Ukutya okuyi-10 kokulahla imibimbi

Umxholo

• 1. Utamatisi
• 2. Iavokhado
• 3. I-nut yaseBrazil
• 4. Iflakisi
• 5. I-salmon kunye neentlanzi ezinamafutha
• 6. Iziqhamo ezibomvu nezibomvu
• 7. Amaqanda
• 8. Brokholi
• 9. Iti eluhlaza
• 10. Umnqathe

Okunye kokutya okuphambili okuthintela ukuguga kweseli kunye nokulibazisa ukuvela kwemibimbi ngamandongomane, amajikijolo, iavokhado kunye nesalmon.

Oku kutya kutyebile kwii-antioxidants ezisebenza ukulwa nokuguga ngaphambi kwexesha kunye nokuphucula impilo yolusu, ukongeza kokuqulatha izondlo ezithanda ukuveliswa kweeseli ngokufanelekileyo.

Nazi izidlo ezili-10 eziphezulu ezilwa nemibimbi kwaye ufunde ukuzisebenzisa.

1. Utamatisi

Iitumato zityebe kakhulu kwi-lycopene, yenye yezona zinto zinamandla kwindalo. ILycopene inceda ukukhusela ulusu kwiziphumo zokukhanya kwelanga kwaye, kunye nevithamini C, ekwiitumato, yenza isithintelo esikhulu kwimibimbi namabala abangelwa yimitha yelanga.

I-Lycopene ikhona ngobuninzi bokutya okuvela kwiitumato eziye zafumana unyango lobushushu, njenge-tomato sauce. Ke, okufanelekileyo kukutya ubuncinci iitispuni ezi-5 zesosi yetumato ngosuku.

2. Iavokhado

Sele isetyenziswa ngokubanzi kwizithambiso nakwiimveliso zobuhle, iavokhado ityebile ku-vitamin E, osebenza njenge-antioxidant enamandla ngakumbi kunovithamin C, nakwiivithamini ze-B, ezibalulekileyo ekuveliseni iiseli.

Ke, lo mxube weevithamini uthanda ukuvuselelwa kwesikhumba okukhawulezileyo kunye nokusempilweni, ukugcina umncinci ixesha elide. Ukufumana ezi zibonelelo, kuya kufuneka utye malunga neepunipoli ezi-2 zeavokhado ngosuku.

3. I-nut yaseBrazil

Amantongomane aseBrazil ngomnye wemithombo ephambili ye-selenium, isimbiwa esinceda ukulawula imveliso yehomoni emzimbeni, ekhusela iseli ye-DNA kwaye isebenza njenge-antioxidant.

Ukongeza, amantongomane aseBrazil atyebile kwi-omega-3s, kwaye izibonelelo zabo sele zifunyenwe ngokutya iyunithi enye yee-chestnuts ngosuku. Jonga zonke izibonelelo zamantongomane eBrazil.

4. Iflakisi

Iflakisi yenye yezona mithombo ziphambili ze-omega-3 kubukumkani bezityalo, kunye nokuba sisityebi kwifayibha kunye nokunceda ukunciphisa umzimba, okunceda ukulahla ulusu olucekeceke nolungenabomi.

Ukufumana okuninzi kwizibonelelo zayo, kuya kufuneka utye iflakisi etyumkileyo ngohlobo lomgubo kwaye, ukuba kunokwenzeka, uyityumze imbewu ngexesha lokusetyenziswa. Into efanelekileyo kukutya ubuncinci iitispuni ezimbini ngosuku, ezinokongezwa kwiicereal, iyogathi okanye iivithamini.

5. I-salmon kunye neentlanzi ezinamafutha

Iintlanzi ezinamafutha ezifana nesalmon, ityhuna kunye nesardadi zityebile kwi-omega-3, uhlobo lwamafutha olunceda ukunciphisa ukudumba emzimbeni, luthambise ulusu kwaye lukhusele ekonakalisweni yimitha ye-UVB, enefuthe elikhulu ekugugeni kolusu ngaphambi kwexesha ngokubonakala kwamabala.

Eyona nto ilungileyo kukutya ezi ntlanzi ubuncinci ama-3 ngeveki, kunye nokutya okunesondlo okunotyebileyo kumanqatha alungileyo, imicu kunye namanzi.

6. Iziqhamo ezibomvu nezibomvu

Iziqhamo ezibomvu ezinje ngamaqunube, amaqunube kunye neeblueberries zityebile kwii-anthocyanins, iikhompawundi ezinceda ukugcina i-collagen yesikhumba, ukugcina ubume bayo kunye nokuthintela ukonakala kwayo.

Ukongeza, ii-anthocyanins zonyusa ifuthe le-antioxidant ye-vitamin C, ethi ibuye ibe negalelo kwezempilo. Ukusetyenziswa okucetyiswayo yi-1 yokutya iziqhamo ezibomvu ngosuku, ezinokulinganiswa malunga neeyunithi ezili-10 ngosuku.

7. Amaqanda

Amaqanda angumthombo opheleleyo weeproteni, etyebile kwi-amino acid glycine, proline kunye ne-lysine, izinto eziyimfuneko kwimveliso ye-collagen, into enika inkxaso kunye nokuqina kwesikhumba.

Ukonyusa ukufunxwa kweeproteni zamaqanda emathunjini, kufuneka ityiwe iphelele, kubandakanya ne-yolk.

8. Brokholi

Imifuno eluhlaza efana nebroccoli kunye nesipinatshi yimithombo yezakhamzimba ezinjengevithamini C, icarotenoids kunye necoenzyme Q10, zonke zibalulekile kwimpilo elungileyo kunye nokuzala kweseli.

Izibonelelo zalo zifunyanwa ikakhulu xa i-broccoli iyindalo kwaye ipholile kancinci.

9. Iti eluhlaza

Ukongeza ekuncedeni ukunciphisa umzimba, iti eluhlaza ikwafaka igalelo kulusu lokuthambisa kunye nempilo ngenxa yomxholo wayo omkhulu weekatekini, izinto ezinamandla aphezulu okulwa nokulwa nokudumba.

Ukukhupha iikatekini kwiti kuye kwelona liphezulu, amagqabi eti omileyo aluhlaza kufuneka abiliswe ubuncinci imizuzu emi-5 emanzini ngaphambi kokucima ubushushu. Funda indlela yokuthatha iti eluhlaza ukunciphisa umzimba.

10. Umnqathe

Iminqathe yenye yemithombo yokutya ephambili ye-beta-carotene, isondlo esikhusela ulusu ekugugeni okubangelwa lilanga. Esi sondlo sifumaneka kumanqanaba aphezulu kwiinqwelo ze-organic, ekufuneka zikhethwe ngendlela efanelekileyo, zibandakanyiwe kwiisaladi nakwiijusi. Jonga kwakhona Uyenza njani indlela yokutya ene-collagen.