Njengoba sihlala sisho, ukudla kubaluleke kakhulu ukunakekela impilo yethu, kufanele sikunakekele ukuze singabi nezinkinga ezinkulu ngokuzayo. Nalokhu futhi kuthinta ukujikeleza kwegazi lethu, ngoba ukudla okuthile kungathinta ikhwalithi yegazi lethu.
La uketshezi lwegazi futhi i ukuguquguquka wemithambo yegazi kuncike kulokho esikudlayo, ngenxa yalesi sizathu, sizokutshela ngezansi ukuthi yikuphi ukudla okufanele ukukugweme ukuze ungazibeki engozini.
Izinkinga ohlelweni lokujikeleza kwegazi zivamile futhi zingadala ukuphazamiseka okuhlukahlukene empilweni yethu. Kumele uqede lokhu kudla okungu-4 okuthinta ukujikeleza kwegazi ekudleni ukuze ugweme ukulimala kwemithambo nemithambo.
Ukudla okunothe ngamafutha, ushukela namaminerali athile kuyingozi yezitsha nokugeleza kwegazi okujwayelekile. Akukhona ukudla kuphela, kodwa futhi kufanele sikhumbule imikhuba ethile enempilo nemikhuba enempilo.
Ukujikeleza kwegazi nemiphumela yalo
Uhlelo lokujikeleza kwegazi lwenziwa yinhliziyo kanye neqoqo lemithambo nemithambo yegazi, nokuyilapho igazi lihamba khona. Umsebenzi wawo omkhulu ukuhambisa umoya-mpilo nezakhamzimba, kanti futhi kuyasiza ukuqeda imfucuza ngendlela yemvelo. Noma yini evimbela ukudlula kwegazi iba yisithiyo ekugelezeni okujwayelekile futhi ingaholela ezinkingeni ezahlukahlukene.
Uma igazi lethu lingahambi kahle, lingasithinta ngendlela emnene, kepha uma ukusakazwa kwalo kubi kungaba nemiphumela emibi kakhulu efana nale elandelayo:
- I-atherosclerosis
- Ama-Aneurysms
- Amahlule igazi.
- Unhlangothi
Ngendlela elula, imithambo ye-varicose, ama-hemorrhoids noma i-cellulite ingavela. Ziyizinkinga ezingezimbi kangako, kepha zingathinta izinga lethu lempilo, ngoba imithambo ye-varicose kanye nama-hemorrhoids kungaba buhlungu.
I-sodium iyinto eyingozi empilweni yezempilo, ngakho-ke gwema ukudla ukudla okunosawoti ukuze ukusakazwa kwakho kube kuhle ngangokunokwenzeka.
Ukudla okune okuthinta ukujikeleza kwegazi lakho
Isifo ngasinye sihlukile, izimpawu nokwelashwa ngakunye kwazo kwehlukile. Kepha kuneziqondiso eziningi kanye nemikhuba engalandelwa ukuvimbela ukuqala kanye nezinkinga ezizayo zezifo eziningi.
Ngemuva kwalokho, sikutshela ukuthi yikuphi lokho kudla ukuthi kungcono ukuziqhelelanisa nokudla kwethu uma singafuni ukuthi kulimaze ukujikeleza kwegazi lethu.
Ukudla okunothe nge-sodium
Njengoba sishilo, ukuba khona kwe-sodium kuyingozi kakhulu emzimbeni wethu, ngoba kuthinta imithambo nemithambo emincane kakhulu. I-Sodium isiza umzimba wethu ukugcina uketshezi, futhi ngalokho kwanda koketshezi, ivolumu yegazi iyanda.
Lokhu kungadala ukwanda komfutho wegazi ogcina ulimaze izindonga zemithambo yegazi. Yingakho kuhlale kunconywa ukugwema konke lokho kudla okunikeza inani elikhulu le-sodium. Phakathi kwabo, sigqamisa amaqebelengwane ezimboni, amasoseji, inyama enosawoti, amasoso, ukugqokwa noma umhluzi. Qaphela ngokudla izinhlanzi ezithile, iminqumo kanye noshizi.
Inyama ebomvu neyesetshenzisiwe
Ukudla inyama ebomvu kuhlobene ngqo nobungozi besifo senhliziyo nezinkinga zokujikeleza kwegazi. Izinga lokucubungula ukuthi inyama inayo ngenye yezinto ezibalulekile ekunqumeni lokhu.
Kunqunywe ukuthi kunobudlelwano obuqinile phakathi kokusetshenziswa kwe- Inyama ebomvu esetshenzisiwe yempilo yenhliziyoNgakolunye uhlangothi, ayikho noma icishe ingekho uma kuyinyama eluhlaza.
Umehluko phakathi kwalezi zinhlobo ezimbili zenyama usezingeni elikhulu noma elincane le-sodium nezinye izithasiselo. Kungakho kulula gwema ubhekeni, izinja ezishisayo, izinja ezishisayo, i-salami, nokunye ukusikeka okubandayo.
Ukudla okuqukethe amafutha ane-hydrogenated
Lolu hlobo lwama-lipids noma ama-trans fatty acids alunampilo nhlobo, yize etholakala ngokwemvelo kokunye ukudla, kanti amanye amazwe akulawula ukusetshenziswa kwawo, akulula ukuwasebenzisa ngoba abangela imiphumela emibi empilweni yethu.
Ubufakazi besayensi buveze ukuthi lolu hlobo lwamafutha, kwandisa ngqo ukutholakala kwe-triglycerides ne-LDL cholesterol egazini. Lokhu okweqile kwama-lipids kusho ukuthi ukusakazwa kwethu kubi, kubhebhethekisa umoya-mpilo nokufika kwezakhi kuwo wonke amaseli omzimba.
Ukusetshenziswa kwayo okuphezulu kusethwe ku-1% wokudla okuphelele kwamandla nsuku zonke. Indlela engcono yokuyinciphisa ukuqeda imikhiqizo yezimboni ekudleni. Ukuze wenze lokhu, khumbula ukuthi kufanele ususe lokhu kudla:
- Amafutha ezilwane nemifino njengama-margarine nama-butters.
- Amakhekhe nebhikawozi lezimboni, njengamakhukhi, amabhanisi, amakhekhe, njll
- Ukudla okusheshayo, zonke izinhlobo "zokudla okusheshayo" ongakuthola kumaketanga amakhulu okudla.
Ushukela ongeziwe
Ushukela kungenye yokudla okuyingozi kakhulu esingakudla, kubangela izinkinga eziningi zempilo futhi kuthinta ngqo nokujikeleza kwegazi. Akuhlinzeki nganoma yiluphi uhlobo lomsocoNgakolunye uhlangothi, inokudla okukhulu kwekhalori, okuthi uma kungalawulwa kungasenza sibe nesisindo ngaphandle kokufuna.
Lokhu kuholela kokukhulu amathuba okuba ukhuluphele nokuthi ngibe nempilo yenhliziyo empofu. Uma udla ushukela omningi, ungakhuphula nobungozi bokuhlupheka thayipha 2 sikashukela. Amazinga aphezulu eglucose egazi nawo athinta izindonga zemithambo yegazi nemithambo yegazi. Ngokuhamba kwesikhathi, zibuthaka ngokwengeziwe futhi azisebenzi kangako, ngakho-ke, amathuba okuba nesifo senhliziyo siyanda.
Thuthukisa ukujikeleza kwegazi lakho ngalezi zeluleko
Izinkinga ohlelweni lwethu lokujikeleza kwegazi zingadalwa yizinto eziningana, ezinye zazo zihlobene nokudla, yingakho sigcizelela lokho kudla okungavunyelwe okukhulunywe ngenhla.
Kufanele ukuqede lokhu kudla, yize futhi kunconywa ukuthi wenze lezi zeluleko ezilandelayo ukuze ukujikeleza kwegazi kube kufanele futhi kungakulimazi.
- Kufanele ukwandise ukusetshenziswa kokudla okunothe ku-vitamin CLawa ngama-kiwis, amawolintshi, ama-tangerine, ama-strawberry noma uphayinaphu. UVitamin C uvikela izindonga zemithambo yegazi.
- El i-omega i-3 Itholakala ezinhlanzini ezinamafutha futhi ivimbela ukuqoqwa kwama-platelet kanye nengozi yokwakheka kwamahlwili.
- Faka izinongo ekudleni, futhi kungasiza kakhulu, ngakho-ke khetha u-garlic, upelepele, i-coriander, isinamoni, i-ginger noma i-turmeric.
- Yidla amajikijolo abomvu futhi kuyisincomo esihle ngoba zigcwele ama-antioxidants, njenge-anthocyanidin. Lokhu kunamandla okwehlisa umfutho wegazi kanye nokuhlanganiswa kweplatelet, kanye nokwenza ngcono ukuvuleka kwemithambo.
Ngakolunye uhlangothi, kufanele sigcizelele ukuthi yiziphi izenzo okungafanele sizithathe ngoba zingaba yingozi:
- Akufanele ubheme, ugwayi unomthelela omubi kakhulu ezindongeni zemithambo yegazi.
- Gwema ifayela le- indlela yokuphila, nokuzivocavoca umzimba okungenani ama-3 ngesonto.
- Phikisana nezikhathi zokuphumula ngokubhucunga izindawo ezithintekile.