Ukulwa noKuvutha ngokutya okufanelekileyo

Amajoni akho omzimba ahlasela nantoni na esemzimbeni wakho eyibona njengeyasemzini—njengentsholongwane ehlaselayo, umungu wezityalo, okanye imichiza. Inkqubo ibizwa ngokuba kukudumba. Ukuvutha okungapheliyo okujoliswe kubahlaseli abasongela ngokwenene ukukhusela impilo yakho.Ukutya okulwa nokudumba

Nangona kunjalo, ngamanye amaxesha ukuvuvukala kuyaqhubeka, imini nemini, nangona ungasongelwa ngumhlaseli wangaphandle. Kulapho ukudumba kunokuba lutshaba lwakho. Izifo ezininzi eziphambili ezisithwaxayo—eziquka umhlaza, isifo sentliziyo, isifo seswekile, isifo samathambo, uxinezeleko, nesifo sika-Alzheimer—ziye zanxulunyaniswa nokudumba okungapheliyo.

Esinye sezixhobo ezinamandla kakhulu zokulwa nokuvuvukala akuveli kwikhemesti, kodwa kwivenkile yokutya. "Izifundo ezininzi zokuvavanya zibonise ukuba amacandelo okutya okanye iziphuzo zinokuba nemiphumo echasayo," kusho uDkt Frank Hu, unjingalwazi wezondlo kunye ne-epidemiology kwiSebe leZondlo kwiSikolo saseHarvard seMpilo yoLuntu.

Khetha ukutya okufanelekileyo, kwaye usenokukwazi ukunciphisa umngcipheko wokugula. Khetha rhoqo ezingalunganga, kwaye unokukhawulezisa inkqubo yesifo sokuvuvukala.

Ukutya okubangela Ukuvuvukala

Zama ukuphepha okanye ukunciphisa oku kutya ngokubanzi:

• iicarbohydrates ezisulungekileyo, njengesonka esimhlophe kunye neepastries
• Iifrithi zaseFransi nezinye ukutya okuthosiweyo
• isoda kunye nezinye iziselo ezineswekile
• inyama ebomvu (i-burgers, i-steaks) kunye nenyama eyenziwa (izinja ezishushu, i-sausage)
• imajarini, ifinyeza, kunye nenyama yehagu

Ukutya okukhuthaza ukudumba

Akumangalisi ukuba ukutya okufanayo okufaka isandla ekudumbeni ngokuqhelekileyo kubhekwa njengento embi kwimpilo yethu, kuquka i-sodas kunye ne-carbohydrates ecocekileyo, kunye nenyama ebomvu kunye nenyama ecutshungulwayo.

"Ezinye zokutya eziye zadibaniswa nomngcipheko wokwanda kwezifo ezingapheliyo ezifana nohlobo lwe-2 yesifo sikashukela kunye nesifo senhliziyo nazo zidibene nokuvuvukala okugqithisileyo," kusho uDkt Hu. “Akothusi, kuba ukudumba yeyona ndlela ibalulekileyo ekuphuhliseni ezi zifo.”

Ukutya okungenampilo kukwanegalelo ekuzuzeni ubunzima, nto leyo ngokwayo engumngcipheko wokudumba. Ukanti kwizifundo ezininzi, nasemva kokuba abaphandi bethathele ingqalelo ukutyeba, ikhonkco phakathi kokutya kunye nokudumba lahlala, nto leyo ebonisa ukuba ukuzuza ubunzima ayinguye yedwa umqhubi. "Amanye amacandelo okutya okanye izithako zinokuba nemiphumo ezimeleyo yokuvuvukala ngaphezu kokunyuka kwe-caloric intake," kusho uDkt Hu.

Ukutya okuLwa ukuQhuba

Faka okuninzi koku kutya okuchasene nokudumba kwisidlo sakho:

• utamatisi
• i-oyile ye-olivu
• imifuno enamagqabi aluhlaza, ezifana nesipinatshi, ikale, kunye neekholadi
• amantongomane afana nealmonds kunye nama-walnuts
• iintlanzi ezinamafutha afana nesalmon, mackerel, tuna, kunye nesardadi
• iziqhamo ezifana namaqunube, amaqunube, iicheri, neeorenji

Ukutya okuchasene nokudumba

Kwi-flip side kukho ukutya kunye neziphuzo eziye zafunyanwa ukunciphisa umngcipheko wokuvuvukala, kunye nayo, isifo esingapheliyo, utsho uDkt Hu. Uphawula ngokukodwa iziqhamo kunye nemifuno efana neblueberries, iiapile, kunye nemifuno enamagqabi aphezulu kwi-antioxidants yendalo kunye ne-polyphenols'ikhompawundi zokukhusela ezifumaneka kwizityalo.

Uphononongo luye lwadibanisa amantongomane kunye namanqaku ancitshisiweyo okudumba kunye nomngcipheko ophantsi wesifo senhliziyo kunye nesifo seswekile. Ikhofi, equkethe i-polyphenols kunye nezinye i-anti-inflammatory compounds, inokukhusela ukuvuvukala, ngokunjalo.

Ukutya okuchasene nokudumba

Ukunciphisa amanqanaba okuvuvukala, jonga ukutya okunempilo jikelele. Ukuba ukhangele isicwangciso sokutya esilandela ngokusondeleyo imilinganiselo yokutya okuchasayo, qwalasela ukutya kweMeditera, okuphakamileyo kwiziqhamo, imifuno, i-nuts, i-grains epheleleyo, intlanzi kunye namafutha enempilo.

Ukongeza ekunciphiseni ukuvuvukala, ukutya okungokwemvelo, okuncinci okucutshungulwayo kunokuba nemiphumo ebonakalayo kwimpilo yakho yomzimba kunye neemvakalelo. "Ukutya okunempilo akuncedi kuphela ekunciphiseni umngcipheko wezifo ezingapheliyo, kodwa kunye nokuphucula isimo sengqondo kunye nomgangatho wobomi bonke," kusho uDkt Hu.

Umxhasi u: zempilo.harvard.edu

Insight

Ukudumba yimpendulo yendalo yomzimba kuvuselelo oluthile, oludla ngokuba jikelele, oluyingozi. Ngelixa zininzi izinto ezinokubangela ukuba umzimba ube neempawu zokudumba, ukutya okutyiwa ngabantu kunokukhokelela kolu hlobo lweempawu. Ke ngoko, isondlo esifanelekileyo sibalulekile kwimpilo yomzimba wonke kunye nokuba sempilweni, kwaye iintlobo ezahlukeneyo zokutya zinokunceda ukunciphisa ukudumba emzimbeni.

Ngolunye ulwazi, nceda ukhululeke ukucela uDkt Jimenez okanye uqhagamshelane nathi 915-850-0900 .