Lapho izivikeli zethu ziba buthaka, siyakuqaphela: imikhuhlane eyengeziwe, ukukhathala, ngisho nokungagayeki kahle kokudla. Izindaba ezinhle ukuthi Esikubeka epuletini lethu kuthonya ngokuqondile isimiso somzimba sokuzivikela ezifweni.Ayikho inhlamvu yesiliva, kodwa kukhona isethi yokudla nemikhuba, ehlangene, esiza ukuba "nesihlangu" esilungele kangcono ukubhekana nama-virus namagciwane.
Ngaphezu kwalokho, kunezikhathi namaqembu lapho kungakuhle ukuthi kucwengwe nangokwengeziwe: ebuntwaneni, izikhathi zokucindezeleka, izinguquko zesizini, noma ukwelashwa komdlavuzaKulezi zimo, ukulungisa ukudla kwakho, ukulala ngokwanele, nokuzivocavoca njalo kwenza umehluko. Ake sibheke, ngokuningiliziwe futhi ngokoqobo, ukuthi yini ongayidla nokuthi ungazihlela kanjani ukuze uqinise amasosha akho omzimba—hhayi ngezithembiso eziyisimangaliso, kodwa ngobufakazi nangomqondo ophusile.
Kungani kubalulekile ukutotosa amasosha akho omzimba
Ukuzivikela komzimba kuyisithiyo sethu kuma-pathogens. Ezinganeni, isakhula, futhi kubantu abadala, ingathinteka ngenxa yokucindezeleka, ukungalali, noma ukudla okungenamsoco. Ukudla okuhlukahlukene okunezithelo, imifino, amaprotheni ekhwalithi, okusanhlamvu okusanhlamvu namafutha anempilo kuyisihluthulelo ukugcina izivikelo zakho zisesimweni.
Ngaphandle kwama-calories, ama-micronutrients athile ayathakazelisa: Amavithamini A, C, D, E no-B, namaminerali afana ne-zinc, selenium, i-magnesium nethusi.Ukudla okune-fiber nokudla okuvutshiwe nakho kubalulekile ngenxa yomthelela wako ku-gut microbiota, ingxenye ebalulekile yokulinganisela komzimba.
Indlela yokuphila ibalulekile, kakhulu: umsebenzi olinganiselayo womzimba, inhlanzeko yezandla, ukulawula ukucindezeleka, nokuphuza amanzi okwaneleAzikho izixazululo zomlingo: kumayelana nokuhlanganisa izinqumo ezincane nsuku zonke.
Inothi eliwusizo: Ukwakhiwa kwe-Vitamin D kukhuthazwa ukuchayeka elangeni okusesilinganisweni (cishe imizuzu eyi-15, izikhathi ezi-3 ngeviki)ngaso sonke isikhathi usebenzisa umqondo ojwayelekile ngokwesikhumba, isizini kanye nezincomo zokuvikela isithombe.
Ukudla okuqinisa amasosha omzimba ezingane
Izingane zilokhu zithintana namagciwane namagciwane esikoleni, epaki, noma emisebenzini yangemva kwesikole. Amasosha akho omzimba aqiniswa ukudla okuphelele nokunokulinganisela, okucebile ngokudla okusha, okumibalabala nokuhlukahlukene.
Phakathi kwezinto ezibalulekile kukhona amavithamini A, C, D, E kanye ne-zincI-Vitamin A isekela izithiyo zomzimba (isikhumba nolwelwesi lwamafinyila); i-vitamin C ibamba iqhaza emsebenzini wamangqamuzana amhlophe egazi; i-vitamin D ilawula amangqamuzana omzimba; i-vitamin E isebenza njenge-antioxidant; futhi i-zinc ibalulekile ekuphenduleni kwamasosha omzimba kanye nokuphulukiswa kwesilonda.
I-gut microbiota iphethe futhi kubalulekile ukuyondla kahle: I-fibre evela ezitshalweni, imifino, okusanhlamvu nezinhlamvu, nokudla okuvutshiwe okufana neyogathi noma i-kefir.Amathumbu ahlukahlukene futhi "ondleke kahle" ahlotshaniswa nokuzivikela okuzinzile.
Ukugwema ukudla okugayiwe kakhulu (ushukela omningi, usawoti kanye namafutha asezingeni eliphansi) kusiza kakhulu. Indawo enesoda encane, amakhekhe, nokudla okulula okunosawoti kunciphisa ukuvuvukala kwezinga eliphansi. futhi ishiya indawo yokudla okumnandi ukuze kuthathe indawo.
Imikhuba ehlanganisayo ekhaya: Ukudla kwasekuseni okunomsoco, amanzi usuku lonke, ukulala okufanele iminyaka yobudala, ukudlala okusebenzayo, nokugeza izandlaAkukhona ukuxaka izinto, kumayelana nokuhleleka kancane ngalokho esihlale sinakho.
Ukudla okuyisishiyagalolunye “okunobungane” emasosheni omzimba ezingane
Izithelo zeCitrus nezinye ezicebile ngovithamini C: amawolintshi, ama-tangerine, ilamula, i-grapefruit, i-kiwi, i-broccoli noma i-kaleI-Vitamin C idlala indima ekuvikelekeni komzimba futhi isebenza njenge-antioxidant.
- Iyogathi enama-probiotics nokudla okuvutshiwe: I-kefir, i-sauerkraut, i-kimchi noma i-miso, iyogathi engenaluthoBasekela ukuhlukahluka kwe-microbiome, okuyisihluthulelo ekuphenduleni komzimba okulinganiselayo.
- I-garlic kanye ne-ginger: Banikeza ama-compounds anemiphumela elwa namagciwane kanye ne-anti-inflammatoryI-garlic iphawuleka ngokuqukethwe kwayo kwe-allicin; i-ginger ngokuqukethwe kwayo kwe-gingerol.
- Izinhlanzi ezinamafutha: i-salmon, i-trout, i-sardine noma i-tunaI-omega-3 fatty acids yayo isiza ukuguqula ukuvuvukala.
– Isanqante, ubhatata kanye nethanga (bona izakhiwo izaqathi): ecebile ku-beta-carotene eguqulwa umzimba ube uvithamini Akubalulekile kulwelwesi lwamafinyila kanye nesikhumba.
- Amantongomane (ngamafomu afanele ubudala): ama-alimondi, ama-hazelnuts noma ama-walnutsnge-vitamin E namafutha anempilo; ezinganeni ezincane, nikela ngezinguqulo ezinokhilimu ezingu-100% ukuze ugweme ukuminyanisa.
- Imifino: udali, uphizi, ubhontshisiBanikeza amaprotheni emifino, i-fiber, namaminerali afana ne-zinc.
- Amaqanda: izakhi ezisezingeni eliphezulu kanye ne-vitamin DIsebenza ngezindlela eziningi kuma-tortilla, amaqanda aphekiwe, noma ukubhaka.
- Amaqabunga aluhlaza: isipinashi, i-chard noma i-broccoli, egcwele amavithamini, amaminerali nama-antioxidants.
Amaprotheni, ama-antioxidants, nama-micronutrients abalulekile kubantu abadala
Amaprotheni asekela imisipha, amathambo, igazi, i-metabolism, kanye nokuzivikela komzimba ngokwawo. Ukufaka amaprotheni ekudleni ngakunye kusiza ukugcina uhlelo lusesimweni.Njengereferensi, ukudla okunconyiwe kwansuku zonke kulinganiselwa ku-56 g/ngosuku kwabesilisa kanye no-46 g/ngosuku kwabesifazane (kungase kwehluke kuye ngesisindo nomsebenzi).
Imithombo enconyiwe: inyama engenawo amandla, inkukhu, inhlanzi, ukudla kwasolwandle, imikhiqizo yobisi, amaqanda, imidumba, tofu/soy namantongomaneEkudleni kwemifino/imifino, ukuhlanganisa okusanhlamvu nezinhlamvu kuthuthukisa iphrofayili ye-amino acid.
Ama-Antioxidants anciphisa ingcindezi ye-oxidative "ecekela phansi" amaseli ethu. I-Vitamin C, i-vitamin E, i-carotenoids ne-selenium igcwele izithelo nemifino enemibala egqamile. namantongomane nembewu. Cabanga ngothingo epuletini lakho: amajikijolo aluhlaza, ubhatata, upelepele obomvu, imifino enamaqabunga, izithelo ezisawolintshi…
I-Vitamin D ifanelwe isahluko sayo: ingaphakathi amaqanda, imikhiqizo yobisi eqinisiwe nama-yogurts, i-salmon ne-tunaNokho, ibuye ihlanganiswe nokukhanya kwelanga. Ukudla okunconyiwe okujwayelekile kumayelana ne-15 mcg/ngosuku, futhi ezimeni zamazinga aphansi, ukwengezwa kungase kucatshangelwe ngaphansi kokuqondisa kochwepheshe bezempilo.
I-Zinc ibandakanyeka ekuphenduleni kwamasosha omzimba, ukuphulukiswa kwesilonda, nokuhlukaniswa kwamaseli. Ukudla kwasolwandle (ama-oyster, inkalankala), inyama engenamafutha, imidumba neyogathi Lena imithombo emihle. I-Selenium isekela ukuzivikela kwe-antioxidant (bheka Amantongomane aseBrazil, inhlanzi enamafutha, u-garlic kanye ne-broccoliI-Magnesium inomphumela wokulwa nokuvuvukala (igcwele i-magnesium). ukwatapheya, amantongomane, okusanhlamvu nemifino). Futhi ithusi, nakuba lidingeka kancane, libalulekile (in okusanhlamvu, okusanhlamvu namantongomane).
Itiye elihlaza kanye namanye "ama-booster" e-antioxidant
Itiye elihlaza liqukethe ama-catechin afana ne-epigallocatechin gallate, ahlotshaniswa nemiphumela ye-antioxidant ne-anti-inflammatory. Ukuyihlanganisa njengesiphuzo esivamile kungaba isengezo esihle.njalo ngaphakathi kokudla okuhlukahlukene. Amanye ama-antioxidants anentshisekelo atholakala ezithelweni ezibomvu, imifino enamaqabunga amnyama, nemifino enemibala egqamile.
Iso: Akukho ukudla okukodwa okuvimbela noma okwelapha izifo.Inani lisekuqoqweni okuvamile kwezinketho ezinempilo, hhayi emkhiqizweni owodwa.
Izidlo zasekuseni "eziqala" amasosha omzimba
Ukudla kwasekuseni akuphoqelekile uma ungalambile, kodwa uma udla isidlo sasekuseni, kwenze sibe sikhulu. Isitsha se-wholegrain oats namantongomane nezithelo ezintsha Inikeza i-fiber, i-micronutrients, namafutha enhliziyo enempilo. I-Oatmeal ingalungiswa ngobisi noma ubisi olusekelwe ezitshalweni futhi ingagcwaliswa ngesinamoni noma imbewu.
Iyogathi yemvelo (ekahle ngamasiko aphilayo) iyisisekelo esihle sokulunywa kokuqala kosuku. Ihlinzeka ngama-probiotics namaprotheni, futhi ihlanganisa ngokumangalisayo nezithelo eziqoshiwe.idlanzana lamantongomane noma imbewu ye-chia noma yefilakisi.
Izithelo ezibomvu njengama-blueberries zigcwele ama-antioxidants. Sebedumile ngeqhaza labo empilweni yomchamoFuthi ekusebenzeni, bayisithelo esishintshashintshayo sokwengeza umbala nokunambitha. Amagilebhisi abomvu nawo asebenza kahle: izingcezu ezimbalwa ziqedela isitsha esihlukahlukene.
Izithelo ezisawolintshi (i-orange, i-tangerine, i-grapefruit, ilamula) ne-kiwi zihambisana kahle. I-vitamin C yayo "amafutha" impendulo yamangqamuzana amhlophe egaziKungcono ukudla isithelo sonke kunokuthi uphuze ijusi ukuze usebenzise ifayibha, nakuba ijusi esanda kukhanywa ngezikhathi ezithile nayo iyasiza.
Uju, ngaphandle kokweqisa, lungaba enye indlela yokunambitheka kuma-infusions noma i-toast. Ihlotshaniswa nezakhiwo ze-antimicrobial ngenxa yokuqukethwe kwayo kwezinhlanganisela ezifana ne-inhibin.Esimeni sokungakhululeki komphimbo, ingxube yakudala yobisi/ukumnika enoju oluncane inganikeza impumuzo.
Futhi masingakhohlwa okuyisisekelo: amanzi usuku lonkeI-hydration ikhuthaza ukukhiqizwa kwe-lymph, "ukuthutha" kwamangqamuzana omzimba omzimba kuwo wonke umzimba.
Okunye ukudla okuthakazelisayo nemikhuba ephawulayo
Izinhlanzi ezinamafutha (i-saumoni, i-tuna, i-sardine, i-mackerel) inikeza i-omega-3. Ukusetshenziswa okusesilinganisweni nokujwayelekile kusiza ekulawuleni ukuvuvukalaShintshanisa nezinhlanzi ezimhlophe, imidumba namaqanda isonto lonke.
Amakhowe (amakhowe, amakhowe enkathi ethile) angena kahle kakhulu kuphethini "yokuzivikela". Banikeza i-fiber kanye ne-bioactive compounds ezithakazelisayo njenge-beta-glucans.
I-Legumes ihhashi eliwinayo: amaprotheni emifino, insimbi, i-zinc kanye ne-fiberAma-lentils anemifino, i-chickpea hummus, noma ubhontshisi othosiwe onopelepele angena cishe kunoma iyiphi imenyu.
Esahlukweni sendlela yokuphila, ukuthola amaphuzu obuthongo okwanele. Ukungalali kahle kanye nesikhathi esincane kakhulu kwandisa amathuba okuba sengozini yokuthola izifo futhi ibambezela ukutakula. Lungisa ishejuli yakho futhi ubeke kuqala inhlanzeko yokulala eyisisekelo.
Ukuvivinya umzimba okusesilinganisweni kukhuthaza ukujikeleza kwamaseli omzimba futhi kusiza ekulawuleni ukucindezeleka. Ukuhamba ngokushesha, ukuhamba ngebhayisikili, noma ukuzivocavoca ekhaya Lezi izinketho ezingokoqobo. Futhi, yiqiniso, ukuhlanzeka kwezandla kanye nemikhuba yokuphefumula kubalulekile ukuze kunqamuke amaketanga okudlulisela.
Mayelana nama-supplements: Abukho ubufakazi bokuthi ukuthatha ama-megadose amavithamini kuthuthukisa amasosha omzimba uma kungekho ukuntuleka.Linganisa imiphumela yelebhu futhi uthintane nochwepheshe ngaphambi kokuthatha izithasiselo.
Ukudla okuyi-15 okuhlanganisa izinto ezibalulekile
Umhlahlandlela wokudala amamenyu ahlukahlukene ngaphandle kobuhlungu bekhanda. Zisebenzise njengezingcezu zephazili yomsoco isonto lonke:
- Icitrus
- upelepele obomvu
- Broccoli
- Isipinashi
- I-yogog
- Izithelo ezomile
- Izinkukhu
- Amakhowe
- I-Pollo
- Imbewu ye-sunflower
- Salimoni
- I-Avocado
- Ajo
- I-egg
- Ama-oats aphelele
Ngalezi “zisekelo”, Uthola amavithamini e-antioxidant, amaminerali abalulekile, amaprotheni aphelele, i-fiber, namafutha anempiloUkhiye usekujikelezweni nasekuxubeni okukhaliphile kwezitsha zakho.
Izimo ezikhethekile: lapho amasosha omzimba edinga ukwesekwa okwengeziwe
Kubantu abanomdlavuza, lesi sifo kanye nokwelashwa kungawenza buthaka amasosha omzimba. Iphethini yokudla "enempilo enempilo" kanye nendlela yokuphila engaguquki isiza iziguli ukuthi zikubekezelele kangcono ukwelashwa. kakade ukunciphisa imiphumela ethile emibi.
Lapha, amavithamini namaminerali asevele ashiwo (uvithamini E, B6, B9, B12; i-zinc, i-selenium, i-magnesium, ithusi) ibalulekile, ngaphezu kwamaprotheni anele ukulungisa izicubu. Qondisa uhlelo nethimba lezempiloIvumelanisa ukuthungwa uma kunezinkinga zokugwinya noma i-mucositis futhi ibeka phambili ukuphepha kokudla.
Khumbula: Ukudla okufana negalikhi noma ijinja kungaba usizo, kodwa akuthathi indawo yokwelashwa.Ukudla kuhambisana nokusekela; ayithathi indawo yokwelashwa okunqunyiwe.
Phakathi kwezingane, abantu abadala abakhuthele, kanye nabantu abanezidingo ezithile, kunomyalezo owodwa ophindwayo: Akukho ukudla okuyisimangaliso esisodwaAmasosha omzimba aqinile akhelwe ekudleni okuhlukahlukene, okwanele, nokungaguquguquki, imikhuba emihle yokulala, ukuvivinya umzimba njalo, kanye nokufakwa kwamanzi okwanele. Uma futhi uqinisekisa ukuchayeka elangeni okunesibopho sevithamini D, wehlisa ukudla okucutshungulwe kakhulu, futhi uqinisa i-gut microbiota yakho nge-fiber nokudla okuvutshiwe, amasosha akho omzimba azosebenza ngempumelelo kakhulu.
