Ngaba Ukuzila ukutya kungalwa noMkhuhlane okanye iCold?

Umxholo

• Yintoni Ukuzila ukutya?
• Ukuzila ukutya kuyichaphazela njani inkqubo ye-immune system?
• Kutheni ukuzila ukutya kunokukunceda ukuba ubuye kwakhona kuMkhuhlane okanye kuMkhuhlane
• Ukuzila ukutya kunye nezinye izifo
• Ukutya okunye ukutya kunokuba luncedo nako
• Okona kutya kukutya kukulwa neMpawu eziBandayo
• Okona kutya kukutya ukuze ulwe neempawu zomkhuhlane
• Okona kutya kukuKhusela uMkhuhlane oqhelekileyo okanye uMkhuhlane
• Ngaba Ufanele Uzile Xa Ugula?

Usenokuba ukhe weva intetho ithi - "yondla ingqele, yindlala umkhuhlane." Eli binzana libhekisa kukutya xa unengqele, kunye nokuzila ukutya xa unefiva.

Abanye bathi ukuphepha ukutya ngexesha losulelo kunceda umzimba wakho uphilise.

Abanye bathi ukutya kunika umzimba wakho ipetroli oyifunayo ukuze ubuyele ngokukhawuleza.

Eli nqaku liphonononga ukuba ngaba ukuzila ukutya kunezibonelelo ezithile ngokuchasene nomkhuhlane okanye ukubanda okuqhelekileyo.

Yintoni Ukuzila ukutya?

Ukuzila ukutya kuchazwa njengokuzila ukutya, iziselo okanye zombini kangangexesha elithile.

Iindidi ezininzi zokuzila ukutya zikhona, ezona ziqhelekileyo zibandakanya:

• Ukuzila ngokupheleleyo: Kubandakanya ukungatyi okanye ukusela, zihlala ixesha elincinci.
• Ukuzila ukutya kwamanzi: Ivumela ukungena kwamanzi kodwa ayikho enye into.
• Ukuzila ukutya Ikwabizwa ngokuba kukucoca ijusi okanye ukukhupha ijusi, kwaye ihlala ibandakanya ukutya iziqhamo kunye nejusi yemifuno.
• Ukuzila ukutya okungapheliyo: Le ndlela yokutya ijikelezayo phakathi kwamaxesha okutya kunye nexesha lokuzila, elinokufikelela kwiiyure ezingama-24.

Okukwintsusa:

Zininzi iindlela zokuzila ukutya kwaye nganye inendlela yayo yokuthintela ukutya ukutya kunye neziselo.

Ukuzila ukutya kuyichaphazela njani inkqubo ye-immune system?

Ukuzila ukutya kunyanzela umzimba wakho ukuba uxhomekeke kwizitolo zawo zamandla ukugcina umsebenzi oqhelekileyo.

Ivenkile yakho yokuqala yokukhetha yiglucose, efumaneka ikakhulu njenge-glycogen kwisibindi sakho kunye nezihlunu.

Nje ukuba i-glycogen yakho iphele, eyenzeka ngokubanzi emva kweeyure ezingama-24-48, umzimba wakho uqala ukusebenzisa ii-amino acid kunye namafutha kumandla ().

Sebenzisa izixa ezikhulu zamafutha njengomthombo wombane uvelisa iimveliso zeemveliso ezibizwa ngokuba zii-ketone, ezinokusetyenziswa ngumzimba nengqondo yakho njengomthombo wamandla ().

Into enomdla kukuba, enye ye-ketone-beta-hydroxybutyrate (BHB) -ye yaqwalaselwa ukuba izuze inkqubo yomzimba yokuzikhusela.

Ngapha koko, abaphandi kwiSikolo iYale School of Medicine baqaphele ukuba ukuveza iiseli zomzimba zomntu kwi-BHB kwimali onokuyilindela ukuyifumana emzimbeni emva kweentsuku ezi-2 zokuzila ukutya kukhokelele ekuphenduleni kokudumba ().

Ngaphaya koko, uphando lwakutshanje lweempuku kunye nabantu lubonise ukuba ukuzila ukutya iiyure ezingama-48-72 kunokuthi kukhuthaze ukuphinda kusetyenziswe kwakhona iiseli zomzimba ezonakalisiweyo, ukuvumela ukwenziwa ngokutsha kweziphilileyo ().

Kubalulekile ukukhankanya ukuba iindlela ezichanekileyo zokuzila ukutya zichaphazela amajoni omzimba. Izifundo ezingaphezulu ziyafuneka.

Okukwintsusa:

Ixesha elifutshane lokuzila ukutya linokuxhasa ukusebenza komzimba okukhuselekileyo ngokukhuthaza ukuvuselelwa kweseli yomzimba kunye nokunciphisa impendulo yokuvuvukala.

Kutheni ukuzila ukutya kunokukunceda ukuba ubuye kwakhona kuMkhuhlane okanye kuMkhuhlane

Iimpawu eziqhelekileyo zokubanda kunye nokufana nomkhuhlane kunokubangelwa ziintsholongwane okanye ibhaktiriya.

Ukucaca ngokugqibeleleyo, ukubanda kunye nomkhuhlane usulelo zibangelwa ziintsholongwane, ngakumbi intsholongwane eyi-rhinovirus kunye ne-influenza virus.

Nangona kunjalo, ukosulelwa zezi ntsholongwane kunciphisa ukuzikhusela kwakho kwiibhaktheriya, ukwandisa amathuba akho okukhulisa usulelo lwebhaktiriya ngaxeshanye, neempawu zalo zihlala zifana nezakho zokuqala.

Into enomdla kukuba, kukho uphando oluxhasa uluvo lokuba ukunqongophala komnqweno oqhele ukuziva ngeentsuku zokuqala zesifo kukuziqhelanisa nendalo komzimba wakho ukulwa usulelo ().

Apha ngezantsi kukho iingcinga ezintathu ezizama ukucacisa ukuba kutheni le nto inokuba yinyani.

• Ukusuka kwimbono yokuzivelela kwezinto, ukunqongophala kwendlala kususa isidingo sokufumana ukutya. Oku konga amandla, kunciphisa ukuphulukana nobushushu kwaye kuvumela umzimba ukuba ugxile kuphela ekulweni usulelo ().
• Ukuyeka ukutya kunciphisa ubonelelo ngezondlo, ezinje nge-iron kunye ne-zinc, ukuba iarhente yosulelo kufuneka ikhule kwaye isasazeke ().
• Ukunqongophala komdla wokutya okuhamba kunye nosulelo yindlela yokukhuthaza umzimba wakho ukuba ususe iiseli ezosulelekileyo ngenkqubo eyaziwa ngokuba yi-cell apoptosis ().

Into enomdla kukuba, iziphumo ezivela kwisifundo esincinci zibonisa ukuba uhlobo losulelo lunokunyanzelisa ukuba ukutya kuyanceda okanye akunjalo ().

Olu phononongo lucebise ukuba ukuzila ukutya kungakhuthaza ngcono ukunyanga kosulelo lwebhaktiriya, ngelixa ukutya ukutya kunokuba yeyona ndlela ilungileyo yokulwa nosulelo lwentsholongwane ().

Uvavanyo lwangaphambili kwiimpuku ezosuleleko zintsholongwane ziyakuxhasa oku. Iimpuku ezazifunzwa ngenkani zazingafane ziphile xa kuthelekiswa neempuku ezivunyelwe ukuba zitye ngokomnqweno wokutya ().

Zonke izifundo ukuza kuthi ga ngoku zibonakala ngathi ziyavuma ukuba isiphumo sokuzila ngokukhawuleza silinganiselwe kwinqanaba lesifo esosulelayo-ihlala ihlala ukuya kwiintsuku nje ezimbalwa.

Nangona kunjalo, okwangoku akukho zifundo zabantu ezivavanya ukuba ngaba ukutya okanye ukutya kunayo nayiphi na ifuthe kubanda obuqhelekileyo okanye umkhuhlane kwilizwe lokwenyani.

Okukwintsusa:

Uninzi lwe-hypotheses luzama ukuchaza ukuba ukuzila kunokunceda njani ukukhuthaza ukuphilisa, kodwa kufuneka uphando oluninzi ukuze kuqinisekiswe iziphumo ebantwini.

Ukuzila ukutya kunye nezinye izifo

Ukongeza kwizibonelelo ezinokubakho ngokuchasene nosulelo, ukuzila ukutya kunokunceda kwezi meko zonyango zilandelayo:

• Uhlobo lweSwekile 2: Ukuzila okungapheliyo kunokuba nemiphumo emihle ekumelaneni ne-insulin kunye namanqanaba eswekile egazini kwabanye abantu (,).
• Uxinzelelo lwe-oxidative: Ukuzila ukutya okungapheliyo kunokunceda ukuthintela izifo ngokunciphisa uxinzelelo lwe-oxidative kunye nokudumba (,,).
• Impilo yentliziyo: Ukuzila ukutya okungapheliyo kunokunciphisa isifo somngcipheko wesifo sentliziyo njengobunzima bomzimba, i-cholesterol iyonke, uxinzelelo lwegazi kunye ne-triglycerides (, 16).
• Impilo yobuchopho: Izifundo zezilwanyana kunye nezabantu zibonisa ukuba ukuzila ukutya kunokukhusela kwizifo ezingenayo i-neurodeergenerative ezifana ne-Alzheimer's, Parkinson kunye nesifo sikaHuntington (,,).
• Umhlaza: Ixesha elifutshane lokuzila ukutya linokukhusela abaguli abanomhlaza ngokuchasene nomonakalo wechemotherapy kunye nokunyusa ukusebenza kwonyango (,,).

Qaphela, ukuzila ukutya okwexeshana kuye kwaboniswa ukuba kubangele ukwehla kobunzima (,,).

Ke, ezinye zezibonelelo zempilo esele zikhankanyiwe zinokubakho ngenxa yokuphulukana nobunzima obubangelwa kukuzila ukutya, ngokuchasene nokuzila ukutya ngokwako ().

Okukwintsusa:

Nokuba ngokuthe ngqo okanye ngokungathanga ngqo, ukuzila ukutya kunokuchaphazela imeko ezininzi zonyango.

Ukutya okunye ukutya kunokuba luncedo nako

Ukuza kuthi ga ngoku, bukhona ubungqina obulinganiselweyo bokuba ukuzila ukutya kuphucula ukubanda okanye umkhuhlane.

Kwelinye icala, uninzi lwezifundo lubonisa ukuba ukutya ukutya okuthile kunokuphucula ukubanda kunye neempawu zomkhuhlane.

Okona kutya kukutya kukulwa neMpawu eziBandayo

Ulwelo olufudumeleyo, olufana nesuphu, lubonelela ngeekhalori kunye namanzi. Kukwabonakalisiwe ukunciphisa ukungqubana ().

Abanye abantu baxela ukuba ukutya ubisi kuyajiya kwi-mucous, kukhokelela ekwandeni kokuxinana. Nangona kunjalo, ubungqina boku ngokungqongqo yi-anecdotal.

Kwelinye icala, ukusela ngokwaneleyo kwenza ukuba i-mucus ibe nolwelo ngakumbi, yenza ukuba kube lula ukuyicoca. Qiniseka ukuba uhlala unamanzi amaninzi.

Okokugqibela, ukutya okunevithamini C eninzi, enje ngeeorenji, imango, ipapaya, amajikijolo kunye necantaloupe, nazo zinokunceda ukunciphisa ubunzima beempawu ().

Okukwintsusa:

Okona kutya kulungileyo kunye nolwelo lokutya ngexesha lokubanda kubandakanya isuphu, iziselo ezishushu kunye nokutya okunevithamini C.

Okona kutya kukutya ukuze ulwe neempawu zomkhuhlane

Xa uzama ukunciphisa iimpawu zesisu ezinxulumene nomkhuhlane, kungcono ukunamathela kukutya ukutya, ukutya okwetyiwa ngokulula.

Imizekelo ibandakanya umhluzi wesobho ocacileyo okanye izidlo ezibandakanya iziqhamo okanye isitatshi, njengerayisi okanye iitapile.

Ukunciphisa isisu esibuhlungu, zama ukuhlala kude nezinto ezingafunekiyo, ezinje nge-caffeine kunye nokutya okune-asidi okanye okuqhwethayo. Cinga nangokuphepha ukutya okunamafutha kakhulu, okuthatha ixesha elide ukwetyisa.

Ukuba uziva unesiyezi, zama ukufaka ijinja kwisidlo sakho (,).

Okokugqibela, qiniseka ukuba uhlala uhlanjululwe. Ukongeza intwana yetyuwa kulwelo lwakho kuya kunceda ekugcwaliseni ezinye ii-electrolyte ezilahlekileyo ngokubila, ukugabha okanye urhudo.

Okukwintsusa:

Ukuxhamla kunye nokutya okucolekileyo kulula xa unomkhuhlane. Ukusela ulwelo oluninzi kubalulekile, kwaye ukongeza ijinja kunokunceda ukunciphisa isicaphucaphu.

Okona kutya kukuKhusela uMkhuhlane oqhelekileyo okanye uMkhuhlane

Kuyamangalisa ukuba inkqubo yakho yokwetyisa yenza ngaphezulu kwama-70% amajoni akho omzimba ().

Oku ikakhulu kungenxa yemali enkulu yeebhaktiriya eziluncedo ezihlala apho, ezinokuqiniswa ngokuthatha iprobiotic.

Iiprobiotic zinceda ukukhusela ibacteria eyingozi ekuthatheni amathumbu akho okanye ekungeneni kwegazi lakho, ukukhusela ngokufanelekileyo kusulelo.

Ungazifumana kukutya okuprobiotiki okunje ngeyogathi kunye neenkcubeko eziphilayo, kefir, sauerkraut, kimchi, miso, tempeh kunye nekombucha.

Ukuqinisekisa ukuba ezi bhaktiriya ziluncedo ziyaqhubeka nokuphindaphindeka, qiniseka ukuba ukhetha ukutya okunotyebileyo kwii-prebiotic, ezinje ngeebhanana, igalikhi, amatswele kunye nemifuno yedandelion.

I-Garlic, ukongeza ekubeni yi-prebiotic, iqulethe izinto ezibonisiweyo ukuthintela usulelo kunye nokunyusa ukhuselo ngokuchasene nokubanda okuqhelekileyo kunye nomkhuhlane (,,).

Okokugqibela, qinisekisa ukuba utya ukutya okuninzi okuxineneyo, ukutya okugcweleyo.

Okukwintsusa:

Ukusetyenziswa kwee-prebiotic, iprobiotic, igalikhi kunye nokutya okunempilo kunokukunceda ungabanjwa yingqele okanye umkhuhlane.

Ngaba Ufanele Uzile Xa Ugula?

Ngokusekwe kubungqina obukhoyo ngoku, ukutya xa ulambile kubonakala kungumbono olungileyo.

Nangona kunjalo, akukho sizathu sokuzinyanzela ukuba utye xa ungaziva ulambile.

Nokuba uyatya okanye awutyi, gcinani engqondweni ukuba ukutya ulwelo olwaneleyo kunye nokuphumla ngokwaneleyo kuhlala kuyinto ephambili.