Ukudibanisa njani ukutya ngokuchanekileyo

Umxholo

• Itafile yokudibanisa ukutya
• Isaladi eyonyusa ukufunxwa kwecalcium kunye nokuphucula ukujiya kwegazi
• Ijusi yokunciphisa i-cholesterol
• Isaladi yokuguga
• Ijusi yegazi
• Isosi yokuthintela umhlaza wedlala lobudoda

Ukudibanisa ukutya ngokuchanekileyo kunokunceda ekuqiniseni unyango kunye nonyango lwe-osteoporosis, i-gout, i-anemia, usulelo lwendlebe kunye ne-aleji yeentlobo ezahlukeneyo, ukongeza kwizifo ezithile ezinganyangekiyo ezifana nesifuba okanye isifo se-crohn. Umdibaniso ofanelekileyo wokutya sisitshixo ekuphuculeni ukufunxwa kwezakhamzimba eziqulathiweyo.

Itafile yokudibanisa ukutya

Amanye amalungiselelo ngokudityaniswa okwandisa amandla ezondlo okutya kunye nefuthe lawo eliluncedo kwimpilo zezi:

Isaladi eyonyusa ukufunxwa kwecalcium kunye nokuphucula ukujiya kwegazi

• Iletisi, ibroccoli, isalmon enongwe ngeoyile ye-olive kunye nokufefa iiamangile ezicoliweyo. Sisityebi kwi-calcium kunye neeVithamini A, D, E kunye no-K.

Ijusi yokunciphisa i-cholesterol

• I-Orenji ene-oats esongiweyo. Vitamin C kwiorenji yonyusa ukusebenza kweoat phenolic compounds ekulweni i-cholesterol embi.

Isaladi yokuguga

• Utamatisi kunye nearugula. Ucebile kwi-flavonoids kunye ne-vitamin C enceda ukukhusela iiseli kumonakalo obangelwa ukuguga.

Ijusi yegazi

• I-Orenji kunye neklabishi. IVitamin C inceda ukufunxwa kwentsimbi efumaneka kwimifuno, encedisa kwimveliso yeeseli ezibomvu zegazi.

Isosi yokuthintela umhlaza wedlala lobudoda

• Broccoli kunye netumato. Sisityebi kwi-lycopene (iitumato) kunye ne-sulforaphane (broccoli) ezidityanisiweyo zinceda ekulweni nomhlaza webele. iresiphi: 1.5 ibrokholi ebilisiweyo. I-2.5 yeetamati ezinqunqiweyo kunye ne-1 indebe yesosi yetumato esele ilungile.

Okunye ukutya okudityanisiweyo kuphucula ukufunxeka kwezondlo ezithile kwaye kufuneka kudliwe kunye, kodwa okunye ukutya kuthintela ukufunxeka kwezondlo kokunye ukutya kwaye ke kufanele ukuba kuthintelwe ukukutya kunye, njengekofu kunye nobisi, apho icaffeine inciphisa amandla Umzimba ukufunxa calcium.

Ukutya kunako kwaye kufuneka kusetyenziselwe ukomeleza unyango kunye nonyango lwe-osteoporosis, igawuthi, i-anemia, usulelo lwendlebe kunye ne-aleji yeentlobo ezahlukeneyo, ukongeza kwizifo ezithile ezinganyangekiyo ezifana nesifuba okanye isifo se-crohn. Kungenxa yokuba ukutya ngakunye kunamawaka ezinto ezetyiswayo ngumzimba ngokulandelelana okunceda ekufunxeni izondlo.