Isikhumba sethu siyinkomba ecacile yokuthi siwuphatha kahle kanjani umzimba wethu. Ngemuva kwakho konke, siyikho esikudlayo, yingakho ukudla kwethu kubonakala engxenyeni ebanzi yomzimba wethu - isikhumba. Isibonelo, ucwaningo lwamuva lubonisa ukuthi ukudla kwaseMedithera kungenzeka kusize ukugcina ubude be-telomere, obhekene nokunciphisa ukuguga. Ucwaningo lusize ekutholeni izakhamzimba ezingavimbela ukulimala kwemvelo. Lezi zakhi zomzimba zibamba umswakama emzimbeni futhi zenze isikhumba sikhanye.
Ukudla okunempilo, okulinganiselayo okususelwa ekudleni okuphelele kudlala indima enkulu ekwehliseni ubungozi bezifo ezahlukahlukene nokunciphisa ukuguga. Uma ungcolisa umzimba wakho ngokudla okuyingozi, okusezingeni eliphansi, uzobukeka futhi uzizwe unjalo!
Yiqiniso, izici zofuzo, kanye nelanga, kanye nekhwalithi yokunakekelwa kwesikhumba, kanye nenani loketshezi oludliwe kubalulekile, kodwa uma ungabheka futhi uzizwe ungcono, ngaphandle kwemibimbi, ngesikhumba esibushelelezi, esikhangayo, usebenzisa imikhiqizo efanele, kufanele uzame!
Le mikhiqizo inciphisa ukuvuvukala futhi ivikele ekucindezelekeni kwemvelo kanye nokulimala kwama-radical mahhala, ukuze isikhumba sakho sihlale sisihle futhi sinempilo:
- amajikijolo
Ama-blueberries, amajikijolo, ama-raspberries nama-cranberries aphezulu kuma-antioxidants - ama-flavonols, ama-anthocyanins, novithamini C, okusiza ukuguga kwamangqamuzana. Amajikijolo amnyama, amnyama futhi aluhlaza okwesibhakabhaka anezinto zokulwa nokuguga kakhulu ngoba anama-antioxidants amaningi kakhulu.
- Imifino eluhlaza
Imifino enamaqabunga amnyama, ikakhulukazi imifino yesipinashi ne-collard, iqukethe ama-antioxidants lutein ne-zeaxanthin futhi isiza ukuvikela umzimba emiphumeleni emibi yokuvezwa yi-UV. Ngaso sonke isikhathi lapho isikhumba sivezwa yilanga, siyahlupheka, futhi umphumela wokuqongelela wokulimaza kabusha udala ukulimala kwe-DNA ye-epidermal, ukuvuvukala okungapheli, ingcindezi ye-oxidative kanye nokucindezelwa kwe-T-cell immune immune. Lokhu kwandisa ingozi yomdlavuza wesikhumba futhi kusheshise ukuguga kwesikhumba. Ucwaningo luthole ukuthi abesifazane abadla imifino eluhlaza kakhulu nephuzi banemibimbi embalwa.
- ukhukhamba
Bacebile ku-silika, esiza ukwakha i-collagen, evimbela ukuvela kwemibimbi.
- ugwava
Umthombo onamandla kaVithamini C, osekela ukukhiqizwa kwe-collagen futhi kuthuthukise ukubukeka kwesikhumba.
- utamatisi
Zine-lycopene ephezulu (njengamakhabe, ngendlela!), Esebenza njengesivikelo selanga "sangaphakathi" futhi evikela isikhumba emisebeni ye-UV, ukubonakala kwamabala amadala nokuguga. Utamatisi uqukethe novithamini C ne-potassium, elawula umswakama nokuqukethwe okunomsoco kumaseli esikhumba.
- Ukwatapheya
Amafutha aso asiza ukugcina ukulinganisela okunempilo kwamafutha esikhumba, kuyilapho i-vitamin E ne-biotin zinikeza ukwesekwa okunomsoco esikhunjeni, kuzipikili nasezinweleni.
- garnet
Kuqukethe i-ellagic acid ne-punicalagin, ehlisa ukuguga kwesikhumba ngokucindezela ama-radicals amahhala nokuvikela i-collagen esikhunjeni.
- Inhlanzi yasendle
Izinhlanzi zasendle (ikakhulukazi ezinamafutha) ezinjenge-sardine, i-herring, i-mackerel ne-salmon ziqukethe i-omega-3 fatty acids, egcina isikhumba, izinwele nezinzipho zinamanzi futhi zigcine ukuqina kwesikhumba ngokuqinisa ulwelwesi lwamaseli.
- Ama-Walnuts
Bacebile ikakhulukazi kumafutha e-polyunsaturated fatty and vitamin E, asebenza ngempumelelo ekulweni nokuguga futhi anezinto ezilwa nokuvuvukala.
- Ushokoledi omnyama
Ama-antioxidants flavanols kubhontshisi we-cocoa asiza ukunciphisa ukuvuvukala kwesikhumba okubangelwa ukuvezwa kwe-UV. Ushokoledi omnyama osezingeni eliphakeme usiza ukuthuthukisa ukujikeleza kwegazi futhi wandise ikhono lesikhumba lokugcina umswakama, ngaleyo ndlela uvimbele ukuvela kwemibimbi.