Izongezo ezi-4 zabasetyhini ezinokukhuthaza ukuncipha kobunzima
Umxholo
Siphila kwihlabathi eliyilelwe ukusinceda silungise ezethu iimpazamo. Yiyo loo nto sinokukhangela upelo, iinkqubo zokufumana igama lokugqitha, kunye "Uqinisekile ufuna ukucima?" kukunyusa. Oku kuqiniswa, nangona ngamanye amaxesha kubenza nzima ubomi bethu (darn you, autocorrect!), Sinceda usikhusele xa sisengozini.
Ke xa kuziwa ekutyeni, kusengqiqweni ukuba ne-backups-inkqubo yenkxaso-enokukunceda kwimfuno yakho yokufezekisa iinjongo zakho zomzimba wolwandle. Ukuba sele ulandela le migaqo ilishumi elinambini yokutya okusempilweni ukusuka Ukutya emzimbeni kweBikini, la maqabane ongezelelweyo aya kuphucula iziphumo zesicwangciso sakho sokutya ukukunceda uguqule umzimba wakho, ufumane ukuzithemba, kwaye ugcine umzobo wakho ulungile.
Magnesium
Eyona nto iphambili kwesi sondlo kukukwazi ukuphumla izihlunu, kukugcine uzolile, kwaye ukhuthaze ukulala ngoxolo, yona ngokwayo yinxalenye enkulu yokwenza nasiphi na isicwangciso sokutya sisebenze. NgokweZiko leSizwe lezeMpilo, i-magnesium iyafuneka ngaphezulu kweempendulo zamachiza angama-300 emzimbeni, kubandakanya ukugcina isingqi sentliziyo sizinzile, ukulawula amanqanaba eswekile yegazi, kunye nokunceda ukunciphisa uxinzelelo lwegazi. Olunye uphando lukwabonisa ukuba ukuthathwa kwe-magnesium ephezulu kunokunciphisa umngcipheko womhlaza wekoloni, kwaye uphando oluninzi lubonise ukuba i-magnesium inokunceda ukunyanga iimeko ezifana ne-osteoporosis, i-PMS, i-migraines, ukudakumba, kunye nokunye.
Ukongeza kwezo zibonelelo zempilo, i-magnesium inokunceda ekulahlekeni kobunzima kunye nokubunjwa komzimba. Uphononongo luka-2013 kwi Ijenali yeZondlo ifumanise ukuba ukutya okuphezulu kwemagniziyam kunxulunyaniswa namanqanaba asezantsi okuzila ukutya kwe-glucose kunye ne-insulin (amanqaku okumakisha atyebileyo kunye nokuzuza ubunzima), kwaye isifundo esinye esivela eNgilane safumanisa ukuba isongezelelo semagniziyam sinokuba neziphumo ezithile zokunciphisa ukugcinwa kolwelo ngexesha lokuya exesheni, ukunceda ukuthomalalisa ukudumba kwesisu okungafunekiyo. Inani elincomekayo le-magnesium yabasetyhini abangaphantsi kwe-30 ngama-310 milligrams, kunye nama-320 kwabasetyhini abangaphezulu kweminyaka engama-30. Uyakufumana i-magnesium kukutya okuninzi, kubandakanya imifuno eluhlaza eluhlaza, iimbotyi kunye namandongomane. Izongezo ezikwipilisi okanye kwifom yomgubo zikwakhona kwiindawo zokutya ezempilo. Zama ukusela amanzi afudumeleyo ngepunipoon ye-magnesium yomgubo rhoqo ebusuku ngaphambi kokulala: Oku kunokukunceda ukuba ulale ngokuvakalayo kwaye uhlale rhoqo, unciphisa ukuqunjelwa kunye nokungonwabi.
Ivithamin D
I-Vitamin D inezibonelelo ezininzi kwimpilo yakho iyonke kunye neenjongo zomzimba ze-bikini, ukanti uninzi lwethu lusilela kuyo. (Ngapha koko, ukuba uhlala emantla eAtlanta okanye ePhoenix, izifundo zibonisa ukuba phantse ungabinayo i-D-unyaka wonke.) Ke ipilisi yovithamini D yemihla ngemihla inokuba sisongezo esifanelekileyo ukongeza kwisidlo sakho. Kukho izifundo ezibonisa ukuba ivithamin D inceda ekwandiseni amandla emisipha, ngelixa amanqanaba aphantsi ayo anxulunyaniswa nesifo sentliziyo kunye nomhlaza. Olunye uphando lubonisa ukuba abantu abanamazinga aphantsi evithamin D bangenwa yingqele okanye umkhuhlane kunabo banamanani aphezulu. Leyo yinzuzo ngokwayo, kodwa khawucinge nangefuthe leempembelelo: Okukhona ugula, kokukhona uziva ungafuni ukwenza umthambo kwaye kokukhona uye usesichengeni sokufikelela koko kubizwa ngokuba kukutya okumnandi.
Ngokumalunga nokuncipha kobunzima, ivithamin D inokudlala indima ethembisayo ngakumbi ngokunceda ukulawula indlala kunye nomdla wokutya. Isifundo se-2012 seIran kwi Ijenali yeSondlo yafumanisa ukuba ukuxhaswa nge-vitamin D kuhambelana nokuncipha kweepesenti ze-7 kwi-fat, kwaye isifundo esincinci esivela kwiYunivesithi yaseMinnesota sifumene ubudlelwane phakathi kwamanqanaba aphezulu e-D kunye nokulahlekelwa kweoli, ngakumbi kwindawo yesisu. Ewe, oko akuthethi ukuba ukuthatha i-vitamin D yonyango elilodwa-unyango-konke. Kodwa ukongeza kwimithambo yakho elungileyo kunye nokutya, qiniseka ukuba ufumana inani elinconywayo yonke imihla ngokutya, ukukhanya kwelanga (ukufumana ubuncinci imizuzu eli-15 ngaphandle, ngakumbi ngeenyanga zobusika), kunye nokuncedisa ukuba kukho imfuneko. Unokufumana ivithamin D kukutya okwahlukeneyo, okufana nentlanzi, amaqanda, kunye neemveliso zobisi eziqinisiweyo; umthamo onconywayo wemihla ngemihla yi-600 IU. Uphando lubonisa ukuba uya kufumana ukufunxa ngcono kwisongezelelo sevithamin D ukuba usithatha ngesona sidlo sakho sikhulu.
Ibhilibheli
Isiqhamo esomileyo kunye namagqabi esi sityalo, esihambelana ne-blueberry, sinokubonelela ngesiphumo sokwehla kwesisindo ngenxa yeempawu zayo zokulwa ne-antioxidant. Isifundo esinye sika-2011 kwiphephancwadi Isifo seswekile yafumanisa ukuba ukutya okuphezulu kwi-bilberry (kunye neentlanzi ezinamafutha kunye neengqolowa ezipheleleyo) kuphuculwe umsebenzi we-circulatory system. Enye yezi ziphumo yayiquka ukuphuculwa koxinzelelo lwegazi kunye neminye imiba ejikelezayo enxulunyaniswa nokutyeba kakhulu.
Iiprobiotic
Ukuphakamisa uphando kukuzoba unxibelelwano phakathi kwezinto zokunceda impilo-esiswini ezinje ngeprobiotic-ibacteria esempilweni ehlala emathunjini ethu okanye kulawulo lwamathumbu kunye nolawulo lobunzima. Ukungeniswa kweprobiotic, nokuba kukutya okufana neyogathi okanye izongezo, kubonisiwe kusebenza kuyo yonke into ukukhulisa amajoni omzimba kunye nokunciphisa iingxaki zesisu kunyango lomhlaza. Uphando oluvela kwiYunivesithi yaseWashington yeSikolo sezoNyango lunxulumanise ukutyeba nokunqongophala kweentlobo ngeentlobo zezityalo zamathumbu. Yongeza iyogathi kwisidlo sakho semihla ngemihla, kwaye ngakumbi ukuba i-vegan okanye i-lactose-ingavumiyo, qiniseka ukuba ujonge izongezelelo zeprobiotic ezinobuncinci iiseli ezi-5 zeebhiliyoni ezisebenzayo.
Kwaye ungalibali ukuthenga ikopi yakho ye Ukutya emzimbeni kweBikini namhlanje ngengcebiso engakumbi yokuqhawula umzimba kunye neemfihlo ezincinci zokufumana ulwandle-ulungele ngaphandle kwexesha!
Uphengululo lwe
IsibhengezoIthandwa
