Iincwadi ezili-10 ezingcono kakhulu zokuvuvukala
Ukongeza kuxinzelelo, enye yeengxaki ezinkulu zenkulungwane ye-21 kukuvuvukala - leyo, ngendlela, inokuba ngumqondiso we-cortisol oveliswa ngamanqanaba aphezulu oxinzelelo. Ukuthetha ngesi sihloko kufanelekile eyona noveli yothusayo, okanye, ubuncinci, yindlela ababhali ababhekisa kuyo abayichaza ngayo. Nangona kunjalo, kusoloko kukhethwa ukwaziswa ukuze ufumane izisombululo.
Ngokwenkcazo, Ukuvuvukala kukusabela kwe-immune system kwingozi, inxeba, okanye uhlobo oluthile lomonakalo emzimbeni. Olu hlaselo lunokubangelwa ngoomatshini, abosulelayo okanye bekhemikhali. Eyokuqala ingaba yimivimbo, okwesibini, ibhaktheriya kunye neyesithathu, ukudibanisa nento enobundlobongela. Ukuvuvukala kuhambelana nobuninzi be-pathologies kunye nokuphazamiseka.
Ababhali ngokuchasene nokudumba, kuhlaselo!
Abantu baye balwa nokuvuvukala ukususela kwixesha elidlulileyo. Ngenxa yesi sizathu, kukho amawaka eendlela zokupheka ezenziwe ngokusekelwe kwiimveliso zendalo, ezifana negalikhi kunye nejinja. Ngenxa yale mfuno, Oogqirha, isondlo kunye nabathandi bezempilo baye bathatha umsebenzi wokuphanda nokubhala iincwadi ezipheleleyo kwiinkqubo ezivuthayo..
Izihloko eziya kuthiywa apha ngezantsi zezoluhlu lwabathengisi abagqwesileyo kwindawo yesondlo. Ziqulethe iithiyori, uphando, izenzo, iiresiphi kunye nemilinganiselo abafundi abangayithatha ukuze baphile ubomi obunempilo. Nangona kunjalo, kuyimfuneko ukukhumbula ukuba, ukuba ubonisa nayiphi na impawu, kuyacetyiswa ukuba ubone ugqirha othembekileyo.
1. Kulumkele ukudumba (2023)
Ibhalwe nguGqr Gabriela Pocoví Gerardino, yenye yezona zibhalo zamva nje malunga nokudumba. Isiseko sencwadi siqala ngegama elithi: “Awunakutshintsha imizila yakho yemfuza, kodwa ukuba uyawanyamekela amathumbu akho kunye nenkqubo yakho yokuzikhusela komzimba ungabutshintsha ubomi bakho.” Uninzi lwabantu lune-genetic predispositions, ngoko ke kungcono ukunikela ingqalelo kwiimpawu kwaye wenze ngokufanelekileyo.
2. Kuthekani ngesondlo? (2023)
Ingcali yokutya, ingcali yezondlo kunye ne-teknoloji yokutya u-Aitor Sánchez García wagqiba ekubeni abhale incwadi ukuze acacise kube kanye ukudideka okukhulu okukhoyo ngenxa yentengiso yezempilo. Kuyo ijongana nezihloko ezinje ngobisi, izongezo, ukutya kwe-vegan, i-microbiota, i-gluten, ukutya okwenene kunye nokuthengisa, ukuzila ukutya okuphakathi, i-keto kunye nokutya okuphantsi kwe-carb, ukutya kwe-paleo kunye nokutya okucutshungulwayo.
3. Imikhwa eya kusindisa ubomi bakho (2023)
Le ncwadi ayinikezelwanga ekunyangeni ukudumba kuphela, njengoko ikwabandakanya nezinye izihloko. Nangona kunjalo, ugqirha u-Odile Fernandez wadala isikhokelo esikhanyisayo esenzelwe ukunceda ukukhusela izifo ezifana nomhlaza, ukutyeba kakhulu, i-migraine, ukuphazamiseka kwe-microbiota okanye izifo ezizimelayo, ukutya okutyayo kunye, ngokuqinisekileyo, iingxaki ezivuthayo.
4. Yena ai-yuno ephakathi (2020)
UCarlos Pérez kunye noNéstor Sánchez benze isicatshulwa malunga nenye yezona zihloko ezihamba phambili kumaxesha amva nje: ukuzila ukutya okwethutyana, ukutya okuye kwaduma phakathi kwabathandi bokuphila okunempilo. Ngokwezifundo ezibonelelwe yile ncwadi, ukutya ngale ndlela kunciphisa ukudumba, kulawula iswekile yegazi, kuphucula ukugxininiswa, kukhulisa ukhuseleko kwaye kulunge kakhulu kunyango lokutyeba.
5. Ikhowudi yokutyeba (2007)
Ukutyeba kumxholo oqhelekileyo kuzo zonke iincwadi malunga nokuvuvukala, kodwa, ngaphezu koko, le ngqungquthela ebhalwe nguDkt Jason Fung izisa iingongoma ezimbini ezongezelelweyo: ukuzila ngokukhawuleza kunye nokulawulwa kwe-insulin. Ezinye izizathu ezaziwayo zeengxaki ezivuthayo kukusetyenziswa kweswekile embi, oko kukuthi, i-sweetener yetafile eyaziwa ngumntu wonke. Ngenxa yesi sizathu, kuyafaneleka ukusebenzisa ifayile izitshixo zokutya okunempilo.
6. Sala kakuhle ukudumba (2024)
Kukho uluhlu lwemibuzo enokuthi ngayo ukwazi ukuba umntu unesifo sokuvuvukala okungapheliyo.: "Ingaba isisu sakho siziva sidumbile emzimbeni wakho? Ngamazwi engcali yezokutya kunye nesondlo esidibanisayo uSandra Moñino, kunokwenzeka ukufumana isizathu sokuba zonke ezi mpawu ziqale ukuchacha.
7. I-spectrum yokuvuvukala (2021)
UGqr Will Cole uxelela ihlabathi ukuba ukudumba akukho mfihlakalo, njengoko kuye kwaba noxanduva lwezifo ezininzi ezingapheliyo. Ngaloo ndlela, Konke ukutya okutyayo kuchaphazela ngqo isimo sakho somzimba nengqondo., okubangela ukungalingani kwehomoni ukuba awuqhubeki nezixhobo ezifanelekileyo, ezibhekiswe kulo mbandela.
8. Zithobe (2022)
Marc Verges, ingcali yezokutya, ingcali yezondlo, Ingcali yokuvuvukala kunye nezifo ezizimele, uhlala esithi ubomi banamhlanje buyasitshisa. Nangona kunjalo, kanye njengokuba kuye kwaba yinto ephantse yendalo eyenza izifo ezininzi, kunokwenzeka ukuba ulandele uhlobo lokutya kunye nesiqhelo esinceda ukukhusela iimpawu ezivuthayo kunye nemiphumo elandelayo.
9. Ukudumba okuthe cwaka (2007)
Njengakumacandelo angaphambili, USears Barry uthetha ngokudumba njenge monster yanamhlanje. Oku kunoxanduva lwezifo ezitshabalalisayo ezifana nomhlaza, isifo seswekile, i-Alzheimer's okanye iingxaki zentliziyo. Yaziwa ngokupapasha Idayethi yeRevolutionary Zone, UHarry ubuyela ekuncedeni abafundi ukuba baphile ubomi obulula, obusebenzayo, kunye nokuphazamiseka.
10. Ukutya okuchasayo (2018)
Ngokutsho kukaJason Michaels, Ukuba umntu unokufikelela kwivenkile enkulu eqhelekileyo, unokuziva engcono kwiiyure ezingama-24. Uphando oluninzi—kuquka nezifundo zeNational Institute of Allergy and Infectious Diseases—luthi uninzi lwezifo kwixesha lethu zidla ngokunxulumana nokutya, ngoko kukho imfuneko yotshintsho.
Ezinye iincwadi ezingokuvuvukala kunye nokutya okunempilo
- Ukutya okuchasene nokudumba kunye nefodmap;
- Ukutya okuchasayo: incwadi yokupheka ukulwa nokudumba okungapheliyo emzimbeni, ukunciphisa amanqatha esiswini kunye nokomeleza amajoni omzimba;
- Ukutya okuchasene nokudumba, ukuzila ukutya okwethutyana kunye nokutya kwefodmap: Yehlisa ubunzima ngokukhawuleza ngokuzikhulula kwiimpawu zokudumba, ukomeleza amajoni akho omzimba kunye nokukhupha ityhefu emzimbeni wakho..