Yiziphi izimbangela eziyinhloko zezifo zomzimba?

Yiziphi izimbangela eziyinhloko zezifo zomzimba?

Ukuvuvukala kuhlotshaniswa nesisindo, ukudla nokuzivocavoca umzimba, futhi kukhona ukudla okuthile esingakugwema ukusiza ukunciphisa amathuba okuthuthukisa ukuvuvukala okungapheli esikhathini eside.

I-Harvard Health ibeke ezinye zezinhlobo ezimbi kakhulu zokudla kwasekuseni nesidlo sasekuseni ezihambisana nokuvuvukala, futhi lokhu kuhlanganisa nokudla okungenzeka singakwenzi ngaphandle kwakho ukuze sizijabulise, kodwa kufanele sikuqaphele futhi sikunciphise.

Amakhekhe nezimpahla ezibhakiwe

U-Amy Goodson, umbhali we-Sports Nutrition Playbook, weluleka ukugwema ukudla okunoshukela owengeziwe nama-carbohydrate acolisisiwe.

Wachaza ukuthi kungenye yemikhuba emibi kakhulu yokudla kwasekuseni ehambisana nokuvuvuka, njengamakhekhe, amakhekhe nezinto ezibhakwayo.

U-Lauren Munker, uchwepheshe wezokudla obhalisiwe, uthi amakhekhe anoshukela futhi acolisisiwe njengekhekhe angalayishwa izithako ezibangela ukuvuvukala, ngakho-ke kungcono ukunamathela okukhethwa kukho okusanhlamvu ngaphandle kwezithako.

amajusi anoshukela

Ngaphezu kwalokho, ukujabulela iziphuzo ezinoshukela ekuseni, njengamajusi anoshukela owengeziwe, kungase kubangele ukuvuvukala noma ezinye izinkinga zempilo ezingafuneki.

Olunye ucwaningo luye lwaphakamisa ukuthi ukuphuza ushukela ngokweqile kungase kukhuthaze ukukhula kwamabhaktheriya e-gut avuvukalayo angandisa ingozi yokukhuluphala kanye nesifo samathumbu esivuthayo.

ikhofi elinoshukela

Ngokuhambisanayo, inkomishi yakho yekhofi yasekuseni isengaholela ekuvuvukeni okungafuneki.

Ochwepheshe bezempilo bathi ikhofi lingaba isengezo esinempilo epuletini lakho lasekuseni, kodwa ukwengeza izipuni zikashukela akuyona inketho engcono kakhulu lapho uzama ukulawula ukuvuvukala okungapheli.

Ukudla okusheshayo

Ngokufanayo, ukudla okwenziwa ngamafutha amaningi kungenye yezimbangela zokuvuvukala, futhi kungase kube nemiphumela emibi ku-cholesterol nempilo yenhliziyo.

Isibonelo, ukudla okuthosiwe okusheshayo, izinto ezibhakiwe ezenziwe ngemajarini nezinye izikhilimu zekhofi ezingezona ezobisi eziqukethe amafutha e-hydrogenated noma ingxenye ye-hydrogenated.

Amasoseji nenyama egayiwe

Ngaphezu kwalokho, uchwepheshe wezokudla u-Lauren Manker uxwayisa ngokudla inyama yasekuseni egayiwe njalo, njengamasoseji noma ubhekeni. Uchaze ukuthi bahlobene nokukhula kokuvuvukala okungapheli, weluleka ngokuthi bagweme ukuwadla ngobuningi.

Izinombolo ze-cosmic ezihlonishwayo kanye nobudlelwano bazo neqiniso