Ukutya ukuphucula ukujikeleza kwegazi

Umxholo

• Yintoni yokutya ukuphucula ukujikeleza
• Iingcebiso ezi-5 zokutya zokuphucula ukujikeleza kwegazi

Okunye ukutya okunotye ivithamin C, amanzi kunye nee-antioxidants, ezinje ngeorenji, ipepile okanye igalikhi zineempawu eziphucula ukujikeleza kwegazi, zinceda ukunciphisa ukudumba kweenyawo kunye nokuziva kwezandla ezibandayo, iintlungu emilenzeni kunye nokugcinwa kolwelo, Iimpawu ezixhaphakileyo kwabo bahamba gwenxa, ngenxa yoko ukusetyenziswa koku kutya kufanele ukuba kube yonke imihla.

Ukutya okwaneleyo kunokunceda ekuthomalaliseni ukusasazeka okungahambi kakuhle kwiinyanga ezi-3 emva kokutya, kodwa akufuneki kube kuphela kwonyango, ngakumbi ukuba emva kwelo xesha iimpawu ezinjengokudumba nokudinwa kokuphefumla ziyaqhubeka, njengoko zinokuba nemvelaphi yentliziyo kwaye / okanye isifo sezintso kwaye, ke, umntu kufuneka abonane nogqirha, ugqirha wentliziyo okanye ugqirha wamathambo.

Ukufunda ngakumbi malunga nonyango lokuhamba gwenxa jonga: Unyango lokujikeleza okungalunganga.

Yintoni yokutya ukuphucula ukujikeleza

Eminye imizekelo yokutya eyonyusa ukujikeleza kwegazi inokuba:

• Iorenji, ilamuni, i-kiwi, istrawberry - kuba zityebile ku-vitamin C, owomeleza udonga lwemithambo yegazi.
• Isalmon, ityhuna, isardadi, imbewu ye-chia- njengoko kukutya okutyebileyo kwi-omega 3, eyenza igazi libe lulwelo ngakumbi, ukuququzelela ukujikeleza.
• Igalikhi, itswele- kuba kukutya okune-allicin, nto leyo enceda ukuthintela ukuvaleka kwemithambo yegazi.
• Iitumato, iimango, amandongomane eBrazil, iiamangile - oku kukutya kutyebile kwii-antioxidants ezikhusela imithambo yegazi kwaye zigcine zisempilweni. Ukuze ufunde okungakumbi malunga nokutya okulwa ne-antioxidant jonga: Ukutya okunotye kakhulu kwii-antioxidants.
• Amagqabi e beet, iavokhado, iyogathi - kuba kukutya okutyebileyo kwi potassium enceda ukuphelisa nokulawula amanzi kwiiseli zomzimba, ukunciphisa ukudumba.

Ukusebenzisa oku kutya mihla le, unokufaka endaweni yeziselo ezibandayo kwiijusi, iziqholo ngeesosi zegalikhi kunye neoyile yeoyile okanye inyama yentlanzi. Ukongeza, kubaluleke kakhulu ukunqanda ukutya okunotyuwa kunye namanqatha, njengeesoseji, ukutya okuqhotsiweyo, iitshizi ezinamafutha okanye ukutya okulungiselelwe kwangaphambili, umzekelo, kuba kuthintela ukujikeleza kwegazi.

Iingcebiso ezi-5 zokutya zokuphucula ukujikeleza kwegazi

Ezi ngcebiso zi-5 ziindlela ezilula zokuphucula ukujikeleza kwegazi ngokutya:

1. Sela ijusi e-orenji kunye ne-sitrobheli kwisidlo sakusasa.
2. Yitya iintlanzi, njenge-salmon, ityhuna okanye isardadi kwisidlo sangokuhlwa.
3. Soloko usebenzisa igalikhi kunye netswele xa kuphekiwe.
4. Yitya imifuno ngesidlo sasemini kunye nesangokuhlwa. Zingaba ziisaladi okanye imifuno ephekiweyo.
5. Sela iglasi yejusi ye-beet yonke imihla.

Elinye icebo elibaluleke kakhulu kukusela iti yegorse imini yonke. Ukufunda ngakumbi ngale teyi jonga: Iti ukuphucula ukujikeleza.

Kukujikeleza okungalunganga okubangela iimpawu ezinje ngokurhawuzelela kunye nokuba ndindisholo emalungwini, jonga ke izizathu ezili-12 zokurhawuzelela emzimbeni kunye nendlela yokuyinyanga.