Isikhokelo sakho kwisiCwangciso sokutya esiChasene nokuChasana

Umxholo

• Okungakumbi malunga nokudumba emzimbeni
• Indlela yokulawula kunye nokunciphisa ukudumba okungapheliyo
• Okona kutya kukubi kakhulu kokuDumba
• Amafutha aGqithileyo
• Omega-6 Polyunsaturated Fatty Acids
• IiCarbs ezicwangcisiweyo
• Egqibelele Ukutya okuChasayo
• Ukutya okune-antioxidant
• Amafutha asempilweni
• I-Omega-3 Fatty Acids
• Ukutya okuneeGlycemic ezisezantsi
• Isicwangciso sokutya esichasayo
• I-Anti-Inflammatory Diet Plan Recipes for Breakfast
• I-Anti-Inflammatory Diet Plan Recipes for Lunch
• Isicwangciso sokutya esichasayo esidlayo
• Isicwangciso sokutya esichasayo esidlayo
• Isicwangciso sokutya esichasene nokuvuvukala Iiresiphi zokupheka zeDessert
• Uphengululo lwe

Ngaphandle kwayo yonke into efumanekayo, ukudumba kunokuba yinto elungileyo. Cinga ngale nto: Xa ugoba inzwane yakho okanye uhlaselwa sisifo, amajoni akho omzimba abangela ukuba oku kudumba kususe naziphi na izinto eziyingozi kwaye kuqalise inkqubo yokuphilisa, yiyo loo nto iindawo ezichaphazelekayo ziya kudumba, zijike zibe bomvu, okanye zive kushushu kwaye kubuhlungu. U-Wintana Kiros, R.D.N., L.D.N., umsunguli we-Reset Lifestyle.

Iingxaki zenzeka xa impendulo yokuvuvukala ingaphilisi ukwenzakala okanye ukubambelela ixesha elide kunokuba uyifunayo. Olu hlobo lokudumba okungapheliyo lunokonakalisa ezinye izicwili ezisempilweni ekuhambeni kwexesha, ngokutsho kwinqaku elipapashwe kwiphephancwadi Oncotarget. Ukuba ayithomalali, ukudumba okungapheliyo kunokukhokelela kwisifo sentliziyo, i-atherosclerosis (ukwakheka kweplaque kwiindonga zemithambo), uhlobo lwe-2 yeswekile, kunye nesifo samathambo, inika ingxelo. Ukhenketho inqaku. Ukudumba okungapheliyo nako kunokubangela ukonakala kwe-DNA okunokukhokelela kumhlaza, ngokwe-National Cancer Institute. Ngapha koko, iingcali ziqikelela ukuba usulelo olungapheliyo kunye nokudumba kunxulunyaniswa neepesenti ezili-15 zomhlaza womntu.

Ngethamsanqa, kukho amanyathelo onokuwathatha ukuthintela ukudumba okunamandla, okunenjongo, ekuguqukeni kukudumba okungapheliyo, okuneengxaki zako. Ikhitshi lakho yindawo entle yokuqalisa, ngakumbi ngoncedo lwesicwangciso sokutya esichasene nokudumba. Nantsi into ekufuneka uyazi malunga nokudumba kunye nendlela yokulwa nako.

Okungakumbi malunga nokudumba emzimbeni

Umzimba wakho udala ukudumba njengendlela ekhawulezayo yokuphilisa yonke into ukusuka ekusikeni kwephepha ukuya kumkhuhlane. Ngokusisiseko, amajoni omzimba anyusa ukujikeleza kwegazi kwindawo eyonzakeleyo, ivuselela ubushushu bokulwa nosulelo, kwaye ithumela iiseli zegazi ezimhlophe kunye nezinye iikhompawundi zokugxotha iibhaktheriya kunye nokulungisa iiseli ezonakeleyo. Xa isenza loo msebenzi, ukudumba kuyinto elungileyo. (Kubalulekile ukuba uqaphele: Ukuvuvukala emva kwexesha lokufunda nasemsebenzini kuluncedo.)

Kodwa ngamanye amaxesha, inkqubo yokuvuvukala inokubangela ngaphandle kobukho bokwenzakala, okanye ayinakuphela xa kufanelekile. Ngaphezu, isizathu sokuba kuqhubeke akusoloko kusaziwa, ngokweNational Cancer Institute. Ngokubanzi, nangona kunjalo, ukudumba kunokubangelwa ziimeko ezinjengeentlungu ezingapheliyo zomqolo; ukuphazamiseka kwe-autoimmune njenge-lupus; usulelo oluqhubekayo kuquka isifo sephepha, iintsholongwane, iibhaktheriya, ukwaliwa; kwanesifo seentsini. Ukutyeba kakhulu kunxulunyaniswa nomngcipheko wokudumba okungapheliyo, njengoko kwandisa inani lee-cytokines ezithile (izinto ezifihliweyo ngamaseli amajoni omzimba) ezibangela ukudumba. Imeko iphinda ithobe amanqanaba e-adiponectin, ihomoni ekhutshwe ngamaseli anamafutha aneempawu ezichasayo, ngokutsho kophando olupapashwe kwiphephancwadi. Oovimba beNzululwazi yezoNyango. (Funda ngakumbi malunga nokuba kutheni amazinga okuzimela komzimba ekhula.)

Uvavanyo lwegazi lunokutyhila amanqanaba angoku okudumba komzimba wakho. Olunye ukhetho luvavanyo oluphezulu lwe-c-reactive protein (hs-CRP). I-CRP yikhompawundi emzimbeni ephakama ngexesha lokudumba, kwaye olu vavanyo lunokukunika umbono wengozi yakho yesifo sentliziyo yexesha elizayo, ngokutsho kophando lwaseHarvard. Asinguye wonke umntu ekufuneka ehlolwe le protein, kodwa unokufuna ukubuza ugqirha wakho malunga nokuvavanywa ukuba unembali yosapho yesifo sentliziyo- ngakumbi ukuba unezinto ezongeze umngcipheko ezifana ne-cholesterol ephezulu (ngaphezulu kwama-200) okanye igazi eliphezulu uxinzelelo (ngaphezulu kwe-140/90). Unokuthathela ingqalelo uvavanyo lweCRP ukuba une-insulin, okanye isifo se-autoimmune, utshilo uLisa M. Davis, Ph.D., umcebisi ngezondlo kunye nomphandi eBaltimore, Maryland.

Indlela yokulawula kunye nokunciphisa ukudumba okungapheliyo

Ukwenza iitweaks ezimbalwa kwindlela yakho yokuphila kunokunceda ukugcina ukudumba kubekhona. Utshintsho olunokunceda:

• Yehla emzimbeni. Uhlalutyo lwezifundo ezingama-73 zabantu "abatyebe kakhulu kwaye batyebe" zifumanise ukuba ukwehla kobunzima kubangele ukuncipha okukhulu kwenani lee-cytokines ezivuthayo kwi-plasma yegazi.
• Fumana ukuhamba. Xa uqeqesha amandla okanye wenza i-cardio, wenza iinyembezi ezincinci kwiimisipha zakho, ezibangela ukuvuvukala ukuphilisa umngcipheko kunye nokwenza imicu yemisipha eyomeleleyo, uJoanne Donoghue, Ph.D., oxelelwe ngaphambili. Imilo. Kodwa umthambo kananjalo ibangela ukubonakaliswa kwee-cytokines ezimbini ezichasene nokudumba ezinceda ukulawula ukudumba komzimba emva kokuba ugqibile ukubila. Ngaphezu koko, ukuzilolonga rhoqo kunxulunyaniswa namanqanaba asezantsi e-cytokines evuthayo kwiplasma yegazi, ngokophononongo olupapashwe IPhysiology.
• Lala kancinci. Uxinzelelo lomzimba kunye neemvakalelo zombini zinxulunyaniswa nokukhutshwa kwee-cytokines ezivuthayo, kwaye abantu abaneeshedyuli zokulala ezingaqhelekanga kunokwenzeka ukuba babe nokudumba okungapheliyo kunabo balala ngokungaguquguqukiyo, ngokwenqaku le-NIH. (Idibeneyo: Indlela yokulala bhetele xa uxinzelelo lonakalisa iZzz zakho)
• Lungisa indlela otya ngayo. Ukuhlala ukutya ukutya okuthile kunokubangela ukudumba, ngelixa abanye banokukuthintela, utshilo uKiros. Kwaye kwelo nqaku, nantsi into omawuyifake (kwaye akufanelekanga) uyifake kwisicwangciso sakho sokutya okuchasene nokudumba.

Okona kutya kukubi kakhulu kokuDumba

Ukuba ucinga malunga nokuvavanya isicwangciso sokutya esingachasanga usuku okanye ngonaphakade, gcina olu luhlu lokutya okuchasayo ukunqanda engqondweni. Ngokubanzi, ezi zinongo zifumaneka kukutya okunezinto ezivuthayo ezinje ngeepakethi, ukutya okusetyenzisiweyo, kunye neemveliso zezilwanyana ezinamafutha.

Amafutha aGqithileyo

Akukho mvumelwano icacileyo phakathi kwabaphandi malunga nokuba amanqatha agcweleyo ahambelana ngqo nokudumba, kodwa kufanelekile ukuba sikhankanye. Olunye uphando lubonisa ukuba i-fatty acids ehluthayo yonyusa ukuveliswa kwabalamli abavuthayo (izithunywa ezikhuthaza impendulo yokuvuvukala) kwaye zikhuthaza ukubonakaliswa kwejene ezivuthayo, ngelixa ezinye iinkcazo ezicwangcisiweyo zophando lwezenzululwazi zibonisa ukuba ubungqina obukhoyo obudibanisa i-fatty acids kunye nokuvuvukala buhlala bungabonakali. (FYI, nanku umahluko phakathi kwamafutha "alungileyo" kunye "namabi".

Intoni ngu eyaziwayo, nangona kunjalo, kukuba amanqatha agcweleyo afunyanwa kukutya okunje ngeembambo zenyama, isoseji, ezinye ezenziweyo kunye noshizi- kunokubangela iingxaki xa kutyiwa kakhulu. Amafutha ahluthayo anokunyusa umlinganiselo we<em>cholesterol egazini lakho, ethi idibane nezinye izinto ukuze yenze icwecwe elikhula kwimithambo yakho, ngokutsho kweU.S. National Library of Medicine. Ekubeni umzimba ulibona eli cwecwe njengelingaqhelekanga, iiseli ezidumbileyo ziyakhululwa ukuze zigqume icwecwe kunye nodonga olulikhuphayo egazini. Kodwa ukuba olo qweqwe luyaqhekeka luxubeke egazini, lunokwenza ihlwili, elinokuthi likhokelele ekuhlaselweni sisifo sentliziyo kunye nokubetha, ngokutsho kweHarvard Medical School.

Ngaphezu koko, isifundo songenelelo seeveki ezi-8 kubantu abane-cholesterol ephezulu sibonise ukuba ukutya okuphantsi kwe-cholesterol kunye namafutha ahluthayo (i-5 ekhulwini kuphela yamafutha okutya avela kumafutha ahluthayo) yadibaniswa nokunciphisa ukuvuvukala. I-TL; I-DR: Ukugcina ukutya kwakho okunamafutha asezantsi kunokulunga kwintliziyo yakho nakumanqanaba okuvuvukala.

Omega-6 Polyunsaturated Fatty Acids

I-Omega-6 fatty acids iyadingeka ukuze kuncede iiseli zisebenze ngokufanelekileyo, kodwa xa zidliwe ngokugqithiseleyo, i-acids ingaba nemiphumo eyingozi kwiiseli entliziyweni kunye nemithambo yegazi, ngokutsho kwe-NLM. Ngaphezu koko, ezi asidi zinamafutha anokuthintela iziphumo ezilungileyo zokuchasa ukudumba kwe-omega-3 fatty acids. Ingxaki: Umbona, iimbotyi zesoya, ujongilanga, i-canola, isundu, kunye ne-oyile ye-safflower yimithombo ebalulekileyo ye-omega-6s, ngokophando olwenziwe Ijenali yaMazwe ngaMazwe yeeSayensi zeMolekyuli. Ezi zithako ziqhele ukusetyenziselwa ukupheka kunye kwaye zifumaneka ekutyeni okucutshungulweyo, ke ungatya ii-omega-6 ezininzi kakhulu ngaphandle kokuqaphela. (Idibeneyo: Yonke into ekufuneka uyazi nge-Omega-6s kunye ne-Omega-3s)

IiCarbs ezicwangcisiweyo

Cinga ngomzimba wakho njengesithando somlilo, utshilo uKiros. Iicarbohydrate ezicutshungulwayo zisebenza kakhulu njengephepha, kwaye xa zingena kwiziko lakho, zitshisa ngemizuzwana. "Iicarbs ezicwangcisiweyo zivelisa iswekile yegazi, lahla i-insulin kwinkqubo yakho yokulawula iswekile, emva koko zikwenze unqwenele ii-carbs ezininzi ngenxa yokuphelelwa ngamandla," utshilo uKiros. Yinto ejikelezayo eyenzeka rhoqo xa usitya iikhabhohayidrethi ezenziweyo, uyongeza. (ICYDK, i-insulin yincindi yedlala elinceda ukulawula iswekile esegazini ukuze isetyenziswe njengamandla.)

Ukuba uhlala ufumana i-spike enkulu kwiswekile yegazi emva kwesidlo, umzimba wakho uya kuvelisa ngaphezulu iimolekyuli ezikhululekileyo (iimolekyuli ezingazinzanga ezinokwakha kwiiseli kwaye zibangele ukonakala kwi-DNA, lipids, kunye neeproteni) kwaye zikhuphe ii-cytokines ezininzi ezivuthayo, ngokwe Uphando lupapashwe kwiJenali yaseMelika yoNyango lweKlinikhi. Kwaye oku kunokuba nemiphumo emibi yempilo. Uphononongo lwabafazi abaphantse babe li-1,500 bafumanisa ukuba abo banezidlo ezininzi ezinokutya okunesalathiso esiphezulu se-glycemic, okanye ukutya okukonyusa ngokukhawuleza amanqanaba eglucose egazini (cinga: iswekile, iziselo ezibandayo, isonka esimhlophe, iitapile kunye nerayisi emhlophe), ziphantse zaphindeka kathathu kunokwenzeka ukuba babulawe sisifo sokukrala kunabasetyhini abatya kakhulu ukutya okune-glycemic indexes ephantsi. (I-FTR, ngokuqinisekileyo i-carbs inendawo kwindawo yokutya okunempilo.)

Ngelixa zonke ezi zinto UCanzibe kubangela ukudumba, kubalulekile ukuba ukhumbule ukuba awunyanzelekanga ukuba ukunqande ukutya okukrwada. Iiprotheyini, amafutha asempilweni, kunye nefayibha zifana neelogo ezigcina isithando somlilo siqhubeka sizinzile, kwaye ukuba ubhangqa ngabom ezo zondliweyo kunye neekhabhathi ezenziweyo, amanqanaba eswekile yegazi kunokwenzeka ukuba ahlale azinzile, utshilo uKiros. “Usenako ukuzonwabela ngaphandle kokubangela ukudumba okanye ukutshiza iswekile yegazi,” uyongezelela. Emva kwayo yonke loo nto, ukuba uthatha i-anti-inflammatory diet with all or nothing mindset, uya kuba nzima ukunamathela kuyo, uyachaza.

Egqibelele Ukutya okuChasayo

Kulungile, uyazi ukuba kukuphi ukutya okuvuthayo onokuthi ukuphephe, kodwa kukuphi ukutya okufuneka ukongeze kwipleyiti yakho? Isalathiso kolu luhlu lokutya okuchasayo. Isondlo ngasinye kwezi - kunye nokutya okuchaseneyo nokuvuvukala okufumanekayo- kuya kunceda ukukhusela ezo ziphumo zibalulekileyo zempilo ukudumba okungapheliyo.

Ukutya okune-antioxidant

I-ICYDK, i-antioxidants yimixube enceda ukulwa neeradicals zasimahla ezinokubangela ukonakala kweseli, kwaye ekugqibeleni, ukudumba, ngokweSikolo seHarvard seMpilo yoLuntu. Ngokukodwa, ii-antioxidants ezinje ngeevithamini A, C, kunye no-E kunye nee-phytonutrients ezinje ngecarotenoids (efumaneka kwimifuno eorenji natyheli efana neminqathe kunye neebhatata) kunye nee-flavonoids (ezifumaneka kwiziqhamo ezibomvu nezimfusa ezinje ngeeapile, amajikijolo kunye neediliya) Lonke uncedo luyacima ukutshintshela ukudumba, utshilo uKiros. Ngombulelo, unokuzifumana kwiziqhamo kunye nemifuno, kubandakanya imifuno enamagqabi, iitrasi, amajikijolo, ipepile kunye nokunye. Ezinye iziqholo zikwapakisha ii-antioxidants zokulwa nokudumba, kubandakanya isinamon, ikheri, idill, ioregano, ijinja kunye nerosemary. Iiti zigcwele kuzo nazo, kubandakanywa iintlobo eziluhlaza, ezimnyama, ezimhlophe, kunye ne-oolong, ngoko zive ukhululekile ukubandakanya i-brew kwisicwangciso sakho sokutya sokulwa nokudumba.

Amafutha asempilweni

Ngokungafaniyo namafutha ahluthayo, anokukhokelela ekukhuleni kwe-plaque kwaye okunokubangela ukuvuvukala, amafutha e-monounsaturated anceda ukunciphisa i-cholesterol ye-LDL (uhlobo "olubi" olunokuqokelela kwi-artery) kwaye lunokunciphisa ukuvuvukala, ngokutsho kweZiko loPhando leMicronutrient yeYunivesithi yaseOregon State. . Ngokunjalo, amafutha e-polyunsaturated nawo anokunceda ukuthoba i-cholesterol ye-LDL, ebalulekileyo kuba ukutya okune-cholesterol ephantsi kunokunciphisa ukudumba emzimbeni, ngokwe-OSU nganye. Ungawafumana la mafutha angcono kuwe kwioyile yomnquma kunye neeavokhado, kunye neewalnuts, iiflaxseeds, kunye nembewu ye-chia, zonke eziqulathe la mafutha asempilweni kunye ne-omega-3s ukunciphisa ukudumba, utshilo uKiros.

I-Omega-3 Fatty Acids

I-Omega-3 fatty acids, uhlobo lwamafutha e-polyunsaturated, inceda ukwakha iiseli zengqondo, ugcine intliziyo yakho iphilile, kwaye ibe nefuthe elichasayo, utsho uKiros. Kwaye uphando lubonisa ukuba ukungena okuphezulu kwe-omega-3 fatty acids kunxulunyaniswa nokuncipha kweebhayomarkers zokukrala, ngokutsho kophando oluvela kwiYunivesithi yaseOregon State (OSU). Ukuqinisekisa ukuba ufumana i-omega-3s kwisidlo sakho, nosh kwimbewu ye-chia, i-walnuts, ii-oysters, kunye ne-herring, ngokwe-NIH. Imithombo ye-omega-3 eyintandokazi kaKiros yesicwangciso sokutya esichasene nokudumba: i-flax kunye nembewu ye-hemp, i-sardines, i-salmon, kunye ne-mackerel.

Ukutya okuneeGlycemic ezisezantsi

Khumbula, ukuba amanqanaba eswekile egazi aphezulu kunokubangela ukudumba kwii-radicals zasimahla kunye nee-cytokines zokukrala umzimba wakho uvelise impendulo. Kungenxa yoko le nto ukutya okunomthwalo ophezulu we-glycemic (iipateni zokutya ezigxile ekutyeni ezinamandla aphezulu okunyusa iswekile yegazi) kunokubangela ukudumba, ngokophando oluvela kwi-OSU. Ewe kunjalo, kunokuba nzima ukuqonda ukuba kukuphi ukutya okungayi kuyitshisa ngokupheleleyo iswekile yakho yegazi ngaphandle kokubetha uGoogle. Eyona ndlela ilula yokuxelela ukuba ukutya kunomthwalo ophezulu okanye ophantsi we-glycemic: ngumxholo wefiber. Ukutya okuphantsi kwe-glycemic kuhlala kunomxholo ophezulu wefayibha, ke ndifuna ukuba abantu bacinge ngokutya okune-fiber eninzi, efana nemifuno enqatyisiweyo efana ne-broccoli, icauliflower, ihlumelo laseBrussels, utshilo uKiros.

Isicwangciso sokutya esichasayo

Ungakufaka njani ukutya okuchasene nokudumba kwipleyiti yakho? Jonga ezi ndlela zokupheka ezichasene nokudumba kwesidlo sakusasa, isidlo sasemini, isidlo sangokuhlwa, kunye nazo zonke izidlo ezincinci phakathi. Qaphela, esi sicwangciso sokutya sichasene nokuvuvukala akufuneki sibonwe njengemenyu yokulandela i-T iveki yonke, kodwa kunokuba ngumzekelo wokuba isicwangciso sokutya esichasene nokuvuvukala imihla ngemihla sinokubonakala njani.

I-Anti-Inflammatory Diet Plan Recipes for Breakfast

• 1 indebe ye-oatmeal enobisi olunotyiweyo: I-Oatmeal iqulethe i-flavonoids kwaye ayinayo i-fat saturated.
• Iipunipoli ezi-2 zeerasentyisi kunye ne-1/2 indebe yeeblueberries: Zombini iirasintyisi kunye neblueberries ziyimithombo etyebileyo ye-antioxidants.
• Icephe eli-1 le-walnuts: IiWalnuts ziphezulu kwi-omega-3 fatty acids.
• 1 indebe yeti eluhlaza: Iti eluhlaza ityebile kwi-antioxidant polyphenols kodwa ayidityaniswanga nokwanda kokudumba njengoko unokufumana ngokusela ikofu ephakathi ukuya kwenzima.
• I-1/4 ye-avocado kwisonka esipheleleyo sengqolowa: Iavokhado inamafutha achasene nokudumba kwe-monounsaturated kunye ne-omega-3s.
• I-frozen berry smoothie eneepunipoli ezimbini zembewu ye-chia: Amajikijolo abonelela ngama-antioxidants, ngelixa imbewu ye-chia ibonelela nge-omega-3s kunye namafutha asempilweni.

I-Anti-Inflammatory Diet Plan Recipes for Lunch

• Ii-ounces ezi-3 zeTurkey: I-Turkey ibonelela ngeprotein kwaye iqulethe i-3g ye-fat saturated (nje i-6.75 yeepesenti yesibonelelo se-USDA esicetyiswayo semihla ngemihla sokutya amafutha).
• I-100-pesenti yesonka sengqolowa esipheleleyo, i-lettuce yegqabi elibomvu, itumata ukwenza isangweji: I-tomato, i-lettuce, kunye nesonka se-grain-grain iqulethe i-antioxidants lycopene, i-anthocyanins, kunye ne-lignans, ngokulandelanayo.
• I-1 ithispoon i-mayonnaise: I-mayo izisa incasa efuneka kakhulu kule sangweji, kwaye inani elincinci le-omega-6s kwioyile yesoya ye-mayo ilungile ukuba awuyityi imithombo ephezulu kwenye indawo ekutyeni kwakho.
• Ii-ounces ezi-6 ze-100 yepesenti yejusi yeziqhamo: Ijusi yeziqhamo ibonelela ngama-antioxidants.

Isicwangciso sokutya esichasayo esidlayo

• Iipunipoli ezi-2 ezixubeneyo: Amantongomane atyebile kumanqatha e-monounsaturated.
• 3/4 indebe yeediliya: Iidiliya zinee-anthocyanins, uhlobo lwe-antioxidant.
• 1 ikomityi yeyogathi yamaGrike: I-yogurt yase-Greek ibonelela ngomthombo weeprobiotic, ezinokubuyisela ibhalansi yebhaktiriya emathunjini akho. (Xa iphelile, iibhaktheriya zithumela iimpawu kwi-immune system yakho ukudala ukuvuvukala.)
• I-1/3 indebe yamajikijolo amatsha: Amaqunube abonelela ngeantioxidants kunye nefayibha kule snack elwa nokudumba.

Isicwangciso sokutya esichasayo esidlayo

• Ii-ounces ezintathu zesalmon yasendle ebhakiweyo efafazwe nge-oregano: I-Salmon ngumthombo ophezulu we-omega-3s, kwaye i-oregano iqulethe i-antioxidants. (I-Salmon ikhawuleza kakhulu ukulungiselela. Nazi iindlela ezintlanu zokupheka isalmon kwimizuzu engaphantsi kwe-15.)
• 1/2 indebe yerayisi emdaka: Irayisi emdaka iphezulu kwii-lignans.
• Imikhonto ye-asparagus ene-steam egalelwe ioli yeoli: I-Asparagus iqulethe i-antioxidants eyahlukeneyo, kwaye ioli yomnquma inika amafutha e-monounsaturated.
• Isaladi eyenziwe nge-1 1/2 yeekomityi zamagqabi esipinatshi, iipepile ezibomvu ezisikiweyo, itswele elibomvu, iityhubhu ezi-2 zeavokhado: I-pepper ebomvu, i-anyanisi, kunye nesipinashi iqulethe i-antioxidants (le yokugqibela iqulethe inani elincinci le-omega-3s), kwaye i-avocado inikezela ngamafutha e-monounsaturated.
• Isinxibo senziwe nge-1/2 yecephe yeoli yeoli kunye ne-1 teaspoon yeviniga: Ioyile yomnquma ingumthombo we-anti-inflammatory monounsaturated fat.
• Ii-ounces ezibomvu zewayini: Iwayini iqulethe iipolyphenols.
• Ibhega yetuna eyenziwe ekhaya, exutywe nentsimbi yepepile kunye nescallions: Ityhuna ine-omega-3 fatty acids echasayo, ngelixa iipepile ezongeziweyo zinika amandla e-antioxidants.
• Icala lemifuno engeyiyo yesitatshi, efana ne-broccoli, icauliflower, i-kale, isikwashi, okanye amakhowa: Le mifuno ingeyiyo yesitatshi kukutya okuphantsi kwe-GI, kunceda ukugcina iswekile yegazi izinzile.

Isicwangciso sokutya esichasene nokuvuvukala Iiresiphi zokupheka zeDessert

• 1 indebe esikiweyo yeepesika ezintsha, ezifafazwe ngesinamoni: Iipesika zine-carotenoids kunye ne-flavonoids, ngelixa i-cinnamon ipakisha iipolyphenols.
• Ngobusuku be-chia seed pudding, eyenziwe ngekomityi ye-1/4 yeembewu ze-chia, 1 indebe yolwelo (ezifana nobisi olusekelwe kwisityalo okanye ijusi): Imbewu ye-chia iziqhayisa nge-11g yefiber ngamacephe amabini kwaye isityalo esityebileyo se-omega-3 fatty acids.
• Isiqhamo esitsha sokubeka phezu kwepudding: Iziqhamo ezongeziweyo kwi-chia seed pudding zibonelela ngomthombo we-antioxidants.

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