Iisayini ezi-8 zokutya kwakho zifuna i-Makeover

Umxholo

• Ukhutshelwe ngaphandle kwesizathu
• Izinwele Zakho Ziyacutheka
• Unenxeba elithatha unaphakade ukuphilisa
• Iikhonkwane zakho zinobume obungaqhelekanga, ubuFlethi
• Ufumana intloko ebuhlungu
• Ngequbuliso Unengxaki Yokuqhuba Ebusuku
• Ulwimi Lwakho Lukhangeleka Ludumbile
• Ulusu lwakho luziva ngathi yi-Death Valley
• Uphengululo lwe

Ngokwesiqhelo umzimba wakho uyincutshe ekuthumeleni iiodolo ezicacileyo ezikuxelela kanye le nto ziyifunayo. (Isisu esibhombolozayo njengekati lekati? "Ndondle ngoku!" Awungekhe uwagcine amehlo evulekile? "Lala!") Kodwa xa ukutya kwakho kunesikhewu sesondlo, loo miyalezo ayinakuba ngokuthe ngqo. “Umzimba wakho unokukuxelela xa uphantsi kwezondlo ezithile, kodwa abantu ngokuqhelekileyo abayiqondi loo nto kuba becinga ukuba iimpawu zivela kwenye into,” utsho uRachel Cuomo, R.D., umseki we-Kiwi Nutrition Counseling esekwe eNew Jersey.

Kwimeko apho: Ngaba unokucinga ukuba ulwimi oludumbileyo lunokuthetha ukuba ufuna ubume obungaphezulu, okanye ukuba ukhwekhwe olungapheliyo luhlala luphawu lokusilela kwe-zinc? Jonga ezi zibonakaliso ezingalindelekanga ukuba ukutya kwakho kunokuba kukho into elahlekileyo ukuze ukwazi ukulungelelanisa ukutya kwakho kwaye uphucule umzimba wakho. (Kwaye soloko uqhagamshelana nogqirha wakho ukuqinisekisa isizathu saso nasiphi na isifo.)

Ukhutshelwe ngaphandle kwesizathu

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Imeko engachazwanga ye-blues inokuthetha ukuba uyasilela kwi-vitamin B12, enceda ukugcina inkqubo yakho ye-nervous isempilweni. Kwaye nangona kulula kakhulu ukufumana i-2.4 yemihla ngemihla ye-micrograms (mcg) ekhuthazwayo evela kukutya okusekelwe kwizilwanyana njengenyama kunye namaqanda, uphononongo luka-2013 lugqibe ekubeni abantu abatya imifuno kunye nezilwanyana ezidliwayo zinomngcipheko ophezulu wokunqongophala. Kodwa ngokucwangcisa okuncinci, abatya izityalo banokuhlutha nabo. Keri Gans, R.D., umbhali we Ukutya okuncinci koTshintsho.

Ezinxulumene: Iindlela ezi-6 zokutya kwakho ziThumela iMetabolism yakho

Izinwele Zakho Ziyacutheka

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Ukulahleka kweenwele kunokuba luphawu loxinzelelo oluphambeneyo, utshintsho lwehomoni, kunye (nobunzima!) Usulelo lwe-scalp. Kodwa inokuba ngumphumo we-vitamin D encinci kakhulu, ifumene uphando olutshanje lwabasetyhini abaneminyaka eyi-18 ukuya kwi-45. phakathi kwethu mhlawumbi abazaliswa. "Andazi namnye umntu ofumana ivithamin D eyaneleyo elangeni nakukutya yedwa, utshilo u-Elizabeth Somer, u-R.D, umbhali Yitya iNdlela yakho kwi-Sexy. "Kuya kuthatha iiglasi ezintandathu zobisi oluqinisiweyo ngosuku ukuhlangabezana nemfuno yakho." Ke thetha no-doc wakho-uya kuthi acebise ngesongezelelo.

Unenxeba elithatha unaphakade ukuphilisa

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Olo ukhwekhwe olunobungozi lunokuthetha ukuba usezantsi kwi-zinc, into yokulandela umkhondo enceda ekuphiliseni amanxeba kunye nokusebenza komzimba kunye nokukwazi kwakho ukunuka nokunambitha. (Ngekhe ufune ukulahleka lonto!) Enyanisweni, nangona ingafumani ngqalelo eninzi njengezondlo ezifana ne-calcium kunye ne-vitamin D, ingxelo epapashwe ekuqaleni kwalo nyaka iqukumbele ukuba i-zinc yenye yezona zinto zibalulekileyo zokulandelela isinyithi emzimbeni. Abalimi bemifuno kunye nalabo abaneengxaki zesisu banokuba neengxaki zokufikelela kwii-milligram eziyi-8 (mg) ezinconywayo imihla ngemihla, ke qiniseka ukuba ulayishe ukutya okutyebileyo kwe-zinc njengeembatyisi okanye inyama yenkomo okanye imithombo engenanyama efana neembotyi, iinkozo ezinqatyisiweyo kunye neecashews.

Iikhonkwane zakho zinobume obungaqhelekanga, ubuFlethi

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Izikhonkwane ezikhangeleka zisicaba ngendlela engaqhelekanga okanye ezijijekileyo zidla ngokuba luphawu lokusilela kwentsimbi. Oko kunokubangela ukuba uzive udiniwe, unenkungu-nentloko, kwaye uphefumle kancinci, kukushiya ungenayo i-oomph eninzi yokuwenza ngokuzilolonga kwesiqhelo, utshilo uGans. Iindaba ezimnandi? Unokufumana i-iron eyi-18mg ecetyiswayo ngosuku ekutyeni okufana neembotyi ezimhlophe, inyama yenkomo, kunye neesiriyeli eziqinisiweyo, kodwa ukukhupha isongezelelo nako kunokukubuyisela endleleni. Ngapha koko, uphononongo lowama-2014 lwezifundo ezingaphezu kwama-20 lufumanise ukuba ukongezwa kwentsimbi mihla le kukonyusa ukusetyenziswa kweoksijini kwabasetyhini, uphawu lwentsebenzo yomzimba ephuculweyo. Kodwa isinyithi yimeko enye apho kufuneka uthethe nogqirha wakho kuqala kuba okuninzi kunokuba yingozi.

Ufumana intloko ebuhlungu

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Ezo migraines zibulalayo eziphazamisa imveliso yakho kwaye zikwenze uzive ulusizi inokuba yindlela yomzimba wakho yokukuxelela ukuba ifuna i-magnesium engaphezulu, kuba ukuba neminerali encinci kunokonakalisa umsebenzi wemithambo yegazi kwingqondo yakho. Ngokungathi iintlungu zodwa bezingekho mbi ngokwaneleyo, uphando lwakutsha nje lucebisa ukuba i-migraines inokonyusa umngcipheko wakho wokudakumba, ngoko luluvo oluhle ukudibana ne-310mg ye-magnesium ecetyiswayo yonke imihla. Yifumane kwiialmondi, isipinatshi, kunye neembotyi ezimnyama.

Ngequbuliso Unengxaki Yokuqhuba Ebusuku

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Ubunzima bokubona ebumnyameni yenye yeempawu zokuqala itanki yakho inokuba sezantsi kwi-vitamin A, edlala indima ebalulekileyo ekugcineni umbono kunye nokuthintela amehlo owomileyo. Ifumaneka kukutya okubomvu nokuorenji okufana neebhatata, iminqathe, kunye nepepile yentsimbi, “kodwa kuya kufuneka utye ivithamin A ngamafutha athile ukuze umzimba wakho uyifunxe,” utshilo uCuomo. Omnye umphelelisi omnandi wokukunceda ufikelele kwi-700mcg yakho yemihla ngemihla? Iavokhado, enokuthi inyuse ivithamin A yakho amaxesha angaphezu kwesithandathu, lutsho uphando olutsha olupapashwe Ijenali yeZondlo.

Ulwimi Lwakho Lukhangeleka Ludumbile

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Kuyamangalisa kodwa kuyinyani: Incinci kakhulu i-folic acid-a B ivithamini enceda umzimba wakho wakhe iiprotein kunye neeseli ezibomvu zegazi-zinokulingana ngokulingana nomlomo wakho, njengolwimi lwebhaluni okanye izilonda zomlomo. Okumangalisa ngakumbi? Ukuvezwa kwizixa eziphezulu zemitha yelanga ye-UV kunokuphelisa amanqanaba akho e-folate, kufunyenwe uphando lwakutsha nje. Ukulungiswa-ecaleni kokuqokelela kwiscreen selanga, osele uyenzile-kulayishwa kwimifuno etyebileyo enamagqabi afana ne-kale okanye isipinatshi ukuhlangabezana ne-400mcg yakho ecetyiswayo yemihla ngemihla.

Ulusu lwakho luziva ngathi yi-Death Valley

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Hayi, i-moisturizer yakho ayikhawulezi iyeke ukusebenza. Kusenokwenzeka ukuba ufuna i-omega-3 fatty acids, ekhuthaza ukukhula kweembumba zeseli ezinceda ulusu lwakho luxhomekeke emanzini, utshilo uSomer. Okubaluleke ngakumbi kukuba ukufumana i-omega-3 eyaneleyo kunokunciphisa umngcipheko womhlaza wolusu, ngokophando lwamva nje olupapashwe kwi Ijenali yaseMelika yeZondlo zeklinikhi. Nangona kungekho sivumelwano malunga nelona xabiso lilonke labasetyhini, iAmerican Heart Association icebisa ukutya ubuncinci ii-3.5-ounce servings zentlanzi enamafutha njenge salmon, ityhuna, okanye i-mackerel ngeveki ukuzalisa i-omega 3s. Awuyithandi intlanzi? Khetha isongezelelo okanye ukutya okuqiniswe nge-algal DHA ngaphezulu kwe-flaxseed okanye i-walnuts kuba ezo omega 3s azifunxwanga kakuhle ngumzimba, utshilo uSomer.

Uphengululo lwe