Okuqukethwe
Isikhumba siyisibonakaliso sempilo yethu futhi siyinkomba yezinkinga ngomzimba. Sizama ukulungisa konke ukungapheleli kwesikhumba ngama-lotion, okhilimu, imaski kanye nama-serum, kepha ukuvuvukala, ukubomvu, imibimbi yokuqala - konke lokhu "ukungapheleli" kuvela ngaphakathi. Ngakho-ke, njalo udinga ukunaka ukudla kwakho. Uma ukudla kwakho kuqukethe ukudla okuqukethe ama-antioxidants, amafutha anempilo, amanzi nezakhi zomzimba ezibalulekile, umzimba wethu nesikhumba nakho kuzoba sesimweni esihle kakhulu.
Abacwaningi baze baphetha ngokuthi ukudla izithelo nemifino kuyindlela ephephile nenempilo kunazo zonke yokulwa nebala elimnyama nemibimbi. Ingabe usukulungele ukukhanya? Nansi eminye yemikhiqizo ehamba phambili yokulwa nokuguga yokukhanya kwesikhumba sakho.
1. Upelepele obomvu
Upelepele obomvu yiyona mpi eyinhloko yokulwa nokuguga ngenxa yokuqukethwe kwayo okuphezulu kwe-antioxidant. Futhi iqukethe i-vitamin C eningi, isithako esibalulekile sokukhiqizwa kwe-collagen, nama-carotenoid anamandla.
carotenoid Ngabe izitshalo zombala ezibhekene nemibala ebomvu, ephuzi kanye newolintshi yezithelo nemifino. Zinezinto ezahlukahlukene ezilwa nokuvuvukala futhi zingasiza ukuvikela isikhumba ekulimaleni kwelanga, ukungcoliswa komoya kanye nobuthi bezemvelo.
Sika i-pepper yensimbi bese uyifaka ku-hummus njengesidlwana, noma uyifake kusaladi entsha.
I-2. Ama-blueberries
Ama-blueberries acebile ngamavithamini A no-C, kanye ne-antioxidant yokulwa nokuguga i-anthocyanin - nguyena onika ama-blueberries umbala ojulile oluhlaza okwesibhakabhaka. Futhi-ke, kuzosiza isikhumba sakho ukuthola ithoni enhle enempilo.
Lawa majikijolo azophinde avikele isikhumba ezintweni ezicasulayo zangaphandle kanye nokungcola ngokuvimbela ukuvuvukala nokulahlekelwa kwe-collagen.
I-3. I-broccoli
I-Brokholi iyigciwane elinamandla lokulwa nokuvuvukala nokulwa nokuguga eligcwele amavithamini C no-K, ama-antioxidants ahlukahlukene, ifayibha, i-lutein (i-carotenoid equkethe umoya-mpilo) ne-calcium. Umzimba wakho udinga uvithamini C ukukhiqiza i-collagen, enika isikhumba sakho amandla nokuqina kwayo.
Ungayidla i-broccoli iluhlaza njenge-snack esheshayo, kepha uyishise uma unesikhathi.
4. Isipinashi
Isipinashi sigcwele amanzi kanye nama-antioxidants asiza ukugcwalisa umzimba nge-oxygen. Ibuye icebile kuma-micro kanye nama-macronutrients njenge i-magnesium ne-lutein.
Lesi sitshalo sinovithamini C omningi, njengoba sishilo, akhuphula ukukhiqizwa kwe-collagen ukuze isikhumba siqine futhi sibushelelezi. Kepha akupheleli lapho. I-Vitamin A, etholakala kusipinashi, ingakhuthaza izinwele ezinempilo, ezicwebezelayo, kuyilapho uvithamini K usiza ekunciphiseni ukuvuvukala kwamangqamuzana.
5. Amantongomane
Amantongomane amaningi (ikakhulukazi ama-alimondi) awumthombo omuhle kakhulu kavithamini E, ongasiza ekulungiseni izicubu zesikhumba, agcine umswakama, futhi avikele emisebeni ye-UV eyingozi. Ama-Walnuts aqukethe nokulwa nokuvuvukala Ama-acids ama-omega-3ezingasiza ekuqiniseni ulwelwesi lwesikhumba ukuze kukhanye okukhazimulayo.
Faka amantongomane kumasaladi, ama-appetizers, ama-dessert, noma vele uwadle. Hlukanisa amakhoba kumantongomane, nokho, njengoba ucwaningo lubonisa ukuthi amaphesenti angama-50 ama-antioxidants atholakala kuwo.
I-6. Ukwatapheya
Ukwatapheya uphakeme ekulweni nokuvuvukala engenasaturated amafutha acidsezikhuthaza isikhumba esibushelelezi, esithambile. Iqukethe nezakhi zomzimba eziningi ezibalulekile ezingavimbela imiphumela emibi yokuguga, kufaka phakathi amavithamini K, C, E no-A, amavithamini B, ne-potassium.
7. Izinhlamvu zamabhomu
Kusukela kudala, igromegranate ibisetshenziswa njengesithelo sokwelapha. Ngokuqukethwe kwayo okuphezulu kukavithamini C kanye nama-antioxidants ahlukahlukene anamandla, ihalananda lingavikela amaseli ethu emiphumeleni elimazayo yama-radicals wamahhala futhi linciphise ukuvuvukala.
Ipomegranate iqukethe nezinhlanganisela ezibizwa ngokuthi phumalaokungasiza ukugcina i-collagen esikhumbeni, kunciphise izimpawu zokuguga.
Fafaza ihalananda kusipinashi nesaladi le-walnut ukuze uthole umphumela omkhulu wokuvuselela!