Ukuze uthole inkumbulo yensimbi, yidla lokhu kudla futhi ukugweme lokho

Ukudla okungcono kakhulu kokuthuthukisa inkumbulo

Umzimba womuntu udinga ama-antioxidants ukuze uvikele amangqamuzana obuchopho kuma-radicals mahhala ayingozi, kusho u-Dietitian Arushi Gupta, i-Assistant Dietitian e-Dayanand Medical College nasesibhedlela saseLudhiana e-India. Izakhi ezibalulekile ezifana ne-omega-3 fatty acids, i-flavonoid ne-vitamin E zinenzuzo empilweni yobuchopho, ngakho-ke okulandelayo kungathathwa ukuthuthukisa inkumbulo:

amaqanda

Ukushoda kwe-Vitamin D kungaholela ekuphazamisekeni kwamakhono okuqonda, ngakho-ke kubalulekile ukugcina lawo mazinga ngokudla amaqanda acebile ku-Vitamin D. Izakhamzimba ezithinta ubuchopho nazo zitholakala ku-yolk, ngakho-ke qiniseka ukuthi udla i-yolk ikakhulukazi ekuseni.

itiye le-chamomile

Itiye le-Chamomile lingathuthukisa ukusebenza kwengqondo nokuntuleka kokulala. Kunganciphisa nokucindezeleka futhi kuthuthukise ukugxila kanye nenkumbulo. Ingenye yetiye ehamba phambili empilweni yobuchopho kanye nokukhulisa amandla.

I-alimondi

Ama-alimondi aziwa kakhulu ngenzuzo yawo eyingqayizivele yokuthuthukisa inkumbulo kubantu. Ukubaluleka kwama-alimondi ekusebenzeni kobuchopho kungenxa yokunotha kwawo kuvithamini E.

ukwatapheya

Ukwatapheya ungomunye wemithombo ebaluleke kakhulu yamafutha anempilo angagcwalisiwe abonakale esekela ubuchopho kanye nomsebenzi wabo. Kuyasiza ukwehlisa umfutho wegazi, ngaleyo ndlela kuvimbele ukulimala kwengqondo. Ukwatapheya uqukethe nezinye imisoco eminingi ebalulekile ebalulekile ebuchosheni nempilo iyonke.

i-turmeric

Ngokocwaningo, i-curcumin ehlanganisiwe ekhona ku-turmeric isiza ukuthuthukisa inkumbulo nesimo sengqondo kubantu abadala. Ngaphandle kwe-turmeric, ama-walnuts, u-garlic kanye netiye elihlaza nakho kungafakwa ekudleni.

Ukudla okuthinta inkumbulo

UDkt. Arushi uthi kukhona ukudla okuthile neziphuzo okungeyona inketho enhle yenkumbulo, ikhono lokugxila, kanye nempilo yobuchopho jikelele kanje:

iziphuzo ezinoshukela

Ngokufanayo nomphumela wokudla okucutshungulwayo, iziphuzo ezinoshukela zingabangela ukuzuza kwesisindo ngaphandle kokunikeza izakhi ezibalulekile nama-calories anenzuzo. Ushukela oweqile ungalimaza inkumbulo nemisebenzi yobuchopho. Eqinisweni, iziphuzo ezinoshukela nazo zixhumene nesifo i-Alzheimer kanye nokuwohloka komqondo. Iziphuzo ezinoshukela ezifana nesoda, iziphuzo zamandla, namajusi ezithelo kufanele zigwenywe ukuze kuthuthukiswe inkumbulo nokugcina ubuchopho buphilile.

Ukudla okugayiwe

Ukudla okuningi okugayiwe, okuhlanganisa nama-chips, ezinye izinhlobo zenyama namaswidi, kufanele kubhalwe njengemikhiqizo yokudla eyingozi egcwalisa isisu ngaphandle kokuzuzisa umzimba futhi ilimaze izitho zayo. Ukusebenzisa ukudla okuningi okugayiwe kungaholela ekuzuzeni isisindo kanye nokulimala kwezicubu zobuchopho. Ngakho-ke, ochwepheshe beluleka ukudla ukudla okuncane okugayiwe ngangokunokwenzeka ukuze kuvinjwe ukulimala kwenkumbulo.

I-soy sauce

Ukudla nje isipuni sesoso yesoya nge-sushi kungase kungabi inkinga enkulu, kodwa ukudla inani elikhulu nsuku zonke akuzuzisi impilo yomzimba ngokujwayelekile futhi kuthinta ngokuqondile ukusebenza kobuchopho, ngaleyo ndlela kuphazamise inkumbulo yesikhathi eside nokugxilisa ingqondo.

usawoti

Kunconywa ukuthi udle usawoti omningi njengoba utuswa emhlabeni wonke, futhi akufanele udlulele ngoba uyisitha senkumbulo. Ngokocwaningo lwesayensi, kutholakale ukuthi ukudla ukudla okuningi okugcwele usawoti kanye nesodium efana nesoso yesoya kungakhinyabeza ukugeleza kwegazi ebuchosheni kuphazamise amakhono nenkumbulo. Ukudla usawoti omningi kungaholela ekungalinganini kwe-electrolyte kanye nokuphelelwa amandla kwamanzi, okungenanzuzo emisebenzini eminingi yobuchopho.

ukhilimu oyiqhwa

Ngokwezifundo eziningana, kuye kwafakazelwa ukuthi amafutha agcwele kanye nokudla okucebile ushukela kungaba nomthelela omubi kumakhono okuqonda kanye nenkumbulo yomlomo. Nakuba kukuhle ukujabulela u-ayisikhilimu ngezikhathi ezithile, ochwepheshe bayeluleka ukuba bakhethe ezinye izindlela ezingenabungozi njenge-yogurt yesiGreki ngezingcezu zezithelo ezintsha, okungcono ama-strawberries, amagilebhisi noma amajikijolo ngoba alungele impilo nokuphepha.

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