Ukunciphisa umzimba, ukwandisa ukuvivinya umzimba, ukudla izithelo nemifino eyengeziwe, nokugwema inyama kuyatuswa njengendlela yokunciphisa ingozi yomdlavuza wekoloni nowomgudu. Uma kukhulunywa ngomdlavuza, izici ezihlobene nemisebenzi yamahomoni nokuzala zibalulekile, kodwa ukudla nendlela yokuphila nakho kunendima. Ukukhuluphala ngokweqile nokusetshenziswa kotshwala kuyizici eziyingozi kwabesifazane abanomdlavuza webele, kuyilapho izithelo nemifino ecebile nge-fiber, amakhemikhali e-phytochemicals namavithamini e-antioxidant kuphumelela ekuvikeleni umdlavuza webele. Amazinga aphansi kavithamini B12 (ngezansi komkhawulo othile) akhulisa ingozi yomdlavuza webele kwabesifazane abangemva kokuya esikhathini. Ucwaningo oluningi lubonisa ukuthi ukudla okuncane kwe-vitamin D ne-calcium kuhlotshaniswa nengozi eyengeziwe yomdlavuza webele. Izigameko zesifo sikashukela ziyanda emhlabeni. Ucwaningo luveza ukuthi ngaphezu kuka-80% wesifo sikashukela sidalwa ukukhuluphala nokukhuluphala ngokweqile. Ukuzivivinya umzimba, ukudla okusanhlamvu okuphelele, nenala yezithelo nemifino enefiber ephezulu kunganciphisa ingozi yesifo sikashukela.
Ukudla ukudla okunamafutha amancane sekuyinsakavukela umchilo wesidwaba kulezi zinsuku njengoba abezindaba sebewufake emphakathini umbono wokuthi wonke amanoni awabi empilweni. Nokho, abanye ososayensi abakubheki ukudla okunamafutha aphansi njengokunempilo ngoba ukudla okunjalo kungandisa i-triglycerides egazini futhi kwehlise i-high-density lipoprotein cholesterol. Ukudla okunamafutha angama-30-36% akuyingozi futhi kuthuthukisa ukusebenza kwesimiso senhliziyo, inqobo nje uma sikhuluma ngamafutha e-monounsaturated, atholakala, ikakhulukazi, avela kumantongomane nebhotela le-peanut. Lokhu kudla kunikeza ukwehla ngo-14% ku-low-density lipoprotein cholesterol kanye nokuncipha kwe-triglycerides yegazi ngo-13%, kuyilapho i-high-density lipoprotein cholesterol ihlala ingashintshile. Abantu abadla inani elikhulu lezinhlamvu ezihlungiwe (ngendlela ye-pasta, isinkwa, noma irayisi) banciphisa ingozi yomdlavuza wamathumbu ngo-30-60%, uma kuqhathaniswa nabantu abadla inani elincane lezinhlamvu ezicwengiwe.
I-soy, ecebile ngama-isoflavone, iphumelela kakhulu ekwehliseni ingozi yomdlavuza webele nowe-prostate, i-osteoporosis, nesifo senhliziyo nemithambo yegazi. Ukukhetha ukudla okunamafutha amancane kungase kungabi nempilo ngoba ubisi lwesoya olunamafutha aphansi kanye ne-tofu akuqukethe ama-isoflavone anele. Ngaphezu kwalokho, ukusetshenziswa kwama-antibiotic kunomthelela omubi kumetabolism ye-isoflavones, ngakho-ke ukusetshenziswa njalo kwama-antibiotic kungathinta kabi umphumela omuhle wokusetshenziswa kwesoya.
Ijusi yamagilebhisi ithuthukisa ukujikeleza kwegazi ngo-6% futhi ivikela i-low-density lipoprotein cholesterol ekufakweni kwe-oxidation ngo-4%. Ama-flavonoid akujusi yamagilebhisi anciphisa ukuthambekela kokwakheka kwamahlule egazi. Ngakho-ke, ukusetshenziswa njalo kwejusi lamagilebhisi, okucebile kuma-phytochemicals, kunciphisa ingozi yesifo senhliziyo. Ijusi yamagilebhisi, ngalo mqondo, iphumelela kakhulu kunewayini. Ama-antioxidant okudla adlala indima ebalulekile ekuvimbeleni ulwelwesi oluhlobene nobudala ngokufaka i-oxidizing amaprotheni e-lipid ku-lens yeso. Isipinashi, ukholifulawa, i-broccoli, kanye neminye imifino enamahlamvu enothe nge-carotenoid lutein ingase inciphise ingozi yolwelwesi lwama-cataract.
Ukukhuluphala ngokweqile kuyaqhubeka nokuba yisihlava esintwini. Ukukhuluphala ngokweqile kwandisa kathathu ingozi yomdlavuza wekoloni. Ukuvivinya umzimba okusesilinganisweni kuthuthukisa impilo futhi kusiza ukulawula isisindo. Kubantu abavivinya umzimba isigamu sehora kuya emahoreni amabili kanye ngesonto, umfutho wegazi wehla ngamaphesenti amabili, ukushaya kwenhliziyo ephumula ngamaphesenti amathathu, kanti isisindo somzimba sincipha ngamaphesenti amathathu. Ungakwazi ukufeza imiphumela efanayo ngokuhamba ngezinyawo noma ngebhayisikili izikhathi ezinhlanu ngesonto. Abesifazane abazivocavoca njalo abasengozini yokuthola umdlavuza webele. Abesifazane abavocavoca umzimba isilinganiso samahora ayisikhombisa ngesonto banciphisa amathuba okuba nomdlavuza webele ngo-20% uma kuqhathaniswa nabesifazane abaphila impilo yokunganyakazi. Abesifazane abasebenzisa isilinganiso semizuzu engama-30 nsuku zonke banciphisa ingozi yomdlavuza webele ngo-10-15%. Ngisho nokuhamba ngezinyawo okufushane noma ukugibela amabhayisikili kunciphisa ingozi yomdlavuza webele ngendlela ephumelelayo njengokuvivinya umzimba okukhulu. Izidlo eziphakeme zamaprotheni ezifana nokudla kwe-Zone kanye nokudla kwe-Atkins kukhuthazwa kakhulu kwabezindaba. Abantu basaqhubeka nokukhangwa izinqubo zokwelapha ezingabazekayo “njengokuhlanza amakholomu.” Ukusetshenziswa okungapheli "kokuhlanza" kuvame ukuholela ekuphelelweni kwamanzi emzimbeni, e-syncope nase-electrolyte okungavamile, futhi ekugcineni ukungasebenzi kahle kwekholoni. Kodwa-ke, abanye abantu banomuzwa wokuthi ngezikhathi ezithile badinga ukuhlanzwa kwangaphakathi komzimba ukuze bathuthukise ukusebenza kwepheshana lesisu. Bayaqiniseka ukuthi ukungcola kanye nobuthi bakheka emathunjini futhi kubangele inqwaba yezifo. Ama-laxatives, ama-fiber nama-herbal capsules, kanye netiye asetshenziselwa "ukuhlanza ikoloni lemfucumfucu." Eqinisweni, umzimba unesimiso sawo sokuhlanza. Amaseli emgudwini wesisu avuselelwa njalo ezinsukwini ezintathu.