Ukudla okusiza ekulwa nama-radicals mahhala
Akukatholakali kakhulu, izinto ezibangelwa ukuguga zitholakale. Kungenxa yama-radicals wamahhala, okungukuthi, ngama-electron mahhala, anomgomo owodwa - ukuthola i-electron elahlekile.
Lapho ama-radicals mahhala athola i-electron efanele, ukusabela emzimbeni wethu kuqala, okuholela ekubhujisweni kweseli lapho lokhu "kuhlangene" kwenzeka khona. Ngakho ukuguga akulutho ngaphandle kokufa kwamangqamuzana, ngakho-ke uma sivumela ama-radicals mahhala "agcwalise ama-whim", ke, ngokulandelana, asheshe ukuguga komzimba.
Izinto ezifana nokucindezeleka, ukungcola kwemvelo noma ukukhathala okukhulu, kwandisa imiphumela yama-radicals mahhala. Ngaphezu kwalokho, ukungakwazi ukusebenza ngokweqile kuyingozi ngoba ama-radicals mahhala avela ngokushesha ezindaweni eziyinkimbinkimbi zomzimba, futhi kuthiwa, ngokusebenzisa ubuthakathaka besimiso esibucayi, ahlasele izindonga zemikhumbi.
Ukuze uvimbele imiphumela eyingozi yama-radicals yamahhala, kufanele ufake phakathi kokudla kwakho kokudla okuqukethe inani elikhulu lama-antioxidants. Okokugcina kuyinhlobonhlobo enkulu: yi-phytoncides - izinto ezinika igalikhi iphunga elilodwa nelinambitha; ama-catatechins athola itiye elihlaza; i-zinc, ithusi, isulfure namanye amaminerali akhona ngobuningi emikhiqizweni eminingi yokudla; i-leucoplasts, ngenxa yokuthi utamatisi unombala obomvu, njll. Kubaluleke kakhulu ukuthi imenyu yakho ibuye ibe nokuningi nokudla okubalulwe ngezansi. Futhi aqukethe ama-antioxidants, ngaphandle kokuthi umzimba wethu ungavikelwe yini ekulwa namaseli asebegugile kanye nobuthakathaka bezindonga zegazi.
- Izithelo zonke, izithelo ezomisiwe, ama-alimondi, i-hazelnut, amahlumela kakolweni, i-egg yolk, imifino, njll. Lokhu kudla kunomuthi omkhulu we-vitamin E, okubaluleke kakhulu ekulwa nama-radicals yamahhala.
- Imikhiqizo yobisi, inyama, amaqanda nesibindi, i-vitamin A. ecebile.
- Ama-oranges, ama-lemons, ama-mandarins, ama-kiwi, ama-currants abomvu, amaphayinaphu, ama-blackberries, utamatisi, njll. Zonke ziyimithombo ebalulekile yevithamini C.
- Zonke izithelo nemifino enamaphesenti aphezulu okuqukethwe kwe-beta-carotene ne-carotenoids, izandulela ze-vitamin A.
Izithelo nemifino ekhuthaza ukuqiniswa kwe-collagen yamathambo
Izithelo nemifino kufanele kube yingxenye ebalulekile yokudla, ikakhulukazi uma unenkinga yokungasebenzi, ngoba zicebile kwi-flavonoids. Ngaphandle kokungabaza, i-flavonoids izakhi ezibalulekile kakhulu ezidingekayo ukuqinisa imithwalo yegazi.
Lezi zinhlanganisela ze-phenolic, izingxenye zengxenye engeyona amandla yokudla kwabantu. Ukubaluleka kwabo ohlelweni lwezinyosi kungenxa yokuthi bayasiza i-vitamin C ukuze zithole imithwalo yegazi.
I-Vitamin C iyadingeka ukuze kuqaliswe kabusha i-collagen yocingo lesithathu - into eyenza i-50% yezicubu zemithanjeni.
I-Flavonoids ineminye impahla enhle: ngenxa yomphumela wayo wokuvimbela i-antioxidant ifaka isandla esimweni esihle samaseli abomvu egazi. Isibonelo, uma ukungena kwe-flavonoids kwakunganele, amangqamuzana egazi abomvu ayeyoqina, okwakungavimbela ukujikeleza kwegazi.
Njengamanje, izinhlobo ezingaba ngu-5000 zama-flavonoids zitholakala ekudleni okuningi, naphezu kokuba zitholakala ikakhulu ezitshalweni nezitshalo.
I-Flavonoids icebile:
- Izithelo: ama-apula, amapheya.
- Imifino: iklabishi, isilimo esidliwayo esinamagatsha anamanzi, anyanisi, ulethisi, i-broccoli.
- Ubhontshisi: ubhontshisi, soy.
- Izinongo: i-rosemary, i-sage, i-turmeric, i-ginger.
- Iziphuzo: itiye (noma kunjalo, abesifazane, ikakhulukazi abesifazane abakhulelwe, akufanele balisebenzise kabi, njengoba kubambezela ukungena kwensimbi), iwayini elibomvu (elingaphezu kwengilazi ngosuku, okunye kubangele ukwandisa ngokweqile kwemizwa).
Amafutha acwecwe angama-insaturated
Ukuze ulondoloze imithanjeni endaweni enempilo, okungukuthi, ephansi futhi ngaphandle kwama-depository cholesterol, kuyadingeka ukuba udle ukudla okucebile kwama-acids unsaturated acids. Lezi zinsuku ziqukethe ama-molecule abalulekile kakhulu omega-3 ne-omega-9, okungenzeka ukuthi, kakade usuzwile kakade.
Uma usebenzisa ama-acids e-polyunsaturated, ngokungafani nama-acids amaningi agcwele, i-cholesterol ayifakiwe ezindongeni zemithanjeni. Lawa ma-acids abizwa nangokuthi "ama-fatty acid acids", ngoba umzimba awubakhi. Ngakho-ke, kumelwe sidle ukudla abaqukethe.
Ucwaningo oluningi lwesayensi luye lwafakazela imiphumela enenzuzo yamafutha acids. Ngokwesibonelo, kutholakale ukuthi kulezo zindawo lapho kunezinto eziningi zokudla ezicebile ama-acid acids, ingozi yesifo senhliziyo nesifo se-arteriosclerosis sincane kakhulu.
Nazi ezinye zokudla eziqukethe ama-acids angama-unsaturated:
- Izinhlanzi ezinamafutha - i-salmon, i-tuna, i-mackerel, i-sardine ne-sardinella. Bacebile kakhulu ku-omega-3.
- Amafutha omifino - amafutha ase-walnut, umnqumo, ama-rapeseed, i-sunflower amafutha. Kubaluleke kakhulu ukuba uhlale udla.
- Abantu abaningi abalandela ukudla kokunciphisa umzimba, bangafaki lamafutha avela ekudleni kwabo. Lokhu akunjalo akunakwenziwa, ngoba aqukethe izakhi ezidingekayo ekusebenzeni okujwayelekile komzimba wethu. Lokhu kudla kucebile kakhulu omega-9.
- Izithelo ezomile - ama-alimondi, ama-walnuts, imbewu yamathanga, amantongomane. Zihlukaniswa ngokuqukethwe okuphezulu kwe-omega-9.
Ukugcinwa kwe-flux kugcizelela izimpawu zezinkinga ezibangelwa ukungakwazi ukusebenza ngokweqile, ngoba kubangele ukuvuvukala kwemilenze.
Ngakho-ke, kuyadingeka ukuthi ufake phakathi kokudla kwakho kwemenyu okunomphumela wezitho zomzimba, okungukuthi, lezo ezisiza ukususa amanzi angaphezu kwamanzi aphethwe yizicubu. Lezi yizi:
- Izithelo: amagilebhisi, amapheya, i-loquat, ikhabe, ikhabe, ipayipi, i-apula.
- Imifino: i-artichoke, isilimo esidliwayo esinamagatsha anamanzi, isitshalo seqanda, ukholifulawa, i-leek, i-asparagusi, i-garlic no-anyanisi.
- Amanzi ahanjiswa nge-potassium.
Oligotherapy: Amaminerali njengengxenye ebalulekile yokudla
Mhlawumbe usuvele uqonde ukuthi sikhuluma ngamaminerali nezinsimbi ezithile ezisiza ukubhekana nezinkinga zempilo.
Ngempela, i-oligotherapy yigama lendlela yokwelashwa nge-microelements, okungukuthi, amaminerali nezinsimbi, eziqukethwe emzimbeni wethu ngobuncane kakhulu futhi zibambe iqhaza ezinhlelweni eziningi ezibalulekile futhi ezibalulekile.
Isibonelo, lezizinto zibaluleke kakhulu ekukhanda izicubu nokuqinisa isimiso somzimba sokuzivikela.
Uma unesifo esingenakuvuthwa kanye nokuhlangenwe nakho okucindezelayo, kufanele uhlanganise nokudla kwakho ngokuthatha imithi equkethe izakhi. Ngokuvamile zikhishwa ngendlela yama-ampoules futhi zithengiswa kuma-pharmacy noma kwezinye izitolo ezikhethekile. Okuqukethwe kwalawa ma-ampoule kumele kuthathwe amaminithi angu-15 ngaphambi kokudla noma amahora amabili ngemuva kokudla.
Kunconywa ukuba ubambe umuthi emaminithini ambalwa emlonyeni ukuze ukuphela kwezidakamizwa ezincibilikisiwe kuthathe ingxenye yetshezi ngaphambi kokuba umthamo ufike emzimbeni ngokuphelele.
- I-Manganese: ngaphezu kokuqinisa isimiso somzimba sokuzivikela, kuyisici esibaluleke kakhulu segazi elihle. Ngaphezu kwalokho, amaminerali ayadingeka ukuze kutholakale u-vitamin E, okubaluleke kakhulu empini yokulwa nama-radicals mahhala, ahlasela izindonga zemithambo yegazi. I-Manganese itholakala ikakhulukazi kwesoya, ama-chestnuts, i-currant ebomvu, i-ginger nokusanhlamvu.
- I-Cobalt: "umlingani" ohlala njalo we-manganese. Isenzo esihlangene samabili amaminerali kubaluleke kakhulu ekunciphiseni umuzwa wokukhathazeka okubangela ukukhathala kwemilenze, nokuyeka ukunwetshwa kwemithanjeni. Ukudla okucebile ku-cobalt kuyi-fungi, isithombo, anyanisi kanye neklabishi.
- Iodine: Ukuntuleka kwe-iodine kubangela ukuncipha kwegazi. Uma kungenalutho, kunconywa ukuthi kufaka phakathi izilwane zasolwandle kanye nama-algae acebile iodine, i-mineral evuselela igciwane le-thyroid, ekudleni kwabo.
Yiba nempilo!