Izinzuzo ezinhlanu ezimangalisayo zokudla isipinashi 

Izinzuzo ezinhlanu ezimangalisayo zokudla isipinashi 

1- Ukuvikelwa kwamehlo nokubona okuqinile

Isipinashi sigcwele inhlanganisela yezitshalo ezimbili, i-lutein ne-zeaxanthin, futhi uma udla isipinashi, lezi zinhlanganisela zakheka ku-retina yakho, zisebenze kancane njengezibuko zelanga, zihlunge ukukhanya okuluhlaza okwesibhakabhaka, futhi zisiza nokuqeda ama-radicals mahhala ayingozi ku-retina yakho. ngenjwayelo.

Lokhu kungasiza ekunciphiseni ingcuphe yokuba ne-macular degeneration (AMD) ehlobene neminyaka, okuyimbangela ehamba phambili yobumpumputhe Ucwaningo lokuqala lubonisa ukuthi ukunqwabelana kwe-lutein ku-retina yakho kungase kuthuthukise ukubona kwakho kahle uma une-AMD.

2- Ibala elikhanyayo

Amaqabunga esipinashi ahlinzeka ngamavithamini kanye nama-antioxidants alungele isikhumba sakho, futhi angase akusize unikeze isikhumba sakho ukukhanya okunempilo. Ucwaningo olwenziwa e-Australia lwathola ukuthi abesifazane abadla izithelo nemifino kakhulu (ikakhulukazi isipinashi, i-broccoli, ummbila, udali, ubhontshisi, umango, izithelo ezomisiwe, ama-apula namapheya) banesikhumba esikhanyayo uma kuqhathaniswa nozakwabo abangayidli leyo mifino nezithelo. .

3- Amathambo aqinile

Isipinashi sigcwele uvithamini K, ivithamini ehilelekile ekusetshenzisweni kwamathambo, futhi ucwaningo luye lwabonisa ukuthi abantu abangenalo le vithamini basengozini enkulu yokugula kwamathambo.

Kodwa kukhona nocwaningo lokuthi ukudla isipinashi njalo kanye neminye imifino eluhlaza kungase kube kuhle emathanjeni akho.

4- Thuthukisa umfutho wegazi

Kukhona ama-nitrate emvelo esipinashi angasiza ekwehliseni umfutho wegazi ngokwemvelo Kolunye ucwaningo olukhethekile, abantu abadala abaphile kahle abanikezwa isiphuzo sesipinashi, ijusi yebhithirothi, noma isiphuzo se-watercress bawehlise kakhulu umfutho wegazi wabo phakathi namahora ambalwa bephuze leyo jusi eluhlaza.

5. Kuyasiza ukululama ekucindezelekeni kwezemidlalo

Ama-antioxidants esipinashi angathuthukisa ukululama kwakho ekucindezelekeni kokuzivocavoca.

Esicwaningweni esincane sabagijimi, labo abadla isipinashi izinsuku ezingu-14 ngaphambi kwesigamu semarathon babe nezimpawu eziphansi zokucindezeleka kwe-oxidative nokulimala kwemisipha ngemva komncintiswano, uma kuqhathaniswa nabagijimi abadla isipinashi amasonto angu-XNUMX ngaphambi kosuku lomjaho.