Indlela yokuzikhusela kusulelo ngokwendalo?

Indlela yokuzikhusela kusulelo ngokwendalo?

iziqhamo nemifuno

Uphando lubonisa ukuba imifuno enamagqabi aluhlaza etyebile ngevithamin K efana nesipinatshi, ibrokholi kunye nekhaphetshu zinciphisa ukudumba, kunye nento enika umbala kwiziqhamo ezifana necheri namaqunube.

Amazimba

I-oatmeal, irayisi emdaka kunye nesonka sengqolowa yisiriyeli enefayibha eninzi, enokunceda nokunyanga izifo.

Iimbotyi

Ziphezulu kwifiber, kwaye ziqulethe i-antioxidants kunye nezinye izinto ezichasayo.

amandongomane

Iqulethe uhlobo olunempilo lwamafutha olunceda ukuyeka ukudumba, kodwa kufuneka ubambelele ekutyeni kuphela amandongomane ambalwa ngosuku, ukuthintela amafutha amaninzi kunye neekhalori.

intlanzi

Yidla ubuncinane kabini ngeveki, ngakumbi i-salmon, ityhuna, kunye nesardadi, equkethe i-omega-3 fatty acids eninzi elwa nezifo.

Imifuno kunye neziqholo

Ukongeza i-antioxidants kunye ne-flavour efanelekileyo ekutyeni kwakho, njenge-turmeric, efumaneka kwi-curry powder, kunye negalikhi, enciphisa ukuvuvukala emzimbeni.

Ngolu hlobo lokutya lwendalo lukhusela ukosuleleka, kukho okunye ukutya ekufuneka sikulumkele, njengoko kwandisa ukosuleleka, okufana neelekese, iziselo ezithambileyo, amafutha amaninzi kunye nenyama ebomvu egayiweyo, ukutya okuqhotsiweyo, izinto ezimhlophe zekofu kunye nokutya okuqulathe i-trans fats. .

Ekugqibeleni, oogqirha bafumanisa ukuba ukutshintsha ukutya kunye nokuthembela kwi-anti-inflammatories yendalo yithuba lokuthintela ukuvuvukala okungapheliyo, oku kukuvuvukala kwendalo okuphindaphindiweyo kwaye kunokubangela umhlaza, isifo sikashukela, isifo se-Alzheimer kunye nesifo senhliziyo.

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