Abukho ubumpunga ngemva kwanamuhla... Ukuvimbela kanjani ukubonakala kokumpunga ezinweleni zakho?

Ungachithi imali eningi emikhiqizweni ukuze ubuyisele umbala ezinweleni zakho, imbangela ayikwazi ukuphathwa ngale ndlela, kanye nempandla.Ngakho-ke, uvikela kanjani izinwele zakho ekuweni futhi ngasikhathi sinye, wenza kanjani yeka isikhathi ukuthi singangeni ezicini zezinwele zakho, njengoba azikho izinwele ezimhlophe, ezimpunga noma ezisiliva, kanjani?Ushiya ezinweleni zakho ukucwebezela kobusha namandla obusha.Asilandele ndawonye imiphumela yocwaningo lwakamuva lwaseMelika mayelana ukunakekelwa kwezinwele.

Imiphumela yalolu cwaningo, eshicilelwe kuwebhusayithi yesayensi ethi "Nature", ibonise ukuthi ukudla ukudla okuthile kubangela ukulahlekelwa izinwele kanye nokumpunga kwezinwele ngokufanayo. Futhi lokhu kudla kungaholela ekuveleni kohlu lwezifo zesikhumba.

Izidlo eziyingozi

Ucwaningo lwathi lezo zidlo yizona eziqukethe inani elikhulu lokudla kwezilwane, ngakho-ke amafutha ezilwane aziwa ngokuthi amafutha agcwele, ushukela omhlophe, ukudla okunoshukela, i-soda, ukudla okuthosiwe, nanoma yikuphi ukudla okulondoloziwe okuqukethe amanani amaningi amafutha, ushukela, kanye nezithasiselo.

Ngokusho kwabacwaningi baseJohns Hopkins University, le mikhuba yokudla ibangela ukukhuluphala kanye sengozini yesifo senhliziyo, futhi ibangela izinwele zibe mpunga futhi zibe mncane, futhi isikhumba nesikhumba sibe buthaka.

Umphumela omubi

Abacwaningi baveze ukuthi isizathu siwukuthi ukudla okunamafutha kuphazamisa ukukhiqizwa kwe-glycosynolipids, eyaziwa ngamafuphi njenge-GLS, okungamafutha atholakala ongqimbeni olungaphezulu kuwo wonke amangqamuzana omzimba. Amafutha e-GLS alawula umbala wesikhumba, amehlo nezinwele, futhi uma kwenzeka udla ukudla okunempilo okunempilo, ukukhiqizwa kwalawa mafutha kuyehla futhi ukulahlekelwa izinwele kanye nokumpunga ngaphambi kwesikhathi.

i-cholesterol

Abacwaningi baphinde bathola ukuthi ukudla okunamafutha amaningi kanye ne-cholesterol - ukudla abantu abaningi abakudla nsuku zonke - kunomthelela omubi kuma-3 lipids axhumene nempilo yesikhumba. Amafutha nezinto ezinjengamafutha umzimba ozisebenzisayo ukwenza imisebenzi eminingi zisiza ukunikeza amandla adingekayo ukuze asize ukukhiqiza amahomoni, njenge-lipid ceramides, atholakala kulwelwesi lwamangqamuzana futhi asiza ukugcina isikhumba simanzi, namazinga awo kumaseli. kuncipha lapho udla ukudla okunothe ngamafutha kanye ne-cholesterol. Okufanayo kusebenza ezingeni le-glucosylamide, okungelinye lamafutha avikela isikhumba.Ngokuphambene, amazinga e-lactosylcerides, abangela i-dermatitis, akhuphuke aphindwe izikhathi ezi-3 kunamazinga avamile ngenxa yokuqhubeka nokudla ukudla okuyingozi okugcwele amafutha kanye i-cholesterol.

Izidlo ezifanele

Abacwaningi batusa ukuthi wonke umuntu azimisele ukushintshela ekudleni okunenzuzo empilweni nasekubukekeni okuvamile ngesikhathi esifanayo ngokulandela okulandelayo:

Gwema le mikhiqizo

Wonke umuntu kufanele aqiniseke ukuthi ufunda amalebula kukho konke ukudla okuphekiwe, okulondoloziwe noma okupakishiwe ngaphambi kokuthenga futhi agweme ukudla okuqukethe izithako zokwenziwa, amafutha ayingozi kanye nenani eliningi likashukela.

Ukudla kwemifino

Kunconywa ukuthi udle ukudla okuningi kwezitshalo, futhi wonke umuntu kufanele azi ukuthi uma edla imifino eminingi, uzothola lokho okudingwa yimizimba yabo kumaprotheni noma i-calcium. Kufanele uqale ukudla inyama encane kanye nobisi (okunamafutha amaningi angenampilo, phakathi kwezinye izinkinga).

Imithombo yamaprotheni engenabungozi

Yidla ukudla okunamaprotheni amaningi njengamantongomane (ama-alimondi angafakwanga usawoti, ama-walnuts nama-cashews, imbewu efana nembewu yefilakisi nembewu yethanga, imidumba efana nophizi nobhontshisi, nezinye ezisekelwe ezitshalweni esikhundleni senyama, ubisi noshizi.

ukudla okumibalabala

Ukudla okunomsoco okudlayo okuningi kungaqashelwa ekuqaleni ngemibala yakho egqamile, efana nale: upelepele ophuzi, izaqathe eziwolintshi noma u-squash, utamatisi obomvu namagilebhisi, ukubala okumbalwa. Izinhlobonhlobo zezithelo nemifino emibalabala kufanele zidliwe nsuku zonke.