Usithola kanjani isikhumba esikhanyayo nesinhle?

Kunezinto ezimbalwa ezigcina impilo nokukhazimula kwesikhumba.Masizibuyekeze ndawonye namhlanje kulo mbiko.

- amanzi
Ukuthola izidingo zamanzi emizimbeni yethu kungcono kakhulu esingakwenzela isikhumba sethu. Igcina i-hydration yayo futhi inciphisa ukubonakala kwemigqa nemibimbi kuyo, futhi isiza ukuletha izakhi esikhumbeni futhi ikhiphe ubuthi, ngaphezu kokusiza inqubo yokugeleza kwegazi, okusiza ukugcina ukukhazimula kwayo.

Kuyadingeka ukuphuza okungenani izingilazi zamanzi eziyi-8 ngosuku futhi ugxile ekudleni izithelo, imifino, neziphuzo ezibandayo ezinempilo nezishisayo ezisisiza ukuthi sivikele leli nani.

I-Selenium
I-Selenium idlala indima yokuvikela isikhumba ezingozini zama-radicals mahhala adala izimpawu zokuqala zokuguga njengemibimbi, ukoma, nokulimala kwezicubu. Kuyasiza futhi ukuvikela umdlavuza wesikhumba.
I-Selenium itholakala kumakhowe, inhlanzi, iwundlu, izimfanzi, inyama yenkomo eboshiwe, i-turkey, oyster, sardines, crab, kanye ne-whole-wheat pasta.

- Ama-Antioxidants
Ama-Antioxidants adlala indima ebalulekile ekuvimbeleni nasekunciphiseni ingozi yama-radicals mahhala. Atholakala ezinhlotsheni eziningi zokudla, ikakhulukazi imifino nezithelo ezinemibala enjengamajikijolo, utamatisi, amabhilikosi, ithanga, isipinashi, ubhatata, upelepele oluhlaza nobhontshisi.

I-enzyme elwa nama-radicals mahhala
Umzimba wethu ukhiqiza i-antioxidant enamandla ebizwa nge-CoenzymeQ10, kodwa ukukhiqizwa kwale enzyme kuyehla njengoba sikhula. Le enzyme idlala indima ebalulekile ekukhiqizeni amandla adingekayo ekusebenzeni kwamangqamuzana, futhi siyithola kwezinye izinhlobo zezinhlanzi, kuhlanganise ne-saumoni, i-tuna, ngaphezu kwenkukhu kanye nokusanhlamvu okuphelele. Ukusetshenziswa kwemikhiqizo yokunakekelwa kwesikhumba equkethe i-CoQ10 enzyme ekubunjweni kwayo kusiza imibimbi ebushelelezi futhi ifihle izimpawu zokuguga kwesikhumba.

Ivithamini A
I-Vitamin A idlala indima ebalulekile ekubuyiseleni amangqamuzana esikhumba, futhi siyithola ezithelweni ezisawolintshi, izaqathe, imifino eluhlaza, amaqanda, nemikhiqizo yobisi enamafutha amancane. Uma usebenzisa okhilimu bokunakekelwa kwesikhumba abaqukethe uvithamini A, uzoba nesandla ekulweni nemibimbi, amabala ansundu, nezinduna.

Ivithamini C
Ukuchayeka elangeni kubangela ingozi esikhumbeni, futhi uvithamini C unomthelela ekuqinisekiseni indaba yesikhumba kule ndawo futhi uvuselela ukukhiqizwa kwe-collagen ne-elastin, okudingekayo ukuze kugcinwe ubusha bayo isikhathi eside ngangokunokwenzeka. Uvithamini C siwuthola esithelweni esisawolintshi, upelepele obomvu, amakiwi, upopo, nemifino eluhlaza.

Vitamin E
I-Vitamin E iphakathi kwama-antioxidants asebenzayo avikela isikhumba ekungenweni izifo kanye nokuchayeka elangeni. Itholakala emafutheni emifino, iminqumo, isipinashi, i-asparagus, imbewu, nemifino eluhlaza enamaqabunga.

- Amafutha
Amafutha e-omega-3 kanye ne-omega-6 abonakala ngokukwazi kwawo ukuqinisa umgoqo we-lipid ovikelayo wesikhumba, ohlinzeka ngokuvikeleka ekuphelelweni amanzi emzimbeni. Lawa ma-acids abalulekile afaka isandla ekwenzeni isikhumba sibe bushelelezi futhi sigcine ubusha baso.
Lawa mafutha alungele isikhumba angatholakala emafutheni omnqumo nawe-canola, ama-flaxseed, ama-hazelnut, nezinhlanzi zasemanzini abandayo njenge-salmon, sardines, ne-mackerel.

- Itiye elihlaza
Itiye elihlaza liyisiphuzo esiwumlingo emkhakheni wokugcina isikhumba sobusha kanye nokukhazimula kwaso.Linciphisa ukuvuvukala futhi lisivikele ezingozini zokuchayeka elangeni.Ungangabazi ukulifaka ekudleni kwakho kwansuku zonke.