Ukutya okungu-13 okufanelekileyo kokutya xa uneFiva yentsholongwane

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Ekhaya Impilo Isondlo Isondlo oi-Neha Ghosh Ngu UNeha Ghosh | Ukuhlaziywa: NgoLwesibini, uDisemba 11, 2018, 18:09 [IST]

Umkhuhlane wentsholongwane liqela losulelo oluchaphazela umzimba kwaye lubonakala ngokuba nomkhuhlane ophezulu, intloko ebuhlungu, iintlungu zomzimba, ukutshisa emehlweni, ukugabha kunye nesicaphucaphu. Kuqheleke kakhulu phakathi kwabantu abadala nabantwana.



Umkhuhlane wentsholongwane ubangelwa ikakhulu yintsholongwane eyenzeka kulo naliphi na ilungu lomzimba, iipaseji zomoya, imiphunga, amathumbu, njalo njalo. Umkhuhlane omkhulu idla ngokuba ngumqondiso wamajoni omzimba alwa neentsholongwane. Umkhuhlane wentsholongwane egazini unokuhlala kwiveki enye ukuya kwezimbini.



ukutya komkhuhlane wentsholongwane

Xa une umkhuhlane wentsholongwane egazini , iphango lakho liba liphantsi. Ke, kubalulekile ukunika umzimba wakho isondlo esifunayo kwaye ke, kubalulekile ukuba utye ukutya okufanelekileyo. Oku kutya kuya kunceda ukunyanga umkhuhlane wentsholongwane ngokunciphisa iimpawu zayo kunye nokukhuthaza ukunyanga.

1. Isobho senkukhu

Isobho senkukhu yinto yokuqala esinayo xa sigula kuba isebenza ngcono kusulelo oluphezulu lokuphefumla [1] . Isuphu yenkukhu ipakishwe ziivithamini, iiminerali, iiproteni kunye neekhalori ezifuneka emzimbeni kakhulu xa ugula. Ikwangumthombo olungileyo wamanzi oya kuthi uncede ukugcina umzimba wakho unamanzi amaninzi. Ukongeza, isobho senkuku yinto yokuthambisa yendalo engqineke isebenza ngokukuko ekucoceni impumlo yempumlo [Mbini] .



2. Amanzi ecoconut

Ucebile kwi-electrolyte kunye ne-glucose, amanzi ecoconut kukuya kwakho ukusela xa unentsholongwane yentsholongwane [3] . Ngaphandle kokuba mnandi kunye nencasa, ubukho be potassium kwi amanzi ecoconut Ngaphandle koku, ikwanayo ne-antioxidants eya kuthi incede ekulweni nomonakalo we-oxidative.

3. Imhluzi

Umhluzi yisuphu eyenziwe ngenyama okanye imifuno. Inazo zonke iikhalori, izakha-mzimba kunye nencasa kuyo ekukutya okufanelekileyo okukufumana xa ugula. Izibonelelo zokusela umhluzi oshushu ngelixa ugula kukuba iya kuwunqanda umzimba wakho, isebenze njengesiqholo sendalo kwaye iincasa ezityebileyo ziya kukugcina wonelisekile. Nangona kunjalo, qiniseka ukuba wenza umhluzi ekhaya endaweni yokuthenga kwivenkile njengoko zinenqwaba yesodium.



4. Iti yeeHerbal

Iti yemifuno inokunciphisa umkhuhlane wentsholongwane. Zikwasebenza njengesiqwengisi sendalo ngokufanayo nesuphu yenkukhu kunye nemhluzi. Banceda ukucoca i-mucus kunye nolwelo olufudumeleyo luthomalalisa umqala wakho. Iti yemifuno ineepolyphenol, i-antioxidant eneempawu ezichasayo ezinokukunceda ukomeleza amajoni akho omzimba kwangoko [4] , [5] .

5.Igalikhi

Igalikhi ithathwa ukuba yenye yezona zinto zitya kakhulu ezaziwa ngokunyanga inani lezifo ngenxa yeepropathi zayo zokulwa intsholongwane, intsholongwane kunye nokubulala [6] . Uphononongo lubonise ukuba abantu abatya ikonofile bagula ngokufuthi kwaye baba ngcono nakwiintsuku eziyi-3.5 [7] . I-Allicin, ikhompawundi ekhoyo kwigalikhi inceda ukusebenza kwamajoni omzimba kunye nokunciphisa amathuba okuba nomkhuhlane wentsholongwane egazini [8] .

6. Ijinja

Xa ugula, unokuba nesicaphucaphu rhoqo. Ukuba negalikhi kunokuzisa isiqabu kwisicaphucaphu [9] . Ngapha koko, ine-antimicrobial kunye ne-antioxidant Iziphumo eziluncedo xa kuziwa kukuziva ugula. Qinisekisa ukuba usebenzisa ijinja ekuphekeni okanye unayo ngohlobo lweti ukuze uzive ungcono.

7. Iibhanana

Xa ugula, incasa yakho iyangcamla kwaye ayinancasa ngenxa yengqele kunye nomkhuhlane. Ukutya iibhanana ziluncedo njengoko kulula ukuhlafuna kunye nokuginya kunye ne-bland kwi-flavour. Banobutyebi kwiivithamini kunye neeminerals njenge potassium, manganese, magnesium, vitamin C, kunye nevithamini B6. Ukuwatya yonke imihla kuya kukuthintela kwiimpawu zeentsholongwane zekamva ngenxa yokuba zonyusa iiseli ezimhlophe zegazi, ukuphucula amajoni omzimba kunye nokomeleza ukuxhathisa kwakho kwizifo [10] .

ukutya okutyiwa ngexesha le-infographic fever infographic

8. Amaqunube

Amaqunube ngumthombo otyebileyo weevithamini, iiminerali kunye nefayibha encedisa ekuxhaseni ukusebenza kwamajoni omzimba. Amaqunube afana nequnube, iiblueberries, iicranberries kunye namaqunube amnyama anezinto eziluncedo ezifana neanthocyanins, uhlobo lwe flavonoid enika iziqhamo umbala wazo [Shumi elinanye] . Xa ugula ukutya amaqunube kuluncedo kuba ane-antiviral, anti-inflammatory kunye ne-immune-boosting effects.

9. Iavokhado

Iiavokhado kukutya okumnandi kakhulu xa unengxaki yentsholongwane kuba zinezakhamzimba ezifunekayo emzimbeni wakho ngeli xesha. Kulula ukuhlafuna kunye nokuqaqamba. Iiavokhado ziqulathe amafutha asempilweni njenge-oleic acid enceda ekunciphiseni ukudumba kwaye ikwadlala indima enkulu ekusebenzeni komzimba [12] .

10. Iziqhamo zeCitrus

Iziqhamo zeCitrus ezinjengeelamuni, iiorenji kunye neziqhamo zeediliya zine-flavonoids kunye nevithamin C ngezixa ezikhulu [13] . Ukusetyenziswa kweziqhamo ze-citrus kuya kunciphisa ukuvuvukala kwaye kuqinise amajoni akho omzimba aya kuthi ancede ukulwa umkhuhlane wentsholongwane. E-India, ukususela kumaxesha amandulo, iziqhamo zesitrasi ziyaziwa ngokunyanga kunye nokunyanga.

11. IiChilli Peppers

Ipelepele iChilli iqulethe icapsaicin nonyango olusebenzayo kumkhuhlane wentsholongwane egazini, nakumkhuhlane. Ayisiyiyo ipelepele kuphela kodwa iipelepele ezimnyama nazo zinempembelelo efanayo yokuthomalalisa iintlungu kunye nokungonwabi ngokwaphula i-mucus kunye nokucoca indawo ezinesono [14] . Uphononongo lufumanise ukuba ii-capsaicin capsules zathoba iimpawu zokukhohlela okungapheliyo ebantwini ezibenza bangabinamdla ekucaphukeni.

12. Imifuno eluhlaza eluhlaza

Imifuno enamagqabi aluhlaza njenge lettuce yaroma, isipinatshi kunye ne-kale zilayishwe iivithamini, iiminerali kunye nefayibha kunye nezixhobo zezityalo eziluncedo. Ezi zityalo zisebenza njengama-antioxidants anceda ukulwa nokuvuvukala. Ezi veggies zinamagqabi aluhlaza zikwabizwa ngokuba ziipropathi zokulwa neentsholongwane kunye neentsholongwane ezinokuthintela ukubanda okuqhelekileyo kunye nomkhuhlane wentsholongwane. [Shumi elinantlanu] .

13. Ukutya okunee-protein ezininzi

Ukutya okunotye kakhulu kwiprotein yintlanzi, ukutya kwaselwandle, inyama, iimbotyi, amandongomane kunye neenkukhu. Kulula ukutyiwa kwaye zinika isixa esifanelekileyo seprotein eya kuthi inike umzimba wakho amandla. Iiproteni zenziwe ngee-amino acid ezibalulekileyo kwinkqubo yomzimba yokuzikhusela [16] . Xa ugula kwaye umzimba wakho ukwinkqubo yokunyanga, ukufumana zonke iiamino acid eziyimfuneko kukutya kuya kunceda umzimba wakho ukuba uphinde ubuye ngokukhawuleza.

Nanini na xa unengxaki yentsholongwane egazini, ukusela ulwelo oluninzi, ukutya ukutya okwaneleyo kunye nokuphumla ngokwaneleyo kubalulekile. Ukutya oku kutya kuyakuxhasa ukungakhuseleki kwaye kunike umzimba wakho izakhamzimba.

Jonga iZalathiso zeNqaku
  1. [1]URennard, B. O., Ertl, R. F., Gossman, G. L., Robbins, R. A., kunye noRennard, S. I. (2000). Isobho senkukhu sithintela i-neutrophil chemotaxis in vitro. Isitshizi, 118 (4), 1150-1157.
  2. [Mbini]USaketkhoo, K., uJanuszkiewicz, A., kunye noSackner, M. A. (1978). Iziphumo zokusela amanzi ashushu, amanzi abandayo, kunye nesuphu yenkuku kwi-nasal mucus velocity kunye neempumlo zokuhamba komoya ukumelana nesifuba, i-74 (4), 408-410.
  3. [3]I-Biesalski, H. K., Bischoff, S. C., Boehles, H. J., Muehlhoefer, A., kunye neQela lokuSebenza lokuphuhlisa izikhokelo zesondlo sabazali soMbutho waseJamani woNyango lwezeMpilo. (2009). Amanzi, ii-electrolyte, iivithamini kunye nezinto ezilandelwayo – Izikhokelo kwiSondlo seParenteral, Isahluko 7. Isayensi yezonyango yaseJamani: Ijenali ye-GMS, 7, Doc21.
  4. [4]I-Chen, Z. M., kunye neLin, Z. (2015). Iti kunye nempilo yabantu: imisebenzi biomedical yamacandelo asebenzayo iti kunye nemiba yangoku. Ijenali yeZhejiang University-Science B, 16 (2), 87-102.
  5. [5]C Tenore, G., Daglia, M., Ciampaglia, R., kunye noNovellino, E. (2015). Ukuphonononga ubungakanani be-nutraceutical ye-polyphenols ukusuka kumnyama, luhlaza kunye nokumhlophe iti infusions – isishwankathelo.Isiyobisi samanje, i-16 (3), 265-271.
  6. [6]IBayan, L., Koulivand, P.H, kunye neGorji, A. (2014). Igalikhi: uphononongo lwezinto ezinokubakho kunyango I-Avicenna Ijenali yePhytomedicine, 4 (1), 1.
  7. [7]UJosling, P. (2001). Ukuthintela ukubanda okuqhelekileyo kunye nesongezelelo segalikhi: uvavanyo olulawulwa yi-placebo oluphinda-phindiweyo. Unyango kunyango, 18 (4), 189-193.
  8. [8]IPercival, S. S. (2016). Ukukhupha igalikhi ekhulileyo iguqula ukungakhuseleki kwabantu-i-3 Ijenali yeZondlo, i-146 (2), i-433S-436S.
  9. [9]UMarx, W., uKiss, uN., Kunye no-Isenring, uL (2015). Ngaba ijinja iluncedo kwisicaphucaphu nokugabha? Uluvo lwangoku kwinkxaso nenkxaso, 9 (2), 189-195.
  10. [10]UKumar, K. S., Bhowmik, D., uDuraivel, S., kunye no-Umadevi, M. (2012). Ukusetyenziswa kwemveli kunye namayeza ebhanana. Ijenali yeFarmacognosy kunye nePhytochemistry, 1 (3), 51-63.
  11. [Shumi elinanye]Wu, X., Beecher, G. R., Holden, J. M., Haytowitz, D. B., Gebhardt, S. E., & Phambili, R. L. (2006). Ukugxilwa kwe-anthocyanins kukutya okuqhelekileyo e-United States kunye noqikelelo lokusetyenziswa kwesiqhelo. Ijenali yezolimo kunye nokutya kwemichiza, 54 (11), 4069-4075.
  12. [12]UCarrillo Pérez, C., Cavia Camarero, M. D. M., kunye noAlonso de la Torre, S. (2012). Indima ye-oleic acid kwindlela yokusebenza kwamajoni omzimba isenzo. I-Nutrición Hospitalaria, 2012, v. 27, n. 4 (Julayi-Agasti), iphe. Ngama-978-990.
  13. [13]ILadaniya, M. S. (2008). Isondlo kunye nexabiso lokunyanga iziqhamo ze-citrus. Iziqhamo zeCitrus, 501-514.
  14. [14]USrinivasan, K. (2016). Imisebenzi yebhayoloji yepepile ebomvu (iCapsicum annuum) kunye nomgaqo wayo okrwada we-capsaicin: uphononongo. Uvavanyo olubalulekileyo kwisayensi yokutya kunye nesondlo, 56 (9), 1488-1500.
  15. [Shumi elinantlanu]IBhat, R. S., kunye neAl-Daihan, S. (2014). Iipytochemical constituents kunye nomsebenzi we-antibacterial weminye imifuno eluhlaza eluhlaza. Ijenali yaseAsia Pacific ye-biomedicine yetropiki, 4 (3), 189-193.
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