Ukutya okunempilo okunobungozi ukukutya kakhulu

Ukutya kuyaphilisa emizimbeni yethu. Ikwayityhefu. Enoba ukutya kuyaphilisa okanye kuyityhefu kuxhomekeke ekubeni kutyiwe kangakanani na. Kukho ukutya okunempilo okwenza kancinci, kakhulu kubuhlungu. Xa ezi zisetyenziswe ngokugqithisileyo, ziyonakalisa kakhulu imizimba yethu, ukutya okunempilo okuyingozi ukuba kusetyenziswe ngokugqithisileyo kulandelayo;

Ukutya okunempilo okunobungozi ukukutya kakhulu

Ioli ye-Omega-3 kunye neoli yeentlanzi

I-Omega-3 fatty acids ibalulekile kwimpilo. Ilwa nokuvuvukala emzimbeni, idlala indima ebalulekileyo ekuphuhlisweni kwengqondo kwaye iyanciphisa ingozi yesifo senhliziyo. Ioli ye-Omega-3 ifumaneka ngokurhweba ngohlobo lweoli yentlanzi, ioli ye-cod yesibindi, kunye ne-omega-3 capsules ezenziwe kwi-algae.

Nangona kunjalo, ukufumana amafutha amaninzi e-omega-3 kunokuba yingozi. Idosi eqhelekileyo ikuluhlu lwe-1-6 grams ngosuku. Ukuthatha i-13-14 grams ngosuku kunomphumo wokunciphisa igazi kubantu abaphilileyo. Oku kubangela umngcipheko, ngakumbi kubantu abathatha i-blood thinners. Kwakhona, ukuthatha izixa eziphezulu zeoli yesibindi sentlanzi, ivithamin A inokubangela ityhefu. Ngenxa yokuba inomthamo ophezulu we-vitamin A. Oku kuyingozi ngakumbi kubantwana kunye nabasetyhini abakhulelweyo.

Ituna (Entsha kwaye inkonkxiwe)

I-tuna yenye yokutya okunempilo. Kodwa ukusetyenziswa kakhulu kuyingozi. Yintlanzi enamafutha. Ngumthombo olungileyo we-omega-3 fatty acids. Iphezulu kakhulu kwiprotheyini. Nangona kunjalo, ityhuna inokuba namazinga aphezulu e-mercury.

I-Mercury inetyhefu kumzimba womntu. Iqokelela emzimbeni ngokuhamba kwexesha kwaye inokubangela ukulibaziseka kophuhliso, iingxaki zombono, ukungabikho kolungelelwaniso, ukuva kunye nokukhubazeka kokuthetha ebantwaneni.

I-tuna iqulethe ixabiso eliphezulu le-mercury, njengoko iqokelela kwizicubu zayo ngokuhamba kwexesha. Kucetyiswa ukuba abasetyhini abakhulelweyo kunye nabantwana banciphise ukutya kwaselwandle okunemekyuri kungabi ngaphezu kwesibini ngeveki. 

Isinamoni

IsinamoniSisinongo esimnandi esineempawu ezithile zonyango. Ityebile kwi-antioxidants. Ilwa nokudumba kwaye yehlisa iswekile yegazi. Kwakhona kunciphisa umngcipheko wesifo senhliziyo, isifo seswekile, umhlaza kunye nezifo ze-neurodeergenerative.

Nangona kunjalo, i-sinamoni iqulethe ixabiso eliphezulu lekhompawundi ebizwa ngokuba yi-coumarin, enokuba yingozi kwiidosi ezinkulu. Xa i-coumarin idliwe ngokugqithiseleyo, i-sinamoni ijika ibe enye yokutya okuyingozi. Kukho iintlobo ezimbini eziphambili zesinamoni eziqulethe izixa ezahlukeneyo ze-coumarin:

• I-Cassia cinnamon: Iqulethe inani eliphezulu le-coumarin.
• Ceylon cinnamon: I-Ceylon cinnamon, eyi-cinnamon yokwenene, iphantsi kakhulu kwi-coumarin.

Ukutya okunyamezelekayo kwansuku zonke kwe-coumarin ngu-0,1 mg ngekhilogram yobunzima bomzimba. Ukutya okungaphezulu koku kunokubangela ubutyhefu besibindi kunye nomhlaza. Ngokusekwe kumthamo onyamezelekayo wemihla ngemihla, akukhuthazwa ukuba utye ngaphezu kwe-0,5-2 grams ye-cassia cinnamon yonke imihla. Nangona kunjalo, ungatya i-5 grams (i-1 teaspoon) ye-cinnamon yaseCeylon yonke imihla.

coffee

Ikofu sisiselo esiluncedo esiqulethe i-antioxidants kunye nezinye iikhompawundi ezisebenzayo. Iyanciphisa umngcipheko wezifo zesibindi, uhlobo lwe-2 yeswekile kunye nezifo ze-neurodeergenerative.

Ukusetyenziswa kwansuku zonke kwe-caffeine kwikofu yi-400 mg. Ukutya okungaphezulu kwesi sixa kubangela iingxaki ezifana nokuphuthelwa, ukucaphuka, ukuxhalaba, ukuqaqanjelwa sisisu, ukubetha kwentliziyo kunye nokungcangcazela kwemisipha.

Isibindi

I-offal zezona ndawo zinesondlo kwizilwanyana. Isibindi sesinye sazo. Isityebi kakhulu kwizondlo ezininzi ezifana nentsimbi, ivithamin B12, ivithamin A kunye nobhedu. Kodwa i-100 grams yesibindi senkomo inika amaxesha amathandathu imfuneko yemihla ngemihla ye-vitamin A kunye namaxesha angama-7 obhedu.

I-Vitamin A yi-vitamin e-soluble fat, ithetha ukuba igcinwe emzimbeni wethu. Ngoko ke, ukusetyenziswa ngokugqithiseleyo kunokubangela ubuthi be-vitamin A. Ngenxa yoko, iimpawu ezifana neengxaki zombono, intlungu yamathambo, isicaphucaphu kunye nokuhlanza kwenzeka.

Ukufumana ubhedu oluninzi ityhefu yobhedu izisa nayo. Oku kunokubangela uxinzelelo lwe-oxidative kunye notshintsho lwe-neurodeergenerative kunye nokwandisa umngcipheko wesifo se-Alzheimer.

Nangona isibindi sisempilweni ngendlela emangalisayo kwaye sinesondlo, asikokutya okunokutyiwa yonke imihla. Isidlo esinye ngeveki sanele. 

imifuno ye-cruciferous

Imifuno ye-Cruciferous yintsapho yezityalo ezibandakanya imifuno efana ne-broccoli, i-Brussels sprouts, kunye nekhaphetshu. Oku kutya kusempilweni kwehlisa umngcipheko womhlaza nesifo sentliziyo.

Nangona kunjalo, le mifuno ineekhompawundi ezibizwa ngokuba yi-thiocyanates. Inciphisa amandla omzimba okufunxa i-iodine. Oku kubangela imeko ebizwa ngokuba yi-hypothyroidism. hypothyroidism kuthetha ukuba idlala lengqula alisebenzi kangako. Ngenxa yoko, i-thyroid gland iyanda, ukuzuza ubunzima, ukuqunjelwa, ukoma kwesikhumba kunye nobuthathaka kubonakala. Abantu abaneengxaki zedlala lengqula akufuneki batye le mifuno kakhulu. 

Brazil nuts

Brazil nutsziphakathi kweyona mithombo ilungileyo yokutya yeselenium. I-Selenium yinto ebalulekileyo yokulandelela kodwa ingaba yityhefu kwizixa eziphezulu.

Ukutya okucetyiswayo kwansuku zonke kwe-selenium yi-50-70 micrograms kubantu abadala. Umgangatho ophezulu wokunyamezela malunga ne-300 micrograms kubantu abadala. Indongomane enkulu yaseBrazil iqulethe i-95 micrograms yeselenium.

Oku kungaphezulu kwexabiso lemihla ngemihla elicetyiswayo kubantu abadala. Ingaphezulu kwesithathu isixa esicetyiswayo sabantwana. Ukutya amantongomane angama-4-5 kuphela eBrazil kuya kubangela ukuba umntu omdala afikelele kumda ophezulu wokuthathwa kwawo okukhuselekileyo kwe-selenium.

Iimpawu ze-selenium toxicity ziquka ukulahleka kweenwele kunye nezinzipho, imiba yokugaya, kunye nobunzima bememori.

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