Ama-Superfoods ama-4 wesikhumba esikhanyayo

-Delile

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Uyikho okudlayo. Noma, kulezi zinsuku kufana kakhulu ... nemikhiqizo yakho yokunakekelwa kwesikhumba kungenzeka empeleni yanele ukudla. Izinkampani zobuhle manje sezibheke ngalé kwamavithamini nemisoco evamile ukuze zikutholele isikhumba esihle, zifuna ukudla okusemfashinini okunamandla njenge-quinoa nembewu ye-chia ukuze kushaje imikhiqizo yakho. Kepha uma usuvele ungena emihlanu yakho ngosuku-okungenza izimanga ekondleni umzimba wakho-uyakwenza ngempela ngidinga ukuwasebenzisa ngokwezihloko, futhi?

Kuyavela, yebo. “Uma udla ukudla nemisoco ekuso, isikhumba sakho sizoba yindawo yokugcina esifinyelela kuyo,” kusho uGary Goldfaden, udokotela wesikhumba nomsunguli weGOLDFADEN MD. "Lokho kungenxa yokuthi ungqimba olungaphandle kakhulu lomzimba, ngakho-ke ithola inani elincane lobuhle obumunyisiwe." Cabanga kanjena: Ukudla izithelo ezinothe ngo-vitamin C, njengamawolintshi nama-mangos, kungalwa nama-radicals amahhala futhi kukhulise amasosha akho omzimba. Kepha, njengoba uGoldfaden echaza, okuwukuphela kwendlela ezosiza ukuqeda noma yiziphi izindawo ezimnyama noma ukushintsha kombala uma usebenzisa lesi sithako ngqo esikhumbeni sakho. (Kodwa ukudla indlela yakho eya esikhumbeni esikhazimulayo kusengenzeka. Ngakho-ke lawa Maresiphi Okuthuthukisa Ubuhle Wenkimbinkimbi Ekhazimulayo.)

Ngakho-ke yikuphi ukudla okupheka okumnandi kwamuva okunomthelela omkhulu wobuhle? Nayi i-ingredient scoop:

I-Quinoa

Izinhlamvu ezigcwele amaprotheni ziyaziwa ngokuguquguquka kwazo ekhishini, kepha izinga lazo eliphezulu le-riboflavin liyenza isithako samandla esikhunjeni sakho. Yifake ngokwesihloko futhi-bam!-imigqa yakho emihle nemibimbi ibukeka ingabonakali kakhulu. "I-Riboflavin ithuthukisa ukunwebeka futhi ikhuphule ukukhiqizwa kwezicubu ezixhumeneyo, ezingasiza isikhumba senze isikhumba," kusho uGoldfaden. Umphumela: ibala elibushelelezi, elibukeka lincane. Ufuna ukuzama ngokwakho? Bheka le mikhiqizo eyi-10 ye-Quinoa-Rich kanye nemikhiqizo yezinwele.

Imbewu ye-Chia

Yebo, ungathola lezo zinhlamvu ezifanayo ozifafazile ku-smoothie yakho emikhiqizweni ye-skincare. Ungomunye wemithombo ecebe kakhulu ye-omega-3 fatty acids, enikela nge-hydration ehlanya engakwenza ubukeke ukhazimula futhi uhlanzekile. Imbewu nayo inezinto ezilwa nokuvuvukala, iGoldfaden ethi ingasiza ukuthambisa nokulwa nesikhumba esithanda izinduna. Ukuqalisa: "Imbewu ye-Chia iqukethe amavithamini anezinzuzo zokulwa nokuguga, njenge-B3, B2, ne-zinc," esho. Konke lokho kuhle kwifomula eyodwa engasindi: I-Perricone MD Chia Serum ($ 75; perriconemd.com).

Kale

Njengokuqeda ubuthi obusheshayo ebusweni bakho, lokhu kuningi kwamavithamini namaminerali okuluhlaza okunamaqabunga kukwenza bube sesimweni sokusongela ngokuphindwe kathathu: Kungasiza ukuhlanza izimbotshana zakho, ukuvikela kubahlaseli bemvelo, futhi shiya isikhumba se-uber-hydrated. "I-Kale inovithamini A ogcwele, olwa nokulimala kwama-radical mahhala futhi ulungisa izicubu zesikhumba," kusho uGoldfaden. Iphinde ilayishwe uvithamini K, athi usiza ukunciphisa "izithunzi nokukhukhumeza endaweni engaphansi kweso." (Bheka eminye imifino emi-5 yesikhumba esihle.)

I-yogurt

Akumnandi nje ngezithelo negranola. Iyogathi igcwele i-lactic acid engasiza ukufiphala lezo zindawo ezimnyama eziyingozi noma i-hyperpigmentation. "Kuyasiza ukukhukhumala nokukhipha noma yimaphi amangqamuzana esikhumba afile ebusweni, ngakho-ke isikhumba sakho sizobukeka sikhanya futhi sinempilo," kusho uGoldfaden. Futhi ukwelashwa okuphezulu kwamaprotheni ngokubonakala kwakho, okubalulekile ekukhiqizeni i-collagen. "I-Collagen yiprotheni elibhekele ukubamba izicubu zakho ezihlangene, futhi nezinga lakho le-collagen liyancipha njengoba ukhula," kuchaza yena. "Amaphrotheni angasiza ekwakheni kabusha nasekulungiseni izicubu." Ngakho-ke uma une-Chobani encane efrijini lakho, zama lawa ma-8 amaGreek Yogurt Afaka Amafomu Wobuhle Wokuthenga noma we-DIY.

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