Ukudla okuyi-10 kokuqeda imibimbi

-Delile

• 1. Utamatisi
• 2. Ukwatapheya
• 3. I-nut yaseBrazil
• 4. Ifilakisi
• 5. I-salmon nezinhlanzi ezinonile
• 6. Izithelo ezibomvu nezinsomi
• 7. Amaqanda
• 8. Broccoli
• 9. Itiye eliluhlaza
• 10. Isanqante

Okunye ukudla okuyinhloko okuvimbela ukuguga kwamaseli nokubambezela ukuvela kwemibimbi ngamantongomane, amajikijolo, ukwatapheya kanye nesalmon.

Lokhu kudla kunothe ngama-antioxidants asebenza ukulwa nokuguga ngaphambi kwesikhathi nokuthuthukisa impilo yesikhumba, ngaphezu kokuqukethe izakhamzimba ezithanda ukukhiqizwa okufanele kwamaseli.

Nakhu ukudla okuyishumi okuphezulu okulwa nemibimbi futhi ufunde ukukusebenzisa.

1. Utamatisi

Utamatisi ucebe kakhulu nge-lycopene, enye yama-antioxidants anamandla kakhulu emvelo. ILycopene isiza ukuvikela isikhumba emiphumeleni yokukhanya kwelanga futhi, kanye novithamini C, obuye ubekhona kutamatisi, wakhe umgoqo omkhulu ekulweni nemibimbi namabala abangelwa yimisebe yelanga.

I-Lycopene itholakala ngobuningi ekudleni okususelwa kutamatisi othole ukwelashwa okushisa, njenge-tomato sauce. Ngakho-ke, okuhle ukuthi kudle okungenani izipuni eziyi-5 zesosi setamatisi ngosuku.

2. Ukwatapheya

Isivele isetshenziswa kakhulu kokhilimu nemikhiqizo yobuhle, ukwatapheya ucebile ngovithamini E, osebenza njenge-antioxidant enamandla kakhulu kunovithamini C, kanye namavithamini B, abalulekile ekukhiqizeni amaseli.

Ngakho-ke, le nhlanganisela yamavithamini ithanda ukuvuselelwa kwesikhumba okunempilo futhi okunempilo, ukusigcina sisencane isikhathi eside. Ukuthola lezi zinzuzo, kufanele udle cishe izipuni ezimbili ze-avocado ngosuku.

3. I-nut yaseBrazil

Amantongomane aseBrazil angomunye wemithombo esemqoka ye-selenium, okuyiminerali esiza ukulawula ukukhiqizwa kwamahomoni emzimbeni, evikela i-DNA yeseli futhi isebenza njenge-antioxidant.

Ngaphezu kwalokho, amantongomane aseBrazil acebile ngama-omega-3s, futhi izinzuzo zawo sezivele zitholwe ngokudla iyunithi elilodwa lama-chestnut ngosuku. Bona zonke izinzuzo zamantongomane eBrazil.

4. Ifilakisi

I-flaxseed ingenye yemithombo esemqoka ye-omega-3 embusweni wezitshalo, kanye nokuba nesicebi ku-fiber nokusiza ukunciphisa isisindo, okusiza ukuqeda isikhumba esingenalutho nesingaphili.

Ukuze uzuze kakhulu ezinzuzweni zayo, kufanele udle ifilakisi elichoboziwe ngendlela kafulawa futhi, uma kungenzeka, uqede imbewu ngesikhathi sokudla. Okufanelekile ukusebenzisa okungenani amathisipuni ama-2 ngosuku, angangezwa okusanhlamvu, ama-yogathi noma amavithamini.

5. I-salmon nezinhlanzi ezinonile

Izinhlanzi ezinamafutha ezinjenge-salmon, i-tuna kanye ne-sardine zicebile nge-omega-3, uhlobo lwamafutha olusiza ukunciphisa ukuvuvukala emzimbeni, liswakalise isikhumba futhi silivikele emonakalweni wemisebe ye-UVB, enethonya elikhulu ekugugeni kwesikhumba ngaphambi kwesikhathi ekubukekeni kwamabala.

Inhloso yokudla lezi zinhlanzi okungenani ama-3 ngesonto, kanye nokudla okunomsoco okunothe ngamafutha amahle, imicu namanzi.

6. Izithelo ezibomvu nezinsomi

Izithelo ezibomvu njengama-strawberry, ama-raspberries nama-blueberries anothile ngama-anthocyanins, amakhemikhali asiza ukugcina i-collagen yesikhumba, ukugcina ukwakheka kwayo nokuvimbela ukonakala kwaso.

Ngaphezu kwalokho, ama-anthocyanins andisa umphumela we-antioxidant kavithamini C, oqhubeka nokuba nomthelela empilweni yesikhumba. Ukusetshenziswa okunconyiwe ukukhishwa kwezithelo ezibomvu ezi-1 ngosuku, ezingalinganiswa cishe ngamayunithi ayi-10 ngosuku.

7. Amaqanda

Amaqanda angumthombo ophelele wamaprotheni, acebile kuma-amino acid glycine, i-proline ne-lysine, amakhemikhali abalulekile ekukhiqizeni i-collagen, into enikeza ukwesekwa nokuqina kwesikhumba.

Ukukhulisa ukumuncwa kwamaprotheni amaqanda emathunjini, kufanele adliwe ephelele, kufaka phakathi isikhuphasha.

8. Broccoli

Imifino eluhlaza efana ne-broccoli nesipinashi yimithombo yezakhi zomzimba ezinjengevithamini C, i-carotenoids ne-coenzyme Q10, konke kubalulekile ekukhiqizweni kwezempilo okunempilo nokukhiqizwa kwamangqamuzana esikhumba.

Izinzuzo zayo zitholakala ikakhulu lapho i-broccoli ingokwemvelo futhi ishushu kancane.

9. Itiye eliluhlaza

Ngaphandle kokukusiza wehlise isisindo, itiye eliluhlaza linomthelela ekunciphiseni isikhumba nasempilweni ngenxa yokuqukethwe kwalo okuphezulu kwamakhathinikhi, izinto ezinamandla amakhulu okulwa nokulwa nokuvuvukala.

Ukukhipha amakatekini etiyeni kuye phezulu, amaqabunga weti eluhlaza okomile kufanele abiliswe okungenani imizuzu emihlanu emanzini ngaphambi kokucisha umlilo. Funda ukuthi ungathatha kanjani itiye eliluhlaza ukuze unciphise isisindo.

10. Isanqante

Izaqathe zingenye yemithombo yokudla eyinhloko ye-beta-carotene, isakhi esivikela isikhumba ekugugeni okubangelwa ukukhanya kwelanga. Lesi sakhi somzimba sitholakala ekugxileni okuphezulu kukherothi ophilayo, okufanele kusetshenziswe kahle ngendlela yawo eluhlaza, kufakwe kumasaladi nakumajusi. Bona futhi ukuthi Ungakwenza kanjani ukudla okunothe ngama-collagen.