Ukuvuvukala kuyinqubo yemvelo esiza umzimba wakho ukuba uphulukise futhi uvikele ukulimala. Kodwa-ke, ukuvuvukala kuyingozi uma kungena kwifomu elingamahlalakhona. Ukuvuvukala okungapheli kungagcina amasonto, izinyanga noma iminyaka futhi kungaholela ezinkingeni ezahlukahlukene zempilo. Kodwa-ke, kunezinto eziningi ongazenza ukuze unciphise ukuvuvukala futhi uthuthukise impilo jikelele. Lo mbhalo uveza uhlelo olunemininingwane yokudla okulwa nokuvuvukala kanye nendlela yokuphila:
Kuyini ukuvuvukala?
Ukuvuvukala kuyindlela yomzimba wakho ukuze uzivikele ekuthelelekeni, ukugula noma ukulimala. Njengengxenye yempendulo yokuvuvukala, umzimba wakho ukhulisa ukukhiqizwa kwama-leukocyte, amaseli omzimba nezinto ezibizwa ngokuthi ama-cytokines asiza ekuzabalaleni ukutheleleka. Izimpawu zakudala ze-acute (isikhashana) ukuvuvukala kufaka ukubomvu, izinhlungu, ukushisa kanye nokuvuvukala. Ngakolunye uhlangothi, ukuvuvukala okungamahlalakhona (isikhathi eside) kuvame ukwenzeka ngaphakathi emzimbeni wakho ngaphandle kwezimpawu ezibonakalayo. Lolu hlobo lokuvuvukala lungenza izifo ezinjengesifo sikashukela, isifo senhliziyo, isifo sesibindi nomdlavuza. Ukuvuvukala okungapheli kungenzeka futhi lapho abantu behlushwa ukukhuluphala noma sisesimweni sokuxineka. Lapho odokotela befuna ukuvuvukala, bahlola izimpawu eziningana egazini lakho, kufaka phakathi amaprotheni e-C-jet (CRH), i-Homocystereine, i-TNF-Alpha ne-IL-6.
Khawulela inani loshukela osetshenzisiwe
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Indima Yokudla Kwakho
Uma ufuna ukunciphisa ukuvuvukala, ungadli ngaphansi kwemikhiqizo yokuzivocavoca futhi udle ukudla ngomphumela wokulwa nokuvuvukala. Beka ukudla kwakho ngokudla okuphelele, ukudla okunothile okunothile okuqukethe ama-antioxidants, futhi ugweme imikhiqizo esetshenzisiwe. Ama-antioxidants asebenza ngokunciphisa izinga lama-radicals wamahhala. Lawa ma-molekyuli we-jet adalwe njengengxenye yemvelo ye-metabolism yakho, kepha angaholela ekuvuvukeni uma ingalawulwa. Ukudla kwakho kokuvuvukala kufanele kunikeze ibhalansi enempilo yamaprotheni, ama-carbohydrate namafutha okudla ngakunye. Qiniseka ukuthi wanelisa nezidingo zomzimba wakho ngamavithamini, amaminerali, i-fiber namanzi.
Okunye kokudla okubhekwa njengokulwa nokuvuvukala kungukudla kwaseMedithera, okukhonjiswe, kunciphisa izimpawu zokuvuvukala, njenge-CRP ne-IL-6. Ukudla okuphansi kwekhabhoni nakho kunciphisa ukuvuvukala, ikakhulukazi kubantu abaphethwe yi-Offesity noma i-Metabolic Syndrome. Ngaphezu kwalokho, ukudla okwenziwe ngemifino kunciphisa ukuvuvukala.
Imikhiqizo okufanele uyigweme
Eminye imikhiqizo ihlotshaniswa nengozi eyandayo yokuvuvukala okungapheli. Cabanga ukunciphisa noma ukuwaqede ngokuphelele:
Iziphuzo ezimnandi: iziphuzo ezinoshukela nezithelo zezithelo.
Ama-carbohydrate acwengekile: isinkwa esimhlophe, unamathisela okumhlophe.
Ama-dessert: amakhukhi, uswidi, amakhekhe no-ayisikhilimu.
Inyama esetshenzisiwe: izinja ezishisayo, iBolognese, amasoseji.
Ukudla okulula: ama-crackers, ama-chip kanye nezithombe.
Amanye amafutha: Imbewu ephathisiwe kanye namafutha zemifino, njengamafutha we-soy kanye nommbila.
ITransjira: Imikhiqizo enezithako ezinama-hydrogenated ngokwengxenye.
Utshwala: Ukuphuza ngokweqile ngokweqile.
Iwayini elibomvu elincane lizohlomula
Photo: Unsplisish.com.
Ukudla okunempilo
Faka eminye yale mikhiqizo yokulwa nokuvuvukala ekudleni:
Imifino: I-Broccoli, iklabishi, iBrussels iklabishi, iklabishi, ukholifulawa.
Izithelo: Amajikijolo agcwele imibala, njengamagilebhisi kanye ne-cherry.
Amafutha awusizo: ukwatapheya, iminqumo, uwoyela womnqumo kanye namafutha kakhukhunathi.
I-Fat Fish: Salmon, ama-sardines, i-herring, i-mackerel kanye ne-anchovies.
Amantongomane: Ama-alimondi namanye amantongomane.
Pepper: Pepper omnandi kanye nopelepele we-chili.
Ushokoledi: ushokoledi omnyama
Izinongo: I-Turmeric, Fnugreek, Isinamoni, njll.
Tea: Tea eluhlaza
I-Red Wine: Kufika kuma-ounces afinyelela kwayi-5 (140 ml) wewayini elibomvu ngosuku kwabesifazane kanye ne-10 oz (280 ml) ngosuku.