Isifo sesibindi esinamafutha yisimo esihlasela abantu abaningi ngokwengeziwe, nokho ngokuvamile asiqapheli kuze kube yilapho kuvela izinkinga ezinkulu. Indlela yokuphila yokunganyakazi, ukuphuza utshwala, noma ukudla okungenamsoco kungafaka engozini ukusebenza kahle kwalesi sitho esibalulekile. Kodwa-ke, ukufaka uchungechunge lweziphuzo zemvelo ohlelweni lwakho kungenza umehluko ekuvikeleni impilo yesibindi nokuvimbela ukugcwala kwesibindi noma ukuvuvukala.
Kulesi sihloko uzothola ukuthi ziyini okuncono iziphuzo ukuvimbela kanye nokulwa nesibindi esinamafutha, izizathu zokuthi kungani zinconywa kakhulu futhi izeluleko ezisebenzayo zokuthuthukisa indlela odla ngayo kanye nemikhuba yansuku zonke. Sizophinde sibuyekeze izici ezibaluleke kakhulu zokusebenza kwesibindi, kanye imihlahlandlela yezokudla esekelwa kakhulu ochwepheshe nezifundo zesayensi ukugcina lesi sitho sisesimweni esiphezulu.
Kungani kubalulekile ukunakekela isibindi sakho?
Isibindi singesinye sezitho ezenza izinto eziningi emzimbeni, esinemisebenzi ehlukene engaphezu kuka-500, kusukela ekugayeni ukudla kanye ne-nutrient metabolism kuya ekukhipheni ubuthi nobuthi kanye nokuhlanganiswa kwamaprotheni. Ngaphezu kwalokho, isebenza njengendawo yokugcina amandla, ihlunga ubuthi, ilawula i-fat and sugar metabolism, futhi ibambe iqhaza ekwakhiweni nasekukhishweni kwe-bile, phakathi kweminye imithwalo yemfanelo eminingi.
Uma amafutha amaningi enqwabelana esibindini kunalawo angawenza, abizwa ngokuthi i-hepatic steatosis noma isibindi esinamafutha. Lesi simo singabangelwa ukuphuza ngokweqile, ukungadli kahle, ukungawuvivinyi umzimba, ukukhuluphala ngokweqile, isifo sikashukela, noma i-cholesterol ephezulu. Ezigabeni zaso zokuqala, isibindi esinamafutha akuvamile ukuba sibe nezimpawu, kodwa uma singelashwa, singadlulela ezinkingeni ezinkulu ezifana ne-fibrosis, i-cirrhosis, noma ngisho nomdlavuza wesibindi.
Ngalokho, Ukulalela isibindi sethu nokusinakekela ngokuvimbela kuyisenzo esibalulekile sempilo yonke kanye nenhlalakahle yesikhathi eside. Ochwepheshe abaningi bayavuma ukuthi isihluthulelo siwukuba ulandele indlela yokuphila enempilo ehlanganisa ukudla okulinganiselayo, ukuvivinya umzimba njalo, ukugwema uphuzo oludakayo, futhi, yebo, ukukhetha iziphuzo ezine-antioxidant nezinto zokuhlanza.
Izinhlobo ezahlukene zesibindi esinamafutha kanye nezici eziyingozi
Isifo sesibindi esinamafutha singahlukaniswa ngezinhlobo ezimbili eziyinhloko: isifo sesibindi esinamafutha e-alcohol kanye nesifo sesibindi esinamafutha angenalo utshwala. Owokuqala uhlotshaniswa nokusetshenziswa kabi kotshwala, kanti lokhu kwakamuva kubangelwa ngokuyinhloko ukungadli ngendlela efanele, ukukhuluphala ngokweqile, ukukhuluphala, nempilo yokungawuvivinyi.
Isifo sesibindi esinamafutha angenaso utshwala singahlukaniswa sibe:
- Idigri elula: Kukhona amadiphozi amafutha kuphela; iyabuyiselwa emuva ngemikhuba emihle.
- Ngokuvuvukala noma i-steatohepatitis: Ukuqoqwa kwamafutha kuhambisana nokuvuvukala kanye nengozi yokulimala kwesibindi.
- I-Fibrosis noma i-cirrhosis: Ukuvuvukala okuqhubekayo kugcina kulimaza izicubu futhi kungaholela ezinkingeni ezinzima.
Izinto eziyingozi kakhulu ekukhuleni kwesibindi esinamafutha ukukhuluphala, Thayipha isifo sikashukela sohlobo 2, i-cholesterol ephezulu, ukudla okugayiwe kakhulu, iziphuzo ezinoshukela, amafutha agcwele, indlela yokuphila engenzi lutho futhi, esimweni sohlobo oludakayo, yiqiniso, ukuphuza utshwala okuvamile.
Wazi kanjani ukuthi unesibindi esinamafutha?
Abantu abaningi abaziboni izimpawu kuze kube yilapho isifo sesithuthukile. Ezinye izimpawu ezingase zivele ezigabeni zakamuva zihlanganisa ukukhathala njalo, ukungakhululeki kwesisu esingenhla kwesokudla, izinkinga zokugaya ukudla, noma, ezimweni ezinzima, i-jaundice (isikhumba esiphuzi).
Uma unezici eziyingozi, kuhle ukuba hamba uye kudokotela uyohlolwa igazi futhi, uma kunesidingo, ukuhlolwa kwesithombe noma i-biopsy ukuze kuqinisekiswe ukuxilongwa.
Iziphuzo zemvelo ezisiza ukuvimbela kanye nokulwa nesibindi esinamafutha
Ukudla okunothe ngokudla okusha neziphuzo ezihlanzayo kungenza umehluko uma kuziwa ekugcineni isibindi sakho sisesimweni esifanele. Lezi ziphuzo zinikeza ama-antioxidants, amavithamini, namaminerali asekela izinqubo zokuhlanza zemvelo nokuvuselelwa kwalesi sitho.
Ikhofi: okuningi kakhulu kunamandla asekuseni
Ikhofi ingenye yeziphuzo ezituswa kakhulu ukuvikela isibindi nokunciphisa ingozi yokuba nesifo sesibindi esingamahlalakhona. Ucwaningo oluningi luye lwabonisa ukuthi labo abadla ikhofi njalo mancane amathuba okuba baqongelele amafutha esibindi futhi babe namazinga aphansi okuvuvukala.
Lo mphumela ubangelwa ikhono lekhofi lokwandisa ukukhiqizwa kwama-enzyme akhuthaza ukuxoshwa komzimba kanye nokugqugquzela ukuba khona kwama-antioxidants afana ne-glutathione, enganciphisa ama-radicals mahhala futhi ivikele amangqamuzana esibindi.
Phuza phakathi kwezinkomishi ezimbili nezine zekhofi ngosuku, okungcono ngaphandle koshukela noma ubisi, ingase ibe nomphumela wokuvikela. Ngisho nezinguqulo ze-decaffeinated noma ezisheshayo zibonise izinzuzo. Nokho, ukusetshenziswa ngokweqile kufanele kugwenywe uma kukhona contraindications yezokwelapha.
Itiye elihlaza: i-antioxidant yokuvikela okwengeziwe
Itiye elihlaza liphakathi kweziphuzo eziphelele kakhulu zokuvimbela isibindi esinamafutha, ikakhulukazi ngenxa yokugcwala kwawo okuphezulu kwamacatechin. Lezi zinto ze-antioxidant zisiza ukuvimbela ukuqoqwa kwamafutha, ukunciphisa ukuvuvukala, nokuvikela ekubunjweni kwamangqamuzana ayingozi.
Futhi, Ucwaningo oluhlukahlukene luhlobanisa nokuncipha okukhulu kwengozi ye-cirrhosis, i-hepatitis kanye nomdlavuza wesibindi. Kodwa-ke, kubalulekile ukudla itiye eliluhlaza elisezingeni eliphezulu futhi ugweme ukukhishwa okugxilile, njengoba lokhu kungakhuphula amazinga e-enzyme yesibindi futhi kubangele imiphumela emibi kwezinye izimo.
Umthamo onconyiwe inkomishi eyodwa kuya kwezimbili ngosuku, okungcono phakathi kokudla nangaphandle kwama-sweeteners.
Ijusi ye-beetroot: ukuhlanza kusuka empandeni
I-Beetroot ingenye yamadlelandawonye angcono kakhulu okuhlanza isibindi nokugqugquzela ukuvuselelwa kwaso. Le mifino ivelele ngokuqukethwe kwayo okuphezulu kwama-betalain, ama-antioxidants asiza ukuqeda ubuthi, ukunciphisa ukuvuvukala, nokuvikela isitho emonakalweni we-oxidative.
Ijusi ye-beetroot, ehlanganiswe nelamula, i-apula noma i-ginger, i ngempumelelo ikakhulukazi njengesiphuzo se-detox. Ngaphezu kwalokho, inikeza i-fiber, i-vitamin C, i-iron ne-folic acid, okunomthelela empilweni yokugaya nokujikeleza kwegazi.
Kunconywa uphuze ijusi ye-beetroot esiswini esingenalutho, cishe izikhathi ezimbili noma ezintathu ngesonto, ukuze kwandiswe izinzuzo zayo zokuyihlanza nezivuselelayo.
Ijusi yamagilebhisi: i-antioxidant yemvelo yokuhlenga
Ijusi yamagilebhisi enye inketho ebaluleke kakhulu yokunakekelwa kwesibindi. Amagilebhisi, ikakhulukazi amnyama, anothile ngama-polyphenols kanye nama-flavonoid, ama-antioxidants asiza ukunciphisa ukuvuvukala, akhuthaze ukuvuselelwa kwamangqamuzana, futhi avimbele ukunqwabelana kwamafutha esibindi.
Ngaphezu kokusekela ukusebenza kwesibindi, ijusi yamagilebhisi isiza ukulawula i-cholesterol futhi yenza kube lula ukukhipha ubuthi obujwayelekile bomzimba.
Kungcono ukhethe u-100% wejusi yamagilebhisi yemvelo, ngaphandle koshukela owengeziwe, ukuthola zonke izinzuzo zayo.
Ama-smoothies aluhlaza: imifino nezithelo esiphuzweni esisodwa
Ama-smoothies aluhlaza abe yindlela elula futhi emnandi yokwandisa ukudla kwakho okunempilo kwesibindi. Lezi zingxube ngokuvamile zihlanganisa imifino enamahlamvu (efana nesipinashi, i-kale), izithelo ezintsha, ama-beet, ukwatapheya, izaqathe, i-spirulina, ngisho nembewu.
Inzuzo yama-smoothies ukuthi agcina imisoco yesithako ngasinye siqinile futhi Banikeza umthamo omuhle we-fiber, amavithamini nama-antioxidant compounds. Ngaphezu kwalokho, zisisiza ukuba sihlale sisuthi futhi sikhuthaze ukulahlekelwa isisindo, enye yezinhloso eziyinhloko lapho uhlehlisa isifo sesibindi esinamafutha.
Ezinye iziphuzo ezinempilo: amanzi anongiwe kanye nejusi yewolintshi enojinja
Ngaphezu kweziphuzo zenkanyezi okukhulunywe ngazo ngenhla, kunezinye izinketho zemvelo ezingase zisekele impilo yesibindi nsuku zonke:
- I-Strawberry, ikhabe namanzi e-rosemary: Iqabula, i-antioxidant futhi kulula kakhulu ukuyilungisa, inikeza i-vitamin C nama-polyphenols akhuthaza ukuhlanzeka.
- Ijusi yewolintshi nejinja: Uvithamini C osemawolintshini kanye nezakhiwo zokulwa nokuvuvukala kwejinja kuhlangana ukuvikela isibindi, nakuba kutuswa ukuba ulinganise ukusetshenziswa kwejinja uma unezinkinga zokugaya ukudla noma ukopha.
Amathiphu okudla kanye nemikhuba yokuvikela isibindi
Lezi ziphuzo zisebenza kakhulu uma zihlanganiswe ekudleni okunempilo futhi zihambisana nendlela yokuphila esebenzayo. Ochwepheshe batusa ukuba ugweme utshwala, unciphise ukudla okuthosiwe, amasoseji, nokudla okugayiwe kakhulu, futhi unciphise ukudla okunoshukela olula nofulawa ocolisisiwe.
Kunalokho, kufanele sikhuthaze:
- Izithelo nemifino emisha: okungenani izikhathi ezi-5 ngosuku
- Izembe: 3 noma 4 izikhathi ngesonto
- Izinhlamvu eziphelele: oats, irayisi nesinkwa sikakolweni
- Izinhlanzi ezinamafutha namantongomane anothe nge-omega 3
- Ubisi oluvutshiwe: iyogathi yemvelo noma i-kefir
- Amafutha omnqumo engeziwe njengamafutha ayinhloko
Elinye lamaphutha avame kakhulu phakathi kwalabo abafuna ukulwa nesifo sesibindi esinamafutha ukusebenzisa ukudla okuyimfashini noma izithasiselo ngaphandle kokugadwa ochwepheshe. Noma kunini lapho kutholwa izimpawu ezisolisayo noma kudingeka ushintsho olubalulekile lwendlela yokudla, kuhle ukuthi uthintane nodokotela noma i-dietitian-nutritionist.
Ukudla nemikhuba okufanele uyigweme
Ukuze isibindi sivikeleke ngempela, lokho esikufaka ekudleni kwethu kubaluleke kakhulu njengalokho esikushiyayo. Okulandelayo kufanele kugwenywe:
- Utshwala
- Iziphuzo ezibandayo, iziphuzo zezemidlalo, namajusi okuthengisa agcwele ushukela
- Ukudla okugayiwe, amakhekhe, amasoseji, ukudla okusheshayo
- Amafutha agcwele kanye nama-trans (inyama ebomvu enamafutha, amajarini, imikhiqizo egayiwe)
- Usawoti oweqile kanye noshukela owengeziwe
- Ukuchayeka kugwayi, okuye kwaxhunyaniswa nokwanda kokuvuvukala nokulimala kwesibindi
Isiphakamiso semenyu yesibindi esinempilo
Imenyu yamasonto onke yesibindi esinamafutha kufanele ihluke, ijabulise, futhi ilungiswe kalula: i-steam, ibilisiwe, ibhakiwe, noma yosiwe. Ibhulakufesi elijwayelekile lingahlanganisa: ucezu lwesithelo, ikhofi noma itiye eluhlaza, isinkwa sikakolweni namafutha omnqumo amancane. Usuku lonke, beka phambili amaprotheni angenalutho njengenhlanzi, i-turkey, noma inkukhu, inala yemifino, okusanhlamvu, namantongomane, kanye nama-smoothie aluhlaza noma amajusi emvelo.
Ngalo mqondo, ukudla kwaseMedithera, okucebile ngemifino, okusanhlamvu, okusanhlamvu, namafutha anempilo, yikho okusekelwa kakhulu ochwepheshe.
Zithini izifundo zesayensi mayelana neziphuzo nempilo yesibindi?
Zombili izifundo zomtholampilo kanye izincomo ezivela emiphakathini yezokwelapha nezinhlangano zamazwe ngamazwe Bavumelana ngezinzuzo zekhofi, itiye eliluhlaza kanye neziphuzo ezisekelwe ku-beetroot ukuvimbela nokwelapha isibindi esinamafutha.. Ngisho nezincwadi zakamuva zibonise ukuthi inhlanganisela yama-antioxidants, ama-micronutrients, kanye ne-fiber ekhona kulezi ziphuzo ingaba negalelo elikhulu ekwehliseni ukuvuvukala kanye nokubuyisela emuva ukunqwabelana kwamafutha esibindi.
Yebo, Ukusetshenziswa kufanele kube okulinganiselwe futhi kuhambisane nesimo ngasinye. Isibonelo, abantu abanezinkinga zenhliziyo, umfutho wegazi ophakeme, noma ukungabekezelelani kwe-caffeine kufanele balinganise indlela abadla ngayo ikhofi noma itiye eliluhlaza, futhi labo abanenkinga yokugaya ukudla kufanele babonane ngaphambi kokufaka ijinja kuma-smoothie wabo wansuku zonke.