Impilo embi, ikhanda, ukukhathala okungazelelwe - zonke lezi zibonakaliso zokunyuka kwengcindezi yegazi. Lesi sifo siphutha kakhulu, ngoba sibonakala kancane kancane futhi singenakuqonda, futhi lapho sibonakala, sihlala siphila. Ososayensi babala ukuthi wonke umuntu omdala wesithathu emhlabeni unesicindezelo esengeziwe, futhi ingxenye yabo ayifuni neze. Esinye isiphetho sabososayensi saba nesimo esihle kakhulu: ungakwazi ukulawula ingcindezi uma uhambisana nemithetho yokudla okunempilo, udle izithelo nemifino eningi, futhi ubuke isisindo sakho.
Yiziphi imikhiqizo ehlisa ukucindezela kumuntu?
Ukuze ingcindezi ingakhathazeki, ukudla kufanele kufake imikhiqizo equkethe:
- i-vithamini C (yonke i-citrus, i-pepper enhle, inja rose, isobhoji, i-currant, i-kiwi, i-parsley, amahlumela aseBrussels, i-sea-buckthorn);
- i-vitamin E (imbewu ka-sunflower, amafutha wezitshalo ezingasetshenziswanga, i- parsley , izinqulu, ukolweni kakolweni, utamatisi, isipinashi, amantongomane);
- Potassium (amazambane, izaqathe, iklabishi, beet obomvu, izithelo zomvini, izithelo zomisiwe, amagilebhisi, ibhanana);
- i-magnesium (okusanhlamvu nezinhlamvu, imifino eluhlaza, amantongomane, amajikijolo amasha);
- I-Folic acid (cishe yonke imifino, amakhowe, i-cottage shizi, ushizi, inhlanzi, ufulawa oqhelile, okusanhlamvu);
- ama-omega-3 fatty acids (i-salmon, i-tuna, i-mackerel, amafutha asitshalo angasetshenziswanga, amantongomane, i-avocado).
Yonke lena yimikhiqizo ephansi yegazi futhi uma ikhona ekudleni kwakho, ingozi yegazi ephakeme ayinakuphazamisa inhlalakahle yakho. Yiqiniso, uzwile ukuthi ukwehlisa usawoti kusiza ekunciphiseni ukucindezelwa kwegazi eliphezulu. Kodwa-ke, kubalulekile kakhulu ukwandisa ukungenisa kwe-potassium. Ukufunda izici eziyinhloko ezibangela ekuthuthukiseni umfutho wegazi ophakeme kwabakhileyo emazweni amahlanu, ososayensi baphetha ngokuthi ukudla okuphansi kwe-potassium ngo-4-17% kwandisa ingozi yokuba nesifo somfutho wegazi ophezulu. Emiphakathini ene-potassium ejwayelekile yokudla, i-hypertension ngokuvamile ayijwayelekile. Ngcono nakakhulu, uma ungandisa ukondliwa kwe-potassium futhi ngesikhathi esifanayo unciphisa inani le-sodium ekudleni. Kuzokwenzeka ngokwemvelo uma uqala ukudla izithelo nemifino, nokudla okuncane okusheshayo.
Imikhiqizo ehlisa ukucindezeleka ngesikhathi sokukhulelwa
Abesifazane abaningi, "esimweni esithakazelisayo" babhekene nobunzima obandayo. Inkathazo ukuthi i-placenta iyisitho esiyisisekelo se-vascular, ehlukanisa imithwalo yegazi yengane nomama esizayo. Kusukela kwimingcele yayo ngokuqondile kuxhomeke ekutheni ukukhulelwa kuzoqhubeka kanjani nokuthi kuyoba yimiphi imivuthu. Ngakho-ke, kubaluleke kakhulu ukuqapha le nqubo kukho konke ukukhulelwa. Ngeshwa, ukucindezelwa kakhudlwana kuhlotshaniswa ne-toxicosis futhi kuhambisana nomzwa wendlala. Kodwa-ke, naphezu kwesicashu, kuleso simo kunconywa ukuthi usebenzise izithelo eziluhlaza, amajezi amasha, ama-crackers angagqamile. Njenge-izaqathi eluhlaza neklabishi, hhayi itiye eqinile nge-lemon noma i-orange. Uma ingcindezi iphakama kaningi, kubalulekile ukukhipha ngokuphelele itiye yokudla, ikhofi, amafutha omfuyo, usawoti, ushokoledi.
Imikhiqizo enciphisa ukucindezela okungahambi kahle
Ukuphathwa ikhanda njalo kungaba isibonakaliso sokunyuka kwengcindezi eyengeziwe. Ukuze kunciphise lesi simo, ochwepheshe bayeluleka ukusebenzisa amakhemikhali ama-brewed noma itiye eluhlaza , futhi kukhona ama-apricot omisiwe kakhulu, izithelo ze-citrus, imifino eluhlaza namazambane. Ukuze kuvikelwe, kunconywa ukuba udle amanoni amancane nokudla okusawoti. Kufanelekile ukunaka iqiniso lokuthi inkinga ayikho kasawoti, lapho ufafaza isidlo owapheka. Ingozi yangempela yimikhiqizo esetshenzisiwe. Babala cishe 75% we-sodium esiyidla. Indlela engcono yokunciphisa ukudla kwe-sodium ukuqeda ukudla okunjalo okusetshenzisiwe ekudleni kwakho.