Yintoni oza kuyitya (kwaye ungatyi) xa uphethwe kukudumba!

Yintoni oza kuyitya (kwaye ungatyi) xa uphethwe kukudumba!

Ukudumba. Unokuliva elo gama kwaye ucinge ngezihlunu ezivuthayo okanye amaqatha aqhekezayo. Mhlawumbi ucinga ngecapsule echasene nokuvuvukala osoloko unayo kwikhabhathi yakho yamayeza. Okanye mhlawumbi ucinga ngesifo samathambo kunye neengxaki ongekabinazo. Kodwa ukudumba kunokwenzeka nakubani na.

Ukudumba akusosifo. Ngapha koko, ukudumba yinto elungileyo eyenziwa ngumzimba wakho ukuzama ukuzikhusela. Xa into ecaphukisayo okanye eyingozi ichaphazela ilungu lomzimba wakho, kukho impendulo yebhayoloji yokulwa nayo. Oku kwenziwa kukudumba.[1]Ukudumba okubonileyo xa uphefumla iqatha okanye idolo kungabonakala kusothusa (kwaye ngamanye amaxesha kuyinyani, kubi kakhulu), kodwa sisiphumo somzimba wakho esikhulula iiseli ezimhlophe zegazi kwigazi lakho nakwezinye izicwili ezichaphazelekayo. Ukukhululwa ngesiquphe kweeseli kunyusa ukuhamba kwegazi kwindawo eyonakeleyo, kungoko kubangela ubomvu kunye nokufudumala.[2]



Ukuziva ukudumba kunjani?

Ngelixa kunokubonakala ngathi kuyaphikisana, ukudumba kunokuba buhlungu. Wonke umntu uhlangabezana ngokwahlukileyo, ke kwabanye ukungonwabi ngakumbi, ngelixa abanye befumana ukuqina kunye nokutshiza, ukuqaqamba kwemizwa. Ukudumba kubangela le ntlungu kuba ukudumba kunokutyhala kwiziphelo zemithambo-luvo uxelele ingqondo yakho ukuba kukho into ebuhlungu. Kwinyani engaqhelekanga, sibahle kakhulu kwiintlungu imini yonke (ngokubhekisele kwiziphelo zethu zemithambo-luvo), kodwa ingqondo yethu ikhetha ukungahoyi loo miqondiso. Nangona kunjalo, ukudumba yintlungu eyahlukileyo eyahlukileyo kwinto esivakalelwa ngayo 24/7. Ke ngoko, sinolwazelelelo ngakumbi kuyo.

Ukudumba kunokuba yingozi xa kusenzeka rhoqo

Ukudumba akwenzeki kuphela xa sisenza into efana nokujija iqatha okanye isihlahla okanye umhlaba ongalunganga edolweni okanye engqinibeni, kunokwenzeka kwakhona ukuba asiphilanga.

Kuphononongo lwakutsha nje, abaphandi bafumanise ukuba amadoda atyebe kakhulu asemngciphekweni omkhulu wokudumba kunamadoda akudala afanelekileyo. Oku ikakhulu kungenxa yamadoda angafanelekanga ukuba nenani eliphezulu leeseli ezimhlophe kunamadoda asempilweni. Kubafazi, ukudumba kuyehla xa bephulukana nobunzima. Isifundo esahlukileyo safumanisa ukuba abasetyhini abatyebe kakhulu abaphulukene ne-5% yesisindo somzimba wabo banamanqanaba asezantsi okumakisha.

Ngelixa ukudumba kunokunceda umzimba uphile, kunexesha nendawo. Oko kuthetha ukuba asikho mpilweni kwaye sibangela imizimba yethu ukuba idumbe rhoqo, sinokuba semngciphekweni weentlobo ezahlukeneyo zomhlaza kunye nesifo sentliziyo.



Mhlawumbi iyothusa kakhulu, ukuba ukudumba kwenzeka rhoqo kangangokuba kube yinxalenye yobomi bakho bemihla ngemihla, kunokukhokelela ekunyangeni okunyanzelekileyo okunokonakalisa izicwili kuze kubangele nokudumba okungapheliyo. Ukuba ukudumba iba yinto engapheliyo, amajoni akho omzimba aqala ukuya kudrive. Nje ukuba oku kwenzekile, ukudumba kunokubulala iiseli ezimbi ngalo lonke ixesha, ngokuqinisekileyo, kodwa inokuqala nokubulala iiseli ezilungileyo, ezisempilweni. Xa oku kusenzeka, ukudumba kunokuba ngumbulali. Ngapha koko, iingcali zonyango zilandelela kwi-90% yazo zonke izigulo ezinzulu kunye nokuphazamiseka komzimba kunye nesifo samathambo, i-diverticulitis kunye necystitis.[3]

Ukutya kwakho kunokubangela ukudumba kwakho!

Ngelixa kunokubonakala kunzima ukuba ufumane zonke iivithamini, iiminerali, imifuno kunye nokuhanjiswa kwamanzi kubomi bethu bemihla ngemihla, ezinye zezinto esizityayo ngaphandle komkhwa zinokukhokelela ekuvukeleni kwaye ekugqibeleni, izifo! Nazi ezinye zezinto onokuthi uziphephe ukuzikhusela kwinqanaba lokudumba okungenampilo:

Zobisi

Nantsi into, abantu abadingi lubisi. Indalo yenze ubisi lwamathole. Ngaba uyinkomo elusana? Hayi. Amathole afuna ubisi ukuze atyebe ngokukhawuleza. Okokugqibela ndijongile, uninzi lwethu aluzami ukutyeba, kwaye nokuba kunjalo, ukuba ubisi esiluthenga ezivenkileni aluveli ngqo emibeleni.



Ngoku ndiyazi ukuba ucinga ntoni: Kodwa ubisi luqinisa amathambo ethu! Siyayidinga!

Akulunganga.

Amandla amathambo awaveli kubisi okanye nakweyiphi na imveliso yobisi. Ngapha koko, siyawafumana la mandla ethambo kwizityalo! Ubisi luvutha kakhulu kubantu abaninzi, kwaye ukusela ubisi olucutshungulweyo (skim) kwenza ukuba ukudumba kube mandundu.[4]

Awukaqiniseki? Ngo-1994, uphando lubonise ukuba ukutya iimveliso zobisi, nangona usemncinci, kwakudityaniswa nomngcipheko owandayo wokuqhekeka kwe-hip kamva ebomini.[5]

Iifrayizi zamafrentshi

Intengiso

Ndiyakucaphukela ukuba ngumphathi weendaba ezimbi, kodwa iifries zaseFransi zilungile kuwe. Ewe ngokwenene, konke ukutya okuthosiweyo akulunganga kuwe. Ngelixa sonke sisazi ukuba banomkhwa ombi wokusenza sityebe (ngaphandle kokuba banokuba yummy ngendlela emangalisayo!), Ukuba sikusikile ukutya okuqhotsiweyo, sikhuphe ukudumba.[6]

Olunye uphononongo lufumanise ukuba ukondla abantu ibhegi yeetapile (ukutya okuqhotsiweyo) yonke imihla kangangenyanga kunyuse ukwanda kunye nomngcipheko womhlaza.[7]

Iidonathi

Kulungile, kucacile ukuba silandela ukutya okugcwele ukutya okuchasayo, mhlawumbi siza kuncipha. Kodwa kutheni le nto ii-donuts zingenakulunga kum?!

Iidonuts zikuluhlu lwe-no-no ngenxa yokuba ziqulathe umgubo ocoliweyo kunye nendlela yeswekile engaphezulu kunaleyo yenziwa ngumzimba wethu. Owu, kwaye ngelixa ulapho, yeka ukutya amaqebengwana ekuki kunye… ngokusisiseko nazo zonke izinto ezimnandi, ezimnandi. Ugh.

andinabahlobo abaninzi

Olunye uphononongo luka-2004 lubonise abantu abatya ii-carbs ezininzi (ezifana nee-donuts) hayi kuphela ukonyusa umngcipheko wokukrala, kodwa bakwabeka emngciphekweni wokutyeba kakhulu kwanesifo seswekile.[8]

Inyama yehagu

Beka phantsi i-maple-bacon glazed donuts. Ibhekoni nayo yoyikeka kuwe (ngenxa yezizathu ezimbalwa, kodwa makhe siqwalasele ukudumba). Amafutha agcwalisiweyo, xa eqhutywa kakhulu, anegalelo ekuvukeleni. Oku kuya kwizinja ezishushu kunye ne-bologna, nayo.

Ngokudibana nokunyuka kokudumba, isifundo esenziwe yiYunivesithi yaseColumbia sifumene ulungelelwaniso oluthe ngqo phakathi kokutya okucociweyo kunye nokuphiliswa kwenyama efana nebhekoni kunye nokuphuhlisa isifo esinganyangekiyo semiphunga.[9]

(Kukhulu kakhulu) Utywala

Iglasi yewayini ngosuku ibonakalisiwe ukuba iyinzuzo, kodwa into eninzi kakhulu enokukhokelela kukudumba okungapheliyo. Inkqubo yokwaphula utywala yenza iimveliso ezinetyhefu kwimizimba yethu ezinokonakalisa iiseli zesibindi, zikhuthaze ukudumba kwaye zenze buthathaka amajoni akho omzimba. Igama elithi ‘Sela ngokufanelekileyo’ alikaze lizive lifanelekile.[10]

Izifundo zibonise ukuba ukusela kwinqanaba lokunxila kunokubangela ukuba umzimba wakho ube nengxaki yokuvelisa ii-cytokines (izinto ezithintela usulelo ngokubangela ukudumba okunempilo). Ngaphandle kwezi, umzimba wakho uphuhla ukubanakho ukunciphisa ukulwa usulelo.[Shumi elinanye]

Ukutya okufanelekileyo kunokukhokelela kwizibonelelo ezichasayo

Ngelixa kunokubonakala kulula ngokwaneleyo ukuba ubambe ibhotile yeephilisi ezichasayo, kukho ukutya okuninzi okunikezela ngezibonelelo ezichasene nokudumba ngokwendalo.

1. Iitumato

Ngelixa ungenakuba ne-BLT (khumbula, siyayisika loo bacon!), Unokuba neetumato![12] Intengiso

Iitamati yimifuno ye-nightshade etyebile kwi-lycopene enceda ukunciphisa ukudumba emiphungeni nasemzimbeni. Iitumato eziphekiweyo zingcono kuwe, ke isosi yetumato inokubala njengokongeza okunempilo kwisidlo sakho. Isifundo se-Iranian sika-2013 safumanisa ukuba ijusi yetumato yayiluncedo ekunciphiseni ukudumba okucwangcisiweyo. Sela ke, kodwa hayi kakhulu. Ukuhanjiswa kweetumato yindebe e-1 ecoliweyo okanye esikiweyo.[13]

Zama oku:

Isaladi yeTamatato esempilweni Isaladi yeavokhado

Le saladi igcwele ngokungqamene nokulunga okuchaseneyo nokudumba. Kwaye kuthatha imizuzu eli-10 ukwenza! Yonwabele.

2. Ijinja kunye neTurmeric

Izifundo ezahlukeneyo zibonise ukuba ezi ziqholo zibambe iipropathi ezichasayo. Yongeza i-pinch nokuba (malunga ne-500 mg) kwi-smoothie yakho yemihla ngemihla yenxalenye yokutya okunempilo. I-Turmeric inceda umzimba ukuba ucime i-NF-kappy B, ikhompawundi ebangela ukudumba. Ijinja inokusika ukudumba emathunjini xa ithathwa njengesongezelelo.

Zama oku:

Iti ejongene neTurmeric yeGinger eTshintshisayo

Le ti inokunceda ekunciphiseni iintlungu kunye nokudumba ngelixa ikwancedisa iintlungu ezidibeneyo kunye nesifo samathambo.

3. Kale

I-Kale isityebi ngokulunga okuchasayo, kunye nezakhamzimba ezichasene nomhlaza. Ikwasebenza njenge-anti-inflammatory. I-snack kwikomityi enye ye-kale ecoliweyo yekhefu elisempilweni, elichasayo. Uphando lubonakalisile ukuba i-kale iqulethe phantse i-50 yeentlobo ezahlukeneyo ze-flavonoids eziqhayisa ngokuchasene nokudumba.[14]

I-Kale kunye nezinye izilwanyana ezinamagqabi ziqhayisa ngeVitamin K, Vitamin A, kunye noVitamin C.

Zama oku:

Sauteed Kale

Ayisiyiyo kuphela esi sidlo ilunge kakhulu kuwe, nayo iyamnandi. Yonwabele njengecala okanye utye isitya sigcwele!

4. Iseleri

Izifundo zibonakalise ukuba iselery ilungile kuba ineempawu zokulwa ne-antioxidant kunye ne-anti-inflammatory. Imbewu yeseleri ikwanazo izibonelelo zempilo ezinomdla kubandakanya ukunciphisa ukudumba kunye nokulwa nosulelo.

Iseleri ikwanazo neVithamini K, A, C kunye nePotassium. Iziqu nje ezinesiqingatha zinika konke ukulunga okudingayo ngosuku.Intengiso

Zama oku:

Isisele esidibeneyo

Imifuno, i-gluten-free kunye ne-paleo, le celery ebunjiweyo kulungile kuwe kumanqanaba amaninzi.

5. Iiblueberries

Izifundo zibonise ukuchitha ngakumbi iiblueberries kunciphise ukwehla kwengqondo kunye nokuphucula imemori kunye nokusebenza kwemoto. Iiblueberries zigcwele ii-antioxidants ezikhusela umzimba kunye nokunciphisa ukudumba.

Iiblueberries zikwanazo neVithamini K kunye no-C kunye neManganese. Cwangcisa i-1/2 indebe ukuvuna izibonelelo.

Zama oku:

I-Blueberry Banana Ice Cream

Ukutya kakuhle akufuneki kube kukudika. Esi sithako sibini ice cream ilungile kuwe, kodwa inencasa kakhulu!

6. Isalmon

I-Salmon ine-fatty acids eyimfuneko kakhulu kwindlela yokuphila esempilweni. Baziqhayisa nge-omega-3 fatty acids eyanciphisa ukuvuvukala. I-Salmon yindawo yamandla kwezempilo, njengoko ikwaqulathe iiVithamini B12, D, B3, B6, Selenium, Protein kunye nePhosphorus. Yonwabela ii-ounces ezi-2 ukuya kwezi-3 ngazo zonke izibonelelo zempilo.

Zama oku:

I-Salmon edibeneyo kunye ne-Avocado Salsa

Wow, wow, wow. Le recipe inezibonelelo ezininzi zempilo !! Esi sisidlo sangokuhlwa esimnandi akufuneki uzive unetyala ngaso.

7. Ioyile yeCoconut

Ioyile yekhokhonathi ngummangaliso engqayini. Ungazibeka ezi zinto emzimbeni wakho, kwizinwele zakho kwaye kunjalo kwinkqubo yakho. I-lipids efumaneka kwioyile yekhokhonathi igcwele iipropathi ezichasayo. Ngapha koko, isifundo e-India sabonisa amanqanaba aphezulu e-antioxidants kwioyile yekhokhonathi ayesebenza ngakumbi ekunyangeni isifo samathambo kunye nezinye iingxaki zokuqaqamba kunamayeza akhokelayo. Ngelixa ioyile yekhokhonathi ilungile kuwe, ngamafutha acocekileyo. Yonwabela kuphela itispuni ngemini.

Zama oku:

Ikhonkco leoyile yeSmoothie

Le smoothie inobisi olungenalo ubisi, ioyile yekhokhonathi, kunye neziqhamo ezenzelwe wena. Sela up!Intengiso

8. IiWalnuts

Aba bafana bancinci banokungabonakali ngathi baninzi, kodwa bazaliswe ngama-antioxidants kunye neepropati ezichasayo. Zigcwele omega-3's (malunga ne-113% yexabiso lakho lemihla ngemihla!) Kunye nemanganese. Ukutya kwi-1/4 indebe (malunga ne-ounce enye) yee-walnuts ngexesha.

Zama oku:

I-Raw Walnut eBrown

Ezi brownies Faka endaweni yayo yonke loo nto iswekile kunye nomgubo ocoliweyo onemihla kunye nomgubo wekhokho. I-Gluten-free, vegan, paleo kwaye imnandi!

9. Beet

Iibhontshi. Uyabathanda okanye uyabacaphukela. Kodwa ii-beet zingumbala ngenxa ye-antioxidant betalain. Le antioxidant yaziwa ngokuba yinto emnandi yokulwa nokudumba. Banayo iFolate, iManganese, iPotassium kunye neMagnesium. Yonwabela ikomityi enye ngexesha.

Zama oku:

I-Beet, iCarrot kunye neApple Salad

Esi sisitya esigcwele impilo , kwaye okunene uya kukhangela phambili ukuyitya! Iinqathe ezimnandi kunye nama-apile alungelelanisa ii-beet zomhlaba.

10. Bok Choy

I-Bok Choy ine-Vitamin K, A kunye no-C, kunye nezifundo zibonise ukuba zingaphezulu kwe-70 iintlobo ze-antioxidant kule veggie eluhlaza! Ubungakanani bokusebenza kwekomityi enye kuphela ineekhalori ezingama-20, nazo!

Zama oku:

Isilumko seGinger Bok Choy

Ewe, le recipe inejinja kunye bok bok choy! Thetha ngesitya esisempilweni! Nangona ibiza isosi yesoya, khetha ukhetho olusezantsi lwesodium ukunqanda ukudumba kwityuwa.

Nika ingqalelo kwinto umzimba wakho uzama ukukuxelela yona!

Ke ngoku ukuba uyakwazi ukutya okokuphepha, kunye nokutya okudityaniswa nokutya kwakho, zama ukunikela ingqalelo kutshintsho emzimbeni wakho. Uyakuqaphela ukudumba okuncinci, kodwa usenokude uqaphele okungcono, amandla azinzileyo, isisu esonwabileyo kunye nokuhla kwesisindo! Ngaba unokutya okunye okuchasayo okufunayo? Singathanda ukuva ngazo.

Ikhredithi yefoto ebonisiweyo: I-Pexels nge pixabay.com

Isalathiso

[1] ^ Iindaba Zonyango Namhlanje: Ukudumba: oonobangela, iimpawu kunye nonyango
[2] ^ IWebMD: Yintoni ukudumba?
[3] ^ Ikholoni yobusi: Iimpawu zokudumba: Ngaba inokubulala?
[4] ^ Impilo yabasetyhini: Ukutya oku-6 okubangela ukudumba
[5] ^ Gcina Amathambo Ethu: Ukuxubusha intsomi yobisi: Kutheni ubisi lubi kuwe nakwithambo lakho
[6] ^ Uthintelo: Ukutya oku-10 okwenza ukuvuvukala kube kubi
[7] ^ Amanqaku esondlo: Kutheni ukutya okuColiweyo okunzulu kunokubangela umhlaza
[8] ^ IWebMD: Inyaniso malunga nokutya okuMhlophe
[9] ^ Iposi likaHuffington: Iinyaniso ezili-9 ngelishwa malunga neJuice, iScrumptious Bacon
[10] ^ Yitya Oku, Hayi Oko: Ukutya okuNokudumba okukwenza Utyebe
[Shumi elinanye] ^ Amaziko ezeMpilo kaZwelonke: Ngaphaya kweHangovers
[12] ^ Zempilo: Ukutya okuLwa nokuDumba
[13] ^ Ukutya kakuhle: Kuyintoni ukuSebenza kweMifuno?
[14] ^ IWashington Post: Yitya i-Kale yakho

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