Abantu emhlabeni wonke bachitha izigidigidi zamarandi bethenga imikhiqizo yokunakekelwa kwesikhumba nezinwele minyaka yonke futhi ababoni nokuthi isimo sabo sincike endleleni yokuphila, hhayi ukuthi bangakwazi yini ukusebenzisa izinto zobuhle. Ukudala ubuhle bokwenziwa yinto eyodwa, kodwa kubaluleke kakhulu ukugcina isikhumba esinempilo ngaphakathi. Nawa amanye amathiphu okugcina ubuhle besikhumba nezinwele zakho.
Ukudla okunomsoco womzimba wakho
Ukudla okudlayo kungaba ithuluzi elinamandla ekuthuthukiseni ubuhle bakho. Iningi labantu likhetha ukudla okusekelwe ekutheni mangaki amakholori aqukethe nokuthi lokhu kuzosithinta kanjani isisindo sabo. Kodwa ukudla kungathuthukisa isikhumba sakho, izinzipho, nezinwele uma kuyilungele impilo yakho. Ukunakekelwa kwesikhumba kuqala ngaphakathi.
Nazi i-superfoods ephezulu yesikhumba esihle nezinwele:
1. Imifino enemibala
Imifino ewolintshi nebomvu inothile nge-beta-carotene. Umzimba wakho uguqula i-beta-carotene ibe uvithamini A, ovimbela ukulimala kwamangqamuzana nokuguga ngaphambi kwesikhathi. Ucwaningo luye lwabonisa ukuthi ukudla ukudla okuqukethe imibala enemibala kungathuthukisa ibala ngaphandle kokushiswa yilanga.
I-2. Ama-blueberries
Leli jikijolo elihle lihamba phambili ngomsebenzi wokulwa ne-antioxidant, ngokusho kwe-USDA, eliqhathanise nenqwaba yezinye izithelo nemifino. Ama-antioxidants atholakala kuma-blueberries avikela ukuguga ngaphambi kwesikhathi, ngakho-ke kunengqondo ukwengeza uhhafu wenkomishi yama-blueberries ku-yogurt noma okusanhlamvu nsuku zonke.
3. Amantongomane
Amantongomane, ikakhulukazi ama-alimondi, anomphumela onenzuzo kakhulu esimweni sezinwele nesikhumba. Banomsebenzi onamandla we-antioxidant. I-Vitamin E ivimbela ukuguga ngaphambi kwesikhathi kwesikhumba, inciphisa isenzo sama-radicals mahhala, futhi ilwa nesikhumba esomile.
I-4. Ama-Walnuts
Awudingi ukudla izitsha ezigcwele zama-walnuts ukuze uthole imiphumela ezuzisayo futhi ube nesikhumba esibushelelezi, izinwele ezinempilo, amehlo acwebezelayo, namathambo aqinile. Ungathola umthamo wakho wansuku zonke wemisoco efana ne-omega-3s kanye ne-vitamin E ngokudla ama-walnuts ambalwa, kungaba ngokwawo noma njengengxenye yesaladi, i-pasta, noma i-dessert.
5. Isipinashi
Imifino eluhlaza enamahlamvu inothile ngezakhi kanye nama-antioxidants. Isipinashi siqukethe i-lutein, enhle empilweni yamehlo. Isipinashi futhi siwumthombo omuhle wamavithamini B, C, no-E, i-potassium, i-calcium, insimbi, i-magnesium, nama-fatty acids.
Water
Umswakama ubalulekile esikhumbeni esikhazimulayo, esinempilo futhi esihle.
- Phuza amanzi amaningi ahlanzekile usuku lonke.
- Phuza ama-smoothies aluhlaza enziwe ngemifino, izithelo nemifino ecebile ngama-enzyme nezakhi.
- Yidla ukudla okuningi okuluhlaza okuqukethe amajusi, futhi wenze amasaladi ngemifino enemibala egqamile.
- Gwema i-caffeine notshwala, kunciphisa amanzi emzimbeni.
Ukunakekelwa kwesikhumba kwangaphandle ngezithako zemvelo
Ungase ungakuqapheli, kodwa ubuthi obuningi obungena emzimbeni nsuku zonke buvela esikhumbeni, hhayi nje ngalokho okufaka emlonyeni wakho. Isikhumba sakho siyisitho esikhulu kunazo zonke emzimbeni wakho futhi simunca kakhulu. Ngakho-ke, kubalulekile ukusebenzisa izithako zemvelo ukunakekelwa kwesikhumba sakho. Lezi zithako zokudla ezinhlanu ezilandelayo ziphephile futhi ziyasebenza:
- ibhotela le-shea eliphilayo
- Amafutha kakhukhunathi
- Amafutha kaJojoba
- Amafutha ompalm
- Ijusi ye-Aloe vera
Lawa mafutha, ngawodwana noma ehlangene, asiza ukuthambisa nokuthambisa isikhumba ngaphandle kokusihlanganisa ngobuthi.