Ukudla okuhle kakhulu kwesikhumba esiphelele

-Delile

• 1. Izithelo
• 2. Izithelo ezomile
• 3. Ukhokho
• 4. Inhlanzi
• 5. Imifino nemifino
• Ukudla kwazo zonke izinhlobo zesikhumba
• 2. Isikhumba esomile
• 3. Isikhumba se-Flabby
• 4. Isikhumba esinamabala

Ukudla kwesikhumba esiphelele ikakhulu yimifino, imidumba nezithelo, ngoba kunothe ngama-antioxidants, avikela amangqamuzana esikhumba kuma-radicals wamahhala. Ngaphezu kwalokho, izinhlanzi ezinamafutha ezinjenge-sardine ne-salmon, ngokwesibonelo, zicebile ku-omega 3, ngaphandle kokufaka isandla ekugcineni i-lipids esikhunjeni, futhi iyisidakamizwa esilusizo kakhulu ekuvikeleni nasekwelapheni izinduna, ukungezwani komzimba ukhwekhwe.

Kubalulekile ukuthi ukudla okulondoloze impilo yesikhumba kukhonjiswe ngongoti wezokudla, ngoba yize kungaletha izinzuzo, kungahle kungabi okulungele kakhulu uhlobo lwesikhumba, okungaholela ekwandeni kukawoyela noma ukulahleka kokuqina, ngokwesibonelo.

1. Izithelo

Ezinye izithelo ezinjengewolintshi, i-kiwi, ulamula kanye ne-tangerine, ngokwesibonelo, zingafakwa ekudleni kwansuku zonke ukwenza ngcono ukubukeka kwesikhumba ngoba zicebile ku-vitamin C, obalulekile ekwakheni i-collagen, enikela esikhunjeni iqine ngokwengeziwe futhi inempilo.

Ngaphezu kwalokho, ama-blueberries, amajikijolo, ama-strawberry namaphayinaphu anothile ngama-antioxidants, evimbela ukulimala kwama-radicals mahhala kumaseli futhi, ngenxa yalokho, ukuguga ngaphambi kwesikhathi. Izithelo ezicebile nge-beta carotenes, njengepapaya nemango, ngokwesibonelo, nazo kufanele zifakwe ekudleni, njengoba zivikela isikhumba emisebeni ye-UVA ne-UVB, zivuna impilo yesikhumba.

Ngaphezu kwalokho, ezinye izithelo ezifana nekhabe, ikhabe, i-apula elihlutshiwe kanye ne-sitrobheli, ngokwesibonelo, zinothile emanzini, okusiza ukugcina isikhumba sinamanzi futhi kuthuthukise ukubukeka kwawo, futhi kungafakwa nasendleni yokudla yansuku zonke. Yazi okunye ukudla okunothe ngamanzi.

2. Izithelo ezomile

Izithelo ezomisiwe zicebile nge-zinc, i-magnesium, amavithamini B, i-vitamin E ne-selenium, okusiza ukugcina isikhumba siphilile futhi siqinile. Ama-hazelnuts, ama-alimondi, ama-walnuts kanye nembewu ye-flaxseed ne-sunflower acebile ku-omega-6 no-vitamin E, okusiza ukondla nokulungisa isikhumba nokuqinisa umgoqo wesikhumba, ngaphezu kokuba nezinto ezinama-antioxidant, ezisiza ukuvimbela ukuguga ngaphambi kwesikhathi. Bheka ezinye izinzuzo zezempilo zamantongomane.

3. Ukhokho

Ukhokho ucebile nge-theobromine, engeza ekusebenzeni emzimbeni ngokujwayelekile ngenxa yezakhiwo zayo ezilawula ukuvuvukala, ezikhuthazayo, ze-vasodilatory kanye ne-cholesterol, inesenzo sokuvikela izithombe, esisiza ukuvikela ukwakheka kwamabala esikhunjeni .

4. Inhlanzi

Ezinye izinhlanzi, ezinjenge-sardines ne-salmon, zicebile ku-omega-3, esiza ukufaka isandla ekugcineni ama-lipids akhona esikhumbeni nokuvikela ukubonakala kwezinduna, i-psoriasis noma ukungezwani komzimba nesikhumba, ngoba inezinto zokulwa ne-antioxidant -ukuvuvukala.

Ngaphezu kwalokho, i-omega-3 ekhona ezinhlanzini nayo iyasiza ekugcineni impilo yolwelwesi lweseli, iyishiye ithambile, inamanzi futhi iguquguquka, ngaphezu kokuvimbela ukulimala kwelanga nokuguga ngaphambi kwesikhathi. Bona ezinye izinzuzo ze-omega-3.

5. Imifino nemifino

Imifino nemifino icebile ngamavithamini namaminerali, ithuthukisa hhayi kuphela impilo yesikhumba, kepha neyomzimba wonke. Ngakho-ke, eminye imifino nemifino enjengezaqathe, upelepele, ubhatata, isikwashi, i-broccoli nesipinashi, ngokwesibonelo, kungafakwa ekudleni ukuthuthukisa ukubukeka kwesikhumba ngoba kunothile ku-beta carotenes, okusiza ukuvikela isikhumba sombani UVA ne-UVB kusuka elangeni, kushiya isikhumba sihle futhi sisagolide.

Ekondleni isikhumba esiphelele, ngaphezu kwalokhu kudla, kubalulekile ukugcina i-hydration eyanele, ngakho-ke kunconywa ukufaka i-1.5 kuya ku-2 amalitha amanzi ngosuku. Bukela le vidiyo elandelayo bese uthola ukuthi yikuphi ukudla okunamanzi amaningi ngokwengeziwe ekwakhekeni kwawo:

Ukudla kwazo zonke izinhlobo zesikhumba

Yize kubalulekile ukudla ukudla okwahlukahlukene, kunokudla okuthi, uma kudliwe kakhulu, kungasiza ekuthuthukiseni izici ezithile zesikhumba sobuso, njengezinduna, amabala, i-flaccidity noma ukoma kwesikhumba, ngokwesibonelo. Ukwazi uhlobo lwesikhumba, faka imininingwane yakho ku-calculator elandelayo:

Ukudla okusiza ukuvimbela nokwenza ngcono induna yi-salmon, sardines, tuna kanye nembewu ye-chia, ngokwesibonelo, ngoba bacebile ku-omega 3, enesenzo esimelene nokuvuvukala, esinciphisa ukuvuvukala nobomvu isici senduna.

Ngaphezu kwalokho, ukudla okunothe nge-selenium, njengokudla kwasolwandle, inyama namantongomane aseBrazil, ngokwesibonelo, kunomthelela ekwehliseni ukuvuvukala. Njenge-selenium, ithusi libuye libe nesenzo sendawo semithi elwa namagciwane, futhi lingatholakala ekudleni okufana nokudla kwasolwandle, isibindi nezinhlamvu ezigcwele, okusiza ekulweni nenduna.

Ngakolunye uhlangothi, ukudla okufana noshokoledi, amantongomane, imikhiqizo yobisi, ushukela, ukudla okunamafutha nokunezipayisi, ngokwesibonelo, kungenza isikhumba sibe neoli futhi, ngakho-ke, kufanele kugwenywe.

2. Isikhumba esomile

Ukudla okusiza ukuthuthukisa isikhumba esomile yilokho okunamanzi amaningi ekwakhiweni, njengama-radishes, utamatisi, amakhabe namakhabe, njengoba lolu hlobo lwesikhumba lusengozini yokulahlekelwa ngamanzi futhi luphelelwe amanzi. Ukufakwa kwamanzi kungatholakala nangamanzi okuphuza netiye.

Ngaphezu kwalokho, ama-alimondi, amantongomane, ama-walnuts, imbewu ye-sunflower, amakinati namantongomane aseBrazil nakho ukudla okubalulekile kwesikhumba esomile, ngoba kunothile ku-vitamin E no-omega 6, okusiza ukulungisa nokudla kwesikhumba nokuqinisa umgoqo wesikhumba.

3. Isikhumba se-Flabby

Ezinye izibonelo zokudla ezingasiza ekuvikeleni isikhumba esintengayo, kanye nokwakhiwa kwemibimbi kukhona i-orange, ulamula, i-kiwi, i-mandarin nezinye izithelo ezisawolintshi, ngoba ziqukethe uvithamini C, onikela ekukhiqizeni i-collagen, esiza ukugcina ukuqina yesikhumba. Ngaphezu kwalokho, itiye eliluhlaza, amajikijolo, uphayinaphu, ama-strawberry nokunye ukudla okunothile ngama-antioxidants nakho kusiza ukuvimbela ukuguga ngaphambi kwesikhathi.

Ukudla okunothe nge-magnesium, i-selenium ne-zinc, nakho kuneqhaza esikhunjeni esiqinile, ngoba kuvikela amaseli ekulweni nolaka ngama-radicals amahhala, kuvimbela izicubu ezixegayo futhi kuthande ukuvuselelwa kwamaseli. Izibonelo zokudla okunalawa amaminerali ngamantongomane, ummbila, izaqathe, okusanhlamvu okuphelele, amantongomane aseBrazil, inyama ebomvu, izimila zasolwandle nama-oysters, isibonelo.

4. Isikhumba esinamabala

Isivumelwano nesikhumba esinamabala noma ngokuthambekela kokuvela kwamabala yi-cocoa, njengoba ine-theobromine ekubunjweni kwayo, enesenzo sokuvikela isithombe.Ngaphezu kwalokho, i-beta-carotenes ibalulekile, ngoba ngaphezu kokuba ngama-antioxidants, ivikela isikhumba emisebeni ye-UV. Ama-beta carotenes angatholakala ekudleni okufana nepopo, imango, izaqathe, isipinashi kanye ne-broccoli, isibonelo.

Bheka kuvidiyo elandelayo, amanye amathiphu wokugcina isikhumba esihle futhi esinempilo: