Ungatya njani ukuthintela umhlaza

Umxholo

• Ungakusebenzisa njani ukutya ukunqanda umhlaza
• Ukutya okuthintela umhlaza
• Iingcebiso zokuthintela ukukhula komhlaza

Ukutya okunotyebi kwii-antioxidants, ezinje ngeziqhamo ze-citrus, i-broccoli kunye ne-grains epheleleyo, umzekelo, kukutya okugqwesileyo okuthintela umhlaza kuba ezi zinto zinceda ukukhusela iiseli zomzimba ekonakaleni, zikwehlisa nesantya sokuguga kweseli kunye ne-oxidation, oko ke kuthintela iiseli kuwo wonke umzimba uhlangabezana notshintsho oluququzelela ukuqala komhlaza.

Ungakusebenzisa njani ukutya ukunqanda umhlaza

Iingcebiso ezi-5 ezilula zokusebenzisa ukutya ukuthintela umhlaza zezi:

1. Sela iziqhamo kunye nejusi yemifuno yonke imihla, njengejusi yetumato enamaorenji;
2. Beka imbewu, efana nejongilanga okanye imbewu ye-chia, kwiisaladi kunye neencindi zayo;
3. Yitya igranola kunye neziqhamo ezomisiweyo kwisidlo sakusasa;
4. Ixesha lokutya kunye negalikhi kunye nemon;
5. Yitya ubuncinci imifuno emithathu eyahlukeneyo yesidlo sasemini neyangokuhlwa.

Ukuthintela umhlaza, kubalulekile ukunqanda ukusetyenziswa kokutya okusulungekileyo, okuneswekile eninzi okanye amafutha, ngakumbi ezo zohlobo olugcweleyo, ezinje ngezo zibakhona kwi-picanha, umzekelo.

Ukutya okuthintela umhlaza

Okunye ukutya okuthintela umhlaza kunokuba:

• Ichicory, itumato, iminqathe, ithanga, isipinatshi, i-beet;
• Iziqhamo zeCitrus, iidiliya ezibomvu, iapilkosi, imango, ipapaya, iirharnate;
• Igalikhi, itswele, ibroccoli, icauliflower;
• Ujongilanga, ihazelnut, ipeanut, iimbewu zenut Brazil;
• Amazimba;
• I-oyile ye-olive, i-canola oyile;
• Isalmon, isardadi, ityhuna, imbewu ye-chia.

Ukongeza ekutyeni ukutya okunotye koku kutya, ukutya iziqhamo kunye nemifuno ubuncinci amaxesha ama-5 ngemini, kuyimfuneko ukugcina ubunzima bomzimba phantsi kolawulo kwaye kuluhlu olufanelekileyo lokuphakama nobudala.

Ukufunda ngakumbi malunga nokutya okulwa nomhlaza jonga: Ukutya okulwa umhlaza.

Iingcebiso zokuthintela ukukhula komhlaza

Gcina ubunzima rhoqo ukutya ubuncinci obuyimfuneko ukugcina ukusebenza kakuhle komzimba, ukunciphisa i-oxidation, kunceda ukuthintela umhlaza. Esinye sezona zizathu zokuba kwenzeke oku kungenxa yokuba iityhefu ziqokelelana ngaphakathi kwizicubu ze-adipose kwaye, xa usela emzimbeni kwaye utyeba kaninzi, ityhefu ikhutshelwa emzimbeni kwaye oku kunganceda kuphuhliso lomhlaza.

Khetha ukutya kwendaloNgaphandle kokusebenzisa iyeza lokubulala izitshabalalisi okanye izichumisi ezineziphumo ezongezelekayo emzimbeni, inokuba sesinye isicwangciso esiliqili nakubani na ofuna ukwenza into ukuzama ukuthintela ukukhula kwalo naluphi na uhlobo lomhlaza, ngakumbi xa kukho imbali yomhlaza usapho.

Ngapha koko, kubaluleke kakhulu ungatshayi, nokuba ayenziwa, ungasebenzisi amayeza amaninzi kunye nmusa ukusela iziselo ezinxilisayo rhoqo. Ezi zimo zengqondo ekufuneka zamkelwe ngendlela yokuphila engenamhlaza okanye ezinye izifo ezonyukayo.