Kulesi sihloko, sizokhuluma ngalokho ukudla okuvuselela isikhumba. Awu, ubani ongafuni isikhumba sakhe sifane nengane? Sonke sifuna ukuvuselela isikhumba sethu, ikakhulukazi ngenxa yamaski esiwasebenzisa ngesikhathi sobhubhane. Ngakho-ke, ake siqale ukuchaza ukuthi yikuphi ukudla okulungele isikhumba ngokushesha ngangokunokwenzeka.
Ukudla Okulungele Isikhumba
Abantu abaningi bazama ukulungisa nokuvuselela isikhumba sabo ngemikhiqizo enjengokhilimu wesikhumba, insipho yemithi, nejeli yokuhlanza isikhumba. Nokho, kungenzeka ukuvikela isikhumba ngokudla ukudla okunempilo nokudla okuvuselela isikhumba! Ngezansi ungabona ukudla okuvuselela amaseli futhi kuhlobise isikhumba, ngokulandelana:
Ukwatapheya Olungele Isikhumba
Ukwatapheya uwukudla okunothe ngamafutha anempilo. Ingenye yezakhi ezisiza isikhumba ukuthi sihlale simanzi futhi sinwebeka. Inezinzuzo eziningi hhayi esikhumbeni kuphela kodwa nasemzimbeni wethu. (Isiza ukugaya, ilungele amehlo, ivikela isibindi.) Ama-antioxidant (i-lutein ne-zeaxanthin) atholakala kukwatapheya avikela isikhumba sethu emisebeni yelanga ye-UV (ultraviolet) kanye nemisebe futhi abambezele ukuguga. Ngaphezu kwalokho, ukwatapheya uvikela isikhumba emonakalweni we-oxidative ngenxa yamavithamini A no-C aqukethe. Abantu abangakwazi ukudla ukwatapheya nganoma yisiphi isizathu bangabhucunga isikhumba sabo ngamafutha kakotapheya.
Amantongomane Alungele Isikhumba
Ecebile ku-Omega-3 kanye ne-Omega-6 fatty acids, ama-walnuts avimbela isikhumba ekugwemeni futhi anikeze ukubukeka okuqinile. I-Walnut, nayo ecebile nge-zinc, ivikela isikhumba ezintweni eziyingozi futhi isiza ukuphulukisa amanxeba. Ungafaka izinhlamvu ze-walnut engilazini yamanzi kusihlwa futhi uphuze lawo manzi lapho uvuka ekuseni. Lokhu kuzoba kuhle kakhulu kokubili impilo yakho kanye nokuqiniswa kwesikhumba sakho. Vele, kufanele udle ama-walnuts, inqobo nje uma ungaweqisi. Kungabangela izinkinga zempilo ezimbi kakhulu kulabo abangezwani nezinto ezithile.
Izinhlanzi Ezinamafutha Sihlobisa Isikhumba
I-Salmon ne-mackerel, ephakathi kwezinhlanzi ezinamafutha, inothe ngama-Omega-3 fatty acids. (Bona: Ungakhetha kanjani i-omega-3 fish oil engcono kakhulu?) I-Omega-3 ibaluleke kakhulu ekwenzeni isikhumba sibe nempilo futhi sihlobise isikhumba. Isiza isikhumba ukuthi sihlale siguquguquka futhi siswakeme futhi sikhiqize amaseli esikhumba amasha. I-Omega-3 fatty acids nayo ilungele ukuvuvukala okufana nezinduna namanxeba. Ukuba khona kwe-zinc ne-vitamin E nakho kusiza ukuvikela impilo yethu yesikhumba. Ngaphezu kwalokho, inhlanzi iwukudla okuqukethe amaprotheni amaningi.
Umsoco Ovuselela Amangqamuzana Esikhumba: Imbewu Kabhekilanga
Imbewu ye-sunflower idlala indima ekuvuseleleni isikhumba ngenxa ye-vitamin E equkethe. Njengoba iqukethe i-linoic acid, isesigabeni sokudla esivuselela amangqamuzana. Iphuzu okufanele licatshangelwe ukuthi kufanele ukhethe imbewu ye-sunflower ngaphandle kukasawoti. Futhi, njengoba iqukethe amafutha, akufanele udle ngokweqile. Ukudla okuncane kabili ngeviki kuhle.
Iqanda, Umsoco Olungisa Isikhumba
Okuhle kukho konke, amaqanda athatha indawo yawo phakathi kokudla okuvuselela isikhumba. Iqanda elimhlophe, elicebile kakhulu ku-collagen, liwukudla okuhle kakhulu kokuvuselelwa kwesikhumba. (Bona: izimpawu zokuntuleka kwe-collagen) Yiqiniso, ukudla amaqanda aphelele kuyoba ngcono emizimbeni yethu ukuba ithole amaprotheni asezingeni.
Utamatisi Ulungele Impilo Yesikhumba
Iqukethe yonke i-carotenoid, ikakhulukazi i-lycopene. Ngenxa yalokhu, ivikela isikhumba emonakalweni obangelwa ilanga futhi ivimbele imibimbi. Ngesikhathi esifanayo, njengoba utamatisi ungumthombo omkhulu wevithamini C, unikeza isikhumba ukubukeka okukhanyayo.
Ushokoledi omnyama ukudla okujabulisa kakhulu okuvuselela isikhumba.
Ukudla okuvuselela isikhumba, okukujabulisa kakhulu, yiqiniso, ushokoledi. Nasi esinye isizathu sokudla ushokoledi! Ushokoledi omnyama ucebile kuma-antioxidants ngoba uqukethe i-cocoa eqinile. Lokhu kuvikela isikhumba emonakalweni obangelwa ukukhanya kwelanga. Iphinde ivimbele imibimbi kanye nokuqina kwesikhumba futhi isiza ukuthuthukisa ukuthungwa kwesikhumba. Kodwa-ke, ukuze singatholi isisindo, kufanele sikhethe ushokoledi omnyama ongenashukela onokuqukethwe okuphezulu kwe-cocoa.
Itiye Elihlaza Livuselela Isikhumba
itiye lakho eliluhlaza Iqukethe i-catechin, eyi-antioxidant. I-Catechin ivikela isikhumba emonakalweni welanga, iyapholisa, igcine imanzi futhi ivuselela isikhumba. Ngaphezu kwalokho, itiye eliluhlaza lisiza ukunciphisa ububomvu, lisheshisa inqubo yokulahlekelwa isisindo futhi lihle kakhulu esikhumbeni!
Isithelo Sokulungisa Isikhumba: Amagilebhisi Abomvu
Amagilebhisi abomvu, asesigabeni sezithelo ezilungisa isikhumba, aqukethe ama-antioxidants. umagazine Iqukethe. I-Resveratrol ibambezela ukuguga kwesikhumba. Ibuye inciphise ukubukeka kobomvu futhi isize isikhumba siphefumule.
Iseli Lokuvuselela Isoya Somsoco
Okunye ukudla okuvuselela isikhumba isoya. I-Soy iwukudla okuqukethe ama-isoflavone. I-Isoflavone inezindawo zokulwa ne-antioxidant. Inenzuzo kokubili esikhumbeni sethu nasemizimbeni yethu. Njengomsoco osheshisa ukuvuselelwa kwamangqamuzana, i-soy isiza ukunciphisa imibimbi yesikhumba, ikhulise ukunwebeka kwesikhumba futhi ithuthukise ukoma kwesikhumba. Iphinde ivikele emonakalweni odalwa imisebe ye-UV elangeni.
I-Broccoli, Ukudla Okuvuselela Isikhumba
I-Broccoli ibaluleke kakhulu empilweni yesikhumba ngenxa ye-zinc, uvithamini A no-C equkethe. Kuyasiza ukuvikela isikhumba ukuthi singomi futhi sishwabene. Kodwa-ke, i-lutein, esiyishilo kuma-avocados, nayo ikhona ku-broccoli. Iqukethe ne-sulforaphane, esiza ukuvimbela umdlavuza wesikhumba futhi ivikele ekulimaleni kwelanga. I-Broccoli ilungele impilo yethu yesikhumba!
Upelepele Obomvu noma Ophuzi
Ukudla okuvuselela isikhumba Kuhlanganisa nopelepele obomvu nophuzi. Upelepele obomvu nophuzi ungumthombo we-beta carotene novithamini C. Ngale ndlela, kusiza ukunciphisa ukubukeka kwemigqa emihle ezungeze amehlo. Iphinde inciphise ukuzwela kwelanga. Njengoba isikhumba silungisa imisoco, yenza isikhumba sikhanye futhi sibonakale siqinile.
Sazama ukufingqa impendulo yombuzo wokuthi yikuphi ukudla okuvuselela isikhumba kulesi sihloko. Singakwazi ukushelela isikhumba sethu ngezindlela zemvelo nokudla okufanele esikhundleni sokhilimu, imaski kanye nezinye izindlela ze-serum. Ngaphezu kwezakhi esizibalulile, kuyadingeka futhi ukudla amanzi amaningi ukuze isikhumba sivuselelwe. Ngesikhathi esifanayo, ukusetshenziswa kwe-caffeine notshwala kufanele kuncishiswe. Ungakhohlwa ukuzivocavoca futhi! 🙂
Ayça Gülsüm ERDEM
Ngiyayijabulela indlela ohlele ngayo lolu daba futhi lusinika ifolishi eningi ukuze sicabange ngayo. Kodwa-ke, ngalokho engikubonile mathupha, ngiyethemba kuphela lapho inqwaba yokwaziswa kwabesilisa nabesifazane ihlala endabeni futhi ingaqali ebhokisini lensipho elihambisana nezindaba ze-du jour. Noma kunjalo, ngiyabonga ngaleli phuzu elihle kakhulu futhi nakuba ngingahambisani nalokhu ngokuphelele, ngiyawubheka umbono.
Sawubona mngane wami! Ngifuna ukusho ukuthi lokhu okuthunyelwe kuyamangalisa, kubhalwe kahle futhi kufaka cishe yonke imininingwane ebalulekile. Ngingathanda ukubuka okuthunyelwe okwengeziwe okufana nalokhu.