Ungazivikela kanjani ezifweni ngokwemvelo?

Ungazivikela kanjani ezifweni ngokwemvelo?

izithelo nemifino

Ucwaningo luveza ukuthi imifino eluhlaza egcwele u-vitamin K njengesipinashi, i-broccoli neklabishi inciphisa ukuvuvuka, kanye nento eyenza izithelo ezinjengama-cherry namajikijolo zibe nombala.

Okusanhlamvu okuphelele

I-oatmeal, irayisi elinsundu kanye nesinkwa sikakolweni yizinhlamvu ezinefiber ephezulu, ezingasiza futhi ekwelapheni izifo.

Ubhontshisi

Ziphezulu ku-fiber, futhi ziqukethe ama-antioxidants nezinye izinto ezilwa nokuvuvukala.

amantongomane

Iqukethe uhlobo olunempilo lwamafutha olusiza ukuyeka ukuvuvukala, kodwa kufanele unamathele ekudleni amantongomane ambalwa ngosuku, ukuvimbela amafutha nama-calories amaningi.

izinhlanzi

Yidle okungenani kabili ngesonto, ikakhulukazi i-salmon, i-tuna, ne-sardines, equkethe ama-omega-3 fatty acids amaningi alwa nezifo.

Amakhambi nezinongo

Ukwengeza ama-antioxidants ane-flavour enhle ekudleni kwakho, njenge-turmeric, etholakala ku-curry powder, ne-garlic, enciphisa ukuvuvukala emzimbeni.

Ngalokhu kudla kwemvelo okuvikela izifo, kukhona okunye ukudla okufanele ukuqaphele, njengoba kwandisa amagciwane, okufana noswidi, iziphuzo ezibandayo, inyama ebomvu enamafutha amaningi negayiwe, ukudla okuthosiwe, izinto ezimhlophe zekhofi kanye nokudla okuqukethe amafutha. .

Ekugcineni, odokotela bathola ukuthi ukushintsha ukudla nokuthembela kuma-anti-inflammatories emvelo kuyithuba lokuvimbela ukuvuvukala okungapheli, okuwukuvuvukala kwemvelo okuphindaphinda kaningi futhi kungabangela umdlavuza, isifo sikashukela, isifo se-Alzheimer kanye nesifo senhliziyo.

Ezinye izihloko: 

Ubhekana kanjani nomuntu ongakunaki ngobuhlakani?

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