Ukudla okuqinisa inkumbulo

Ngokuvamile umuntu ufisa ukuba nenkumbulo yekhompiyutha, ngakho akakhohlwa noma alahlekelwe umbono wanoma yini

Kodwa lokhu akunakwenzeka

Kodwa-ke, umuntu angaphendukela ekudleni okuthile okusiza ukuqinisa inkumbulo nokugcina impilo yobuchopho.Ukudla ukudla okunempilo ngokuvamile kunciphisa ingozi yezifo eziningana ezifana nesifo sikashukela, umfutho wegazi ophakeme, isifo senhliziyo, nengqondo enempilo njalo enomzimba onempilo. .

Kuyini lokhu kudla?

amasaladi aqukethe amafutha omnqumo anempilo, amantongomane, nokusanhlamvu okuphelele; Aqukethe iphesenti eliphezulu likavithamini E, okungenye ye-antioxidants esiza ukuvikela amangqamuzana ezinzwa

izinhlanzi; Njengesaumoni, i-mackerel, i-tuna, nezinye izinhlanzi ezicebile ku-omega-3 fatty acids enempilo.

 

imifino enamaqabunga amnyama, njengesipinashi ne-broccoli; Ziyimithombo emihle kavithamini E, kanye ne-folic acid, evikela ubuchopho.

ukwatapheya; Iwumthombo obalulekile ocebile ngovithamini E, osiza ekunciphiseni ingozi yesifo i-Alzheimer's, futhi ungumthombo obalulekile wamafutha e-monounsaturated njenge-omega 3 ne-omega 6, futhi ungumthombo omuhle we-potassium novithamini K.

imbewu ye-sunflower; Angumthombo omuhle kavithamini E, futhi amagremu angu-30 awo aqukethe u-30% wamakhalori anconywayo wansuku zonke.

Amantongomane nebhotela lamantongomane aqukethe ingxenye enhle yamafutha anempilo, agcina inhliziyo nobuchopho buphilile.

Amajikijolo, amajikijolo nama-strawberry ngezinye izinhlobo ezisiza ukuqinisa inkumbulo ngoba aqukethe ama-antioxidants.

Izinhlamvu ezigcwele zicebile ku-fiber. okusanhlamvu; Ziwumthombo ocebile we-folic acid, obalulekile ekuqiniseni inkumbulo. ukholifulawa; Inothe nge-calcium, uvithamini C, uvithamini B, i-beta-carotene, i-iron, i-fibre, novithamini K, konke okuvikela amangqamuzana ezinhlakeni zama-radicals mahhala, alondoloze ukugeleza kwegazi okuhle, futhi asuse izinsimbi ezisindayo ezingalimaza ubuchopho.

Imbewu ye-Chia iqukethe i-omega-3 fatty acids, i-soluble ne-fiber engancibiliki. Imbewu ye-Chia isiza ukulawula amazinga kashukela egazini futhi iqukethe nama-antioxidants amaningi.

Ushokoledi omnyama uqukethe ama-flavonols, athuthukisa ukusebenza kwemithambo yegazi, ngaleyo ndlela athuthukise umsebenzi wokuqonda kanye nenkumbulo, kanye nokuthuthukisa isimo sengqondo, futhi angakhulula ubuhlungu.

Amantongomane afana nama-walnuts nama-alimondi abalulekile empilweni yobuchopho nesimiso sezinzwa, futhi angumthombo omuhle we-omega-3, i-omega-6, ama-fatty acids anempilo, uvithamini B6, no-vitamin E.