Yiziphi Izindlela Zokuvimbela Umdlavuza? Ukudla Okuvikela Emdlavuzeni

-Umdlavuza - ngisho negama lanele ukusenza siqhaqhazele! Ngiyaqiniseka ukuthi wazi okungenani umuntu oyedwa oke waphathwa yilesi sifo esibi!

Ingelapheka ngokuxilonga kusenesikhathi kanye nokungenelela okufika ngesikhathi, kodwa abantu abaningi abanalo ithuba lokwelashwa ngesikhathi. 

Umdlavuza yisifo lapho amangqamuzana athatha khona amandla futhi athathe umzimba kancane kancane futhi avame ukukhiqiza amaseli ngokuzumayo futhi ngaphandle komkhawulo. Ukuphila impilo enempilo kusiza ukunciphisa ingozi yomdlavuza ngezinga elikhulu ngokunciphisa ukulimala kwe-DNA.

Ngakho, indlela ephumelelayo yokulwa nomdlavuza ukuvimbela umdlavuza! "Izindlela zokuvimbela umdlavuza", "Izindlela zokuvimbela umdlavuza" ve “Ukudla okuvikela umdlavuza” yakha isihloko sesihloko sethu.

Izimbangela Zomdlavuza kanye Nezindlela Zokuvimbela

Ezinye izici eziyingozi zomdlavuza, njengezakhi zofuzo nendawo ezungezile, zingaphezu kwamandla ethu, kodwa ucwaningo lubonisa ukuthi cishe u-70% wengozi yomdlavuza wempilo yonke ingancishiswa ngokushintsha kwendlela yokuphila enempilo njengokudla.

Ukugwema ukubhema, ukunciphisa utshwala, ukugcina isisindo esinempilo nokuzivocavoca njalo ukuvimbela umdlavuza yizinyathelo okumele zithathwe. Ukudla okunempilo nakho kunendima ebalulekile.

Okudlayo nongakudli kunomthelela omkhulu empilweni, okuhlanganisa nengozi yomdlavuza. Ucwaningo luhlonze ukuhlobana phakathi kokudla okuthile nomdlavuza, kunokuba kube nobudlelwano obuqinile bembangela, kunemikhuba ethile yokudla engaba nomthelela omkhulu engcupheni yomdlavuza.

Isibonelo, ukudla okuvamile kwaseMedithera okucebile ekudleni kwezitshalo namafutha anempilo njengezithelo, imifino kanye namafutha omnqumo kunciphisa ingozi yezinhlobo zomdlavuza eziningana ezivamile, kuhlanganise nomdlavuza webele. Ngokuphambene, ukudla kwansuku zonke kwenyama egayiwe kwandisa ingozi yomdlavuza we-colorectal.

Uma unomlando womndeni womdlavuza, ukwenza izinguquko ezincane ekudleni kwakho kanye nokuziphatha okubalulekile kuzokwenza umehluko omkhulu empilweni yakho yesikhathi eside. 

Izindlela Zamakhambi Zokuvimbela Umdlavuza

Ukuze unciphise ingozi yezinhlobo eziningi zomdlavuza nezinye izifo ezimbi kakhulu, udinga ukwakha ukudla kwakho eduze nezinhlobonhlobo zezithelo nemifino ecebile nge-antioxidant, amantongomane, ubhontshisi, okusanhlamvu okuphelele, namafutha anempilo.

Ngesikhathi esifanayo, zama ukunciphisa inani lokudla okucutshunguliwe nokuthosiwe, amafutha angenampilo, ushukela nama-carbohydrate acwengekile owadlayo.

Ama-Antioxidants anciphisa ingozi yomdlavuza

Ukudla okusekelwe ezitshalweni kunothile ngemisoco eyaziwa ngokuthi ama-antioxidants aqinisa amasosha omzimba futhi asize ukuvikela kumaseli omdlavuza.

– Ukudla okunezithelo eziningi kunganciphisa ingozi yomdlavuza wesisu nowamaphaphu.

- Isaqathe, Amahlumela eBrussels Ukudla imifino equkethe i-carotenoid efana ne-zucchini ne-zucchini kunganciphisa ingozi yomdlavuza wamaphaphu, umlomo nomphimbo.

- broccoliUkudla inani eliphezulu lemifino engenasitashi njengesipinashi nobhontshisi kungasiza ekuvikeleni umdlavuza wesisu nowomphimbo.

- Orange, Strawberry, uphiziUkudla upelepele, imifino enamaqabunga amnyama, nokunye ukudla okunothe ngovithamini C kungase kuvikele emdlavuzeni womminzo.

- Utamatisi, guava Ukudla okucebile nge-lycopene, njengekhabe nekhabe, kungase kunciphise ingozi yomdlavuza wendlala yesinye.

udle izithelo nemifino okwengeziwe

Abantu abaningi bayasilela ekwakhiweni kwansuku zonke kwezithelo nemifino okunconyiwe. Kudingeka ukudla okuningi kwemvelo. Ngokwesibonelo, esikhundleni sokuphuza ijusi ye-apula, yidla i-apula elingahlutshiwe.

Ukudla kwasekuseni: Ungakwazi ukwengeza izithelo ezintsha noma amantongomane ekudleni kwasekuseni okusanhlamvu noma i-oatmeal.

Isidlo sasemini: Yidla isaladi yemifino oyikhonzile. Engeza ulethisi, utamatisi, noma ukwatapheya kusangweji lokusanhlamvu okuphelele. 

Ukudla okulula: Thatha i-apula noma ubhanana uma uphuma. Yidla izaqathe, isilimo esidliwayo esinamagatsha anamanzi, ukhukhamba noma upelepele ngokuzifaka kumasoso afana ne-hummus.

Isidlo sakusihlwa: Ungadla imifino oyikhonzile ngokupheka, ukubhaka noma ukwenza amasoso.

Okumnandi: Yidla izithelo esikhundleni sophudingi olunoshukela.

dla i-fiber eningi

I-fiber, Itholakala ezithelo, imifino kanye nezinhlamvu eziphelele futhi idlala indima ebalulekile ekugcineni isimiso sokugaya ukudla sihlanzekile futhi sinempilo.

Isiza izinhlanganisela ezibanga umdlavuza ukuthi zihambe emgudwini wokugaya ukudla ngaphambi kokuthi zidale ukulimala. Ukudla okune-fiber ephezulu kungasiza ekuvimbeleni eminye imidlavuza yamathumbu ejwayelekile, okuhlanganisa nomdlavuza we-colorectal, wesisu, nowomlomo.

Yidla amafutha anempilo

Ukudla okunamafutha amaningi kwandisa ingozi yezinhlobo eziningi zomdlavuza. Kodwa izinhlobo ezinempilo zamafutha zingase empeleni zivikele umdlavuza.

Kutholakala ekudleni okupakishiwe nokuthosiwe njengamakhukhi, amakhekhe, amakhekhe, amakhekhe, i-pizza, ama-french, inkukhu ethosiwe amafutha e-trans noma uwoyela we-hydrogenated ngokwengxenye.

Nciphisa amafutha agcwele inyama ebomvu nemikhiqizo yobisi angadluli ku-10% wamakholori akho ansuku zonke.

Izinhlanzi, amafutha omnqumoYidla amafutha amaningi angagcwalisiwe ekudleni okunjengamantongomane nokwatapheya. Salmon, tuna kanye imbewu yefilakisi I-Omega 3 fatty acids ekuwo ilwa nokuvuvukala futhi isekela impilo yobuchopho nenhliziyo.

Yehlisa ushukela kanye nama-carbohydrate acwengekile

kubangela ukukhuphuka okusheshayo kushukela wegazi ama-carbohydrate ahlanzekileUkusetshenziswa kwensangu kuxhunyaniswe nengozi enkulu engama-88% yomdlavuza wendlala yesinye, phakathi kwezinye izinkinga ezinkulu zempilo.

Isinkwa sikakolweni noma i-multigrain, irayisi elinsundu, ibhali, esikhundleni seziphuzo ezinoshukela ezinoshukela, okusanhlamvu okunoshukela, ukudla okugayiwe njengesinkwa esimhlophe, ipasta nepizza, iquinoaYidla okusanhlamvu okungahluziwe, okufana nokusanhlamvu, i-oatmeal, nemifino enesitashi.

Ukudla ngale ndlela kunganciphisa ingozi yomdlavuza we-colorectal kanye ne-prostate futhi kusize ukuzuza isisindo esinempilo.

Nciphisa inyama egayiwe nebomvu

Ucwaningo oluningi oluhlukene luhlobanise ingozi yomdlavuza nokudla inyama egayiwe njengobhekeni, isoseji, namasoseji.

Cishe amagremu angu-50 enyama egayiwe ngosuku kwandisa ingozi yomdlavuza we-colorectal ngo-20%. Lokhu kungase kubangelwe ama-nitrate preservatives noma ezinye izinto ezisetshenziselwa ukucubungula inyama.

Nokho, izici eziyingozi zomdlavuza ziyanda ngokudla inyama ebomvu. Esikhundleni sokudla inyama ebomvu negayiwe kuphela, kufanele udle neminye imithombo yamaprotheni efana nenhlanzi, inkukhu, amaqanda, amantongomane kanye nesoya.

Lungiselela ukudla kwakho ngendlela enempilo

ukukhetha ukudla okunempilo, ukuvimbela umdlavuzaAkuyona yodwa into ebalulekile. Indlela okulungiselela ngayo, ukugcina nokupheka ngayo ukudla kwakho nakho kubalulekile.

Ama-GMO, izibulala-zinambuzane kanye nengozi yomdlavuza

I-Genetically modified organisms (GMOs) yizitshalo noma izilwane i-DNA yazo eshintshiwe ngendlela engeke yenzeke emvelweni noma ekuhlanganiseni okujwayelekile, ngokuvamile ukuze imelane nezibulala-zinambuzane noma ukukhiqiza isibulala-zinambuzane.

Nakuba ezinye izinkampani ziphikelela ngokuthi ziphephile, abameli abaningi bokuphepha kokudla baveza ukuthi le mikhiqizo ihlolwa kuphela isikhathi esifushane ukuze kutholwe imiphumela yayo kubantu.

Ezinye izifundo zezilwane zibonise ukuthi ukudla ama-GMO kungabangela izinhlobo ezithile zomdlavuza. Okunye ukuhlola kuye kwabonisa ukuthi ukusetshenziswa kwezibulala-zinambuzane, ngisho nangemithamo ephansi, kungandisa ingozi yokuba nomdlavuza othile, njenge-leukemia, i-lymphoma, izimila ebuchosheni, umdlavuza wamabele, nomdlavuza wendlala yesinye.

Kodwa-ke, ucwaningo mayelana nokuxhumana phakathi kwama-GMO, izibulala-zinambuzane kanye nomdlavuza lusalokhu lungahlangani.

Ukudla Okuvikela Emdlavuzeni

Izithako zokudla okuvikela umdlavuza kufanele kube ngokwemvelo futhi kuvimbele ukuhlukana okungenakulinganisela kwamaseli angabangela umdlavuza. Isicelo uhlu lokudla okungasiza ekuvimbeleni umdlavuza...

garlic

garlicInhlanganisela ye-allicin etholakala emafutheni omnqumo isiza ukwehlisa ukukhula kwamangqamuzana esimila. I-Allicin ivimbela ukuhlukana kwamaseli okubangelwa ukucindezeleka. Amangqamuzana omdlavuza ajwayele ukuhlukana futhi le nhlanganisela yenza umphumela wokuhlukana ube yize.

broccoli

broccoli, ama-antioxidants, i-fiber, i-flavonoids, njll. kushubile. Ama-antioxidants akhona kule mifino eluhlaza asiza ukunciphisa umonakalo obangelwa ama-radical cell wamahhala futhi anciphise ukukhula kwamangqamuzana anomdlavuza.

Amantongomane

Amantongomane Uma kudliwa nsuku zonke, kunenzuzo kakhulu futhi kunempilo emzimbeni. Amantongomane, anothe nge-selenium nama-antioxidants, awusizo kakhulu ekulweni nomdlavuza. I-Selenium isiza ukususa amaseli anomdlavuza futhi ilungise i-DNA.

Limon

Limon nezinye izithelo ezisawolintshi ezihlukahlukene zizuzisa kakhulu empilweni. Ukugcwala okuphezulu kwevithamini C kulamula kuvimbela ukwakheka komdlavuza.

AmaBlueberries

Ama-radicals mahhala emzimbeni adala ukubhujiswa kwamaseli anempilo kanye nokukhula kwamangqamuzana anomdlavuza. AmaBlueberries Ama-antioxidants kanye nama-flavonoid akhona kuwo avimbela ukulimala futhi anciphise umphumela wama-athomu angazinzile.

I-Mantar

I-MantarIqinisa amasosha omzimba futhi iwusize ekulweni nomdlavuza. Kunezinhlobo ezahlukene zamakhowe, kodwa i-reishi mushroom ingcono kakhulu ekunciphiseni umphumela wezimila eziyingozi. Amazinga e-Hemoglobin alawulwa ukhunta futhi anciphisa ingozi yomdlavuza.

I-artichoke

I-artichokeFuthi iqukethe i-antioxidant ebizwa ngokuthi i-silymarin, esiza ukuvimbela umdlavuza we-epidermis. Ngenkathi ama-artichokes epheka, isikhumba kufanele sihlungwe futhi iziphetho ezikhonjiwe kufanele zisuswe. Khona-ke i-artichoke kufanele ibiliswe kuze kuthambe.

Itiye elihlaza

organic itiye eluhlazaInempilo kakhulu futhi inenzuzo uma isetshenziswa nsuku zonke. Itiye elihlaza linezici ezihlukahlukene zokulwa nomdlavuza, futhi ama-antioxidants aqukethe avimbela ukubhujiswa kwamangqamuzana. Itiye elihlaza lilungele isikhumba, umdlavuza webele, njll. Isebenza kahle kakhulu futhi ilawula amazinga e-sucrose.

I-Salmon yasendle

Ukudla i-salmon yasendle ukwakheka komdlavuzaingakuvimbela. I-salmon yasendle iqukethe i-omega 3 fatty acids futhi iphansi ngamafutha nama-calories.

I-salmon yasendle isiza ukuvimbela umdlavuza wendlala yesinye. Uhlobo lwenhlanziI-Vitamin D, nayo ekhona, isiza ukubopha imithambo yegazi futhi imise ukukhula kwamangqamuzana anomdlavuza.

kiwi

I-Vitamin C iyasebenza kakhulu njenge-antioxidant elwa nomdlavuza futhi inciphisa isenzo sama-radicals mahhala. I-folate, i-carotenoids, i-vitamin E njll. Isiza ukunciphisa imiphumela yomdlavuza. kiwiiqukethe yonke le misoco futhi ivikela umzimba emdlavuzeni.

iqanda

iqandaIwumthombo ocebile wamavithamini B, D, E namaprotheni. Okuqukethwe kwe-selenium emaqandeni kuyaziwa ukunciphisa imiphumela emibi ye-chemotherapy. Inciphisa isicanucanu, ukuqothuka kwezinwele, ubuhlungu besisu nokukhathala.

Ujinja

Ujinja Kuyikhambi elinezinzuzo eziningi zezempilo. Ukudla i-ginger akunamiphumela emibi. Iziguli ezidle ijinja ngaphambi kokwelashwa ngamakhemikhali zibike umuzwa omncane wesicanucanu.

Acai Berry

I-Acai berry Inothile ngezakhiwo ze-antioxidant. Lezi zithelo ezincane zisetshenziselwa ukulwa nezifo ngaphandle komdlavuza. Ijikijolo elilodwa le-acai linikeza ama-antioxidants aphindwe izikhathi ezingu-11 kune-apula.

Nane

I-Peppermint iyikhambi eliwusizo lokunciphisa imiphumela yokwelashwa komdlavuza. Ivimbela umlomo owomile nesicanucanu. Iphinde ikhulule ukukhathazeka. Kuyasiza ukuvimbela ukuphelelwa amanzi emzimbeni ngokulawula isicanucanu.

USoya

I-Soy inothile ngamaprotheni ne-estrogen. Ucwaningo luye lwabonisa ukuthi i-soy isiza ukunciphisa usayizi wesimila ezigulini ezinomdlavuza webele.

Inento ebizwa ngokuthi i-genistein enobuthi kakhulu kumaseli omdlavuza. Imisa ukwanda kwamangqamuzana omdlavuza futhi iwaphule. Into eyodwa okufanele uyikhumbule, noma kunjalo, ukuthi i-soy ingase ingafaneli wonke umuntu.

ugaye

Ubhontshisi, udali kanye nophizi kugcwele amavithamini B. Basiza ukulungisa amaseli. Futhi, aqinisa amasosha omzimba. Andisa amangqamuzana egazi abomvu futhi asheshise ukululama.

ibhotela

ibhotela Kuyinto probiotic engcono kakhulu. Iqukethe ngaphezu kwe-100 ama-enzyme awusizo. Lawa ma-enzyme asiza ukulwa nezifo futhi aqinise amasosha omzimba. Ibhotela liqukethe amasosha omzimba amaningi avikela umkhuhlane kanye nokukhwehlela. Iphinde ibe nezinto zokulwa nomdlavuza.

Imifino Emisha Eluhlaza

Imifino enamahlamvu amasha aluhlaza iqukethe i-folate kanye namavithamini B. Ukuvimbela umdlavuza Ziwusizo ekubhekaneni nazo Futhi zicebile nge-calcium futhi ngaleyo ndlela ziqinisa amathambo futhi zisize ekulungiseni amangqamuzana.

Izincomo Zokuvimbela Umdlavuza

ebizwa ngokuthi inhlupho yenkathi ukuvimbela umdlavuza Saxoxa ngokuthi sizodlani futhi sidle kanjani.

Kungenzeka ukunciphisa ingozi yomdlavuza ngezinyathelo ezilula ezingathathwa ngokumelene nomdlavuza. Ngokudla ukudla okubalwe ngenhla nokunaka amaphuzu alandelayo ingozi yomdlavuzaUngayinciphisa.

Gwema ukudla okugayiwe

Ikakhulukazi ukudla okufakwa ukushisa kuqukethe izinto ezidala umdlavuza. Ukukhetha ukudla kwamakhambi nokunikeza amavithamini namaminerali adingekayo ngale ndlela kuvikela umdlavuza.

qaphela isisindo sakho

Ukukhuluphala ngokweqile noma ukukhuluphala ngokweqile kwandisa ingozi yomdlavuza. Isezingeni elifanele futhi kuyadingeka ukugcina lesi sisindo. Ukudla okunempilo nokuzivocavoca nsuku zonke kuzokusiza ukuthi ugcine isisindo.

Labo abangenaso isikhathi sokuzivocavoca bangazenzela indawo, njengokugibela izitebhisi noma ukuhamba ngezinyawo ukuya emsebenzini.

Yidla imifino nezithelo

Ngokwezifundo zesayensi; Kunqunywe ukuthi labo abakhetha ukudla okucebile ngemifino nezithelo banengozi encishisiwe ye-20% yomdlavuza. Ikakhulukazi izitshalo ezinamahlamvu aluhlaza, utheniphu, izucchini, izaqathe, utamatisi nezithelo ezisawolintshi kuye kwafakazelwa ukuthi ziyisivikelo kumdlavuza.

Ungasebenzisi utshwala nogwayi

Utshwala nokubhema yizici ezandisa kakhulu ingozi yomdlavuza. Ukuzigwema kunciphisa kakhulu ingozi yomdlavuza.

hlala kude nengcindezi

Ukucindezeleka Kuyisici esidala izifo eziningi, ikakhulukazi umdlavuza.Njengoba amasosha omzimba ebuthakathaka kubantu ababhekene nengcindezi isikhathi eside, amandla okuvikela umdlavuza ayancipha.

Susa amafutha nosawoti ekudleni kwakho

Ukukhawulela ukudla kwansuku zonke kwamafutha kanye nosawoti ukuvimbela umdlavuza yizici ezibalulekile. Inani likasawoti ozolithatha nsuku zonke akufanele lidlule ithisipuni elilodwa. Ungakudli ukudla osekuphekiwe ngoba kuqukethe usawoti namafutha amaningi.

Qaphela ukudla okukhuntile nokushile

Ezinye isikhunta nesikhunta zikhiqiza izinto ezinobuthi ezingadala umdlavuza. Naka usuku lokuphelelwa yisikhathi kokudla futhi ulahle ukudla okukhuntile ngokushesha.

Indlela okulungiselelwa ngayo ukudla inomthelela nasebungozini bomdlavuza. Ukupheka inyama emlilweni oqondile, njenge-barbecue noma i-grill, kubangela ukwakheka kwe-carcinogens enyameni. Ungadli izingxenye zenyama ezishile.

Ukunciphisa ukuchayeka kuma-carcinogens:

Ungawapheki amafutha ekushiseni okuphezulu

Ukupheka okunezinga lokushisa eliphansi (ngaphansi kwamadigri angu-240) kuvimbela amafutha noma amafutha ekubeni abe yi-carcinogenic. Esikhundleni sokuthosa noku-sautéing, khetha izindlela ezinempilo njengokupheka, ukubilisa, ukubilisa.

Qaphela lapho ukosa

Ukushisa noma ukupheka inyama kudala ama-carcinogens. Uma uzokosa inyama, ungayipheki kakhulu inyama (hhayi ishise kakhulu).

Gcina amafutha ezitsheni ezingangeni moya endaweni epholile, emnyama, njengoba eqina ngokushesha lapho echayeke ekushiseni, ekukhanyeni nasemoyeni.

Qaphela lokho okufaka ku-microwave

Sebenzisa iphepha elingafaki amafutha esikhundleni sokugoqa epulasitiki ukuze uvale ukudla kwakho kuhhavini ye-microwave. Futhi sebenzisa njalo iziqukathi eziphephile ze-microwave.

Ngenxa yalokho;

Into engcono kakhulu ongayenzela umzimba wakho ukuwuvikela emdlavuzeni. Umzamo omncane wokufaka isandla uzokusiza wena nabathandekayo bakho niphile impilo engenawo umdlavuza.

Okufanele ukwenze ukudla lokhu kudla okuvimbela umdlavuza, unake amathiphu okuphila okunempilo futhi uvule iminyango yempilo enempilo!