Ukuze ufumane iTan eqaqambileyo, yitya oku kukutya okunempilo yolusu

Umxholo

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Ngaba ngokwenene ungayifumana i-tan ekhangelekayo yendalo engenalanga ngaphandle kokuthambisa okanye utyelelo lwesaluni? Inzululwazi ithi ewe! Ngokophononongo lwakutsha nje, ukufumana itan yegolide kunokuba lula njengohambo oluya kwicandelo lemveliso yevenkile yakho enkulu (kwaye ukrelekrele kakhulu kunokuqhotsa elunxwemeni, kodwa ubuyazi loo nto). Olu phononongo lwase-Bhritane lufumanise ukuba abantu abatya ezona ziqhamo kunye nemifuno babenombala wegolide owawulinganiswa ukhangeleka usempilweni kunangexesha lokutshiswa lilanga.

UKUTYA OKUNEMPILO: Iindlela ezikhohlisayo zokufumana imifuno eyongezelelekileyo

"Sele siyazi ukuba ukutya okunesondlo kudlala indima ebalulekileyo ekugcineni ulusu lwakho lukhangeleka lukhulu," utshilo uJoan Salge Blake, MS, RD unjingalwazi onxulumene nezonyango kwiYunivesithi yaseBoston kunye nesithethi seAmerican Dietetic Association. "Olu pho nonongo luqhubela phambili i-theory." Isizathu: Ukutya kolusu olulungileyo njengemveliso entsha kupakishwe ngezinto ezinento yokwenza ne-antioxidant eyaziwa ngokuba yi-carotenoids (i-beta-carotene kwisipinatshi, i-alpha-carotene kwiminqathe, kunye ne-lycopene kwitumato).Le michiza yezityalo ayigcini nje ngokugcina amehlo akho ebukhali, amajoni akho omzimba omelele kwaye akhusele kuhlobo oluthile lomhlaza, ikwanceda ulusu lwakho lubonakale lubomvu.

Njani? Ziphucula umbala wolusu lwakho. Xa usitya imveliso ecebileyo ye-carotenoid (cinga iminqathe kunye neplums), uninzi lwazo lwee-carotenoids ezigqithisileyo zigcinwa kumanqatha phantsi kwesikhumba sakho, apho ii-pigments zazo zijongana nazo kwaye zikunika ukukhanya okunempilo okulingisa itan. Ukongeza, bathintela imibimbi ngokutyumza ii-radicals zasimahla ezonakalisa ulusu lwakho emva kokuba uchithe ixesha elininzi elangeni.

UKUTYA OKULUNGILEYO KWELULU: Iimveliso zobuhle ezizezona zenziwe ngokutya kweenwele ezisempilweni kunye nolusu olulungileyo

"Ukubhaka elangeni lixabiso eliphezulu lokuhlawula umbala omncinci wolusu," utshilo uSalge Blake. "Kodwa ukutya imveliso etyebileyo ye-carotenoid kunokukunika umbala owurhalelayo ngaphandle kwemibimbi." Oko kwathiwa, kuya kufuneka ube nomonde. Kuthatha malunga neenyanga ezimbini zokutya-okunzima ukufumana itan yegolide engenelanga. Kwaye ukongeza iminqathe embalwa kwisidlo sasemini akuyi kuyisika. Iingcali zincoma ukutya ubuncinane ezintlanu zeemveliso ngosuku ukuze ufumane iziphumo.

Ingcebiso yethu: Yinike umfanekiso! Awunayo into yokuphulukana-ngaphandle kweekhilogram ezimbalwa ezongezelelweyo zokuzalisa imifuno ene-calorie ephantsi.

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