Ukudla Okuvikelwa Ilanga Ukuguqula Isikhumba Sakho Sibe Yinqaba Yokulwa Nemibimbi

-Delile

• Kungani ukudla lezi zithako ngesikhathi sasemini kubalulekile
• 1. Amajikijolo
• 2. Ikhabe
• 3. Amantongomane nembewu
• 4. Amaqathi nemifino enamaqabunga
• 5. Itiye eliluhlaza
• 6. Ukholifulawa
• I-Super Summer Sunblock Smoothie

Awukwazi ukudla isikrini sakho selanga. Kepha ongakudla kungasiza ekulimaleni kwelanga.

Wonke umuntu uyazi ukuqoqa esikrinini selanga ukuvimba imisebe yelanga ye-UV, kodwa kunesinyathelo esisodwa esibalulekile okungenzeka ukuthi isimiso sakho sokuvikela ilanga asikho: Isidlo sasekuseni!

Ukudla yingxenye evame ukunganakwa yokuthi sizivumelanisa kanjani nezimo zethu zangaphandle kuzo zonke izinkathi zonyaka. Ake sibheke ukuthi kungani isidlo sokuqala sosuku singalungiselela futhi sivikele ukukhanya kwakho kwehlobo okunempilo.

Kungani ukudla lezi zithako ngesikhathi sasemini kubalulekile

Kuvela ukuthi sine "washi lesikhumba," kusho uJoseph S. Takahashi, PhD, usihlalo we-neuroscience e-University of Texas Southwestern Medical Center kaPeter O'Donnell Jr. Brain Institute. Esifundweni sakhe sango-2017, uTakahashi nethimba lakhe bathole ukuthi i-enzyme elungisa isikhumba esonakaliswe yi-UV inomjikelezo wansuku zonke wokukhiqiza ongaguqulwa ngokudla ukudla ngezikhathi ezingajwayelekile.

“Kungenzeka ukuthi uma unesimiso esijwayelekile sokudla, khona-ke uzovikelwa kangcono ku-UV ngesikhathi sasemini. Uma unesimiso sokudla esingajwayelekile, lokho kungadala ushintsho oluyingozi ewashini lakho lesikhumba, ”kusho yena.

Ngakho-ke kunokudla okuphakathi kwamabili, zama ukufaka lokhu kudla okuthanda isikhumba kuma-smoothies akho ukwengeza ukuvikelwa kwelanga okungeziwe ekudleni kwakho:

1. Amajikijolo

Kwenzeka lokhu nje ukuthi izithelo zethu zasehlobo esizithandayo nazo yizo ezisiza ukusivikela ehlobo, futhi.

Ama-blueberries acebile ngama-antioxidants anamandla alwa nama-radicals amahhala angalimaza isikhumba ngenxa yokushiswa yilanga nokucindezeleka. AmaBlueberries anamandla kakhulu uma kuwuhlobo lwasendle. Futhi zingumthombo omuhle kakhulu kavithamini C, ongasiza ukuvimbela imibimbi kusuka osukwini olwandle.

Ukudla kwasekuseni okusheshayo: Yenza ukudla kwakho kokulungiselela ukudla kwasekuseni on-the-go okwenziwe ngezendlalelo zokuzenzela, imizuzu engu-15 ye-blueberry chia jam, yoghurt kakhukhunathi kanye ne-granola.

2. Ikhabe

Utamatisi waziwa ngokuqukethe i-lycopene, i-antioxidant ebhekele umbala obomvu katamatisi. Kepha amakhabe aqukethe okuningi kakhulu. ILycopene ibamba imisebe ye-UVA ne-UVB, yize kungathatha amasonto ambalwa ukuthi isikhumba sikwazi ukuvikela izithombe ngenxa yenani laso lenzuzo, ngokusho kwe-.

Ngemuva kwamasonto ambalwa nsuku zonke, ukusetshenziswa kwekhabe elinamanzi (akunzima kangako ukuphatha esimweni sezulu esishisayo!), I-lycopene ekugcineni ingasebenza njengesivikelo selanga semvelo. Abaphenyi bayaqaphela, noma kunjalo, ukuthi akuthathi indawo yezinye izindlela zokuzivikela, njenge-SPF nezingubo zokuvikela ilanga, ngokumelene namabala elanga nokonakala kwesikhumba. Kepha uma kukhulunywa ngokulwa nokuguga, lokhu kuqiniswa okungeziwe ngeke kulimaze.

Ehlangothini: Faka i-twist enezithelo ebhekeni elilandelayo lama-chip bese uwagcobisa owaletha ku-BBQ nge-watermelon salsa entsha, ene-vitamin C.

3. Amantongomane nembewu

Ama-walnuts, imbewu ye-hemp, imbewu ye-chia nefilakisi konke kuqukethe i-omega-3 ebalulekile fatty acids. Izinhlanzi namaqanda nakho kuyimithombo emikhulu yala mafutha ahlanzekile, athanda isikhumba. Imizimba yethu ayikwazi ukwenza i-omega-3s, ngakho-ke kubalulekile ukuthi siyithole ekudleni kwethu.

Yini i-omega-3s eyenzela isikhumba sakho? Basiza ukugcina ubuqotho besikhumba sakho futhi baphikisana nokuvuvukala, futhi. I-Omega-3s futhi isiza umzimba wakho ngokwemvelo ukubhekana nemiphumela yokuchitha isikhathi esincane kakhulu elangeni.

Isiphuzo esisheshayo: Ukuxuba umzila akupheli ngesitayela, ikakhulukazi lapho ungashintsha izinto bese ukhetha i-adventure yakho isikhathi ngasinye.

4. Amaqathi nemifino enamaqabunga

Imizimba yethu iguqula i-beta carotene ibe uvithamini A, obalulekile empilweni yesikhumba. Ukuhlaziywa kwe-meta ka-2007 kutholakale ukuthi i-beta carotene inikeze ukuvikelwa kwelanga kwemvelo ngemuva kwamasonto ayi-10 okufakwa njalo.

Ukudla ukudla okwehlukahlukene okunothile kulesi sakhi somzimba kwenza ukuthola i-quota yansuku zonke kube lula kancane. Amaqathi nemifino enamaqabunga afana ne-kale nesipinashi yizengezo ezinhle ezigcwele i-beta carotene ekudleni kwakho, ngisho nase-smoothies yasekuseni.

Ikakhulu, imifino enamaqabunga iphezulu kuma-antioxidants lutein ne-zeaxanthin. Lokhu ukuvikela imibimbi, ukulimala kwelanga, nomdlavuza wesikhumba.

Izinsuku zesaladi: Le saladi elula ye-kale iyindlela enhle yokudla kwasemini ephonswe izaqathe namazambane amnandi ukuletha isibhakela sangempela se-beta carotene.

5. Itiye eliluhlaza

Ku, abacwaningi bathola ukuthi ukusetshenziswa kwetiye eluhlaza kuholele kwizimila ezimbalwa ezibangelwa ukukhanya kwe-UV kumagundane. Lokhu bekungenxa ye-flavanol equkethwe yetiye eliluhlaza nelimnyama elaziwa nge-EGCG.

Esinye isifundo sesilwane kutiye oluhlaza sathola ukuthi sinciphisa ukulimala kwesikhumba ekukhanyeni kwe-UVA futhi savikela ekwehleni kwe-collagen. I-Collagen iyiprotheni yomzimba wethu egcwele kakhulu. Inika isikhumba ubuqotho bayo nokuqina kwayo.

Sip kulokhu: Sebenzisa kakhulu umkhiqizo wasehlobo bese uxukuza itiye eliluhlaza elihlile elineqhwa, amaqabunga e-mint, kanye nezithelo zakho eziyizithelo ze-citrus.

6. Ukholifulawa

Uma kukhulunywa ngemifino nezithelo, umthetho ojwayelekile wezempilo wokuphila nokuthenga ngothi ukuthambekela ekudleni okunemibala egqamile. Lokhu kungenxa yokuthi kungenzeka babe nama-antioxidants amaningi.

Kodwa ungavumeli ama-florets okhanyayo wekholifulawa akukhohlise. Le veggie ye-cruciferous ingaphandle komthetho. Ukholifulawa uqukethe ama-antioxidants anamandla asiza ukulwa nengcindezi ye-oxidative kuma-radicals wamahhala.

Ngaphezulu kwale nzuzo, ukholifulawa futhi ungukudla okuvikela imvelo ngokwemvelo ngenxa ye-histidine. Le-alpha-amino acid ishukumisa ukukhiqizwa kwe-urocanic acid, edonsa imisebe ye-UV.

Grill lokhu: Uma udla ukudla okunomsoco kwasekuseni, zama i-steak ukholifulawa nge-creamy chili-lime sauce.

I-Super Summer Sunblock Smoothie

Ngubani othi awukwazi ukuphuza isihlangu sakho selanga? Le Smoothie ikusiza ushaye ukushisa futhi iqukethe zonke izithako zokuvikela isikhumba ezibalwe ngenhla. Yengeze ekushintshaneni kwakho kwasekuseni ukuze kukhanye okunempilo kulo lonke ihlobo.

Izithako

• 1 1/2 inkomishi yetiye eluhlaza, selehlile
• 1 inkomishi eluhlaza okwesibhakabhaka
• 1 inkomishi ikhabe
• 1/2 indebe ukholifulawa
• 1 isanqante encane
• 2 isipuni. izinhliziyo ze-hemp
• 1 isipuni ijusi kalamula
• Ama-ice cubes ayi-3-5

Izikhombisi-ndlela

Beka izithako ku-blender. Hlanganisa kuze kube bushelelezi. Ukuze uthole i-smoothie ekhudlwana, sebenzisa 1 inkomishi yetiye eluhlaza.

Ngenkathi lokhu kudla okunomsoco, ukudla okuphelele kungasekela impilo yesikhumba sakho lapho kuvezwa ukukhanya kwe-UV, khumbula ukuthi akuzona izisetshenziswa ze-sunscreen. Noma kunjalo gcoba i-sunscreen nsuku zonke ukuvimbela ukulimala kwelanga nomdlavuza wesikhumba. Cabanga ngalokhu kudla njengomshuwalense ongeziwe uma kwenzeka weqa imisebe yelanga.