Ukutya oku-5 okubangela ukuvuvukala

inyama ebomvu ebangela ukudumba

Ukuphepha ukuvuvukala okungapheliyo yinto ebalulekileyo yokuhlala usempilweni. Kwaye ukwenza oko, kuya kunceda ukwazi ngokuthe ngqo ukuba yintoni ukudumba kwaye kukuphi ukutya okunegalelo kuko.

Kwabaqalayo, ayizizo zonke iintlobo ezithathwa njengezibi. I ukudumba okukhawulezayo yintshukumo ekhusela umzimba wakho kusulelo. Olu hlobo lwenzeka xa usike umnwe okanye usilwa nomkhuhlane, kwaye ukusabela kuthetha ukuba umzimba wakho usebenza ukuze uziphilise.

Nangona kunjalo, xa iqhubeka, ukudumba kuyakhula. ezingapheliyo; olu luhlobo ofuna ukuluphepha kangangoko. Ekuhambeni kwexesha, ukudumba okungapheliyo kuwonakalisa umzimba wakho. Le meko inxulunyaniswe nesifo sentliziyo, isifo seswekile, ukuphambana kwengqondo, ukudakumba, umhlaza, kunye nesifo samathambo, phakathi kwezinye.

Ukutya kudlala indima ebalulekileyo ekuphuhliseni nasekuthinteleni ukuvuvukala okungapheliyo. Unokunciphisa umngcipheko ngokugcwalisa ipleyiti yakho ngokutya okuninzi okusekelwe kwizityalo (iinkozo ezipheleleyo, iimbotyi, kunye nemifuno), ukutya okune-antioxidant (amajikijolo, iti, i-avocados), kunye ne-Omega-3s (i-salmon kunye ne-tuna). I Ukutya kweMeditera (esityebi kwizityalo, i-antioxidants kunye ne-Omega-3) inefuthe elichasayo, ngokwesayensi.

Nangona kukho iintlobo ezininzi zokutya ezinokunceda ukulwa nokudumba, zikho nezinye ezikhuthaza imeko.

Ukutya okubi kakhulu okubangela ukuvuvukala

Iinyama ezilungisiweyo

Inyama ebomvu esetyenzisiweyo njenge injaitushushu, Las iisoseji kunye nentanda ubhekeni isidlo sakusasa, zi-proinflammatory.

I-WHO sele ilumkise iminyaka embalwa edlulileyo, kodwa iyaqhubeka iboniswa ukuba inyama ebomvu esetyenzisiweyo ikhokelela ekunyuseni kwamanqanaba okuvuvukala emzimbeni kwaye ihambelana nomngcipheko wokwanda kwesifo sikashukela sohlobo lwe-II.

Ukutya kwanemali encinci yenyama ebomvu eyenziwe yanyusa amanqanaba C iprotheni esebenzayo (PCR), uphawu lokuvuvukala.

Yongeza iswekile

Ukutya iswekile eninzi eyongeziweyo, efumaneka kwiziselo ezithambileyo eziqhelekileyo, iilekese, kunye nezinto ezibhakiweyo, kunokonyusa ukudumba okungapheliyo emzimbeni. Iswekile eyongeziweyo ayifani neswekile yendalo, njengohlobo olufumaneka kwiziqhamo.

Kunconywa ukunciphisa ukufakwa kweswekile eyongeziweyo kwi-teaspoon ye-6 (iikhalori ezili-100 okanye i-25 grams) ngosuku kubasetyhini kunye neetipuni ezi-9 (iikhalori ezili-150 okanye i-36 grams) kumadoda.

ukutya okubangela ukudumba

iicarbohydrates ezicocekileyo

Iicarbohydrate ezisulungekileyo zinokufumaneka kukutya okunje isonka esimhlophe, irayisi emhlophe kunye nee-crackers. Nangona kukho neminye imithombo efana cookies, isiphouts, iimuffins kunye namaqebengwana.

Xa kuchazwa iicarbohydrates, “liphucula» alithethi ukuba iinkozo ezipheleleyo: iinkozo zilungisiwe, ngaphandle kwebran kunye nentsholongwane, equlethe uninzi lwefayibha ekutyeni.

Oku kunqongophala kwefayibha kukholelwa ukuba sesinye sezizathu zokuba iinkozo ezisulungekileyo zinokuvuvukala.

Trans amanqatha

Olu hlobo lwamafutha olucutshungulwayo lususiwe kuninzi lwethu lokutya ngenxa yempembelelo yalo eyingozi kwimpilo yentliziyo. Isayensi kwisifundo ngasinye sibonise ukuba i-trans fatty acids nayo i-pro-inflammatory.

Nangona ukusetyenziswa kwayo kuthintelwe kumazwe amaninzi, kusenokwenzeka ukuyifumana kwezinye iimveliso ezifana imajarini, ukutya okuqhotsiweyo, iipopcorn zemicrowave, kunye neepizza ezikhenkcezisiweyo.

Utywala nangayiphi na indlela

Akuthathi kakhulu ukusela utywala kakhulu. Iingcali zempilo zicebisa ukuba abasetyhini bangaseli ngaphezulu kwesiselo esinye ngosuku kwaye amadoda kabini ngemini.

Ukusela kuthathwa njengokugqithisileyo kubasetyhini kwiziselo ezine ngosuku (iziselo ezihlanu zamadoda) kunye neziselo ezisibhozo kwisithuba seveki (iziselo ezili-15 zamadoda).

Enye yeengozi zokuzigqithisa ngotywala yi ukuvuvukala emathunjini nesibindi. Ngokuhamba kwexesha, oku kuguqukela ekubeni kukudumba okungapheliyo okuchaphazela uninzi lomzimba.


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