Isikhumba esinamafutha, uzodlani?

-Delile

• Yini okufanele udle
• Uvithamini A
• Izinki
• Amavithamini C no-E
• Izinhlamvu eziphelele
• Omega 3
• Okungafanele kudliwe

Ukusiza ukulawula isikhumba esinamafutha, indlela yokudla kufanele icebe izakhamzimba ezinjengevithamini A, C no-E, ezinama-antioxidants anamandla futhi futhi enza ukulinganisela ukukhiqizwa kwe-sebum yizindlala ezibusayo.

Lezi zakhi zomzimba zikhona ekudleni okufana nokherothi, amawolintshi nophopo, kodwa futhi kuyadingeka ukuthi kususwe ukudla okungekho kahle esikhunjeni, njengoshokoledi nofulawa omhlophe, kwimenyu.

Yini okufanele udle

Uvithamini A

UVitamin A yisakhi esibalulekile sokugcina impilo yesikhumba, izinzipho nezinwele, ekubeni yisakhi esikhulu sokuvikela izinduna. Kutholakala ekudleni okusawolintshi nophuzi, njengezinqathe, upopoya, umango, utamatisi, isibindi namaqanda amaqanda. Bheka uhlu olugcwele lokudla okunothe ku-vitamin A.

Izinki

Ukudla okuphansi kwe-zinc kuvusa ukuvela kwezinduna, ikakhulukazi izinduna ezine-pus nokuvuvukala okuningi, futhi kuyadingeka ukukhulisa ukusetshenziswa kokudla okufana nembewu yamathanga, inyama, amakinati kanye nama-alimondi.

Amavithamini C no-E

Angama-antioxidants anamandla anciphisa ukuguga kwesikhumba futhi asheshise ukuphulukiswa, atholakala ekudleni okufana ne-orange, uphayinaphu, i-mandarin, ulamula, ukwatapheya, amantongomane, iqanda.

Izinhlamvu eziphelele

Ngenxa yokuthi zinenkomba ephansi ye-glycemic, okusanhlamvu okuphelele njengelayisi elinsundu, isinkwa esinsundu kanye ne-pasta ephelele kusiza ukulawula amazinga kashukela egazini, okuthanda ukukhiqizwa okuncane kwamahomoni okushukumisa ukukhiqizwa kukawoyela esikhunjeni.

Omega 3

I-Omega-3 ngamafutha alwa nokuvuvukala akhona ekudleni okufana ne-chia, flaxseed, sardines, tuna, salmon, amantongomane, u-olive oil ne-avocado, okusiza ukwelapha izinduna nokuvimbela ukuvela kokuvuvukala okusha esikhunjeni.

Okungafanele kudliwe

Ukudla okufanele kugwenywe ikakhulukazi lokho okunothi ushukela, ufulawa omhlophe namafutha amabi, njenge:

• Ushukela: amaswidi ngokujwayelekile, iziphuzo ezibandayo, amajusi asezimbonini, ushokoledi oluyimpuphu;
• Ufulawa omhlophe: isinkwa esimhlophe, amakhekhe, amakhukhi, imikhiqizo ebhikawozi;
• Amafutha emifino acwengekile, njengowoyela wesoya, ummbila nobhekilanga;
• Ubisi nemikhiqizo yobisi, ikakhulukazi labo abasikiwe, njengoba beshukumisa ukwanda nokuwohloka kwezinduna;
• Ukudla okunothe iodinenjengokudla kwasolwandle, kwasolwandle kanye nobhiya.

Ukudla okunotha ngofulawa noshukela kufanele kugwenywe ngoba imvamisa kungukudla okunenkomba ephezulu ye-glycemic, okukhuthaza ukukhiqizwa kwamahomoni afana ne-insulin ne-IGF-1, okwandisa ukugcwala kwesikhumba nokukhuthaza ukuzuza kwesisindo. Bona itafula eliphelele elinenkomba yokudla ye-glycemic.

Ukuze ube nesikhumba esihle, eziningi zidinga nezinqubo zezimonyo kanye nokusetshenziswa kwemikhiqizo yokunakekelwa kwesikhumba, ngakho-ke thola ukuthi iziphi izindlela zokwelapha ezifanele uhlobo ngalunye lwezinduna.