwa ukwelapha izifo zenhliziyo. Imithwalo yakhe yemfanelo ifaka phakathi ukuqinisa amasosha omzimba, nokwenza amazinga e-hormonal abe ajwayelekile, nokuhlanza isibindi. Ucwaningo lukhombisile ukuthi i-arginine inciphisa inani lamaseli anonile, futhi iphazamisa ne-ammonia nobunye ubuthi obulimaza isitho.⁽⁴⁾.
4. 4 Iklorophyll. Le nto isiza ukuqeda ubuthi emzimbeni futhi ihlanze isibindi ngokwemvelo.
5. 5 Uvithamini B2. Isheshisa inqubo yokuvuselelwa kwamaseli, ibavikela ezintweni eziyingozi, kufaka phakathi ukusetshenziswa kotshwala noma izidakamizwa ezahlukahlukene.
6. 6 I-Beta carotene. Ubamba iqhaza synthesis kanye nokugcinwa glycogen. Ukushoda kwayo kuthinta kabi uketshezi lwe-bile nokumuncwa kwamavithamini E, A, D.
7. 7 Vitamin C. Kuqinisa amasosha omzimba nezindonga zemithambo yegazi, futhi kubuye kulwe ngempumelelo nobuthi. Ukuntuleka kwalesi sakhi, okokuqala, kuthinta izinqubo ze-metabolic, okwenza amaseli wesibindi abe sengozini ngangokunokwenzeka.
8. 8 Magnesium. Ithuthukisa ukusebenza kohlelo lokugaya ukudla, iphinde iqede imisipha ebushelelezi yesibindi nenyongo, iqeda isimo uma kunezinkinga ngomgudu wamathumbu.

Indlela elula yokuthola zonke lezi zinto ivela ekudleni. Ngakho-ke, zithathwa kangcono futhi zikhulule ngempumelelo umuntu ezinkomba zokudakwa.

Ukudla okuphezulu okungu-13 ukuhlanza isibindi

Ugaliki. Ijaji elilodwa nje likagalikhi lenza ukuthi kukhiqizwe ama-enzyme asiza ukuhlanza umzimba wobuthi. Ngaphezu kwalokho, iqukethe i-allicin ne-selenium, edala izinqubo zokuvuselelwa kwamaseli kulesi sitho.

Isithelo segilebhisi. Kungumcebo wamavithamini C nama-antioxidants, okuholela ekukhuleni okwandayo kwama-enzyme abangela inqubo yokuxoshwa emzimbeni.

Isithombo sebhitrudi. Kungumthombo we-beta-carotene, ojwayela ukusebenza kwesibindi futhi othuthukise uketshezi lwe-bile. Izaqathe zinemisebenzi efanayo, ngakho-ke ungazifaka ngokuphepha ekudleni kwakho.

Itiye eliluhlaza. Ososayensi bambiza ngokuntela isiphuzo esithandwayo sesibindi okuqukethwe okuphezulu kwama-antioxidants. Ngenxa yabo, iqeda ukukhathala, ihlanze amathumbu, inikeze umuntu amandla namandla. Ngaphezu kwalokho, iqukethe ama-catechins, enza ngcono imetabolism, ne-vitamin P (inkomishi eyodwa yetiye iqukethe umthamo wayo wansuku zonke), evimbela ukuthuthukiswa kwezinqubo zokuvuvukala ne-oncology. Futhi, itiye eliluhlaza lihlanza umzimba wobuthi, ngakho-ke kuyalulekwa ukuthi lisetshenziswe njengosizo ekwelapheni i-hepatitis. Okwamanje, ayinakuhlukunyezwa, ngaphandle kwalokho izinkinga zenhliziyo azinakugwenywa.

Imifino - i-arugula, isipinashi, imifino eluhlaza. Kuyinqolobane ye-phlorophyll, ehlanza igazi lobuthi, ngaleyo ndlela ivikele isibindi. Futhi kunomthelela omuhle ekukhiqizeni nasekuphumeni kwe-bile.

Ukwatapheya. Inani elikhulu lezakhamzimba akulona kuphela elifanele lesi sithelo. Phakathi kwezinye izinto, ithuthukisa ukukhiqizwa kwe-glutathione, into elwa ne-antioxidant esiza ekunciphiseni ubuthi ngokwemvelo.

Ama-apula. Ziqukethe i-pectin, ehlanza amathumbu, ngaleyo ndlela yenze kube lula isibindi.

Amafutha e-Olive. Okuncamelayo kufanele kunikezwe lowo okhiqizwe ngokucindezela okubandayo. Iqukethe uvithamini E, kanye namafutha enempilo asiza ukususa ubuthi emzimbeni, ngaleyo ndlela athathe omunye umsebenzi wesibindi awufake kuwo. Ngaphezu kwamafutha omnqumo, amanye amafutha emifino njengamafutha ommbila namafutha we-flaxseed nawo afanelekile.

Uwolintshi. Njengomthombo kavithamini C, abalwi ngempumelelo kuphela nobuthi, kepha banciphisa nemiphumela emibi yama-radicals wamahhala kumaseli wezitho zomzimba.

Ama-walnuts. Ziqukethe i-arginine, eyenza ubuthi bungabi namandla, kanye ne-omega-3 fatty acids, ejwayele ukusebenza kwesibindi.

Ukholifulawa. Ingumthombo kavithamini C, obuye usheshise ukukhiqizwa kwama-enzyme adingekayo ukugaya ukudla futhi kususe ubuthi emzimbeni, obunciphisa kakhulu amathuba okuba nomdlavuza. Ngaphezu kwakhe, iklabishi ne-broccoli nazo ziyafaneleka.

Isiphepho. Yethule ekudleni kwakho, futhi isibindi sakho sizothi "Ngiyabonga" kuwe, noma kunjalo, ososayensi banesiqiniseko salokhu. I-Turmeric isusa ubuthi emzimbeni, ngenxa yobukhona be-curcumin ekwakhiweni kwayo, futhi isiza nokuhlanza isibindi ngemuva kwenkambo ende yemithi. Kuyaziwa futhi ukuthi ukusetshenziswa okujwayelekile kwalesi sinongo kudala inqubo yokuvuselelwa kwamaseli. Ucwaningo oluvela eMaryland Institute lukhombisile ukuthi i-curcumin ibuye ivuselele ukukhiqizwa kwe-bile. Kuyathakazelisa ukuthi umuthi wamaShayina awusebenzisi nje kuphela ekwelapheni izifo zesibindi, kodwa futhi nasekwelapheni izifo zomgudu wokugaya ukudla.⁽⁵⁾.

Irayisi elinsundu. Isheshisa imetabolism futhi inomphumela omuhle ekusebenzeni kwesitho, inciphisa ukuminyana kwezicubu zesibindi. Eminye imikhiqizo yokusanhlamvu inezici ezifanayo - okusanhlamvu, isinkwa, i-pasta.⁽⁶⁾.

Ezinye izindlela zokuhlanza isibindi

Ngaphezu kokungenisa ukudla okunempilo ekudleni kwakho okusiza ukukhipha ubuthi ngokwemvelo, futhi udinga ukucabanga kabusha indlela yakho yokuphila nemikhuba yakho. Ngamanye amazwi:

• shintshela ekudleni okunempilo nokunempilo, ugweme ukudla okunamafutha nokuthosiwe, ngoba lokhu kuphazamisa ukusebenza kwesibindi;
• yeka ukuphuza utshwala;
• ukungenela ezemidlalo - kusheshisa imetabolism futhi kunomthelela omuhle kuwo wonke umzimba wonkana, kepha, hhayi njalo. Ukudla kwasekuseni okunenhliziyo enhle, ngaphambi nje kokuzivocavoca umzimba, kugcwalisa kakhulu umgudu wokugaya ukudla, ukubeka ukucindezela okwengeziwe esibindini nokuphazamisa inqubo yokuphuma kwegazi kuyo. Ngenxa yalokhu, ama-receptors ezinhlungu ancinyiwe, umuntu afunda ngawo emizuzwini embalwa, abone ubuhlungu obukhulu ohlangothini. Ngaphezu kwalokho, imithwalo engavamile kodwa enamandla ivusa ukuvela kwamangqamuzana amafutha esibindini futhi yenze isimo sibe sibi kakhulu. Futhi ngokuhambisana nokudla okunama-kilojoule amancane, imithwalo ephezulu ibamba iqhaza ekuqongeleleni kwezinto ezinenkani emzimbeni;
• ukwandisa amasosha omzimba ukuze unciphise inani lezidakamizwa ezingena emzimbeni ngesikhathi sokugula⁽⁷⁾.

Ukuhlanza isibindi inqubo ende futhi enzima. Sondela kuye ngokuzibophezela, njengoba uke wavakashela udokotela phambilini, futhi kungekudala uzozizwa zonke izinzuzo zakho!