Ukudla okunomsoco kwe- (COVID-19). Okufanele ungakudli futhi ungakuphuzi.

Isingeniso

U-2020 ulethe usongo olusha lwegciwane kubantu bomhlaba - ukutheleleka ngegciwane i-COVID-19, osekuvele kuthinte izigidi zabantu emazweni ahlukahlukene omhlaba. Esikhathini esifushane, ososayensi emhlabeni jikelele babambe iqhaza elibonakalayo ekutadisheni izindlela zokusabalalisa igciwane, i-pathogenesis yalesi sifo, ukuthuthukiswa kwemithi yokwelapha elwa negciwane. Phakathi kwezindawo ezingaphansi kwesifundo ezihlobene nokutheleleka kwe-coronavirus, okunye okubaluleke kakhulu futhi okungakaxazululwa ngokuphelele ukwakhiwa kwezinyathelo ezisebenzayo zokuvimbela ukondla nokuvuselelwa kwabantu abanesifo se-coronavirus kanye nabantu asebeke bahlukaniswa isikhathi eside futhi bazihlukanisa bodwa .

Kakade ekuqaleni kobhubhane lwe-COVID-19 lokutheleleka ngegciwane, i-World Health Organisation (i-WHO) ikhombe into yokudla okunempilo njengenye yezinto ezibalulekile ekugcineni impilo yomphakathi ezimweni zokuhlukaniswa nokuzihlukanisa. Ihhovisi le-WHO lase-Europe Lokuvimbela Nokulawulwa Kwezifo Ezingathelelani selisungule imithetho ebalulekile.

Phakathi kwezici ezibaluleke kakhulu nezizathu zokwelashwa nezomphakathi ezinomthelela ekwakhiweni kokuphazamiseka emzimbeni ngesikhathi sokuzihlukanisa nokuhlukaniswa, njengokubalulekile:

• isimo esakha ukucindezeleka;
• ukunciphisa isidingo sokuthuthukisa ukumelana komzimba okungaqondile ezicini ezimbi zemvelo, ikakhulukazi, imvelo yezinto eziphilayo (ama-microorganisms, amagciwane);
• ukunciphisa ukusebenza komzimba;
• ukwephulwa kwemikhuba ejwayelekile nokudla.

Kuyaziwa ukuthi isici sokudla okunempilo sidlala indima enkulu ekuvikeleni izifo ezahlukahlukene kuphela, kepha futhi nokuphazamiseka kwezempilo ezimweni zokuzihlukanisa nokuhlukaniswa. Izincomo zeRospotrebnadzor zeRussian Federation zikhomba ukuthi izinto ezibaluleke kakhulu zokuvimbela ukunciphisa umphumela wokucindezeleka ngesikhathi sokuhlukaniswa isikhathi eside nokuzihlukanisa, ukugcina ukusebenza komzimba, nokunciphisa okuqukethwe kwekhalori ekudleni.

Isidingo sokunciphisa okuqukethwe kwekhalori ekudleni ngo-200-400 kcal sibuye sikhonjiswe ngumphathi wezokudla omkhulu weRussia Federation, isifundiswa i-VA Tutelyan.

E-United States, kwenziwa ukuhlaziywa okuhlukanisiwe kwazo zonke iziguli eziqinisekiswe yi-COVID-19 zaselebhu ezathola ukwelashwa ohlelweni lwezempilo eNew York kusukela ngoMashi 1, 2020 kuya ku-Ephreli 2, 2020, kwalandelwa ukulandelwa kwaze kwaba ngu-Ephreli 7, 2020.

Ososayensi bathole ukuthi cishe isigamu seziguli (46%) ezibhedlela ngegciwane le-coronavirus besineminyaka engaphezu kwengama-65 ubudala. Babuye bathola ukuthi abantu abavame ukulaliswa kakhulu esibhedlela abane-coronavirus enzima nokukhuluphala ngokweqile. Ngokwalolu cwaningo, ngisho nalabo abangaphansi kweminyaka engama-60 banamathuba aphindwe kabili okudinga ukulaliswa esibhedlela uma bekhuluphele. Abaphenyi bathi lokhu kubangelwa ukuthi iziguli ezikhuluphele zisengozini yokutheleleka. Amasosha abo omzimba azama ukulwa namafutha omzimba amaningi, ngakho-ke awalilwi ngokuphelele igciwane.

Ucwaningo lukhombisa ukuthi iminyaka yeziguli nezimo ezi-comorbid ezifana nokukhuluphala kanye nesifo senhliziyo nemithambo yegazi yizona ezibikezelayo ezinamandla kakhulu zokwelashwa esibhedlela. Ukukhuluphala kubhekwe njengento eyingozi kakhulu kunomdlavuza weziguli ezine-coronavirus.

Ngokwe-World Obesity Federation (WOF), ukukhuluphala kakhulu kuyenza ibe yimbi kakhulu inkambo yokutheleleka nge-coronavirus (COVID-19). Abantu abane-BMI engama-40 noma ngaphezulu bayelulekwa ukuba banakekele ngokwengeziwe, futhi ukuvimbela ukutheleleka kubaluleke kakhulu kubantu abakhuluphele ngokweqile.

I-WHO Centre for Disease Control and Prevention (CDC) ibike ukuthi abantu abanesifo senhliziyo nesifo sikashukela basengozini enkulu yokuba nezinkinga ezivela ku-COVID-19. Njengoba kunikezwe amazinga aphezulu kakhulu okukhuluphala emhlabeni jikelele, amaphesenti amakhulu abantu abangenwa yi-coronavirus kulindeleke ukuthi babe ne-BMI engaphezulu kwama-25.

Ngaphezu kwalokho, abantu abakhuluphele abagulayo futhi abadinga ukunakekelwa okunamandla badala izinkinga ekuphathweni kweziguli ngokufaka iziguli ukukhuluphala ngokweqile kunzima kakhulu, kungaba nzima kakhulu ukuthola isithombe sokuxilonga lesi sifo (ngoba kunemikhawulo yesisindo emishinini yezithombe).

Ngakho-ke, ukulawula isisindo somzimba kuyinto ebalulekile hhayi kuphela ekugcineni impilo, kepha futhi nokuvikela inkambo ebucayi ye-COVID-19. Ucwaningo oluningi lwezenhlalo lukhombisa ukuthi ukusetshenziswa kokudla okudliwayo okunokuqukethwe okuncishisiwe kwekhalori kusebenza kakhulu ngale njongo.

Ukudakwa kuvezwa ikakhulukazi ezigulini ezinesifo se-coronavirus. Phakathi kokuhlukahluka komtholampilo kokubonakaliswa kokutheleleka kwe-coronavirus, kanye nokusebenza okungaphefumuleki kahle kokuphefumula, ukudakwa okunzima kanye nokuthuthukiswa kokubonakaliswa okufana ne-sepsis ne-septic (infectious-toxic) shock kudlala indima enkulu. Ngaphezu kwalokho, kunezimpawu zokungahambi kahle esiswini, isicanucanu, ukuhlanza.

Ngaphezu kwalokho, ukudakwa akuyona nje imiphumela yesifo uqobo, kodwa futhi nomphumela wokuthatha izidakamizwa ezinobuthi kakhulu ngesikhathi sokwelashwa, ukuhlala isikhathi eside kweziguli endaweni ecezile, ukungasebenzi komzimba, njll. Ngesikhathi esifanayo, ngemuva kokuphuma, izimpawu ukudakwa, njengobuthakathaka, ukukhathala okungamahlalakhona, ukwephulwa kwemizwa yokunambitheka, umbono, ukuzwa, ubuhlungu bemisipha kuyenzeka, ukuphazamiseka kwengqondo-ngokomzwelo kuyenzeka kaningi, kubhebhethekisa izifo zesisu, ngoba kuyaziwa ukuthi kanye nohlelo lokuphefumula, umgudu wamathumbu nawo "isango" lokungena kwe-coronavirus.

Izincomo ezijwayelekile zokudla okunempilo kweCoronavirus (COVID-19)

Awukho umkhiqizo owodwa wokudla ongabhubhisa i-coronavirus noma uyivimbele ukuthi ingangeni emzimbeni womuntu. Ama-rose hips, u-anyanisi, i-sea buckthorn, ubhekeni, ibhotela, upelepele, i-oak tincture, itiye eliluhlaza, inhlanzi noma i-broccoli akuvikeli ekuthelelekeni nge-COVID-19, yize kunempilo yokudla. Ukuhambisana nezinye izincomo empilweni yansuku zonke kuzosiza ngezinga elithile ukumelana nokutheleleka.

Ukuphuza umbuso.

Ulwelwesi lwamafinyila olumanzi luyisithiyo sokuqala segciwane. I-WHO ayinikeli izincomo ezicacile mayelana nenani lamanzi umuntu okufanele awaphuze. Kunezinto eziningi kakhulu ezithinta leli nani. Lesi yisimo somuntu ngokomzimba nangokomzimba, iminyaka, ukuba khona kwezifo ezahlukahlukene, izimo zemvelo (ukushisa, isikhathi sokushisa), ukwakheka kokudla, imikhuba nokuningi. Kukholakala ukuthi umuntu udinga okungenani ama-25 ml / kg / ngosuku. Kodwa-ke, lesi sibalo singakhuphukela ku-60 ml / kg / ngosuku.

U-80% wokuzivikela komzimba wethu usemathunjini.

Futhi ukusetshenziswa kokudla okune-fiber kusiza ekugcineni i-microflora ejwayelekile yamathumbu ethu. Ngaphezu kwalokho, imifino, izithelo, amajikijolo acebile kuma-polyphenols, i-pectin, amavithamini amaqembu ahlukahlukene.

I-WHO incoma ukusebenzisa okungenani 400 amagremu emifino ehlukene nezithelo nsuku zonke.

I-Quercetin yaba namandla okulwa namagciwane. Itholakala kupelepele oluhlaza nokuphuzi, isilimo esinengono emnandi edliwayo, ama-cherries, ama-capers.

Kunconywa ukufaka i-algae ebomvu nokuluhlaza ekudleni, ngoba iqukethe i-griffithin, ekhonjiswe ukuthi iyasebenza ukulwa negciwane le-herpes nokutheleleka nge-HIV.

Garlic no-anyanisi iqukethe i-alliin, okuthi uma isikiwe noma ichotshoziwe, iguqulelwe ku-allicin, into eyaziwa njenge-antibiotic yemvelo. Inomsebenzi omkhulu wokulwa namagciwane. Igcinwa egazini nasesiswini sesisu. Ukuthi le nto ihlangana kanjani namagciwane, ngeshwa, ayiqondakali kahle. Kepha isetshenziselwe amakhulu amaningi eminyaka ukuvikela nokwelashwa kwezifo.

Ginger, okungafani negalikhi, futhi enephunga elimnandi, ngenxa yokuqukethwe okuphezulu kwe-ascorbic acid, amavithamini eqembu B, A, zinc, calcium, iodine, ama-antibiotic emvelo kanye nezinto ezibulala izinhlungu, kanye negalikhi ye-heme, inomphumela wokuqinisa emzimbeni futhi kwandisa ukumelana nezifo ezahlukahlukene.

Isithako esisebenzayo se-ginger - i-gingerol - sinciphisa kakhulu ukuvuvukala nobuhlungu obungapheli. Ujinja waziwa futhi ngokusiza umzimba ukuthi uzihlanze cishe kuzo zonke izinhlobo zobuthi.

Isithako esisebenzayo ku turmeric, i-curcumin, ibhekwa njengesikhuthazi esinamandla sokuzivikela ezifweni kanye nemithi elwa namagciwane yemvelo evimbela izinkinga zebhaktheriya ezifweni ezibangelwa amagciwane.

Ukusetshenziswa Amamemu ngoba imikhuhlane ihlotshaniswa nokuqukethwe kwe-ascorbic acid ngendlela ekhethekile kulesi sithelo. Iqiniso ngukuthi i-ascorbic acid iyindlela yokunciphisa enamandla. Iyakwazi ukunciphisa i-iron, esesimweni se-oxidized. Insimbi encishisiwe ingasabela ekwakheni ama-radicals wamahhala. Uma uthola ukutheleleka, ama-radicals wamahhala azosiza umzimba wakho ukubhekana nakho, ngoba abulala yonke impilo, kufaka phakathi ama-virus kanye nama-bacteria.

Kubalulekile ukuthi ulamula, njengezinye izithelo ezisawolintshi, akuwona wodwa noma umthombo ocebe kakhulu we-ascorbic acid. Udinga ukuwadla wonke ephepheni. Ngaphezu kwezithelo ezisawolintshi, kunconywa ukusebenzisa amajikijolo afriziwe ajulile nemifino engalahlekelwa yizimfanelo zayo.

Umholi ku i-vitamin C okuqukethwe i-currant emnyama, ama-rose hips, ama-cranberries namanye amajikijolo, i-sauerkraut, i-pepper yensimbi, imifino eluhlaza eluhlaza nabanye. Ngeke kube yinto engadingekile ukukhumbula ukuthi ngesikhathi sokubhebhetheka kokutheleleka kwe-COVID-19, zonke izithelo, amajikijolo nemifino okudliwayo ngaphandle kokwelapha ukushisa kufanele kuhlanzwe kahle.

I-Pro- nama-Prebiotic

Ukudla okuqukethe ama-pro- and prebiotics nakho kunomthelela ekugcinweni kwe-microflora yamathumbu evamile. Imikhiqizo yobisi oluvutshiwe ingumthombo omuhle kakhulu we-calcium, amavithamini nama-microelements, inomphumela omuhle emilanjeni yamathumbu engokwemvelo, ngenxa yokuqukethwe kwe-lactobacilli.

Chicory futhi I-artichoke yaseJerusalema, ngenxa yokuqukethwe kwe-inulin, kubalulekile ekugcineni impilo yomgudu wamathumbu.

Omega-3

Impilo yolwelwesi lweseli - i-Omega-3. Izinhlanzi zasolwandle ezifana i-halibut, isalmon, i-herring, i-tuna, i-mackerel ne-sardines, kanye namafutha anefilakisi, aphezulu ku-omega-3 acid, ahlinzeka ngezakhi zokwakhiwa kwamahomoni alwa nokuvuvukala - ama-eicosanoids, anomthelela omuhle kumasosha omzimba.

Ukuze umzimba usebenze ngokujwayelekile, ama-1-7 gram we-Omega-3 fatty acids ayadingeka ngosuku. Ama-Omega-3 anomthelela omuhle ohlelweni lokuzivikela komzimba womuntu. Ukudla kufanele kube nezinhlanzi ezinamafutha ama-2-3 izikhathi ngesonto. Amafutha emifino aqukethe i-Omega-6, -9 fatty acids, nayo ebalulekile emzimbeni wethu. Kunconywa ukuthi kudle u-20-25 amagremu kawoyela wemifino ngosuku.

Vitamin D

UVitamin D yivithamini evimbela kakhulu ukuzivikela emzimbeni. Ama-80% wabantu bethu entula le vithamini, ikakhulukazi ngesikhathi lapho kunelanga elincane ngaphandle kwewindi.

Izinhlanzi zizoba umthombo ophelele wamavithamini, okuwusizo kakhulu kuyaziwa: i-halibut, i-mackerel, i-cod, i-herring, i-tuna kanye nesibindi salezi zinhlanzi. Eminye imithombo kavithamini D yilezi amaqanda, i-offal, amakhowe asehlathini, Futhi imikhiqizo yobisi.

Ungayiphuza futhi kumalungiselelo noma izithasiselo zokuthola okungenani i-400-800 IU ngosuku.

Amafutha

Amaphaphu ethu isitho esincike kakhulu emafutheni, futhi ngaphandle kokudla okuphelele kwamafutha emzimbeni ngokudla, umsebenzi wamaphaphu uyaphazamiseka. Isici esilimaza amaphaphu kungaphansi kokubhema okudume kakhulu kungukudla okungenamafutha. Ukuntuleka kwamafutha ekudleni kuholela eqinisweni lokuthi noma yikuphi ukutheleleka, kufaka phakathi ukutheleleka kwe-COVID-19, kungena kalula kwi-bronchi nasemaphashini, kwenziwe buthaka ukudla okunamafutha aphansi.

Umuntu omdala udinga amagremu angama-70-80 amafutha ngosuku, kuze kufike ku-30% wawo okumele unikezwe ngamafutha ezilwane.

Kungani amafutha edingeka kangaka emaphashini? Izakhi ezincanyana zesakhiwo samaphaphu, lapho kwenzeka khona ukushintshaniswa kwegesi, i-alveoli, zifakwe ngaphakathi ngento ekhethekile, i-surfactant. Igcina i-alveoli ngesimo samabhamuza futhi ayivumeli ukuthi "zinamathele ndawonye" ekuphefumuleni. Iphinde isheshise ukungena komoya-mpilo ovela kuma-alveoli ungene egazini.

I-surfactant inamafutha angaphezu kuka-90% (i-phospholipids). Imfuneko yansuku zonke ye-phospholipids icishe ibe ngu-5 g. Amaqanda enkukhu iqukethe u-3.4%, awuchazwanga uwoyela wemifino - 1-2%, futhi ibhotela - 0.3-0.4%. Amafutha aphansi ekudleni - kuzoba nokuthinteka okuncane emaphashini! Umoya-mpilo ngeke umunceke kahle, futhi ngisho nomoya omusha ngeke ukukusindise ku-hypoxia.

Amaprotheni

Inyama, izinkukhu, inhlanzi, imikhiqizo yobisi, amaqanda ziwumthombo wamaprotheni ezilwane, okudingeka umzimba ukuthi wakhe izicubu futhi zihlanganise ama-hormone, kanye nama-immune protein - amasosha omzimba adlala indima ebalulekile ekuvikeleni umzimba kumagciwane, amagciwane kanye nama-parasites. Amaprotheni emifino athathwa njengabaluleke kangako ngokwakhiwa kwe-amino acid, kepha kufanele afakwe ekudleni. Abacebe kakhulu kumaprotheni yimidumba (ubhontshisi, uphizi, udali, ama-chickpeas), amantongomane, imbewu (i-quinoa, i-sesame, imbewu yamathanga) futhi, yebo, ubhontshisi kanye nemikhiqizo yabo. Umuntu omdala udinga ukuthola i-0.8-1.2 g / kg yesisindo somzimba wamaprotheni ngosuku, ngaphezu kwesigamu sazo kufanele kube ngemvelaphi yezilwane.

Nokho, yonke le mikhiqizo “emangalisayo” inomphumela onenzuzo ongaqondile emzimbeni womuntu, okungukuthi iwusizo kunoma yiziphi izifo.

Ukulimala ekudleni ngesikhathi seCoronavirus

Ungakhohlwa ukuthi ukudla kungalimaza amasosha omzimba. Ukudla okunama-khalori aphezulu, inyama ebhemayo, ukudla okusemathinini nama-marinade, ukudla okucwengileko okunamafutha amaningi agcwele noma amafutha we-trans, ukudla okusheshayo, ushukela nosawoti kunciphisa ukuzivikela kwemvelo komzimba.

Ama-carbohydrate alula (ushukela) ayimbangela yokuvuvukala okuhlelekile. I- isitashi okutholiwe amazambane, ummbila, rutabagas neminye imifino, okusanhlamvu nokusanhlamvu okucwengile okumhlophe kushukela ofanayo. Ngushukela owenza i-hemoglobin ene-glycated, "eklwebha" imikhumbi yethu, ibangele ukuvuvukala kodonga lwemithambo. Ama-bacterium e-pathogenic atholakala kakhulu kuShukela kanye nesikhunta samathumbu, okuvimbela ukukhula kwe-microflora yethu enobungane nokunciphisa ukuzivikela komzimba. Ngakho-ke, kungcono ukwenqaba amaswidi, amaqebelengwane namakhekhe, iziphuzo ezimnandi.

Ukugwema iziphuzo ezidakayo nakho kuzoba nomphumela omuhle, ngoba lokhu kudla kubambezela ukumuncwa kwezakhi.

Kumele kukhunjulwe ukuthi amasosha omzimba awathonyelwa umsoco kuphela, kodwa futhi nezinye izinto eziningi. Lokhu ngofuzo, izifo ezingalapheki, izimo zomzimba (ngokwesibonelo, ukukhulelwa, ukuguga, ukuthomba, njll.), Ukuba khona kwemikhuba emibi, imvelo engeyinhle, ukucindezeleka, ukuqwasha nokuningi.

Ukudla okukhethekile kokudla okwehlisa umzimba emzimbeni ngesikhathi sesifo seCoronavirus

Ukuhlaziywa kwemikhiqizo yokudla okukhethekile okubhaliselwe ezweni lethu ukuze kukhishwe ubuthi emzimbeni kwenze kwaba nokwenzeka ukuncoma le mikhiqizo elandelayo yokukhipha ubuthi emzimbeni: “Uhlelo oluphelele lokudla okunempilo lwe-DETOX”, ijeli yokukhipha ubuthi emzimbeni kanye nemigoqo.

Ziyimikhiqizo yokudla ekhethekile yokuvimbela ukudla okunomsoco wokukhipha ubuthi emzimbeni, ikhuthaza ukuxoshwa komzimba, ithuthukise imisebenzi ye-gastrointestinal tract, umsebenzi wesibindi esilwa ne-antitoxic, umsebenzi wokukhipha imoto emathunjini, njll. Le mikhiqizo yokukhipha ubuthi inikeza umsebenzi wezigaba I no-II ze-toxin. I-metabolism kanye nokuvikelwa kwe-antioxidant.

11 ukudla okubalulekile ukukhipha umzimba emzimbeni ngenkathi i-COVID-19

1. Ama-apula. Zihle kakhulu ekuqedeni umzimba emzimbeni, futhi ijusi le-apula lisiza ukubhekana nemiphumela yamagciwane lapho sibamba ukutheleleka, njengomkhuhlane. Ama-apula aqukethe i-pectin, esiza ukususa ngempumelelo izinhlanganisela zensimbi esindayo nobunye ubuthi emzimbeni. Akusikho ukuqondana nje ukuthi i-pectin ifakiwe ezinhlelweni zokukhipha ubuthi emzimbeni ekwelapheni imilutha yezidakamizwa esebenzisa i-heroin, i-cocaine, insangu. Ngaphezu kwalokho, ama-apula asiza ukuqeda izimuncagazi emathunjini, izifo ezithile zesikhumba, asize ekwelapheni ukuvuvukala kwesinye, futhi avimbele nezinkinga zesibindi.
2. Ama-Beets. Okuhlanza kakhulu umzimba wethu kusuka kubuthi nezinye izinto "ezingadingekile" yisibindi. Futhi ama-beet ngokwemvelo asiza ukukhipha ubuthi esibindini uqobo. Ama-beet, njengama-apula, aqukethe i-pectin eningi. Odokotela abaningi bancoma ukuthi uhlale udla ama-beet ngazo zonke izinhlobo - abilisiwe, abhakiwe, athosiwe, uwasebenzise ekulungiseleleni izitsha ezinoshukela kanye nama-dessert.
3. Isilimo esidliwayo esinamagatsha anamanzi. Ibalulekile ekukhipheni ubuthi emzimbeni. Kuyasiza ukuhlanza igazi, kuvimbele ukubekwa kwe-uric acid emajoyintini, futhi kuvuselele izindlala nezindlala ze-pituitary. Isilimo esidliwayo esinamagatsha anamanzi siphinde sisebenze njengomchamo omnene, okwenza kube lula ukusebenza kwezinso nesinye.
4. U-anyanini. Ikhuthaza ukuqedwa kobuthi ngesikhumba. Ngaphezu kwalokho, kuhlanza amathumbu.
5. Iklabishi. Izakhiwo zayo ezilwa nokuvuvukala zaziwa isikhathi eside. Ijusi leklabishi lisetshenziswa njengekhambi lezilonda zesisu. Kanye ne-lactic acid. Yiliphi iklabishi eliqukethe kusiza ukugcina ikholoni liphilile. Ngaphezu kwalokho, njengeminye imifino ye-cruciferous, iklabishi liqukethe i-sulphofan, into esiza umzimba ukulwa nobuthi.
6. Ugaliki. Iqukethe i-allicin, esiza ukukhipha ubuthi futhi inikele empilweni esejwayelekile yamaseli amhlophe egazi. I-Garlic ihlanza uhlelo lokuphefumula futhi ihlanze igazi. Impahla engaziwa kancane: Isiza ukuqeda i-nicotine emzimbeni, futhi ingaba yinto enhle ekudleni kwakho lapho uyeka ukubhema.
7. I-artichoke. Njenge-beet nje, ilungele isibindi, ngoba ivusa uketshezi lwe-bile. Futhi, ama-artichokes aphezulu kuma-antioxidants ne-fiber.
8. Ilamuna. Kunconywa ukuthi uphuze ijusi kalamula, uyifaka emanzini afudumele, le lemonade uhlobo lwethoni yesibindi nenhliziyo. Ngaphezu kwalokho, kuvimbela ukwakheka kwamatshe ezinso, angama-alkaline ngokwemvelo. Inani elikhulu likavithamini C lisiza ukuhlanza uhlelo lwe-vascular.
9. I-Ginger. Izakhiwo zayo ezilwa nokubanda zaziwa kabanzi. Kepha umphumela we-diaphoretic we-ginger ngasikhathi sinye uvumela umzimba ukuthi ukhiphe ubuthi ngesikhumba.
10. Izaqathe. Izaqathe nejusi yesanqante zisiza ekwelapheni izifo zokuphefumula, zesikhumba. Zisetshenziselwa ukwelapha i-anemia nokulawula umjikelezo wokuya esikhathini.
11. Water. Zonke izicubu zethu namaseli adinga amanzi ukuze asebenze kahle. Ngisho nempilo yethu yengqondo incike enanini lamanzi esiwaphuzayo. Lapho umzimba uphelelwe amanzi emzimbeni, kuthinta kabi yonke imisebenzi yomzimba. Indoda yesimanje ilahlekelwe umkhuba wokuphuza amanzi amsulwa, yafaka ikhofi, itiye, nesoda enoshukela. Ngenxa yalokhu, e-United States, ngokwesibonelo, cishe ama-75% enani labantu liphelelwe amanzi emzimbeni. Ngakho-ke, ukwanda kokusetshenziswa kwamanzi (izazi zesimanje zokudla okunomsoco zibheka 1.5 - 2 amalitha ngosuku njengokujwayelekile) kuwumsebenzi obalulekile.

Imikhiqizo yokudla yokuvikela ukukhuluphala kanye nesisindo somzimba esikhulayo ukulwa ne-COVID-19

Uma kungenakwenzeka ukulawula ngokuzimela okuqukethwe kwekhalori, kulula kakhulu ukusebenzisa izinhlelo ezikhethekile zokudla okunomsoco onamakhalori amaningi kanye nokudla okukhethekile okunesizathu somtholampilo sokusebenza kahle ukulawula isisindo somzimba. Okuthakazelisa kakhulu yizinhlelo ezikhethekile zokuvikela ukudla okunomsoco.

Izitha eziyi-8 ezidliwayo zokukhuluphala

Apples

Ama-apula, okuyisidlo esilula esilula, azokusiza ukulawula isisindo sakho. Lezi zithelo ezinamanzi zingumthombo ocebile we-fiber yokudla. I-apula elisemaphakathi liqukethe cishe ama-4 amagremu we-fiber. Ukudla ukudla okunothe njengama-apula kuzokugcina uzizwa ugcwele isikhathi eside. I-pectin etholakala kuma-apula ikucindezela ngempumelelo ukudla futhi isiza umzimba wakho ukusebenzisa amanoni agciniwe ngokushesha okukhulu.

I-Ursolic acid, enye yezinto ezinamandla ezitholakala ekhasini le-apula, inyusa imetabolism ngenkathi ivuselela ukukhula kwemisipha. Ama-antioxidants amaningi anamandla kuma-apula azosiza futhi ekuvimbeleni amafutha amaningi esiswini.

oats

Ukudla isitsha esisodwa se-oatmeal ngosuku kungasheshisa ukulahleka kwesisindo. Ama-oats angumthombo omuhle kakhulu we-fiber yokudla. Ingxenye nje yenkomishi ye-oatmeal eqoshiwe noma ecindezelwe izokunikeza cishe u-5 amagremu we-fiber. Ukudla ukudla okune-fiber eningi njenge-oats ekudleni kwakho kungakwenza uzizwe ugcwele futhi kunciphise kakhulu isifiso sokudla ukudla okunamafutha, okungenampilo. Ukudla i-oats kungasheshisa imetabolism, okusho ukuthi amafutha aqongelelwe "azoshiswa" ngesilinganiso esisheshayo. Ama-oats aphezulu kuma-phytonutrients namaminerali afana ne-lignans, adlala indima enkulu ekwehliseni isisindo ngokuvuselela i-fatty acid oxidation.

Izithelo zamahalananda

Ukudla imbewu yamapomegranati enamanzi noma ijusi likapomegranati eliwugqinsi kuzokusiza kahle empini yakho yokulwa nokukhuluphala. Imbewu yalesi sithelo esingajwayelekile iqukethe inani elikhulu lezakhamzimba ezilusizo kakhulu kubantu abakhuluphele. Lesi sithelo esinekhalori eliphansi (ama-calories ayi-105) sicebile kuzo zombili izintambo ezincibilikayo nezingaxazululeki, okwenza uzizwe ugcwele.

Ukudla imbewu yepomegranate kungavimba amafutha ayingozi abizwa ngama-triglycerides, agcinwe emzimbeni wethu. Amapomegranati nawo acebile kuma-polyphenols. Ama-polyphenols akhuphula izinga lomzimba lomzimba, eliholela ekushisweni kwamafutha. Okuqukethwe okubalulekile kwamavithamini kanye nama-antioxidants ezithelo zomehalane nakho kunomthelela kwinqubo ephelele yokwehla kwesisindo.

I-yogurt

I-yogurt entsha, esebenza njengokwelashwa okunempilo futhi okumnandi, ingasiza ukusheshisa inqubo yokwehlisa isisindo. Ukusetshenziswa kwansuku zonke kweyogathi kusheshisa kakhulu inqubo yokushisa amafutha. Ama-probiotic noma amabhaktheriya amahle atholakala ku-yogurt angathuthukisa imetabolism nokugaya ukudla. Lokhu, nakho, kusiza enqubeni jikelele yokulahleka kwesisindo. Ukuphuza uhhafu wenkomishi kuphela ye-yogurt ecebile ngamaprotheni kuzokukwenza uzizwe ugcwele kakhulu. I-yogurt ecebile ngama-Probiotic nayo ingumthombo omuhle we-calcium. Ukwandisa ukudla kwakho kwe-calcium kunganciphisa amafutha omzimba wakho.

Ukwatapheya

Ukushintsha ukudla okulula okuvamile njengama-chips noma ama-noodle ngama-avocado kungasiza abantu abakhuluphele ukufeza izinhloso zabo zokwehlisa isisindo. Ukwatapheya ungenye yokudla okuhle kakhulu ongakufaka ekudleni kwakho. Lezi zithelo ziqukethe inani elikhulu lama-acids e-monounsaturated fatty, avuselela inqubo ye-metabolic futhi asize "ukushisa" amanoni ngesivinini esisheshayo. Lesi sithelo esimuncu siqukethe i-fiber eningi, ezokusiza ukubhekana nokuhlaselwa yindlala. Ukudla ama-avocado nakho kwehlisa izinga le-cholesterol "embi" - i-low density lipoproteins. Futhi lokhu futhi kuwusizo oluhle enqubeni ephelele yokwehlisa isisindo.

Udali

Izazi zokudla zikhuluma ngamalenti njengomkhiqizo wokudla wemvelo. Ama-lentile aphezulu kuzo zombili izintambo ezincibilikayo nezingaxazululeki, ezingakusiza uzizwe ugcwele. Lokhu kudla okunamafutha amancane, okunamaprotheni amaningi kufaka phakathi lonke uhla lwamavithamini namaminerali abalulekile ukukhulisa izinga lokuqina komzimba. Ukwenza ngcono imetabolism emzimbeni kuholela "ekushisweni" kwamafutha ngesilinganiso esisheshayo. Indlela engcono yokufaka udali ekudleni kwakho ukuwabhangqa nemifino esitshulu noma isaladi eluhlaza.

Itiye elihlaza

Phuza itiye eliluhlaza uma ufuna ukulahla lawo makhilogremu angeziwe. Ukuphuza itiye eliluhlaza okungenani kabili ngosuku kuyindlela eqondile yokwehlisa isisindo. Itiye eliluhlaza lisheshisa izinqubo zomzimba, futhi ukwenza ngcono imetabolism kuholela ekususweni okusheshayo kwamadiphozithi anamafutha. Itiye elihlaza nalo liqukethe into ebizwa nge-EGCG (epigallocatechin gallate), eyehlisa inani lamafutha agcinwe kumaseli omzimba. Ama-polyphenols amaningi atholakala kutiye oluhlaza nawo asheshisa inqubo yokwehlisa isisindo.

Water

Amanzi ngokwemvelo anciphisa isifiso sokudla. Imizwa yokoma nendlala yakhiwa ngasikhathi sinye ukukhombisa ukuthi ubuchopho budinga amandla. Asikuboni ukoma njengenzwa ehlukile, futhi siyibona yomibili imizwa njengesidingo esiphuthumayo sokuqabuleka. Sidla noma ngabe umzimba kufanele uthole amanzi kuphela - umthombo wamandla ahlanzekile angenakuqhathaniswa. Vele uzame ukuphuza ingilazi yamanzi esikhundleni sebhanji enekhalori ephezulu bese indlala yakho izokwehla!

Imithi ekhethekile yokwelapha kanye neprophylactic ngenkathi i-coronavirus

Ukwanda okuveziwe ngesikhathi sokuzihlukanisa nokuhlukaniswa kaningi ngezikhathi zokuvakashela odokotela ngabantu abanezifo zomgudu wamathumbu kudinga ukuhlelwa kokudla okukhethekile ngalesi sikhathi, okuhlose ukugcina ukusebenza kwesisu, amathumbu, isibindi, namanyikwe. Ngokucabanga ukuthi uhlelo lokugaya ukudla, njengoba sekushiwo, lunjalo, kanye nokuphefumula, "isango" lokungeniswa kokutheleleka kwe-coronavirus emzimbeni, isimo sepheshana lamathumbu sibaluleke kakhulu.

Kusobala ukuthi ukuba khona kwenqubo yokuvuvukala nokwephula i-mucosa yamathumbu kungathinta izinga lokuthuthuka nokuqina kwenkambo yesifo ku-COVID-19.

Ngokuhambisana nokunamathela ekudleni okuqinile kwezifo zomgudu wamathumbu ngaphandle kwe-acute, okunamafutha, okuthosiwe, ukuvinjelwa kwezinto ezakhayo, ukuhambisana nomthetho wokungazigodli kunconywa.

UMorell ngokugcina umsoco onempilo ngenkathi i-COVID-19 ibuka kuvidiyo engezansi:

ISIPHETHO

Ukuvimbela kanye nokuhlumelelisa inani labantu ezimweni zokuzihlukanisa nokuhlukaniswa ngesikhathi somqedazwe we-COVID-19 kubaluleke kakhulu empilweni yomphakathi. Le nkinga idinga ukunakwa kakhulu.

Uma kubhekwa izici ezihlukile zemiphumela engemihle yokuba yedwa kanye nokuzihlukanisa ngesikhathi sodlame lwe-coronavirus, njengokungawuvivinyi umzimba futhi, ngenxa yalokho, ukuzuza isisindo, ukudla okungenakulinganisela ngenxa yokuzikhethela okulinganiselwe, ukudla ngokweqile, ukuphazamiseka kwemikhuba yokudla, ukungatholakali kahle kokudla kwendabuko. imikhiqizo, kanye nethuba lokwanda kwezifo ezingamahlalakhona ze-gastrointestinal tract ezibangela ukungakhululeki, isicanucanu, ukuhlanza, ukuphazamiseka kwesitulo, njll., ukuqokwa kwemikhiqizo yokudla yokudla okunomsoco wokuvimbela kanye nokwelapha, equkethe zonke izakhi ezibaluleke kakhulu empilweni enempilo. Ukudla, kubaluleke kakhulu kubantu abazihlukanisa bodwa kanye nokuhlala yedwa.

Ngokuhambisana nalokhu, ukusetshenziswa kulezi zimo zokudla okunekhalori ephansi, okubuye kube nomsebenzi oshiwo wokuqeda ubuthi, futhi okungasetshenziswa abantu abavalelwe yedwa futhi bazihlukanise, kanye neziguli ukuvimbela ukukhuluphala nokukhuluphala ngokweqile, kuyafaneleka. Le mikhiqizo ingasetshenziswa futhi iziguli ezinesifo sikashukela, izifo zenhliziyo kanye nenani lezifo ezingapheli zesisu. Inzuzo yabo ebalulekile yizinhlobonhlobo zemikhiqizo, izakhiwo ezinhle ze-organoleptic, kulula ukulungiselela ekhaya nempilo ende yeshalofu, kanye nekhono lokusebenzisa kokubili ngokuzimela nanjengesengezo ekudleni okuyinhloko.

Kucatshangelwa imiphumela engaba khona empilweni yeziguli, kanye nalabo ababezihlukanisa bodwa futhi behlukaniswa, ngemuva kokuphela kwesikhathi semikhawulo emazweni amaningi, ukuhlaziywa ngokucophelela kwesimo sempilo yabantu kuzodingeka ukuze kuqhutshekwe kuthuthukiswe ukuvuselelwa, ikakhulukazi okunomsoco, izinyathelo, ezibaluleke kakhulu maqondana nokwenzeka kwegagasi lesibili lokutheleleka nge-coronavirus.