Iimveliso Ezehlisa Uxinzelelo Lwegazi

Abantu abaninzi bathwaxwa luxinzelelo lwegazi kule mihla. Uxinzelelo lwegazi luba liqabane lobomi bonke lezigidi kwihlabathi liphela kwaye kwandisa umngcipheko wokungaphumeleli kwentliziyo, ukuhlaselwa yintliziyo, ukubetha, kunye neengxaki zezintso.

Esi sifo sidinga amayeza emihla ngemihla ngenxa yoxinzelelo lwegazi oluphezulu kwaye sibi kakhulu umgangatho wobomi.

Ngaba ubusazi ukuba kukutya kuphela kunokunciphisa kakhulu uxinzelelo lwegazi?

Izazinzulu ziye zafumanisa ngophando ukuba ukutya kuqulethe izinto ezibalulekileyo kwizigulane ezinoxinzelelo lwegazi, ezizezi

• Vitamin C
• Vitamin E
• ikhalsiyam
• Potassium
• Magnesium
• I-Omega-3 i-acid acids
• Acid Folic

Ukuba wongeza ukutya ekutyeni kwakho okuqulethe okuninzi kwezi zinto, ngoko uxinzelelo lwegazi oluphezulu luya kuqala ukwehla kwaye lunokubuyela kwimeko yesiqhelo. Ngokuqinisekileyo, akufanele uyeke ukuthatha amayeza ngaphandle kwemvume kagqirha. Kunokuba yingozi. Kwaye kucacile ukuba kunzima ukunciphisa uxinzelelo lwegazi kwiveki enye, kuthatha ixesha. Makhe sibone ukuba kukuphi ukutya okuqulethe izinto eziyimfuneko.

Vitamin C ifumaneka ngobuninzi kwiziqhamo zesitrasi (iorenji, iilamuni, iigrapefruits), iipepile zentsimbi, icauliflower, kiwi, melon, broccoli, Brussels sprouts, kunye namaqunube.

Vitamin E ifumaneka kwiiblueberries, iialmonds, hazelnuts, sunflowers, olive, parsley, spinach, papaya, kunye neoli yejongilanga.

Omega-3 i-fatty acids ifumaneka kwioli ye-flaxseed, i-walnuts, i-herring, i-mackerel, i-halibut, i-salmon kunye ne-tuna.

Ibisi elingenanqathe kunye nezinye iimveliso zobisi ezinamafutha aphantsi ziqulethe i-calcium kunye ne-vitamin D (iphucula i-calcium absorption). Imifuno eluhlaza, iialmonds, kunye nesardadi zizityebi kwi-calcium.

iibhanana, iiapilkosi ezomisiweyo, iiorenji, ityhuna, iitumato, iitapile ezibhakiweyo ezinamaxolo, iivatala, izucchini nesipinatshi ziyimithombo yepotassium.

Ngoxinzelelo lwegazi oluphezulu, igalikhi iyadingeka yonke imihla. Ivula imithambo yegazi kakuhle kakhulu, nto leyo inceda ukuthoba uxinzelelo lwegazi. Kufuneka idliwe kwii-clove ezi-1-2, kodwa yonke imihla.

I-Coriander, i-marjoram, i-bay leaf, i-celery, i-dill, kunye ne-parsley zibonwa njengezinongo eziluncedo kwizigulana ezinoxinzelelo lwegazi.

Uxinzelelo lwegazi oluphezulu, ungasebenzisa iindlela zokupheka amayeza esintu:

Dissolve i-tablespoon ye-1 yobusi kwiglasi yamanzi amaminerali, yongeza ijusi yesiqingatha se-lemon, kwaye uphuze konke ngexesha elinye.

Iglasi ye-cranberries entsha, ugaye kunye neepunipopu ezi-2 zeshukela ezinomgubo kunye nobushushu be-1 isipuni somxube amaxesha amathathu ngosuku ngesiqingatha seyure ngaphambi kokutya.

Skrolela iidiliya nge-grinder yenyama, zimboze ngamanzi, zizise emathunjini, kwaye zipholile. Umxube kufuneka ulungiswe ngezinga le-raisins eyi-100 nge-1 iglasi yamanzi. Sela umxube imini yonke.

Thatha i-1/3 yekomityi yejusi ye-chokeberry yonke imihla okanye i-¼ yekomityi yejusi entsha ye-currant emnyama yonke imihla. Oku kuya kunceda ukwehlisa uxinzelelo lwegazi.

Dlulisa ii-oranges ezimbalwa kunye nemon nge-grinder yenyama, yongeza ishukela encinci, kwaye uthathe i-tablespoon ye-1 yomxube amaxesha amaninzi ngosuku kwiiveki ezi-2.

I-beet ebilisiwe okanye ebhakiweyo, edliwayo kwisisu esingenalutho, ilungile kakhulu ekunciphiseni uxinzelelo lwegazi. Unokwenza isaladi ngeoli yelanga.

Ukutya okuli-10 okulungileyo kuxinzelelo lwegazi oluphezulu

1. I-fat-fat cottage cheese iqinisa intliziyo, ikhuthaza i-vasodilation, kwaye ingumthombo we-calcium, i-magnesium kunye ne-potassium. Udinga ubuncinane i-100 grams ye-cottage cheese yonke imihla.
2. I-red bell pepper iqulethe inani lerekhodi le-vitamin C. Ngoko ke, izigulane ezinoxinzelelo lwegazi kufuneka zidle xa kunokwenzeka. Ukutya iipepile ezi-2 ezintsha mihla le kuya kugubungela imfuno yomzimba ye-vitamin C.
3. I-Salmon ngumthombo we-omega-3 fatty acids kwaye ilungile ekwehliseni uxinzelelo lwegazi oluphezulu. Kulungile ukuba ungayidla amaxesha amathathu ngeveki, 3-100 grams.
4. I-oatmeal kufuneka ibe kwimenyu yezigulane ezinoxinzelelo lwegazi rhoqo kusasa. Uphononongo lubonise ukuba i-oats ngumthombo wokuzaliswa kwe-selenium kwaye iphezulu kwifiber. 
5. Imbewu yethanga iza kuzalisa ukusilela kwe-zinc kwaye ithintele ukuhlaselwa yintliziyo. Kwanele ukutya i-20 grams ngosuku endaweni ye-snack.

    

    

6. I-cocoa iphucula imeko yemithambo yegazi. Kodwa sisiselo esinekhalori ephezulu. Iikomityi ezi-1-2 ngeveki zanele, azisekho.

    

    

7. Ubisi lwe-skim luqulethe i-potassium, i-calcium, i-magnesium, kunye neevithamini kwaye iphucula imeko yoxinzelelo lwegazi. Unokusela ukuya kwiiglasi ezi-3 ngosuku.

    

    

8. Itshokholethi ekrakra iqinisa imisipha yentliziyo, iqulethe i-antioxidants, kwaye inokunciphisa uxinzelelo lwegazi nge-5-10 mm. Kodwa yimveliso yeekhalori eziphezulu kakhulu, kwaye awudingi umthamo omkhulu wayo.

    

    

9. Iialmond ziqulethe i-mono fats kunye ne-cholesterol ephantsi. Le nut iqulethe i-potassium, i-magnesium, kunye ne-vitamin E - yonke into efunekayo ukunciphisa uxinzelelo lwegazi.

    

10. I-tea eluhlaza, xa isetyenziswe rhoqo, ichitha iiplagi ze-cholesterol, iqulethe ezininzi i-antioxidants, kwaye ikhusela inkqubo yokuguga. EJapan, phantse akukho mntu unengxaki yoxinzelelo lwegazi, kunye nesiselo esikhulu sehlabathi seti eluhlaza.