Ngamanye amaxesha ukudumba kuyinto elungileyo-yindlela yokuzikhusela. Ngokomzekelo, ukuvuvukala kunceda ukuphilisa inxeba. Kodwa ke kukho uhlobo lokudumba olucothayo, oluqhubekayo lokubila ngasemva komzimba wakho. Oko kubizwa ngokuba kukudumba okungapheliyo kwaye ekuhambeni kwexesha kuya kuba njalo thatha uxanduva kwimpilo yakho kwaye yonyusa umngcipheko wakho wokuba nezifo ezikhulu ezifana nesifo sentliziyo, isifo seswekile, umhlaza, iimeko ze-autoimmune, isifo samathambo, ukudakumba, kunye ne-Alzheimer's kunye ne-Parkinson. (Zama ezi Iindlela ezili-10 zokunciphisa ukuvuvukala .)
Ukudumba okungapheliyo nako akunazo iimpawu ezicacileyo ngoko ke kunzima ukwazi ukuba ukuva kwakho. Ngethamsanqa, unokuba ne-proactive: uphando ibonisa ukuba unokunciphisa ukuvuvukala ngokutya kwakho.
Ukutya oku-#1 okuKutyayo ukuthoba ukudumba
'Kukho ukutya okunolona phando lubambekayo olungqamene nokudumba,' utsho uCarolyn Williams, Ph.D., R.D., umbhali wencwadi Izidlo eziPhilisayo . 'Yi-omega-3s, eyisondlo ngokobuchwepheshe. Ngoko kukutya isalmon, nezinye iintlanzi ezinamafutha, ezinamafutha, okanye ukuthatha isongezelelo.'
IiRecipes ezisempilweni zeSalmon ukuze wenze isidlo sangokuhlwaNjengokuba, uphando lubonisa ukuba i-omega-3s EPA kunye ne-DHA idonsa umsebenzi ophindwe kabini: banokudlala indima ekukhuseleni i-pro-inflammatory compounds kunye neenkqubo ezivuthayo, kunye nokukhuthaza ukuveliswa kwezinto ezichasayo. Kukho nophando oluxhasa ukuthatha izongezo ze-omega-3 njengendlela yokuphelisa ukudumba okunxulumene noko iimeko ezahlukeneyo njenge-rheumatoid arthritis, i-Crohn's, i-lupus, uhlobo lwe-1 yeswekile, i-asthma, i-psoriasis, isifo senhliziyo, kunye nokunye. Nye funda , epapashwe kwiphephancwadi Ubuchopho, iNdlela yokuZiphatha, kunye nokuKhuselwa komzimba , bafumanisa ukuba abantu abadala abaneminyaka ephakathi kunye nabakhulileyo abathatha i-omega-3 supplements kwiinyanga ze-4, banciphisa iimpawu zabo ezivuthayo xa kuthelekiswa nabalingane babo abangazange bathathe nayiphi na i-omega-3 supplements.
'I-Omega-3s iyakuba yi #1 kwibhodi yonke. Kodwa kukho okunye ukutya oku-3 okusemva kwe-omega-3s kwiinzuzo zabo ezichasayo,' utshilo uWilliams. 'Ezi zintathu zokutya zahlala zivela ngokuphindaphindiweyo ngokuphindaphindiweyo kuphando.'
Bazi: imifuno enamagqabi, imifuno ye-cruciferous, kunye namajikijolo . 'Ndixelela abantu: ukuba unokwenza izinto ezintathu, yile: fumana imifuno enamagqabi ekutyeni kwakho yonke imihla. Yitya amaqunube kaninzi ngeveki kunye nemifuno ye-cruciferous kaninzi ngeveki,' utsho uWilliams.
Okunye ukutya okuchasene nokudumba okutyayo
Kutheni oku kuthathu kokutya? Nantsi into ethethwa yinzululwazi.
Amagqabi aluhlaza
'Uphando olusemva kokutya imifuno enamagqabi lolona lunamandla,' utsho uWilliams. Ukuzitya kubonakaliswe ukunciphisa umngcipheko wesifo senhliziyo, uhlobo lwe-2 yeswekile, ezinye ii-cancer, kunye nokuwohloka kwengqondo. Ufuna ukutya imifuno enamagqabi, njenge-lettuce, isipinatshi, i-kale, i-Swiss chard, njl. yonke imihla, okanye ubuncinane ungene kwiikomityi ezi-6 ngeveki, utsho uWilliams. Zama ezi zokupheka ezinempilo kunye nemifuno ukuze uzalise.
Imifuno yeCruciferous
Ziikhompawundi ezinesulfure ezibizwa ngokuba ziiglucosinolates kwezi mifuno ziluncedo kakhulu. Kwakhona ufumana i-vitamin C, i-beta-carotene, kunye nezinye i-antioxidants. Kwi isifundo esinye , abantu abadala abanempilo abadla iikomityi ze-2 zemifuno ye-cruciferous ngosuku (kwiiveki ezimbini) babone ukuphuculwa kwezinye iimpawu ezivuthayo-kunye nangaphezulu xa bedla i-1 indebe ngosuku okanye akukho mifuno. Injongo ubuncinane kwi-5 ye-servings ngeveki, ngokutsho kukaWilliam, imifuno efana ne-broccoli, i-Brussels sprouts, i-cauliflower, iklabishi, i-kale, i-bok choy, i-arugula, i-radishes, njl.
I-Brokholi vs. Ikholifulawa: Yeyiphi Esempilweni?Amaqunube
Ngokukodwa, i-blueberries, i-strawberries, i-raspberries, i-blackberries, i-boysenberries, kunye ne-cranberries. Zigcwele i-anthocyanins kunye ne-antioxidants, ekhupha ii-radicals eziyingozi ezikhuthaza ukuvutha (kunye nezinye iinkqubo zezifo). Ngena ubuncinane iikomityi ezi-2 ngeveki, ucebisa uWilliams. Amaqunube afriziweyo abalwa kwaye lukhetho olukhulu xa amatsha engekho ngexesha lonyaka.
Into ongayityiyo ukwehlisa ukudumba
Ngoku uyazi ukuba kufuneka utye ntoni, ungatyanga ntoni? Ngokutsho kukaWilliams, ezinye zokutya eziphezulu (kunye nezondlo) 'i-inflamers' ziquka i-carbs ecocekileyo ephantsi kwi-fiber, i-sugars eyongeziweyo kunye ne-sweeteners yokufakelwa, ukutya okuthosiweyo, ukutya okunamafutha aphezulu kunye nokucutshungulwa, kunye ne-trans and saturated fat.
Ukutya nokusela (utywala kunye ne-caffeine, ngakumbi) ngokugqithisileyo kunokukhokelela ekudumbeni. Ke, iyonke, jolise ukutya kuphela kangangoko ufuna, ukunciphisa izinto ezitshisa amadangatye omlilo, kwaye uqiniseke ukuba uhlala ubandakanya i-omega-3s, imifuno enamagqabi, amaqunube, kunye nemifuno ye-cruciferous ekudleni kwakho.
