Ukutya oku-5 kwesikhumba esifanelekileyo

Umxholo

• Ukutya kwesikhumba esiqinileyo
• Ukutya kwesikhumba seoli
• Ukutya kwesikhumba esomileyo

Okunye ukutya okufana nencindi ye-orenji, amandongomane aseBrazil okanye iihabile zilungile kwabo bafuna ukuba nolusu olugqibeleleyo kuba baphucula umgangatho wolusu, belushiya lunamafutha amancinci, lunamaqhakuva amancinci kwaye lubambezela imibimbi.

Ukutya oku-5 kwesikhumba esifanelekileyo, ekufuneka kutyiwe yonke imihla zezi:

1. Ijusi yeorenji - qala usuku ngeglasi enye yejusi yeorenji kwisidlo sakusasa. Le jusi ityebile kwiicarotenoids kunye nevithamin C, egcina ulusu luthambe kunye nemicu yecollagen ngokudibeneyo, kulusu oluqinileyo.

2. Chestnut-yePará - kusasa okanye emva kwemini, ungalibali ukutya i-nut yaseBrazil kuba inovitamin E kunye ne-selenium eninzi, ethi ukongeza ekugcineni iiseli zolusu ezisempilweni, inceda ekuvuseleleni iiselula.

3. Isipinatshi kunye neetumato - kwisidlo sasemini okanye isidlo sangokuhlwa, yenza isaladi yespinatshi kunye neetumato. Isipinatshi sine-lutein, ekhusela ulusu ekonakalisweni yimitha yelanga, esebenza njenge-sunscreen yendalo, kunye ne-tomato lycopene iphucula ukusasazeka kwesikhumba, ikhetha ukutya kweseli.

4. Ihabile - yongeza icephe le-oats kwisiqhamo se-smoothie, i-granola eneyogathi okanye isaladi yeziqhamo kuba ine-silicon, ekhusela ingqibelelo yezakhamzimba de zifike eluswini.

5. Beet eluhlaza - inokongezwa kwijusi okanye isaladi yonke imihla, kwaye inento ebizwa ngokuba yi-carboxypyrrolidonic acid, enceda ukugcina iiseli zolusu zifakwe amanzi kakuhle.

Oku kutya kwesikhumba kunempilo kufuneka kutyiwe rhoqo kangangexesha elincinci lenyanga e-1, eli lelona xesha lokuphumla xa ulusu luhlaziyiweyo kwaye neziphumo zokutya okufanelekileyo kwesikhumba sempilo kwaye sihle ngakumbi ziyabonakala.

Ukutya kwesikhumba esiqinileyo

Okona kutya kulungileyo ukugcina ulusu lwakho luqinile zezo zityebile kwi-collagen, efana ne-gelatin, iqanda, intlanzi kunye nenyama engenamafutha. Ke kubalulekile ukuba ukutyise oku kutya kucebile ngeprotein esemgangathweni.

Ukutya kwesikhumba seoli

Olona hlobo lokutya lufanelekileyo kwabo banolusu olunamafutha oluqhele amaqhakuva kukutya okuncinci ekutyeni okusulungekileyo, njengeswekile, umgubo wengqolowa, isonka esimhlophe kunye nepasta, ukunciphisa ukudumba kwamaqhakuva. Ukongeza, ukutya okuthintela ukubonakala kwamabala kufuneka kube nokutya okune-omega 3, enjengeflakisi, ioyile yeoyile, ityhuna kunye nesalmon, enceda ukunciphisa ukudumba kolusu.

Ukutya kwesikhumba esomileyo

Ukutya okunotyebi ku-vitamin E, okufana namandongomane eBrazil, umbona okanye imbewu kajongilanga zezona zinto zitya kakhulu kulusu olomileyo kuba ziphucula ulusu oluncinci kwaye zilibazisa ukuguga kweseli, zigcina amadlala esikhumba esempilweni.

Ukutya okuneevithamini E kunokuba sisicwangciso esifanelekileyo kunyango lolusu olomileyo olunokumiselwa ngugqirha wesikhumba.

Ukuze ulusu luhle, ukongeza ekutyeni oku kutya mihla le, kubalulekile ukuba usele i-1.5 ukuya kwi-2 yeelitha zamanzi ngosuku kwaye uhlala usitya imifuno ngesidlo sasemini kunye nesangokuhlwa, ukulawula amathumbu, ukunceda ukukhulula ityhefu, ngaloo ndlela kuncitshiswe ioli yolusu ulusu kunye namaqhakuva ancitshiswayo.

Amakhonkco aluncedo:

• Iimfihlelo zolusu oluhlala luselula
• Ukutya kokulahleka kweenwele
• Ukutya kunyango lwamabala