Ukuze kupholiswe inxeba, kungalandelwa uchungechunge lwezincomo zezokwelapha ukuze kuncishiswe umthelela esikhumbeni. Kodwa-ke, imikhuba yokuphila ingakhuthaza isikhumba ukuba siphole ngokushesha. Ukudla okunempilo kanye nokuphuza amanzi afanele kungasiza ngqo ekwelapheni, kunikeze amandla, amaprotheni, amavithamini, kanye namaminerali umzimba owadingayo ukuze wakhe izicubu ezintsha futhi kuncishiswe ingozi yokutheleleka.
Ake sibheke ukuthi yikuphi ukudla okusiza ekwelapheni ukuze ukwazi ukukufaka ekudleni kwakho futhi uzinakekele ngaphakathi nangaphandle, ukhumbula ukuthi ezimweni zezifo ezingamahlalakhona noma amanxeba ayinkimbinkimbi, kuhlale kunconywa ukubonisana nochwepheshe wezempilo ngaphambi kokwenza izinguquko ezinkulu ekudleni kwakho noma ukuthatha izithasiselo.
Ukubaluleka kokudla okunomsoco ekwelapheni amanxeba
Isikhumba siyisithiyo esivikelayo ezintweni zangaphandle. Uma sisikwa, sishiswa, noma sivulwa ngokuhlinzwa, ingozi yokutheleleka iyanda , ngakho - ke umzimba udinga ngokushesha ukuvala leli phuzu lokungena. Ukuze wenze kanjalo, uqala inqubo yezigaba eziningi (ukuvuvukala, ukwanda, kanye nokuvuthwa) edinga amandla amaningi kanye nezakhamzimba ezithile.
Uma ukudla okunomsoco kuntuleka, isigaba sokuvuvukala singandiswa , ukukhiqizwa kwe-collagen kanye ne-fibroblast kuyancipha, futhi ukwakheka kwemithambo yegazi emisha kuyaphazamiseka, okwenza inxeba lithathe isikhathi eside ukuphola noma ukuphola kabi. Ngokuphambene nalokho, lapho ukudla kuhlinzeka ngamaprotheni anele, ama-carbohydrate asezingeni eliphezulu, amafutha anempilo, amavithamini, namaminerali , umzimba une-"toolkit" edingekayo yokulungisa izicubu ezonakele ngokushesha nangendlela ephumelelayo.
Ngaphezu kwalokho, kubantu abanezimo ezifana nesifo sikashukela, isifo sezinso, i-cholesterol ephezulu , noma ezinye izifo ezingamahlalakhona, ukudla okufanele kusiza ukulawula izinto ezingavimbela ukuphulukiswa, njenge-hyperglycemia noma ukuvuvukala okuqhubekayo. Kulezi zimo, kubalulekile ukukhuluma nodokotela noma uchwepheshe wezokudla ngaphambi kokwethula izithasiselo noma ukwenza izinguquko ezibalulekile ekudleni.
Izithelo ze-citrus kanye ne-vitamin C: isisekelo se-collagen
Izithelo ze-citrus zicebile nge -vitamin C , isakhi esibalulekile esisiza ekwelapheni amanxeba ngoba sihlanganyela ekwakhiweni kwe-collagen , iphrotheni ehlelekile eqinisa isikhumba, imisipha, kanye nemithambo yegazi. Ngaphezu kwalokho, i-vitamin C iqinisa amasosha omzimba futhi isiza ekunciphiseni ukuvuvukala kwendawo.
Amawolintshi, ama-tangerine , ama-kiwi, uphayinaphu, ulamula , ama-strawberry, kanye ne-grapefruit kuphakathi kokudla okusiza ekwelapheni amanxeba. Eminye imifino, njengotamatisi , upelepele obomvu noluhlaza okotshani, i-broccoli, kanye neminye imifino eluhlaza enamaqabunga, nayo inikeza i-vitamin C. Ukudla lezi zithelo nemifino nsuku zonke kuqinisekisa ukuthi umzimba une-vitamin C eyanele yokwakha izicubu eziqinile zesilonda nokunciphisa ingozi yokutheleleka.
I-Vitamin A kanye ne-beta-carotene ukuvuselela isikhumba
I-Vitamin A kanye nezandulela zayo (njenge-beta-carotene) zikhuthaza ukugcinwa, ukukhula, kanye nokulungiswa kwesikhumba, ulwelwesi lwamafinyila, kanye nezinye izicubu. Lesi sakhi sidlala indima ebaluleke kakhulu esigabeni sokuvuvukala, sisiza ukulawula impendulo yokuvuvukala ukuze isikhumba sivuseleleke ngendlela ehlelekile, okuholela ezibazini ezisezingeni eliphezulu.
Izaqathi zicebile nge -beta-carotene , ewusizo kakhulu ekwelapheni izifo ezifana ne-acne, i-eczema, i-psoriasis, ukusha, kanye nezilonda zomkhuhlane. Eminye imithombo emihle ye-vitamin A kanye ne-beta-carotene ihlanganisa ubhatata, ithanga, upelepele obomvu, i-cantaloupe, isipinashi, i-kale, umango, ama-apricot, kanye neminye imikhiqizo yobisi nesibindi (ngaphandle kwesibindi senhlanzi, okunganconywa ngenxa yokuqukethwe kwayo okuphezulu kwe-vitamin A).
I-Vitamin K kanye nokujiya kwegazi
Ukuqinisekisa ukuthi igazi liyajiya kungomunye wemisebenzi eyinhloko yevithamini K. Le vithamini isiza ekuvimbeleni ukopha, ukuklwebheka, kanye nokuvuvukala endaweni elimele, ngaleyo ndlela kube lula inqubo yokuphulukisa efanele yesilonda.
Kulokhu, ukudla okusiza ekwelapheni amanxeba ngenxa yokuqukethwe kwawo kwe-vitamin K kufaka phakathi i-broccoli , eminye imifino eluhlaza enamaqabunga (isipinashi, ilethisi, i-chard, i-kale, i-endive), amanye amafutha emifino , inhlanzi, nenyama ebomvu . Ukufaka lokhu njalo ekudleni kwakho kunomthelela ekuqineni kwegazi kanye nokululama okuzinzile kwezicubu ezonakele.
Amaprotheni: izakhamzimba ezibalulekile esikhumbeni
Amaprotheni ayizakhamzimba ezibalulekile kubantu ngoba athuthukisa ukujikeleza kwegazi ngenxa yama-amino acid aqinisa izicubu futhi ahlanganyele ngqo ekwakhiweni kwe- collagen namaseli esikhumba amasha. Ngenxa yalesi sizathu, aphakathi kwezakhamzimba ezisiza ekwelapheni amanxeba futhi abalulekile empilweni enempilo.
Imifino, amaqanda , inyama ebomvu engenamafutha, inkukhu, i-turkey, inhlanzi, imikhiqizo yobisi, i-tofu, i-quinoa, amantongomane, nembewu kuyimithombo emihle kakhulu yamaprotheni. Ngesikhathi senqubo yokuphulukiswa, umzimba ungadinga amaprotheni nama-calories amaningi kunokuvamile, ikakhulukazi ngemva kokuhlinzwa noma uma unezilonda ezinkulu. Icebiso elihle ukufaka umthombo wamaprotheni kukho konke ukudla nokudla okulula, futhi, uma kudingeka futhi ngaphansi kokuqondisa kochwepheshe, sebenzisa ama-shake noma izithasiselo ezinamaphrotheni amaningi.
I-Zinc, i-iron kanye nezinye izinto ezibalulekile
I-Zinc iyisakhi esitholakala ekudleni okuningi esisiza amasosha omzimba ukulwa namanxeba ngokukhuthaza ukukhula kwe-epithelial . Le nqubo iyisisekelo sokuphulukiswa kwamanxeba, yingakho ukudla ukudla okucebile nge-zinc kuzuzisa ukuvuselelwa kwesikhumba. I-Zinc itholakala enyameni, enkukhu, ekudleni kwasolwandle, ebhontshisini, okusanhlamvu okuphelele, amantongomane, imbewu, kanye nemikhiqizo yobisi.
I-iron ibalulekile ekuthutheni umoya-mpilo ezicutshini nasekuvumeleni amaseli ukulungisa umonakalo ngempumelelo. Inyama ebomvu, isibindi, inhlanzi, i-shellfish, isipinashi, i-kale, imidumba, amantongomane, imbewu, kanye nokusanhlamvu okuqinisiwe kuyimithombo ebalulekile. Ukuhlanganisa i-iron esuselwe ezitshalweni nokudla okucebile nge-vitamin C (isibonelo, amalentili nopelepele obomvu noma isipinashi nojusi wewolintshi) kuthuthukisa ukumuncwa kwayo futhi kukhuthaza ukuphulukiswa okusheshayo.
Amanye amaminerali afana ne -magnesium nawo asiza ekunciphiseni ukuvuvukala nokulungisa izicubu ezonakele. Angatholakala kuma-avokhado, ama-alimondi, ama-cashew, imifino eluhlaza enamaqabunga, okusanhlamvu okuphelele, ama-legumes kanye ne-tofu.
Amantongomane, ubhontshisi namafutha anempilo
Amantongomane anjenge-almond, ama-walnuts, nama-hazelnuts acebile ngamavithamini B kanye ne-vitamin E, izakhamzimba ezisekela ukuvuselelwa kwamaseli futhi zivikele ekucindezelekeni kwe-oxidative. Ahlanganyela ekukhiqizweni kwamaseli abomvu egazi, ekukhuleni kwezicubu, futhi asiza ekunciphiseni ukuvuvukala, okuwusizo kakhulu emanxebeni abuhlungu noma asabela kakhulu.
Imifino , ngaphezu kwamaprotheni, inikeza i-iron, i-zinc, kanye nama-carbohydrate ayinkimbinkimbi anikeza amandla aqhubekayo. Uma ihlanganiswe nokusanhlamvu okuphelele, amantongomane, kanye nembewu, iyasiza ekuhlangabezaneni nezidingo zamaprotheni ngisho nasekudleni kwemifino noma kwe-vegan.
Amafutha anempilo avela kumafutha omnqumo, i-avocado, izinhlanzi ezinamafutha (i-salmon, i-sardine, i-mackerel) kanye nembewu ethile (i-chia, i-flax, ithanga) asiza ukugcina ubuqotho be-membrane yamaseli, ukuthuthukisa ukuqina kwesikhumba futhi kungasiza ekunciphiseni ukuvuvukala komzimba okuvimbela ukuphulukiswa.
Ukudla okufanele kukhawulelwe ukuze kugwenywe ukulibaziseka kokuphulukiswa
Njengoba nje okunye ukudla kukhuthaza ukuphulukiswa, okunye kungakuhlehlisa . Ukusetshenziswa kakhulu koshukela ocolisisiwe , iziphuzo ezinoshukela, amaswidi, amakhekhe, ukudla okusheshayo, ukudla okuthosiwe, amafutha e-trans, utshwala, noma imikhiqizo ecutshungulwe kakhulu kwandisa ukuvuvukala, kuphazamisa ukulawulwa kwe-glucose, futhi kunciphisa ukunikezwa kwezakhamzimba ezisezingeni eliphezulu ezicutshini ezilungisayo.
Kubantu abanesifo sikashukela, kubaluleke kakhulu ukulawula amazinga kashukela egazini, ukulandela imithi enikezwe udokotela, nokunciphisa ukudla okunoshukela kakhulu, njengoba ushukela ophezulu egazini uhlotshaniswa namanxeba athatha isikhathi eside ukuphola noma angapholi kahle.
Ukunikeza amanzi emzimbeni, isifiso sokudla kanye neziqondiso ezisebenzayo
Ukugcina umswakama omuhle kubalulekile ngoba kwenza kube lula ukuthuthwa kwezakhamzimba, kuthuthukisa ukunwebeka kwesikhumba, futhi kusiza ukuvimbela amanxeba ukuthi angahlali isikhathi eside noma avuleke kalula. Ngaphezu kwamanzi, ungasebenzisa itiye lezitshalo elithambile, umhluzi owenziwe ekhaya, amajusi emvelo ngaphandle koshukela owengeziwe, kanye neziphuzo ezisekelwe ezitshalweni noma zobisi, ezihlala zivumelaniswa nesimo ngasinye, futhi kwezinye izimo, amakhambi angaphandle njenge- aloe vera.
Ngemva kokuhlinzwa noma ngezikhathi zobuhlungu, isicanucanu, noma ukukhathala, isifiso sokudla singase sinciphe. Kulezi zimo, kunconywa ukudla ukudla okuncane kaningi, njalo ufake umthombo wamaprotheni ekudleni ngakunye, ucebise izitsha ngezithako ezicebile ngamaprotheni (isibonelo, ubisi oluyimpuphu, ushizi oqoshiwe, amantongomane aqoshiwe, imbewu), futhi usebenzise ama-shake noma izithasiselo kuphela ngaphansi kwesiqondiso sochwepheshe.
Ukudla okuhlukahlukene, okucebile ngezithelo, imifino, ubhontshisi, amaprotheni asezingeni eliphezulu, okusanhlamvu okuphelele namafutha anempilo, kuhlanganiswe nomswakama ofanele kanye nokulala kahle ebusuku, kudala indawo ekahle yokuba isikhumba sithole zonke izinsiza esizidingayo futhi sipholise amanxeba ngokushesha nangendlela ephumelelayo ngangokunokwenzeka.
