I-Tan ngaphandle kokuvutha? Lokhu kungenzeka ngokudla, “ngoba isikhumba silungiswa kusuka ngaphakathi,” kuphawula uMaxime Mésségué, i-dietitian-nutritionist. “Inani lamanzi elihlotshaniswa ne-oxygenation yansuku zonke lihlanganisa imibandela eyisisekelo ngaphambi kokubeka isikhumba sakho elangeni ngaphandle kokusilimaza. Kodwa kubalulekile futhi ukukhuthaza ukudla okucebile ku-carotenoids, amavithamini kanye ne-omega 3. Izinzuzo zabo? "Baletha umbala okhanyayo esikhumbeni, banikeze ukuguquguquka okukhulu futhi babe nezakhiwo ze-antioxidant," echaza. Lezi zakhi zomsoco zitholakala emifino emisha, yenkathi yonyaka, amafutha emifino athile kanye nezinhlanzi ezinamafutha.
Ipuleti elinemibala eminingi
Ama-carotenoids, ama-pigment aphuzi noma awolintshi, akhona ezitshalweni eziningi. Athathwa kalula ngumzimba, aqukethe i-beta-carotene, i-pigment umanduleli kavithamini A. “Ezithelweni nemifino, kunezingaphezu kuka-600. Ngaphezu kwamavithamini nemicu ewunikeza umzimba wethu, athuthukisa umbala omncane wesikhumba. Njengebhonasi, zingama-antioxidants anamandla, ”kuchaza uMaxime Mésségué.
Ama-radicals wamahhala: isitha n ° 1
Ibhekene nokuguga kwezicubu nokubukeka kwemibimbi, ama-radicals mahhala ayizitha zesikhumba. Ukuchayeka elangeni kukhuthaza ukuphindaphindeka kwazo. "Kungakho kubalulekile ukunikeza ukukhanya kwe-carotenoid ekudleni kwakho! Ukuhlanganiswa ne-vitamin C, etholakala ikakhulukazi ezithelweni nasemifino yasehlobo efana nepentshisi, ikhabe noma ikhabe, futhi evimbela imiphumela yama-radicals mahhala, ”kuqhubeka isazi sokudla okunempilo. Ipuleti elimibalabala, ukudla okugcwele ubusha: lesi isihluthulelo se-tan enhle.
Izidlo eziyisi-6 ongakhetha kuzo ukuze uthole i-tan enkulu!
Kuvidiyo: 6 ukudla kwe-tan ephezulu
I-courgette
Isikhumba se-zucchini sicebile ikakhulukazi kuma-carotenoids! Ngakho-ke, ungalihliki ngaphambi kokulipheka. Phakathi kwemifino evelele yasehlobo, i-zucchini idliwa eluhlaza, ephekwe noma egxiliwe. Ukuze ulondoloze ngangokunokwenzeka amavithamini ayo A, B, C, yidle iluhlaza okungcono kakhulu. Kanjani? 'Noma' Yini? Igayiwe ibe isaladi nejusi kalamula, amakhambi amasha namajikijolo apinki.
Utamatisi
Njengoba inothe nge-lycopene, utamatisi ungumthombo omuhle kakhulu kavithamini C, i-provitamin A kanye no-vitamin E. Lokhu kuwunikeza izici ezinamandla zokulwa ne-antioxidant. Okubomvu, okuphuzi, okumnyama noma okuwolintshi, utamatisi yimifino ekhonjiswe kumamenyu okunciphisa umzimba ehlobo. Ama-Gazpachos, carpaccios, coulis, utamatisi ogazingiwe noma ogxishiwe… Kulula ukujabulela utamatisi wesizini. Amafutha omnqumo amnandi, ingcosana kasawoti, amaqabunga ambalwa e-basil futhi usuqedile!
Ikhabe
I-Lycopene, equkethe ikhabe, iyingxenye yomndeni omkhulu we-carotenoids. Le pigment ivikela amaseli futhi inciphisa ama-radicals mahhala. Futhi imunca kangcono nakakhulu uma idliwe namafutha. Yethula ebudlelwaneni obunosawoti obungalindelekile nekhabe! Umqondo omuhle: ikhabe, i-mint, i-feta, upelepele namafutha omnqumo. Ngezinongo zakho, bheja amafutha emifino njengamafutha omnqumo amafutha omnqumo noma amafutha omnqumo.
Ubhatata
I-Orange tuber, ubhatata unothe nge-beta-carotene, amavithamini B no-C, namaminerali. Ingumngane ophelele we-tan yakho (yize kungeyona inkambiso ukuyidla eningi ehlobo). Inothile ngama-antioxidants, inokunambitheka okumnandi okuyingqayizivele kanye nokuncibilika kokuthungwa. Izojatshulelwa njengesaladi elibandayo noma ngamaflani.
Iseluleko
Inyama yalesi sithelo semifino igcwele izimfanelo ezinhle. Okunomsoco, ukwatapheya uqukethe amavithamini, amaminerali kanye nalokho okubizwa ngokuthi "unsaturated" lipids, alungele inhliziyo nokugaya. I-moisturizing, ivuselela futhi ivuselele i-epidermis ngenkathi ivimba ama-radicals mahhala. Ukuze ivuthwe ngokushesha, yifake isitsha sesaladi esinama-apula angu-2 bese uvala ngepuleti.
AmaSardines
Ibhekwa njengenhlanzi enamafutha, amasardine aqukethe ngaphezu kuka-10% we-lipids. Inothile nge-omega 3, futhi ingumthombo omuhle kakhulu kavithamini B12. Ecebile kuma-antioxidants, amasardine adume ngamafutha awo e-acid kanye nokuqukethwe kwe-vitamin D. Basiza ukuqinisa amangqamuzana esikhumba afana ne-mackerel, i-herring noma i-salmon.
Amafutha e-Olive
Amafutha omnqumo e-Virgin akhishwa ngokucindezela okubandayo anovithamini E. Avikela amangqamuzana futhi abambezele ukuqhubeka kwemibimbi. Iphunga elimnandi kakhulu, lawa mafutha aphuzi-oluhlaza asetshenziswa ikakhulukazi ku-seasonings. Kugcine kude nomoya, ukukhanya nokushisa ukuze ujabulele zonke izinzuzo zayo.