Ukutya oku-13 okunokuhlisa umngcipheko womhlaza

Umxholo

• 1. Brokholi
• 2. Iminqathe
• 3. Iimbotyi
• 4. Amaqunube
• 5. Isinamon
• 6. Amandongomane
• 7. I-oyile yeOlive
• 8. Isiphithiphithi
• 9. Iziqhamo zeCitrus
• 10. Iflakisi
• 11. Iitumato
• 12. Iigalikhi
• 13. Iintlanzi ezinamafutha
• Umgca osezantsi

Into oyityayo inokuchaphazela kakhulu izinto ezininzi zempilo yakho, kubandakanya nomngcipheko wokuba nezifo ezinganyangekiyo ezinjengesifo sentliziyo, isifo seswekile kunye nomhlaza.

Uphuhliso lomhlaza, ngakumbi, lubonakalisiwe ukuba luchatshazelwe kukutya kwakho.

Ukutya okuninzi kuneekhompawundi eziluncedo ezinokunceda ukunciphisa ukukhula komhlaza.

Kukho izifundo ezininzi ezibonisa ukuba ukutya okuphezulu kokutya okuthile kunokunxulunyaniswa nomngcipheko ophantsi wesi sifo.

Eli nqaku liza kuphanda kuphando kwaye lijonge ukutya kwe-13 okunokunciphisa umngcipheko womhlaza.

1. Brokholi

I-Brokholi iqulethe i-sulforaphane, indawo yezityalo efumaneka kwimifuno enqatyisiweyo enokuba neempawu ezinamandla zomhlaza.

Olunye uphononongo lwe-tube-test lubonise ukuba i-sulforaphane inciphise ubungakanani kunye nenani leeseli zomhlaza wamabele ukuya kuthi ga kwi-75% ().

Kwangokunjalo, uphononongo lwesilwanyana lufumanise ukuba ukunyanga iimpuku nge-sulforaphane kuncede ekubulaleni iiseli zomhlaza webele kunye nokunciphisa ivolumu yethumba ngaphezulu kwe-50% ().

Olunye uphononongo lufumanise ukuba ukutya okuphezulu kwimifuno enqatyisiweyo efana ne-broccoli inokudibaniswa nomngcipheko ophantsi womhlaza ongalunganga.

Olunye uhlalutyo lwezifundo ezingama-35 lubonise ukuba ukutya imifuno ebethelelwa kakhulu kunxulunyaniswa nomngcipheko ophantsi womhlaza wecolorectal kunye nomhlaza wekolon ().

Ukubandakanya i-broccoli kunye nokutya okumbalwa ngeveki kunokuza nezibonelelo zokulwa nomhlaza.

Nangona kunjalo, gcinani engqondweni ukuba uphando olukhoyo alujonganga ngqo ukuba i-broccoli inokuwuchaphazela njani umhlaza ebantwini.

Endaweni yoko, inikwe umda kuvavanyo lweetyhubhu, izilwanyana kunye nezifundo zokujonga eziphande ngeziphumo zemifuno ebethelelweyo, okanye iziphumo zento ethile kwi-broccoli. Ke, kufuneka izifundo ezingaphezulu.

IsishwankatheloI-Brokholi iqulethe i-sulforaphane, ikhompawundi ebonakalisiweyo ukuba ibangela ukubhubha kweseli yethumba kunye nokunciphisa ubungakanani be-tumor kwi-tube-test nakwizifundo zezilwanyana. Ukutya okuphezulu kwemifuno ebethelelweyo kunokunxulunyaniswa nomngcipheko ophantsi womhlaza onobala.

2. Iminqathe

Izifundo ezininzi ziye zafumanisa ukuba ukutya iminqathe ngaphezulu kunxulunyaniswa nokwehla kwengozi yeentlobo ezithile zomhlaza.

Umzekelo, uhlalutyo lujonge kwiziphumo zophononongo ezintlanu kwaye kwagqitywa ekubeni ukutya iminqathe kunganciphisa umngcipheko womhlaza wesisu ukuya kuthi ga kwi-26% ().

Olunye uphononongo lufumanise ukuba ukufunxwa okuphezulu kweminqathe kunxulunyaniswa ne-18% yamandla asezantsi okuphuhlisa umhlaza wedlala lobudoda ().

Olunye uphononongo luhlalutye izidlo zabathathi-nxaxheba abayi-1,266 abanomhlaza wemiphunga nangaphandle kwawo. Kufumanise ukuba abantu abatshayayo abangakhange batye iminqathe baphindwe kathathu ukuba nomhlaza wemiphunga, xa kuthelekiswa nabo batya iminqathe ngaphezu kwesinye ngeveki ().

Zama ukufaka iminqathe kwisidlo sakho njenge-snack esempilweni okanye isitya esecaleni esimnandi amaxesha ambalwa ngeveki ukwandisa ukutya kwakho kwaye unokunciphisa umngcipheko womhlaza.

Sekunjalo, khumbula ukuba ezi zifundo zibonisa ubudlelwane phakathi kokusetyenziswa kwekherothi kunye nomhlaza, kodwa ungaphenduli ezinye izinto ezinokudlala indima.

Isishwankathelo Olunye uphononongo lufumene umanyano phakathi kokusetyenziswa kwe-carrot kunye nokwehla komngcipheko we-Prostate, lung kunye nomhlaza wesisu.

3. Iimbotyi

Iibhontshisi ziphezulu kwifayibha, ezinye izifundo ezifunyenwe zinokunceda ekukhuseleni isifo somhlaza (,,).

Olunye uphononongo lwalandela abantu abayi-1,905 abanembali yamathumba abomvu, bafumanisa ukuba abo batya iimbotyi eziphekiweyo ngakumbi, ezomileyo zihlala zinciphisa umngcipheko wokuphindaphinda kwethumba ().

Isifundo sezilwanyana sikwafumanise ukuba ukondla iigundane iimbotyi ezimnyama okanye iimbotyi ze-navy kunye nokuphembelela umhlaza wekolon kuthintele ukukhula kweeseli zomhlaza ukuya kuthi ga kwi-75% ().

Ngokwezi ziphumo, ukutya ukutya okuninzi kweembotyi veki nganye kunokunyusa ukutya kwakho ifayibha kwaye kuncede ukunciphisa umngcipheko wokuba nomhlaza.

Nangona kunjalo, uphando lwangoku lilinganiselwe kwizifundo zezilwanyana kunye nezifundo ezibonisa ukudibana kodwa kungengako. Izifundo ezingakumbi ziyafuneka ukuvavanya oku ebantwini, ngakumbi.

Isishwankathelo Iibhontshisi ziphezulu kwifayibha, ezinokuzikhusela kumhlaza obomvu. Izifundo zabantu kunye nezilwanyana zifumene ukuba ukutya okuphezulu kweembotyi kunokunciphisa umngcipheko wezilonda ezinobungqingili kunye nomhlaza wekolon.

4. Amaqunube

Amaqunube aphezulu kwii-anthocyanins, kwizityalo zombala ezineempawu zokulwa ne-antioxidant kwaye zinokudityaniswa nomngcipheko omncinci womhlaza.

Kwisifundo esinye sabantu, abantu abangama-25 abanesifo somhlaza omnyama baphathwa nge-bilberry yeentsuku ezisixhenxe, eyafunyanwa ukunciphisa ukukhula kweeseli zomhlaza nge-7% ().

Olunye uphononongo oluncinci lunike amaqunube amnyama omiswe ngumkhenkce kwizigulana ezinomhlaza womlomo kwaye lubonise ukuba liyehla amanqanaba eempawu ezithile ezinxulumene nokuqhubela phambili komhlaza ().

Olunye uphononongo lwesilwanyana lufumanise ukuba ukunika iigundane ii-raspberries ezimnyama zomile zanciphisa imeko ye-esophageal ukuya kuthi ga kwi-54% kwaye yehlisa inani lamathumba ukuya kuthi ga kwi-62% ().

Kwangokunjalo, olunye uphononongo lwezilwanyana lubonise ukuba ukunika iigundane ukukhutshwa kwequnube kwafunyanwa kuthintela ii-biomarkers zomhlaza ().

Ngokusekwe kwezi zinto zifunyanisiweyo, kubandakanya ukukhonza okanye amajikijolo amabini kwisidlo sakho yonke imihla kunokunceda ekuthinteleni ukukhula komhlaza.

Gcina ukhumbula ukuba ezi zizilwanyana kunye nezifundo zokujonga ezijonga iimpembelelo zedosi egxothiweyo, kunye nophando lomntu oluyimfuneko.

Isishwankathelo Olunye uvavanyo lwe-tube-test kunye nezilwanyana lufumanise ukuba iikhompawundi kumajikijolo zinokunciphisa ukukhula kunye nokusasazeka kweentlobo ezithile zomhlaza.

5. Isinamon

ICinnamon yaziwa kakhulu ngezibonelelo zayo zempilo, kubandakanya nokukwazi ukunciphisa iswekile yegazi kunye nokunciphisa ukudumba (,).

Ukongeza, ezinye ityhubhu yokuvavanya kunye nezifundo zezilwanyana zifumanise ukuba isinamon inokunceda ukuthintela ukusasazeka kweeseli zomhlaza.

Uvavanyo lwe-tube-test lufumanise ukuba isicatshulwa se-sinamoni sikwazi ukunciphisa ukusasazeka kweeseli zomhlaza kunye nokubangela ukufa kwabo ().

Olunye uphononongo lwetyhubhu yovavanyo lubonise ukuba isinamon ebalulekileyo yeoyile icinezele ukukhula kweeseli zomhlaza entloko nasentanyeni, kwaye kunciphise kakhulu ubungakanani beethumba ().

Isifundo sezilwanyana sikwabonakalise ukuba isinamoni esikhutshiweyo senza ukufa kweseli kwiiseli zethumba, kwaye kunciphise nokuba zingakanani izilonda ezikhule kwaye zasasazeka ().

Kubandakanya itispuni e-1 / 2-1 (i-2-4 yeespuni) yesinamoni kwindlela otya ngayo ngosuku inokuba luncedo kuthintelo lomhlaza, kwaye ingeza nezinye izibonelelo ngokunjalo, njengokunciphisa iswekile yegazi kunye nokwehla kokudumba.

Nangona kunjalo, kufuneka uphando olongezelelekileyo lokuqonda ukuba isinamon inokuluchaphazela njani ukukhula komhlaza ebantwini.

Isishwankathelo Ityhubhu yovavanyo kunye nezifundo zezilwanyana zifumene ukuba ukukhutshwa kwesinamon kunokuba neepropathi zomhlaza kwaye kunokunceda ukunciphisa ukukhula kunye nokusabalala kwamathumba. Uphando olungakumbi ebantwini luyafuneka.

6. Amandongomane

Uphando lufumanise ukuba ukutya amandongomane kunokudityaniswa kumngcipheko ophantsi weentlobo ezithile zomhlaza.

Umzekelo, uphononongo lujonge izidlo zabantu abayi-19,386 kwaye kwafumanisa ukuba ukutya isixa esikhulu samandongomane kunxulunyaniswa nokwehla komngcipheko wokubulawa ngumhlaza ().

Olunye uphononongo lwalandela abathathi-nxaxheba abangama-30,708 ukuya kuthi ga kwiminyaka engama-30 kwaye bafumanisa ukuba ukutya amandongomane rhoqo kunxulunyaniswa nomngcipheko wokuhla komhlaza wecolorectal, pancreatic kunye ne-endometrial cancers ().

Olunye uphononongo lufumanise ukuba iintlobo ezithile zamandongomane zinokudityaniswa nomngcipheko womhlaza ophantsi.

Umzekelo, amandongomane aseBrazil aphakamileyo kwi-selenium, enokunceda ukukhusela umhlaza wemiphunga kwabo bakwisimo selenium esisezantsi ().

Kwangokunjalo, isifundo esinye sezilwanyana sibonakalise ukuba ukondla iimpuku zewalnuts kunciphise izinga lokukhula kweeseli zomhlaza wamabele nge-80% kwaye kunciphise inani lezidumbu ngama-60% ().

Ezi ziphumo zibonisa ukuba ukongeza ukukhonza amandongomane kwisidlo sakho yonke imihla kunokunciphisa umngcipheko wokuba nomhlaza kwixa elizayo.

Okwangoku, kufuneka uphando ngakumbi ebantwini ukumisela ukuba ngaba amandongomane anoxanduva kulo mbutho, okanye ngaba ezinye izinto ziyabandakanyeka.

Isishwankathelo Olunye uphononongo lufumanise ukuba ukonyuka kwamanani amandongomane kunokunciphisa umngcipheko womhlaza. Uphando lubonisa ukuba ezinye iintlobo ezithile ezinje ngamantongomane eBrazil kunye nama walnuts zinokudityaniswa nomngcipheko omncinci womhlaza.

7. I-oyile yeOlive

Ioyile yomnquma ilayishwe izibonelelo zempilo, ngenxa yoko akumangalisi ukuba yenye yezinto ezityiwa nguMeditera.

Izifundo ezininzi ziye zafumanisa ukuba ukutya kakhulu ioyile yomnquma kunokunceda ukukhusela umhlaza.

Olunye uphononongo olukhulu olwenziwe kwizifundo ezili-19 lubonise ukuba abantu abatya elona nani likhulu leoyile yomnquma banomngcipheko ophantsi wokuba nomhlaza wamabele kunye nomhlaza wenkqubo yokwetyisa kunaleyo inentwana yokutya ().

Olunye uphononongo lukhangele kumazinga omhlaza kumazwe angama-28 kwihlabathi liphela kwaye lafumanisa ukuba iindawo ezinobungakanani obuphezulu beoyile yomnquma behlile amazinga omhlaza ().

Ukutshintshela ezinye ioyile kukutya kwakho kwioyile yomnquma yindlela elula yokusebenzisa izibonelelo zempilo. Ungayihambisa ngaphezulu kweesaladi kunye nemifuno ephekiweyo, okanye uzame ukuyisebenzisa kwii-marinade zakho zenyama, iintlanzi okanye iinkukhu.

Nangona ezi zifundo zibonisa ukuba kunokubakho ubudlelwane phakathi kokutya ioyile yomnquma kunye nomhlaza, zinokubakho nezinye izinto ezichaphazelekayo. Izifundo ezingakumbi ziyafuneka ukujonga iimpembelelo ngqo zeoyile yomnquma kubantu abanomhlaza.

Isishwankathelo Izifundo ezininzi zibonise ukuba ukufunxwa okuphezulu kweoyile yomnquma kunokunxulunyaniswa nomngcipheko ocuthisiweyo weentlobo ezithile zomhlaza.

8. Isiphithiphithi

I-Turmeric sisiqholo esaziwa kakuhle ngepropathi yokukhuthaza impilo. ICurcumin, isithako sayo esisebenzayo, yikhemikhali enefuthe lokuchasana nokudumba, i-antioxidant kunye neempembelelo ze-anticancer.

Olunye uphononongo lujonge kwiziphumo ze-curcumin kwizigulana ezingama-44 ezinezilonda kwikholoni ezinokuba ngumhlaza. Emva kweentsuku ezingama-30, iigram ezi-4 ze-curcumin mihla le zinciphise inani lezilonda ezikhoyo nge-40% ().

Kwisifundo se-tube-test, i-curcumin yafunyanwa ukunciphisa ukusasazeka kweeseli zomhlaza wekolon ngokujolisa kwi-enzyme ethile enxulumene nokukhula komhlaza ().

Olunye uphononongo lwetyhubhu yovavanyo lubonise ukuba i-curcumin inceda ukubulala iiseli zomhlaza entloko nasentanyeni ().

ICurcumin ikwabonakalisiwe ukuba iyasebenza ekunciphiseni ukukhula kwemiphunga, amabele kunye neeseli zomhlaza wedlala lobudoda kwezinye izifundo zetyhubhu yovavanyo (,,).

Ngezona ziphumo zihle, jolisa ubuncinci i-1 / 2--3 yeetispuni (1-3 gram) yomhlaba oshushu ngosuku. Yisebenzise njengesiqholo somhlaba ukongeza incasa kukutya, kwaye uyimatanise nepepile emnyama ukukunceda ukunyusa ukufunxeka kwayo.

Isishwankathelo I-Turmeric iqulethe i-curcumin, ikhemikhali ebonakalise ukunciphisa ukukhula kweentlobo ezininzi zomhlaza kunye nezilonda kwi-tube-test nakwizifundo zabantu.

9. Iziqhamo zeCitrus

Ukutya iziqhamo ze-citrus ezifana neelamuni, iilime, iidiliya kunye neeorenji kunxulunyaniswa nomngcipheko omncinci womhlaza kwezinye izifundo.

Olunye uphononongo olukhulu lwafumanisa ukuba abathathi-nxaxheba abatya inani eliphezulu leziqhamo ze-citrus babenomngcipheko ophantsi wokukhula komhlaza wamaphecana okugaya kunye nokuphefumla okuphezulu ().

Uphengululo olujonge kwizifundo ezisithoba lufumanise ukuba ukutya iziqhamo zesitrasi kunxulunyaniswa nomngcipheko omncinci womhlaza wepancreatic ().

Okokugqibela, uphononongo lwezifundo ezili-14 lubonise ukuba ukutya kakhulu, okanye ubuncinci iinkonzo ezintathu ngeveki, zeziqhamo zesitrasi kunciphise umngcipheko womhlaza wesisu nge-28% ().

Olu phononongo lubonisa ukuba kubandakanya iinkonzo ezimbalwa ze-citrus ekutyeni kwakho veki nganye kunokunciphisa umngcipheko wokukhula kweentlobo ezithile zomhlaza.

Gcina ukhumbula ukuba ezi zifundo aziphenduli kwezinye izinto ezinokuthi zibandakanyeke. Izifundo ezingakumbi ziyafuneka malunga nendlela iziqhamo ze-citrus ezichaphazela ngayo ukukhula komhlaza.

Isishwankathelo Izifundo zifumanise ukuba ukutya kakhulu iziqhamo zesitrasi kunokunciphisa umngcipheko weentlobo ezithile zomhlaza, kubandakanya umhlaza wepancreatic kunye nesisu, kunye nomhlaza wokugaya kunye neendlela eziphezulu zokuphefumla.

10. Iflakisi

Ephakamileyo kwifayibha kunye neoli enempilo enentliziyo, i-flaxseed ingaba yongezwa ngokufanelekileyo ekudleni kwakho.

Olunye uphando lubonakalisile ukuba lunokunceda nokunciphisa ukukhula komhlaza kunye nokunceda ukubulala iiseli zomhlaza.

Kwesinye isifundo, abafazi abangama-32 abanomdlavuza webele bafumana i-muffin ye-flaxseed imihla ngemihla okanye i-placebo ngaphezu kwenyanga.

Ekupheleni kophononongo, iqela elineflakisi lalinciphisile amanqanaba amakishayo athile alinganisa ukukhula kwethumba, kunye nokunyuka kwesifo somhlaza esiseleni ().

Kwesinye isifundo, amadoda angama-161 anomhlaza wesibeletho aphathwa ngeflakisi, eyafunyanwa ukunciphisa ukukhula nokusasazeka kweeseli zomhlaza ().

I-flaxseed iphezulu kwi-fiber, ethi ezinye izifundo zifumanise ukuba ziyazikhusela kumhlaza we-colorectal cancer (,,).

Zama ukongeza icephe elinye (iigram ezili-10) zomhlaba ezifakwe iflakisi kwisidlo sakho mihla le ngokuzixuba zibe ziismoothies, uzifefe ngaphezulu kwesiriyeli kunye neyogathi, okanye ukongeze kwimpahla yakho oyithandayo ebhakwe.

Isishwankathelo Olunye uphononongo lufumanise ukuba i-flaxseed inokunciphisa ukukhula komhlaza kumhlaza webele kunye nakwi-Prostate. Kukwindawo ephezulu enefayibha, enokunciphisa umngcipheko womhlaza webala.

11. Iitumato

ILycopene sisixhobo esifunyenwe kwitumato esinoxanduva lombala waso obomvu odlamkileyo kunye neempawu zalo zomhlaza.

Izifundo ezininzi ziye zafumanisa ukuba ukonyuka kokutya kwe-lycopene kunye neetumato kunokukhokelela kumngcipheko omncinci womhlaza wesibeletho.

Uphengululo lwezifundo ezili-17 zikwafumanise ukuba ukutya okuphezulu kwitamatato eluhlaza, iitumato eziphekiweyo kunye ne-lycopene zonke zinxulunyaniswa nomngcipheko omncinci womhlaza webele ().

Olunye uphononongo lwabantu abangama-47,365 bafumanisa ukuba ukutya kakhulu isosi yetumato, ngakumbi, kunxulunyaniswa nomngcipheko omncinci wokuba nomhlaza webele ().

Ukunceda ukwandisa ukutya kwakho, faka iitumato okanye ezimbini zetumato ekudleni kwakho yonke imihla ngokuzongeza kwiisendwitshi, iisaladi, iisosi okanye izitya zepasta.

Okwangoku, khumbula ukuba ezi zifundo zibonisa ukuba kunokubakho umanyano phakathi kokutya iitumato kunye nokwehla komngcipheko womhlaza wedlala lobudoda, kodwa abahoyi ezinye izinto ezinokuthi zibandakanyeke.

Isishwankathelo Olunye uphononongo lufumanise ukuba ukutya kakhulu iitumato kunye ne-lycopene kunokunciphisa umngcipheko womhlaza webele. Nangona kunjalo, kufuneka uphando olongezelelekileyo.

12. Iigalikhi

Into esebenzayo kwigalikhi yi-allicin, ikhompawundi ebonakalisiweyo ukubulala iiseli zomhlaza kwizifundo ezininzi zetyhubhu yovavanyo (,,).

Izifundo ezininzi zifumene ubudlelwane phakathi kokutya igalikhi kunye nomngcipheko ophantsi weentlobo ezithile zomhlaza.

Olunye uphononongo lwabathathi-nxaxheba abangama-543,220 bafumanisa ukuba abo batya kakhulu Allium imifuno, enje ngegalikhi, amatswele, iilike kunye neetswele, zinomngcipheko osezantsi wesifo somhlaza kunabo bangafane bazitye ().

Uphononongo lwamadoda angama-471 lubonise ukuba ukuthathwa okuphezulu kwegalikhi kunxulunyaniswa nomngcipheko omncinci womhlaza wesibeletho ().

Olunye uphononongo lufumanise ukuba abathathi-nxaxheba abatya igalikhi eninzi, kunye neziqhamo, imifuno etyheli enzulu, imifuno eluhlaza emnyama kunye no-anyanisi, bebengenamathuba okuba nezidumbu ezilahlekileyo. Nangona kunjalo, olu phononongo aluzange lubeke bucala igalikhi ().

Ngokusekwe koku kufunyanisiweyo, kubandakanya i-2-5 gram (malunga ne-clove enye) yegalikhi entsha kwisidlo sakho ngemini inokukunceda uthathe ithuba lokukhuthaza impilo.

Nangona kunjalo, ngaphandle kweziphumo ezithembisayo ezibonisa umanyano phakathi kwegalikhi kunye nokwehla komngcipheko womhlaza, izifundo ezingakumbi ziyafuneka ukuvavanya ukuba ngaba ezinye izinto zidlala indima na.

Isishwankathelo I-Garlic iqulethe i-allicin, ikhompawundi ebonakalise ukubulala iiseli zomhlaza kwizifundo zetyhubhu yovavanyo. Izifundo ziye zafumanisa ukuba ukutya igalikhi engaphezulu kunokukhokelela ekunciphiseni umngcipheko wesisu, iprostate kunye nomhlaza ongqongqo.

13. Iintlanzi ezinamafutha

Olunye uphando lubonisa ukuba ukubandakanya iintlanzi ezimbalwa ekutyeni kwakho veki nganye kunokunciphisa umngcipheko womhlaza.

Olunye uphononongo olukhulu lubonise ukuba ukutya iintlanzi okuninzi kunxulunyaniswa nomngcipheko omncinci womhlaza wokugaya ().

Olunye uphononongo olulandele abantu abadala abangama-478,040 bafumanisa ukuba ukutya iintlanzi ezininzi kunciphise umngcipheko wokuba nomhlaza ongathandabuzekiyo, ngelixa inyama ebomvu kunye necutshuliweyo inyuse umngcipheko ().

Ngokukodwa, iintlanzi ezinamanqatha njenge salmon, mackerel kunye nee anchovies ziqulathe izakha mzimba ezibalulekileyo ezinjenge vithamin D kunye ne omega-3 fatty acids edibene nomngcipheko omncinci womhlaza.

Umzekelo, ukuba namanqanaba aneleyo e-vitamin D kukholelwa ukuba kukhusela kwaye kunciphise umngcipheko womhlaza ().

Ukongeza, i-omega-3 fatty acids icingelwa ukuba inqanda ukukhula kwesi sifo ().

Injongo yeenkonzo ezimbini zeentlanzi ezinamafutha ngeveki ukufumana idosi evuselelayo ye-omega-3 fatty acids kunye nevithamin D, kunye nokwandisa izibonelelo ezinokubakho kwezempilo zezi zakha mzimba.

Okwangoku, uphando olongezelelekileyo luyafuneka ukumisela ukuba ukusetyenziswa kweentlanzi ezinamafutha kunokuwuchaphazela njani ngqo umngcipheko womhlaza ebantwini.

Isishwankathelo Ukusetyenziswa kweentlanzi kunokunciphisa umngcipheko womhlaza. Iintlanzi ezinamanqatha ziqulathe ivithamin D kunye ne-omega-3 fatty acids, izondlo ezibini ekukholelwa ukuba ziyazikhusela kumhlaza.

Umgca osezantsi

Njengoko uphando olutsha luqhubeka nokuvela, kuye kwacaca ngakumbi ukuba ukutya kwakho kunokuba nefuthe elikhulu kumngcipheko womhlaza.

Nangona kukho ukutya okuninzi okunokubakho ukunciphisa ukwanda kunye nokukhula kweeseli zomhlaza, uphando lwangoku lilinganiselwe kuvavanyo lweetyhubhu, izilwanyana kunye nezifundo zokujonga.

Izifundo ezingakumbi ziyafuneka ukuqonda ukuba oku kutya kunokuchaphazela njani ngqo ukukhula komhlaza ebantwini.

Okwangoku, kukubheja okukhuselekileyo ukuba ukutya okunotye kukutya okupheleleyo, kudityaniswe nendlela yokuphila esempilweni, kuya kuyiphucula imiba emininzi yempilo yakho.