Okuqukethwe
Ukuvuvukala akuyona inqubo emnandi kakhulu emzimbeni, lapho kukhona ukulahleka okukhulu kwamandla abalulekile. Umzabalazo womzimba uthatha wonke amandla, futhi kubalulekile okwamanje ukuwusekela ngokudla okunempilo, okuzonciphisa izinhlungu futhi kunciphise ezinye izimpawu zesifo.
Ukudla okulwa nokuvuvukala kuyithuba lokuthola ukuthi yikuphi ukudla okubangela ukuvuvukala okuthile emzimbeni wakho. Uma uvame ukukhathazeka ngezinkinga zokugaya ukudla, ukuqubuka kwesikhumba noma ukukhathala okungapheli, kunengqondo ukuzama lokhu kudla.
Okokuqala, amasonto angu-8 udinga ukukhipha ukudla okucasula amasosha omzimba: ushukela, gluten, imikhiqizo yobisi, amaqanda. Lapho ama-receptors ezolile, ukuvuvukala kuzodamba. Khona-ke ukudla okunqatshelwe kufanele kungeniswe ekudleni ngakunye futhi kuqashwe ukuthi yikuphi ukudla okwenza kube kubi futhi.
Okudingayo ukwenqaba
Ushukela uyimbangela yesisindo eseqile nembangela yokuvuvukala emzimbeni. Iyanciphisa ukuzivikela izikhathi eziningana futhi ivuse ukuphindaphindeka kwamagciwane amabi emathunjini. I-microflora yephuliwe, ithinta kabi inhlalakahle yomuntu.
I-Gluten - Abanye bethu banokungabekezelelani okuqhubekayo kwalesi sici ngezinga elithile. Izinhlamvu ezingenalo i-Gluten - ukolweni, i-rye nebhali - zivusa ukugaya ukudla futhi zilimaze udonga lwamathumbu.
Imikhiqizo yobisi emakethe yethu ayivamile ukuba yimvelo futhi inempilo. Ama-antibiotics, ama-hormone okukhula kanye nokudla okuyingozi kungena emzimbeni wenkomo. Ukusetshenziswa kwemikhiqizo yobisi enjalo akunawo umphumela omuhle kakhulu empilweni yomuntu.
Ukudla okulula - noma yikuphi ukudla okusheshayo, ukudla okulungiselelwe okubandayo, izimpahla ezibhakiwe ezimbonini kanye nama-dessert aqukethe izithako zokufakelwa ezivusa ukuvuvukala. Lawa ngamafutha asetshenzisiwe, ama-carbohydrate acwengekile, amadayi, izithasiselo zamakhemikhali, izivimbelakuvunda nezithambisi zokunambitha.
Utshwala obuningi bucasula uhlelo lokugaya ukudla futhi bunomthelela omubi empilweni yesisu noma yamathumbu. Ukuvuvukala kwangaphakathi nokuphazamiseka kuvela.
Yini okufanele uyidle?
Lokhu kudla kunezinto ezilwa nokuvuvukala.
Amajikijolo awumthombo wama-antioxidants amaningi asiza ukulwa nokuvuvukala okuvela ngaphakathi nangaphandle. Ama-antioxidants aqinisa amasosha omzimba futhi asize ukuvikela ukuhlaselwa kwamagciwane kanye namagciwane avela ngaphandle.
I-Brokholi iyigugu langempela lempilo yenhliziyo nemithambo yegazi. Iklabishi iqukethe i-antioxidant ebizwa nge-sulforaphane, ekhulisa amasosha omzimba.
Ukwatapheya uqukethe amafutha anempilo namavithamini, i-potassium, i-magnesium, i-fiber nezinye izinto ezibalulekile. Avimbela umdlavuza ukuthi uvele futhi asize umzimba ukulwa nokuvuvukala kwangaphakathi.
Amafutha omnqumo angumthombo wama-polyphenols, ama-acid azuzisayo namafutha, ama-antioxidants akhulisa ukuzivikela komzimba.
Itiye eliluhlaza liyinqolobane yama-antioxidants akhuthaza ukusebenza kangcono komzimba jikelele.
Ukhokho awuqukethe ama-antioxidants kuphela, kepha futhi unama-anti-inflammatory compounds flavanols, amelana kahle nezifo futhi awavimbele ekubeni angapheli.
Ujinja ulwa nokuvuvukala kwangaphakathi futhi kwandisa ukuzivikela komzimba, futhi kuvimbela umdlavuza nesifo sikashukela.