Ukutya okuphezulu kwe-14 kunye neziXhobo zoKonzakala kweMidlalo

Umxholo

• 1. Ukutya okuneProteni eninzi
• 2. Ukutya okuneFibre-Rich
• 3. Iziqhamo nemifuno zityebile kwiVitamin C
• 4. I-Omega-3 Fatty Acids
• 5. Ukutya okuneZinc-Rich
• 6. Vitamin D kunye nokutya okuneCalcium-Rich
• 7. Yila
• 8. Iswekile yeglucosamine
• 9–14. Okunye ukutya okuLuncedo kwiiBone Fractures
• Thatha uMyalezo waseKhaya

Xa kuziwa kwimidlalo nakwiimbaleki, ukonzakala yinxalenye yomdlalo ongathandekiyo.

Nangona kunjalo, akukho mntu uthanda ukubekelwa ecaleni ixesha elide kunokuba liyimfuneko.

Ngethamsanqa, ukutya okuthile kunye nezongezo kunokunceda ukunciphisa ixesha elifunekayo ukuze umzimba wakho uphinde ubuye kwingozi yemidlalo.

Eli nqaku lidwelise ukutya oku-14 kunye nezongezelelo ekufuneka uziqwalasele ukongeza kwindlela otya ngayo ukunceda ukubuyela kwimeko yokulimala ngokukhawuleza.

1. Ukutya okuneProteni eninzi

Iprotein yindawo ebalulekileyo yokwakha izicubu ezininzi emzimbeni wakho, kubandakanya izihlunu.

Emva kokulimala kwezemidlalo, ilungu lomzimba elonzakeleyo lihlala lingenakunyuswa. Oku ngokubanzi kukhokelela ekunciphiseni kwamandla kunye nobunzima bemisipha (,,).

Nangona kunjalo, ukufumana iproteni eyaneleyo kunokunceda ukunciphisa le lahleko. Ngaphaya koko, ukutya okune-protein-eninzi kunokunceda ekuthinteleni ukudumba kungabi kubi kakhulu kwaye kunciphise ukubuyiswa kwakho (,).

Ngapha koko, ukonyusa kancinci ukutya kwakho kweeprotein emva kokuba uqale uqeqesha amalungu omzimba owonzakeleyo kwakhona akunceda ukuba wakhe nasiphi na isihlunu esilahlekileyo (,).

Kuzo zonke ezi zizathu, qiniseka ukuba ubandakanya ukutya okune-protein njengokutya inyama, intlanzi, inkukhu, i-tofu, iimbotyi, ii-ertyisi, amandongomane okanye iimbewu kwimenyu yakho yemihla ngemihla.

Ukuhambisa njani oku kutya imini yonke kubonakala kubalulekile (,).

Uphando lubonisa ukuba ukusasaza ukutya kwakho iiprotein ngokulinganayo ngaphezulu kwezine zokutya kunokubangela ukukhula kwemisipha ngaphezu kokuhanjiswa okungalinganiyo).

Iingcali zikwacebisa ukuba ukutya ukutya okutyayo okuneproteni ngaphambi kokulala kunokunceda ekuphuculeni inkqubo yokwakha izihlunu zomzimba wakho ngelixa ulele ().

Ukutya ukutya okune-protein eninzi kwisidlo ngasinye kunye nokutya okuncinci kunokunceda ukuthintela ukulahleka kwemisipha emva kokonzakala. Ukutya okune-protein okuninzi kunokukunceda ukuba uphinde ufumane ubunzima bemisipha ngokukhawuleza xa ubuyela kuqeqesho.

2. Ukutya okuneFibre-Rich

Ukuchacha ngokwenzakalisa kuhlala kubandakanya ukungasebenzi okanye ukusetyenziswa komda welungu lomzimba elonzakeleyo.

Ukuthintela oku kungakhokelela kumanqatha omzimba angafunekiyo, kubalulekile ukubuyekeza ngokutya kancinci.

Enye indlela yokunciphisa ikhalori yakho kukutya ukutya okunothe kwifayibha. Oku, kunye nokutya ukutya okune-protein okukhankanywe apha ngasentla, kuya kukunceda utye kancinci ngaphandle kokuziva ulambile ().

Kungenxa yokuba ukutya okutyebileyo okufana neziqhamo, imifuno, iimbotyi kunye neenkozo ezipheleleyo kunceda ukukhuthaza iimvakalelo zokugcwala emva kokutya (8,, 10).

Njengebhonasi eyongeziweyo, ukutya okunefayibha kuhlala kuphezulu kwezinye izakha mzimba eziyimfuneko ekubuyiseni kwakho, kubandakanya ivithamin C, i-magnesium kunye ne-zinc (,).

Nangona kunjalo, qaphela ukuba ukuthintela iikhalori kakhulu kunokunciphisa ukupholisa inxeba kunye nokukhuthaza ukulahleka kwemisipha, zombini ezo zichaphazela kakubi ukubuyisela (,,).

Ke ngoko, abantu abazama ukuphulukana namanqatha omzimba ngaphambi kokonzakala kufuneka baqwalasele ukuhlehlisa imizamo yabo yokunciphisa umzimba. Endaweni yoko, jolisa ekugcineni ubunzima bomzimba wakho kude kube kugqityiwe ukubuyiswa.

Ukutya ukutya okune-fiber enezinto ezininzi ngelixa uphulukana nokwenzakala kunokuba sisicwangciso esisebenzayo sokunciphisa inzuzo yamafutha omzimba angafunekiyo.

3. Iziqhamo nemifuno zityebile kwiVitamin C

I-Vitamin C inceda umzimba wakho wenze i-collagen, enceda ukugcina ukuthembeka kwamathambo akho, izihlunu, ulusu kunye nemisipha (,,).

Ke ngoko, ukufumana ivithamin C eyoneleyo ekudleni kwakho yindlela entle yokunceda umzimba wakho wakhe izicubu emva kokonzakala.

Ngapha koko, ivithamin C ineempawu zokulwa ne-antioxidant kunye ne-anti-inflammatory, ezinokukunceda ukukhawulezisa ukubuyisa kwakho ngokuthintela amanqanaba agqithisileyo (),.

Ngethamsanqa, ivithamin C yenye yeevithamini ezilula kakhulu zokufumana ukutya okutyayo.

Ukutya okunamaxabiso aphezulu kubandakanya iziqhamo zesitrasi, ipepile ebomvu nebomvu, intsimbi eluhlaza, i-kiwi, i-broccoli, amaqunube, iitumato, imango kunye nepapaya.

Nangona kunjalo, okwangoku akucaci nokuba izongezo zibonelela naziphi na izibonelelo kwabo sele befumana i-vitamin C eyaneleyo ekudleni kwabo.

Nangona kunjalo, inani elincinci labantu abangakwaziyo ukutya ukutya okwaneleyo okune-vitamin C banokufuna ukuqaphela ukuthatha izongezo.

Ukutya okune-Vitamin-C kunokunceda umzimba wakho ukuvelisa i-collagen efunekayo ukwakha izicubu emva kokonzakala. Inokukunceda ekuthinteleni ukudumba okugqithisileyo ekucothiseni ukubuya kwakho.

4. I-Omega-3 Fatty Acids

Emva kokonzakala, inqanaba lokuqala lokunyanga inxeba kuhlala kubandakanya ukudumba. Le mpendulo yokuvuvukala iluncedo kwaye iyafuneka kunyango olufanelekileyo ().

Nangona kunjalo, ukuba oku kudumba kuhlala kuphezulu kakhulu ixesha elide, kunokucothisa ukubuyela kwimeko yesiqhelo ().

Enye indlela yokuthintela ukuvuvukala okugqithisileyo ekubambezelekeni kokufumana kwakho kukutya ngokwaneleyo amafutha omega-3.

La mafutha, afumaneka kukutya okufana nentlanzi, i-algae, i-walnuts, i-flaxseeds kunye nembewu ye-chia, ayaziwa ukuba aneempawu ezichasayo ().

Unokuthintela ukudumba okungaphezulu okanye okude ngokuthintela amafutha e-omega-6, ahlala efumaneka kumbona, i-canola, i-cottonseed, i-soy kunye neeoyile zikajongilanga.

Ukutya amafutha amaninzi omega-6 kuyaziwa ukukhuthaza ukudumba, ngakumbi ukuba ukutya kwakho i-omega-3 fat is also low ().

Ukongeza, olunye uphononongo luxela ukuba izongezo ze-omega-3 zinokunceda ukwandisa ukwenziwa kweprotein yemisipha, ukunciphisa ukuphulukana nemisipha ngexesha lokunyanzelwa kunye nokukhuthaza ukubuyela kwimeko yesiqhelo (,,,).

Oko kwathiwa, ukungena okuphezulu kwamafutha omega-3 kwizongezo kunokunciphisa amandla omzimba wakho wokuphinda ufumane ubunzima bemisipha wakuba ubuyele kuqeqesho. Ke ngoko, kunokuba ngcono ukonyusa i-omega-3 yokutya okutyayo kunokutya endaweni yokongeza ().

Ukutya okutyebileyo kumanqatha e-omega-3 kunokunceda ukukhawulezisa ukubuyisela kwakho ngokunciphisa ukudumba okugqithisileyo okanye okungapheliyo. Ukunciphisa ukutya kwakho i-omega-6 ngamafutha kunokuba luncedo.

5. Ukutya okuneZinc-Rich

I-Zinc iyinxalenye yee-enzyme ezininzi kunye neeproteni, kubandakanya nezo ziyimfuneko ekuphiliseni inxeba, ukulungiswa kwezicubu kunye nokukhula (,).

Ngapha koko, uphononongo lubonisa ukuba ukungafumani zinki ngokwaneleyo ekutyeni kwakho kunokulibazisa ukuphola kwenxeba (,).

Ke ngoko, ukutya ukutya okunezinki njengenyama, intlanzi, iqokobhe, ukubola, iimbewu, amandongomane kunye neenkozo ezipheleleyo kunokukunceda ukuba uphinde uchache ngokwenzakala.

Abanye abantu banokuhendeka ukuba bathathe nje izongezo ze-zinc ukuqinisekisa ukuba bayazifezekisa iingcebiso zabo.

Kodwa i-zinc ikhuphisana nobhedu ekufunxeni, ke ukufumana idosi ephezulu ye-zinc kwizongezo kunokunyusa amathuba okusilela kobhedu (26).

Ngokubanzi, ukuba imeko yakho ye-zinc ilungile, i-zinc eyongezelelweyo evela kwizongezo mhlawumbi ayinakukhawulezisa ukuphilisa amanxeba. Nangona kunjalo, ukufumana okwaneleyo kwindlela otya ngayo kubalulekile.

Ukutya rhoqo ukutya okutyebileyo kwe-zinc kunokunceda ukukhawulezisa ukuphilisa amanxeba kunye nokulungiswa kwezicubu kunye nokukhula.

6. Vitamin D kunye nokutya okuneCalcium-Rich

I-calcium yinto ebalulekileyo yamathambo namazinyo. Ikwabandakanyeka kwizihlunu zemisipha kunye nokubonakaliswa kwemithambo-luvo (27).

Yiyo loo nto kubalulekile ukukuqinisekisa njalo fumana ikhalsiyam eyaneleyo - ayisiyiyo nje kuphela xa uchacha ekonzakaleni.

Ukutya okune-calcium eninzi kubandakanya iimveliso zobisi, imifuno enamagqabi, isardadi, i-broccoli, i-okra, ii-almonds, i-seaweed kunye ne-calcium-fortified tofu kunye nobisi lwezityalo.

UVitamin D ukwasebenza umsebenzi obaluleke ngokulinganayo kuba unceda umzimba wakho ukuba uthathe ikhalsiyam efumaneka kukutya okutyayo. Kunye necalcium, idlala indima ebalulekileyo ekufumaneni ukwenzakala kwethambo (28,).

Kwakhona, ukufumana i-vitamin D eyaneleyo kunokunyusa amathuba okufumana kwakhona emva kotyando. Umzekelo, uphononongo lufumene inqanaba elifanelekileyo le-vitamin D elinokuphucula ukubuyiswa kwamandla emva kotyando lwangaphakathi lwe-ligament (ACL) (, 31).

Bambalwa ukutya okwendalo okuqulathe ivithamin D, kodwa umzimba wakho uyakwazi ukwenza ivithamin D ukusuka ekuvezeni ilanga.

Abo bahlala kwimozulu esemantla okanye bachitha ixesha elincinci ngaphandle kunokudinga izongezo zokufumana ivithamin D eyaneleyo (28).

Ukutya ukutya okwaneleyo okune-calcium kuyimfuneko ekubuyiseni ngokufanelekileyo ukwaphuka. Ukufumana i-vitamin D eyaneleyo kunokukunceda.

7. Yila

I-Creatine yinto efumaneka ngokwenyama, inyama yenkukhu kunye neentlanzi.

Inceda umzimba wakho uvelise amandla ngexesha lokuphakamisa okunzima okanye umthambo omkhulu. Umzimba womntu unokuvelisa malunga ne-1 gram nganye ngosuku ().

I-Creatine iye yaba sisongezelelo esidumileyo esisetyenziselwa ukwandisa ubunzima bemisipha kunye nokuphucula ukusebenza kwimidlalo eyahlukeneyo ().

Into enomdla kukuba inokukunceda uchache kwingozi.

Olunye uphononongo luxele ukuba izongezo ze-creatine zonyusa ukuzuza kobunzima bemisipha kunye namandla alahlekileyo ngexesha leeveki ezimbini zokunyanzeliswa ngaphezulu kwe-placebo ().

Olunye uphononongo lufumanise ukuba abantu abongezelelekileyo nge-creatine balahlekelwe yimisipha encinci kumzimba wabo ongasentla ngexesha leveki lokuthotywa kunabo banikwe indawo ye-placebo. Nangona kunjalo, ayizizo zonke izifundo ezifumene ezi ziphumo (,,).

Zombini ezi zifundo zibonisa iziphumo ezincumisayo zibonelela ngesongezelelo se-creatine kwiidosi ezine zeegrama ezintlanu suku ngalunye.

Kubalulekile ukuba uqaphele ukuba okwangoku akukho sivumelwano malunga nokuyila kunye nokubuyiselwa kokulimala kwezemidlalo. Oko kwathiwa, akukho zifundo ukuza kuthi ga ngoku ezifumene naziphi na iziphumo ezibi.

I-Creatine ihlala yenye yezona zinto zifundwayo, ezikhuselekileyo zokuncedisa ngeenxa zonke, ngoko kuya kuba kuhle ukuzama (,).

I-creatine inokukhuthaza ukubuyiswa kwakho ngokunciphisa ubuninzi bemisipha olahlekelwa yiyo ngokukhawuleza emva kokulimala kwakho. Inokukunceda ukuba uphinde uphinde ufumane izihlunu ngokukhawuleza xa ubuyela kuqeqesho.

8. Iswekile yeglucosamine

I-Glucosamine yinto yendalo efumaneka kulwelo olujikeleze amalungu akho. Kubandakanyeka ekudalweni kweetoni, iigaments kunye ne-cartilage.

Umzimba wakho ngokwendalo uvelisa i-glucosamine, kodwa ungawonyusa amanqanaba akho ngokuncedisa. Izinto ezincedisayo zenziwa ngokubanzi nokuba zenziwe ngeqokobhe leentlanzi okanye ingqolowa ebilayo.

Uphando kubantu abane-arthritis lubonisa ukuba i-glucosamine inokuba luncedo ekunciphiseni iintlungu (,,).

Kwakhona, uphononongo lwabantu abasempilweni lubonisa ukuba ukongeza nge-1-3 yeegram ze-glucosamine ngemini kunokunceda ukunciphisa ukonakala ngokudibeneyo (,,).

Olunye uphononongo lwezilwanyana lwamva nje lukwabonakalise ukuba ukuthatha i-glucosamine mihla le emva kokophuka kunokukhawulezisa ukuguqulwa kwethambo ().

Ngokusekwe kwezi zinto zifunyanisiweyo, abanye abantu bathatha izongezo ze-glucosamine ukunceda ukunciphisa iintlungu emva kokulimala ngokudibeneyo kunye nethambo okanye ukukhawulezisa ukubuyisa kwizaphuko. Nangona kunjalo, uphando oluninzi luyafuneka ngaphambi kokuba kwenziwe izigqibo ezinamandla.

Kubalulekile ukuba uqaphele ukuba izongezo ze-glucosamine zingabeka umngcipheko kwabo bangadibaniyo ne-shellfish okanye iodine, abasetyhini abakhulelweyo kunye nabo banesifo seswekile, i-cholesterol ephezulu, isifuba okanye uxinzelelo lwegazi (46).

I-Glucosamine inokunceda ukunciphisa iintlungu kwaye ikhawulezise ukubuyela kwimeko yesiqhelo. Nangona kunjalo, uphando olongezelelweyo luyafuneka kwaye abanye abantu akufuneki baluthathe.

9–14. Okunye ukutya okuLuncedo kwiiBone Fractures

Ukongeza ekufumaneni i-calcium kunye ne-vitamin D eyaneleyo, ukungena kakuhle kwezi zondlo zilandelayo kunokuba negalelo ekuvuseleleni ngokukhawuleza kwithambo ():

1. Magnesium: Ukukhuthaza ukomelela kwethambo kunye nokuqina. Ifunyenwe kwiiamangile, iicashews, amandongomane, izikhumba zeetapile, irayisi emdaka, iimbotyi zezintso, ii-ertyisi ezinamehlo amnyama, iilentile kunye nobisi.
2. Isilicon: Idlala indima ebalulekileyo kwinqanaba lokuqala lokwakheka kwethambo. Eyona mithombo ilungileyo ibandakanya ukutya okuziinkozo okupheleleyo kunye nokutya okuziinkozo, iminqathe kunye neembotyi eziluhlaza.
3. Iivithamini K1 kunye neK2: Yalathisa i-calcium emathanjeni kwaye inceda ekuphuculeni ukomelela kwethambo. Eyona mithombo ilungileyo ibandakanya imifuno enamagqabi, ihlumelo laseBrussels, iprunes, i-sauerkraut, natto, miso, inyama yenyama, izikhupha zamaqanda kunye neemveliso zobisi ezivela kwiinkomo ezitya ingca.
4. IBoron: Ukukhuthaza impilo yethambo ngokunyusa i-calcium kunye nokugcinwa kwemagnesium kunye nokunyusa isiphumo sevithamin D. Iiprunes ngowona mthombo mhle wokutya.
5. Inositol: Inceda ukuphucula ukufakwa kwecalcium emathanjeni. Ifunyenwe kwi-cantaloupe, iidiliya, iorenji kunye neplanga.
6. Arginine: Le amino acid iyafuneka ukuvelisa i-nitric oxide, ikhompawundi eyimfuneko ekuphiliseni ukwaphuka. Eyona mithombo ilungileyo ibandakanya inyama, ubisi, iinkukhu, ukutya kwaselwandle, amandongomane kunye ne-oatmeal.

Abo baphola kwithambo lokophuka kufuneka batye ukutya okunotyebileyo kwezi zondlo mihla le.

Izakhamzimba ezichazwe apha ngasentla ziyimfuneko kwimpilo yamathambo akho. Ke ngoko, ukufumana okwaneleyo kunokukunceda ukuba ubuye ukophuka ngokukhawuleza.

Thatha uMyalezo waseKhaya

Xa kufikwa ekuphulukaneni nokwenzakala kwezemidlalo, izinto ezininzi ziya kudlala.

Ngelixa ayizizo zonke eziphantsi kwempembelelo yakho, inye into onokuyilawula zizakhamzimba ozinika umzimba wakho.

Ke ngoko, ukutya rhoqo ukutya kunye nezongezo ezichazwe kweli nqaku yenye yeendlela onokukhawulezisa ukubuyisa kwakho.