Ukutya okuLwa nokuguga ukuxhasa umzimba wakho wama-40-nangaphaya

Umxholo

• 1. Umjelo wamanzi
• 2. Ipepile ebomvu yentsimbi
• 3. Ipapaya
• 4. Iiblueberries
• 5. Brokholi
• 6. Ispinatshi
• 7. Amandongomane
• 8. Iavokhado
• 9. Iibhatata ezimnandi
• 10. Imbewu yeRharnate
• Umkhukula umzimba wakho ngezondlo ezinamandla

Intle, isikhumba esikhanyayo siqala kwindlela esidla ngayo, kodwa oku kutya kungaluphali kunokunceda ngaphezu koko.

Xa sipakisha ukutya kwethu ngokutya okuphilayo okulayishwe ngee-antioxidants, amafutha asempilweni, amanzi, kunye nezakhamzimba eziyimfuneko, umzimba wethu uya kubonisa umbulelo ngelona lungu likhulu: ulusu lwethu.Emva kwayo yonke loo nto, ulusu kuhlala luyinxalenye yokuqala yomzimba wethu ukubonisa ingxaki yangaphakathi, kwaye kuninzi kuphela okunokwenziwa zizithambisi, iikhrimu, iimaski kunye neeserum ngaphambi kokuba sijonge nzulu oko kusivuselelayo.

Abaphandi banokuthi ukutya iziqhamo kunye nemifuno yeyona ndlela ikhuselekileyo nesempilweni yokulwa ubungqwabalala nothanda imigca emihle. Ukulungele ukukhanya? Nazi izinto ezilishumi zokutya ezichasene nokwaluphala ukuze wondle umzimba wakho ngokukhanya okuvela ngaphakathi.

1. Umjelo wamanzi

Izibonelelo zezempilo ze-watercress azidanisi! Olu luhlaza-shinyeneyo uluhlaza lwamagqabi aluhlaza ngumthombo omkhulu:

• calcium
• potassium
• manganese
• ifosforasi
• iivithamini A, C, K, B-1, kunye no-B-2

I-Watercress isebenza njenge-antiseptic yolusu lwangaphakathi kunye nazo zonke iiseli zomzimba, okukhokelela ekuphuculeni i-oxygenation yolusu. Ipakishwe iivithamini A kunye no-C, inokuthomalalisa ii-radicals eziyingozi simahla, inceda ukugcina imigca kunye nemibimbi.

Ukuzama: Yongeza okumbalwa koluhlaza kunambitheka kwisaladi yakho namhlanje ngesikhumba esikhanyayo kunye nokuphucula impilo ngokubanzi!

Olu luhlaza lumnandi lunokuthi (njengoko kubonwe kwiitrout), luncede ukwetyisa (kwisifundo esinye seseli), kwaye lubonelele ngenkxaso ye-thyroid ngenxa yomxholo we-iodine.

2. Ipepile ebomvu yentsimbi

Iipilisi ezibomvu zentsimbi zilawula kakhulu xa kufikwa ekuchaseni ukuguga. Ukongeza kumxholo ophezulu wevithamini C-elungileyo kwimveliso ye-collagen-iipilisi ezibomvu zentsimbi zinee-antioxidants ezinamandla ezibizwa ngokuba zii-carotenoids.

IiCarotenoids zityalwa zimbala ejongene nembala eqaqambileyo ebomvu, emthubi kunye neorenji ozibona kwiziqhamo nakwimifuno emininzi. Zineentlobo ngeentlobo kwaye zinokunceda ukukhusela ulusu, ungcoliseko, kunye neetyhefu zokusingqongileyo.

UkuzamaSika iipepile zentsimbi uze uzifake kwi-hummus njenge-snack, zongeze kwisaladi eluhlaza, okanye uzipheke ngefry.

3. Ipapaya

Le superfood imnandi ityebile kwiindidi ze-antioxidants, iivithamini, kunye neeminerals ezinokwenza ulusu luthambe kwaye zinciphise ukubonakala kwemigca emihle kunye nemibimbi. Oku kubandakanya:

• iivithamini A, C, K, kunye no-E
• calcium
• potassium
• nemagniziyam
• ifosforasi
• Iivithamini B

Uluhlu olubanzi lwee-antioxidants kwipapaya luyanceda ukulwa nomonakalo omkhulu simahla kunye nokuba kunokwenzeka. I-Papaya iqulethe i-enzyme ebizwa ngokuba yi-papain, enika izibonelelo ezongezelelweyo zokulwa nokuguga ngokusebenza njengenye yezinto eziphambili ezichasayo. Kwakhona kufumaneka kwiimveliso ezininzi zokukhupha.

Ewe, ukutya ipapaya (okanye ukusebenzisa iimveliso ezinepapain) kunokunceda umzimba wakho uphalaze iiseli zolusu olufileyo, zikushiye ulusu oluqaqambileyo!

Ukuzama: Driza ijusi entsha yelayim phezu kweplate enkulu yepapaya njengenxalenye yesidlo sakusasa okanye wenze imaski yepapaya ekhaya kubusuku bakho obuzayo!

4. Iiblueberries

Iiblueberries zityebile kwiivithamini A no-C, kunye ne-antioxidant yobudala ebizwa ngokuba yi-anthocyanin. Le yeyona nto inika iiblueberries ezinzulu, ezintle ngombala oluhlaza okwesibhakabhaka.

Oku kunokunceda ukukhusela ulusu kumonakalo ngenxa yelanga, uxinzelelo, kunye nongcoliseko ngokumodareyitha impendulo yokuvuvukala kunye.

Ukuzama: Phosa esi siqhamo simnandi, neswekile esezantsi kwis smoothie yasekuseni okanye isitya sesithelo, kwaye masisinike ukubetha okuhle!

5. Brokholi

I-Brokholi yindawo yamandla okulwa nokudumba, yokulwa ukuguga epakishwe:

• iivithamini C noK
• ezahlukeneyo antioxidants
• ifayibha
• Iintsomi
• lutein
• calcium

Umzimba wakho udinga ivithamin C kwimveliso ye-collagen, eyona proteni iphambili kulusu olunika amandla kunye nokomelela.

Ukuzama: Ungayitya i-broccoli iluhlaza okwexeshana, kodwa ukuba unexesha, yitye ngaphambi kokutya. Ukusuka ekulunyweni ngomlilo ukuya kwi-pesto sauces, ukupheka i-broccoli kunceda ukukhulula izibonelelo zempilo emzimbeni wakho.

Isondlo se-lutein, ekulondolozweni kwememori yokusebenza kwengqondo, kunye ne-vitamin K kunye ne-calcium (eziyimfuneko kwimpilo yethambo kunye nokuthintela i-osteoporosis). Ngaba ikhona into enokuyenza le veggie yokulwa ukuguga?

6. Ispinatshi

Isipinatshi sihambisa amanzi kakhulu kwaye siphethe ii-antioxidants ezinceda ekuvuseleleni nasekugcwaliseni umzimba wonke. Ikwacebile:

• iivithamini A, C, E, kunye noK
• nemagniziyam
• i-heme yentsimbi esekwe kwizityalo
• lutein

Olu luhlu luneevithamini C oluphezulu oluhlaza olunamagqabi aphucula imveliso ye-collagen ukugcina ulusu luqinile kwaye luthambile. Kodwa ayisiyiyo yonke loo nto. I-vitamin A ebonelelayo inokukhuthaza iinwele ezomeleleyo, ezikhazimlayo, ngelixa i-vitamin K inceda ukunciphisa ukudumba kwiiseli.

Ukuzama: Yongeza iizandla zesipinatshi kwi-smoothie, isaladi, okanye isosi. Izimvo ezingakumbi? Jonga iiresiphi zethu esizithandayo zespinatshi, kubandakanya iichips zesipinatshi kunye nee-burgers zeshizi.

7. Amandongomane

Amantongomane amaninzi (ngakumbi iiamangile) angumthombo omkhulu wevithamini E, enokunceda ukulungisa izicwili zolusu, ukugcina ukufuma kwesikhumba, kunye nokukhusela ulusu ekonakaliseni imitha ye-UV. I-Walnuts nditsho ne-omega-3 fatty acids ezichasayo ezinokunceda:

• yomeleza inwebu yeseli
• Khusela ekonakaleni kwelanga
• Nika ulusu ukukhanya okuhle ngokugcina isithintelo sayo sendalo seoyile

Ukuzama: Fafaza umxube wamandongomane ngaphezulu kweesaladi zakho, okanye utye nje isandla njengesinambuzane. Musa ukususa ulusu, nokuba, njengoko izifundo zibonisa ukuba ii-antioxidants zilahlekile ngaphandle kwesikhumba.

• ukunciphisa umngcipheko wesifo sentliziyo (i-walnuts) kunye nohlobo lwe-2 yeswekile (iipistachios)
• uthintelo olunokubakho lokwehla kwengqondo kubantu abadala (iiamangile)

8. Iavokhado

Ii-avocado ziphezulu kukulwa nokudumba okunamafutha acid akhuthaza ulusu olugudileyo nolungeleleneyo. Ziqulethe iintlobo ezahlukeneyo zezondlo ezinokuthi zibandakanye:

• iivithamini K, C, E, kunye no-A
• Iivithamini B
• potassium

Umxholo ophezulu wevithamini A kwiiavokhado ungasinceda siphume iiseli zolusu olufileyo, zisishiye ngolusu oluqaqambileyo, oluqaqambileyo. Umxholo wabo wecarotenoid unokunceda ekuthinteleni ityhefu kunye nomonakalo kwimitha yelanga kwaye uncede nokukhusela kumhlaza womhlaza.

Ukuzama: Phosa enye iavokhado kwisaladi, ismoothie, okanye uyitya nje ngecephe. Kanye xa ucinga ukuba uzame zonke iindlela zokutya iavokhado, sifumene ezingama-23 ngaphezulu. Ungayizama ngokwemixholo njengemaski yokuthambisa yokulwa nokudumba, ukunciphisa ububomvu, kunye nokunceda ukukhusela imibimbi!

9. Iibhatata ezimnandi

Umbala o-orenji webhatata uvela kwi-antioxidant ebizwa ngokuba yi-beta-carotene eguqulwe yenziwa ku-vitamin A. inokunceda ekubuyiseleni ulusu luthambe, ikhuthaze ingeniso yeseli yolusu, kwaye ekugqibeleni ibe negalelo kulusu oluthambileyo nolukhangeleka lulutsha.

Le mifuno ingcambu yemifuno ikwangumthombo omkhulu weevithamini C kunye no-E - zombini ezinokukhusela ulusu lwethu kwiiradicals ezinobungozi kwaye zigcine umbala wethu ukhazimla.

Ukuzama: Ukubetha enye yeendlela zokupheka zeetapile eziya kuphakamisa isidlo sakusasa okanye umdlalo wokutya ngokungafaniyo nenye. Umbulelo ayisiyiyo kuphela ixesha lokongeza le veggie kwisidlo sakho!

10. Imbewu yeRharnate

Iirharnate zisetyenziswe kangangeenkulungwane njengeziyobisi eziphilisayo. Iphezulu kwi-vitamin C kwaye, iirharnate zinokukhusela umzimba wethu kumonakalo omkhulu wasimahla kunye nokunciphisa amanqanaba okuvutha kwinkqubo yethu.

Ezi ziqhamo zisempilweni zikwanayo nekhompawundi ebizwa ngokuba ziipunicalagins, ezinokuthi zincede ekulondolozeni i-collagen eluswini, izinciphise iimpawu zokwaluphala.

Ukuzama: Fafaza la majelo amancinci amancinci kwisaladi yomntwana wespinatshi yonyango lokuguga!

Uphando lukwabonakalisile ukuba ikhompawundi ebizwa, eveliswayo xa iirharnate zinxibelelana namathumbu egciwane, inokuhlaziya i-mitochondria. Kwakukho nakwizifundo zeerati.

Umkhukula umzimba wakho ngezondlo ezinamandla

Ngokuzondla ngokutya okulwa ukuguga, sinokufumana ipetroli ukuze sijonge kwaye sive ngcono.

Ukuba ujonge izityalo ezimnandi ngakumbi ukuzama, khetha iziqhamo kunye nemifuno enzulu ngombala. Iithunzi ezityebileyo zihlala zingumqondiso wamandla okulwa omeleleyo wokugcina ulusu lwakho lusempilweni kwaye ludlamkile. Imibala emininzi onokulingana nayo kwipleyiti yakho, ngcono.

Lixesha lokuba ucothise imiqondiso yokuguga kwaye ukhanye ngokwenyani ngaphakathi!

UNathalie Rhone, i-MS, i-RDN, i-CDN yingcali yezidlo ebhalisiweyo kunye nesondlo samayeza esisebenzayo kunye ne-BA kwi-Psychology evela kwiYunivesithi yaseCornell kunye ne-MS kwi-Clinical Nutrition evela kwiYunivesithi yaseNew York. Ungumseki weIsondlo nguNathalie LLC, indawo yabucala yesondlo eNew York City egxile kwezempilo kunye nokuba sempilweni kusetyenziswa indlela yokudibanisa, kwayeZonke izidlo ezilungileyo, Impilo yemidiya yoluntu kunye negama lempilo. Xa engasebenzi nabathengi bakhe okanye kwiiprojekthi zemithombo yeendaba, ungamfumana ehamba nomyeni wakhe kunye ne-mini-Aussie, Brady.