Lokhu kudla okuyisishiyagalombili kunobungane kakhulu emathunjini

Lokhu kudla okuyisishiyagalombili kunobungane kakhulu emathunjini

Ukugcina ukulinganisela okunempilo ukudla ukudla okuthanda amathumbu nokudla okunothile njengezakhi ezilandelayo:

1. Ugwadule

Kunezinzuzo eziningi zezempilo ku-oatmeal ngoba igcwele i-beta-glucan, uhlobo lwefayibha encibilikayo eyakha into efana nejeli ehamba kancane ohlelweni lokugaya ukudla futhi esiza ukugcina nokugcina amazinga ezinzile wamandla, kanye nokusimamisa ushukela egazini. amazinga.

2. I-Bulgur

Okusanhlamvu okuvamile e-Middle East cuisine, i-bulgur iyisitashi esimelana kakhulu nesisebenza njengemithi elwa namagciwane ukukhulisa amagciwane anenzuzo ku-gut microbiome, okwenza kube ukudla okulungele amathumbu. "I-Bulgur iyindlela enhle yokukhetha i-quinoa noma irayisi, ngoba empeleni ine-fiber eningi kanye nama-carbs amancane," kusho uSassos.

3. Ubhanana

Ubhanana uyindlela elula yokondla amathumbu futhi waziwa njengokunye kokudla okungcono kakhulu kokugaya. Ubhanana unohlobo lwefayibha encibilikayo ebizwa ngokuthi i-inulin, okuyi-prebiotic esiza ukondla amagciwane amahle asemathunjini. Ngokusho kwe-meta-analysis yesayensi, uma umuntu enezimpawu zesisu ezingakhululekile njengokuqunjelwa noma isifo sohudo, ukwengeza ubhanana ekudleni kungasiza ekunciphiseni lezi zimpawu ngokuthuthukisa ukungaguquguquki kwendle kanye nokusebenza kwamathumbu jikelele.

4. Udali

I-Lentils iwukudla okuhlukahlukene okucebile ngezakhi ezibalulekile ezifana ne-folic acid, i-iron, amavithamini B kanye nesitashi esimelana namathumbu. Ukudla ama-lentil kusiza ukusekela i-gut microbiome kanye nezinye izinzuzo ezinjengokuzizwa ugcwele isikhathi eside, ukuthuthukisa ukujwayela kwamathumbu, nokweseka impilo yenhliziyo.

5. Okusajingijolo

Kusukela kuma-blueberries kuya kuma-raspberries nama-strawberry, amajikijolo angesinye sezithelo ezinempilo kakhulu ongazidla. Into eyodwa wonke amajikijolo afana ngayo, ikakhulukazi, ukulungisa ukusebenza kwamathumbu. Amajikijolo aqukethe izinto zokulwa nezifo njengama-antioxidants asiza ukwehlisa ukuvuvukala emathunjini.

6. I-yogurt

Cishe iyogathi yinto yokuqala efika engqondweni lapho umuntu ecabanga ngokudla okungcono kakhulu kwempilo yamathumbu, futhi ngesizathu esihle ngoba inothile ngama-probiotics, amagciwane agcina i-gut microbiome inempilo. Uma umuntu enezimpawu ezinjengokuqunjelwa, igesi, ukuqunjelwa noma isifo sohudo, ama-probiotics angasiza ekunikezeni ukukhululeka okusheshayo.

7. Ubhontshisi omnyama

Ubhontshisi ungenye yokudla okungcono kakhulu okulayishwe amaprotheni kanye ne-fiber. Inkomishi eyodwa nje yamabhontshisi amnyama aphekiwe iqukethe cishe amagremu angu-15 we-fiber, kanye nephesenti eliphezulu lesitashi elimelana, elenza umsebenzi ofanayo njenge-prebiotic ngesikhathi sokugaya ukudla amabhaktheriya amahle. Abanye abantu abakwazi ukubekezelela ubhontshisi, ngakho ochwepheshe bayeluleka ukuba bacwiliswe ubusuku bonke ngaphambi kokuwupheka ukuze kube lula ukugayeka.

8. Ujinja

I-Ginger inenqwaba yezinzuzo zezempilo ezimangalisayo. Ujinja unikeza impumuzo esiswini esithukuthele kanye nokunye ukukhathazeka kokungagayeki njengokucanuzela kwenhliziyo. Impande ye-ginger iphinde isize ukugqugquzela uhlelo lokugaya ukudla ngenxa ye-gingerol, into yemvelo enezinto ezilwa nokuvuvukala kanye ne-antioxidant.