Ukudla okuyi-10 okuvimbela ukuvuvukala okufanele ukufake ekudleni kwakho

Amafutha omnqumo e-virgin angeziwe

Ingabe uvame ukuzizwa uqunjelwe futhi usinda ngemva kokudla? Ukudla kudlala indima ebalulekile ukulwa nokuvuvukala Yingakho kubalulekile ukuqaphela futhi ufake ukudla okuvimbela ukuvuvukala ekudleni kwakho okukusiza ukuthi ulwe nenkinga.

I-Los ukudla okulwa nokuvuvukala Ziwukudla okunothe ngama-antioxidants nama-anti-inflammatory compounds. Lezi, ngaphezu kokusiza ukunciphisa ukuvuvukala, zinikeza uchungechunge lwezinzuzo emzimbeni okuthakazelisayo ukucabangela. Ku Bezzia Namuhla siphakamisa ukudla oku-10 okuvimbela ukuvuvukala futhi sikukhuthaza ukuthi ukufake ekudleni kwakho ngokusebenzisa izindlela zokupheka ezimnandi.

izinzuzo zokudla okulwa nokuvuvukala

Ukudla okulwa nokuvuvukala kubonakala ngokuqukatha izinhlanganisela eziphilayo, njengama-antioxidants, amavithamini, amaminerali, i-omega-3 fatty acids, nama-phytochemicals, anekhono lokusiza ukulinganisela amasosha omzimba nokunciphisa ukuvuvukala emzimbeni.

I-salmon ye-Skillet enelamula ne-rosemary

Izinzuzo Ukufaka lokhu kudla ekudleni nokulandela ukudla okuvuvukala okufana neMedithera kunezinzuzo eziningi. Okuningi kunalokho ongakucabanga, okubaluleke kakhulu ukuthi:

  • Yehlisa kusuka ingozi yesifo esingelapheki isifo senhliziyo, uhlobo 2 sikashukela, ukukhuluphala, nezinhlobo ezithile zomdlavuza.
  • Nikela kwi ngcono impilo yobuchopho nempilo yesikhumba.
  • Bathuthukisa uhlelo lokugaya
  • Badambisa ubuhlungu yezimo ezivuvukalayo ezifana nesifo samathambo kanye nezinga lempilo, ikakhulukazi yabantu abangaphezu kweminyaka engama-60 ubudala.

10 ukudla okuqeda ukuvuvukala

Izinhlelo zokudla okunomsoco ezilwa nokuvuvukala zihlanganisa imifino, izithelo, okusanhlamvu, inani elilinganiselwe lezinhlanzi ezinamafutha, amafutha omnqumo, namantongomane, kuyilapho kunciphisa inyama ebomvu, iziphuzo ezinoshukela, usawoti, nokudla okugayiwe. Ngalolu lwazi, ungase uthole umbono wokudla okuyi-10 okuvimbela ukuvuvukala esikukhuthaza ukuthi ukufake ekudleni kwakho:

ungathatha kanjani i-turmeric

  1. Amafutha e-Olive: Inothile ngama-antioxidants kanye namafutha e-monounsaturated fatty acids, ungayifaka ekudleni kwakho kumasaladi, kuma-skewers emifino ...
  2. Amajikijolo, ama-cherries ...: Izithelo ezibomvu, ngokuvamile, zicebile kuma-antioxidants nama-phytonutrients. Banomphumela wokulwa nokuvuvukala futhi bakhulule futhi bavimbele ukuhlaselwa kwe-gout. zama wethu i-salmorejo nama-cherry noma i iyogathi nezinkomishi zezithelo ezibomvu futhi ujabulele lezi zithelo ezincane kanye nezinzuzo zazo.
  3. I-broccoli. I-Broccoli iwukudla okunothe ngama-glucosinolate, ikakhulukazi i-sulforaphane, inhlanganisela enezinto ezilwa nokuvuvukala kanye ne-antioxidant esiza ekudambiseni izinhlungu ezihlangene futhi esiza ekwehliseni izimpawu ze-rheumatoid arthritis. Njengoba yena inkukhu emnandi nemuncu, i-broccoli nesanqante zinyakaze gazinga njenge i-salmon, i-broccoli kanye ne-quiche yoshizi wezimbuzi esiphekile Bezzia Ziyiziphakamiso ezinhle zokuyihlanganisa ekudleni kwakho.
  4. U-anyanisi nogalikhi: Zombili zingama-anti-inflammatories emvelo anamandla. U-anyanisi uqukethe i-quercetin, i-antioxidant enezici zokulwa nokuvuvukala, kanye ne-alliin, isithako esisebenzayo esihlinzekwa nogalikhi futhi okubangelwa imiphumela yama-antibiotic.
  5. I-Turmeric: I-Turmeric iqukethe i-curcumin, i-antioxidant enamandla ne-anti-inflammatory. Kuyathakazelisa kakhulu ukufaka lesi sinongo ekudleni ngamanani amancane, kuze kube isipuni ngosuku. Ngoba sithanda ukumuncwa kwayo Ngokufanelekile, noma kunjalo, hlanganisa namafutha omnqumo, ukwatapheya, upelepele noma ubisi lukakhukhunathi nama-alimondi njengoba sikuchazele emasontweni ambalwa edlule.
  6. Isipinashi: Isipinashi, kanye neminye imifino eluhlaza enamahlamvu, inothile ngama-antioxidant futhi kuboniswe ukuthi yehlisa ukuvuvukala, ubuhlungu, futhi ibambezela ukuqhubeka kwe-osteoarthritis. lungiselelani lokhu isipinashi amagilebhisi kanye noshizi isaladi, noma ezinye Isipinashi cannelloni futhi ujabulele.
  7. I-Ginger: Inezici zokuqeda ukuvuvukala futhi isiza ekugayeni ukudla kalula. Ukumnika ujinja nolamula (ongase wengeze futhi ideshi yoju) kuhle ngemva kwesidlo sakusihlwa nangaphambi kokulala.
  8. Amantongomane: Iphezulu ku-omega-3 fatty acids, i-calcium, i-magnesium, ne-vitamin E, isekela isimiso somzimba sokuzivikela ezifweni futhi isize ekwehliseni i-osteoarthritis kanye nobuhlungu be-rheumatoid arthritis. Ukuthatha idlanzana phakathi no-sekuseni njengokudla okulula kuhlala kuyinto ephambili.
  9. Izinhlanzi ezinamafutha: Umthombo wama-omega-3 fatty acids, i-salmon, i-tuna noma i-trout kufanele ube nendawo yamasonto onke kumenyu yakho. Zama lokhu I-Pan-Seared Lemon Salmon futhi uzothandana nale nhlanzi.
  10. Upelepele. Ngaphezu kokuba i-antioxidant, inikeza i-vitamin B6, i-folic acid, i-flavonoids nama-salicylates, yingakho inemiphumela yemvelo ye-analgesic ne-anti-inflammatory.

Ukufaka lokhu kudla okulwa nokuvuvukala ekudleni kwakho kwansuku zonke kungaba isu eliphumelelayo lokunciphisa ukuvuvukala nokuthuthukisa impilo yakho yonke. Zizame kumaresiphi aphakanyisiwe futhi ujabulele izinzuzo zazo.


Shiya umbono wakho

Ikheli lakho le ngeke ishicilelwe. Ezidingekayo ibhalwe nge *

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  1. Ubhekele imininingwane: Miguel Ángel Gatón
  2. Inhloso yedatha: Lawula Ugaxekile, ukuphathwa kwamazwana.
  3. Ukusemthethweni: Imvume yakho
  4. Ukuxhumana kwemininingwane: Imininingwane ngeke idluliselwe kubantu besithathu ngaphandle kwesibopho esisemthethweni.
  5. Isitoreji sedatha: Idatabase ebanjwe yi-Occentus Networks (EU)
  6. Amalungelo: Nganoma yisiphi isikhathi ungakhawulela, uthole futhi ususe imininingwane yakho.