Okudlayo kubaluleke kakhulu njengalokho okugqokile. Uma ufuna ukuqeda induna, uvimbele ukuguga ngaphambi kwesikhathi, futhi uvikele isikhumba sakho ekucindezelekeni kwemvelo, isinyathelo sokuqala esikhumbeni esihle ukudla okunempilo, okulinganiselayo. Ukudla kwezitshalo kuthuthukisa impilo futhi kondle isikhumba kuze kufike ungqimba olungaphandle.
Yidla ngokwanele imisoco ebhalwe ngezansi futhi isikhumba sakho sizoba ngcono kakhulu. Kimina kwasebenza!
1. Phuza amanzi amaningi: Ukugcina uketshezi olwanele emzimbeni kubalulekile ukuze kube nokulinganisela okunempilo. Amanzi adlala indima ebalulekile ekuqedeni ubuthi obukhona emzimbeni futhi kubaluleke kakhulu ekwehliseni ukuvuvukala nokugcina isikhumba esinempilo.
2. Ukudla okuvimbela ukuvuvukala kwelapha ukuvuvukala kwangaphakathi kanye nokuvuvukala kwesikhumba okufana nezinduna, ama-redheads, eczema kanye ne-psoriasis. Ukudla okuvimbela ukuvuvukala kuhlanganisa ukudla okunothe ngama-omega-3 fatty acids (ama-walnuts, imbewu ye-hemp, imbewu yefilakisi, imbewu ye-chia, ngisho nemifino eluhlaza) nezinongo ezinempilo njenge-turmeric, i-ginger, i-cayenne, nesinamoni.
3. I-Beta-carotene iyi-phytonutrient enikeza izaqathi, ubhatata, namathanga umbala wawo omuhle osawolintshi. Emzimbeni, i-beta-carotene isebenza njenge-antioxidant futhi ikhuthaza ukukhula kwamangqamuzana okunempilo, i-metabolism, impilo yesikhumba, nokukhiqizwa kwe-collagen (yokuqina namandla). Kuyasiza futhi ukuqeda imigqa emihle futhi ivikele isikhumba elangeni.
4. I-Vitamin E iyi-antioxidant etholakala ezimbewu zikabhekilanga, ukwatapheya, ama-alimondi, ngisho nobhatata. Le antioxidant ivikela isikhumba elangeni, iqinisekisa ukuxhumana okuhle kwamaseli futhi ibalulekile ekwakhekeni kwe-collagen.
5. Uvithamini C kulula kakhulu ukuwuthola ekudleni okusekelwe ezitshalweni. Lezi yizindaba ezinhle ngoba uvithamini C awugcinwa emzimbeni futhi kufanele ugcwaliswe njalo. Le antioxidant idlala indima ebalulekile ekukhiqizweni kwe-collagen futhi ivikela isikhumba: U-Vitamin C usetshenziselwa ukwelapha izimo zesikhumba.
Akuzona kuphela izithelo ze-citrus ezinovithamini C, i-fennel, upelepele omnandi, i-kiwi, i-broccoli nemifino nayo iyimithombo emihle kakhulu yale vithamini. Ngivame ukuthatha uvithamini C owuketshezi ebusika ukuze ngivikeleke ngokwengeziwe.
6. Ama-probiotics abaluleke kakhulu esikhumbeni esinempilo. Ukudla okunama-probiotics okwanele kuzoqinisekisa i-microflora enempilo emathunjini. I-microflora yamathumbu enempilo iqinisekisa ukugaya okuhle, ukumuncwa okuhle kwezakhi kanye nokuqedwa kwemikhiqizo engcolile. Iphinde isekele ukuzivikela komzimba, okuthinta wonke umzimba, kuhlanganise nesikhumba. Ukudla engikuthandayo okucebile ngama-probiotic i-kombucha, i-sauerkraut, i-kimchi, i-coconut kefir, ne-miso.
7. I-Zinc iyiminerali ebalulekile okungaba nzima ukuyimunca ngobuningi ekudleni kwezitshalo. Kuyasiza ukusekela amasosha omzimba futhi kulinganise amahomoni abangela induna. I-Zinc ingatholakala kuma-cashews, kuphizi, kumbewu yethanga, ubhontshisi, nama-oats. Ngiphinde ngithathe isithasiselo se-zinc.
8. Amafutha anempilo abaluleke kakhulu esikhumbeni esihle - amangqamuzana esikhumba enziwe ngamafutha acid. Ngincoma amafutha okudla okuphelele esikhundleni samafutha acindezelwe ngoba uthola nezinye izakhamzimba. Isibonelo, esikhundleni sokusebenzisa amafutha embewu ye-hemp kuma-omega-3 fatty acids, ngidla imbewu ngokwayo futhi ngithole amaprotheni, i-fiber, amavithamini namaminerali. Ngesikhumba esihle, esikhazimulayo, ncika kumakotapheya, ama-olives, namantongomane.