Ukuvuvukala ngenye yezinkinga ezinkulu emphakathini wezokwelapha ophelele, futhi ubufakazi bukhuphula ukuthi ukuvuvukala okungapheli kuyisisekelo sabaningi, uma kungeningi, izifo zithi. Iningi labantu lihlobanisa ukuvuvukala ngezimo ezifana ne-arthritis ne-IBS, kodwa siyaqhubeka siqonda ukuthi ixhunywe nesifo sikashukela, ukukhuluphala, isifo senhliziyo, i-Alzheimer's kanye nomdlavuza.
Abantu baseMelika bahlala banqanyuliwe kakhulu emithonjeni yabo yokudla yemvelo, futhi izidlo zethu zivame ukwakhiwa kokudla okucutshungulwa, ushukela okwedlulele namafutha, nokudla okwenziwa ngokwezakhi zofuzo.
Lena iresiphi yokuvuvukala okungapheli. Ukudla okuphikisana nokuvuvukala kungenza izimpawu ezithulile, futhi ubuyekeze umkhondo ezindabeni eziningi zempilo, ngezinzuzo ezengeziwe zezamandla okwandisa futhi, ezimweni eziningi, ukulahlekelwa isisindo.
Izinkombandlela eziyisisekelo:
Imifino eningi yemvelo nezithelo: Yidla ama-9 servings ngelanga lobuningi bemifino ephekwe futhi eluhlaza, okhethwa emndenini ngamunye wombala nakwezinye izihlahla zemifino. Yidla izithelo ezingu-2-4 zezithelo ezintsha, kuhlanganise ama-apula, amapheya, nokuningi kwamajikijolo we-fibre nama-antioxidants.
Izinhlamvu Zonke: Yidla okungenani ama-servings angu-3 ngelanga lelayisi elibomvu, i-millet, i-quinoa, i-amaranth, noma i-buckwheat (kanye namajikijolo akolweni, i-kamut, i-spelled, nama-oats uma i-gluten engeyona inkinga). Amanani amancane elayisi, i-soba noma i-udon, kanye ne-pasta yama-organic ne-gluten angadliwa izikhathi ezimbili noma ezintathu ngesonto. Ufulawa ophekiwe awuyona ingxenye yokudla okulwa nokuvuvukala .
Amabhontshisi, amaqabunga, kanye namaProtheine asekelwe ngamaprotheni: Imbewu eyodwa noma emibili yamabhontshisi kanye nenye ye-tofu, tempeh, edamame noma i-seitan (kuphela uma i-gluten ibekezelela) ngosuku.
Izilwane zasolwandle zasendle: i- salmon yasePacific yasePacific, ama-sardine, ama-anchovies, i-herring, namanye ama-shellfish. Gwema i-salmon yase-Atlantic ephakanyiswe epulazini, futhi uthenge izinhlanzi zasolwandle ezibanjwe zasendle noma ezihlala njalo uma kungenzeka.
Amanye amaprotheni: Uma ubekezelekile, ama-1-2 ama-servings ngeviki lamaqanda angamahhala, angamahhala; imikhiqizo yobisi yembuzi noma yembuzi; noma 1 ukukhonza inyama ephilayo njengenkukhu engenasikhumba, i-turkey noma iwundlu.
Ama-EFA kanye namafutha anempilo: Ama-acids ama-Essential ayimqoka ayinhloko ebalulekile yokukhipha ukuvuvukala, futhi angathathwa ngendlela yamafutha ehlanzi ahlanzekile, ama-krill amafutha, ama-black currant, ama-borage, noma ama-omega ama-flax. Inqwaba yamantongomane kanye / noma imbewu ngosuku, ikakhulukazi ama-walnuts, i-flax, i-chia, i-hemp noma i-almonds inenzuzo. Amantongomane aseBrazil anamanani amaningi ase-selenium (adle kuphela 2-3). Amafutha okugcoba (asetshenziswe e-Italy iminyaka eminingi) kuhle kakhulu ukupheka. Sebenzisa umnqumo, i-avocado, i-walnut, i-hazelnut, namafutha esisame wokugqoka nokuvutha. Gcina i-avocado nama-nut oqandisini njengoba ziba lula kalula.Khumbula ukuthi i-soy, corn, canola, namafutha ahlanganisiwe ngokuvamile ziguqulwa ngokwegazi futhi zifaka isandla ekuvuvukala.
Ukuphuza: Phuza okuningi okuhlungiwe noma izinga eliphezulu eliphezulu amanzi, kanye netiyi elihlaza.
Izidakamizwa Ezempilo: Izingxenye ezincane zezithelo ezomile, izithelo zezithelo, izithelo kanten, noma izikwele ezimbalwa ze-chocolate emnyama yizo zonke izinketho ezamukelekayo. Izithelo ezinomile kufanele zibe yi-organic, unsulphured ne-unsweetened. Uma udla ushokoledi, qinisekisa ukuthi i-organic cocoa futhi okungenani ibe ngu-70%.