Ukutya okumibalabala kunokuyiphucula njani impilo

Umxholo

• Ukutya okumthubi kunye neorenji kulusu
• Ukutya okuluhlaza kwegazi
• Ukutya kwamathambo amhlophe
• Ukutya okubomvu ukukhupha ityhefu
• Ukutya okumfusa kwentliziyo
• Ukutya okumdaka emathunjini

Ukuphucula impilo yakho kuyacetyiswa ukuba utye ukutya okumibalabala nesidlo ngasinye, kuba yimithombo yeevithamini, iiminerali kunye nemicu eqinisekisa ukusebenza kakuhle komzimba. Imibala ekutyeni ibonisa izondlo ezahlukileyo kwaye umbala ngamnye uzisa izibonelelo ezinje ngokuthintela isifo sentliziyo kunye nomhlaza, ukongeza ekuphuculeni impilo yethambo, ulusu kunye namathumbu.

Ukutya ukutya okumibalabala, ubuncinci besitya kufuneka sibe nemifuno kunye neziqhamo, kwaye iziqhamo kufuneka zibekhona kwiidizethi kunye nokutya okulula. Jonga apha ngezantsi izibonelelo eziza nombala ngamnye emzimbeni.

Ukutya okumthubi kunye neorenji kulusu

Ukutya oku-orenji kunye no-orenji kunalo mbala ngenxa yezinto ezibizwa ngokuba zii-carotenoids, ezichasene ne-oxidants, kwaye zityebile kwiivithamini A, C no-E. Eminye imizekelo yoku kutya kuku-orenji, iminqathe, ipayina, umbona, ithanga, ipapaya, itangerine kunye izambane eliswiti. Oku kutya kunezibonelelo zempilo ezinje:

• Uthintelo lwezifo zentliziyo;
• Uthintelo lomhlaza;
• Ukukhusela umbono;
• Inyathelo lokulwa negazi;
• Ukugcinwa kolusu kunye nempilo yeenwele.

Ukutya okuorenji kuyanceda ukugcina i-tan, kuba ivuselela imveliso ye-melanin, i-pigment enika umbala kulusu. Jonga indlela yokuqinisekisa ulusu lusu ngaphandle kokugcakamela ilanga.

Ukutya okuluhlaza kwegazi

Ukutya okuluhlaza kunalo mbala ngenxa yeklorophyll, kwaye uneepropathi zokulwa ne-anti-oxidant kunye ne-detoxifying, ukongeza ekubeni sisityebi kwifayibha. Oku kutya kutyebile kwi-calcium, i-phosphorus, i-magnesium, i-iron, i-zinc kunye neevithamini A, C, E no-K, kwaye abameli babo abaphambili yi-lettuce, isipinatshi, i-kale, i-broccoli, i-watercress, ipepile eluhlaza, ikhukhamba, icoriander, i-kiwi kunye neavokhado. Izibonelelo zempilo zoku kutya zezi:

• Uthintelo kunye nokulwa i-anemia;
• Uthintelo lwe-osteoporosis;
• Uthintelo lomhlaza;
• Ukuphuculwa kolawulo lweswekile;
• Ukunciphisa uxinzelelo lwegazi;
• Ukunciphisa i-cholesterol.

Ukuphucula ukufunxwa kwentsimbi emathunjini, ukutya okunotye ngentsimbi kufuneka kutyiwe kunye nomthombo wevithamini C, njengokutya okutyheli. Jonga amaqhinga ama-3 okutyebisa ukutya ngentsimbi.

Ukutya kwamathambo amhlophe

Ukutya okumhlophe kuqulethe iipolyphenol, i-calcium, i-potassium kunye ne-magnesium, kunye nombala wabo wokukhanya ngenxa yento ebizwa ngokuba yi-flavin. Kweli qela kukho iitapile, itswele, igalikhi, amakhowa, icauliflower, ilike, i-yam, itheniphu, i-soursop, ibhanana kunye nepere. Oku kutya kunegalelo kwezempilo ngokuthi:

• Ukwakhiwa kunye nokugcinwa kwamathambo;
• Uthintelo lwezifo zentliziyo;
• Uthintelo lomhlaza;
• Ukusebenza kakuhle kwezihlunu, kubandakanya nentliziyo;
• Ukomeleza amajoni omzimba.

Nangona ukutya okumhlophe kungakhunjulwa kancinane xa kuthethwa ngokutya okumibalabala, kufuneka kusoloko kubakho kwisidlo esisempilweni.

Ukutya okubomvu ukukhupha ityhefu

Ukutya okubomvu kutyebile kwi-lycopene, antioxidant kwaye inoxanduva kumbala obomvu, kunye neanthocyanin, enceda ekulawuleni isifo seswekile. Imizekelo yokutya okubomvu ngamaqunube, ipepile, iitumato, iiapile, iirasbheri, iitsheri kunye neevatala. Izibonelelo zalo zempilo zezi:

• Ukuphuculwa kwegazi;
• Uthintelo lomhlaza;
• Ukupheliswa kwezinto ezinetyhefu emzimbeni;
• Ukuthintela ukudinwa nokudakumba;
• Ukuhambisa amanzi kunye noxinzelelo lwegazi.

Inani le-lycopene lonyuka ngokunyuka kweqondo lobushushu, yiyo loo nto iisosi zetumato ingumthombo ogqwesileyo wale antioxidant. Funda ngezinye izibonelelo zetamatato.

Ukutya okumfusa kwentliziyo

Ukutya okumfusa kucebile ngentsimbi kunye neevithamini ze-B, kunye nee-antioxidants kunye nefayibha. Okona kutya kuphekileyo kweli qela yiaçaí, umdiliya, iplamu, iblackberry, ibhatata emsobo, itswele ebomvu, ikhaphetshu ebomvu nesityalo seqanda. Izibonelelo zempilo zoku kutya zezi:

• Ulawulo lwecholesterol;
• Uthintelo lwezifo zentliziyo;
• Ukuthintela ukwaluphala ngaphambi kwexesha.

I-Resveratrol, i-antioxidant efumaneka kwimbewu kunye nolusu lweediliya, ikwakhona kwiwayini ebomvu. Izibonelelo zempilo zewayini zifunyanwa xa ukutya kuqhelekile kwaye kungamanani amancinci, malunga neglasi enye ngosuku. Funda ngakumbi malunga nezibonelelo zewayini.

Ukutya okumdaka emathunjini

Ukutya okuBrown kutyebile kwi-fiber, amafutha, i-selenium, i-zinc kunye ne-vithamini B. Kweli qela kukho iimbotyi, amandongomane, amandongomane, amandongomane, isinamoni, ihabile kunye nokutya okupheleleyo, okufana nerayisi emdaka. Emizimbeni yethu, oku kutya kunentshukumo yoku:

• Ukulawulwa kwamathumbu kunye nokuthintela ukuqhina;
• Ukulawulwa kwecholesterol kunye neswekile;
• Uthintelo lwezifo zentliziyo;
• Uthintelo lomhlaza;
• Ukomeleza amajoni omzimba.

Ukutya okupheleleyo, okutyebileyo kwifayibha, kufanelekile kulawulo lokuhamba kwamathumbu. Jonga iingcebiso ezi-3 ezenziwe ekhaya ukunyanga amathumbu abambekileyo.

Ukutya okungokwemvelo kunethuba lokungabinazo izilwanyana zokubulala izitshabalalisi kunye nezilondolozi, ezenza ukuba zilungele ukusetyenziswa kunye neepelisi kunye nabantwana. Imifuno efriziweyo kunye neziqhamo zikwagcina izondlo zazo kwaye zizinto ezinokubakho kubomi bemihla ngemihla, ukuba azinazo izinto zokubambisa ekubunjweni kwazo, ezinokujongwa kwizithako ezichazwe kwileyibhile.

Ukuba awuzithandi iziqhamo kunye nemifuno, jonga kwividiyo engezantsi ukuba wenze ntoni ukuzama ukuqala ukonwabela oku kutya.