Cishe uyazi ukuthi ukwatapheya muva nje uthathwe njengokudla okungcono kakhulu kwenhliziyo. Futhi lokhu akusona i-stunt yomphakathi! Uma uhalela ukudla okulula, ungakhetha manje isikophu se-guacamole. Nazi izizathu ezine zokuthi kungani kufanele udle okungenani ukwatapheya omncane nsuku zonke:
1. Yehlisa ingozi yesifo senhliziyo nemithambo yegazi
Isifo senhliziyo sithathwa njengombulali ongu-#1, esithinta izigidi zabantu abadala minyaka yonke. Futhi lesi yisizathu sokufaka ukudla okunempilo ekudleni kwakho kwansuku zonke. Ukotapheya uboniswe ukuthi uzuzisa uhlelo lwenhliziyo nemithambo yegazi ngenxa yokuqukethwe kwawo okuphansi kwamafutha agcwele kanye nokuqukethwe okuphezulu kwamafutha angagcwalisiwe (ikakhulukazi ama-MUFA agcwele i-monounsaturated). Amafutha amaningi anyusa amazinga e-cholesterol ne-triglyceride. Ngokuphambene nalokho, ukudla amafutha angagcwele ngokwanele kwehlisa i-cholesterol embi futhi kuphakamisa i-cholesterol enhle, futhi kuthuthukisa ukuzwela kwe-insulin.
Ngaphezu kwalokho, ukwatapheya uqukethe imisoco ehlukahlukene, njenge-potassium ne-lutein. Iqukethe ama-antioxidants - i-carotenoids, i-phenols. Lezi zinhlanganisela zisiza ukuvimbela ukuvuvukala kanye ne-oxidation emithanjeni yegazi, okwenza kube lula ukugeleza kwegazi.
2. Ukulahlekelwa isisindo kalula
Ngokudla amafutha, silahlekelwa isisindo - ubani owayengacabanga? Ukwatapheya ukhuthaza ukwehla kwesisindo ngokwakha umuzwa wokusutha. Ukwatapheya unikeza umuzwa wokugcwala esiswini futhi wehlise isifiso sokudla. Lokhu kungenxa yokuqukethwe okuphezulu kwe-fiber - cishe u-14 g ngesithelo ngasinye. Ucwaningo luye lwabonisa ukuthi ukudla ukwatapheya, okucebile ngamafutha e-monosaturated, kunenzuzo enkulu enhliziyweni kunokudla okunamafutha amancane.
3. Ukunciphisa ingozi yomdlavuza
Ukwatapheya uhlinzeka umzimba ngama-phytochemicals amaningi alwa nomdlavuza, okuhlanganisa i-xanthophyll nama-phenols. I-protein compound ebizwa ngokuthi i-glutathione nayo inciphisa ingozi yomdlavuza womlomo. Sekutholakele ubufakazi obufakazela iqhaza elihle likakotapheya ekwehliseni ubungozi bomdlavuza webele nowe-prostate. Ukwengeza, into enomthelela kumaseli we-leukemic ye-myeloid iye yafundwa ngaphambilini. La maqiniso abonisa isidingo sokucwaninga okwengeziwe.
4. Isikhumba namehlo kuyovikelwa ekugugeni
Njengoba kwenzeka, ama-carotenoid avela kukotapheya adlala indima enkulu ekuvikeleni umzimba wethu. I-Lutein nenye into, i-zeaxanthin, inganciphisa ukulahleka kombono okuhlobene neminyaka futhi ivikele ebumpumputheni. Lezi zinto ezimbili ziphinde zivikele isikhumba emiphumeleni ye-oxidative yemisebe ye-ultraviolet, ishiye bushelelezi futhi inempilo. Ukumunca kalula umzimba wethu i-carotenoid kukotapheya uma kuqhathaniswa nezinye izithelo nemifino kukhulumela ukufaka ukwatapheya ekudleni kwethu kwansuku zonke.