Ulusu olunamafutha, uza kutya ntoni?

Umxholo

• Yintoni yokutya
• Vitamin A
• Izinki
• Iivithamini C no-E
• Amazimba
• Omega 3
• Yintoni ongayityiyo

Ukunceda ukulawula ulusu olunamafutha, ukutya kufuneka kutyebile kwizakhamzimba ezinje ngeevithamini A, C kunye no-E, ezinamandla okulwa i-antioxidants kwaye zisebenza ukulinganisa imveliso ye-sebum ngamadlala asebusisayo.

Ezi zinongo zikhona ekutyeni okufana neminqathe, iiorenji kunye neepapaya, kodwa kunyanzelekile nokususa ukutya okungalunganga kulusu, olufana netshokholethi kunye nomgubo omhlophe, kwimenyu.

Yintoni yokutya

Vitamin A

I-Vitamin A sisondlo esibalulekileyo ekugcineni impilo yolusu, iinzipho neenwele, sesona sondlo siphambili ekuthinteleni induna. Ikho kukutya oku-orenji kunye nokumthubi, ezinje ngeekherothi, iipopo, iimango, iitumato, isibindi kunye neqanda lamaqanda. Jonga uluhlu olupheleleyo lokutya okunotye vithamini A.

Izinki

Ukutya okuncinci kwi-zinc kukhuthaza ukubonakala kwamabala, ngakumbi amaqhakuva kunye nobofu kunye nokudumba okuninzi, kwaye kuyafuneka ukonyusa ukusetyenziswa kokutya okufana nembewu yethanga, inyama, amandongomane kunye neeamangile.

Iivithamini C no-E

Zizinto ezinamandla zokulwa i-antioxidants ezithi zicothise ukuguga kwesikhumba kwaye zikhawulezise ukuphilisa, zibekhona ekutyeni okunje ngeorenji, ipayina, imandarin, ilamuni, iavokhado, amandongomane, iqanda.

Amazimba

Kuba banesalathiso esisezantsi se-glycemic index, iinkozo ezipheleleyo ezifana nerayisi emdaka, isonka esimdaka kunye nepasta iyonke inceda ukulawula amanqanaba eswekile yegazi, ethanda imveliso encinci yehomoni evuselela ukuveliswa kweoyile kulusu.

Omega 3

I-Omega-3 ngamafutha athintela ukudumba akhoyo ekutyeni njenge chia, iflakisi, isardadi, ityhuna, isalmon, amandongomane, ioyile yomnquma kunye neavokhado, inceda ekunyangeni amabala nasekuthinteleni ukuvela kokudumba okutsha kulusu.

Yintoni ongayityiyo

Ukutya ekufuneka kuthintelwe ikakhulu ezo zityebile kwiswekile, umgubo omhlophe kunye namafutha amabi, anje ngala:

• Iswekile: iilekese ngokubanzi, iziselo ezinxilisayo, iijusi ezihambele phambili, umgubo wetshokholethi umgubo;
• Umgubo omhlophe: isonka esimhlophe, iikeyiki, iikeyiki, iimveliso zokubhaka;
• Ioyile ecoliweyo yemifuno, njengeoyile yeembotyi zesoya, umbona kunye nojongilanga;
• Ubisi kunye neemveliso zobisi, ngakumbi abo banamakhemikhali, njengoko bekhuthaza ukwanda kunye nokuwohloka kwamabala;
• Ukutya okunotye iodineezifana nokutya kwaselwandle, ukutya kwaselwandle kunye nebhiya.

Ukutya okunotye ngomgubo kunye neswekile kufuneka kuthintelwe kuba kuhlala kukutya okunesalathiso se-glycemic ephezulu, ekhuthaza ukuveliswa kwehomoni ezinje nge-insulin kunye ne-IGF-1, eyonyusa ukutyeba kolusu kunye nokukhuthaza ukutyeba. Jonga itafile epheleleyo enesalathiso sokutya se-glycemic.

Ukuze ube nolusu oluhle, uninzi ludinga iinkqubo zokuthambisa kunye nokusetyenziswa kweemveliso zokhathalelo lolusu, ke khangela ukuba loluphi unyango olulungileyo kuhlobo ngalunye lwamabala.