Isiphi isisombululo esingcono kakhulu senkinga ngayinye yesikhumba?

Yekani ukuvumelana ngamagcobo, nishintshe emithini niye ekudleni, ngoba ukudla kwenu kungumuthi wakho, ngoba ekondleni isikhumba sakho kulele ikhambi lazo zonke izinkinga ongase ubhekane nazo.

Ukuvimbela imigqa nemibimbi

Ukuvimbela ukubukeka kwemigqa nemibimbi kuyindlela ebalulekile yokugcina ukubukeka kwentsha isikhathi eside ngangokunokwenzeka, futhi ukugxila kulokhu kufanele kube emaqenjini amabili okudla okufanele kutholakale kukho konke ukudla kwethu:

• Amaprotheni:

I-Collagen ne-elastin zaziwa njengezinhlobo ezimbili zamaprotheni isikhumba sethu esiwakhayo ukuze silondoloze ukuqina nokunwebeka, nokuthi njengoba sikhula, ikhono lesikhumba lokukhiqiza lezi zinto liyehla, okuholela ekubonakaleni kwemibimbi.

Ucwaningo lwakamuva lubonise ukuthi ukudla ukudla okunothe ngamaprotheni kunikeza isikhumba sethu iqembu lama-amino acid asizayo ukuthi sikhiqize i-collagen ne-elastin eyengeziwe, nokuthi ukuntuleka kwamaprotheni kusheshisa inqubo yokuguga kwesikhumba. Ngakho-ke, kuyadingeka ukunakekela ukudla amaprotheni kukho konke ukudla kwethu kwansuku zonke, futhi ngokuvamile siwathola ezinhlanzi, inkukhu, amaqanda, ubhontshisi wesoya, imifino, namantongomane.

• Ama-Antioxidants:

Isikhumba sethu sihlala sichayeka ekuhlaselweni kwama-radicals mahhala abangelwa ukukhanya kwelanga, ukungcola, ukubhema… Lawa ma-radicals aphula i-collagen ne-elastin ekhona esikhumbeni sethu, okwenza kubonakale izimpawu zokuguga.

Ucwaningo lubonisa ukuthi ukugxila kuma-antioxidants kusiza ukunciphisa ama-radicals mahhala. Ngakho-ke ukubaluleka kokugxila ekudleni ukudla okucebile ngovithamini C (ilamula, i-kiwi, isipinashi, upelepele obomvu), u-vitamin E (amafutha emifino, ama-alimondi, imbewu ye-sunflower), ama-flavonoids (i-broccoli, ama-strawberries, amagilebhisi, i-parsley), ngaphezu kwalokho i-turmeric etholakalayo kanye ne-lycopene.kutamatisi.
Ukuze uthole izinzuzo zama-antioxidants, kuyadingeka ukunaka ukuthi ukudla kulungiswa kanjani, njengoba i-vitamin C izwela kakhulu ekushiseni okulahlekelwa umphumela wayo, ngakho-ke kunconywa ukudla izithelo nemifino ecebile kuyo eluhlaza. Izakhamzimba eziku-broccoli zigcina amandla azo kuphela uma zishisiwe, kanti i-lycopene ekutamatisi ikhulisa amandla awo uma isiphekiwe.

Amafutha omnqumo adlala indima ephumelelayo ekubambezeleni ukubonakaliswa kokuguga lapho engezwa kuziphathimandla, inqobo nje uma egcinwa ezitsheni ezimnyama futhi angavezwa ukushisa ngaphambi kokudla.

• Yehlisa ukudla kwakho:

Amaswidi, isinkwa esimhlophe, iziphuzo ezibandayo, irayisi, i-pasta, u-ayisikhilimu ... lokhu kudla kuphakamisa ushukela wegazi ngokushesha, kubangela ukulimala kwe-collagen fibers futhi kusheshisa ukubukeka kwemibimbi yokuqala.

Ukuvimbela ama-acne:

Ukuvimbela izinduna kuhlobene ngokuqondile nokudla kwethu, futhi kwenziwa ngokugxila ekudleni izinto ezilandelayo:

• I-Fiber:

Ukushintsha okungazelelwe kwezinga likashukela egazini kuholela ekungalinganini ekukhiqizweni kwama-hormone okubangela ukukhiqizwa kongqimba olunamafutha olukhiqizwe isikhumba ukuze simanzise ubuso baso futhi sizivikele. Ukukhishwa ngokweqile kuholela ekuvaleni ama-pores esikhumbeni futhi kubangele induna. Ngakho-ke, kunconywa kulokhu ukunciphisa ukudla okuqukethe ushukela owengeziwe kanye nesitashi esicwengiwe futhi esikhundleni salokho kube nokudla okucebile ku-fiber okufana nokusanhlamvu, ama-artichokes, nama-oats.

• Zinc:

Ukuhlolwa kubonise ukuthi abantu abahlushwa yizinduna, nabo bahlushwa amazinga aphansi ale mineral. I-Zinc idlala indima eqeda ukuvuvukala futhi isiza ukuvikela izinduna. Itholakala kakhulu kuma-oyster, veal, nama-cashews.

• Yehlisa ukudla kwakho:

Ubisi lwenkomo uma ujwayele ukuba nezinduna. Ucwaningo luye lwabonisa ukuthi ubisi ngokuvamile kanye nobisi lwenkomo ikakhulukazi luqukethe amahomoni angabangela izinduna.

Ukuze uvimbele isikhumba esomile:

Isikhumba esomile sidinga ukunakekelwa okukhethekile ngenxa yokuntuleka kwezinto ezimanzisa. Mnikeze isidingo sakhe sokufaka amanzi kule ndawo ngokugxila ekudleni imisoco elandelayo:

• I-Omega-3 fatty acids:

Ucwaningo lubonisa ukuthi imfihlo yesikhumba esinempilo isekugcineni izinga lokugeleza kwamanzi elivikelwe ulwelwesi lwamafutha oluzungeza amangqamuzana aso. Kodwa-ke, ukuguga kuhlale kuhlotshaniswa nokuncipha kwengxenye yala mafutha abangela ukukhazimula kwesikhumba, futhi ukuthuthukiswa kwawo kuwukudla ukudla okunamafutha atholakala ezinhlanzini ezinamafutha namantongomane.

• Ama-Probiotics nama-Prebiotics:

Ama-probiotics ayizinhlobo zamabhaktheriya anenzuzo akhona emathunjini ethu, kuyilapho ama-prebiotics ayizinhlobo zesitashi ezondla lawa magciwane. Ucwaningo lubonisa ukuthi la magciwane amahle athuthukisa izinga lesikhumba sethu futhi anciphise ukuzwela kwaso ekuhlaseleni kwangaphandle, futhi sithola obisini kanye nobhontshisi wesoya.Ngokuqondene nama-prebiotics, singawathola lapho sidla u-anyanisi, u-garlic, ne-asparagus.

• Yehlisa ukudla kwakho:

Ikhofi, njengoba idlala indima ye-diuretic, eyenza umzimba wethu ulahlekelwe uketshezi futhi ukhulise ukoma kwesikhumba. Ukugxila kufanele kube ekudleni amanzi, amajusi, kanye ne-herbal infusions egcina ukugeleza komzimba kanye nesikhumba ngaphakathi.

Ukuze uvimbele ukubonakala kwesikhumba esingaphili:

Ukugcina ukukhazimula kwesikhumba kuncike ezintweni eziningi, okuhlanganisa nesici somsoco, esisiphoqa ukuba sigxile ezintweni ezilandelayo:

• Ivithamini A:

Le vithamini idlala indima ebalulekile endleleni yokuvuselela amangqamuzana nokugcina isikhumba sobusha. Ukuze sivikele isidingo sethu, kunconywa ukudla izithelo nemifino ephuzi nesawolintshi, njengoba icebile ku-beta-carotene, umzimba wethu oguqulwa ube yi-antioxidants.

• Ama-Polyphenols:

Isikhumba sethu sinemithambo yegazi emincane kakhulu enesibopho sokuletha umoya-mpilo kanye nezakhamzimba kuso. Futhi lapho le mikhumbi iqinile futhi ibanzi, isikhumba sethu sithola isidingo saso somoya-mpilo kanye nezakhamzimba, ngakho sibukeka sikhanya. Ama-polyphenols atholakala kushokoledi omnyama, amagilebhisi, namajikijolo asiza ukunweba le mithambo emincane, ngaleyo ndlela igcine isikhumba sibukeka sikhazimula.

• Yehlisa ukudla kwakho:

Okuthosiwe nokudla okusheshayo okuqukethe amafutha kwenza kusebenze ukukhiqizwa kwama-radicals mahhala futhi kusheshise inqubo yokuguga kwesikhumba.