Kuzvimba chiitiko chechisikigo icho chinobatsira muviri wako kupora uye kudzivirira kupokana nekukuvara. Nekudaro, kuzvimba kunokuvadza kana kuchikwira chimiro chisingaperi. Kuregererwa kusingaperi kunogona kuvamba vhiki, mwedzi kana makore uye kunogona kutungamira kumatambudziko akasiyana siyana ehutano. Nekudaro, pane zvinhu zvakawanda zvaunogona kuita kuderedza kuzvimba uye kugadzirisa hutano hwese. Chinyorwa ichi chinopa chirongwa chakazara chekudya-kwekudzivirira uye mararamiro:
Chii chinonzi kuzvimba?
Kuzvimba ndiyo nzira yemuviri wako kuti uzvidzivirire kubva utachiona, chirwere kana kukuvara. Sechikamu chemhinduro yekuparadza, muviri wako unowedzera kugadzirwa kwejukocytes, masero emuviri nemidziyo uye zvinhu zvinonzi cytotokines dzinobatsira kurwisa hutachiona. Zviratidzo zvekirasi zviratidzo (pfupi-pfupi) kuzvimba zvinosanganisira kutsvuka, kurwadziwa, kupisa uye kuzvimba. Kune rimwe divi, kusingaperi (kwenguva refu) kuzvimba kunowanzoitika mukati memuviri wako pasina chero zviratidzo zvinooneka. Rudzi urwu rwekuzvimba runogona kukonzeresa chirwere senge chirwere cheshuga, chirwere chemoyo, chirwere chemuchapa nekenza. Kuzvimba kusingaperi kunogona kuitika kana vanhu vachitambura nekufutisa kana kuti vari mumamiriro ekunetseka. Kana vanachiremba vachitsvaga kuzvimba, vanotarisa matsamba akati wandei muropa rako, kusanganisira C-Jet protein (CRH), Homocysteine, Tnf-Alfa naIL-6.
Simbisa nhamba yeshuga inopedzwa
Mufananidzo: Pasina Kurege.com.
Basa rekudya kwako
Kana iwe uchida kuderedza kuzvimba, usadye kurambidzwa mushure mekushanda zvigadzirwa uye kudya chikafu neanti-kuzvishingisa. Chekudya kwako pane zvese, zvinovaka-zvakapfuma-zvakapfuma zvakave nezvinhu zvine antioxidants, uye dzivisa kugadziriswa zvigadzirwa. Antioxidants anoshanda nekudzora huwandu hwemahara radicals. Aya mamorekuru aya akagadzirwa sechinhu chisikwa che metabolism yako, asi anogona kutungamira mukuzvimba kana asina kudzorwa. Diet yako yekudzivirira-inokanganisa inofanira kupa chiyero chine hutano hwemapuroteni, makarisheni uye mafuta kune imwe neimwe yekudya. Ita shuwa iwe zvakare kugutsa zvinodiwa zvemuviri wako muVitamini, zvicherwa, fiber nemvura.
Imwe yezvokudya yaifunga nezve anti-inokanganisa ndeyekudya kweMediterranean, iyo yakaratidzwa, inoderedza mamaki anozvimba, senge crp uye il-6. Iyo yakaderera-kabhoni yekudya zvakare inoderedza kuzvimba, kunyanya muvanhu vari kutambura nekufutisa kana metabolic syndrome. Mukuwedzera, zvikafu zvemiriwo zvinoderedza kuzvimba.
Zvigadzirwa kuti udzivise
Zvimwe zvigadzirwa zvinosanganiswa nenjodzi yakawedzera yekuzvimba kusingaperi. Funga kuderedza kana kuzvibvisa zvachose:
Zvinotapira zvinwiwa: zvinwiwa neshuwa uye juhi yemichero.
Akanyatsonaka Carbohydrate: White chingwa, chena paste.
Desstrer: Cookies, Pipi, makeke uye ice cream.
Yakagadziriswa nyama: imbwa dzinopisa, bolognene, soseges.
Yakagadziriswa Snacks: Crackers, Chips uye Eretzels.
Dzimwe mafuta: dzakarapwa mbeu uye mafuta emiriwo, senge soy uye mafuta emafuta.
Transjira: Zvigadzirwa zvine chikamu che hydrogenated zvinongedzo.
Doro: Kunyanyisa doro kunwa.
Waini tsvuku diki ichabatsirwa
Mufananidzo: Pasina Kurege.com.
Hutano hwehutano
Sanganisira zvimwe zvezvinhu izvi zveanti-zvinokanganisa mune zvekudya:
Miriwo: broccoli, kabichi, brussels kabichi, kabichi, cauliflower.
Zvibereko: Berries inonyanya kugutsa ruvara, yakadai semazambiringa uye Cherry.
Mafuta anobatsira: avocado, maorivhi, mafuta omuorivhi uye mafuta ekokonati.
Hove fish: Salmon, sardines, herring, mackerel uye anchovies.
Nuts: maarumondi uye zvimwe nzungu.
Pepper: Zvinotapira pepper uye pepper reliza.
Chokoreti: Rima Chocolate
Zvinonhuwira: Turmeric, Fenugreek, sinamoni, nezvimwe.
Tea: Green Tea
Waini tsvuku: Kusvikira pamatanho mashanu (140 ml) yewaini tsvuku pazuva revakadzi ne10 oz (280 ml) pazuva revanhu.