Ukudla okungu-5 kwesikhumba esiphelele

-Delile

• Ukudla kwesikhumba esiqinile
• Ukudla kwesikhumba esinamafutha
• Ukudla kwesikhumba esomile

Okunye ukudla okufana nejusi lewolintshi, amantongomane aseBrazil noma ama-oats kuhle kulabo abafuna ukuba nesikhumba esiphelele ngoba bathuthukisa ikhwalithi yesikhumba, basishiye sinamafutha amancane, sinezinduna ezimbalwa futhi sibambezele ukubonakala kwemibimbi.

Ukudla okungu-5 kwesikhumba esifanele, okufanele kudliwe nsuku zonke yile:

1. Ijusi lewolintshi - qala usuku ngengilazi e-1 yejusi le-orange ngesidlo sasekuseni. Le jusi icebile ngama-carotenoids novithamini C, ogcina isikhumba sibe bhetyebhetye nama-collagen, isikhumba esiqinile.

2. Chestnut-of-Pará - esidlweni sasekuseni noma ntambama, ungakhohlwa ukudla inathi yaseBrazil ngoba iqukethe uvithamini E omningi kanye ne-selenium, okuthi ngaphezu kokugcina amaseli esikhumba aphilile, kusiza ekuvuseleleni amaselula.

3. Isipinashi notamatisi - ngesidlo sasemini noma sakusihlwa, yenza isaladi sesipinashi netamatisi. Isipinashi sine-lutein, esivikela isikhumba ekulimaleni emisebeni yelanga, sisebenza njengesivikelo selanga esingokwemvelo, kanti utamatisi i-lycopene ithuthukisa ukusizungeza kwesikhumba okuncanyana, ikhetha ukudla kweseli.

4. Oats - engeza isipuni se-oats esithelweni sesithelo, i-granola ene-yogurt noma isaladi yezithelo ngoba iqukethe i-silicon, evikela ubuqotho bezakhi zomzimba zize zifinyelele esikhunjeni.

5. Isithombo sebhitrudi - ingangezwa kujusi noma isaladi nsuku zonke, futhi inento ebizwa ngokuthi i-carboxypyrrolidonic acid, esiza ukugcina amangqamuzana esikhumba ehlanzekile kahle.

Lokhu kudla okunempilo kwesikhumba kufanele kudliwe njalo isikhathi esincane senyanga engu-1, okuyisikhathi lapho isikhumba sivuselelwa futhi imiphumela yokudla okuhle kwesikhumba esinempilo nenhle iyabonakala.

Ukudla kwesikhumba esiqinile

Ukudla okuhle kakhulu ukugcina isikhumba sakho siqinile yilokho okunothe nge-collagen, njenge-gelatin, iqanda, inhlanzi nenyama engenamafutha. Ngakho-ke kubalulekile ukuthi kudle lokhu kudla okunothe ngamaphrotheni amahle asezingeni.

Ukudla kwesikhumba esinamafutha

Uhlobo oluhle kakhulu lokudla kwalabo abanesikhumba esinamafutha esivame ukuba nezinduna wukudla okuphansi kokudla okucwengisisiwe, njengoshukela, ufulawa kakolweni, isinkwa esimhlophe ne-pasta, ukunciphisa ukuvuvukala kwezinduna. Ngaphezu kwalokho, indlela yokudla yokuvikela ukubonakala kwezinduna kufanele ibe nokudla okunothe ku-omega 3, okufana ne-flaxseed, i-olive oil, i-tuna ne-salmon, okusiza ukunciphisa ukuvuvukala kwesikhumba.

Ukudla kwesikhumba esomile

Ukudla okunothe ku-vitamin E, njengamantongomane aseBrazil, ummbila noma imbewu ye-sunflower kungukudla okungcono kakhulu kwesikhumba esomile ngoba kuthuthukisa ukubambezeleka kwesikhumba nokubambezela ukuguga kwamaseli, kugcina izindlala zesikhumba ziphilile.

Ukungezelelwa kokudla okunempilo kukavithamini E kungaba isu elihle lokwelashwa kwesikhumba esomile esingabekwa ngudokotela wesikhumba.

Ukuze isikhumba sibe sihle, ngaphezu kokudla lokhu kudla nsuku zonke, kubalulekile ukuphuza u-1.5 kuya ku-2 amalitha amanzi ngosuku futhi uhlale udla imifino ngesidlo sasemini nangesidlo sakusihlwa, ukulawula amathumbu, okusiza ukukhipha ubuthi, ngaleyo ndlela kunciphise uwoyela wesikhumba isikhumba nokunciphisa izinduna.

Izixhumanisi eziwusizo:

• Izimfihlo zesikhumba esihlala sincane njalo
• Ukudla Kokulahleka Kwezinwele
• Ukudla kokwelashwa kwezinduna