Owesifazane ngamunye ufuna isikhumba esibushelelezi futhi esikhanyayo, nokuthi udlani angakuletha kulo mgomo onzima. Yize kungekho kokudla komlingo okuzobhekana nemibimbi, izeluleko eziphambili zilula.
- Kuyadingeka ukuthi ukhethe imikhiqizo enothile kwezakhi zomzimba, njengezithelo, imifino, okusanhlamvu okuqinile, amantongomane, izinhlanzi namaprotheni ngaphandle kokungcola;
- Sebenzisa imikhiqizo ehlukahlukene ukuthola wonke amavithamini namaminerali adingekayo;
- Ungacabangi nje ngokudla. Ukulala, ukuzivocavoca kanye ne-sunscreen kusabaluleke kakhulu, akunandaba ukuthi uzodlani.
Konke lokhu kuzosiza ukubukeka nokuzizwa mncane. Ngakho-ke, yini okufanele yengeze ekudleni kwakho.
1 oats.
I-Nutritionists itusa ama-carbohydrate ayinkimbinkimbi, njengama-oats, ngoba anenkomba ephansi ye-glycemic. Lokhu kusho ukuthi abakhuphuli amazinga kashukela egazini, nemikhiqizo enjalo ifaka isinkwa esicwengekile, irayisi ne-pasta. Kuyaziwa ukuthi imikhiqizo enenkomba ephezulu ye-glycemic ibangela izinduna nemibimbi. Ama-oats nawo anekhemikhali lemifino elingokwemvelo elisiza ukuvikela ukulimala kwamaseli esikhunjeni futhi kuthobeke ukucasuka kwalo.
Ungazama futhi: Okunye okusanhlamvu okuphelele, njengokuhlikihla ukolweni, ibhali, irayisi elinsundu.
2 amawolintshi
Bakhala ngamanzi, ngakho-ke banyathela isikhumba sakho namaseli. Amawolintshi angumthombo omuhle kakhulu ka-Vitamin C, osiza ukukhiqiza i-collagen, futhi lokhu, nalokhu, kusiza ukugcina ukuqina kwesikhumba. Ngokuvamile, noma imiphi imifino nezithelo ngobuningi bezakhi zomsoco bakulungele kahle labo abafuna ukunakekela impilo yabo.
Ungazama futhi: Pink Grapefruits, utamatisi, i-parsley.
3 avocado
E-avocado, izinhlobo ezigcwele "ezinempilo" ezigcwele amafutha e-mono-ahluzekile, esiza isikhumba sihlale sinsundu. Amafutha afanayo anempilo angasiza nomzimba ukuthi athathe amavithamini kanye nezakhi zomzimba lapho isikhumba sidinga khona.
Kuyafaneleka ukuzama ukufaka kabusha ukukhuphula amafutha ngamasaladi nemayonnaise ku-avocado. Inikeza iphunga elihlukile nokuthungwa.
Ungazama futhi: Amafutha omnqumo, ama-walnuts, uwoyela we-macadamia.
4 inyama yenkomo yokugcina
I-Lean Beef iyindlela enhle yokuthola amaprotheni asezingeni eliphakeme asiza ukukhiqiza i-collagen. Enqubweni yenkomo yokupheka, kuyadingeka ukuyivula kaningi. Ngemuva kwakho konke, uma upheka inyama yenkomo "ku-crispy crust" kumazinga okushisa aphezulu kakhulu, khona-ke lokhu kuzokwakha amakhemikhali aqeda zonke izakhiwo ezilwa nokuguga kwenyama yenkomo.
Ungazama futhi: amaqanda, inkukhu, i-tofu, ubhontshisi, izinhlanzi.
Iklabishi eli-5 Brussels
Lona umthombo omuhle kakhulu owusizo kumavithamini esikhumba a no-c, kanye ne-folic acid. I-Vitamin C inomthelela ekuthuthukisweni kwe-collagen, kanye ne-vithamini A ne-folic acid (yize akufanele ukhohlwe i-sunscreen) kungasiza ukuvikela ukulimala kwesikhumba elangeni. Uma umuntu engayithandi ikakhulukazi iklabishi leBrussels, angazama ukumthathela ngenani elincane lamafutha omnqumo.
Ungazama futhi: Iklabishi, imifino, iklabishi ye-broccoli, ukholifulawa.
6 Salmon
Le nhlanzi ingenye yezindlela ezinhle kakhulu zokuthola amafutha awusizo we-Omega-3. Ezinye izifundo zikhombisile ukuthi u-Omega-3 angaphazamisa ukukhula nokusakazeka kwamaseli omdlavuza wesikhumba. Kuyafaneleka ukulwela ukusebenzisa okungenani izingxenye ezimbili ezingama-85-gramu zezinhlanzi njalo ngeviki.
Ungazama futhi: imbewu yefilakisi ne-chia, ama-walnuts, ama-sardines, ama-sardines, acebise ubisi, amaqanda.
7 Amagilebhisi
I-resveratrol, esekhasini lamagilebhisi, alwe nokuvuvukala kokuvuvukala. Abantu abaningi bacabanga ukuthi kuncipha inqubo yokuguga, futhi kungalwa nemiphumela yokulimala kwesikhumba ku-ultraviolet. Kepha noma kunjalo udinga ukusebenzisa i-sunscreen.
Ungazama futhi: amantongomane, i-cocoa powder.