Sonke siphila ukuze siphile, singadli. Ukudla kungaba yingozi kanjani futhi kuyasiza emzimbeni wethu, sonke siyazi, kodwa kungenzeka kanjani ukuba uhlale usemncane futhi omuhle ngosizo lokudla? Akuwona wonke umuntu owaziyo. Uma udla kahle futhi uhola indlela yokuphila enempilo, awukwazi ukuthuthukisa impilo yakho kuphela, kodwa futhi ube mncane.
Ukudla kungasisiza kanjani sibonakale sisencane?
Uma sidla okungalungile, konke lokhu kuboniswa esikhumbeni. Kubalulekile ukuvikela isikhumba emisebeni ye-ultraviolet, ngakho-ke kubalulekile ukuthi udle amavithamini amaningi A, C no D.
Izakhi nezokudla zinganciphisa kanjani inqubo yokuguga?
Ukubonakaliswa okuyinhloko kokuguga kubonakala esikhumbeni sethu. Ukuvikela isikhumba, umuntu kufanele asebenzise njalo ama-sunscreen, kuhle ukuyeka ukubhema. Ukubhema kubulala i-elastin, ngenxa yokuthi isikhumba sethu sithinta kalula. Okubaluleke kakhulu esikhumbeni kubuthongo obuhle, ngesikhathi sokuphumula isikhumba sibuyiselwa. Amaseli ngokwawo alulame ngokushesha, kodwa kudingeka isikhathi esiningi ukuze enze amandla.
Ngokuqondene nezondlo nokudla, i-vitamin A yilapho esisidinga ngempela futhi siyithola ekudleni okuhlukahlukene: ama-apricot, amaqanda amaqanda, izaqathe, amazambane, ama-nectarine, i-broccoli, isipinashi.
I-Vitamin D - iningi lala mavithamini sidla ukukhanya kwelanga, kodwa abantu abaningi bahlupheka kusukela elangeni. Le vithamini ingatholakala ebisini nasemanzini e-orange. Ochwepheshe bathi amakhowe aphansi nawo anevithamini D.
I-Vitamin C iyadingeka kakhulu ukuba umzimba uphulukise amanxeba futhi ulondoloze izicubu ezihambisana nobuqotho. Imithombo emihle yale vithamini yizithelo ze-citrus, utamatisi kanye ne-kiwi.
Ukwenqaba kwemisebenzi yomzimba kuqala nini? Singalungisa kanjani le nqubo?
Kunezinhlobo ezimbili zeminyaka yobudala: ukulandelana kwemvelo nokuphila. Ngenkathi yokulandelana kwesikhathi, asikwazi ukwenza lutho, okungeke kushiwo ngeminyaka yobudala. Kungathinteka yizici ezihlukahlukene: ukubhema, ukude kakhulu nokuvame ukukhanya kwelanga, ukudla okunomsoco nokulala okungahambi kahle.
Ochwepheshe bathi ama-oats ayasiza kunoma yiluphi uhlobo. Ngaphezu kwalokho, i-oatmeal idlala indima enkulu ekuvimbeleni ukuguga isikhumba.
Kuyasiza umzimba wethu ukukhulula i-nitric oxide, ngenxa yokuthi igazi lihamba likhululekile. Ngenxa yalokho, wonke amaseli emzimbeni, ngokuvolumu nangesikhumba, athola izakhi eziningi kanye ne-oxygen.
Kanjani, emva kwakho konke, ulahlekelwe isisindo bese uvuselelwa?
Njalo lapho umuntu efuna ukunciphisa umzimba, bamtshela ukuthi badinga ukuba abe mncane. Kungenzeka ukuthi akunjalo wonke umuntu owaziyo ukuthi ukulinganisela kukuphi. Wonke umuntu ofuna ukulahlekelwa isisindo angadla izitsha ezizithandayo, kodwa ngesamba esincane esilinganiselwe. Kuze lokhu kudla udinga ukwengeza iminye imikhiqizo eyisimangaliso ewusizo.
Isibonelo, uma unesifo sokulala, bese udla ama-cherry, ama-walnuts ne-ulethisi; uma une-arthritis - pepper, i-yogurt, i-ginger; uma uhlushwa ikhanda kanye nemigraines - amakhowe, i-rosemary ne-blueberries, futhi uma unesisindo esengeziwe - i-oatmeal, amapheya namaqanda.
Ukudla okuhlukahlukene okunempilo, ikakhulukazi okusanhlamvu kanye nemifino ehlanzekile, kusisiza ukuba siqinise ukuzivikela emzimbeni, silwe "nama-radicals mahhala" abhubhisa amangqamuzana, futhi anciphise ukuvuvukala ezingeni leselula.
Kunezifo ezingapheli ezingagwenywa ngenxa yokudla okunempilo: umdlavuza, isifo sikashukela, ukushaya, ukucindezeleka kwegazi, izifo zenhliziyo nokunye.
Imikhiqizo engu-10 engasiza ekusindiseni impilo yakho
Ikhofi : Uma udla i-caffeine ngokulinganisela, ungagwema ingozi yesifo sikashukela-2, unciphise ingozi yesifo sikaParkinson emadodeni, uthuthukise inkumbulo nomzwelo.
Ama-alimondi : Ucebile amaprotheni, i-vitamin E, i-fiber kanye nama-antioxidants ahlukahlukene. Siza ukugcina impilo yenhliziyo nesimo esihle kakhulu, kuvimbela ingozi yesifo se-Alzheimer.
Amaqanda : Kukhona amakholori ambalwa kuzo futhi amaningi amaprotheni, i-folate, i-choline nensimbi. Usizo oluhle kakhulu ekugcineni isisindo kanye nempilo yombono.
Ibhali: Iqukethe i-cellulose, i-vitamin E, i-vitamin B ne-antioxidants. Ibhali liqukethe i-beta-glucan, okuzogcina inhliziyo iphilile.
Amagilebhisi: Iqukethe i-vitamin C, i-quercetin ne-potassium. Ochwepheshe bathi i-quercetin iqinisa amasosha omzimba.
Iklabishi: i- Bogatavitaminom C no-A, i-zeaxantan, i-lutein ne-potassium. Lezi zinto ziyakwazi ukuvimbela izinhlobo ezithile zomdlavuza kanye nesifo socansi se-retina ye-ocular.
Amantongomane: Ecebile kuma-antioxidants ne-vitamin C.
I-Ginger: Iyanciphisa ubuhlungu nge-arthritis, isusa i-nausea futhi iduduza isisu esingenalutho.
Amafutha omnqumo: Iqukethe amafutha amaningi ase-monounsaturated asebenzayo angakwazi ukulwa nomdlavuza, izifo zenhliziyo futhi unomphumela wokulwa nokuvuvukala.
Amazambane ama-sweet: Iqukethe i-vitamin C ne-A, i-fiber. Umthombo omuhle kakhulu we-lycopene, ngenxa yokuthi ungagwema u-prostate, isifo senhliziyo nomdlavuza webele.
Lokhu akusho ukuthi udinga ukuzibophezela kule mikhiqizo, i-broccoli, ama-oranges, i-tuna, i-soy, itiye, i-blueberries, ithanga, i-oats, utamatisi, i-yogurt, i-turkey, isipinashi kanye nobhontshisi kuyasiza kakhulu.
Izinzuzo zokudla okuvuselelayo
- Asikho isidingo sokubala amakholori
- unomphumela wokuvimbela ukucindezeleka
- ukudla okunomsoco
- kunciphisa ingozi yezifo ezingapheli
- ukuvuselelwa okuphumelelayo komzimba
Izimo zokudla okuvuselelayo
- akukho imenyu ecacile
- Akufanelekile kubantu abafuna ukulahlekelwa isisindo ngokushesha
- uma udla kakhulu, isisindo sande
Cishe
Ukudla kwasekuseni:
I-omelette ene-anyanisi nama-spinach amakhowe.
Ukudla kwasekuseni kwesibili:
250 ml ubisi lwezimbuzi, isigamu seglasi lamajikijolo.
Usuku lokudla:
Isaladi yemifino nemifino kanye ne-avocado, inkukhu, ebhakwa ku-falco.
Isinkwa:
I-Grapefruit noma i-orange.
Dinner:
Isaladi nama-raspberries nesipinashi, ingilazi yewayini elibomvu elomile, i-salmon ebhakwa nge-asparagus ne-sauce lemon.
Odokotela banamuhla kanye nezondlo zokudla bathi into ebaluleke kakhulu ukucabanga ngalokho ongasisebenzisi, kodwa kunalokho cabanga ngalokho, okuwusizo futhi okudingekayo. Yidla ukudla okunempilo okungakusiza nje ukuthi ulahlekelwe isisindo, kodwa futhi ukuthuthukisa umzimba.