Bella Adams
"Igazi nobisi", "izihlathi ezine-blush" - lapho sizwa la mazwi, sicabanga ngokushesha intombazane enobuso obuhle nobunempilo.
Isikhumba esinempilo sinombala wemvelo ngisho nokukhanya okuncane, akukho amabala eminyaka yobudala, okunwebekayo, futhi ngesikhathi esifanayo siqinile, sibushelelezi, futhi asibi. Njengomthetho, abantu abanezinkinga zesikhumba futhi abakhathazekile ngakho baqala ukuyinakekela ngokugcwele, kodwa ukunakekelwa okunjalo ngokuvamile akulethi inzuzo.
Phela, ubuhle nempilo yesikhumba sethu incike kakhulu ekudleni okufanele.
Kuyaziwa ukuthi amaswidi ahlukahlukene nokudla okusheshayo akulungile esikhumbeni, futhi ngokuphambene nalokho. Ngakho-ke, isinyathelo sokuqala ukunciphisa inani likashukela nokudla okunamafutha okungenampilo okudlayo.
Esikhundleni salokho, udinga ukufaka ekudleni kwakho ukudla okunothe ngama-antioxidants avikela isikhumba sethu ekugugeni, amavithamini B, kanye ne-omega-3 kanye ne-omega-6 fatty polyunsaturated acids (eyaziwa ngokuthi i-vitamin F).
Wonke umuntu uyazi ukuthi i-omega-3 fatty polyunsaturated acids (i-vitamin F) igcwele kakhulu ezinhlanzi zasolwandle ezinamafutha (tuna, sardines, salmon) namafutha e-flaxseed (35-65%), kanye ne-omega-6 ku-sunflower namafutha ommbila. Kodwa amantongomane nembewu, izinkukhu namaqanda nakho kucebile kukho.
Ama-Antioxidants ahlanganisa i-ascorbic acid (uvithamini C), i-tocopherol (uvithamini E), i-ß-carotene (i-provitamin A), ne-lycopene, etholakala kakhulu kutamatisi obomvu.
Futhi iqukethe ama-polyphenols: i-flavin nama-flavonoid (okuvame ukutholakala emifino), ama-tannins atholakala ku-cocoa, ikhofi, netiye elihlaza, kanye nama-anthocyanins atholakala kumajikijolo abomvu.
Hhayi kuphela i-calcium kodwa futhi i-mineral efana ne-selenium yenza i-cottage shizi ibe umkhiqizo obalulekile wokugcina ubuhle nobusha. I-Selenium inciphisa izinguquko zokuvuvukala futhi ithuthukise ukunwebeka kwesikhumba. Itholakala nakugalikhi, u-anyanisi, okusanhlamvu, amajikijolo aluhlaza, kanye ne-broccoli.
Ngendlela, ukwatapheya uyisithelo esiyingqayizivele, esicebile kakhulu kuma-antioxidants (amavithamini A, C, E), amafutha abalulekile, namavithamini B. Futhi iqukethe ama-folic acid amaningi.
Amavithamini awusizo esikhumbeni kanye nokudla okuqukethe iningi lazo
Izinzuzo zesikhumba kanye nokuqukethwe kwe-Vitamin B3 (niacin) ekudleni
I-Vitamin B3 (niacin) inomthelela ku-carbohydrate kanye ne-lipid metabolism. Igcwele ukudla okunjengenyama, amantongomane, okusanhlamvu, imvubelo, amakhowe nobisi.
Izinzuzo zesikhumba kanye nokuqukethwe kwe-Vitamin B6 ekudleni
Amazinga aphezulu e-pyridoxine (uvithamini B6) atholakala enyameni yezilwane neyenkukhu, i-herring, inhlanzi ye-halibut, nokunye okufana nokolweni, amabele, isinkwa se-wholemeal, iparele ibhali kanye nezinhlamvu zebhali.
Izinzuzo zesikhumba kanye nokuqukethwe kwe-Vitamin B7 ekudleni
I-B7 inomphumela omuhle ekukhuleni kwezinwele kanye nesimo sesikhumba. Le vithamini itholakala esibindini, e-egg yolk, kubhontshisi wesoya, nezaqathi.
Izinzuzo zesikhumba kanye nokuqukethwe kwe-Vitamin A ekudleni
I-Vitamin A ivuselela amangqamuzana esikhumba futhi imise ukuguga kwesikhumba. Ithuthukisa umphumela we-selenium. Uma ingekho le vithamini emzimbeni, isikhumba siba somile futhi sibe lukhuni. Izaqathe, ubisi, uphizi oluhlaza, i-broccoli, amabhilikosi, ithanga.
Izinzuzo zesikhumba kanye nokuqukethwe kwe-Vitamin E ekudleni
I-Vitamin E inciphisa ukwakheka kwezibazi ze-acne. Itholakala ku-broccoli, ama-alimondi, isipinashi, ukwatapheya, ama-hazelnuts, ama-walnuts, i-kiwi, ithanga, i-asparagus namafutha omnqumo.
Izinzuzo zesikhumba kanye nokuqukethwe kwe-Vitamin C ekudleni
I-Vitamin C isiza ukunciphisa ukucasuka kwesikhumba nokulimala futhi inciphisa izibazi zezinduna. Izithelo ezisawolintshi, utamatisi, ikhabe, uphizi oluhlaza, ama-currants, iklabishi elimhlophe, ama-rose hip.
Ngaphezu kwenani eliningi lamaswidi, odokotela bayeluleka ukunciphisa inani lemikhiqizo yokusanhlamvu kanye naleyo equkethe isitashi se-carbohydrate. Amaprotheni kufanele adliwe nsuku zonke, njengoba umzimba awukwazi ukuwugcina ngobuningi. Izinongo ezifana nesinamoni, i-turmeric, ne-rosemary iyisengezo esihle emikhiqizweni yamaprotheni.
Khumbula ukuthi isikhumba esihle siyisikhumba esinempilo. Thatha izinyathelo ezincane nje ezimbalwa!
