Yandisa iMpilo yoMlomo ngokuKhetha okuPhezulu kokuTyelwa kwamazinyo

Njengoko ilizwi lihamba, uyinto oyidlayo. Oku kuyinyani ngakumbi xa kuziwa kwimpilo yomlomo. Ukutya okutyayo kunempembelelo enkulu kwimpilo yamazinyo neentsini. Ukutya okunesondlo okutyebileyo kwiivithamini eziyimfuneko, iiminerali, kunye nezondlo kubalulekile ukugcina impilo yomlomo iphezulu. Kweli nqaku, siza kuphonononga olona khetho luphezulu lokutya kwamazinyo olunokunceda ekuphuculeni impilo yakho yomlomo.

Ikhalsiyam kunye nePhosphorus: Iibhloko zokwakha zamazinyo awomeleleyo

I-calcium kunye ne-phosphorus zezona zitena zokwakha zamazinyo awomeleleyo nasempilweni. I-calcium inoxanduva lokuqinisa i-enamel, umaleko wangaphandle wamazinyo, ngelixa i-phosphorus inceda ukuvuselela kunye nokulungisa isakhiwo samazinyo. Iimveliso zobisi ezifana nobisi, itshizi, kunye neyogathi yimithombo ebalaseleyo yecalcium kunye nephosphorus. Uhlaza olunamagqabi olufana ne-kale kunye ne-broccoli, kunye nee-cereals eziqinisiweyo kunye nejusi ye-orenji, nazo ziyimithombo efanelekileyo yezi zimbiwa ezibalulekileyo. Ukutya oku kutya rhoqo kunceda ukuthintela ukubola kwamazinyo kunye nemingxuma.

IVithamin C: Ukukhuthaza Iintsini eziphilileyo

I-Vitamin C yi-antioxidant enamandla ekhuthaza iintsini eziphilileyo. Inceda ekomelezeni izicwili ezidibanisa amazinyo kwaye ikhusela izifo zeentsini. Iziqhamo zesitrasi ezinjengeorenji, iigrapefruit, neelamuni zezona mithombo ibalaseleyo yevithamin C. Eminye imithombo iquka i<em>kiwifruit, iqunube, nebell pepper. Ukufaka oku kutya kwisidlo sakho kunokunceda ekunciphiseni ukudumba nokopha kweentsini.

IVithamin D: Ukuphucula ukufunxwa kweCalcium

I-Vitamin D idlala indima ebalulekileyo ekwandiseni ukufunxwa kwe-calcium kunye ne-phosphorus emzimbeni. Inceda ukuqinisa amazinyo kunye namathambo, okwenza ukuba axhathise ukubola kunye nokuphuka. Iintlanzi ezinamafutha ezifana nesalmon kunye netyhuna, imithubi yeqanda, kunye neecereals eziqinisiweyo ziyimithombo egqwesileyo yevithamin D. Ukuchanabeka elangeni kukwayeyona ndlela ibalaseleyo yokufumana ivithamin D. Imitha yelanga ibangela ukwakheka kwevithamin D eluswini. Nangona kunjalo, kubalulekile ukukhusela ulusu lwakho kwimitha ye-UV eyingozi ngokusebenzisa i-sunscreen.

I-Omega-3s: Ukulwa nokuDumba kunye noThintelo lweZifo zeentsini

I-Omega-3 fatty acids ibalulekile ekugcineni impilo yomlomo iphezulu. Anceda ekunciphiseni ukudumba, athintele isifo seentsini, kwaye akhuthaze iintsini ezisempilweni. Iintlanzi ezinamafutha, ezifana ne-salmon, i-mackerel, kunye ne-sardines, yimithombo emihle kakhulu ye-omega-3s. Eminye imithombo ibandakanya i-walnuts, i-flaxseeds, kunye nembewu ye-chia. Ukufaka oku kutya ekutyeni kwakho kunokunceda ekunciphiseni umngcipheko wesifo seentsini, ukudumba, kunye nokuphuma kwamazinyo.

I-Antioxidants: Ukunciphisa uMngcipheko woMhlaza woMlomo

Ii-Antioxidants zibalulekile ekunciphiseni umngcipheko womhlaza womlomo. Banceda ekunciphiseni iiradicals zamahhala, ezinokonakalisa iiseli ezisemlonyeni kwaye zandise umngcipheko womhlaza. Amajikijolo afana ne-blueberries, i-raspberries, kunye ne-strawberries, yimithombo emihle kakhulu ye-antioxidants. Eminye imithombo iquka iimbotyi, amandongomane, neenkozo ezipheleleyo. Ukudibanisa oku kutya kwisidlo sakho kunokunceda ukunciphisa umngcipheko womhlaza womlomo kunye nezinye izifo.

IiProbiotics: Ukulinganisa iMicrobiome yoMlomo

Iiprobiotics zibhaktheriya ezilungileyo ezikhuthaza ukulinganisela okunempilo kwee-microbes emlonyeni. Zinceda ekuthinteleni ukunuka komphefumlo, isifo seentsini nokubola kwamazinyo. I-yogurt, i-kefir, kunye nokunye ukutya okubilisiweyo yimithombo emihle kakhulu ye-probiotics. Ukudibanisa oku kutya kwisidlo sakho kunokunceda ukulungelelanisa i-microbiome yomlomo kunye nokugcina impilo yomlomo efanelekileyo.

Ukuqukumbela: Ukubandakanya Ukutya kwamazinyo kuKhetha kwindlela yakho yemihla ngemihla

Ukubandakanya ukutya kwamazinyo okukhethwa kwindlela yakho yemihla ngemihla kunokunceda ukugcina impilo yomlomo iphezulu. Ukutya okunesondlo okutyebileyo ngeevithamini, iiminerali, nezondlo kubalulekile ukuze kuthintelwe iingxaki zamazinyo ezinjengokubola kwamazinyo, isifo seentsini nomhlaza womlomo. Ukubandakanya ukutya okunje ngeemveliso zobisi, amagqabi aluhlaza, iziqhamo zesitrasi, intlanzi enamafutha, amaqunube, kunye nokutya okuvundisiweyo kunokunceda ukwenza impilo yakho yomlomo ibe bhetele. Khumbula ukubrasha kunye nokuthambisa rhoqo kwaye undwendwele ugqirha wakho wamazinyo ukuze ahlolwe rhoqo kunye nokucoca.