Izinto ezine ezibalulekile ezenza buthaka amasosha omzimba

Izinto ezine ezibalulekile ezenza buthaka amasosha omzimba

1- ushukela

Ochwepheshe banombono wokuthi ukuba khona koshukela omningi ekudleni kunganciphisa ukuzivikela komzimba ngokuhamba kwesikhathi.

Baphinde banezela ukuthi ucwaningo luye lwahlobanisa ukudla njalo ukudla okunothe ngoshukela ongeziwe nokungasebenzi kahle kwamasosha omzimba, ngoba amangqamuzana amhlophe egazi, okungamangqamuzana ahilelekile ekulweni nokutheleleka, athintwa kabi ukusetshenziswa kukashukela ngokweqile, okungase kubavimbele ekulweni nokutheleleka ngempumelelo. .

2- Usawoti

Ukudla okune-sodium ephezulu nokudla okucebile kungabangela ukuvuvukala emzimbeni futhi kwandise ingozi yezifo ezingapheli, kusho ochwepheshe. Kukholelwa futhi ukuthi usawoti ucindezela ezinye zezimpendulo zemvelo zomzimba uma udliwe kakhulu.

Usawoti ungadambisa ukusabela okulwa nokuvuvukala futhi uguqule ngisho ne-gut microbiota, enendima ebalulekile ekusebenzeni komzimba komzimba.

Ngaphezu kwalokho, ukusetshenziswa okuphezulu kwe-sodium kuye kwaxhunyaniswa nokwanda kwezifo ezivele zikhona ezizimele ezifana nesifo sikaCrohn, i-ulcerative colitis, isifo se-celiac, ne-lupus.

3- Izithelo nemifino

Umuntu udinga inani elihle lezithelo nemifino ekudleni kwakhe ukuze asekele amasosha omzimba, ngokusho kochwepheshe, njengoba aqukethe inani elikhulu lamavithamini, amaminerali kanye nama-antioxidants, futhi lezi zinhlanganisela ziyadingeka ukuze kusekelwe ukusabela kwamasosha omzimba nokulwa. ukutheleleka.

Izithelo nemifino nakho kuqukethe i-fiber eningi encibilikayo, elungele amasosha omzimba.

Ochwepheshe bachaze ukuthi i-soluble fiber iwukudla kwamagciwane ahlala ngaphakathi emathunjini, lapho i-microbiome enempilo ixhumana namasosha omzimba futhi iwasekele ukuze akwazi ukulwa nokutheleleka ngempumelelo.

4- Ukuntuleka kwe-Vitamin D

I-Vitamin D ingenye yezakhi ezibaluleke kakhulu ukusekela amasosha omzimba anempilo, ngenxa yezakhiwo zayo zokulwa nokuvuvukala ezaziwa ngokuthuthukisa ukusebenza kwamangqamuzana omzimba, ngokusho kochwepheshe.

Ngakho uma umuntu engashiswanga ngokwanele elangeni, kutuswa ukuba abonane nodokotela ukuze athathe izithasiselo zikavithamini D ukuze aqinise amasosha omzimba wakhe.

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