Okuqukethwe kwe-athikili
Kungakhathaliseki ukuthi ukugula noma uyalulama ngemva kokuhlinzwa, ukudla neziphuzo ozidlayo kuzosiza noma kuvimbele ukululama kwakho.
Ukudla okuningi okufana nezithelo, imifino, amafutha anempilo kanye nemithombo yamaprotheni kuyaziwa ukunciphisa ukuvuvukala, ukuthuthukisa ukusebenza komzimba, ukukhuthaza ukuphulukiswa nokuhlinzeka umzimba ngophethiloli owudingayo ukuze uphulukise.
ngezansi "ukudla okungadliwa ukuze kube lula ukululama ngesikhathi sokugula" ve “zivocavoca uma ugula” ulwazi luzohlinzekwa.
Okufanele Udle Uma Ugula
imifino eluhlaza
njenge-kale, isipinashi, i-arugula, ne-chard imifino enamahlamvu aluhlazaIgcwele izakhamzimba ezinciphisa ukuvuvukala, zithuthukise ukusebenza kwamasosha omzimba, futhi zithuthukise ukuphulukiswa kwesilonda. Ngakho-ke, kungenye yokudla okufanele kudliwe ngesikhathi sokululama kulesi sifo.
Imifino enamahlamvu aluhlaza iphezulu kuvithamini C, i-manganese, i-magnesium, i-folate ne-provitamin A, konke okubalulekile ekusebenzeni kwamasosha omzimba kanye nempilo yonke.
Futhi inothile ngama-polyphenol Antioxidants anezakhiwo ezinamandla zokulwa nokuvuvukala kanye nezokusekela amasosha omzimba.
iqanda
Ngemva kokuhlinzwa, umzimba udinga amaprotheni. iqandaIwumthombo omuhle kakhulu weprotheyini emuncwa futhi iqukethe izakhi ezisekela impilo yokuzivikela komzimba kanye nokuphulukiswa kwesilonda.
Amaqanda aphelele aqukethe amavithamini A no-B12, kanye ne-zinc, i-iron ne-selenium, konke okudlala indima ebalulekile yokuzivikela komzimba.
Uhlobo lwenhlanzi
Uhlobo lwenhlanziInikeza amaprotheni, amavithamini B, i-selenium, i-iron, i-zinc kanye ne-omega 3 fats. Ucwaningo lubonisa ukuthi amafutha e-omega 3 angakhuthaza ukuphulukiswa kwesilonda, akhulise ukuphendula kwamasosha omzimba, futhi anciphise ukuvuvukala lapho ethathwa njengefomu lokwengeza.
Amagremu angu-85 e-salmon ebanjwe zasendle ahlinzeka ngaphezu kuka-70% wesidingo sansuku zonke se-selenium, i-mineral elawula ukuvuvukala nokusabela komzimba.
izithelo zeberry
Amajikijolo agcwele imisoco kanye nezakhi zezitshalo ezingasiza ukusekela ukuphulukiswa komzimba.
Ngokwesibonelo, amajikijolo angamaprotheni amaningi kakhulu emzimbeni wethu. i-collagen Ihlinzeka nge-vitamin C eningi ekhuthaza ukuphulukiswa kwesilonda ngokugqugquzela ukukhiqizwa
Futhi iqukethe ama-antioxidants afana nama-anthocyanins, izingulube zezitshalo ezinikeza lezi zithelo umbala wazo ogqamile, ngaphezu kwemiphumela yazo yokulwa nokuvuvukala, i-antiviral, kanye ne-immune-supporting.
Amantongomane kanye nembewu
Um-alimondiAmantongomane nembewu enjengama-walnuts, ama-hazelnuts, imbewu ye-sunflower kanye nembewu ye-hemp kuhle kakhulu ukondla imizimba yethu ngesikhathi sokuphulukisa. Lokhu kudla kunikeza amaprotheni asekelwe ezitshalweni, amafutha anempilo, namavithamini namaminerali akhuthaza ukuphulukiswa.
Isibonelo, amantongomane nembewu kuyimithombo emihle ye-zinc, i-vitamin E, i-manganese ne-magnesium. I-Vitamin E isebenza njenge-antioxidant emizimbeni yethu, ivikela ekulimaleni kwamaselula. Kubalulekile futhi empilweni yokuzivikela komzimba.
Olunye ucwaningo luthi amazinga anempilo kavithamini E angathuthukisa ukusebenza kwamangqamuzana omzimba avikelayo, njengamaseli abulalayo emvelo (NK cell), asiza ukulwa nokutheleleka kanye nezifo.
Izinkukhu
Ama-amino acid athile, okuyizingqimba zokwakha amaprotheni, adlala indima ebalulekile ekwelapheni kwesilonda nokusebenza komzimba wokuzivikela.
inkukhu kanye Hindi Amaphakethe e-glutamine ne-arginine, ama-amino acid amabili angasiza ukululama ekuguleni.
I-GlutamineNgenkathi ihlinzeka ngokuvikelwa kwamaselula ngezikhathi zokucindezeleka njengokugula nokulimala, i-arginine isiza ekukhiqizeni i-collagen nokuphulukiswa kwesilonda. I-Arginine iyancipha ngokushesha ngezikhathi zokucindezeleka, ukulimala, nokugula, futhi ukudla okwanele kwale amino acid kuba okubaluleke nakakhulu.
offal
inyama ye-offalezinye zokudla okunomsoco ongazidla. Zinezakhi eziningi ezisekela amasosha omzimba, okuhlanganisa uvithamini A, insimbi, i-zinc, amavithamini B kanye nethusi, okudingekayo ekukhiqizeni izicubu ezixhumene nokukhiqizwa kwe-collagen.
Ibalulekile ekuphenduleni okufanele kwamangqamuzana omzimba omzimba, uvithamini A usiza ukucekela phansi amangqamuzana avuvukalayo futhi ubalulekile empilweni yesikhumba nokuphola kwesilonda.
Ngaphezu kwalokho, i-offal ingumthombo omuhle kakhulu wamaprotheni, okubalulekile ekululameni ngemva kokuhlinzwa nokugula.
imifino ye-cruciferous
Imifino e-Cruciferous efana ne-cauliflower, i-broccoli, amahlumela aseBrussels kanye neklabishi yaziwa ngezinzuzo zayo zezempilo ezihlaba umxhwele. Ngenxa yohlu olubanzi lwamavithamini, amaminerali kanye nokuqukethwe kwe-antioxidant, isekela ukululama ezifweni.
Imifino ye-Cruciferous iqukethe i-glucosinolates, izinhlanganisela eziguqulwa imizimba yethu ibe yi-isothiocyanates. Kuthiwa ama-isothiocyanates athuthukisa impilo yokuzivikela komzimba ngokucindezela ukuvuvukala, asebenze ukuzivikela komzimba futhi abangele ukufa kumaseli angenwe yileli gciwane.
igobolondo
ukhwathu, izimbaza kanye izimfanzi Amagobolondo agcwele imisoco—ikakhulukazi i-zinc—engakhuthaza ukuphulukiswa.
I-Zinc ibalulekile ekusebenzeni komzimba okunempilo. Le mineral ingasiza futhi ukusheshisa ukuphulukiswa nokukhuthaza ukuphulukiswa kwesilonda, okwenza i-shellfish ibe yizinketho ezinhle zokuphulukiswa ngemva kokuhlinzwa.
Ubhatata
Ubhatata Ukudla ukudla okune-carbohydrate eningi okunempilo, okufana namaswidi, kubalulekile ukuze ululame ekuguleni okumnandi. Ama-carbohydrate awagcini nje ngokuhlinzeka ngamaseli wamandla adingekayo ukuze alulame, futhi ahlinzeka ngama-enzyme afana ne-hexokinase ne-citrate synthase esiza ekulungiseni isilonda.
Ukusetshenziswa okunganele kwe-carbohydrate kungalimaza ukuphola kwesilonda futhi kubambezele ukuphola.
Ingabe Ungayenza Ezemidlalo Ngenkathi Ugula?
ukuvivinya umzimba njaloKuyindlela enhle kakhulu yokugcina imizimba yethu inempilo. Kolunye ucwaningo kwashiwo ukuthi inciphisa amathuba okuba nezifo ezingelapheki njengoshukela nenhliziyo, isiza ekulawuleni isisindo futhi iqinise amasosha omzimba.
Nakuba kungangabazeki ukuthi ukuzivocavoca kunendima ebalulekile empilweni, “Ingabe uyayenza imidlalo uma ugula?” Nansi impendulo yombuzo...
ukuzivocavoca lapho ugula
Ukuzivocavoca kuwumkhuba onempilo, futhi ngaphansi kwezimo ezijwayelekile, ngisho nalapho isimo sezulu sisibi, ufuna ukuqhubeka nokusebenza. Kwezinye izimo lokhu kungase kube kuhle kakhulu kodwa uma uhlangabezana nezimpawu ezithile kuyingozi.
Ochwepheshe abaningi basebenzisa umthetho othi "phezu kwentamo" mayelana nokuqhubeka nokudlala imidlalo. Ngokufanelekile, uma unezimpawu ezingaphezulu kwentamo kuphela, njengekhala eliminyene, ukuthimula, noma ubuhlungu bendlebe, kungenzeka udlale imidlalo.
Ngakolunye uhlangothi, uma unezimpawu ezingaphansi kwendawo yentamo njengokucanuzela kwenhliziyo, ubuhlungu bomzimba, imfiva, isifo sohudo, ukukhwehlela noma ukucinana kwesifuba, kufanele uthathe ikhefu kwezemidlalo uze uzizwe ungcono.
Yiziphi Izimo Okufanele Iqhutshwe Ngazo Imidlalo?
Cishe kuphephile ukuqhubeka nezimpawu ezilandelayo, kodwa uma ungaqiniseki, kuyasiza ukubonana nodokotela.
Amakhaza Amaphakathi
Umkhuhlane omncane yigciwane elivela ekhaleni nasemphinjeni. Nakuba izimpawu zihluka kumuntu nomuntu, abantu abaningi abanomkhuhlane babhekana nekhala elivalekayo, ikhanda elibuhlungu, ukuthimula kanye nokukhwehlela okuncane.
Emakhazeni apholile, uma unamandla, ungaqhubeka nokuzivocavoca. Ezimweni lapho uzizwa uvilapha, unganciphisa ukuqina kokuzivocavoca futhi unciphise ubude bawo.
Nakuba ngokuvamile kuhle ukuzivocavoca umzimba unomkhuhlane omncane, khumbula ukuthi ungasakaza amagciwane kwabanye futhi ubagulise.
Indlebe ebuhlungu
Ubuhlungu bendlebe ubuhlungu obubukhali, obufiphele noma obushisayo obungaba endlebeni eyodwa noma zombili. Ubuhlungu bendlebe ezinganeni kuvame ukubangelwa ukungenwa yizifo, kodwa kubantu abadala, ubuhlungu bendlebe bubangelwa ubuhlungu obukwenye indawo, njengasemphinjeni.
Kungabangelwa ukuqaqamba kwendlebe, izifo ze-sinus, umphimbo obuhlungu, izifo zamazinyo noma ukushintsha komfutho. Ukuzivocavoca ngezinhlungu zendlebe kuthathwa njengokuphephile inqobo nje uma ibhalansi ingathinteki futhi ukutheleleka kuqedwa.
Ezinye izifo ezindlebeni zikwenza ulahlekelwe ibhalansi yakho kanye nezimpawu ezifana nemfiva, lapho ukuzivocavoca umzimba kungabhekwa njengokuphephile.
ukucinana emakhaleni
Ukuminyana emakhaleni kuyisimo esingakhululekile. Uma uhlangabezana nokuminyana emakhaleni nezinye izimpawu ezinjengomkhuhlane, ukukhwehlela noma ukuminyana kwesifuba, kufanele uthathe ikhefu kwezemidlalo isikhathi esithile.
Kodwa-ke, uma uhlangabezana nokuminyana emakhaleni kuphela, ungaqhubeka nokuzivocavoca. Eqinisweni, ukuzivocavoca kusiza ukuvula imigudu yamakhala futhi kukuvumela ukuba uphefumule kangcono.
umphimbo opholile
Ubuhlungu bomphimbo Ngokuvamile kubangelwa izifo ezibangelwa amagciwane njengomkhuhlane ovamile noma umkhuhlane. Uma unomkhuhlane, ukhwehlela noma unenkinga yokugwinya umphimbo obuhlungu, kufanele uyeke ukujima kuze kube yilapho udokotela ekutshela ukuthi uyaphila.
Kodwa uma uzwa ubuhlungu obuncane bomphimbo obubangelwa umkhuhlane ovamile noma ukungezwani komzimba nezinto ezithile, kungenzeka ukuthi uzivocavoce ngokuphepha.
Uma uhlangabezana nezinye izimpawu ezihlobene nomkhuhlane ovamile, njengokukhathala nokuminyana, nciphisa ukuqina kwesimiso sakho sokuzivocavoca esivamile.
Izimo Lapho Imidlalo Inganconywa
Ukuzivocavoca ngokuvamile akunangozi uma unomkhuhlane omncane noma indlebe, kodwa akunconywa uma uhlangabezana nanoma yiziphi izimpawu ezilandelayo.
umlilo
Uma unomkhuhlane, izinga lokushisa lomzimba wakho likhuphuka ngaphezu kwebanga elivamile. Imfiva ingabangelwa izimo eziningi, kodwa ngokuvamile ibangelwa ukutheleleka ngebhaktheriya noma ngegciwane.
Umkhuhlane ungabangela izimpawu ezingemnandi ezinjengobuthakathaka, ukuphelelwa amanzi emzimbeni, ubuhlungu bemisipha kanye nokungathandi ukudla. Ukuzivocavoca unomkhuhlane ophezulu kwandisa ingozi yokuphelelwa amanzi emzimbeni futhi kungenza umkhuhlane ube mkhulu.
Ngaphezu kwalokho, ukuba nomkhuhlane kunciphisa amandla nokukhuthazela kwemisipha, futhi kukhinyabeza ukunemba nokuxhumana, okwandisa ingozi yokulimala. Ngenxa yalezi zizathu, akufanele wenze imidlalo uma unomkhuhlane.
Ukukhwehlela
Ngezinye izikhathi ukukhwehlela kuwukusabela okujwayelekile komzimba ezintweni ezicasulayo noma eziwuketshezi emigudwini yomoya futhi kusiza ukugcina umzimba unempilo. Kodwa-ke, izimo ezivame kakhulu zokukhwehlela zingaba izimpawu zomkhuhlane, umkhuhlane, noma izifo zokuphefumula ezifana nenyumoniya.
Nakuba ukukhwehlela okuhambisana nomphimbo okitazayo akusona isizathu sokuthatha ikhefu emidlalweni, ukukhwehlela okuqhubekayo kungase kube uphawu lokuthi udinga ukuphumula.
Ukukhwehlela okungapheli kungenza kube nzima ukuphefumula ujule lapho izinga lokushaya kwenhliziyo likhuphuka ngesikhathi sokuzivocavoca. Kulesi simo, ukuphefumula nokukhathala kungenzeka kakhulu.
Ukukhwehlela okune-phlegm kungase kubonise ukutheleleka noma esinye isimo sezempilo esidinga ukuphumula futhi kufanele silashwe udokotela.
izifo zesisu
Izifo ezenzeka esiswini futhi ezithinta uhlelo lokugaya ukudla zingabangela izimpawu ezimbi kakhulu. isicanucanu, ukuhlanza, uhudo, umkhuhlane, amajaqamba esiswini, nokuncipha kwesifiso sokudla kuyizimpawu ezivamile ezihlobene nezinkinga zesisu.
Uhudo nokuhlanza kwandisa ingozi yokuphelelwa amanzi emzimbeni, okubangela ukuwohloka kokusebenza komzimba. Ukuzizwa uvilapha lapho unesisu esithukuthele kwandisa amathuba okulimala emsebenzini ovamile.
Uma unesisu esibuhlungu, ukuvivinya umzimba okuncane noma ukwenza i-yoga ekhaya kuyizindlela eziphephe kakhulu.
Izimpawu Zomkhuhlane
Umkhuhlane yisifo esithathelwanayo esithinta uhlelo lokuphefumula. imfiva, ukugodola, umphimbo obuhlungu, ubuhlungu bomzimba, ukukhathalakubangela izimpawu ezinjengokukhanda ikhanda, ukukhwehlela, nokuminyana.
Umkhuhlane ungaba mnene noma ube nzima, kuye ngezinga lokutheleleka. Ezimweni ezimbi kakhulu, kungabangela ngisho nokufa. Akuwona wonke umuntu ongenwa umkhuhlane ongase abe nomkhuhlane, kodwa laba bantu basengozini enkulu yokuphelelwa amanzi emzimbeni.
Endabeni yomkhuhlane, uma uzivocavoca kakhulu, ungandisa umkhuhlane futhi ubambezele ukululama kwakho. Lokhu kungenxa yokuthi ukugijima noma ukubamba iqhaza emisebenzini eshisa kakhulu kucindezela okwesikhashana ukusabela komzimba.
Uma unomkhuhlane, kungcono ukuthi uthathe ikhefu kwezemidlalo ngesikhathi uzwa izimpawu.
Kufanele Uqhubeke Nini Ukwenza Ezemidlalo?
Kufanele siqhubeke nini ukuzivocavoca ngemva kokugula?
Ukuvivinya umzimba njalo kunganciphisa ingozi yezifo kwasekuqaleni ngokuqinisa amasosha omzimba. Nokho, kubalulekile ukuthi umzimba wakho ululame ngokugcwele ekuguleni ngaphambi kokuba ubuyele esimisweni sakho sokuzivocavoca, futhi ungakhathazeki ngakho ngisho noma ungakwazi ukujima isikhathi eside.
Abanye abantu bacabanga ukuthi uma bengekho ejimini izinsuku ezimbalwa, bazolahlekelwa imisipha namandla, kodwa akunjalo.
Njengoba izimpawu zakho zincipha, qala ukujwayela ukuvivinya umzimba okwengeziwe usuku nosuku, uqaphele ukuthi ungaweqisi.
Qala ngokujima okuphansi, okufushane ngosuku lwakho lokuqala ejimini, futhi ukhumbule ukuphuza amanzi ngenkathi uzivocavoca.
Imibhalo Okufanele Uyifunde
