Ukutya okugqwesileyo kwesikhumba esifanelekileyo

Umxholo

• 1. Iziqhamo
• 2. Iziqhamo ezomileyo
• 3. Ikhokho
• 4. Intlanzi
• 5. Imifuno kunye nemifuno
• Ukutya kohlobo ngalunye lolusu
• 2. Ulusu olomileyo
• 3. Ulusu olucekeceke
• 4. Ulusu olunamachokoza

Ukutya kwesikhumba esigqibeleleyo ikakhulu yimifuno, iimbotyi kunye neziqhamo, kuba zityebile kwii-antioxidants, ezikhusela iiseli zolusu ngokuchasene neeradicals zasimahla. Ukongeza, iintlanzi ezinamafutha ezinje ngesardard kunye nesalmon, umzekelo, zityebile kwi-omega 3, ngaphandle kokufaka isandla kulondolozo lwee-lipids eluswini, ikwaluncedo ekuchaseni nasekunyangeni amabala, Psoriasis.

Kubalulekile ukuba ukutya kugcine impilo yolusu kubonisiwe yingcali yezondlo, kuba nangona zinokuzisa izibonelelo, zisenokungabi lolona hlobo lufanelekileyo lolusu, olunokubangela ukwanda kweoyile okanye ukulahleka kokuqina, umzekelo.

1. Iziqhamo

Ezinye iziqhamo ezinje nge-orenji, i-kiwi, ilamuni kunye ne-tangerine, umzekelo, zinokufakwa kwisidlo semihla ngemihla ukuphucula ukubonakala kolusu kuba zityebile ku-vitamin C, nto leyo ebalulekileyo ekwenziweni kwe-collagen, enegalelo kulusu yomelele kwaye isempilweni.

Ukongeza, iiblueberries, amaqunube amnyama, amaqunube kunye neepinapile zityebile kwii-antioxidants, zithintela ukonakaliswa kweeradicals zasimahla kwiiseli kwaye, ngenxa yoko, ukuguga ngaphambi kwexesha. Iziqhamo ezityebileyo kwi-beta carotenes, ezifana nepapaya kunye nemango, umzekelo, kufuneka zibandakanywe ekudleni, njengoko zikhusela ulusu kwimitha ye-UVA kunye ne-UVB, zithanda impilo yolusu.

Ukongeza, ezinye iziqhamo ezinjengevatala, ivatala, iapile ecoliweyo kunye nequnube, umzekelo, zityebile emanzini, enceda ukugcina ulusu lunyibilikile kwaye luphucula inkangeleko yalo, kwaye inokufakwa nakwindlela yokutya yemihla ngemihla. Yazi okunye ukutya okunotye amanzi.

2. Iziqhamo ezomileyo

Iziqhamo ezomileyo zityebile kwi-zinc, i-magnesium, B iivithamini, i-vitamin E kunye ne-selenium, enceda ukugcina ulusu lusempilweni kwaye luqinile. Iihazelnuts, ii-almonds, ii-walnuts kunye nee-flaxseed kunye nembewu kajongilanga zityebile kwi-omega-6 kunye nevithamini E, enceda ukondla kunye nokulungisa ulusu kunye nokuqinisa isithintelo solusu, ukongeza ekubeni neempawu zokulwa ne-antioxidant, enceda ukuthintela ukuguga ngaphambi kwexesha. Jonga ezinye izibonelelo zempilo zamandongomane.

3. Ikhokho

I-cocoa ityebile kwi-theobromine, eyongeze ekusebenzeni emzimbeni ngokubanzi ngenxa yeepropathi zayo ezichasene nokuvuvukala, ezikhuthazayo, ze-vasodilatory kunye ne-cholesterol, inesenzo sokufota, esinceda ukukhusela ukwakheka kwamabala eluswini. .

4. Intlanzi

Ezinye iintlanzi, ezinje ngesardard kunye nesalmon, zityebile kwi-omega-3, encedisa ukufaka isandla kulondolozo lwee-lipids ezikhoyo eluswini kunye nokuthintela ukubonakala kwamabala, i-psoriasis okanye i-allergies yesikhumba, kuba ineempawu zokulwa ne-antioxidant -yokutsha.

Ukongeza, i-omega-3 ekhoyo kwiintlanzi ikwanceda ukugcina impilo yeseli inwebu, iyishiya ithambile, inamanzi kwaye iguquguqukayo, ukongeza kuthintelo lokonakaliswa lilanga kunye nokuguga ngaphambi kwexesha. Bona ezinye izibonelelo ze omega-3.

5. Imifuno kunye nemifuno

Imifuno kunye nemifuno zityebile iivithamini kunye neeminerals, ziphucula kungekuphela nje ulusu, kodwa umzimba uphela. Ke, eminye imifuno kunye nemifuno enje ngeminqathe, ipepile, ibhatata, isikwashi, ibroccoli kunye nesipinatshi, umzekelo, zinokufakwa ekutyeni ukuphucula ukubonakala kolusu kuba zityebile kwi-beta carotenes, enceda ukukhusela ulusu kumbane.UVA kunye ne-UVB elangeni, kushiya ulusu luluhle kwaye luyigolide.

Ukondla ulusu olugqibeleleyo, ukongeza koku kutya, kubalulekile ukugcina i-hydration eyaneleyo, ke kuyacetyiswa ukuba ufake i-1.5 ukuya kwi-2 yeelitha zamanzi ngosuku. Bukela le vidiyo ilandelayo kwaye ufumane ukuba kukuphi ukutya okunelona nani liphezulu lamanzi ekwakhiweni kwazo:

Ukutya kohlobo ngalunye lolusu

Nangona kubalulekile ukutya ukutya okwahlukeneyo, kukho ukutya okutyiwa kakhulu, kunokunceda ukuphucula iimpawu ezithile zolusu lobuso, ezinjenge-acne, amabala, i-flaccidity okanye ukoma kolusu, umzekelo. Ukwazi uhlobo lolusu, faka idatha yakho kwisibali-manani esilandelayo:

Ukutya okunceda ukukhusela kunye nokuphucula amabala yi-salmon, isardadi, ityhuna kunye nembewu ye-chia, umzekelo, kuba zityebile kwi-omega 3, enesenzo sokulwa nokudumba, ukunciphisa ukudumba kunye nobomvu uphawu lwe-acne.

Ukongeza, ukutya okutyebileyo kwi-selenium, njengokutya kwaselwandle, inyama kunye namantongomane eBrazil, umzekelo, kunegalelo ekunciphiseni ukudumba. Njenge-selenium, ikopolo nayo inesenzo sokubulala iintsholongwane, kwaye inokufumaneka kukutya okufana nokutya kwaselwandle, isibindi kunye neenkozo ezipheleleyo, ukunceda ukulwa namabala.

Kwelinye icala, ukutya okunje nge tshokholethi, amandongomane, iimveliso zobisi, iswekile, ukutya okunamafutha nokuneziqholo, umzekelo, kunokwenza ulusu lube neoli ngakumbi kwaye, ke, kufuneka kuthintelwe.

2. Ulusu olomileyo

Ukutya okunceda ukuphucula ulusu olomileyo zezo zinamanzi amaninzi ekwakhiweni, ezinje ngeeradishes, iitumato, iivatala kunye neevatala, njengoko olu hlobo lolusu lusengozini yokuphulukana namanzi kwaye luphelelwe ngamanzi. Ukuhanjiswa kwamanzi kungafezekiswa ngamanzi okusela kunye neti.

Ukongeza, iiamangile, iihazelnuts, ii-walnuts, iimbewu zikajongilanga, amandongomane kunye namantongomane aseBrazil nazo zibalulekile kukutya kwesikhumba esomileyo, kuba zityebile ngevithamini E kunye ne-omega 6, enceda ukulungisa kunye nokondla ulusu kunye nokuqinisa isithintelo solusu.

3. Ulusu olucekeceke

Eminye imizekelo yokutya okunokunceda ukuthintela ukuwohloka kolusu, kunye nokukhula kwemibimbi ziorenji, ilamuni, i-kiwi, imandarin kunye nezinye iziqhamo zesitrasi, kuba zinevithamini C, enegalelo kwimveliso yeclagen, enceda ukugcina ukuqina yesikhumba. Ukongeza, iti eluhlaza, amajikijolo, ipayinapile, amaqunube kunye nokunye ukutya okunotyebi kwii-antioxidants nako kunceda ukuthintela ukuguga ngaphambi kwexesha.

Ukutya okunotye ngemagniziyam, i-selenium kunye ne-zinc, nako kunegalelo kulusu oluqinileyo, kuba zikhusela iiseli ngokuchasene nobundlongondlongo ngee-radicals zasimahla, kuthintela izicwili ezomayo kunye nokuthanda ukuvuselelwa kweseli. Imizekelo yokutya kwezi zimbiwa ngamandongomane, umbona, iminqathe, iinkozo ezipheleleyo, amandongomane eBrazil, inyama ebomvu, ulwandle kunye neembatyisi, umzekelo.

4. Ulusu olunamachokoza

Umdibaniselwano wolusu oluneziphako okanye utyekelo lokuvela kweziphako yicocoa, njengoko ine-theobromine ekwakhiweni kwayo, enefoto ekhuselayo.Ukongeza, ii-beta-carotenes zibalulekile, kuba ukongeza kwi-antioxidants, zikwakhusela ulusu kwimitha ye-UV. I-beta carotenes inokufumaneka kukutya okunje ngepapaya, imango, iminqathe, isipinatshi kunye ne-broccoli, umzekelo.

Jonga kule vidiyo ilandelayo, ezinye iingcebiso zokugcina ulusu oluhle nolusempilweni: