Lokhu kudla kuthuthukisa impilo yesikhumba

Lokhu kudla kuthuthukisa impilo yesikhumba

Ukuguga kwesikhumba kungokwemvelo futhi akunakugwenywa, kodwa kuyaphawuleka ukuthi kusheshiswa ukucindezeleka, ukungcola, ukuntuleka kokuzivocavoca umzimba, nokudla okungenakulinganisela. Abacwaningi baye bafakazela ukuthi ukudla ukudla okuthile kunganciphisa ukuqhubeka kokuguga kwesikhumba futhi kukhuthaze isikhumba sobusha.

Funda mayelana nokudla okubaluleke kakhulu okuwusizo kulo mkhakha:

Ukudla okunothe ngoshukela nokudla okushintsha ngokushesha kube ushukela egazini (isinkwa, amazambane, ijusi yezithelo esemathinini…) kungezinye zezimbangela eziyinhloko zokuguga ngaphambi kwesikhathi. Njengoba ushukela wegazi ophezulu ubangela into ethi "caramelization" yezicubu, esheshisa ukuguga kwesikhumba. Ukucindezeleka kwe-oxidative kwandisa le nkinga, ikakhulukazi njengoba ibangelwa inhlanganisela yezinto eziningi, ikakhulukazi ukuchayeka elangeni kanye nokungcola.

Ukudla okwehlisa ukuguga:

Ezinye izinhlobo zokudla zinamandla okubambezela ukuguga kwesikhumba, ngenxa yokucebile kwamavithamini namaminerali (i-vitamin A, C, E, i-zinc, i-selenium ...) elwa nemiphumela yama-radicals mahhala. Ngokuqondene nokudla okunothe ngama-omega-3 acids, avikela ulwelwesi lwamangqamuzana, futhi ama-polyphenols anamandla okuthuthukisa isikhumba sobusha futhi asivikele ekugugeni isikhathi eside ngangokunokwenzeka.

Ukudla okungcono kakhulu okuthuthukisa intsha:

Okunye ukudla kubonakale kuphumelela ekugcineni isikhumba sobusha, okugqama kakhulu kukho yilezi:

Iklabishi, ukholifulawa, ne-broccoli:

Ukuphumelela kwayo ekuthuthukiseni intsha kulele ekucebile kwamavithamini A, C, kanye no-E. Imifino enamaqabunga aluhlaza (ulethisi, isipinashi, iparsley…) inothe nge-folate, ebalulekile ekuvuseleleni isikhumba esihle, kuyilapho i-selenium inomthelela ekukhuliseni ukukhiqizwa kwe-collagen futhi ukuqinisa ukuqina kwezicubu. Kungcono ukukudla konke lokhu kudla kungaphekwanga noma okushunqisiwe nje ukuze uzuze ezithakweni zakho.

• izaqathi:

Icebile nge-beta-carotene, elwa nokoma kwesikhumba, ehlukaniswa njengenye yezimbangela eziyinhloko zokushwabana. I-Beta-carotene iyi-antioxidant futhi iguqulwa emzimbeni ibe uvithamini A, onesibopho sokusebenza kahle kwemisebenzi yesikhumba.

• Izithelo zolwandle:

Zicebile nge-selenium, i-mineral ekhona ngokwemvelo emzimbeni futhi ivikela amangqamuzana e-oxidation nokuguga ngaphambi kwesikhathi. Kunconywa ukuthi udle ukudla kwasolwandle okungenani kanye ngesonto, kodwa okucebile kakhulu nge-selenium izimbaza nama-oyster.

I-Walnut:

Ama-Walnut anothe nge-zinc, selenium, uvithamini E kanye ne-omega-3. Ziyizingxenye ezivikela amangqamuzana ezifweni nasekugugeni ngaphambi kwesikhathi, kanye nokugcina isikhumba sithambile. Kunconywa ukuthi udle ama-walnuts ngokudla okucebile ngamavithamini A no-E ukusizakala ngezakhiwo zabo kangcono.

• amaqanda:

Isikhuphasha seqanda sinothe ngovithamini A, othuthukisa ukunwebeka nokuqina kwesikhumba futhi asivikele ekubomeni. Le vithamini ivikela isikhumba emisebeni ye-ultraviolet futhi inomthelela ekuvimbeleni imibimbi. Ngokuqondene nenani elinconyiwe okufanele lidliwe ngeviki, liphakathi kwezinhlamvu zamaqanda ezi-3 nezingu-5.

Izibikezelo zonyaka ka-2023 ngokuya ngohlobo lwakho lwamandla