Ukuvuvukala kuthiwa yiyona imbangela eyisisekelo yezimo eziningi ezingapheli, ngakho-ke yini ukuvuvukala futhi singayigcina kanjani ezingeni eliphilile? Futhi yikuphi ukudla okuyosisiza ukuba silwe nalo?
I-inflammation yingxenye yemvelo yempendulo yomzimba yomzimba - akuyona into embi njalo. Izimpawu zokuvuvukala emzimbeni ukuthi kukhona ukulimala noma indawo edinga ukunakekelwa nokuvikelwa. Ngezinye izikhathi, noma kunjalo ukuvuvukala kungaba ukuqinisa ngokwakho uma singenalo ibhalansi elungile lezakhi.
Ukuthuthukiswa kwezidakamizwa kuhlanganise nokudla okungaphezulu kokuvuvukala kungaba yindlela engokwemvelo yokuphatha ezinye izimpawu zokuvuvukala okungapheli.
Yiziphi ezinye zokudla ezinezakhiwo ezinamandla zokulwa nokuvuvukala?
Amajikijolo. I-Cranberries, ama-strawberries, ama-raspberries, abamnyama nama-blueberries banothile kuma-antioxidants, njengoba kuboniswa umbala wabo omnyama obomvu nokubomvu. Umbala wabo uvela kuma-anthocyanins noma ama-pigments ezitshalo eziye zabonisa amandla okuvimbela umdlavuza, isifo sikashukela, ukuphazamiseka kwezinzwa, nokuvuvukala kwesifo samagciwane kanye nesifo somuthi emfundweni yebhu.
Ama-cherries, ama-cherries we-tart, ikakhulukazi ayaziwa ngokuthi ukudla okunamandla okulwa nokuvuvukala. I-flavonoid ne-carotenoid phytonutrients ema cherries anezindawo eziqinile zokulwa nokuvuvukala. Ucwaningo oluqhutshwa ku-UC Davis lwathola ukuthi ukusetshenziswa okuvamile kwama cherry kwakhiqiza ukwehla kwamakhwala okuvuvukala egazini. Ukubheka kwakuhlanganisa ukunciphisa amaphesenti angu-25 kwiprotheni esebenzayo ka-C, umaka wokuvuvukala okungase kuhlotshaniswe nengozi enkulu yesifo senhliziyo nesifo sohlangothi.
Abacwaningi abavela e-Oregon Health and Science University bathola ukuthi ama-cherry tart angabasiza labo abane-osteoarthritis evuvukalayo, okusiza ukuphatha ubuhlungu ngokuphumelelayo.
Izinhlanzi ze-oily, ifilakisi kanye nezinhlamvu ze-chia kanye nama-walnuts - zonke ukudla okune-omega-3 ezicebile-ziyi-fighters ezinamandla zokuvuvukala. I-Omega-3 fatty acids iyanciphisa ukuvuvukala futhi ingavimba ngisho nezindlela zokuvuvukala.
Ngokusho kukaDkt. Weil, i-omega-3 iphinde icindezele amaphesenti angu-40 kuya kwangu-55 ekukhululweni kwama-cytokines, ama-molecule e-immune system eyaziwa ukubhubhisa amalunga futhi abangele ukuvuvukala. Ezinye izinzuzo zefilakisi zifaka ngokukhethekile i-fibre nama-phytochemicals njengama-lignans. Ukudla okucebile ku-lignans zezitshalo kuye kwahlanganiswa nokunciphisa ingozi yesifo senhliziyo.
Sebenzisa izinongo ngokukhululekile! I-Cayenne, i-ginger, ne-turmeric inamandla. I-Cayenne pepper iqukethe izindawo ezinamandla zokulwa nokuvuvukala, futhi ivikela amangqamuzana ethu ku-nucleus. I-Cayenne nayo kuthiwa inenzuzo ekuqedeni i-arthritis kanye nobuhlungu bokubuyela emuva. I-Ginger nayo iyaziwa ukunciphisa ubuhlungu. Ama-gingerol anama-antioxidants futhi aboniswe ukunciphisa ukungakhululeki nokuvuvukala okuhlobene ne-arthritis. Ekugcineni i-turmeric, futhi isitshalo somndeni we-ginger, iqukethe i-curcurmin enamandla, futhi ingaba nethonya elihle kwinqubo ebangela ukuvuvukala nobuhlungu.
Eminye ukudla okuzuzayo okulwa nokuvuvukala kuhlu lwakho lokuthenga? Itiye elihlaza, nemifino eluhlaza okomnyama, amahalananda futhi yebo, ushokoledi omnyama (ubambe ushukela!). Ukukhetha ukudla okunemibala egqamile kuyindlela eqinisekile yokuthola ama-antioxidants akho futhi ube nempendulo enempilo yokuvuvukala.