Abaningi mhlawumbe bezwile ukuthi amangqamuzana omzimba wethu avuselelwa ngokuphelele eminyakeni eyisikhombisa. Kodwa-ke, kumaseli amaqembu ahlukene, isikhathi sokuvuselela sihlukile: esifushane - esingaphansi kwenyanga - kumaseli e-epidermal. Ngakho-ke, njengoba odokotela besho, kuthatha isikhathi esincane kakhulu ukuthuthukisa kakhulu (noma ukubi) isimo sesikhumba sobuso. Kubandakanya ngosizo lokudla.
Amagobolondo Osizo Oluhlosiwe
Ngisho nemishwana evamile mihle - njengeseluleko esaziwayo "idla ukudla okusemathinini okuncane, imifino eminingi nemifino." Kodwa kukhona futhi "amagobolondo okubona" angempela asebenza ngamandla, ngokuqinisekile. Sabahlukanisa ngamaqembu.
Antioxidants
Umqondo oyinhloko ekulweni nobuso obuhle yi-antioxidants: izinhlanganisela ezilwa nama-radicals mahhala. Ama-radicals wamahhala akhiwe ngenxa yokuthi sidla ukudla okunezivimbelakuvunda, sihogela intuthu kagwayi, siphuze imithi, sihlala endaweni engathandeki, njll., sihlala singenayo i-electron eyodwa. Balwela ukuyisusa emangqamuzaneni agcwele futhi ngaleyo ndlela bacekele phansi amangqamuzana ethu. Ama-radicals wamahhala abhekwa njengembangela enkulu yokuguga, futhi ama-antioxidants angawaqeda ubuthi. Lezi zokugcina zihlanganisa amavithamini A, E, C kanye nezakhi eziningi zokulandela umkhondo, kodwa ngokuvamile kukhulunywa ngazo njengesamba sokufaneleka kwazo.
Kuyini: ama-blueberries, ama-cranberries, ama-plums nama-strawberries; izinhlobo ezahlukene zikabhontshisi, i-artichokes, iklabishi evamile, amahlumela aseBrussels kanye ne-broccoli, isipinashi, ama-beet; amantongomane, umlimi.
Amafutha e-Polyunsaturated acids
Lapho ekuqaleni kwawo-1940 umlingisi waseSweden U-Ingrid Bergman waba inkanyezi yefilimu eMelika, wathola isidlaliso esithi "i-Milkmaid yaseScandinavia". Isikhumba sakhe sasiphelele futhi wayengadingi ngisho ne-makeup esethi. Lokhu, yiqiniso, kube lula kakhulu ukudla kwaseScandinavia - izinhlanzi eziningi eziqukethe i-polyunsaturated fatty acids i-omega-3 ne-omega-6. Banomthwalo wemfanelo wokuvumela ulwelwesi lwamaseli ukuba luvumele izakhi zibe amangqamuzana futhi lugcine umswakama, okwenza isikhumba sibukeke sisincane futhi siqinile.
Kuyini: i-salmon yasenyakatho enamafutha, ama-walnuts, amafutha embewu yefilakisi.
Ukukhiqizwa kobisi
Ngokumangalisayo, ubisi lwenza uhlu ngenxa yokuqukethwe kwevithamini A, kune-calcium ekhazinyulisiwe. Ngokusho kwezazi zokudla okunomsoco, akuzona zonke izinto eziphilayo ezingakwazi ukufaka i-vitamin A edingekayo ukuze kube nobuhle, isibonelo, kusuka izaqathe - kodwa emikhiqizweni yobisi oluvutshiwe "ithembekile" ngokwedlulele futhi ibonwa yibo bonke. Ibhonasi eyengeziwe ama-yoghurt anamagciwane aphilayo noma ama-enzyme anomphumela onenzuzo ekugayeni ukudla (okungcono kakhulu, ubuthi obuncane buhlala).
Kuyini: i-cottage shizi neyogathi, ushizi abasha nabavuthiwe, i-kefir namayogathi. Uma wenza lokhu, khetha ukudla okunekhalori ephansi, ukudla kwemvelo, kungabikho izithasiselo zezithelo - okuzenzela ekhaya.
Ukudla okune-selenium
Uma ufunda omagazini abakhethekile, isibonelo, noma, ungathola ukuthi i-selenium ibalulekile esikhumbeni. Kuyivikela ekulahlekelweni ukunwebeka, nasekulambeni umoya-mpilo, nasemisebeni eyingozi ye-ultraviolet. Ngendlela, okusanhlamvu okuphelele okuqukethe ukufeza omunye umsebenzi obalulekile - banikeza umuzwa wokusutha futhi basisindise ekugcwaliseni isisu sethu ngokudla "okumhlophe" njengesinkwa nama-sweet rolls, awusizo hhayi nje kumfanekiso, kodwa futhi ubuso.
Kuyini: isinkwa se-wholemeal, ama-crisps okusanhlamvu, i-muesli, ummbila, ukudla kwasolwandle, u-garlic, imvubelo yokuphuza utshwala.
Ama-sulfide
Enye imineral yobuhle isibabule (khumbula imithombo ye-sulfuric ephulukisayo). Ama-sulfide - amakhemikhali ahlukahlukene e-sulfure - atholakala emikhiqizweni eminingi, kodwa amuncwa kahle kakhulu eluhlaza, yingakho kubalulekile ukubeka, isibonelo, u-anyanisi oluhlaza kanye ne-bell pepper esaladini, uphonsa i-parsley "kusuka nje engadini." ” esitsheni esesivele sikhishiwe emlilweni futhi kukhona ushizi owenziwe ngobisi olungaphekiwe (lezi, ngokwesibonelo, i-parmesan ne-mozzarella).
Kuyini: amaqanda, ukudla kwasolwandle, inyama, ushizi, amantongomane, okusanhlamvu.
Izitha zesikhumba esihle nesinempilo
Okunamafutha, okubabayo, okuthosiwe – isikhumba siba namafutha
Ukubhema - izimbotshana ziyakhula
Okunosawoti, okubabayo – isikhumba sicasuka kalula futhi sivuvukele
Ukudla okusemathinini – ibala liyawohloka
Limnandi, ikhofi - induna nokucasuka kuvela
Yiqiniso, akudingekile ukuba uzikhiphe ngokuphelele izitsha ezinjalo (mhlawumbe uthanda konke lokhu). Uma wazi ukuthi uzoyeka nini, okuthile kungaba nenzuzo - isibonelo, izinongo ziqukethe ama-antioxidants, futhi uma ungadli i-curry hhayi nsuku zonke, kodwa ngamaholide, umuntu uzojabula kuphela. Futhi enye into: ungakhohlwa ukuthi isikhumba siyinkomba yesimo somzimba jikelele, futhi uma, ngokwesibonelo, ufaka ubuthi njalo esiswini sakho ngokudla okungenamsoco, ukubonakaliswa kwangaphandle ngeke kuthathe isikhathi eside.
Imikhiqizo eminingi esohlwini ayikwazi "ukungeniswa" kuphela. Cishe akekho ozongabaza izinzuzo zamaski emvelo namaloshini.
I-currant emnyama - yenza mhlophe futhi iqinise izimbotshana
Ama-Strawberries - ithuthukisa ibala, iqede ukucasuka futhi isebenza njenge-antiseptic
Ikhukhamba - yenza mhlophe futhi ivuselele
Izaqathe - ithambe futhi ivuselele
Amazambane amasha - isusa iminonjana yokukhathala futhi yenza isikhumba sibe bushelelezi
Imifino emisha – kuyathoba futhi kuyaqabula
Itiye elihlaza – itiye liyakhuphuka, liqinise imithambo yegazi
I-curd - bushelelezi imibimbi futhi ihlanze
oatmeal - ivuselela
Kumaski enziwe ekhaya, kunconywa ukuthi ugcobe imifino eqinile nezithelo ku-grater enhle, futhi uxove amajikijolo anamanzi ngemfoloko. Ingxube yevithamini ingahlanjululwa ngamafutha omnqumo noma uju.