Ukutya okuKhusela ilanga ukuTshintsha ulusu lwakho lube yiNqaba yokulwa imibimbi

Umxholo

• Kutheni ukutya ezi zithako ngexesha lasemini kubalulekile
• 1. Iiblueberries
• 2. Ivatala
• 3. Amandongomane nembewu
• 4. Iikherothi kunye nemifuno eluhlaza
• 5. Iti eluhlaza
• 6. Ikholifulawa
• Ismoothie yeSmoothie eSuper yehlobo

Awunakho ukutya i-sunscreen yakho. Kodwa into onokuyitya inganceda ekulimaleni lilanga.

Wonke umntu uyaziqokelela kwiscreen selanga ukuze athintele imitha yelanga ye-UV, kodwa kukho inyathelo elinye elibalulekileyo kwindlela yakho yokukhusela ilanga inokuba ilahlekile: Isidlo sakusasa!

Ukutya sisinxalenye esihoywa rhoqo sendlela esiziqhelanisa ngayo neemeko zethu zangaphandle kuwo onke amaxesha onyaka. Makhe sijonge ukuba kutheni isidlo sokuqala sosuku sinokulungiselela nokukhusela ukukhanya kwakho kwehlobo okunempilo.

Kutheni ukutya ezi zithako ngexesha lasemini kubalulekile

Uvela "sinewotshi yolusu," utshilo uJoseph S. Takahashi, PhD, usihlalo we-neuroscience kwiYunivesithi yaseTexas Southwestern Medical Centre kaPeter O'Donnell Jr. Brain Institute. Kwisifundo sakhe se-2017, uTakahashi kunye neqela lakhe bafumanisa ukuba i-enzyme elungisa ulusu olonakalisiweyo lwe-UV inomjikelo wemihla ngemihla wemveliso enokutshintshwa ngokutya ukutya ngamaxesha angaqhelekanga.

“Kusenokwenzeka ukuba xa uneshedyuli eqhelekileyo yokutya, uya kukhuseleka ngcono kwi-UV ngexesha lasemini. Ukuba uneshedyuli yokutya engaqhelekanga, oko kunokubangela utshintsho olubi kwiwotshi yakho yolusu, utshilo kwimithombo yeendaba.

Ke endaweni yokutya okuphakathi kobusuku, zama ukubandakanya oku kutya kuthanda ulusu kwii-smoothies zakho ukongeza ukhuselo lwelanga elongezelelekileyo kukutya kwakho:

1. Iiblueberries

Kwenzeka nje ukuba iziqhamo zethu zasehlotyeni esizithandayo zikwayizo ezinceda ukusikhusela ngexesha lasehlotyeni, nazo.

Iiblueberries zityebile kwii-antioxidants ezinamandla ezilwa radicals simahla ezinokonakalisa ulusu ngenxa yokuvezwa lilanga kunye noxinzelelo. Iiblueberries zinamandla ngakumbi ukuba ziindidi zasendle. Ikwangumthombo olunge kakhulu wevithamini C, enokukunceda ukuthintela imibimbi ukusuka kumhla wolwandle.

Isidlo sakusasa esikhawulezayo: Yenza isidlo sakho sokulungiselela ukutya kunye ne-on-the-go parfaits yesidlo sakusasa eyenziwe ngamacwecwe enziwe ekhaya, imizuzu eli-15 yeblueberry chia jam, iyogathi yekhokhonathi kunye negranola.

2. Ivatala

Iitamatisi ziyaziwa ngokuqulatha i-lycopene, i-antioxidant ejongene nombala obomvu wetamatato. Kodwa iivatala ziqulethe ngakumbi. I-Lycopene ifunxa zombini i-UVA kunye ne-UVB radiation, nangona inokuthatha iiveki ezininzi ukuba ulusu lube nefoto yokukhusela ngakumbi ngenxa yenqanaba lokubuya, ngokwe-a.

Emva kweeveki ezimbalwa zemihla ngemihla, ukusetyenziswa kwevatala enamanzi (akunzima kakhulu ukuyilawula kwimozulu eshushu!), I-lycopene inokuthi ekugqibeleni isebenze njengesithintelo selanga sendalo. Nangona kunjalo, ayisiyonto ithatha indawo yamanye amanyathelo okhuseleko, njenge-SPF kunye nempahla ekhusela ilanga, ngokuchasene namabala elanga kunye nokonakala kolusu. Kodwa xa kufikwa ekuchaseni ukuguga, oku kukonyusa okongezelelekileyo akuqinisekisi.

Kwicala: Yongeza i-twist eneziqhamo kwibhetshi elandelayo yeetshipsi kwaye udiphu uzisa kwi-BBQ entsha, enevithamini C enesitayile sevatermelon salsa.

3. Amandongomane nembewu

I-Walnuts, imbewu ye-hemp, imbewu ye-chia, kunye neflakisi zonke ziqulathe i-omega-3 ebalulekileyo yeoli acid. Iintlanzi kunye namaqanda ziyimithombo elungileyo yeli qatha licocekileyo, lithanda ulusu. Imizimba yethu ayinakho ukwenza i-omega-3s, ke kubalulekile ukuba siyifumane kukutya kwethu.

Zenza ntoni i-omega-3s kulusu lwakho? Banceda ukugcina ukuthembeka kolusu lwakho kwaye bayachasana nokudumba, nako. I-Omega-3s ikwanceda umzimba wakho ngokwendalo ujongane neziphumo zokuchitha ixesha elincinci elangeni.

I-snack ekhawulezayo: Umxube womzila awuphumi ngesitayile, ngakumbi xa unokutshintsha izinto kwaye ukhethe i-adventure yakho ngalo lonke ixesha.

4. Iikherothi kunye nemifuno eluhlaza

Imizimba yethu iguqula i-beta carotene kwi-vitamin A, ebalulekileyo kwimpilo yolusu. Uhlalutyo lweemeta luka-2007 lwafumanisa ukuba i-beta carotene ibonelela ngolondolozo lwendalo lwendalo emva kweeveki ezili-10 zokuncedisa rhoqo.

Ukutya iintlobo ngeentlobo zokutya okunotyebileyo kwesi sondlo kwenza ukuba kube lula ukufumana isabelo semihla ngemihla. Iikherothi kunye nemifuno enamagqabi anjenge-kale kunye nesipinatshi ziluncedo olukhulu kwi-beta carotene epakishwe kwizidlo zakho, nkqu nakwisidlo sakusasa se-smoothies.

Ngokukodwa, imifuno enamagqabi iphezulu kwii-antioxidants lutein kunye ne-zeaxanthin. Oku kukhusela ngokuchasene nemibimbi, ukonakaliswa lilanga, kunye nomhlaza wolusu.

Iintsuku zesaladi: Isaladi ye-kale elula lukhetho olunemibala egqunywe yiminqathe kunye namazambane amnandi ukuhambisa ipunch yangempela ye-beta carotene.

5. Iti eluhlaza

Ku, abaphandi bafumanise ukuba ukusetyenziswa kweti eluhlaza kukhokelela kwizimbumba ezimbalwa ezibangelwa kukukhanya kwe-UV kwiimpuku. Oku kungenxa yeflavanol equlethwe kuzo zombini iti eluhlaza kunye emnyama eyaziwa njenge-EGCG.

Olunye uphononongo lwesilwanyana kwiti eluhlaza lwaye lwanciphisa ukonakala kwesikhumba ekukhanyeni kwe-UVA kwaye lukhuselekile ekunciphiseni kwe-collagen. ICollagen yeyona protein yomzimba wethu. Inika ulusu ingqibelelo kunye nokuqina.

Cofa kule: Yenza uninzi lweziveliso zasehlotyeni kwaye ushukumise iti eluhlaza epholileyo enomkhenkce, amagqabi e-mint, kunye neziqhamo zakho ezithandekayo zesitrasi.

6. Ikholifulawa

Xa kuziwa kwimifuno kunye neziqhamo, umthetho jikelele wezempilo wokuphila kunye nokuthenga kukuzondla ngokutya okunemibala eqaqambileyo. Kungenxa yokuba kusenokwenzeka ukuba banee-antioxidants ezingaphezulu.

Kodwa musa ukuvumela iintyatyambo ezimdaka zeCauliflower zikukhohlise. Le veggie ibethelelekileyo ngaphandle komgaqo. Icauliflower iqulethe ii-antioxidants ezinamandla ezinceda ukulwa uxinzelelo lwe-oxidative kwii-radicals zasimahla.

Ngaphezulu kwale perk, icauliflower ikwayindalo yokutya ekhusela ilanga enkosi kwi-histidine. Le alpha-amino acid ivuselela imveliso ye-urocanic acid, efunxa imitha ye-UV.

Grill oku: Ukuba utya ukutya okumnandi kwasekuseni, zama i-cauliflower steak nge-creamy-lime sauce.

Ismoothie yeSmoothie eSuper yehlobo

Ngubani othi awukwazi ukusela ikhaka lakho lelanga? Le smoothie ikunceda ukuba ubethe ubushushu kwaye iqulethe zonke izithako zokukhusela ulusu ezidweliswe apha ngasentla. Yongeza ekujikelezeni kwakho kwasekuseni ukuze kukhanye okunempilo kulo lonke ixesha lasehlotyeni.

Izithako

• 1 1/2 ikomityi yeti eluhlaza, ipholile
• 1 indebe yeblueberries
• 1 ikomityi yevatala
• I-1/2 indebe yekholifulawa
• 1 yomnqatha omncinci
• 2 tbsp. Iintliziyo ze-hemp
• 1 tbsp. incindi yelamuni
• 3-5 iityhubhu zomkhenkce

Imikhombandlela

Beka izithako kwi-blender. Hlanganisa kude kube lula. Ukuze usebenzise i-smoothie eshinyeneyo, sebenzisa ikomityi enye yeti eluhlaza.

Ngelixa ezi zityebi zizityebi, ukutya okupheleleyo kunokuxhasa impilo yesikhumba sakho xa kuvezwe ukukhanya kwe-UV, gcinani engqondweni ukuba ayithathi indawo yelanga. Sebenzisa i-sunscreen yonke imihla ukuthintela ukonakaliswa lilanga kunye nomhlaza wolusu. Cinga ngoku kutya njenge-inshurensi ethe kratya ukuba kwenzeka ukugqitha kwimitha yelanga.