16 Ukudla Okulungele Isibindi Sakho

Isibindi siyisitho esikhulu esenza imisebenzi eminingi emzimbeni. Isibindi asigcini nje ngokusiza ekukhipheni ubuthi egazini kodwa sibuye sisize ekugayeni kahle kwemisoco. Isibindi futhi sisebenza njengesitho sokugcina njengoba sisiza ukugcina i-glucose ngendlela ye-glycogen esetshenziswa ngesikhathi sesimo esiphuthumayo. Ngakho-ke, kufanele udle ukudla okunempilo okulungele isibindi sakho futhi okungasiza ukugcina isibindi sakho sinempilo. Kulesi sihloko, sizoxoxa ngokudla okuyi-11 okubalulekile ekugcineni impilo yesibindi.

16 Ukudla Okuphambili Kwesibindi

Izinhlobonhlobo zokudla neziphuzo, okuhlanganisa i-oats, itiye eliluhlaza, amajikijolo, amafutha omnqumo, nesweli, kungasekela impilo yesibindi. Ngakolunye uhlangothi, ukudla okunamafutha amaningi, usawoti kanye noshukela kunzima kakhulu ngesibindi ukukugaya.

Impilo ejwayelekile incike esimweni sesibindi. Ukuphazamiseka kwe-metabolic kanye nesifo sesibindi kungavela esibindini esingenampilo.

Nakuba kungase kungenzeki ukulawula yonke into eyingozi, ukudla nokuphuza ukudla okuthile neziphuzo kungasekela impilo yesibindi.

Kulesi sihloko sizoxoxa ngokudla okuhle kakhulu kwempilo yesibindi, kanye nokunye ukudla okufanele uqhelelane nakho kanye nemiphumela yako emihle esibindini.

1. Ikhofi:

Uzomangala lapho ufunda ukuthi ikhofi lihle ekugcineni impilo yesibindi sakho. Ucwaningo luveza ukuthi ikhofi lisiza ukuvikela isibindi ezifweni ezahlukene. Kukholelwa ukuthi ukuphuza ikhofi kunciphisa ingozi ye-cirrhosis yesibindi. Kuyasiza futhi ekwehliseni ubungozi bomdlavuza esibindini. Abantu abanenkinga yesibindi engapheli bangaphuza ikhofi ukuze bathole izinzuzo zezempilo futhi banciphise ingozi yokufa ngenxa yesifo sesibindi. Isibindi esinamafutha siyinkinga evamile futhi kunenkolelo yokuthi isibindi siyasiza ukuvimbela ukufakwa kwamafutha esibindini. Ikhofi liyasiza futhi ekuqedeni ukuvuvukala kwesibindi.

2. Itiye Elihlaza:

Okunye ukudla okuwusizo kwesibindi sakho itiye eliluhlaza. Inezinzuzo eziningi zezempilo futhi ikakhulukazi esibindini sakho. Ukuphuza itiye eliluhlaza akusizi nje kuphela ukuqeda ubuthi emzimbeni wakho kodwa futhi kusiza ukuthuthukisa ukusebenza kwesibindi. Kuyasiza ekuthuthukiseni amazinga e-enzyme futhi kusiza ekunciphiseni ukucindezeleka okwenziwe nge-oxidative. Itiye elihlaza lisiza ekunciphiseni ukucindezeleka okwenziwe nge-oxidative. Ucwaningo luveza ukuthi ukuphuza itiye eliluhlaza nakho kusiza ukunciphisa ingozi yomdlavuza esibindini.

3. Ama-cranberries nama-Blueberries:

Ama-Cranberries nama-Blueberries ayimithombo ecebile yama-antioxidants futhi asiza ukugcina impilo yesibindi ngokwemvelo. Ukudla ama-cranberries nama-blueberries njalo kusiza ukuvikela isibindi sakho ekulimaleni. Lokhu futhi kusiza ekunciphiseni ukwakheka kwe-fibrosis kanye nezicubu ezibomvu. Ucwaningo luphinde luveze ukuthi ama-cranberries nama-blueberries ayasiza futhi ekuvimbeleni ukwakheka kwamangqamuzana omdlavuza esibindini. Unganikeza ama-antioxidants adingekayo esibindini sakho ngokungeza lamajikijolo ekudleni kwakho okuvamile.

4. I-Grapefruit:

I-Grapefruit nayo ingumthombo ocebile wama-antioxidants. I-Grapefruit ivikela isibindi ngokunciphisa ingozi yokukhiqizwa kwamangqamuzana akha umdlavuza esibindini futhi ngokunciphisa ukuvuvukala. Ukusebenzisa lokhu kudla kusiza futhi ekwehliseni ubungozi bamaseli amafutha esibindi. Kuyasiza futhi ekuthuthukiseni ama-enzyme esibindi anciphisa ingozi yokuqoqwa kwamafutha esibindi.

5. Amagilebhisi:

Amagilebhisi anenzuzo esibindini sakho. Amagilebhisi asiza ekunciphiseni ukuvuvukala kwesibindi, athuthukise ama-anti-oxidants emzimbeni, futhi avimbele ukulimala kwesibindi. Ukudla amagilebhisi nakho kusiza ekugcineni ukusebenza kahle kwesibindi. Kufanele udle amagilebhisi aphelele ukuze uthole izinzuzo zezempilo ozifisayo esibindini sakho.

6. Ijusi yeBeetroot:

Ijusi ye-beetroot kukholakala ukuthi iwukudla okuhle kakhulu okukhuthaza ukusebenza kwesibindi okunempilo. Abaningi be-Gastroenterologists u-Hyderabad batusa ukuphuza ijusi ye-beetroot ukuze kugcinwe impilo enhle yesibindi. Iqukethe ama-anti-oxidants kanye nama-nitrate asiza ukuphatha ukucindezeleka okwenziwe nge-oxidative futhi anciphise ukuvuvukala kwesibindi. Kuyasiza ekukhipheni ubuthi besibindi futhi kwandisa ama-enzyme esibindi ukuthuthukisa ukusebenza kwesibindi.

7. Iparele:

Ipheya elibukhali liwuhlobo oludliwayo lomdolofiya onezinzuzo eziningi zezempilo. Izithelo zayo kanye nejusi ziwusizo ekwelapheni izilonda, namanxeba, ukwelapha izinkinga zesibindi nokunciphisa ukukhathala. Ucwaningo lubonisa ukuthi ukudla okukhishwe kwe-prickly pear kusiza ekwehliseni ukuvuvukala imiphumela emibi yokuphuza utshwala esibindini sakho. Kuyasiza ekwehliseni ukuvuvukala kwesibindi futhi kusiza nasekugcineni amazinga e-enzyme ajwayelekile emzimbeni. Kuyasiza futhi ekwehliseni umphumela wokucindezeleka okwenziwe nge-oxidative ngemva kokuphuza utshwala obuningi.

8. Imifino E-Cruciferous:

Imifino efana nemifino yesinaphi, amahlumela aseBrussels, ne-broccoli iqukethe imicu ephezulu nezinye izinhlanganisela ezibalulekile. Le mifino inenzuzo esibindini sakho ngoba yandisa ama-enzyme avikela isibindi sakho.

9. Amantongomane:

Amantongomane awusizo futhi empilweni yesibindi ngoba anothe ngemisoco efana ne-vitamin E. kunenkolelo yokuthi amantongomane ayasiza ekwehliseni amafutha esibindini. Kutholakala ukuthi abantu abadla amantongomane amaningi banengozi enciphile yokuhlushwa isifo sesibindi esingaphuzi. Ngakho, amantongomane asekela ukusebenza okunempilo kwesibindi sakho futhi avimbele ukulimala kwaso.

10. Inhlanzi Enamafutha:

Inhlanzi iwumthombo ocebile we-omega-3 fatty acids. Lawa ma-fatty acids alungele isibindi nenhliziyo yakho. Lawa ma-fatty acids asiza ekwehliseni ukuvuvukala futhi asiza ekunciphiseni amafutha emangqamuzaneni esibindi. Ama-omega-3 fatty acids nawo athuthukisa ukugeleza kwegazi esibindini.

11. Amafutha E-Olive:

Amafutha omnqumo okunye ukudla okunempilo kwesibindi sakho ngoba kunemiphumela eminingi enenzuzo esibindini sakho nakwezinye izitho. Amafutha omnqumo asiza ekuthuthukiseni izinga lama-enzyme esibindi athuthukisa ukusebenza kwesibindi. Kuyasiza futhi ekwenzeni ngcono ukugeleza kwegazi esibindini. Kuyasiza futhi ekuvikeleni isibindi sakho ezifweni. Kuyasiza ukugcina inhliziyo yakho iphilile.

12. Imifino Eluhlaza:

Imifino enamahlamvu efana nesipinashi, i-kale, nemifino ye-collard izuzisa impilo yesibindi ngenxa yokuqukethwe kwayo okuphezulu kwe-antioxidant (amavithamini C, E, ne-beta-carotene), esiza ekuqedeni ama-radicals mahhala ayingozi kanye nokunciphisa ukucindezeleka okwenziwe nge-oxidative. Ecebile nge-chlorophyll, asiza inqubo yokukhipha ubuthi esibindini ngokuqeda ubuthi futhi asekele ukukhishwa kwezinsimbi ezisindayo. Ukwengeza, okuqukethwe kwabo kwe-fiber kusiza ukugaya, kuvimbela ukunqwabelana kwamafutha esibindini, futhi izinhlanganisela ezifana ne-glucosinolates zisiza ama-enzyme e-detoxification, ngokuhlanganyela abe nomthelela empilweni yesibindi sonke.

13. I-Turmeric:

I-curcumin ye-compound esebenzayo ku-turmeric inezakhiwo ezinamandla zokulwa nokuvuvukala kanye ne-antioxidant ezingasiza ukuvikela isibindi nokusekela umsebenzi wayo.

14. Igalikhi:

I-garlic iqukethe ama-sulphur compounds enza ama-enzyme esibindi asebenze, asize ekukhipheni ubuthi futhi asekele ukusebenza kwesibindi sonke.

15. Ubhontshisi:

Ama-beet acebile kuma-antioxidants nama-compounds asekela ukuxoshwa kwesibindi futhi asize ukuthuthukisa ukugeleza kwe-bile.

16. Amantongomane:

Ama-Walnuts angumthombo omuhle we-omega-3 fatty acids, i-glutathione, nezinye izakhi ezingase zisekele impilo yesibindi.

Yini eyenza ukudla kube kuhle esibindini sakho?

Ukuthuthukisa inhlalakahle yesibindi sakho kungafinyelelwa ngokufaka ukudla okunomsoco ekudleni kwakho. Lokhu kuphumelela ngenxa yokuba khona kwezinhlanganisela ezifana nama-antioxidants ekudleni okuningi, okudlala indima ekusekeleni impilo yesibindi ngokunciphisa ukuvuvukala, ukunciphisa ukucindezeleka okwenziwe nge-oxidative, nokuvimbela ukulimala kwamangqamuzana.

Ngaphezu kwalokho, ukudla okuthile okucebile nge-fiber kungaba nomthelela ekulawulweni kwesisindo futhi kuqinisekise ukusebenza kahle kwesibindi. Ukwengeza, ezinye izinketho zokudla zingase zinikeze izakhi ezibalulekile ezifana namaprotheni noma amafutha anempilo, anikeze izinzuzo ezingaba khona ekuvimbeleni noma ekwelapheni izimo ezihlobene nesifo sesibindi, njengesifo sikashukela.

Yini enye ongayenza ukuze ugcine isibindi sakho sinempilo?

Ngaphandle kokuguqula indlela odla ngayo, kunezinyathelo ezimbalwa ezengeziwe ongazithatha ukuze uqinisekise impilo yesibindi sakho. Ezinye izibonelo zihlanganisa:

• Gcina isisindo esilinganiselwe: Ukugcina isisindo esinempilo kubalulekile, njengoba ukukhuluphala ngokweqile noma ukukhuluphala kungaphakamisa ingozi yesifo sesibindi esinamafutha angenalo utshwala (NAFLD), nokugcina isisindo esilinganiselwe kungasekela ukusebenza kahle kwesibindi.
• Hlala umatasa ngokomzimba: Ukuzivocavoca njalo kunamandla okunciphisa amafutha esibindi kanye namazinga e-triglyceride aphansi.
• Lawula ukusetshenziswa kotshwala: Ukuphuza kakhulu utshwala kungalimaza ukusebenza kwesibindi futhi kuholele ekulimaleni kwesibindi. Ukunciphisa ubungozi, i-Centers for Disease Control and Prevention (CDC) yeluleka ukuthi inciphise ukuphuza utshwala kube isiphuzo esisodwa ngosuku kwabesifazane neziphuzo ezimbili ngosuku kwabesilisa.
• Yamukela imikhuba emihle yenhlanzeko: Ukuvimbela izifo ezingalimaza isibindi, kuhlanganise nesifo sokusha kwesibindi, kungafinyelelwa ngokuzijwayeza inhlanzeko, njengokugeza izandla ngemva kokusebenzisa indlu yokugezela nangaphambi kokudla noma ukulungisa ukudla.

Uma ubhekene nanoma yiziphi izinkinga, thintana nochwepheshe we-CARE Hospitals, owaziwayo Isibhedlela seGastroenterology eHyderabad ukuze ahlolwe ngokuphelele.