Xa kuziwa ekulweni nezifo ezingapheliyo, njengesifo senhliziyo kunye nesifo seswekile, kwaye uzive nje ulungile imihla ngemihla, ukunciphisa ukuvuvukala kunye noxinzelelo emzimbeni kunokuphucula kakhulu iziphumo zakho. 'Ukudumba kukusabela komzimba kumzimba wethu okusikhusela kubahlaseli (njengentsholongwane) kwaye siphilise kukwenzakala kunye noxinzelelo. Xa ukudumba kwenzeka ngenxa yento efana nokusikwa, yinto elungileyo kwaye iya kunceda umzimba wethu uphile,' utshilo Kelsey Lorencz, RDN .
Iresiphi eboniswe ngasentla: Isaladi yeVegetarian Nicoise
Kodwa xa ukuvuvukala kungapheliyo ixesha elide (ukusuka kwishukela ephezulu yegazi, ukuvalelwa kokutya okuchaphazela impilo yamathumbu, okanye uxinzelelo oluqhelekileyo lwemihla ngemihla) okanye sisiphumo sesifo esizimelayo (njenge-arthritis), imiphumo ingaba yingozi. I-immune system ingena kwi-overdrive kwaye iqala ukuhlasela izicubu eziphilileyo nje ngokuba i-stressor iqhubeka.
Kodwa wonke umntu ufumana uhlobo oluthile loxinzelelo kunye nokuvuvukala-nokuba ngabadli! Ngoko sabuza oogqirha abathandathu bezokutya ukuba benza ntoni yonke imihla ukulwa nalo. Nantsi into ababeyithetha.
kangakanani i-kombucha eninzi kakhulu
Funda ngokugqithisileyo: I-Anti-Inflammatory Diet: Ngaba ikulungele?
Izinto ezili-10 ezenziwa ngabe-Dietitians ukuze balwe nokudumba
Ngelixa ukudumba kunokubonakala ngokwahlukileyo kumntu nomntu, iindlela zokulwa nazo ziyafana kuye wonke umntu: nciphisa ezo zixinzelelo kwaye wongeze kwiindlela zokuziphatha eziye zaboniswa ukulwa nokudumba (oku kukulandela imigaqo yoxinzelelo. ukutya kweMeditera ). Ke, ngelixa kungekho nanye into eya kwenza ukudumba okungapheliyo kunyamalale ngobusuku, ukubandakanya indibaniselwano yezi zicwangciso zokulwa nokudumba ezixhaswa yi-dietitian-backed kunokunceda ukuphucula iziphumo zakho ngokuhamba kwexesha.
1. Nosh kwi Cherries
'Iitsheri zingumthombo otyebileyo wepolyphenols kunye nevithamin C, enazo i-antioxidant kunye ne-anti-inflammatory properties , kunye nezifundo ezibonisa ukuba ukutya i-cherry kunokunciphisa umngcipheko wezifo ezininzi ezingapheliyo ezibandakanya, i-arthritis, isifo senhliziyo (i-CVD), isifo seswekile kunye neentlobo ezithile zomhlaza,' utsho. ULauren Harris-Pincus, M.S., RDN , umbhali we IKlabhu yesidlo sakusasa seProtheyini. 'Kukho kwakhona ubungqina ukuba i-cherry inokuphucula ukulala, ukusebenza kwengqondo kunye nokuchacha kwiintlungu emva kokusebenza kanzima.' Ke phosa i-cherries kunye neyogathi yakho yasekuseni okanye i-oatmeal, okanye usele ijusi ye-tart yecherry emva kokuzilolonga okanye ngaphambi kokulala ukuze ufumane iziphumo zokulwa nokudumba kwesi siqhamo sinejusi.
giada de laurentiis umzalwana
Iresiphi esemfanekisweni: I-Anti-Inflammatory Cherry-Spinach Smoothie
2. Camngca
Ukucamngca kunokuba yindlela esebenzayo yokunciphisa inani le-cortisol emzimbeni. U-Lorencz uyacacisa: 'I-Cortisol yincindi yencindi yedlala ephuma xa sikwimo 'yokulwa okanye yokubhabha.' Ukuba uphantsi koxinzelelo olukhulu (ngubani ongekho kule mihla ?!) Umzimba wakho unokukhulula i-cortisol eninzi imihla ngemihla, ekhokelela ekuvukeni.' Ukucamngca kunokukunceda ukuba utshintshe ukusuka kwimodi 'yokulwa okanye yokubhabha' ukuya kwimo 'yokuphumla kunye nokwetyisa', nto leyo eya kunciphisa i-hormone yoxinzelelo ekhutshweyo kwaye ikhulise amandla omzimba wokwetyisa ukutya, ukufunxa izondlo kwaye, ngokulandelayo, ukulwa ngcono nezifo, utsho. 'I-headspace lusetyenziso oluhle kakhulu olunokusetyenziswa ukuba ukucamngca kuvakala kusoyikisa okanye kunzima,' uyacebisa. Okanye ukuba ukucamngca asikokwakho, olunye uqheliselo lokuphumla, njengokufunda incwadi, ukuhambahamba okanye ukumamela umculo owuthandayo, nako kunokunceda.
3. Yitya ngakumbi iiProbiotics
'Ukuba neebhaktheriya ezininzi ezilungileyo emathunjini akho kudala indawo evumela ukugaya okuphezulu, ukufunxa kunye nokusetyenziswa kwazo zonke izondlo ozityayo ngosuku,' utsho u-Lorencz. Amathumbu asempilweni aya kwenza umzimba wakho usebenze ngakumbi ekusebenziseni izondlo ezichasene nokudumba ekutyeni, kodwa nokutya nokusela ukutya okuninzi okuqulathe. iiprobiotics (cinga i-yogurt, i-kefir, i-kombucha kunye ne-kimchi), kunye nokutya okunceda ukondla i-bacterial gut gut (njenge-fiber high-fiber whole grains, iziqhamo kunye nemifuno), ingaba nemiphumo yenkqubo kwenye indawo emzimbeni, uthi u-Lorencz. Yongeza i-kimchi kwisitya sakho se-brown-rice kunye ne-veggie kwisidlo sakusihlwa, kwaye wenze i-smoothie yeziqhamo nge-kefir ukwenzela ukunyusa impilo yamathumbu.
6 Izinto Ezibonakala Zisempilweni Th eCan Mess with your gut4. Fumana iiOmega-3s ezingakumbi
Amafutha e-Omega-3 anceda ukulwa nokuvuvukala kwaye afumaneka kukutya okufana nesalmon, i-mackerel, i-flaxseed, imbewu ye-chia kunye ne-walnuts. 'Ukwandisa la mafutha acids ekudleni kwakho okanye ngokusebenzisa izongezo kufuneka kwenziwe kunye nokunciphisa ukuthathwa kwamafutha okwandisa ukuvuvukala [xa udliwe ngokugqithiseleyo],' utsho uRachel Caine, M.S., RD, LDN, i-dietitian for Isiseko .
Intambo eqhekezayo yomgqomo
Khetha ioyile esekwe kwizityalo njengeoyile yomnquma kunye neoyile yecanola kunye neprotein ebhityileyo njengenkukhu kunye neembotyi ukongeza kukutya kwakho okutyebileyo kwe-omega-3. Yilinganisele ekutyeni kwakho ukutya okunamafutha amaninzi, njengenyama ebomvu kunye nobisi olunamafutha amaninzi (ingakumbi xa unesifo seswekile sentliziyo) kwaye kuphephe ukutya okuninzi okuqhotsiweyo okuphekwe ngeoli efudunyeziweyo. Ukufudumeza ioli ngokuphindaphindiweyo, okwenzeka rhoqo kwiindawo zokutya okukhawulezayo, kunokudala iikhompawundi ezivuthayo.
Iresiphi esemfanekisweni: Iiavokhado ezineSalmon-Stuffed
5. Nciphisa Ukusela utywala
'Nangona iwayini ebomvu inokuba neenzuzo zempilo, ukusela iiglasi ezininzi ubusuku ngabunye akukhuthazwa,' utsho uMonica Auslander Moreno, M.S., RD, LDN, umcebisi wezondlo Isondlo se-RSP . Ukuthathwa okucetyiswayo sisiselo esinye ngosuku kubasetyhini kunye neziselo ezibini ngosuku kumadoda-yiloo ndlela imizimba yethu ekwazi ngayo ukuqhekeka ngempumelelo ibe yinto engenatyhefu.
Ngoko, cinga kabini ngaphambi kokuba ugalele iglasi. 'Ndandihlala ndiodola iglasi yewayini okanye iwiski (ndiyayithanda iwhisky yaseJapan) ngokuzenzekelayo ngokutya-ngoku ndiyayifuna. ngokwenene cinga nzulu ukuba 'ndiyayifuna'—yaye loo nkqubo yobulumko indikhokelele ekubeni ndibe nezihlandlo ezibini okanye ezithathu ngeveki,’ utsho.
6. Yitya ngakumbi isityalo-Isekelwe
Awudingi ukuyeka i-steak, kodwa gxila ekutyeni iiproteni ezisekelwe kwizityalo, njengeembotyi, iilentile, i-tofu kunye ne-seitan. 'Ukulandela ukutya okutyebileyo kokutya kwezityalo kuya kukufumana kakuhle kwindlela yakho yokufumana ukuxhaswa okupheleleyo kwe-micronutrients kunye ne-antioxidants, eziyimfuneko ekuphindaphindeni kwe-DNA enempilo, ukuguqulwa kweeseli kunye nokugonywa,' utsho uCaine. Ngoko ke, jolise ukuhamba ngaphandle kwenyama yokutya okumbalwa, kwaye ugcwalise isiqingatha sesitya sakho kunye neziqhamo kunye nemifuno kwisidlo ngasinye, ukunceda ukulwa nokuvutha. (Zama ezi zokupheka zemifuno - zilungile kakhulu, awuyi kuphinda ulahlekelwe yinyama!)
Funda ngokugqithisileyo: IiNzuzo zeMpilo zokuTya ukutya okuSekwe kwiSityalo kunye nendlela yokuQalisa
7. Yenza iNkqubo yasebusuku esempilweni
Zinike ixesha lokunciphisa amandla, njengoko ukuvuvukala kukhula ngokusilela kokulala. UMoreno uthi, 'Kunjalo ngokwenene Kunzima ukuba 'ndicime' ebusuku ngeengcinga zam ezixakekileyo, ngoko ndiye ndiziqhelanise nendlela 'yokukhangela idyasi'—'ndijonga' iingcinga zam zovalo okanye ezingalindelekanga kunye namaxhala kumnyango wegumbi lam lokulala. Kwaye xa zichwechwela, ndiya kuzigxothela kwindawo yokuhlola idyasi.'
ukutya okukhawulezileyo isaladi yenkukhu
Uyongezelela, 'Ndizivumela ukuba ndibaleke kwiinkumbulo ezonwabileyo okanye iingcinga ezijikelezayo (uhlobo olufana nokubala iigusha, kodwa kum ukucinga ngezinto ezingenangqondo ezifana namaxesha embali ephakathi) ezindikhululayo.' Fumana umkhwa okusebenzelayo , nokuba ivala ifowuni yakho okanye iTV kwiyure ngaphambi kokulala, ukufunda okanye ukufumana ikomityi yeti ye-herbal ngaphambi kokulala.
Iresiphi esemfanekisweni: Iti yeGinger-Lemon epholileyo
8. Yidla umnyama
Yongeza ipop yombala kwipleyiti yakho ngokubandakanya a iintlobo zokutya ezimibalabala . 'Ndizama ukufumana iintlobo ngeentlobo zemveliso kwisidlo sam. Imichiza enika izityalo umbala wazo iqulethe i-antioxidants, enceda ukulwa nokudumba,' utsho UDiana Gariglio-Clelland, RD, CDE . Uthi, 'Ukutya okucebileyo kwi-antioxidants kuye kwadibaniswa neziganeko eziphantsi zomhlaza ngokulwa nomonakalo weeseli.' Ukubandakanya amajikijolo kwi-oatmeal okanye ukongeza imifuno eluhlaza eluhlaza kwiitya yindlela efanelekileyo yokufumana i-antioxidants eninzi ekudleni kwakho.
9. Yongeza Iziqholo
Zive ukhululekile ukongeza kwi-paprika, i-turmeric, i-cayenne, i-ginger, i-garlic kunye nokunye! 'Nangona sihlala singacingi ngeziqholo zokubonelela okungaphezulu kunencasa, zifunyenwe ziyimithombo yendalo ye-antioxidants enokunceda ukufihla ezinye zeziphumo eziyingozi zokudumba,' utshilo. Hailey Crean, M.S., RD, CDE, CSOWM . Ngelixa bengayi kukunyanga ngobusuku, besitya ngakumbi imifuno enempilo kunye neziqholo inokunceda ekuhambeni kwexesha.
10. Yitya ukutya okuncinci okutshisayo
'Ndizama ukunciphisa ukutya okunxulumene nokudumba . Kwakhona, ukuba utya inja eshushu, 'awuvuthi ngokuzenzekelayo,' kodwa ndiyazama ukungatyi ukutya okunxulumene nokudumba,' utshilo uMoreno. Oko kuthetha ukutya izinja ezimbalwa ezishushu kunye nezinye iinyama ezicutshungulwayo, inyama etshisiweyo, utywala, iswekile eyongeziweyo (kubandakanywa neelekese kunye nesoda), ukutya okuqhotsiweyo kunye naloo mafutha amaninzi akhankanywe kwi-#4 ngasentla.
