I-tan elinganayo futhi enhle iyiphupho labaningi. Futhi ukuze uzuze umphumela omangalisayo, ungashintshela ekudleni ngesikhathi sokuphumula, okuzosiza lokhu. Imikhiqizo ye-tan enhle kufanele ibe ne-beta-carotene, i-lycopene, i-selenium, i-vitamin E, i-tyrosine ne-tryptophan ukukusiza ukuthi ungavimbeki.
inyama ebomvu futhi isibindi izilwane zilungele umzimba, ikakhulukazi ekushisweni yilanga. Lokhu kudla kuqukethe i-tyrosine, izinhlobonhlobo zamaminerali afaka isandla ekukhiqizeni i-melanin, i-pigment. Ngokudla lokhu kudla, i-tan yakho izohlala isikhathi eside.
Fish futhi kwasolwandle aqukethe i-polyunsaturated fatty acids i-omega-3 ne-omega-6, amavithamini A, D, E, iqembu B, i-tyrosine. Inhlanzi ithuthukisa ukuzivikela komzimba futhi isiza ukuvikela isikhumba emisebeni ye-ultraviolet enolaka, isuse ukuqhuma futhi ijwayele ukulingana kwamanzi omzimba, okulungele isikhumba esishiswe yilanga.
Izaqathe ibizwa ngokuthi imifino yokuqala ye-tan enhle, njengoba iwumthombo omuhle kakhulu we-beta-carotene. Ngenxa yezaqathe, ukuzivikela komzimba kukhula, umbono uthuthuka, amazinyo aba namandla. Uma uphuza ingilazi yejusi yesanqante nsuku zonke, i-chocolate tan enhle iqinisekisiwe.
utamatisi futhi kusiza ukusabalalisa i-tan ngokulinganayo phezu komzimba, kuyilapho uvikela isikhumba elangeni elishisayo. Utamatisi unamaminerali amaningi, amavithamini B kanye ne-lycopene. Ukuphuza ijusi katamatisi nakho kuzosiza ukunciphisa ingozi yomdlavuza wesikhumba.
Ama-apricots iwumthombo we-beta-carotene, amavithamini PP, B, phosphorus, iron nama-bioflavonoids. I-tan isheshisa ngokudla amabhilikosi, ngakho-ke uma iholidi lakho lilifushane, cabanga ngaleli qiniso. Amabhilikosi asiza nokuvikela isikhumba emonakalweni we-UV.
I-Juicy amapentshisi izokwengeza okuhlukahlukene ekudleni kwakho kokushuka. Ziwumthombo wamavithamini namaminerali kanye ne-beta-carotene ebalulekile. Amapentshisi alungele ukusha - yidle kaningi lapho uhamba. Lesi sithelo esintekenteke sisiza ekukhiqizeni i-melanin pigment ukuze kukhanye kalula.
I-Melon futhi ikhabe ngokuqinisekile adalwe amajikijolo asehlobo ukuze akusize futhi u-tan kahle. Ikhabe linamavithamini amaningi B1, B2, C, PP, iron, potassium kanye ne-beta-carotene. Ikhabe liqukethe i-lycopene, i-beta-carotene, amavithamini B1, B2, PP, C, potassium, nensimbi. Ikhabe lizoqinisa futhi ligcizelele i-tan yakho, kuyilapho ikhabe lizosiza ukuqeda ubuthi, libuyisele ibhalansi yomswakama wesikhumba futhi livikele emisebeni ye-ultraviolet.
Ungadluli amagilebhisiukuba ngasogwini lolwandle noma phezulu ezintabeni. Iqukethe amavithamini A, PP, C, iqembu B, noma yikuphi ukuhlukahluka kwamagilebhisi kuzosiza ukubuyisela isikhumba esomile nesilimele futhi kuqinise amasosha omzimba.
Faka kumenyu yakho i-asparagus, iklabishi i-broccoli futhi isipinashiuma ukwazisa isikhumba sakho esinempilo esishukiwe. I-asparagus inenani lezinto zokwelapha, ezihlanganisa ukuvikela isikhumba nokuvimbela umdlavuza. I-Broccoli iwumthombo wama-antioxidant namavithamini isikhumba esiwadingayo ngesikhathi sokushisa ilanga, futhi izokhulula ukuvuvukala nokuvuvukala.
Isipinashi – umthombo we-beta-carotene kanye nokudla okusawolintshi, kanye namavithamini C, PP kanye ne-lutein. Ukudla isipinashi kuzosiza isikhumba sakho sibe ne-bronze tan, sigcine isikhathi eside futhi ngesikhathi esifanayo kuvimbela isikhumba ekushiseni.
Ungakhohlwa ukusebenzisa i-sunscreen, hlala emthunzini kaningi futhi ungaphumi elangeni elishisayo ngaphandle kwesambulela noma izingubo. Akukho ukushuka okuyifanele impilo yakho!