Almond Walnut
I-almond iyimithombo emihle kakhulu ye vithamini E kwaye, ewe, inempembelelo entle kwimpilo yengqondo kunye nempilo yomzimba ngokupheleleyo. Lo mncoko uncedo kakhulu, njengoko uqulethe ikhulu le-50 engama-vitamin E ukusuka kwiimfuno zomzimba zemihla ngemihla. I-vithamine iqulethe izinto ezinamafutha aphucula ngokucacileyo isikhumba somile esomileyo, kwaye i-antioxidants iya kukhusela ukuguga kwangaphambili kunye nomonakalo wesikhumba.
Mango
Umzi ugcwele i-vitamin A, efunekayo ukunondla isikhumba ebusweni, kuba ubuyisela iiseli zesikhumba kwaye isekela ubomi babo obuqhelekileyo. Ngenxa yokusilela kwale vithamini, ulusu luba lumile kwaye lube lukhuni. I-Vitamin A i-antioxidant efanelekileyo, ukunciphisa imiphumo ye-radicals yamahhala eyenza ukuguga kwesikhumba. Kwi-mango iqulethe ngaphezu kweepesenti ezingamashumi asibhozo kule vivamini ezivela kwiimfuno zomzimba zemihla ngemihla. Ukongeza, i-mango iya kuba yinhle kuphela kwesikhumba, kodwa kumfanekiso, njengegrimu yeziqhamo iqulethe iikhalori ezingama-70 kuphela.
I-avovoc
Xa sithetha ngeemveliso zesikhumba sombuso, asikwazi ukushiya ukukhankanya i-avocado. Esi siqhamo esithambileyo esiluhlaza, umxholo omkhulu weoli kunye nama-vithamini e-B, anika ukondla kwesikhumba ngaphakathi. I-avovocados iyona mthombo oyintloko we-niacin, obizwa ngokuba yi-vitamin B3, edlala indima ebalulekileyo kwimpilo yengxowa kwaye inefuthe elichasayo. Le vithamini sinceda ukususa ubomvu nokucaphukisa kwesikhumba, kwaye uphilisa umlomo. Esinye isiqhamo, i-avocado avocado iqukethe malunga nepesenti ezingamashumi amathathu zemfuno zansuku zonke.
Cottage Cheese
Wonke umntu uyazi ukuba ukutya kweebisi kuncedo ekuqiniseni amathambo kunye nemeko yesikhumba jikelele. Kodwa akusiyo wonke umntu owaziyo ukuba kungekhona kuphela i-calcium, kodwa kunye ne-mineralal efana ne-selenium, yenza i-cottage cheese ibe yimveliso ebalulekileyo yokugcina ubuhle nolutsha lolusu. Ngokusebenzisana kwe-selenium kunye ne-vitamin E, i-antioxidant enamandla kakhulu inokuthi ilwa nezenzo ze-radicals yamahhala. Kukho nembono yokuba le mineral ikhupha i-dandruff kwaye ikhusela umdlavuza wesikhumba.
Oysters
Ukusetyenziswa kwee-oysters akunakunceda kodwa kubonakalisa ngesikhumba ngendlela enenzuzo, kuba iinqununu yiyona nto iphambili ye-zinc. I-Zinc iyimfuneko ekhatyweni kwe-acne njenge-acne. Emva koko, ukusilela kwesi siqendu, esivakalelwa kwimveliso ye-sebum, kukhokelela ekubunjweni kwe-acne. Ukutya okuphuculwayo nge-zinc kungekhona nje ukukhulula i-acne, kodwa kwandisa ukwenziwa kwe-elastin.
I-Acerola (iBarbados cherry)
I-Barbados cherry iqukethe i-vitamin C engaphezulu kuneyiphi na enye. Ingqungquthela, kweso sinye sinomxholo othile we-vitamin e-100% ukusuka kwimfuno yansuku zonke yomzimba. I-Vitamin C yintsholongwane ene-antioxidant enefuthe eluncedo kwesikhumba ebusweni, iphosa imicu emihle kwaye iphilisa izilonda ezithile zesikhumba.
Iintsholongwane zengqolowa
Intsholongwane yengqolowa yimbungu yesibalo esakhula kuyo. Iqukethe inani elikhulu lazo zonke izinto eziyimfuneko. Ukongeza kwi-macronutrients, i-amino acids kunye namavithamini amaninzi, inqolowa yegroke iqukethe i-biotin efunekayo ukuze ubuhle kunye nempilo yolusu. Iimbumba ezimbalwa ezinjalo, iintsuku ezongezelelweyo kwi-yogurt, ziya kwanele ukondla umzimba nge-biotin.
Iibhatateshi zibhaka "ngeyunifomu"
Ngokungathandabuzekiyo, ngokungafani namafries aseFransi ahlambulukileyo, okubhaka kwiitatayi ze-peel ziwuncedo kakhulu kwesikhumba nomzimba ngokubanzi. Kwinye ebhakiwe "kwifomu efanayo" iifatata iqulethe ngaphezu kweesenti ezingamashumi asixhenxe zeemfuno zansuku zonke zobhedu. I-Copper isondelelene ne-zinc kunye ne-vithamini C, eyenza ukwandiswa kweprotheni ye-tissue ye-tissue, efana ne-elastin, exhasa isakhiwo sesikhumba. Ngenxa yokungabikho kobhedu emzimbeni, ulusu luya kubonakala lungahlali kwaye lome, njengoko ukuphilisa kwalo kuya kuba nzima.
Ioli yeflaksi
Ioli ye-Flax iyenziwa nge-omega-3 fatty acids, eyona nto ibalulekileyo kwimpilo yengxowa. Ukusetyenziswa kwansuku zonke kwipasipuni eyodwa yeoli kuza kunika umzimba ngesimo esiyimfuneko ye-acids ye-fatty kwaye kuya kunceda ukuphucula isikhumba. Ama-acids ale qela achitha i-sebum, engabandakanyeki izibonda zesikhumba, ngokuthintela ukubunjwa kwe-acne. Ngokubanzi, i-omega-3 fatty acids ifumaneka kwiintlanzi.
Amakhowe
Amakhowe asetyenziswa njengesizathu sokulungiselela izitya ezininzi kwaye ungumthombo wama-vithamini B kunye ne-riboflavin-ayikho nto ebaluleke kakhulu kwesikhumba esifanelekileyo. I-riboflavin iphelisa umonakalo wesikhumba obangelwa ngamanzi, kwaye ithatha inxaxheba ekubuyiseleni izicubu zesikhumba nokuqinisekisa ukusebenza kwazo eziqhelekileyo.