Imikhiqizo engcono kakhulu yokulwa nokuvuvukala

Izinqubo zokuvuvukala emzimbeni ziyingxenye yokuphendula kwesimiso somzimba. Ukuvuvukala kukukwazisa ngokulimala noma ukulimala: i-pulsation nokuvuvukala kubonisa ukuthi amasosha omzimba asebenza ukubuyisela impilo. Noma kunjalo, ngezinye izikhathi lezi zinqubo ziphuma. Ukwenza ngcono ukuvuvukala kungabikho kokulala, izinga lokukhushulwa, izakhi zofuzo noma ukudla okulimazayo ekudleni. Uma ufuna ukubuyisela isimo esivamile somzimba wakho, kufanele ufunde ukuthi yimiphi imikhiqizo ekunciphiseni ubukhulu bezinqubo zokuvuvukala. Abaningi nabo basiza ukuqeda isisindo esiningi.

Ama-blueberries

Ucwaningo lubonise ukuthi ukudla amajikijolo nsuku zonke kunciphisa ukuvuvukala. Ngaphezu kwalokho, isiphuzo esisekelwe amajikijolo sisiza ekunciphiseni umphumela wokuvuvukala kokudla okunamafutha ne-carbohydrate. Lokhu kwenzeka kanjani? Into ewukuthi emajikijolo kunama-antioxidants asithinta ama-geni wokuzivikela kanye nezinqubo zokuvuvukala. Ngaphezu kwalokho, kunezakhi eziningi zikavithamini C kanye ne-polyphenol ema-blueberries.

Ama-oat flakes

Yidla i-oatmeal ukuze unciphise ukuvuvukala futhi ulahle amafutha esiswini sakho. I-oatmeal iqukethe i-carbohydrate ewusizo, eyondla amabhaktheriya emathumbu. Lawa ma-bacteria akhiqiza ama-acids acids avuselela izakhi ze-fat ezithombeni emzimbeni.

I-Ginger

Abacwaningi bahlobanisa izindawo eziwusizo ze-ginger ngempilo ngama-antioxidants, ahlukaniswa nomphumela wokulwa nokuvuvukala, umphumela wokulwa namagciwane. I-Ginger ivimbela izakhi zofuzo kanye nama-enzyme abangela ukuvuvukala. Ekuhlolweni, amagundane ane-rheumatoid arthritis athole ukukhishwa kwe-ginger. Ama-ooteca amajoyina nokuvuvukala kwezilwane kwehla.

Itiye elihlaza

Lokhu kuyithuluzi elikhulu lokulahlekelwa isisindo. Izinzuzo zetiyi eluhlaza zihlotshaniswa nama-catechins, ama-antioxidants, agxila emaqabunga. Lokhu kuphuza ngentshiseko ukulwa nokuvuvukala futhi kuvimbela ukuthuthukiswa kwezicubu esikhumbeni.

Ushokoledi omnyama

Izindaba ezinhle kubo bonke abathandi be-chocolate! Ucwaningo lwamuva lubonise ukuthi ama-antioxidants akhona ku-cocoa avimbela ukuzuza kwesisindo futhi anciphisa amazinga kashukela egazini. Ngaphezu kwalokho, kutholakale ukuthi ama-microbes emathunjini aphendulela ushokoledi ezingxenyeni eziphikisayo eziwusizo enhliziyweni.

Salmon

Kukhona uhlobo lwamafutha okufanele aludwe ngaphezulu. Kuma-Omega-3 fatty acids. Lawa mafutha enempilo adumile ngezindawo zawo ezilwa nokuvuvukala. Umthombo wabo ongcono kakhulu uyoba izinhlanzi ezinamafutha. Ukusetshenziswa kwe-salmon kwandisa izinga le-adiponectin, i-hormone eyenza ikhono lezinsizwa likwazi ukudonsa amandla kusuka ku-carbohydrate futhi kuphuthumise umzimba.

Pepper obomvu

I-Pepper ngumkhiqizo omuhle wokulwa nokuvuvukala, lapho kukhona khona i-vitamin C eminingi, i-beta-carotene nezinye izinto eziwusizo ezidambisa ama-radicals mahhala. I-Beta-carotene ingakwazi nokulwa nomdlavuza futhi inciphise amathuba okuthuthukisa izifo ezinjenge-asthma ne-rheumatoid arthritis.

I-Turmeric

I-Turmeric iqukethe izinto ezine-anti-inflammatory effect and antioxidant effect. Engeza lesi sondlo ekudleni kwakho ukuvikela amakhono akho okuqonda, ukuqinisa impilo yesibindi nenhliziyo, ugweme ukuvuvukala kwamalungu kanye nobuhlungu obuhambisana ne-arthritis.

Ama-Beet

Ama-beet angumthombo wezakhi ezihlukahlukene, kanye nezingulube eziyingqayizivele, ezihlukaniswa nomphumela wazo wokulwa ne-antioxidant. Ukusetshenziswa kwesithombo sebhitrudi kuqinisa umzimba, kuthuthukisa isimo sengqondo futhi kukhubaza izakhi eziholela ekubutheni kwamafutha. I-Beetroot inciphisa izinga lokuvuvukala emzimbeni futhi igxilise ukucindezelwa kwegazi.

I-Broccoli

Ku-broccoli, izinto eziningi ezivikela ukuvuvukala, kanye ne-vitamin K, ezisiza ukuthuthukisa umzimba. Mane ukhumbule ukuthi i-broccoli ayikwazi ukudliwa ngabantu abaluhlaza abahlukumeza impova!

Ubhontshisi omnyama

Ubhontshisi omnyama uqukethe i-fibre ewusizo kakhulu, enomphumela omuhle esimweni samathumbu. Engxenyeni encane yobhontshisi, kukhona amagremu amabili amaprotheni. Kuyinto umkhiqizo omuhle kubantu abadlayo abacebile kuma-antioxidants futhi basiza ukunciphisa amandla ezinqubo ze-oxidative nezokuvuvukala.

Amafutha omnqumo

Amafutha omnqumo anomthelela kakhulu ekuthinteni izinqubo zokuvuvukala futhi abuyisele amalunga. Lo mkhiqizo unomphumela ofanayo nowe-ibuprofen.

Utamatisi

Utamatisi iyimithombo emihle kakhulu ye-lycopene, i-antioxidant evikela ubuchopho futhi isisiza ukubhekana nokucindezeleka. I-Lycopene itholakala esikhumbeni, ngakho zama ukudla utamatisi we-cherry kaningi. Utamatisi omuhle futhi ophekwe, abanobuchwepheshe obuningi ngaphezu kokusha.

Imbewu ye-Chia

Lezi zinamba ziqukethe amafutha amaningi, ama-fibre namaprotheni anele. Ngenxa yalokhu, imbewu ye-chia iyanciphisa izinga lokushukela egazini, ishukumise ukulahlekelwa isisindo, igxilise inxanxathela ngisho nokusiza izinga lokushisa emzimbeni.

I-Ananas

I-Ananas iqukethe i-bromelain, i-enzyme enomthelela onamandla wokulwa nokuvuvukala. Iyanciphisa izimpawu ze-asthma futhi kusiza ukuba ilulame ngokushesha ngemva kokuqeqeshwa.

Isipinashi

Isipinashi sithinta kakhulu izinqubo zokuvuvukala. Ucebile ku-carotene namavithamini C, E no-K, okuvikela umzimba. I-vitamin E, eyaziwa njenge-alpha-tocopherol, ivikela impilo ye-arteries.

Zonke okusanhlamvu

Irayisi elibomvu, i-kinoa, i-millet ne-amaranth igcwele i-fibre, esiza ukusika izakhi zofuzo ezibangela inqubo yokuvuvukala. Okuqukethwe okuphezulu kwamavithamini B nakho kusiza ukuqinisa impilo.

Amaqanda

Emaqanda, iningi lamavithamini D, elingagcini nje ukuqinisa amathambo, kodwa futhi lisiza ukulwa nokucindezeleka kanye nokubandayo, kunciphisa ingozi yamanye amagciwane futhi kunciphise amandla ezinqubo zokuvuvukala. Ucwaningo luye lwabonisa ukuthi kukhona ukuxhumana phakathi kwezinga eliphansi lala mavithamini nokuvuvukala.

I-garlic

I-garlic iyasiza ukuvikela umzimba ngokumelene nemikhuhlane. Ivimbela ama-enzyme abangela ukutheleleka kwe-bacterial and viral.

Oysters

Lo mkhiqizo uqukethe ama-enzyme asebenzayo asebenza njengama-antioxidants, akhiqiza ama-radicals mahhala awonakalisa amaseli.

Kamut

Lena umkhiqizo ongavamile, owuhlobo oluhlukile lwekolweni. I-Kamut icebile nge-magnesium, i-potassium, insimbi, futhi igcwele i-fibre ewusizo.

I-yogurt

Ukuthuthukiswa kwe-microflora enhle kubaluleke kakhulu empilweni enhle, ikakhulu uma kuziwa ekulwa nezinqubo zokuvuvukala. Usizo lokuthola i-microflora enjalo ingaba i-yogurt, icebile kuma-probiotics.

Ama-apula

Ama-apula aphezulu e-fibre, ukuze asize amathumbu asebenze kahle. Ngaphezu kwalokho, ama-apula aqukethe i-pectin, ebuye ithinte kahle umzimba.

Amantongomane

Emanzini, kunezinhlobo eziningi ze-omega-3 fatty acids, kanye ne-vitamin E, ene-antioxidant effect.

I-tuna ekheniwe

Ngokusho kocwaningo, i-tuna iqukethe izinhlobo eziwusizo kakhulu zama-omega-3 fatty acids. Khetha ukudla okusemathinini okugcoba okufakiwe okubandakanya ekudleni kwakho.

I-rosemary

Kuyisimiso esimnandi, lapho kunezinhlobo eziningi zama-antioxidants. Yengeze kaningi ngangokunokwenzeka.

Bone umhluzi

Lapho upheka amathambo, i-collagen nezinye izakhi zingena emanzini. Lo mhlu ucebile kuma-amino acids kanye ne-gelatin, ebuyisela i-microflora.

Amafutha kakhukhunathi

Bambalwa abantu abazi ukuthi lo mkhiqizo unamakhemikhali aphikisayo. Ucwaningo lubonise ukuthi amafutha kakhukhunathi asiza ngokuphumelelayo ukulwa nezifo ezihlukahlukene.

Uju

Uju luqukethe ama-enzyme amaningi awusizo okwehlisa izimpawu zezifo ezivuthayo.

Miso unamathisele

Lo mkhiqizo waseJapane uqukethe ama-probiotics amaningi, ngaphezu kwalokho, uhlangabezana ngokugcwele nezinqubo zokuvuvukala.