La Ukuvuvukala okungapheli kusebenza njengomlilo ophansi Le nqubo ayibonakali ngaso sonke isikhathi, kodwa ngokuhamba kwesikhathi ingabangela ukuqaqamba kwamalunga, isifo sikashukela sohlobo 2, isifo senhliziyo, izifo ezibangelwa amasosha omzimba, ngisho nezinhlobo ezithile zomdlavuza. Izifo eziningi ezivamile—ubuhlungu bamalunga, ukuvuvukala, ukungagayi kahle kokudla, noma ukukhathala okuqhubekayo—zibangelwa yile nqubo yokuvuvukala eqhubekayo.
Izindaba ezinhle ukuthi ukudla okunempilo kungasizuzisa, isibonelo ngokufaka ukudla okuphakamisa ukuzivikela. A Ukudla okucebile ngokudla okulwa nokuvuvukala kusiza ukuzola le nqubo ethule.Kuthuthukisa inhlalakahle iyonke, kukhuthaza impilo yamathumbu, futhi kusiza ukugcina isisindo esinempilo. Lokhu akuyona into edlulayo, kodwa kuyindlela yokudla esekelwa ubufakazi besayensi kanye nezikhungo ezinkulu njengeHarvard kanye ne-University of California, eSan Francisco (UCSF).
Kuyini ukudla okulwa nokuvuvukala futhi kusebenza kanjani?
Una Ukudla okulwa nokuvuvukala akuyona uhlelo oluqinile nolwesikhashana.kodwa kunalokho iphethini yokudla ebeka phambili ukudla kwemvelo, okungacutshungulwanga kahle okucebile ngamakhemikhali asebenzayo anempilo anomphumela wokuvikela: ama-antioxidants, ama-omega-3 fatty acids, i-fiber, amavithamini, amaminerali, kanye nama-phytochemicals.
Lolu hlobo lokudla lugxile ku- lungisa impendulo yesistimu yomzimbaLokhu kunciphisa ukukhiqizwa kwama-cytokine abangela ukuvuvukala kanye nokucindezeleka kwe-oxidative okulimaza izicubu. Akukhona ukuqeda amaqembu okudla aphelele ngokungenanjongo, kodwa kunalokho ukwehlisa ukudla okucutshungulwe kakhulu, ushukela, namafutha angenampilo kube yindima yesibili, okwenza indawo yokudla okusha, okuphelele.
Empeleni, ukudla okulwa nokuvuvukala kufana kakhulu nokudla okulwa nokuvuvukala isitayela saseMedithera esithuthukisiwe: izithelo nemifino eningi enemibala ehlukene, okusanhlamvu okuphelele, ubhontshisi, amantongomane, imbewu, uwoyela womnqumo ongavamile, izinhlanzi ezinamafutha ezicebile ku-omega-3 futhi, uma kudliwa inyama, kungcono inkukhu kanye nezingcezu ezingenamafutha amaningi.
Ukuhambisana, Kusobala ukuthi ukudla okukhuthaza ukuvuvukala kunqunyelweAma-pastry, ukudla okuthosiwe, inyama ecutshunguliwe, amasoseji, iziphuzo ezinoshukela, ufulawa ocoliwe, ukudla okulula okucutshunguliwe kakhulu, utshwala obuningi, kanye noshukela owengeziwe. Akukhona ukuthi ukudla okumnandi ngezikhathi ezithile kuzokonakalisa impilo yakho, kodwa uma lolu hlobo lwemikhiqizo lubusa inqubo yakho yansuku zonke, umzimba wakho uzoqaphela.
Izinzuzo zokulandela indlela yokuphila yokulwa nokuvuvukala
Ngokudla ukudla okucebile ukudla kwemvelo okulwa nokuvuvukala Ngokunciphisa ukudla okucutshungulwe kakhulu, izinzuzo zingabonakala emazingeni ahlukahlukene, noma ngabe akukho sifo esitholakale sikhona.
Phakathi kwemiphumela ephawulekayo kakhulu yile ukunciphisa ukuvuvukala okungapheli okuphansi, ukuthuthukiswa kwephrofayili yamafutha (i-cholesterol kanye ne-triglycerides), ukulawulwa kwe-glucose egazini kanye nokuncipha okungenzeka kwengozi yokuhlushwa yizifo zenhliziyo noma ze-metabolic.
Abantu abaningi bayabika futhi ubuhlungu obuncane bamalunga nemisiphaikakhulukazi ezifweni ezifana nesifo samathambo noma i-lipedema, kanye nokuthuthukiswa kwezimpawu zokugaya ukudla ezifana negesi, ukuqunjelwa kwesisu noma ukucasuka kwamathumbu ngokuthuthukisa i-microbiota yamathumbu elinganiselayo.
Ngaphezu kwalokho, lolu hlobo lokudla luvame ukuba ne-fiber eningi kanye noshukela owengeziwe ophansi, okuyinto Kwenza kube lula ukulawula isisindo somzimba Kuphinde kusize ekuvimbeleni ukulamba kanye nokulangazelela njalo. Lokhu kuholela emandleni azinzile usuku lonke kanye nokucaca kwengqondo okukhulu.
Ekugcineni, ngokuhlanganisa ukudla okulwa nokuvuvukala nemikhuba efana Vivinya umzimba ngokulinganisela, lala ngokwanele, futhi wehlise ukucindezelekaLokhu kuthuthukisa umphumela wokuvikela impilo yonke, okuhlanganisa nenhlalakahle engokomzwelo, njengoba ukuvuvukala kuye kwahlotshaniswa nokukhathazeka nokucindezeleka.
Izinto ezibalulekile zokudla okulwa nokuvuvukala
Ukudla okunamandla amakhulu okulwa nokuvuvukala kwabelana ngezingxenye ezithile ezisebenza ezindleleni ezahlukene zenqubo yokuvuvukala kanye nokucindezeleka kwe-oxidative.
Ngakolunye uhlangothi, okulandelayo kuyaphawuleka: Ama-antioxidants atholakala ezithelweni, emifinweni, e-cocoa emsulwa, kanye nasetiyeni eliluhlazaLezi zinto, phakathi kwezinye, ziqeda amandla ama-free radical, alimaza amangqamuzana futhi akhuthaze ukuvuvukala okungapheli.
Elinye iqembu elibalulekile yileli ama-omega-3 fatty acids aneketanga elide (i-EPA ne-DHA)Lawa ma-lipid, atholakala ezinhlanzini ezinamafutha amaningi njenge-salmon, i-mackerel, nama-sardine, kanye nama-omega-3 (ALA) asekelwe ezitshalweni atholakala kuma-walnuts, imbewu ye-flax, kanye nembewu ye-chia, asiza ekulawuleni ukukhiqizwa kwezitho ezibangela ukuvuvukala.
Futhi okubaluleke kakhulu amakhemikhali e-phyto atholakala ezitshalweni (ama-polyphenols, ama-flavonoid, ama-carotenoid, i-sulforaphane, i-lycopene, i-curcumin, i-quercetin, phakathi kwezinye) atholakala emifino, izithelo, izinongo, amakhambi anuka kamnandi kanye namafutha omnqumo angavamile, ngalinye linezindlela ezithile zokulawula impendulo yokuvuvukala.
La I-fibre yokudla evela kubhontshisi, okusanhlamvu okuphelele, izithelo nemifino Kukhuthaza i-microbiota yamathumbu ehlukahlukene nenempilo. Izitshalo zamathumbu ezilinganiselayo ziyasiza ekunciphiseni ukuvuvukala kwesistimu futhi zithuthukise isithiyo samathumbu, zivimbele izinto ezibangela ukuvuvukala ukuthi zingangeni egazini.
Uhlu lokudla okuyinhloko okulwa nokuvuvukala
Izincwadi zesayensi kanye nokuhlangenwe nakho kwezokwelapha kukhomba isethi yemikhiqizo ethakazelisa kakhulu lapho ufuna yakha i-pantry enamandla yokulwa nokuvuvukalaNgezansi, ukudla okuningi okuqokonyiswe yimithombo ehlukahlukene ekhethekile, okuhlanganisa amanyuvesi afana neHarvard kanye nezikhungo zokudla okunempilo, kuyaqoqwa futhi kuhlelwe kabusha:
Izinhlanzi ezinamafutha kanye namanye amaprotheni anempilo
I-Los izinhlanzi ezinamafutha ezivela emanzini abandayo Izinhlanzi ezifana ne-salmon, i-mackerel, ama-sardine, i-tuna, noma i-herring ziphakathi kwemithombo eqondile kakhulu ye-omega-3 EPA ne-DHA, okunomphumela oqinisekisiwe ekunciphiseni ukuvuvukala komzimba nokuvikela uhlelo lwenhliziyo.
Ngaphakathi kwenyama, inyama engenamafutha njengenkukhu noma i-turkey Zinikeza amaprotheni asezingeni eliphezulu anamafutha agcwele kancane kunezinye izinhlobo zenyama ebomvu necutshungulwe, okwenza kube izinketho ezithakazelisayo uma zidliwa ngaphandle kokuthosa noma ukubilisa kakhulu.
I-Los imikhiqizo yobisi ebilisiwe, njenge iyogathi yemvelo kanye ne-kefirBanezela ama-probiotic akwazi ukuthuthukisa impilo yamathumbu nokunciphisa ukuvuvukala ezingeni lokugaya ukudla, uma nje kukhethwa izinhlobo ezingenashukela owengeziwe futhi zibekezelelwa kahle.
Amafutha anempilo kanye namafutha omnqumo angavamile
El i-extra virgin olive oil (EVOO) Kuyingxenye ebalulekile yokudla kwaseMedithera futhi kungenye yokudla okuthakazelisa kakhulu ngokombono wokulwa nokuvuvukala. Okuqukethwe kwayo yi-oleic acid kanye nenhlanganisela ebizwa ngokuthi i-oleocanthal kuyinika isenzo esifana nemithi ethile engeyona i-steroidal anti-inflammatory (NSAIDs).
El Aguacate Iphinde ibe phakathi kwabalingani abakhulu: inikeza amafutha angagcwalisiwe, ama-carotenoid, amavithamini alwa nokuvuvukala (A, C no-E) kanye ne-fibre encibilikayo ekhuthaza impilo yenhliziyo nemithambo yegazi kanye nokulinganisela kwe-microbiota.
Eqenjini lamantongomane nembewu, okulandelayo kuyagqama: amantongomane, ama-alimondi, imbewu yefilakisi, imbewu ye-chia, imbewu ye-hemp, kanye nembewu yethanga, ecebile ngamafutha anempilo, ama-antioxidants, amaminerali afana ne-magnesium kanye nezinhlanganisela zezitshalo ezinomphumela wokulwa nokuvuvukala.
Imifino enamandla okuvikela aphezulu
I-Las imifino eluhlaza okotshani Isipinashi, i-chard, i-kale, kanye neminye imifino eluhlaza egqamile kuphawuleka ngokuqukethwe kwayo kwe-polyphenol, amavithamini alwa namagciwane kanye ne-fiber. Ziyakwazi ukusetshenziswa ngezindlela eziningi: zingadliwa kumasaladi, zithosiwe, zifakwe esobho, noma ngisho kuma-smoothie aluhlaza.
I-Las izitshalo ezibethelwe esiphambanweni ezifana i-broccoli neminye imifino eqoshiwe Imifino efana ne-cauliflower noma amahlumela aseBrussels aqukethe ama-sulfur compounds asiza ekuvuseleleni izindlela zokukhipha ubuthi emzimbeni futhi anezakhiwo zokulwa nomdlavuza kanye nokulwa nokuvuvukala.
El utamatisi Kungumthombo omuhle kakhulu we-lycopene, i-antioxidant ehlobene nokuvikelwa kwenhliziyo nemithambo yegazi. Ukuyipheka ngamafutha omnqumo kwandisa ukutholakala kwale nhlanganisela, yize abantu abane-irritable bowel syndrome bangase bafune ukuyikhipha bese besusa imbewu.
Eminye imifino ethakazelisayo ifaka phakathi isanqante, ithanga kanye nobhatata, ecebile nge-beta-carotene kanye ne-vitamin C, enezakhiwo zokulwa ne-antioxidant kanye nomphumela wokusuthisa okusiza futhi ekuthatheni indawo yezitsha zokudla ezingezona ezinempilo kangako njenge-french fries.
Izithelo ezilwa nokuvuvukala: kusukela ehlathini kuya ezithelweni ze-citrus
I-Los izithelo ezibomvu (ama-strawberry, ama-blueberry, ama-blackberry, ama-raspberry, ama-cherries) Ziqukethe ama-anthocyanins namanye ama-flavonoid anezakhiwo eziphezulu ze-antioxidant kanye ne-anti-inflammatory. Zingadliwa zisha, ziqandisiwe, kuma-smoothies, ne-yogurt, noma kumasaladi ezithelo.
I-Los izithelo ze-citrus ezifana nama-oranges, ama-grapefruit, ama-tangerines, nama-lemons Zihlinzeka ngevithamini C kanye namakhemikhali afana ne-naringenin, enemiphumela yokulwa nokuvuvukala kanye nokuvikela imizwa. Ngaphezu kwalokho, zisiza ekwenzeni ngcono ukumuncwa kwensimbi esuselwe ezitshalweni uma ihlanganiswa nemifino noma ubhontshisi.
Izithelo ezifana i-apula, ipomegranate, amagilebhisi, ikiwi, uphayinaphu, ipentshisi, amaplamu noma ikhabe Zibhekwa njengezithakazelisayo futhi ohlelweni lokulwa nokuvuvukala ngenxa yokuqukethwe kwazo kwama-polyphenols, amavithamini kanye ne-fiber.
Imifino, okusanhlamvu okuphelele kanye nokolweni okungekho emthethweni
I-Las ubhontshisi (ama-lentile, ubhontshisi, ama-peas, ama-chickpeas) Zinikeza amaprotheni asekelwe ezitshalweni, i-fibre encibilikayo nengancibiliki, amavithamini B, kanye namaminerali. Zikhuthaza impilo yenhliziyo nemithambo yegazi, ukuzinza kwe-glucose, kanye nokwaneliseka, futhi zisekela i-microbiota yamathumbu enempilo.
I-Los okusanhlamvu okuphelele njenge-oats, irayisi elinsundu noma isinkwa esiphelele esingu-100% Zinikeza i-fiber kanye nezakhamzimba eziningi kunezinhlobo zazo ezithuthukisiwe, okusiza ekunciphiseni izimpawu zokuvuvukala nokuthuthukisa ukulawulwa kwe-glycemic.
La i-quinoaNakuba empeleni iyi-fake cereal, ithole indawo evelele ngomnikelo wayo wephrotheni esezingeni elihle, amaminerali afana nensimbi, i-fiber kanye nama-antioxidants.
Izinongo, amakhambi neziphuzo ezinomphumela wokulwa nokuvuvukala
Phakathi kwezinongo, i-turmeric, i-ginger, igalikhi kanye u-anyanisi Bangabadlali ababalulekile. I-Curcumin, etholakala ku-turmeric, ingenye yemithi yemvelo ehlolwa kakhulu yokulwa nokuvuvukala; ukumuncwa kwayo kuyathuthuka uma ihlanganiswa nopelepele omnyama kanye nomthombo wamafutha anempilo.
El i-ginger Iqukethe ama-gingerol anemiphumela yokulwa nokuvuvukala kanye ne-antioxidant; igalikhi no-anyanisi kuhlinzeka ngamakhemikhali esibabule kanye ne-quercetin, okuhlobene nokuvikelwa kwenhliziyo kanye nokulawulwa kwempendulo yokuvuvukala.
Phakathi kweziphuzo, itiye elihlaza Ivelele ngokuqukethwe kwayo kwama-catechin alwa nama-antioxidant, kuyilapho ukuxutshwa kwamakhambi njenge-mint kunganikeza amandla okugaya ukudla okwengeziwe. Kodwa-ke, kuyalulekwa ukulinganisela ukudla i-caffeine nokugwema ushukela owengeziwe.
El i-cocoa emsulwa enephesenti eliphezulu Izinto eziqinile ze-cocoa, ezingenashukela owengeziwe, zingomunye umthombo othakazelisayo wama-flavonoid, onezinzuzo ezingaba khona ekucindezelekeni kwegazi, ekusebenzeni kwe-endothelial kanye nokunciphisa ukucindezeleka kwe-oxidative.
Ukudla okulwa nokuvuvukala ngokwesizini (ngokusho kweHarvard)
Indlela ewusizo kakhulu yokulandela lesi sitayela sokudla ukusebenzisa ithuba ukudla kwesizini okunamandla amakhulu okulwa nokuvuvukalaOchwepheshe baseHarvard baphakamise uhlu lwezinkathi zezithelo nemifino ethakazelisa kakhulu, evumelana nesimo samazwe afana neSpain.
Ikwindla: imibala efudumele kanye ne-fiber eningi
Ngezinyanga zasekwindla, kunconywa ukugqamisa izithelo ezifana... ama-apula, amagilebhisi, amapomegranati, ama-kiwi kanye nama-avokhadoIcebile ngama-antioxidants kanye ne-fiber, ilungele ukufaka esikhundleni samakhukhi noma ama-pastry acutshunguliwe ekudleni okulula.
Phakathi kwemifino, kuyalulekwa ukuthi kubekwe phambili i-cauliflower, i-broccoli, amanye amakhabishi, i-squash, ama-parsnip, ama-lettuce kanye negalikhiZilungele okhilimu, okusajiwe kuhhavini, izitsha eziseceleni noma ama-stir-fries asheshayo, zinikeza ukusutha kanye nezakhamzimba ezinama-calories ambalwa.
Ubusika: amaqabunga aluhlaza, izimpande kanye nezithelo ze-citrus
Ngesikhathi sobusika, kuwumqondo omuhle ukucabanga ngakho okuluhlaza okotshani kanye nezimpandeUkudla okunconywayo kufaka phakathi imifino eluhlaza njenge-kale, i-chard, noma i-celery; imifino yezimpande njenge-beetroot, ubhatata, kanye ne-turnip; kanye nama-Brussels sprouts anomphumela onamandla wokulwa ne-antioxidant.
I-Los izithelo ze-citrus ezifana nama-oranges kanye nolamula Futhi izithelo zasezindaweni ezishisayo ezifana nephayinaphu zigcwalisa isithombe, zinikeza i-vitamin C eningi, futhi uma kukhulunywa ngephayinaphu, i-bromelain, i-enzyme ehlotshaniswa nokunciphisa ukuvuvukala kwemisipha.
Intwasahlobo: imifino ethambile nezithelo zokuqala
Entwasahlobo, ziyavela uphizi, i-asparagus, izaqathi zakuqala, i-celery kanye nemifino enamaqabungaKanye nama-strawberry nama-apricot okuqala, alungele amasaladi afudumele, ama-stir-fries alula, kanye nezitsha ezithosiwe.
Sekuyisikhathi esihle sokwandisa ukusetshenziswa kwe izithelo ezintsha ezicebile ngama-antioxidants kanye nokudlala ngemifino eluhlaza nephekiwe, ukuze isidlo sihluke ngemibala kanye nokuthungwa.
Ihlobo: ukuqhuma kwezithelo nemifino emisha
Ehlobo, izinhlobo eziningi ziyanda: ama-cherries, amajikijolo (ama-blueberry, ama-blackberry, ama-raspberry, ama-currant), ama-plum, ama-peaches, i-melon, i-watermelon...zonke zicebile ngamanzi, amavithamini kanye nama-antioxidants, ziwusizo kakhulu ekufakeni amanzi emzimbeni nasekulweni nokushisa.
Phakathi kwemifino, okulandelayo kuyinhloko: ubhontshisi oluhlaza, isitshalo seqanda, i-zucchini kanye ne-okraIlungele ama-barbecue asehlobo, amasaladi, i-ratatouille kanye nama-stir-fries asheshayo, okunciphisa isidingo sokusebenzisa ukudla okuthosiwe kanye nokudla okulula okunamafutha.
Uhlu olwandisiwe lokudla okumangalisayo okungu-30 okulwa nokuvuvukala
Ochwepheshe bezokudla abaningana bahlanganise uhlu oluthile lwe- Ukudla okungu-30 okulwa nokuvuvukala okufanele ukudliwe unyaka wonkeNgamafuphi, zingahlukaniswa zibe yizigaba ezilandelayo:
- Amafutha omnqumo e-virgin angeziweNjengoba icebile nge-vitamin E nama-polyphenols, ivikela ekulimaleni kwe-oxidative futhi ihlotshaniswa nengozi ephansi yezifo ezingamahlalakhona.
- I-AvocadoKuyasiza ukulawula i-cholesterol, umfutho wegazi kanye noshukela egazini, kuthuthukisa ukumuncwa kwezakhamzimba ezincibilika emafutheni futhi kunakekela isikhumba.
- Garlic no-anyanisiAmakhemikhali ayo esibabule kanye ne-quercetin kuhlobene nokuthuthukisa amasosha omzimba, ukulawula umfutho wegazi, kanye nokunciphisa ukuvuvukala.
- Ama-alimondi nama-walnutsZinikeza amafutha anempilo, i-vitamin E, amaminerali kanye nomphumela wokwanelisa, ziwusizo ekulawuleni isisindo kanye nokuvimbela umonakalo we-oxidative.
- Ubhatata, izaqathi kanye nethanga: ngokuqukethwe okuphezulu kwe-beta-carotene kanye ne-vitamin C, zisiza ekulweni nama-free radicals futhi zinikeza ama-carbohydrate anenkomba ye-glycemic ephansi.
- I-broccoli, i-kale, isipinashi, kanye neminye imifino eluhlaza: egcwele i-fiber, amavithamini kanye namakhemikhali e-phyto ane-antioxidant enamandla kanye nesenzo sokulwa nokuvuvukala.
- Ukhokho omsulwa: uma inama-flavonoid amaningi, ithuthukisa ukusebenza kwemithambo yegazi futhi isiza ekunciphiseni ukuvuvukala, uma nje idliwa noshukela omncane.
- Amakhowe nezinye izikhuntaZihlukile ngokuqukethwe kwazo kwe-selenium kanye namanye ama-antioxidants, kanye nomphumela wazo wokwanelisa kanye nokuqukethwe kwamakhalori aphansi.
- Izithelo ze-citrus (i-orange, i-tangerine, ilamula, i-grapefruit)I-Vitamin C yayo kanye nezinye izinto eziphilayo eziqinisa amasosha omzimba futhi zilwa nokucindezeleka kwe-oxidative.
- I-Turmeric ne-gingerNge-curcumin kanye ne-gingerol, ngokulandelana, ziphakathi kwemithi yemvelo enamandla kakhulu yokulwa nokuvuvukala, ikakhulukazi ngesimo se-infusions, i-curries noma i-stir-fries.
- Amajikijolo abomvu nama-cherry: amandla e-antioxidant angempela anomphumela omuhle ekuvuvukeni, empilweni yenhliziyo kanye nokuguga.
- Ama-lentile nezinye izinhlobo zemifinoNgenxa yokuhlanganiswa kwazo kwamaprotheni, i-fiber, kanye namaminerali, zisekela impilo yokugaya ukudla, ukulawulwa kwe-glycemic, kanye nokuvikelwa kwenhliziyo nemithambo yegazi.
- Ama-apulaZinikeza ama-flavonoid, ama-polyphenols, i-fiber namavithamini e-B, okwenza kube ukudla okulula kakhulu nokuphelele ukufaka.
- I-turkey nezinye inyama ezingenamafuthaNjengoba zinokuqukethwe okuhle kwamaprotheni namafutha agcwele kancane, zifanelekile uma kuqhathaniswa nokudla okulinganiselayo.
- Inhlanzi enamafutha (kufaka phakathi i-salmon)Ngenxa yokugcwala kwayo kwe-omega-3 EPA kanye ne-DHA, iphakathi kwanoma yiluphi uhlelo olukhulu lokulwa nokuvuvukala.
- PepperIcebile ngevithamini C kanye nama-antioxidants, inemibala futhi kulula ukuyisebenzisa kumasaladi, kuma-stir-fries noma ezitsheni ezibhakiwe.
- I-QuinoaLokhu okusanhlamvu okungekho emthethweni kuvelele ngokuqukethwe kwayo kwamaprotheni, okuqukethwe yi-fiber, kanye nokuguquguquka kwamasaladi, izitsha eziseceleni, kanye nezidlo eziyinhloko.
- BeetNgensimbi, i-fiber kanye ne-vitamin C, inezakhiwo zokulwa ne-antioxidant futhi iyasiza ekuthuthukiseni ukusebenza ngokomzimba kanye nokujikeleza kwegazi.
- Imbewu yeChia nefilakisiNjengoba zicebile nge-omega-3 esekelwe ezitshalweni, i-fiber kanye ne-lignans, zingafakwa kuma-yogurt, izinkwa, ama-smoothies noma ama-oats; imbewu ye-chia kufanele ifakwe emanzini noma igaywe ukuze kuthuthukiswe ukugayeka kwayo.
- Itiye ElihlazaNgenxa yama-catechin ayo, inegalelo ekuvikelweni kwamangqamuzana kanye nokulawulwa kwezinqubo zokuvuvukala kanye nezinqubo ze-metabolic.
- Yoghurt yemveloAma-probiotic ayo azuzisa i-microbiota futhi asekela impendulo yomzimba kanye nokugaya ukudla, njalo angcono ngaphandle koshukela owengeziwe.
Imenyu yamasonto onke yokulwa nokuvuvukala: imibono ewusizo
Ukuqinisekisa ukuthi konke lokhu akuhlali kuyimfundiso nje, Imenyu yamasonto onke yokulwa nokuvuvukala yenza impilo yansuku zonke ibe lula kakhulu. futhi kusiza ukuhlela ukuthenga kwakho. Ngezansi kunenhlanganisela ephakanyisiwe yezitsha eziphefumulelwe yizibonelo ezahlukahlukene zamamenyu ezokwelapha nawemfundo, ongazivumelanisa nokunambitheka kwakho nezidingo zakho:
NgoMsombuluko
- DesayunoAma-oats aphekiwe anobisi olusekelwe ezitshalweni, ama-blueberry, ama-strawberry, ama-raspberry, imbewu ye-chia kanye ukuthintwa kwesinamoni.
- EkuseniI-apula elifakwe ukhilimu we-almond ngesipuni esigcwele.
- Comida: I-salmon ebhakiwe efakwe ugalikhi, ijinja kanye ne-turmeric, ehambisana ne-broccoli ephekiwe kanye ne-quinoa ephelele.
- Isidlakela: Iyogathi yemvelo enamantongomane aqoshiwe.
- CenaUkhilimu we-zucchini olula onesinkwa esithosiwe se-wholemeal kanye ne-avocado ecoliwe.
NgoLwesibili
- Desayuno: Isinkwa esithosiwe esingu-100% se-wholemeal esino-avocado, utamatisi oqoshiwe kanye ne-extra virgin olive oil.
- Ekuseni: Ijusi lepomegranate noma isithelo sonke uma kukhethwa i-fiber eningi.
- ComidaIsaladi yelentili enesanqante esigayiwe, isipinashi esisha, u-anyanisi obomvu kanye ne-turmeric kanye ne-lemon vinaigrette.
- IsidlakelaInqwaba yama-walnuts noma ama-alimondi.
- CenaI-omelet yesipinashi enesaladi eluhlaza exubile.
NgoLwesithathu
- DesayunoUbhanana, isipinashi, ubisi olusekelwe ezitshalweni kanye ne-smoothie entsha yejinja.
- EkuseniIzinti zekaroti nekhukhamba ezine-hummus ye-chickpea.
- ComidaInkukhu eyosiwe ekhululekile nelayisi elinsundu kanye nethanga elithosiwe kuhhavini.
- IsidlakelaAmagilebhisi kanye nengxenye encane yama-alimondi.
- Cena: Isuphu ye-Miso ene-tofu kanye nemifino ehlukahlukene (iklabishi, amakhowe, u-anyanisi wasentwasahlobo).
NgoLwesine
- DesayunoAma-oats ane-apula eligayiwe, i-nutmeg kanye nembewu ye-flax egayiwe.
- EkuseniItiye eliluhlaza kanye nepheya.
- ComidaI-Quinoa eno-chickpeas, i-kale eqoshiwe, upelepele obomvu kanye no-anyanisi.
- Isidlakela: I-yogathi yemvelo exutshwe nembewu ye-turmeric ne-hemp.
- CenaI-hake eyosiwe ne-puree yamazambane amnandi.
NgoLwesihlanu
- DesayunoIsinkwa se-wholemeal esinotamatisi wemvelo kanye namafutha omnqumo angavamile.
- EkuseniI-Kiwi kanye nama-walnuts athile.
- ComidaI-fillet ye-mackerel eyosiwe nesaladi yesipinashi, u-anyanisi kanye ne-avocado.
- Isidlakela: I-smoothie yezithelo zasehlathini enobisi olungenashukela olusekelwe ezitshalweni.
- CenaUkhilimu we-carrot kanye ne-turmeric neqanda elibilisiwe eliqoshiwe.
NgoMgqibelo
- DesayunoIsinkwa esithosiwe esiphelele esinezingcezu ze-tahini nebhanana.
- EkuseniIngcosana yama-alimondi kanye nokufakwa kohlobo lwe-rooibos.
- ComidaIsaladi efudumele yelentili enespinashi, ubhatata othosiwe kanye ne-turmeric.
- Isidlakela: Iyogathi yemvelo enembewu yepomegranate.
- CenaI-omelet yemifino (u-anyanisi, i-zucchini, amakhowe) nesaladi.
Domingo
- DesayunoIphalishi le-oatmeal elinobisi olusekelwe ezitshalweni, ama-strawberry kanye nembewu ye-chia.
- EkuseniIzingcezu zekhukhamba ezine-guacamole eyenziwe ekhaya.
- ComidaI-Salmon en papillote enengxube yemifino eyosiwe (isanqante, upelepele, i-zucchini, u-anyanisi).
- IsidlakelaIsaladi yezithelo yesizini enencasa yesinamoni.
- CenaUmhluzi wemifino othambile kanye nelayisi elinsundu eline-broccoli ephekiwe ngomusi.
Amathiphu okulandela ukudla okulwa nokuvuvukala ngaphandle kokusebenzisa imali eningi
Ngokuphambene nalokho okucatshangwa ngezinye izikhathi, Asikho isidingo sokugcwalisa isiqandisi ngemikhiqizo "eyesimanje" nebiza kakhulu Ukudla ukudla okulwa nokuvuvukala. Ngokuhlela okuncane, ungalandela le ndlela yokudla ngaphandle kokwephula isabelomali sakho.
Kuyisihluthulelo sokubheja ukudla kwesizini kanye nokudla okuvela endaweniLezi zivame ukuthengeka kalula, zinambitheka kakhudlwana, futhi zinephrofayili yokudla okunempilo engcono. Izithelo nemifino yesizini enconywe yiHarvard iyindawo enhle yokuqala.
I-Las ubhontshisi obuningi, okusanhlamvu okuphelele kanye nemifino elula Imifino eqandisiwe njengezaqathi, iklabishi, u-anyanisi, noma isipinashi kuyizinketho ezingabizi futhi ezinokuguquguquka. Ukupheka ekhaya, ukuhlela imenyu yakho yamasonto onke, nokusebenzisa okusele kwezinye izidlo nakho kusiza kakhulu.
Elinye icebo eliwusizo yileli sebenzisa amakhambi anuka kamnandi nezinongo njengegalikhi, iparsley, i-turmeric, ijinja, i-oregano noma i-cumin ukuze wengeze ukunambitheka ngaphandle kokusebenzisa amasoso ezimboni agcwele usawoti, ushukela namafutha angenampilo.
Ekugcineni, kuyatuseka Bhukha ukudla okucutshungulwe kakhulu neziphuzo ezinoshukela ngezikhathi ezikhethekile kakhulu.Ukunciphisa ukuba khona kwabo ebhasikidini lokuthenga kungenye yezindlela eziphumelela kakhulu zokunciphisa kokubili ukuvuvukala kanye nokusebenzisa imali emikhiqizweni engadingekile.
Ukudla okufanele kukhawulelwe ukunciphisa ukuvuvukala
Kubaluleke njengokwengeza ukudla okuvikelayo ukunciphisa lezo eziphehla umlilo ovuvukele ongaphansiAkukhona mayelana nokuvinjelwa okuphelele, kodwa mayelana nokunciphisa ngokusobala imvamisa kanye nobuningi.
Phakathi kwabasolwa abayinhloko kukhona inyama ecutshunguliwe kanye namasoseji (amasoseji, i-ham enamafutha, ukudla okubandayo kwezimboni), ukudla okuthosiwe okuvamile (ama-croquette, ama-french fries, izinto ezifakwe ku-bunkwe), ama-pastries namaswidi ane- ufulawa ocolisisiwe kanye noshukela owengeziwe.
Kutuswa futhi ukuqapha ukusetshenziswa kotshwala neziphuzo ezinoshukelakanye nokudla okulula okucutshungulwe kakhulu okunamafutha amaningi e-trans noma amafutha acwengisisiwe. Uma le mikhiqizo iyingxenye yokudla kwansuku zonke, yandisa izimpawu zokuvuvukala kanye nengozi ye-cardiometabolic.
Kwabanye abantu abanezinkinga ezithile zokugaya ukudla, imikhiqizo ethile yobisi noma i-gluten eningi kungabangela ukungakhululeki nokuvuvukala emathunjini, ngakho-ke Kungaba usizo ukwenza iziqondiso ngokwezifiso ngosizo lochwepheshe. ekudleni okunempilo.
Ukuvuvukala ngokwako kuyimpendulo edingekayo yomzimba, kodwa uma Ihlala isebenza futhi "ayivali" ngesikhathi.Akusabi ngumngane futhi kuba yinkinga eyisisekelo ngemuva kwezifo eziningi ezingamahlalakhona. Ukuqaphela lokho esikudlayo, ukuzivocavoca umzimba, nokuhlonipha ukuphumula kuyizindlela eziqondile zokunikeza imizimba yethu ikhefu futhi ivumele ukuthi ibuyele kancane kancane esimweni sayo sokulinganisela.
