Nini umzimba wethu udinga usizo oluncane, singakunikeza yona nge uhlobo lokudla. Kulokhu, sifuna ukukhuluma nawe mayelana nokuthi yimaphi ama-anti-inflammatories emvelo esingawathola esitolo esisodwa.
Imvelo isinikeza ukudla okuningi okunempilo, okumnandi futhi okusebenza njengama-anti-inflammatories, ngezansi sizokutshela ukuthi ikuphi okufanele ugxile kukho.
Lezi anti-inflammatories zemvelo amakhambi, izitshalo, imifino nezithelo okusibangela imiphumela ezuzisayo yokugwema izinhlungu zemisipha, umphimbo obuhlungu, ubuhlungu beqolo, njll.
Ukuvuvukala kwezinye izingxenye zomzimba kungaba ngenxa yezimbangela ezahlukahlukene:
- Una iconsi.
- Ukushaya.
- La ukuya esikhathini.
- Yiba ne- izivikelo eziphansi.
- Ukuba nokugula.
Ukudla okungama-anti-inflammatories emvelo
Ukuvuvukala emzimbeni kungasenza sizwe ubuhlungu nokungakhululeki okujwayelekile, kungasenza sishintshe ikhwalithi yethu yokuphila, sifunde lawula ukuvuvukala komzimba kudla lokhu kudla okumnandi okutholakala kuwo wonke umuntu.
Isi-Turmeric
Ukudla okumnandi nokunempilo kakhulu, kuyaziwa kancane eNtshonalanga, bambalwa abantu abakudlayo nsuku zonke futhi bambalwa abantu abazi izinzuzo zako.
La i-turmeric kuvela ku India, futhi kuyimbangela yombala ophuzi we-curry, isidlo sayo esijwayelekile. Kancane kancane ibilokhu ithola ukuthandwa, futhi akuyona into encane ngoba isisiza sigcine impilo enhle. I-Turmeric iqukethe i-curcumin, into esiza ukunciphisa ukuvuvukala.
Kunconywa kubantu abahluphekayo sikashukela o isifo samathamboNgaphezu kwalokho, ayikhiqizi imiphumela emibi efana nemithi ethile elwa nokuvuvukala.
Amafutha omnqumo e-virgin angeziwe
Ungomunye wamafutha anempilo kakhulu esingawadla. Kuyinto emnandi ukupheka noma yiluphi uhlobo lwesitsha, ikunikeza ukuthamba okuthambile nokunamandla okudingayo, ngenkathi usinakekela.
Amafutha omnqumo asinika uvithamini E novithamini K, amafutha e-monounsaturated anempilo afana ne-oleic acid. Ngaphezu kwalokho, iyi-antioxidant enamandla.
Cishe u-50 ml wamafutha omnqumo, sisize ukuthi sibe nomphumela wokulwa nokuvuvukala ka-10% womthamo we-ibuprofen.
I-Avocado
Ukotapeya ngu ukunqoba izinhliziyo eziningi kanye nokudla kwasekuseni okuningi. Ucezu oluba cishe lubalulekile kubantu abaningi. Ziyizithelo ezinempilo kakhulu, ziqukethe amafutha anempilo, lapho i-oleic acid ibusa khona futhi amavithamini K, C, folic acid, potassium kanye namavithamini eqembu B.
Ukwatapheya usisiza ukuba sinakekele umzimba wethu futhi senze njenge anti-inflammatory yemvelo.
Ukhokho
Kuningi osekushiwo ngoshokoledi, kungukudla okuhle okunama-antioxidant futhi ngasikhathi sinye kungenye yemithi yokulwa nokuvuvukala okufanele siyikhumbule. Kuhle ukunakekela izinhliziyo zethu, zazo polyphenols ukusiza ukunciphisa ukuvuvukala nokunciphisa ubungozi bokuhlushwa yinoma yikuphi isifo senhliziyo.
Kufanele sinake lokho ukuze kube khona ukhokho kunenzuzo, kumele iqukethe ushokoledi ngaphezu kuka-70% kakhokho ekubunjweni kwayo.
Umsuka Wejinja
Ujinja ulungele ukunakekela umzimba wethu, ubusetshenziswa njengekhambi lemvelo ekulweni nezifo eziningi kanye nokugula. Isetshenziselwa ukuvimbela ukuvuvukala emzimbeni, ukwandisa umzimba wethu futhi usize iziguli ezinakho i-osteoarthritis.
Ujinja uqukethe i-gingerol, okuyikho okusisizayo ukuthi sibe nomthelela omuhle ekuvukeleni. Ungangeza le mpande ezitsheni zakho nasekuphekeni zokupheka noma wenze okunye ukumnika.
Izithelo ezibomvu
Izithelo ezibomvu ziyadliwa ngezikhathi ezithile, bambalwa abantu abazidlayo nsuku zonke, yize manje inkambiso ukubathatha ngesidlo sasekuseni ngesitsha seyogathi, i-oatmeal nembewu efana ne-chia noma ifilakisi.
Izithelo ezibomvu zifaka phakathi amajikijolo, amajikijolo, amajikijolo kanye nama-strawberry. Isithelo esithandwa kakhulu nokuthile okungabizi kangako, noma kunjalo, ukunambitheka kwaso kumnandi nezakhiwo zalo zokulwa nokuvuvukala. Ziyasisiza ukunciphisa ukuvuvukala futhi zisinikeze uvithamini C, ifayibha namanzi.
Zama ukubathola bemvelo futhi basha, yize indlela ephephile yokubathatha iwukuwathenga efriziwe. Uzoba nazo njalo.
utamatisi
Utamatisi isithelo esimnandi, yize sithola ukwelashwa kwemifino. Utamatisi ucebile uvithamini A, uvithamini C no-K, kusinikeza namaminerali afana ne-potassium ne-magnesium. Kodwa-ke, yi-lycopene esiza umzimba wethu ukuthi ube nokulwa nokuvuvukala okungokwemvelo ngaphakathi.
Lokhu kudla kuphelele ukukhulisa umphumela wokulwa nokuvuvukala emzimbeni wethu. Okufanele ukuwaxuba, okungukuthi, singathatha ifayili le- ukotapeya we-avocado ngamafutha omnqumoSingenza uwoyela we-turmeric owenziwe ekhaya, sihlanganise utamatisi namafutha, bese sihamba ne-avocado nezithelo ezibomvu.
Qhubeka nokupheka zokupheka zakho bese uhlanganisa lawa ma-flavour ukuze akunikeze umfutho nempilo yakho. Ngaphezu kwalokho, njengoba besilindele, lokhu kungukudla okwaziwa kakhulu nokuthi singakuthola kunoma yisiphi isitolo esikhulu. Njengoba sihlala sincoma, kufanele sikhethe ngangokunokwenzeka ukudla okuvela kukho izitshalo zemvelo, ngoba sizosiza umzimba wethu ukuthola ukudla okuhle kakhulu okusinikwa yimvelo.