Esikhundleni sokuchitha imali eshisiwe emikhiqizweni yobuhle ebizayo eqinisekisa ukukhazimula “kwemvelo,” kungani ungenzi okuthile okusiza isikhumba sakho sikhazimule?
Asikwazi njalo ukulawula umthelela emzimbeni wobuthi bangaphandle obuvela emvelweni, kepha singakwazi ukulawula okwenzeka ngaphakathi komzimba. Futhi isikhumba sethu sikhombisa ngokusobala ukuthi yini "esizilayishayo" kithi. Finyelela isikhumba esikhanyayo, esikhanyayo nebala elinempilo ngokwemvelo ngokufaka imithombo yamavithamini namaminerali athile ekudleni kwakho.
Vitamin A - uvithamini oncibilika okunamafutha okhuthaza ukwakheka kwamaseli amasha esikhumba. Uvithamini A ungatholakala kumazambane, izaqathe, ithanga, umango nakoyela wezinhlanzi.
I-Vitaminamaqembu B gcina isikhumba sibushelelezi futhi sithambile. Izinhlanzi ezinamafutha, izinhlanzi zasolwandle, imifino eluhlaza, ama-legumes, nezinhlamvu eziphelele ziyimithombo emihle yamavithamini B.
Vitamin C - ivithamini encibilikiswa ngamanzi edingekayo ekukhiqizeni i-collagen, egcina isikhumba sithambile futhi siyivimbele ukuthi ingagugi. UVitamin C utholakala kuzo zonke izinhlobo zeklabishi, ama-strawberry, izithelo ezisawolintshi, utamatisi.
Zinc - isici esibalulekile sokuzivikela komzimba, sisiza ekwelapheni izibazi namanxeba. Imbewu ye-sunflower, izinhlanzi zasolwandle (ikakhulukazi ama-oysters), amakhowe, nezinhlamvu ezigcwele zizokunikeza i-zinc eyanele.
Antioxidants - Ukuduma kwezulu kwama-radicals mahhala emzimbeni, okwenza ukuguga kwesikhumba. Ukudla okunothe ngama-antioxidants kufaka ama-blueberries, ama-raspberries, ama-acai nama-goji berries, itiye eliluhlaza, nobhontshisi we-cocoa.
Ama-fatty acids i-omega-3, i-omega-6 ne-omega-9 ukunciphisa ukuvuvukala, ukukhuthaza ukukhula kwamaseli. Ukwatapheya, ukhukhunathi kanye namafutha kakhukhunathi, iminqumo namafutha omnqumo, inhlanzi enamafutha, amantongomane nembewu (ikakhulukazi ama-walnuts, imbewu ye-chia, ne-sesame / tahini) yimithombo emihle yama-acid anenzuzo azosiza ukukhanya kwesikhumba sakho.
Faka lokhu kudla ekudleni kwakho futhi kungekudala uzobona ushintsho ebusweni bakho.