Iingcebiso ezi-5 zokondla ukulawula isifuba
Umxholo
- 1. Yitya ukutya okuchasayo
- Yitya iiprotein ezininzi
- 3.Yandisa ukusetyenziswa kolwelo
- 4. Nciphisa ukusetyenziswa kweswekile
- 5. Nciphisa ukusetyenziswa kokutya okunotye kwi-omega-6
- Imenyu yesampulu yesifuba
Kuba i-asthma sisifo esibangela ukudumba kwendlela yokuphefumla, abantu abanale meko kufuneka batye ngononophelo, bakhethe ukutya okune-anti-inflammatories kunye ne-antioxidants, njengokutya okunotye kwi-omega-3, umzekelo.
Ukongeza, kuya kufuneka bakuphephe ukutya ukutya okuneswekile eninzi, njengoko ii-carbohydrate zisebenzisa ioksijini engakumbi xa zetyisiwe, zikhulisa umsebenzi wokuphefumla kwaye zonyusa amathuba okuhlaselwa sisifuba.
Ukutya kukodwa akuncedi ukunyanga isifuba, kodwa kukuphucula, kwaye, ke, kufanelekile ukuba kuncede unyango oluboniswe ngugulmonologist.
Apha ngezantsi kukho iingcebiso zezondlo ezinokunceda ekunciphiseni iimpawu kunye nokunciphisa ukuphindaphindeka kohlaselo lwesifo sombefu.
1. Yitya ukutya okuchasayo
Ukutya okuchasene nokudumba kunciphisa ukuveliswa kwezinto emzimbeni ezikhuthaza ukudumba kwethishu yemiphunga. Ukongeza ekuthandeni amajoni omzimba, okwenza ukuba umzimba umelane nezinye izifo, ezinje ngomkhuhlane okanye umkhuhlane, umzekelo.
I-Omega-3, ivithamin C, ivithamin A kunye no-E, allicin, polyphenols, phakathi kwezinye izinto, zinamandla okulwa ne-antioxidants aneempawu ezichasayo. Okunye kokutya okunokubandakanywa kubomi bemihla ngemihla yi-salmon, ityhuna, isardadi, i-oyile ye-olive, imbewu ye-chia, imbewu yeflakisi, iavokhado, iorenji, istrawberry, i-kiwi, iguava, i-broccoli, ikhaphetshu, igalikhi, itswele, phakathi kwabanye.
Yitya iiprotein ezininzi
Kwezinye iimeko, i-asthma iphathwa nge-steroids. Nangona kunjalo, olu hlobo lwamayeza lunokunyusa ukonakala kweeproteni zomzimba. Ke ngoko, ngexesha lolawulo lwayo kubalulekile ukutya izixa ezikhulu zokutya okune-protein, ngakumbi kwimeko yabantwana, abakwisigaba sokukhula.
3.Yandisa ukusetyenziswa kolwelo
Ukunceda ukufafaza nokususa ukhuseleko oluveliswe njengesifuba ngokulula, kuyacetyiswa ukuba usele iilitha ezi-2 zolwelo ngosuku, kwaye amanzi, iti okanye iijusi zendalo ngaphandle kweswekile zinokutyiwa.
4. Nciphisa ukusetyenziswa kweswekile
Kubalulekile ukuba abantu abane-asthma banqande impilo kunye nokutya okunotye kwiishukela ezilula kunye namafutha agcweleyo, ukongeza kwiimveliso zorhwebo, ngakumbi ngexesha lobunzima. Oku kutya kune-pro-inflammatory, ke bakhetha ukudumba komzimba kunye nokunciphisa ukhuselo, okwenza kube nzima ukulawula isifuba.
Ukongeza, ukutya kakhulu ukutya okunotye iswekile kunokwenza ukuphefumla kubenzima, kuba ngexesha lokucolwa kwemetabolism kusetyenziswa isixa esikhulu seoksijini ukwetyiswa kunye nenxalenye enkulu yekhabhon diokside ikhutshwa, ibangela ukudinwa kwimisipha yokuphefumla.
Ngesi sizathu, ukusetyenziswa kweziselo ezihlwahlwazayo, iswekile emhlophe, iicookies, iitshokholethi, iikeyiki, iilekese, amashwamshwam, ukutya okuphekiweyo kunye nokutya okukhawulezileyo kufuneka kuthintelwe.
5. Nciphisa ukusetyenziswa kokutya okunotye kwi-omega-6
Kubalulekile ukuba ukusetyenziswa kwe-omega-6 akukho mkhulu kunokusetyenziswa kwe-omega-3, kuba inokwandisa nokudumba komzimba. Eminye imizekelo yokutya okutyebileyo kwi-omega 6 yioyile yesoyile, ioyile yeapile kunye neoyile kajongilanga.
Imenyu yesampulu yesifuba
| Ukutya okuphambili | Usuku 1 | Usuku 2 | Usuku 3 |
| Isidlo sakusasa | 1 indebe yekofu kunye nobisi + i-omelet yesipinatshi | I-Oat pancake ngebhotolo kunye necocoa + iziqhamo ezinqunqiweyo | Izilayi ezi-2 zesonka esipheleleyo kunye noshizi omhlophe + 1 ijusi yejusi yeorenji |
| I-snack yasekuseni | I-yogurt ecacileyo ye-1 kunye ne-1punipoon ye-oats | 1 kiwi ephakathi | Iiyunithi ezingama-20 zamandongomane + amacandelo amabini ephayinaphu |
| Isidlo sasemini isidlo sangokuhlwa | 1 i-salmon fillet eyosiweyo + irayisi emdaka + isosi yeasparagus ngecephe leoyile yeoyile | Iigram ezili-100 zenkukhu stroganoff + quinoa + isaladi ye-broccoli eneekherothi enongwe ngecephe leoyile yeoyile | Amanqanaba ali-100 ebisi lenkukhu egcadiweyo kunye neetapile ezigcadiweyo + isaladi, itswele kunye nesaladi yetumato enongwe ngecephe leoyile yeoyile kunye neviniga |
| Ukutya okusemva kwemini | 1 itangerine ephakathi | I-yogurt e-1 ecekeceke kunye ne-1/2 ye-banana esikiweyo + itispuni ye-chia | I-toast ye-2 epheleleyo kunye neepunipoyi ezi-2 ze-avocado kunye neqanda eli-1 eliqhuqhiweyo |
Izixa-mali ezibonisiweyo ziyahluka ngokobudala, isini, ukusebenza komzimba kunye nezifo ezinxulumene noko, kubalulekile ukuba ufune isikhokelo kwingcali yesondlo ukuze uvavanyo olupheleleyo lwenziwe kwaye isicwangciso esifanelekileyo sesondlo sijongwe ngokweemfuno zomntu.
Jonga le vidiyo ilandelayo ukuze ufumane ezinye iingcebiso zokuphelisa isifuba:
Qiniseka Ukuba Ufunda
U-Katrín Davíðsdóttir, oyena mfazi ulungileyo eMhlabeni, wabelana ngendlela yokuba yiMbaleki emnika amandla