Ukudla okufanele okunconywe izinhlangano eziningi zezempilo kunamafutha aphansi, kugcwele i-fiber, futhi kuhlanganisa ukudliwa njalo kwemifino, izithelo, isinkwa esigcwele okusanhlamvu, irayisi, ne-pasta. I-World Health Organization itusa ukuba udle okungenani amagremu angamakhulu amane ezithelo nemifino nsuku zonke, kuhlanganise namagremu angamashumi amathathu kabhontshisi, amantongomane nokusanhlamvu. Lokhu kudla okusekelwe ezitshalweni ngokwemvelo kuphansi kwamafutha, i-cholesterol nesoda, kuphezulu ku-potassium, i-fibre namavithamini anezakhiwo zokulwa ne-antioxidant (amavithamini A, C no-E) kanye namakhemikhali e-phytochemicals. Abantu abalandela ukudla okunjalo abanamathuba amancane okuba yizisulu zezifo ezingapheli - umdlavuza nesifo senhliziyo. Ucwaningo oluningi luqinisekisa iqiniso lokuthi ukusetshenziswa kwansuku zonke kokudla okusha okusekelwe ezitshalweni kunciphisa amathuba okukhula kwebele, ikholoni nezinye izinhlobo zama-neoplasms ayingozi. Ingozi yomdlavuza ivame ukuncishiswa ngo-50% noma ngaphezulu kubantu abadla ukudla okuningi kwezithelo nemifino njalo (nsuku zonke) uma kuqhathaniswa nabantu abadla ukudla okumbalwa kuphela. Izitshalo ezahlukene zingavikela izitho nezingxenye zomzimba ezahlukene. Ngokwesibonelo, ukusetshenziswa kwezaqathi nezitshalo ezinamaqabunga aluhlaza kuvikela umdlavuza wamaphaphu, kuyilapho i-broccoli, njengokholifulawa, ivikela kumdlavuza wamathumbu. Ukusetshenziswa njalo kweklabishi kuye kwaqashelwa kunciphisa ingozi yomdlavuza wekoloni ngo-60-70%, kuyilapho ukusetshenziswa njalo kuka-anyanisi nesweli kunciphisa ingozi yomdlavuza wesisu kanye ne-colon ngo-50-60%. Ukusetshenziswa njalo kwamatamatisi nama-strawberries kuvikela umdlavuza wendlala yesinye. Ososayensi bahlonze cishe izitshalo ezingamashumi amathathu nanhlanu ezinezakhiwo zokulwa nomdlavuza. Izitshalo ezinomphumela omkhulu walolu hlobo zihlanganisa i-ginger, i-garlic, izimpande ze-licorice, izaqathe, ubhontshisi wesoya, isilimo esidliwayo esinamagatsha anamanzi, i-coriander, i-parsnips, i-dill, u-anyanisi, i-parsley. Ezinye izitshalo ezinomsebenzi wokulwa nomdlavuza ziyi-flax, iklabishi, izithelo ze-citrus, i-turmeric, utamatisi, upelepele omnandi, i-oats, irayisi elinsundu, ukolweni, ibhali, i-mint, i-sage, i-rosemary, i-thyme, i-basil, i-melon, ikhukhamba, amajikijolo ahlukahlukene. Ososayensi bathole kule mikhiqizo inani elikhulu lama-phytochemicals anemiphumela yokulwa nomdlavuza. Lezi zinto ezizuzisayo zivimbela ukuphazamiseka okuhlukahlukene kwe-metabolic kanye ne-hormonal. Ama-flavonoid amaningi atholakala ezithelweni, imifino, amantongomane, okusanhlamvu futhi anezinto eziphilayo ezikhuthaza impilo futhi zinciphise ingozi yezifo. Ngakho-ke, ama-flavonoid asebenza njengama-antioxidants, avimbela i-cholesterol ukuthi iguqulwe ibe ama-oxides angaphephile e-oxide, avimbele ukwakheka kwamahlule egazi futhi alwe nokuvuvukala. Abantu abadla ama-flavonoid amaningi mancane amathuba okuba bafe ngenxa yesifo senhliziyo (cishe i-60%) kanye ne-stroke (cishe i-70%) kunabathengi abanenani elincane le-flavonoids. Abantu baseShayina abavame ukudla ukudla kwesoya banamathuba aphindwe kabili okuthola umdlavuza wesisu, kapopopo, webele, nowamaphaphu kunabantu baseShayina abangavamile ukudla imikhiqizo yesoya noma yesoya. Ubhontshisi wesoya uqukethe amazinga aphezulu kakhulu ezingxenye ezimbalwa ezinemiphumela evelele yokulwa nomdlavuza, okuhlanganisa izinto ezinokuqukethwe okuphezulu kwama-isoflavone, njenge-genistein, eyingxenye yephrotheni yesoya.
Ufulawa otholwe ezinhlamvini zefilakisi unikeza imikhiqizo yokubhaka ukunambitheka kwe-nutty, futhi kwandisa izakhiwo ezizuzisayo zemikhiqizo. Ukuba khona kwama-flaxseeds ekudleni kunganciphisa izinga le-cholesterol emzimbeni ngenxa yokuqukethwe kwe-omega-3 fatty acids kuwo. Ama-flaxseeds anomphumela wokulwa nokuvuvukala futhi aqinise amasosha omzimba. Zisetshenziselwa ukwelapha isifo sofuba sesikhumba kanye nesifo samathambo. Ama-flaxseeds, kanye nembewu yesesame, ayimithombo emihle kakhulu yama-lignans, aguqulwa emathunjini abe yizinto ezinemiphumela yokulwa nomdlavuza. Lawa ma-metabolites afana ne-extragen ayakwazi ukubopha kuma-receptors e-extragen futhi avimbele ukuthuthukiswa komdlavuza webele we-extragen-stimulated, okufana nesenzo se-genestein ku-soy. Ama-phytochemicals amaningi alwa nomdlavuza akhona ezitshalweni nasemifino afana nalawo atholakala kuzinhlamvu eziphelele namantongomane. Amakhemikhali e-Phytochemicals agxilwe ku-bran kanye ne-kernel yokusanhlamvu, ngakho imiphumela enenzuzo yokusanhlamvu iyathuthukiswa lapho okusanhlamvu okuphelele kudliwa. Amantongomane nokusanhlamvu aqukethe inani elanele lama-toktrienols (amavithamini eqembu E anomphumela onamandla we-antioxidant), ovimbela ukukhula kwamathumba futhi abangele ukwehla okukhulu kwamazinga e-cholesterol. Ijusi yamagilebhisi abomvu iqukethe amanani abalulekile e-flavonoid kanye nama-anthocyanin pigments asebenza njengama-antioxidants. Lezi zinto azivumeli i-cholesterol ukuba i-oxidize, yehlise i-lipids yegazi futhi ivimbele ukwakheka kwamahlule egazi, ngaleyo ndlela ivikele inhliziyo. Inani elanele le-trans-resveratrol kanye namanye ama-antioxidants atholakala kumagilebhisi kanye nejusi yamagilebhisi engavutshiwe, athathwa njengemithombo ephephile kunewayini elibomvu. Ukusetshenziswa njalo kwamagilebhisi omisiwe (hhayi ngaphansi kwekhulu namashumi amahlanu amagremu izinyanga ezimbili) kunciphisa amazinga e-cholesterol egazini, kujwayelekile ukusebenza kwamathumbu futhi kwehlisa ingozi yomdlavuza wekoloni. Ngaphezu kwe-fiber, omisiwe aqukethe i-tartaric acid esebenzayo i-phytochemically.