Okuqukethwe
1. Amantongomane
Bacebile ngama-poly- ne-monounsaturated fatty acids, okuyiwa isici esibalulekile ekuqabukeni kwesikhumba kanye ne-hydration… Ziqukethe ama-antioxidants asiza ukunciphisa izinqubo ze-oxidative nokubambezela izinguquko ezihlobene nobudala. Zigcwele amavithamini A, E, B6 kanye ne-B12, i-potassium ne-calcium, edingekayo enkambisweni ejwayelekile yezinqubo ze-metabolic esikhumbeni.
Khetha noma iyiphi inathi oyithandayo: ngaphezu kwelethisi eluhlaza, imifino, noma njengengxenye yesosi ye-pesto.
2. Ukolweni bran
Lo mkhiqizo osebenzayo wokudla awusizi kuphela ukugcina uhlelo lokugaya ukudla lukhulu, ususe ubuthi futhi ukhohlise umuzwa wendlala, kepha futhi phatha izinduna ngenxa yokuqukethwe kwayo okuphezulu kwe-zinc.
Lo mkhondo wamaminerali wenza isikhumba sibushelelezi futhi sinwebe ngoba siyasiza ukuhlanganisa i-collagen. Ngaphezu kwalokho, ngaphandle kwalo, ukuphulukiswa kwamanxeba ezinhlakeni ezinhlobonhlobo zemifino kuhamba kancane.
3. U-Beet
Lokhu ngokuvamile kuyimifino edla kakhulu - kunama-calories ayi-100 kuphela ku-42 g wama-beet kanye ne-fiber eningi. Kepha ama-beet abaluleke kakhulu nge-potassium, esindisa isikhumba ekulahlekelweni umswakama ngokweqile. Sijwayele ukudla ama-beet abilisiwe, kepha alungile futhi aluhlaza kumasaladi, lapho angalahlekelwa yigremu elilodwa lezakhamzimba zawo.
4. Vumela kale
I-algae izuze ilungelo hhayi nje kuphela ukuba yingxenye yemikhiqizo yezimonyo yobuso nomzimba, kodwa futhi nokuba khona epuletini lethu. Aqukethe i-alginic acid, engenakususwa ohlelweni lokukhipha ubuthi emzimbeni: isusa izinto eziyingozi emzimbeni futhi ilinganise umsebenzi wohlelo lokugaya ukudla.
Ukunambitheka kwezimila zasolwandle akulula ukuthandana nakho, kepha kufanelekile; njengesinqumo sokugcina, kunenye indlela ngesimo sezimila zasolwandle ezomile, ezisetshenziswa ngenkuthalo ekudleni kwaseJapan.
5. Amaqanda
Amaqanda asinika amavithamini B, A ne-selenium, okuyisici sokulandela umkhondo esibalulekile esimeni sesikhumba esilinganiselayo. Kuyasiza ukubhekana nezinduna, kuvimbela ukwakheka kwamabala amadala, ivikela ama-radicals wamahhala futhi yenza isikhumba siqabule futhi sibe nokunwebeka. Futhi ngaphandle kwalokho, amaprotheni ayadingeka nje empilweni yezinwele zakho: uma befuna ukuhlukana nawe, zama ukuzigcina ekudleni lapho izitsha zamaqanda zizoba khona izikhathi ezi-3-4 ngesonto.
6. Icitrus
Uma abakhiqizi bemikhiqizo yezimonyo bephoqeleka ukuba baxake ngokusungulwa "kwephakheji" elinjalo le-vitamin C, elizovumela ukuthi lilethwe esikhumbeni kanye nokhilimu ngaphandle kokulahlekelwa, ngakho-ke thina akudingeki sicabange isikhathi eside ukuxazulula. le nkinga.
Ngendlela ewusizo kakhulu futhi elula kakhulu kithina, uvithamini C utholakala ngobuningi kwizithelo ze-citrus. Yena kuvimbela ukuguga ngaphambi kwesikhathi futhi ithuthukisa ukuhlanganiswa kwe-elastin - okuyiyo, kanye ne-collagen, enikeza i-90% yempumelelo esikhunjeni sobusha, igcina ithoni yayo nokuqabuleka.
7. Isibindi
Inkabi noma inkukhu: bobabili banerekhodi eliphakeme levithamini B2. Isibindi se-cod, kanye ne-foie gras, asihambelani nale njongo - okuqukethwe kwabo kule vithamini akuphezulu kangako. Futhi i-B2 ibalulekile esikhunjeni ngoba ngaphandle kwakhe uba sengoziniithambekele ekubeni bomvu nokucasuka, ukoma kanye nesikhumba.
I-8. Ukwatapheya
I-Oleic acid, egcwele i-avocado, ikhuthaza ukuvuselelwa kwesikhumba futhi ayibuyiseki esikhundleni lapho ubuso buqala ukufiphala ngandlela thile. Ukwatapheya uqukethe amavithamini B kanye nefayibha.
Ingxenye ehamba phambili nge-avocado ukuthi ibambezela i-enzyme ebangela ukuthi imicu ye-collagen ikhubazeke futhi ibangele imibimbi njengoba isikhumba siguga. Ngokuvamile, kunesizathu esanele sokudla ama-avocado njalo.
I-9. Uhlobo lwenhlanzi
Noma i-salmon, i-salmon e-pink, i-chum salmon, i-trout. AmaSalmonid angumthombo ongenakuqhathaniswa wama-omega-3 fatty acids lokho ukunciphisa ukubhujiswa kwe-collagen… Okungukuthi, i-collagen yenza isikhumba sinwebe.
Ukunwebeka kwezindonga zeseli lesikhumba kuncike ku-omega-3. Ukuphakelwa kwezinhlanzi okungama-gramu ayi-100 ngosuku kuhlanganisa ngokugcwele isidingo sethu sale element. Njengebhonasi - impilo yesistimu yenhliziyo.
10. Inyama
Lapho iziguli ziza kudokotela ohlinzayo odumile waseBrazil lapho beqokwa okokuqala, kwesinye isikhathi uzithumela ekhaya - nesiphakamiso sokulungisa indlela yokudla. Okungukuthi, faka amaprotheni amaningi kuwo.
Ama-amino acid abalulekile, umthombo wawo okuyinyama, abalulekile kuwo wonke umzimba. Futhi kufaka isikhumba, ngakho kwaba kusuka kokuhlanganisa amaseli amasha… Lawa ma-amino acid nawo atholakala ku amaqanda, amantongomane, imidumba, kepha akukho ndawo lapho kukhona khona isethi enhlobonhlobo njengasenyameni.