Ukudla okulungele isikhumba - ukudla okungama-25 okulungele isikhumba

Ukudla okunomsoco kubaluleke kakhulu empilweni. Nakuba ukudla okungenampilo kubangela ukukhuluphala, kulimaza umzimba nezitho ezifana nenhliziyo nesibindi. Kodwa umphumela wokudla okunomsoco awugcini kulokhu. Kubalulekile futhi empilweni yesikhumba, okuyisitho esithatha indawo enkulu emzimbeni wethu. Esikudlayo kuthinta kakhulu impilo nokuguga kwesikhumba. Ngalo mqondo, ukudla okulungele isikhumba kuzuza ukubaluleka. Manje ake sikhulume ngokudla okulungele isikhumba kanye nezinzuzo zako esikhumbeni ukwenza isikhumba sibukeke sinempilo.

Ukudla Okulungele Isikhumba

1) Izinhlanzi ezinamafutha

Uhlobo lwenhlanzi, i-mackerel nezinhlanzi ezinamafutha njenge-herring ziwukudla okuhle kakhulu kwempilo yesikhumba. Kucebile okubalulekile ekugcineni impilo yesikhumba i-omega 3 fatty acids umthombo. I-Omega 3 fatty acids ithambisa isikhumba. Uma kwenzeka ukuntula emzimbeni, ukoma kwesikhumba kwenzeka. Amafutha e-omega 3 ezinhlanzini anciphisa ukuvuvukala okubangela ububomvu nezinduna. 

Izinhlanzi ezinamafutha nazo ziyi-antioxidant ebalulekile esikhumbeni. Vitamin E umthombo. I-Vitamin E iyadingeka ukuvikela isikhumba ngokumelene nama-radicals mahhala nokuvuvukala.

2) Ukwatapheya

ukwatapheya Icebile ngamafutha anempilo. Lawa mafutha abalulekile emisebenzini eminingi emzimbeni wethu, njengempilo yesikhumba. Kudingeka zithathwe ngokwanele ukuze zenze isikhumba sithambile futhi sibe manzi. Ukwatapheya uqukethe izinto ezivikela isikhumba elangeni. Ukulimala kwe-UV esikhumbeni kungabangela imibimbi nezinye izimpawu zokuguga. Ukotapheya futhi ungumthombo omuhle kavithamini E, ovikela isikhumba emonakalweni we-oxidative. I-Vitamin C iyadingeka futhi empilweni yesikhumba. Iphrotheni eyinhloko yesakhiwo egcina isikhumba siqinile futhi sinempilo i-collagen Idinga uvithamini C ukuze yakheke.

3) I-Walnut

I-WalnutInezici eziningi ezenza kube ukudla okuhle kakhulu kwesikhumba esinempilo. Iwumthombo wamafutha acid abalulekile, okungamafutha umzimba ongakwazi ukuwenza ngokwawo. Inothile kukho kokubili i-omega 3 ne-omega 6 fatty acids kunamanye amantongomane amaningi. Amafutha e-Omega 3 anciphisa ukuvuvukala esikhumbeni. Iqukethe uvithamini E, uvithamini C kanye ne-selenium, okungama-antioxidants abalulekile.

4) Ubhekilanga

Ngokuvamile, amantongomane kanye nembewu kuyimithombo yokudla okuthuthukisa isikhumba. Ubhekilanga Imbewu iyisibonelo esiphelele. Iqukethe amazinga aphezulu kavithamini E, i-selenium ne-zinc. Lezi zakhi zibalulekile empilweni yesikhumba.

5) Ubhatata

i-beta-carotene Kuwumsoco otholakala ezitshalweni. Isebenza njenge-provitamin A, engaguqulwa ibe yi-vitamin A emzimbeni wethu. I-Beta-carotene itholakala emifino efana namawolintshi, izaqathi, isipinashi, nobhatata. Ubhatata Iwumthombo omuhle kakhulu we-beta-carotene. I-carotenoids efana ne-beta-carotene igcina isikhumba sinempilo ngokwenza njenge-sunscreen yemvelo.

6) Upelepele

Upelepele uwumthombo omuhle kakhulu we-beta-carotene, eguqulwa ibe uvithamini A emzimbeni. Iqukethe uvithamini C odingekayo ukwenza i-collagen eqinisa futhi iqinise isikhumba. Ukudla uvithamini C omningi kunciphisa ingozi yokuba nemibimbi kanye nokoma kwesikhumba ngokukhula.

7) I-Broccoli

broccoliIqukethe amavithamini namaminerali amaningi abalulekile empilweni yesikhumba, njenge-zinc, uvithamini A no-vitamin C. Futhi iqukethe i-lutein, i-carotenoid efana ne-beta-carotene. I-Lutein ivikela isikhumba emonakalweni we-oxidative. Lokhu kuvimbela isikhumba ukuthi singomi futhi sishwabene. I-sulforaphane kokuqukethwe kwayo ivikela emonakalweni welanga. Iphinde ivikele izinga le-collagen esikhumbeni.

8) Utamatisi

utamatisi Iwumthombo omkhulu kavithamini C. Iqukethe i-carotenoid ebalulekile njenge-lycopene. I-Beta-carotene, i-lutein ne-lycopene ivikela isikhumba emonakalweni welanga. Kuyasiza futhi ukuvimbela imibimbi.

Kudingekile ukudla utamatisi ngomthombo wamafutha njengoshizi noma amafutha omnqumo. Amafutha akhulisa ukumuncwa kwe-carotenoids.

9) Isoya

I-Soy iqukethe ama-isoflavones angalingisa noma avimbe i-estrogen emzimbeni wethu. Ama-Isoflavone anenzuzo esikhumbeni. Inciphisa imibimbi emihle. Ivikela amangqamuzana emonakalweni nasemisebeni ye-UV. Kuyasiza ukuvikela umdlavuza wesikhumba.

10) Ushokoledi Omnyama

Imiphumela ye-cocoa esikhumbeni iyamangalisa kakhulu. Igcina isikhumba simanzi. Iqukethe okungenani u-70% we-cocoa ukuze ukwandise izinzuzo futhi ugcine ushukela usezingeni eliphansi ushokoledi omnyama kufanele adle.

11) itiye eluhlaza

Itiye elihlaza ivikela isikhumba ekulimaleni nasekugugeni. Amakhemikhali anamandla atholakala kuwo abizwa ngokuthi ama-catechin futhi athuthukisa impilo yesikhumba. Itiye elihlaza, eliqukethe ama-antioxidants amaningi, livikela isikhumba emonakalweni welanga. Yandisa umswakama wesikhumba nokunwebeka.

12) Isanqante

izaqatheInothile nge-beta carotene. I-Beta carotene inezakhiwo ze-antioxidant ezivimbela ukulimala kweseli ne-DNA. Kodwa ungadli izaqathe, ngoba kungabangela ukuguquguquka kwesikhumba.

13) Amafutha omnqumo

amafutha omnqumoIqukethe uvithamini E, okhipha ubuthi. Ukuwugcoba kuvikela isikhumba emisebeni ye-UV futhi kunciphisa ingozi yomdlavuza wesikhumba. 

14) Ubisi

ubisi Inikeza i-calcium, i-vitamin D nezinye izakhi. Futhi iqukethe i-alpha hydroxy acids (AHAs) esiza ukukhuthaza impilo yesikhumba. I-AHA isebenza ngokuvuselela i-collagen ne-elastin. Iphinde ithuthukise i-epidermolysis, esiza ukususa ungqimba oluphezulu lwesikhumba. 

15) i-almond

Um-alimondiIcebile ku-alpha-tocopherol, enye yezakhi zomndeni we-vitamin E. Amagremu angu-100 ama-alimondi aqukethe u-26 mg we-alpha-tocopherol futhi asiza ukuvikela isikhumba emisebeni ye-UV eyingozi. Futhi iwumthombo omuhle kakhulu wama-flavonoid afaka isandla ekwehliseni amazinga engcindezi ye-oxidative.

16) I-Strawberry

strawberry iqukethe inani elihle levithamini C, i-phenolic compounds, i-flavonoids ne-fiber. Ngenxa yalezi zakhiwo, ukudla ama-strawberry kusiza ekwelapheni izinkinga ezihlobene nesikhumba njengokuqubuka kwesikhumba, induna, ukulunywa.

17) Igalikhi

garlicKuwukudla okuyisimangaliso osekusetshenziswe iminyaka eminingi njenge-antibiotic. Icebile ngamavithamini C no-B6, insimbi, i-magnesium, i-calcium, i-potassium. Ine-antimicrobial, antioxidant kanye ne-anti-inflammatory properties. Ngakho-ke, kusiza ukulwa nezifo zesikhumba. Inciphisa ukuvuvukala nokuqubuka kwesikhumba futhi ikhiphe ubuthi.

18) Isipinashi

Lesi sitshalo esinamaqabunga amnyama singuchwepheshe ekuxazululeni izinkinga zesikhumba. Ithuthukisa izinkinga zamathumbu ngokuqukethwe kwayo kwe-fiber. Ngale ndlela, ivimbela ukuqubuka kwesikhumba. Amavithamini namaminerali aqukethe anikeza umsoco kumangqamuzana esikhumba.

19) Upelepele omnyama

Upelepele omnyamaIsetshenziswa kabanzi njengesinongo futhi ithuthukisa impilo yesikhumba.

20) Owolintshi

orangeIqukethe uvithamini C, amaminerali, i-fiber, evimbela izifo ngokwelapha izifo zesikhumba. Ingenye yezithelo ezisawolintshi ezinhle kakhulu ezingadliwa impilo yesikhumba. Ukuphuza ijusi yewolintshi njalo kwandisa ama-carotenoid esikhumba kanye nezinga le-antioxidant esikhumbeni. Ama-Antioxidants asiza ukuvikela isikhumba emisebeni eyingozi, e-pigmentation futhi uvimbele ukuvuvukala. Iphinde iqinise amasosha omzimba, ngaleyo ndlela ivikele isikhumba ezifweni nasezifweni.

21) Iqanda

iqanda Iwumthombo wamavithamini A, D, E no-K ancibilikayo ngamafutha, amaminerali namaprotheni. La mavithamini asiza ukukhipha ubuthi. Inezici ze-antioxidant ezinciphisa amathuba okuba nezinduna, ama-rashes kanye nezifo. 

22) I-tuna

I-Tuna Iwumthombo omuhle kakhulu wamavithamini A no-D kanye nama-omega-3 fatty acids. I-Vitamin A isebenza njenge-antioxidant futhi i-vitamin D ivikela isikhumba emisebeni ye-UV. I-Omega-3 fatty acids inciphisa ukuvuvukala.

23) Kiwi

kiwi Iqukethe amanani abalulekile e-carotenoids, i-fiber, i-potassium, amavithamini K, E no-C, asiza ukuqinisa amasosha omzimba, ukuvimbela izifo ezibangelwa amagciwane, ukunciphisa ukuvuvukala futhi kunciphise ama-radicals mahhala oksijini.

24) I-yogurt

IyogathiIqukethe amagciwane amathumbu amahle asiza ukugaya. Ukugaya kanye nempilo yesikhumba kuxhumene. Ngoba ukugaya nokunyakaza kwamathumbu kunciphisa ithuba lokukhula ngokweqile kwamagciwane ayingozi kukholoni. Lokhu kusho ukunqwabelana okunobuthi obuncane emzimbeni. Ukufaka iyogathi phezulu esikhumbeni kuthuthukisa kakhulu impilo yesikhumba.

25)Amanzi

Ukuphuza amanzi anele kugcina umzimba uhlanzekile. Lokhu kusiza amaseli esikhumba ukukhulula ubuthi. Amanzi asekela ukusebenza kwawo wonke amasistimu emzimbeni futhi azuzisa isikhumba ngezindlela eziningi. Isibonelo, ukuba nomswakama emzimbeni kuvikela amangqamuzana esikhumba emonakalweni obangelwa izici zemvelo. Futhi, i-hydration yenza kube lula ukuthi amangqamuzana esikhumba amunce imisoco futhi akhulule ubuthi.

Okucatshangelwayo Ngempilo Yesikhumba

• Vikela isikhumba sakho emisebeni ye-UV ngokusebenzisa i-sunscreen ephezulu ye-SPF noma usebenzisa isambulela ngaphambi kokuphumela ngaphandle.
• Phuza amanzi kanye namanzi e-detox ukusiza ukukhipha ubuthi.
• Ungakudli ukudla okubabayo kakhulu.
• Yidla ukudla okuzenzela.
• Njalo susa izimonyo zakho ngaphambi kokulala.
• Xhumana nodokotela wesikhumba uma ubona ukuguga noma amabala esikhumba esixegekile.
• Musa ukunwaya ukuqhuma.
• Ungawakhiphi amaqhubu ngoba angashiya isibazi esihlala njalo.

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