Ama-Antioxidants kanye Nokuguga
Ama-radicals wamahhala angama-molecule angalimaza amaseli anempilo. Zingakwenza ube maningi amathuba okuthola izifo ezithile, njengomdlavuza, futhi zisheshise ukuguga. Ukudla okunothe ngama-antioxidants kungasiza ukulwa nalawo ma-molecule. Imifino nezithelo ezimibalabala zipakishwa ngakho, ngakho-ke hlose ukuphakelwa okuyisihlanu kuya kweyisishiyagalolunye kwalokho usuku ngalunye.
Amajikijolo
Lezi ziwumthombo omkhulu wama-antioxidants futhi zingasiza ekuvimbeleni umdlavuza nezinye izifo zobuchopho. Amajikijolo aqandisiwe anawo, nawo. Bheka ikesi lesiqandisi lesitolo segrosa futhi ulijabulele unyaka wonke.
Amafutha e-Olive
Lawa mafutha "amahle" amnandi angase abe nezindawo zokulwa nokuvuvukala kanye ne-antioxidant. Ezinye izifundo zibonisa ukuthi kungathuthukisa amazinga e-cholesterol.
Inhlanzi
Kubizwe ngokuthi "ukudla kobuchopho" ngoba ama-acids ayo anamafutha, i-DHA ne-EPA, angasiza ubuchopho bakho kanye nesimiso sezinzwa sisebenze ngendlela okufanele. Ukudla inhlanzi kanye noma kabili ngesonto kungase kukwenze ube mancane amathuba okuba nokuwohloka komqondo. Amafutha e-Omega-3 atholakala ezinhlanzini ezinamafutha, njenge-salmon ne-trout, angehlisa i-cholesterol “embi” kanye ne-triglycerides. Kungasiza futhi ekudambiseni ukuvuvukala okuholela ku-atherosclerosis, lapho ama-fatty deposits evala imithambo yakho.
Ubhontshisi
Yengeza lezi zinsiza zokudla okunomsoco ekudleni kwakho kathathu noma kane ngeviki. I-fiber ingase isize ekugayeni ukudla futhi yehlise amathuba akho okukhuluphala, isifo senhliziyo, nesifo sikashukela. Futhi ngenxa yokuthi zikwenza uzizwe ugcwele isikhathi eside, ukudla okune-fiber ephezulu kungase kukusize ulahlekelwe isisindo, futhi. Phezulu isaladi ngama-chickpeas, noma usebenzise ubhontshisi esikhundleni senyama esobho.
Imifino
Imifino ine-fiber, ama-antioxidants, nenqwaba yamavithamini namaminerali angakusiza ekuvikeleni ezifweni ezingapheli. Imifino emnyama, enamaqabunga inovithamini K wamathambo aqinile. Ubhatata kanye nezaqathi kunovithamini A, osiza ukugcina amehlo akho nesikhumba kunempilo futhi ivikela ezifweni. Imiphumela ixubile, kodwa ocwaningweni olulodwa, amadoda adla ama-tomate angu-10 noma ngaphezulu ngesonto ehlisa amathuba okuba nomdlavuza wendlala yesinye ngo-35%.
Amantongomane
Amantongomane agcwele amaprotheni ezitshalo angenayo i-cholesterol nezinye izakhi. Ama-alimondi anothe ngovithamini E, ongasiza ekwehliseni ingozi yokushaywa unhlangothi kwabesifazane, kanti ama-pecans ane-antioxidants. Amafutha angenayo insaturated ku-walnuts angasiza ukwehlisa i-LDL futhi akhuphule i-HDL cholesterol. Kodwa amantongomane awanawo amafutha. I-alimondi eyodwa yama-alimondi -- cishe amantongomane angama-24 -- inamakhalori angu-160. Ngakho-ke zijabulele ngokulinganisela.
Ubisi
Iziphuzo eziqiniswe nge-vitamin D, njengobisi, zisiza umzimba wakho ukuba ungenise futhi usebenzise i-calcium. Lokhu kubaluleke kakhulu uma kungenzeka ube ne-osteoporosis, noma amathambo amancane. Yidla iyogathi enamasiko aphilayo ukusiza ngokugaya ukudla.
Okusanhlamvu Okuphelele
Ukwengeza lokhu ekudleni kwakho kungase kunciphise amathuba okuba nezinhlobo ezithile zomdlavuza, uhlobo lwesifo sikashukela sohlobo 2, nesifo senhliziyo. I-fiber nayo ingasiza ekuvimbeleni izinkinga zokugaya ukudla njengokuqunjelwa kanye nesifo se-diverticular. Khetha isinkwa esigcwele okusanhlamvu kanye ne-pasta, nelayisi elinsundu noma lasendle esikhundleni sokumhlophe. Yehlisa ibhali zibe isobho, noma wengeze i-oatmeal ecacile ku-meatloaf.
Yidla NjengamaGreki
Abantu abahlala eduze neMedithera ngokuvamile bahlanganisa amafutha omnqumo, inhlanzi, imifino nokusanhlamvu ekudleni kwabo, kanye nengilazi yewayini elibomvu ngezikhathi ezithile. Esikhundleni sikasawoti, basebenzisa izinongo namakhambi ukuze banambithe ukudla kwabo. Lokhu "kudla kweMedithera" kungaba kuhle empilweni yenhliziyo, futhi kungase kwehlise amathuba okuba nezinkinga zenkumbulo encane kanye nezinhlobo ezithile zomdlavuza.
Hlala Isisindo Esinempilo
Abanye abantu bakuthola kunzima ukugcina isisindo njengoba bekhula, ikakhulukazi ngemva kokugula noma ukulimala. Imibono embalwa iwukuba nokudla okuncane okunokudla okulula okunempilo phakathi, nokushintshela obisini oluphelele esikhundleni sokushushuluza. Ungagcwalisi ukudla okunoshukela noma amafutha amaningi, noma ngeke ukuthole imisoco oyidingayo.
Yehlisa Isisindo Ngempilo Engcono
Ukwehlisa amaphawundi engeziwe kungabeka ingcindezi encane emalungeni akho futhi kunciphise ubunzima enhliziyweni yakho, futhi kungase kwehlise amathuba akho okuba nesifo sikashukela. Kungase kube nzima njengoba ukhula, noma kunjalo, ngoba ngokuvamile awusebenzi futhi ulahlekelwa imisipha. Hamba namaprotheni afana nenyama engenamafutha, i-tuna, nobhontshisi, futhi udle imifino eminingi, okusanhlamvu okuphelele, nezithelo.
Umthombo: https://www.webmd.com/healthy-aging/ss/slideshow-longer-life-secrets
