Ukudla Okulwa Nokuguga Ukusekela Umzimba Wakho Wama-40s-and-Beyond

-Delile

• 1. I-Watercress
• 2. Upelepele obomvu
• 3. UPapaya
• 4. Amajikijolo
• 5. Broccoli
• 6. Isipinashi
• 7. Amantongomane
• 8. Ukwatapheya
• 9. Ubhatata
• 10. Imbewu yamapomegranati
• Gcwalisa umzimba wakho ngezakhamzimba ezinamandla

Isikhumba esihle esikhanyayo siqala ngendlela esidla ngayo, kepha lokhu kudla okuphikisana nokuguga nakho kungasiza ngokuningi kunalokho.

Lapho sipakisha ukudla kwethu ngokudla okunempilo okugcwele ama-antioxidants, amafutha anempilo, amanzi, nezakhi zomzimba ezibalulekile, umzimba wethu uzokhombisa ukwazisa kwawo ngesitho sayo esikhulu kunazo zonke: isikhumba sethu.Ngemuva kwakho konke, isikhumba ngokuvamile siyingxenye yokuqala yomzimba wethu ukukhombisa inkathazo yangaphakathi, futhi kuningi kuphela okungenziwa yi-lotion, okhilimu, izifihla-buso, nama-serum ngaphambi kokuthi sibhekisise okusibhebhethekisayo.

Abaphenyi banokuthi ngisho nokudla izithelo nemifino kuyindlela ephephe kunazo zonke futhi enempilo yokulwa nokubukeka okungaqondakali nolayini abakahle. Ukulungele ukukhanya? Nakhu ukudla okungu-10 okuhle kakhulu kokulwa nokuguga ukondla umzimba wakho ngokukhanya okuvela ngaphakathi.

1. I-Watercress

Izinzuzo zezempilo ze-watercress azidumazi! Lokhu kuluhlaza okotshani obunamanzi obunamanzi okunomsoco kungumthombo omuhle we:

• i-calcium
• i-potassium
• manganese
• i-phosphorus
• amavithamini A, C, K, B-1, no-B-2

I-Watercress isebenza njenge-antiseptic yesikhumba yangaphakathi nakuwo wonke amaseli omzimba, okuholele ekuthuthukiseni umoya-mpilo wesikhumba. Igcwele amavithamini A no-C, i-may inganciphisa ama-radicals ayingozi, isize ukugcina imigqa emihle nemibimbi ikude.

Ukuzama: Faka okuncane okuluhlaza okwe-flavour esaladini lakho namuhla ngesikhumba esikhanyayo nempilo ephelele eyenziwe ngcono!

Lokhu kuluhlaza okumnandi nakho (njengoba kubonakala kuma-trout), kusiza ukugaywa (ocwaningweni olulodwa lweseli), futhi kunikeze ukwesekwa kwe-thyroid ngenxa yokuqukethwe kwe-iodine.

2. Upelepele obomvu

Upelepele obomvu obomvu ubusa kakhulu uma kukhulunywa ngokulwa nokuguga. Ngaphezu kokuqukethwe okuphezulu kukavithamini C - okulungele ukukhiqizwa kwe-collagen - upelepele obomvu obomvu uqukethe ama-antioxidants anamandla abizwa nge-carotenoids.

I-Carotenoids yizingulube zezitshalo ezibhekene nemibala egqamile ebomvu, ephuzi, newolintshi oyibona izithelo nemifino eminingi. Zinezinhlobonhlobo futhi zingasiza ukuvikela isikhumba, ukungcola, kanye nobuthi bezemvelo.

UkuzamaSika upelepele wensimbi bese uwacwilisa ku-hummus njengesidlwana, uwafake esaladini elingavuthiwe, noma uwapheke ngomfutho.

3. UPapaya

Lokhu kudla okumnandi okucebile kunothe ngama-antioxidants ahlukahlukene, amavithamini, namaminerali angahle aqine isikhumba futhi anciphise ukubonakala kwemigqa nemibimbi emihle. Lokhu kufaka phakathi:

• amavithamini A, C, K, no-E
• i-calcium
• i-potassium
• i-magnesium
• i-phosphorus
• Amavithamini B

Ububanzi obuningi bama-antioxidants kupapaya busiza ukulwa nomonakalo omkhulu wamahhala futhi kungenzeka. I-Papaya futhi iqukethe i-enzyme ebizwa nge-papain, enikeza izinzuzo ezingeziwe zokulwa nokuguga ngokusebenza njengenye yezindlela ezingcono kakhulu zokulwa nokuvuvukala. Kutholakala nasemikhiqizweni eminingi ekhipha amafutha.

Yebo-ke, ukudla upopo (noma ukusebenzisa imikhiqizo equkethe i-papain) kungasiza umzimba wakho ukukhipha amangqamuzana esikhumba afile, kukushiye unesikhumba esikhazimulayo!

Ukuzama: Fafaza ijusi elisha likalamula phezu kwepuleti elikhulu lopopo njengengxenye yesidlo sasekuseni sakho noma wenze imaski yepapaya ekhaya ubusuku bakho obulandelayo ngo!

4. Amajikijolo

Ama-blueberries acebile ngamavithamini A no-C, kanye ne-antioxidant edelela iminyaka ebizwa nge-anthocyanin. Lokhu yilokho okunikeza ama-blueberries umbala wawo olujulile, oluhlaza okwesibhakabhaka.

Lokhu kungasiza ukuvikela isikhumba ekulimaleni ngenxa yelanga, ingcindezi, nokungcola ngokuhlola impendulo yokuvuvukala kanye.

Ukuzama: Phonsa lesi sithelo esimnandi, esinoshukela ophansi esitsheni se-smoothie sasekuseni noma esitsheni sezithelo, futhi usivumele sinikeze isibhakela esihle!

5. Broccoli

I-Brokholi yindawo yamandla elwa nokuvuvukala, yokulwa nokuguga egcwele:

• amavithamini C no-K
• ama-antioxidants ahlukahlukene
• ifayibha
• umlingiswa
• lutein
• i-calcium

Umzimba wakho udinga uvithamini C ekukhiqizeni i-collagen, iphrotheni enkulu esikhunjeni ewusinikeza amandla nokuqina.

Ukuzama: Ungadla i-broccoli ingaphekiwe ukuze uthole isidlo esisheshayo, kepha uma unesikhathi, sishisa kamnandi ngaphambi kokudla. Kusukela ekulungeni okushisiwe kuya kumasoso we-pesto, ukupheka i-broccoli empeleni kusiza ukukhipha izinzuzo eziningi zezempilo zomzimba wakho.

I-lutein yezakhi zomzimba, ekulondolozeni umsebenzi wokukhumbula ubuchopho, kanye novithamini K kanye ne-calcium (okubalulekile empilweni yethambo nokuvinjelwa kwamathambo). Ngabe kukhona noma yini le anti-aging cruciferous veggie engakwazi ukuyenza?

6. Isipinashi

Isipinashi sinamanzi amakhulu futhi sigcwele ama-antioxidants asiza oksijini nokugcwalisa umzimba wonke. Ibuye icebile ku:

• amavithamini A, C, E, noK
• i-magnesium
• i-heme iron esuselwa ezitshalweni
• lutein

Lokhu okuqukethwe uvithamini C okuluhlaza okotshani okunezinhlobonhlobo kukhulisa ukukhiqizwa kwe-collagen ukugcina isikhumba siqinile futhi sibushelelezi. Kodwa akupheleli lapho. Uvithamini A olinikezayo ungakhuthaza izinwele eziqinile, ezicwebezelayo, kanti uvithamini K ukusiza ukunciphisa ukuvuvukala kumaseli.

Ukuzama: Ngeza okuncane kwesipinashi ku-smoothie, isaladi, noma i-saute. Imibono eminingi? Bheka izindlela zokupheka zesipinashi esizithandayo, kufaka phakathi ama-chips wesipinashi nama-cheesy burger.

7. Amantongomane

Amantongomane amaningi (ikakhulukazi ama-alimondi) awumthombo omuhle kavithamini E, ongasiza ukulungisa izicubu zesikhumba, ukugcina umswakama wesikhumba, nokuvikela isikhumba ekulimaleni kwemisebe ye-UV. Ama-Walnuts ngisho nama-omega-3 fatty acids alwa nokuvuvukala angasiza:

• qinisa ulwelwesi lwesikhumba
• ukuvikela ekulimaleni kwelanga
• nikeza isikhumba ukukhanya okuhle ngokugcina umgoqo waso kawoyela wemvelo

Ukuzama: Fafaza inhlanganisela yamantongomane ngaphezulu kwamasaladi akho, noma udle okuncane njengokudla okulula. Ungasusi isikhumba, futhi, njengoba izifundo zibonisa ukuthi ama-antioxidants alahlekile ngaphandle kwesikhumba.

• ukunciphisa ubungozi besifo senhliziyo (ama-walnuts) nohlobo lwesifo sikashukela esingu-2 (ama-pistachios)
• ukuvimbela okungenzeka kokuncipha kwengqondo kubantu abadala asebekhulile (ama-alimondi)

8. Ukwatapheya

Ukwatapheya unama-acid amaningi alwa nokuvuvukala akhuthaza isikhumba esibushelelezi, esinobunono. Futhi ziqukethe izakhi zomzimba ezahlukahlukene ezingabandakanya:

• amavithamini K, C, E, no-A
• Amavithamini B
• i-potassium

Okuqukethwe okuphezulu kukavithamini A kakwatapheya kungasisiza sikhiphe amangqamuzana esikhumba afile, kusishiye sinesikhumba esihle, esikhanyayo. Okuqukethwe yi-carotenoid nakho kungasiza ekuvimbeleni ubuthi kanye nokulimala okuvela emisebeni yelanga futhi kusize ukuvikela kumdlavuza wesikhumba.

Ukuzama: Phonsa enye ukwatapheya kusaladi, i-smoothie, noma vele uyidle ngesipuni. Ngesikhathi nje lapho ucabanga ukuthi uzame zonke izindlela zokudla i-avocado, sesithole ezingama-23 ngaphezulu. Ungayizama futhi ngezihloko njengemaski emangalisayo yokuthambisa ukulwa nokuvuvukala, ukunciphisa ububomvu, nokusiza ukuvimbela imibimbi!

9. Ubhatata

Umbala owolintshi wobhatata uqhamuka kwi-antioxidant ebizwa nge-beta-carotene eguqulwa ibe ngu-vitamin A. ingasiza ekubuyiseni ukuqina kwesikhumba, ikhuthaze inzuzo yesikhumba, futhi ekugcineni ifake isandla esikhunjeni esithambile, esibukeka njengentsha.

Le mifino emnandi yezimpande nayo ingumthombo omuhle wamavithamini C no-E - womabili angavikela isikhumba sethu kuma-radicals angenabungozi futhi agcine ibala lethu likhanya.

Ukuzama: Shaya enye yalezi zokupheka zamazambane amazambane azokhulisa ibhulakufesi lakho noma umdlalo wokudla okulula njenganoma iyiphi enye. I-Thanksgiving akusona isikhathi kuphela sokungeza le veggie ekudleni kwakho!

10. Imbewu yamapomegranati

Amapomegranati asetshenziswe amakhulu eminyaka njengezithelo zokwelapha ezelaphayo. Unovithamini C ophakeme futhi, amapomegranati angavikela umzimba wethu ekulimaleni okukhulu kwamahhala futhi wehlise amazinga okuvuvukala ohlelweni lwethu.

Lezi zithelo ezinempilo zinezinto ezibizwa ngama-punicalagins, ezingasiza ekulondolozeni i-collagen esikhunjeni, zinciphise izimpawu zokuguga.

Ukuzama: Fafaza lawa magugu amnandi esaladini lesipinashi walnut ukuze uthole ukwelashwa okuguga!

Ucwaningo lukhombisile futhi ukuthi ikhompiyutha ebizwa ngokuthi, ekhiqizwa lapho amapomegranati ehlangana namathumbu egciwane, ingavuselela imitochondria. Kwakunjalo nasezifundweni zamagundane.

Gcwalisa umzimba wakho ngezakhamzimba ezinamandla

Ngokuzondla ngalokhu kudla okulwa nokuguga, singathola uphethiloli wokubukeka nokuzizwa kahle kakhulu.

Uma ufuna izitshalo eziningi ezimnandi ukuze uzame, khetha izithelo nemifino ejulile ngombala. Imibala ecebile imvamisa iyisibonakaliso samakhono okulwa aqine ngokwedlulele ukugcina isikhumba sakho siphilile futhi siphilile. Imibala engaphezulu ongayilingana epuletini lakho, iyoba ngcono.

Isikhathi sokunciphisa izimpawu zokuguga nokukhanya ngempela ngaphakathi!

UNathalie Rhone, MS, RDN, i-CDN ungudokotela obhalisiwe wezokudla kanye nomuthi osebenzayo osebenza ngemithi ene-BA kwi-Psychology evela eCornell University kanye ne-MS kuClinical Nutrition evela eNew York University. Ungumsunguli weUkudla okunomsoco nguNathalie LLC, umkhuba wokuzondla ngasese eNew York City ugxile kwezempilo nokuphila kahle usebenzisa indlela yokuhlanganisa, futhiKonke Ukudla Okuhle, umkhiqizo wezokuxhumana kanye nomkhiqizo wezempilo. Lapho engasebenzi namakhasimende akhe noma kumaphrojekthi wemidiya, ungamthola ehamba nomyeni wakhe kanye ne-mini-Aussie, uBrady.