Imikhiqizo umdlavuza kuzosiza ukunciphisa ingozi yesifo. Yini ukudla kuzosiza ugweme umdlavuza?

Umdlavuza - a izifo futhi ezinzima kunzima ukuyelapha ngisho nazo zonke ezobuchwepheshe zanamuhla nezindlela amalungiselelo. Kulokhu engozini, ngaphandle kokukhetha. Uma ufuna ukunciphisa amathuba okwenziwe ngaleli isifo kumarekhodi abo yezokwelapha, sinake ukudla yokulwa nomdlavuza, kufanele kufakwe ekudleni kukho konke ukuphila ukuze uhlale uphilile futhi esebenzayo sesikhulile.

Ukudla okunomsoco - isihluthulelo sempilo

Abantu bakudala wathi "wena - ke yilokhu udla." Ngeshwa, amandla umuntu wanamuhla akuvamile kungenziwa ngokuthi ephelele. Kuyinto ngokuvamile samanje imikhiqizo Semi-siphelile, it is ngokoqobo egcwele udayi yokufakelwa futhi carcinogens, kanye inala ushukela, imikhiqizo ufulawa, frankfurters futhi ayi - konke lokhu kuthinta isimo sempilo jikelele. Ngaphezu kwalokhu, nezela imvelo abampofu amadolobha kanye ukucindezeleka njalo emsebenzini. Akumangalisi ukuthi odokotela abaningi emhlabeni wafaka iziguli ukuthi nginesifo "umdlavuza." Ngokuvamile, ukudla yokulwa nomdlavuza - imenyu esifanele, ayinazo izithako ezibizayo futhi exotic. Kunalokho, zonke izitsha kanye izithako zabo zilula futhi ziwusizo, ikakhulukazi imifino nemifino, izithelo ezisawolintshi, izithelo kanye izithelo ezithile, okusabhontshisi, amantongomane ezithile zamakha. Bona imikhiqizo eminingi umdlavuza izofakwa ohlwini kamuva ohlwini. Kunconywe ukufaka nabo ekudleni kwakho kwansuku zonke.

Kuyini antioxidant ukudla?

Okokuqala, ake sibheke ukuthi Antioxidants. Lezi izinto ezikhethekile ezingaba ukubambezela yonke izinqubo namachibi emzimbeni, lokhu kungaba odabuka yemvelo noma zokwenziwa. Kungcono uma lezi abavikeli lamaseli umzimba wethu livela ukudla. Ososayensi kuhlola ukudla eziningi (amajikijolo, izithelo, okusanhlamvu, njll), wafinyelela esiphethweni sokuthi inani elikhulu Antioxidants nenzuzo eziqukethwe amahlelo ezilandelayo, imikhicito Antioxidants yokulwa nomdlavuza:

• Ubhontshisi, kuhlanganise obomvu;
• zasendle engadini kanye currant, omnyama abomvu;
• cranberry;
• ama-raspberry, strawberry nezinye amajikijolo abomvu;
• apula;
• Cherry, iplamu;
• amantongomane nezithelo ezomisiwe;
• wokudla izithombo;
• apula izinhlobo "Gala", "Smith", "Delicious";
• utamatisi;
• green tea.

Uma ucabangela ukuthi Antioxidants ezivamile zihlanganisa amavithamini C no E, provitamin A, lycopene, flavonoid, tannins kanye anthocyanins (lokhu nje ikhemikhali amumethe amajikijolo abomvu), ungakwazi afake ukudla yakho yokudla yokulwa nomdlavuza, ehlanganisa wathi izakhi. Ngokwesibonelo, sonke siyazi ukuthi imali enkulu vitamin C iqukethe lemon, orange, acai berry, vitamin E elikhona izithombo sekushiwo, futhi pro-Vitamin A - e izaqathi.

Yini ukudla yokulwa nomdlavuza, ungakwazi afake ekudleni kwakho kwansuku zonke?

Yiqiniso, Russian isilinganiso nje abakwazi ngisho nokuzitholela lokho unyaka imenze etafuleni strawberry fresh, ama-raspberry, acai amajikijolo kanye neminye imikhiqizo kuqhathaniswa eqolo. Kodwa uhlu izingxenye eziwusizo ekudleni akugcini amagama okukhulunywa, njengenhlangano iklabishi abavamile iqukethe izakhi ukuvimba umsebenzi yezakhi zofuzo ezenza abantu ukuvela umdlavuza. Eminye imikhiqizo ewusizo futhi iyatholakala kakhulu umdlavuza zingatholakala unyaka wonke kunoma iyiphi esitolo:

• Garlic kanye anyanisi - ngamanani amakhulu aqukethe anticancer ejenti futhi uthuthukise ukungatheleleki;
• utamatisi, obomvu pepper - aqukethe lycopene; By endleleni, utamatisi udliwe kungaba okuphekiwe, ukuphathwa kwadingeka cishe akukho umphumela ezindaweni zabo ewusizo;
• ulamula iyiphi etholakalayo izithelo - Vitamin C;
• ginger (ezintsha, ezomisiwe oluyimpuphu) kanye turmeric - spice okuye kudingeke abaningi bethu undeservedly indiva, kwehlisa ukuvuvukala emzimbeni bese wehlisa ijubane ukukhula izimila;
• iyiphi ubhontshisi - nje imikhiqizo efunekayo ukuze kuvikelwe abantu ababulawa umdlavuza wamabele, aqukethe amaningi ewusizo.

Ngu zokuhlanganisa lezi izithako esitsheni, wena ehlukahlukene ekudleni kwakho futhi uchithe zokuvimbela ngempumelelo lesi sifo.

Yikuphi ukudla ukuvikela yokulwa nomdlavuza webele?

Ngeshwa, isimila esibulalayo kuthinta indlala mammary, kwenzeka kwelinye abesifazane nantathu. Lokhu kulinganisela iyahlukahluka kuye ngokuthi esifundeni yokuhlala, kodwa inani eliyisilinganiso futhi izibalo edabukisayo efanele ku-Russia, futhi Melika naseNingizimu Asia. Kulokhu, ikakhulukazi abasengozini bangabesifazane engaphezu kwengu-65, kanye nalabo izihlobo zabo eduze yilesi sifo. ukubaluleka zokuvimbela kulokhu kubalulekile, udinga kuhlanganise aphinde acabange ekudleni kwakho ukufaka ukudla okuthile yokulwa nomdlavuza webele. Miphi? Nalu uhlu:

• efana turmeric - spice lokhu "Ginger Yellow" - neyaziwayo izindlela nokuvimbela umdlavuza, kuhlanganise umdlavuza webele;
• ewusizo futhi aluhlaza okwesibhakabhaka - liqukethe inani eliphezulu lika-flavonoid, okuyinto unciphise amathuba isifo;
• utamatisi kanye eyeka ukuba i exotic ukwatapheya izinto ezicebile, ikakhulukazi lycopene futhi oleic acid, wusizo umzimba;
• Brussels amahlumela futhi cauliflower, broccoli - lunezinto ukuthi ukuvimbela emdlavuzeni;
• phakathi kwezinye imikhiqizo, imi unogada webele ezempilo, angabizwa ngokuthi isipinashi, garlic, green tea, ubhamubhamu, cherry, kelp futhi artichokes.

Yiqiniso, lo somabhizinisi ingatholakala zonke esitolo, kodwa iklabishi, utamatisi, u-garlic kanye turmeric zishibhile ngokwanele, futhi aluhlaza okwesibhakabhaka ngo-inkathi, inani elikhulu elandayo ehlathini. Okubalulekile, musa lazy futhi esikhundleni imikhiqizo Semi-siphelile ukupheka ukudla okunempilo futhi esihlwabusayo.

imibhalo Popular nezincwadi mayelana nemikhiqizo ukuthi ukuvimbela emdlavuzeni

Rishar Belivo, "Ukudla yokulwa nomdlavuza" - incwadi, ngesikhathi esifushane waba ethengwa kakhulu emazweni amaningi emhlabeni wonke. Ngakho, umlobi, udokotela ngokuqeqesha wachitha eziningi izifundo kwenziwa kuye kwabonisa ukuthi ukudla okuthile, ikakhulukazi Lokudabuka isitshalo, kungaba kakhulu ukunciphisa ingozi yomdlavuza futhi kancane isimila ukukhula. Ngakho, udokotela uthi mayelana nokusetshenziswa ellagic acid, inqwaba eziqukethwe sekushiwo raspberry strawberry, amantongomane, ikakhulukazi walnuts, hazelnuts, pecans. Uhlu lufaka cherry amajikijolo aluhlaza okwesibhakabhaka: amajikijolo, aluhlaza okwesibhakabhaka kanye amajikijolo, futhi cranberry, nesinamoni ushokoledi ne wokuqukethwe cocoa okusezingeni eliphezulu, emnyama. Nokho, Yiqiniso, wonke umuntu uyasikhathalela ngempela impilo yakhe, akusho ubuhlungu ukufunda lesi umsebenzi, uqaphele ukuthi le mikhiqizo asencwadini yokulwa nomdlavuza isikhathi esingaphezu kwesisodwa futhi wabhekisela ngamanye odokotela. Isici ovamile uwukuthi nokuvimbela izimila kufanele ehlukahlukene Ukudla ogxile ukudla imifino, unothile ngamavithamini A, C no-E, lycopene, flavonoid kanye nezinye izinto, okuyinto siye ohlwini izigaba ngenhla.

Selenium yokulwa nomdlavuza

Selenium - abalulekile trace amaminerali ukuthi kubalulekile ukuze umzimba wethu. Ngaphandle-ke, i-iodine ne-vitamin E ayiqondakali amuncwa amaseli, nokuntuleka kungabangela abanale nkinga, omzimba ukwehla, isifo sesibindi, isifo sokulahlekelwa igazi nabanye. Yingakho kubalulekile ukuze sivale lapho sisilela ukuntuleka kwayo. Ngokuphathelene umdlavuza, le selenium linendima ebalulekile ekuvimbeleni yabo. Ngakho, it is a antioxidant enamandla esisiza ukuqinisa amasosha omzimba, futhi indima yayo Irreplaceable ku nokwelashwa umdlavuza wesinye kwabesilisa kanye nomdlavuza wamabele kwabesifazane. Ngeshwa, eRussia cishe njalo isakhamuzi sintula ketshezi, yingakho kubaluleke kakhulu ukuthi uligcwalise, ukuthatha Vitamin izakhiwo, noma ukudla ukudla aqukethe selenium. Umdlavuza nezinye izimila, lento imele kwi-top ten ezibaluleke kakhulu futhi kudingekile.

Equkethe selenium?

Nalu uhlu ukudla etholakalayo ocebile selenium:

• Lokhu isibindi, amaqanda, idwala usawoti;
• kwasolwandle, ikakhulukazi inhlanzi;
• futhi ohlwini isebenze futhi kwasolwandle ngokwanele exotic: izinkalankala, izimfanzi, ama-lobster kanye isikhuphashe;
• selenium kakhulu zihlanganisa kakolweni bran, corn, imbewu sunflower, amantongomane imvubelo elikulesi;
• kanye utamatisi, amakhowe nesweli.

Vula noma yimuphi umkhiqizo noma ngaphezulu ku ekudleni kwakho ukuze kuqinisekiswe ngokwakho i zokuvimbela ngempumelelo izinhlobo eziningi zomdlavuza.

Ukudla kangcono lokuvikela umdlavuza

Zonke asohlwini kulesi sihloko, noma kunjalo ukuvimbela okuvela kuyo izinhlobo eziningi zomdlavuza. Kodwa kukhona imikhiqizo kanye nabaholi. Yiqiniso, ukusetshenziswa kwabo njalo ngo ukudla akukuniki isiqinisekiso ngokuphelele isivikelo umdlavuza, kodwa iyehlisa Amathuba okwenziwe ngaleli uphethwe kwirekhodi yakho yezokwelapha. Nalu uhlu:

• iklabishi - ikhona, kodwa ikakhulukazi broccoli kanye Brussels. Ukusetshenziswa Its e ukudla iyehlisa okuvela umdlavuza colon ;
• kabhontshisi - kuphumelela kakhulu for the nokuvinjelwa umdlavuza wendlala;
• amantongomane, lapho laba baholi kukhona walnuts;
• inhlanzi - umthombo polyunsaturated okunamafutha acid, izinto ukuntuleka kwazo kuholela ukuphazamiseka lipid umzimba, nakho kubangela kwengozi isimila kumiswa;
• utamatisi - in a okusezingeni eliphezulu umkhiqizo lycopene, okuyinto nobunzima izinhlobo eziningi umdlavuza;
• amakhowe, ikakhulukazi exotic kithi, Japanese: Shiitake, Maitake, Reishi nezinye. Njengengxenye izinto labo abazokwazi abacindezela umsebenzi ngisho zakhekile amangqamuzana omdlavuza ;
• izimila zasolwandle - aqukethe ewusizo iodine, selenium, nendathane yezinye izinto ezidingwa umzimba;
• Ginger - ivikela kwamanyikwe futhi kukhulisa amasosha omzimba jikelele;
• It has ezifanayo kodwa ngesikhathi esifanayo no-anyanisi.

Kuvalwa uhlu itiye, oluhlaza ikakhulukazi. Into kuphela okudingayo ukuwaphuza ngaphandle ushukela ukwenziwa kahle nangokunembile ngokulandela imiyalelo. Lokho amanzi abilayo, bephikelela ngesikhathi esifanayo imizuzu okungenani 5.

Isifingqo kanye Iziphetho

Ngemva kokuhlaziya lesi sihloko, ungakwazi ukuphetha ngokuthi ukudla yokulwa nomdlavuza ngokuyinhloko Lokudabuka zemifino. Lokhu akusona isimanga, ngoba kuzo ungathola amavithamini ezidingekayo, acid namaminerali. Ibe isilandelwa in ukuthandwa - enhlanzi nezinye izinto zasolwandle, konke sibonga okuqukethwe polyunsaturated okunamafutha acid. Ngiyavuma, okunomsoco, kuhlanganise anti-umdlavuza, izobiza umndeni akukho eqolo ngaphezu kwanoma itafula, okuyinto ngobuningi imikhiqizo Semi-siphelile, salami kanye ayi, isinkwa esimhlophe kanye pasta ngofulawa emhlophe. Into eyinhloko ukuba baqonde ukuthi ekudleni kwakho kuthinta ngqo nesimo umzimba. Ukudla ngokufanele uzokunika ithuba lokuphila isikhathi eside futhi ibe nempilo umdlavuza nje kuphela kodwa futhi ezinye izifo.