Ucwaningo lubonisa ukuthi lokho okudlayo kungaba esinye sezici ezibaluleke kakhulu zokuphila impilo ende, enempilo. Kanye nokuzivocavoca, ukudla kwakho kungaba okuphumelelayo kakhulu ekuvikeleni izifo ezingapheli nokugqugquzela impilo nokuphila isikhathi eside. Ukudla ingxenye enkulu yalezi 6 zokudla okunomsoco nsuku zonke kungakusiza ngokwemvelo ukuqinisa amasosha omzimba wakho futhi kungeza iminyaka empilweni yakho ngokukhulisa impilo yakho.
1 - Imifino
Imifino emifino emifino igcwele izakhi kodwa i-calories ephansi kakhulu. Ngama-kilojoule angama-100 kuphela, imifino enamagatsha ayi-ukudla okuhle kakhulu kokulahlekelwa isisindo, ngoba ingadliwa cishe ngamanani angenamkhawulo. Imifino ihlinzeka ukuvikelwa kwemithambo yegazi, ukukhuthaza ukukhanya okuhle, futhi ihlobene nokunciphisa ingozi yesifo sikashukela. Eziningana zalezi zitshalo, phakathi kwazo i-arugula, i-bok choy, i-kale, ne-collard imifino, zingabomndeni owu-cruciferous, uhlobo oluthile lwemifino eyaziwa ngezindawo zalo zokulwa nomdlavuza. Khumbula ukuhlanganisa, ukusika noma ukuhlaziya kahle imifino, ngoba ukwenza kanjalo kuvuselela imiphumela yabo enamandla yokulwa nomdlavuza.
2 - Ubhontshisi
Ubhontshisi yizinto ezibonakalayo zezinto ezinhle eziza emaphakheji amancane. Ukudla ubhontshisi, kanye nezinye izitshalo, kuzokusiza uzizwe ugcwele, futhi ngenxa yokuthi banomthelela wokuqeda ushukela wegazi, nabo bazosiza ukuvimbela ukuthanda ukudla. I-fibre ehlanganisiwe kubhontshisi inciphisa amazinga e-cholesterol. Kutholakale ubhontshisi, i-peas noma i-lentile kabili ngesonto ukunciphisa ingozi yomdlavuza wekolon ngamaphesenti angu-50 kanye nokunikeza ukuvikelwa okuphawulekayo emlonyeni, i-larynx, i-pharynx, isisu, ne-cancer. Ingabe unamahloni ukuzama ubhontshisi ngenxa yokuthi kungenzeka ukugaya ukudla? Isihluthulelo ukuqala kancane bese ukwakha ukubekezela kwakho ngezinsuku ezimbalwa.
3 - anyanisi
Ama-anyanisi, kanye nama-leeks, u-garlic, ama-chives, ama-shallots, nama-scallions, azuzisa ama-cardiovascular and immune systems, futhi anemiphumela yokulwa nomdlavuza kanye ne-anti-diabetes. Ama-anyanisi, njenge-cruciferous veggies, kufanele aqoshiwe, achotshozwe noma ahlolwe kahle ukuze athole izinzuzo zawo eziningi. Uma unquma u-anyanisi futhi amehlo akho eqala ukudiliza, yilapho u-anyanisi eveza ama-anti-cancer. Ucwaningo lwe-epidemiological lithole ukuthi ukusetshenziswa okwedlulele kwalezi zinhlobo zemifino kuhlotshaniswa nobungozi obuncane bokushukela kwesisu nesisu somzimba. Ama-anyanisi, ikakhulukazi anyanisi obomvu, nawo aqukethe i-quercetin, i-flavonoid ekhuphula ukukhula kwe-tumor nokukhula, futhi yenza ukuba umdlavuza wekoloni ufe.
4 - Amakhowe
Amakhowe yi-superfood. Ziyingxenye yokudla okunempilo kakhulu okugqugquzela impilo emhlabeni. Amakhowe ayingqayizivele ngoba aqukethe ama-compounds avimbela ukukhiqizwa kwe-estrogen, okwenza kube nenzuzo yokuvimbela umdlavuza webele. I-White, i-cremini, i-Portobello, i-oyster, i-shiitake, i-maitake, nama-mushroom e-reishi wonke anezindawo zokulwa nomdlavuza. Phakathi kwamakhowe, kunezici eziningi ezinhle: ezinye ziphikisana nokuvuvukala, zivuselela amasosha omzimba, zivimbele ukulimala kwe-DNA, ukukhula komdlavuza wesikhashana okuphuthumayo, kubangele ukufa komdlavuza wamangqamuzana, nokuvimbela i-angiogenesis. Yidla kuphela amakhowe okuphekwe. Amakhowe aluhlaza anesifo esibizwa ngokuthi i-agaritine, okupheka kakhulu kunciphisa.
5 - amajikijolo
Amajikijolo anombala aphakathi kokudla okungcono ongakudla. Ama-blueberries, ama-strawberries, ama-blackberries, nama-raspberries konke okuncane okushukela kodwa okunezakhi eziningi. Ukusetshenziswa kwe-Berry kuhlotshaniswa nokunciphisa ingozi yesifo senhliziyo, isifo sikashukela, i-cancer, nokuncipha kwengqondo. Ukudla amajikijolo kungathuthukisa ukuhlanganiswa kwemoto kanye nenkumbulo ngesikhathi esifanayo ukunciphisa ukuvuvukala, ukuvimbela ukulimala kwe-DNA okuvimbela ukukhula kwamangqamuzana e-tumor, nokuncipha ukuvuvukala.
6 - Imbewu namantongomane
Imbewu ilayishwa ngamafutha enempilo, amaminerali, kanye nama-antioxidants, kuyilapho ibuye ibe nokuningi kwe-fiber kanye nokulandelela amaminerali. Futhi aqukethe amaprotheni amaningi kunamantongomane. Uhlobo ngalunye lwembewu luyingqayizivele yokudla: Abanye banothile kakhulu emafutheni ama-omega-3; ezinye ziphezulu kuma-lignan anti-cancer, kanti ezinye zinezinhlamvu eziningana zensimbi, i-calcium, i-zinc, ne-vitamin E. Nuts ziyaziwa ukuthi zinezinzuzo zenhliziyo futhi zisiza ekuvikeleni isifo sikashukela nokugcinwa kwesisindo. Amafutha enempilo emanzini kanye namantongomane nawo ayasiza ekwamukeleni izakhi lapho udliwe nemifino.
Imithombo
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Donovan EL, McCord JM, Reuland DJ, et al. Ukusebenza kwe-Phytochemical ye-Nrf2 ivikela umthambo womuntu womzimba we-cell endothelial ngokumelene nenselelo ye-oxidative. I-Oxid Med Cell Longev 2012, 2012: 132931.
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