Iimveliso umhlaza kuya kunceda ekunciphiseni ubungozi sifo. Yintoni ukutya kuya kunceda uphephe umhlaza?

Umhlaza - a kwezifo kunye kakhulu nzima ukuphatha nkqu nabo bonke ubugcisa bale mihla kunye amalungiselelo. Kulo mzekelo emngciphekweni, ngaphandle kokukhetha. Ukuba ufuna ukunciphisa amathuba isenzeko kwesi sifo iingxelo zabo zonyango, ahlawule ingqalelo kutya nomhlaza, kufuneka zibandakanywe ekutyeni ubomi ukuze uhlale usempilweni kwaye esebenzayo sesikhulile.

ukutya ngendlela eyiyo - isitshixo kwimpilo

Bamandulo wathi "wena - oku ke nina badle." Ngelishwa, amandla yomntu namhlanje kunqabile ingabizwa ogqibeleleyo. Kuyinto badla iimveliso semi-agqitywa, oko ngokoqobo ezele iidayi iisoyi kunye carcinogens, kwakunye eninzi iswekile, iimveliso umgubo, frankfurters kunye ayi - konke oku kuchaphazela imo yempilo ngokubanzi. Yongeza kule okusingqongileyo izixeko kunye ntshikilelo rhoqo emsebenzini. Akumangalisi ukuba oogqirha ngakumbi nangakumbi ehlabathini kububeka izigulane kwafunyaniswa ukuba "umhlaza." Ngokubanzi, ukutya nomhlaza - le menu efanelekileyo, nto leyo ayiqulathanga naluphi na izithako zexabiso kunye exotic. Ngokwahlukileyo koko, kuzo zonke izitya kunye nezithako zabo ilula yaye iluncedo, ubukhulu becala imifuno kunye imifino, iziqhamo citrus, amaqunube kunye neziqhamo ezithile, imidumba, amandongomane, kunye neendidi ezithile zobulawu. Bona iimveliso ngaphezulu umhlaza ziya kudweliswa kamva kuluhlu. Kuyacetyiswa kakhulu ukuba ziqukwe kwisidlo sakho yonke imihla.

Yintoni antioxidant ukutya?

Okokuqala, makhe sijonge oko Antioxidants. Ezi zizinto ezikhethekileyo ezinokuthi isantya iinkqubo igcwala emzimbeni, inokuba imvelaphi yendalo okanye zokwenziwa. Kungcono ukuba ngaba baprofeti leeseli emzimbeni wethu uvela ukutya. Izazinzulu waqhuba isifundo zokutya ezininzi (namaqunube, iziqhamo, okuziinkozo, njalo-njalo), bafika kwisigqibo sokuba inani elikhulu antioxidants luncedo eziqulethwe mahlelo alandelayo, kukho iimveliso antioxidants nomhlaza:

• iimbotyi, kubandakanya ebomvu;
• zasendle yaye umyezo currant, emnyama kunye ebomvu;
• cranberries;
• rasberries, amaqunube kunye nezinye amaqunube ebomvu;
• apile;
• Cherry, Plum;
• nuts woma iziqhamo;
• izithole yokudla;
• apile iintlobo "Gala", "Smith", "Kumnandi";
• iitumato;
• tea eluhlaza.

Xa ucinga ukuba kule antioxidants eqhelekileyo iquka iivithamini C no-E, provitamin A, lycopene, flavonoids, tannins kunye anthocyanins (oku into nje ukuba zizityebi amaqunube ezibomvu), ungaquka ekutyeni kwakho ekutyeni nomhlaza, elibandakanya uthe izinto. Ngokomzekelo, sonke siyazi ukuba isixa esikhulu vitamin C iqulethe ilamuni, i-orenji, acai berry, novithamini E ekhoyo kwi izithole sele sitshilo, kwaye pro-vitamin A - in neminqathe.

Oko kutya nomhlaza, ungaquka kwisidlo sakho yonke imihla?

Kakade ke, i-avareji Russian nje abakwazi ukufikelela wonke unyaka bazise netafile amaqunube okutsha, rasberries, amaqunube acai kunye nezinye iimveliso ezimalini. Kodwa ke uluhlu yeekhomponenti luncedo yokudla ayiphelelanga amagama ekhankanywe, ibe ikhaphetshu oqhelekileyo iqulethe izondlo ethintela umsebenzi izakhi bawaphikise ukuvela somhlaza. Ezinye iimveliso kuluncedo kwaye ziyafumaneka kakhulu umhlaza ingafumaneka unyaka ngeenxa zonke kuyo nayiphi evenkileni:

• Igalikhi kunye itswele - kwamanani ezinkulu ziqulathe arhente anticancer kunye nokwandisa amandla okukwazi;
• iitumato, iipepile red - ziqulathe lycopene; Ngendlela, ukuba iitumato edliwayo wapheka, unyango ukuba phantse nafuthe kwiipropati zabo luncedo;
• lemons kunye nayiphi na ekhoyo iziqhamo - novithamini C;
• ginger (fresh, ezomisiweyo, engumgubo) kunye turmeric - bube ukuba abaninzi kuthi Ngokufa ngokungahoywa, kunciphisa kakhulu ukudumba emzimbeni wehlise ukukhula yamathumba;
• naziphi iimbotyi - nje iimveliso kubalulekile okuthintela umhlaza webele, anemifanekiso emininzi protein luncedo.

Ngokudibanisa ezi izithako kwisitya, wena diversify ukutya kwakho kwaye achitha nokuthintela ngempumelelo esi sifo.

Zeziphi kutya ukukhusela nomhlaza webele?

Ngelishwa, ithumba ochaphazela ndlala mammary, livela kwelinye abafazi elinesithathu. Le rate kuyahlukana nedlela kummandla yokuhlala, kodwa ke ixabiso avareji kunye neestatistiki buhlungu ezifanelekileyo iRashiya, nangenxa eMelika, kwaye South Asia. Kulo mzekelo, ingakumbi olusemngciphekweni yabasetyhini abangaphezulu kweminyaka engama-65, kwakunye nezo izalamane zabo close ubunzima kwesi sifo. ukubaluleka yothintelo kulo mzekelo kubalulekile, animele kuquka kwakhona ukudla kwakho kube ukutya okuthile nomhlaza webele. Yiphi na? Nalu uluhlu:

• ezifana turmeric - bube le "Ginger Yellow" - kuthetha ingqalelo yokuthintela umhlaza, kuquka umhlaza webele;
• kuluncedo kwaye aluhlaza - iqulathe inani eliphezulu lika flavonoids, leyo ukunciphisa amathuba izifo;
• iitumato kwaye iyayeka ukuba i-avokhado izinto izityebi nezingaqhelekanga, ingakumbi lycopene kunye oleic acid, ilincedo eziphilayo;
• Brussels ikhaba cauliflower, broccoli - inezinto ezithintela uphuhliso umhlaza;
• phakathi kwezinye izinto, emi impilo ibele wabasiki, ingabizwa isipinatshi, ikonofile, eluhlaza iti, grapefruit, cherry, kelp kunye artichokes.

Kakade ke, lo yokugqibela inokufumaneka kwivenkile zonke, kodwa ikhaphetshu, iitumato, igalikhi kunye turmeric sitshiphu ngokwaneleyo, kwaye iiblueberries ngexesha elililo, izixa ezikhulu yokukhula emahlathini. Okubalulekileyo, musa wonqena kwaye endaweni iimveliso semi-ogqityiweyo ukupheka ukutya okusempilweni okumnandi.

imibhalo Popular kunye neencwadi malunga neemveliso ethintela uphuhliso umhlaza

Rishar Belivo, "Ukutya nomhlaza" - incwadi, kwixesha elifutshane yaba ethengwa kumazwe amaninzi ehlabathini lonke. Ngoko ke, umbhali, ugqirha ngokuqeqesha bachitha inani lezifundo ababonise ukuba izinto ezithile, ikakhulu imvelaphi yezityalo, ungakwazi kakhulu ukunciphisa ingozi yokuba nomhlaza kunye nokukhula ithumba kade. Ngoko ke, ugqirha uthi ngokusetyenziswa ellagic acid, nto leyo kukuninzi eziqulethwe sele kukhankanywe rasberries, amaqunube, amandongomane, ingakumbi walnuts, hazelnuts, nati. Olu luhlu luquka i cherries, amaqunube blue: ubobo, iiblueberries kunye ubobo, kunye cranberries, kwanesinamon itshokolethi ezinomthamo ekoko ephakamileyo, ebumnyameni. Kakade ke, wonk 'ubani ngokwenene ubakhathalele malunga ngempilo yakhe, akabi buhlungu ukufunda lo msebenzi, nangona kunjalo, qaphela ukuba ezi mveliso kule ncwadi nomhlaza ngaphezu kwakanye kunye wabhekisela zezinye oogqirha. Lo msebenzi kukuba kuthintelo yamathumba kufuneka iintlobo ezahlukeneyo zokutya becala abadla imifino, ninendyebo iivithamini A, C no-E, lycopene, flavonoids kunye nezinye izinto, esiye ezidweliswe iziqendu ngentla.

Selenium nomhlaza

Selenium - ngezimbiwa umkhondo ezibalulekileyo kubalulekile ukuze imizimba yethu. Ngaphandle kwalo, ayodini kunye novithamini E yakhiwe tenxileyo kwelifunekayo iiseli, Ukuswela kunokubangela isifo lengqula, inkqubo ukuhla omzimba, isifo isibindi, igazi kunye nabanye. Yiyo loo nto kubalulekile ukuba bavale yokunqongophala kuyo. Ngokubhekiselele umhlaza, i selenium ludlala indima ebalulekileyo kuthintelo zabo. Ngoko ke, eli antioxidant enamandla ukuba isiza ukuqinisa amajoni omzimba, kwaye indima yayo zilahleka ekuthintelweni kunye nonyango lwe somdlavuza wendlala emadodeni kunye nomhlaza webele kwabasetyhini. Ngelishwa, eRashiya phantse wonke umhlali akanalo iziyobisi, nto ke leyo ebangele kubaluleke kakhulu ukugcwalisa nto, ngokuthatha izakhiwo mzimba, okanye ukutya ukutya eziqulathe selenium. Umhlaza kunye nezinye nangezilonda, le nto umi top ezilishumi zibalulekileyo kunye kuyimfuneko.

Yeyiphi iqulethe selenium?

Nalu uluhlu lwe zokutya ezikhoyo isityebi selenium:

• Le kwesibindi, amaqanda, rock ityuwa;
• kwaselwandle, ingakumbi herring;
• kwakhona kuluhlu isebenze nentlanzi ngokwaneleyo enencasa: oononkala, laseMqonci, lobster kunye yenamvuna;
• selenium kakhulu ziquka ingqolowa, umbona, imbewu kajongilanga, amandongomane kunye igwele yomenzi-sicelo;
• kwakunye neetamati, amakhowa negalika.

Vula nayiphi na imveliso okanye ngaphezulu zibe otya ngayo ukuze aqinisekise Zenzele nokuthintela ngempumelelo iintlobo ezininzi zomhlaza.

Zokutya best for zokuthintela umhlaza

Onke amagama adweliswe kweli nqaku, phofu kuthintela kukuvela iintlobo ezininzi zomhlaza. Kodwa kukho iimveliso kunye neenkokheli. Kakade ke, ukusetyenziswa kwazo rhoqo kwi ukutya engaphenduli ukunika isiqinisekiso ngokupheleleyo wokhuseleko nomhlaza, kodwa kunciphisa kakhulu amathuba isenzeko unesifo kwingxelo yakho yezonyango. Nalu uluhlu:

• ikhaphetshu - ikhona, kodwa ingakumbi broccoli kunye Brussels. ukusetyenziswa kwayo ukutya kunciphisa kakhulu kukuvela umhlaza colon ;
• zesoya - kuphumelela kakhulu ngenxa yokuthintela umhlaza wendlala;
• nuts, apho iinkokeli walnuts;
• fish - umthombo fatty polyunsaturated, ukunqongophala leyo ekhokelela ukuphazamiseka lipid ukutya, nto leyo ebangela nengozi eyonyukileyo ithumba kwenkumbulo;
• iitumato - in a eliphezulu kwimveliso e lycopene, nto leyo uyasokola neentlobo ezininzi zomhlaza;
• uyawathanda, ingakumbi exotic kuthi, Japanese: Shiitake, Maitake, Reishi kunye nezinye. Njengenxalenye yale izinto ayakwazi abathintela umsebenzi nokuba sele kwasekwa iiseli zomhlaza ;
• Ingca yolwandle - ibe luncedo ayodini, selenium, kunye nezinye izinto ezifunekayo umzimba;
• Ijinja - ukhusela injeke kwaye kwandisa okukwazi ngokubanzi;
• It has iimpawu ezifanayo kunye itswele.

Ivala uluhlu yeti, ingakumbi eluhlaza. Inye kuphela ukuba kufuneka usele kuyo ngaphandle iswekile kunye agaye ngendlela efanelekileyo kwaye ngokuchanekileyo le miyalelo. Loo nto ukubilisa amanzi, bendicenga ngaxeshanye ukuba imizuzu emi-5.

Isishwankathelo Iziphelo

Emva kokuhlalutya eli nqaku, unokugqiba ukuba ukutya nomhlaza isikakhulu imvelaphi yemifuno. Oku akumangalisi, kuba kuzo uyakwazi ukufumana i iivithamini kuyimfuneko, ii-asidi kunye neeminerali. Indawo yesibini ukuthandwa - intlanzi kunye nentlanzi, bonke Bulelani okuqulethwe asidi okunamafutha polyunsaturated. Vuma, ukutya okulungileyo, kuquka anti-umhlaza, buxabise usapho akukho ibiza ngaphezu kwetafile, nto leyo into eninzi iimveliso semi-igqityiwe, salami kunye ayi, isonka esimhlophe nepasta ngomgubo emhlophe. Eyona nto ibalulekileyo kukuba ukuze uqonde ukuba ukutya kwakho kuchaphazela ngqo imeko umzimba. ukutya ngokwaneleyo kuya kukunika ithuba lokuphila obude ube sempilweni umhlaza nje kuphela kodwa nezinye izifo.