Umhlahlandlela Wezempilo Wamehlo Omile

-Delile

• Imifino
• Izithelo
• Inhlanzi nenyama
• Ubisi
• Okuyisisekelo se-Pantry
• Ungadla
• Iziphuzo
• Ukudla okudlela endlini

Ukulandela ukudla okunomsoco yingxenye eyodwa ebalulekile yokuqinisekisa ukuthi amehlo akho ahlala esesimweni esihle sempilo. Kukhona ukudla okuningi okungasiza ukugcina umbono wakho ubukhali futhi kukuvikele ekuthuthukiseni izimo ezithile zamehlo. Futhi uma uhlala unesimo esinjengeso elomile elingapheli, ukudla okudlayo okunamavithamini namaminerali athile kunganciphisa izimpawu zakho.

Bheka lolu hlu lwezitolo zokudla okunomsoco futhi okunempilo - konke okunenzuzo emehlweni akho.

Imifino

Kunezinhlobonhlobo zemifino enikeza izakhamzimba ezibalulekile ukuze uzuze amehlo akho. Imifino eminingi iqukethe ama-antioxidants abizwa nge-lutein ne-zeaxanthin, asiza ukuvikela amehlo akho ekukhanyeni okulimazayo. Isibonelo, imifino enamaqabunga, i-broccoli, namahlumela ase-brussels yimithombo emihle yalezi zinongo.

Eminye imifino iqukethe i-beta carotene, eguqulela ku-vitamin A emzimbeni futhi isize ngokubona. Amaqathi namazambane yizibonelo ezimbili zemifino enalesi sakhi.

Izithelo

Izithelo eziningi zinama-antioxidants namavithamini anganciphisa ukulimala emehlweni akho futhi anikeze ukuvikelwa. Isibonelo, ama-blueberries aqukethe i-antioxidant ebizwa nge-anthocyanin engahlinzeka ngokuvikelwa kwamehlo futhi ithuthukise nokubona kwakho.

Izithelo zamawolintshi njengamawolintshi, ubhamabhula, nolamula ziqukethe uvithamini C, enye i-antioxidant engasiza ukugcina amehlo akho enempilo.

Inhlanzi nenyama

I-Salmon, i-tuna, ne-sardine iqukethe i-omega-3 fatty acids, ekhonjisiwe ukunciphisa ukuvuvukala. I-Salmon, i-sardine, ne-mackerel nayo iyimithombo emihle kavithamini D, esiza ukuvimbela ukonakala kwe-macular, isifo samehlo esingaholela ekulahlekelweni kombono.

Ngokuphathelene nenyama, isibindi sinovithamini A, nenyama yenkomo engenamafutha, inyama yentshe ne-turkey yimithombo emihle ye-zinc. I-Zinc iyiminerali etholakala emehlweni anempilo futhi ivikela ekulimaleni.

Ubisi

Imikhiqizo eminingi yobisi iqukethe amavithamini namaminerali alungele amehlo akho. Ubisi neyogathi kuqukethe uvithamini A no-zinc. Amaqanda ane-lutein ne-zeaxanthin, ama-antioxidants afanayo atholakala kwimifino enamaqabunga. Olunye ushizi luqukethe uvithamini A, njengoshizi we-ricotta.

Okuyisisekelo se-Pantry

Imidumba efana nobhontshisi wezinso nezilima iqukethe i-zinc, kanti i-flaxseed iqukethe i-omega-3 fatty acids. Futhi, igciwane likakolweni liwumthombo omuhle kavithamini E, elinye uvithamini elingasiza ukuvimbela ukulimala kwamehlo ngokuhamba kwesikhathi.

Ungadla

Kunokudla okulula okuningana ongakudla usuku lonke okulusizo emehlweni akho. Amantongomane amaningi, ngokwesibonelo, aqukethe amavithamini abalulekile nama-antioxidants. Ama-walnuts angumthombo wama-omega-3 fatty acids, futhi ama-alimondi nembewu ye-sunflower aqukethe uvithamini E.

Iziphuzo

Itiye elihlaza linama-antioxidants anenzuzo abizwa ngama-catechins, nawo anezinto ezilwa nokuvuvukala. Futhi, kubalulekile njalo ukuhlala unamanzi ngosuku lwakho lonke.

Ukudla okudlela endlini

Noma ngabe uhlala unesimo esinjengeso elomile elingapheli noma uzama nje ukugcina amehlo akho enempilo, kubalulekile ukufaka ukudla okunomsoco ekudleni kwakho okuqukethe amavithamini namaminerali athile. Lokhu kudla akugcini ngokuvimbela ukulimala kwamehlo akho, kepha futhi kunganciphisa izimpawu zakho. Uma iso lakho elomile elomile lithinta kakhulu impilo yakho yansuku zonke, khuluma nodokotela wakho ngezinketho zakho zokwelashwa.