Umdlavuza Nokudla Okunomsoco - Ukudla Okuyi-10 Okulungele Umdlavuza

Umdlavuza ungenye yezimbangela zokufa ezihamba phambili emhlabeni jikelele. Ucwaningo lukhomba ukuthi kungase kube khona ubudlelwano phakathi komdlavuza nokudla, nokuthi u-30-50% wawo wonke umdlavuza ungavinjelwa ngokudla okunempilo. Okuphambene nalokho ukuthi ukudla okungenampilo kwandisa ingozi yokuba nomdlavuza.

Kunemikhuba ethile yokudla eyandisa noma enciphisa ingozi yokuba nomdlavuza. Ukudla okunomsoco kudlala indima ebalulekile ekwelapheni nasekuvimbeleni umdlavuza.

Umdlavuza kanye Nomsoco

Ukungondleki kahle kanye nomphumela wokuwohloka kwemisipha kuvamile kubantu abanomdlavuza. Ukudla okunempilo kubalulekile ukuvimbela umdlavuza kanye nokwelapha umdlavuza.

Abantu abanomdlavuza kufanele badle amaprotheni amaningi anomzimba omncane, amafutha anempilo, izithelo, imifino kanye nokusanhlamvu. Ngaphezu kwalokho, ushukela, i-caffeine, usawoti, ukudla okugayiwe kanye notshwala kufanele kugwenywe.

Ukudla amaprotheni aphezulu kanye nekhwalithi kanye nokuthola ama-calories adingekayo kusiza ukunciphisa ukulahlekelwa kwemisipha.

Imiphumela emibi kanye nokwelashwa komdlavuza ngezinye izikhathi kwenza ukudla kube nzima. Ngoba kubangela izinkinga ezinjengokucanuzela kwenhliziyo, ukushintsha kokunambitheka, ukungakuthandi ukudla, ubunzima bokugwinya, isifo sohudo nokuqunjelwa. Ngaphezu kwalokho, abantu abanomdlavuza akufanele bathathe izithasiselo njengoba zisebenza njengama-antioxidants futhi zingaphazamisa ukwelashwa ngamakhemikhali uma kuthathwa ngemithamo emikhulu.

Ukukhuluphala ngokweqile kwandisa ingozi yomdlavuza

Ukubhema nokutheleleka yizici ezibangela umdlavuza. Ukukhuluphala ngokweqile kuyisici esiyingozi kakhulu somdlavuza. Yandisa ingozi yezinhlobo ezingu-13 ezihlukene zomdlavuza, okuhlanganisa umphimbo, ikholoni, amanyikwe nezinso, nomdlavuza webele wangemva kokuya esikhathini. Isisindo esiningi sithinta ingozi yokuba nomdlavuza ngalezi zindlela ezilandelayo:

• Amafutha amaningi emzimbeni angabangela ukumelana ne-insulin. Ngenxa yalokho, amaseli awakwazi ukuthatha i-glucose ngendlela efanele. Lokhu kubakhuthaza ukuthi bahlukane ngokushesha.
• Labo abakhuluphele ngokweqile banamazinga aphezulu ama-cytokines avuvukalayo egazini labo. Lokhu kubangela ukuvuvukala okungapheli futhi kukhuthaze amaseli ukuba ahlukane.
• Amaseli amafutha andisa amazinga e-estrogen. Lokhu kwandisa ubungozi bomdlavuza webele we-postmenopausal nomdlavuza wesibeletho kwabesifazane.

Izidlo Eziyi-10 Ezilungele Umdlavuza

Esihlokweni sethu esimayelana nobudlelwano phakathi komdlavuza nokudla, bekungeke kwenzeke ukuthi kudlule ngaphandle kokusho ukudla okulungele umdlavuza. Eqinisweni, akukho superfood eyodwa engavimbela noma yelaphe umdlavuza. Kunalokho, indlela ephelele yokudla okunomsoco iphumelela kakhulu.

Okunye ukudla kulwa nomdlavuza ngokuvala imithambo yegazi ephakela umdlavuza ngendlela ebizwa nge-anti-angiogenesis. Kodwa ukudla okunomsoco kuyinqubo eyinkimbinkimbi. Ukuthi yikuphi ukudla okusebenza kahle ekulweni nomdlavuza kuncike ekutheni kutshalwa kanjani, kucutshungulwe kanjani, kugcinwe futhi kuphekwe kanjani. Nakhu ukudla okuyi-10 okulungele umdlavuza ngokujwayelekile:

1) Imifino

Ucwaningo lubonisa ukuthi ukuncipha kwengozi yomdlavuza kuhlobene nokudla imifino eminingi. Imifino eminingi iqukethe ama-antioxidants alwa nomdlavuza kanye nama-phytochemicals. Isibonelo, imifino ye-cruciferous efana ne-broccoli, ukholifulawa neklabishi, into enciphisa usayizi wesimila ngaphezu kwama-50% i-sulforaphane kuhlanganisa. Eminye imifino, njengotamatisi nezaqathi, inciphisa ingozi yomdlavuza wendlala yesinye, wesisu nowamaphaphu.

2) Izithelo

Ngokufanayo nemifino, izithelo ziqukethe ama-antioxidants namanye ama-phytochemicals angasiza ekuvimbeleni umdlavuza. Olunye ucwaningo lwathola ukuthi ukudla okungenani izingxenye ezintathu zesithelo ezisawolintshi ngeviki kwehlisa ingozi yomdlavuza wesisu ngo-28%.

3) Imbewu yefilakisi

Imbewu yefilakisiInomphumela ovikelayo kumakhensa athile. Kunciphisa nokusabalala kwamangqamuzana omdlavuza. Isibonelo, ucwaningo oluthile lwathola ukuthi amadoda anomdlavuza we-prostate athatha amagremu angu-30 e-flaxseed nsuku zonke abonisa ukukhula komdlavuza okuhamba kancane nokusabalala kuneqembu lokulawula. Kuye kwabonwa imiphumela efanayo kwabesifazane abanomdlavuza webele.

4) Izinongo

Ezinye izifundo zamashubhu nezilwane isinamoniKutholakale ukuthi inezinto zokulwa nomdlavuza futhi ivimbela ukusabalala kwamangqamuzana omdlavuza. Ngaphezu kwalokho turmericI-Curcumin, etholakala ku-curcumin, ilwa nomdlavuza. Ucwaningo olulodwa lwezinsuku ezingama-30 lwathola ukuthi amagremu angu-4 okwelashwa kwe-curcumin ngosuku anciphisa izilonda ezingaba nomdlavuza kukholoni ngo-44% uma kuqhathaniswa nabantu abangu-40 abangazange bathole ukwelashwa.

5) Imifino

I-legumes ine-fiber ephezulu. Ezinye izifundo zibonisa ukuthi ukudla okusanhlamvu okuningi kungavikela kumdlavuza we-colorectal. Ucwaningo olwenziwa kubantu abangaphezu kuka-3.500 luthole ukuthi labo abadla imidumba eminingi banamathuba aphansi angama-50% okuba nezinhlobo ezithile zomdlavuza.

6) Amantongomane

Ukusetshenziswa njalo kwamantongomane kunciphisa ingozi yezinhlobo ezithile zomdlavuza. Isibonelo, ucwaningo olwenziwa kubantu abangaphezu kuka-19.000 lwathola ukuthi labo abadla amantongomane amaningi banengozi enciphile yokufa ngenxa yomdlavuza.

7) Amafutha omnqumo

Izifundo eziningi amafutha omnqumo ikhombisa ukuxhumana phakathi komdlavuza kanye nengozi encishisiwe yomdlavuza. Ucwaningo lokuhlola luveze ukuthi labo abadla amanani aphezulu kawoyela we-olive babenengozi ephansi ye-42% yomdlavuza uma kuqhathaniswa neqembu elilawulayo.

8) Igalikhi

garliciqukethe i-allicin, ekhonjiswe ukuthi inezici zokulwa nomdlavuza ezifundweni zamashubhu okuhlola. Ucwaningo luye lwathola ukuthi ukusetshenziswa kukagalikhi kunciphisa ingozi yezinhlobo ezithile zomdlavuza, njengomdlavuza wesisu nomdlavuza wendlala yesinye.

9) Izinhlanzi

I-Taze inhlanzi Ukuwudla kusiza ukuvikela umdlavuza ngoba unamafutha anempilo anciphisa ukuvuvukala. Ukudla izinhlanzi njalo kunciphisa ingozi yomdlavuza we-colorectal ngo-12%.

10) Ukudla okuvutshiwe

Njenge-yoghurt ne-sauerkraut ukudla okuvutshiweIqukethe ama-probiotics nezinye izakhamzimba ezivikela umdlavuza webele. Ucwaningo lwezilwane lubonisa ukuthi lo mphumela wokuvikela uhlotshaniswa nemiphumela yokuqinisa umzimba yama-probiotics athile.

Ukudla Okubangela Umdlavuza

Kunzima ukufakazela ukuthi ukudla okuthile kubangela umdlavuza. Nokho, ucwaningo lokubheka luye lwabonisa ukuthi ukusetshenziswa ngokweqile kokudla okuthile kungandisa amathuba okuba nomdlavuza. Singabala ukudla okudala umdlavuza kanje;

• Ushukela kanye nama-carbohydrate acwengekile

Ukudla okugayiwe okunoshukela omningi kanye ne-fiber ephansi kwandisa ingozi yokuba nomdlavuza. Ngokuqondile, abacwaningi bathole ukuthi ukudla okudala amazinga eglucose aphezulu kwandisa ingozi yomdlavuza eminingana, okuhlanganisa isisu, ibele, nomdlavuza we-colorectal.

Ocwaningweni lwabantu abadala abangaphezu kuka-47.000, ama-carbohydrate ahlanzekile Labo abadla ama-carbohydrate acolisisiwe basengozini ephindwe kabili yokufa ngenxa yomdlavuza wamathumbu kunalabo abangawadli ama-carbohydrate acolisisiwe.

Ushukela ophezulu wegazi kanye namazinga e-insulin kucatshangwa ukuthi yizici eziyingozi yomdlavuza. Kuye kwashiwo ukuthi i-insulin ivuselela ukuhlukana kwamangqamuzana, isekela ukukhula nokusabalala kwamangqamuzana omdlavuza, okwenza kube nzima ukuwaqeda.

Ngaphezu kwalokho, amazinga aphezulu e-insulin abangela ukuvuvukala emzimbeni. Ngokuhamba kwesikhathi, lokhu kubangela ukuba amangqamuzana akhule ngendlela engavamile, okungenzeka abangele umdlavuza. Isibonelo, labo abanesifo sikashukela banengozi ephezulu engu-122% yomdlavuza we-colorectal.

Ukuze uvikele umdlavuza, nciphisa ukudla okwandisa amazinga e-insulin ngokushesha, njengoshukela nokudla okunama-carbohydrate acolisisiwe. Ngisho ukukugwema ngokuphelele.

• inyama egayiwe

Inyama egayiwe ithathwa njenge-carcinogenic. Amasoseji, i-ham, i-salami kanye nemikhiqizo ethile ye-delicatessen iyinyama enjalo.

Izifundo zokubheka zithole ukuhlobana phakathi kokusetshenziswa kwenyama egayiwe kanye nengozi eyengeziwe yomdlavuza, ikakhulukazi umdlavuza wesikhumba. Kukhonjisiwe ukuthi abantu abadla izinqwaba zenyama egayiwe banamathuba angu-20-50% okuba nomdlavuza wekoloni, uma kuqhathaniswa nalabo abadla kancane noma abangakudli nhlobo ukudla okunjalo.

• Ukudla okuphekiwe

Ukupheka ukudla okuthile emazingeni okushisa aphezulu, njengokugcoba, ukuthosa, ukugcoba, kukhiqiza izinhlanganisela eziyingozi ezifana ne-heterocyclic amines (HA) kanye nemikhiqizo yokuphela kwe-glycation (AGEs). Ukuqoqwa ngokweqile kwalezi zinhlanganisela eziyingozi kubangela ukuvuvukala. Idlala indima ekuthuthukiseni umdlavuza nezinye izifo.

Ukudla okuthile, njengokudla kwezilwane kanye nokudla okugayiwe kakhulu okunamafutha namaprotheni, kunamathuba amaningi okukhiqiza lezi zinhlanganisela eziyingozi lapho zichayeka emazingeni okushisa aphezulu. Lokhu kuhlanganisa inyama - ikakhulukazi inyama ebomvu - ezinye ushizi, amaqanda athosiwe, ibhotela, imajarini, ushizi okhilimu, imayonnaise namafutha.

Ukuze unciphise ingozi yomdlavuza, gwema ukushisa ukudla. Khetha izindlela zokupheka ezithambile, ikakhulukazi lapho upheka inyama efana nokushisisa, ukupheka ukushisa okuphansi noma ukubilisa.

• Imikhiqizo yobisi

Ezinye izifundo zokuqaphela ziye zabonisa ukuthi ukusetshenziswa kobisi okuphezulu kungase kwenyuse ingozi yomdlavuza wendlala yesinye. Ucwaningo olulodwa lwalandela amadoda acishe abe ngu-4.000 XNUMX anomdlavuza wendlala yesinye. Imiphumela yathola ukuthi ukudla okuphezulu kobisi oluphelele kwandisa ingozi yokuqhubeka kwesifo nokufa.

• ukudla okusheshayo

Ukudla ukudla okusheshayo njalo kunezinkinga eziningi, okuhlanganisa ukwanda kwengozi yesifo senhliziyo, isifo sikashukela, ukukhuluphala kanye nomdlavuza webele.

• utshwala

Ukusetshenziswa kotshwala kwandisa kakhulu ingozi yokuba nomdlavuza.

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