Ukudla Okudala Izinduna - Ukudla Okuyingozi Okuyi-10

Izinduna yinkinga yesikhumba evamile ethinta cishe amaphesenti ayishumi abantu bomhlaba. Izici eziningi ezifana nokukhiqizwa kwe-sebum ne-keratin, amagciwane, amahomoni, ukuvala ama-pores nokuvuvukala kungabangela induna. Ucwaningo lwakamuva lunikeza ubufakazi bokuthi ukudla kubangela ukukhula kwezinduna. Ukudla okubangela induna, njengokudla okupakishiwe, ushokoledi, ukudla okusheshayo, kuguqula inkinga ibe yisimo esingenakulinganiswa. Manje ake sibheke ukudla okubangela izinduna.

Ukudla Okubangela Izinduna

1) Okusanhlamvu okucolisisiwe noshukela

Abantu abanezinkinga zezinduna, ngaphezulu ama-carbohydrate ahlanzekile iyadla. Ukudla okuqukethe ama-carbohydrate acwengiwe kufaka:

• Ama-dessert enziwe ngesinkwa, ama-crackers, okusanhlamvu nofulawa
• pasta
• Ilayisi elimhlophe nama-noodle
• I-soda nezinye iziphuzo ezinoshukela
• Ama-sweeteners afana nesiraphu ye-maple, uju, noma i-agave

Abantu abadla ushukela banamathuba angama-30% okuba nezinduna. Ubungozi obukhulayo bubangelwa umphumela wama-carbohydrate acolisisiwe kushukela wegazi kanye namazinga e-insulin. Ama-carbohydrate acwengisisiwe angena ngokushesha egazini. Inyusa izinga likashukela egazini ngokushesha okukhulu. Lapho ushukela wegazi ukhuphuka, amazinga e-insulin nawo ayakhuphuka ukusiza ukuhambisa ushukela wegazi ungene egazini namaseli. Amazinga aphezulu e-insulin awalungile kubantu abanezinduna. Ngoba kwandisa ukukhiqizwa kwe-sebum futhi kunomthelela ekuthuthukiseni izinduna.

2) Imikhiqizo yobisi

Isizathu esenza ukuthi ubisi lube lubi kakhulu ukuqina kwezinduna ukuthi lunyusa amazinga e-insulin. Ubisi lwenkomo luqukethe nama-amino acid ashukumisa isibindi ukuthi sikhiqize i-IGF-1 eyengeziwe, okuye kwaxhunyaniswa nokuthuthukiswa kwezinduna.

3)Ukudla Okusheshayo

Izinduna zibangelwa ukusetshenziswa ngokweqile kwama-calories, amafutha kanye nama-carbohydrate acwengisisiwe. Ukudla okusheshayo njengama-burger, ama-nuggets, ama-hot dog, ama-french fries, ama-soda nama-milkshakes kwandisa ingozi yezinduna. Ukudla okusheshayo kuthinta ukubonakaliswa kofuzo okwandisa ingozi yokuba nezinduna futhi kushintsha amazinga e-hormone ukukhuthaza ukukhula kwezinduna.

4) Ukudla okune-omega 6 ephezulu

Ukwenyuka kokusetshenziswa kokudla okuqukethe i-omega 6 fatty acids kuye kwaholela ekwandeni kokuvuvukala nezinduna. Lokhu kungenxa yokuthi ekudleni kwanamuhla, ukudla okunothe ngamafutha e-omega 6 esikhundleni sokudla okunamafutha e-omega 3, njengezinhlanzi nama-walnuts.

Lokhu kungalingani kwe-omega 6 kanye ne-omega 3 fatty acids kucindezela umzimba esimweni sokuvuvukala okwenza kube nzima nakakhulu ukuqina kwezinduna. Ngokuphambene, i-omega 3 fatty acids itholakale ukunciphisa amazinga okuvuvukala kanye nokuqina kwezinduna.

5) Ushokoledi

Kusolwa ukuthi ushokoledi ungenye yezinto ezidala izinduna kusukela ngawo-1920, kodwa awukaze ufakazelwe kuze kube yilolu suku. Ucwaningo lwakamuva lusekela ukuxhumana phakathi kokusetshenziswa kukashokoledi nezinduna.

6) Whey amaprotheni powder

whey amaprotheniKuyisithasiselo sokudla esidumile. Iwumthombo ocebile we-leucine ne-glutamine amino acid. Lawa ma-amino acid enza amangqamuzana esikhumba akhule futhi ahlukane ngokushesha. Lokhu kunomthelela ekwakhekeni kwezinduna. Ama-amino acid ku-whey protein nawo akhuthaza umzimba ukuthi ukhiqize amazinga aphezulu e-insulin, okuye kwaxhunyaniswa nokuthuthukiswa kwezinduna.

7) Inyama engeyona eyemvelo

Izidakamizwa ze-hormone zemvelo noma zokwenziwa ze-steroid zivame ukusetshenziselwa ukwandisa izinga lokukhula kwezilwane. Lokhu kwenziwa ukuze zilungele ukusetshenziswa abantu ngokushesha. Ukusebenzisa lolu hlobo lwenyama kubangela induna ngokwandisa isenzo se-androgens kanye ne-insulin-like growth factor-1 (IGF-1).

8) I-caffeine notshwala

Olunye ucwaningo luthi ikhofi linciphisa ukuzwela kwe-insulin. Lokhu kusho ukuthi ngemva kokuphuza ikhofi, izinga likashukela egazini lihlala liphezulu isikhathi eside kunokuvamile. Lokhu kwandisa ukuvuvukala futhi kwandisa induna.

9) Ukudla okusemathinini

Ukudla okuqandisiwe, okusemathinini nokuphekwe kuqala kuthathwa njengokudla okugayiwe. Lezi zivame ukuqukatha izithako ezengeziwe ezifana nama-flavour, amafutha, izinongo kanye nama-preservatives. Ukudla okulungele ukudliwa kuvame ukucubungula kakhulu futhi kubangele izinduna.

10) Ukudla okuthosiwe

Ama-chips amazambane, ama-french fries, i-hamburger. Okunye ukudla okuthosiwe nokugayiwe nakho kungukudla okudala izinduna. Futhi banenkomba ephezulu ye-glycemic, enyusa ngokushesha amazinga kashukela egazini futhi ibangele izimo ezivuvukalayo njengezinduna.

Ukudla Okuvimbela Ukwakheka kwezinduna

Nakuba ukudla okushiwo ngenhla kunomthelela ekuthuthukiseni izinduna, ukudla okungasiza ekuvimbeleni izinduna zihlanganisa:

• I-Omega 3 fatty acids: Amafutha e-Omega 3 aphikisana nokuvuvukala futhi ukusebenzisa lawa mafutha kunciphisa izinduna.

• Ama-Probiotics: ama-probiotics, kwehlisa ukuvuvukala. Ngakho-ke, kuvimbela ukuthuthukiswa kwezinduna.

• Itiye elihlaza: Itiye elihlazaIqukethe ama-polyphenols anciphisa ukuvuvukala nokukhiqizwa kwe-sebum ephansi. Ukukhishwa kwetiye elihlaza kunciphisa ubulukhuni bezinduna uma kufakwa esikhumbeni.

• I-Turmeric: IsiphephoIqukethe i-polyphenol curcumin eqeda ukuvuvukala, esiza ukulawula ushukela wegazi, ukwandisa ukuzwela kwe-insulin, futhi ivimbele ukukhula kwamagciwane abangela izinduna abangela ukuqubuka kwezinduna.

• Amavithamini A, D, E kanye ne-zinc: Lezi zakhi zomsoco zidlala indima ebalulekile esikhumbeni nasempilweni yokuzivikela komzimba futhi zivimbele izinduna.

• Ukudla kwaseMedithera: Ukudla ngendlela yaseMedithera kucebile ngezithelo, imifino, okusanhlamvu, okusanhlamvu, inhlanzi namafutha omnqumo, ubisi namafutha agcwele. Izinduna ziyavinjelwa ngalokhu kudla.

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