Imveliso imhlophe.
Kukho oko kuthiwa yimveliso emhlophe, oku kungoku: i-noodle, i-pasta, ilayisi, iitapile, iswekile kunye nesonka esimhlophe. Ezi mveliso zilula kakhulu i-carbohydrate. Kwaye i-carbohydrate elula igalelwe ngokukhawuleza, eyandisa izinga le-insulin. Xa le nqanaba iwa, uziva ulambile, kwaye ufuna ukutya okumnandi.
Kodwa ezi zi-carbohydrate ezifanayo zenza isiseko sokutya kwansuku zonke. Yithatha i-carbohydrate elula ixabiso elincinci, olufana nesonka esingqolowa esipheleleyo, i-pasta yeentlobo zabo zengqolowa eziqinileyo kunye nerayisi ebomvu. Ukutya okuqukethe ii-carbohydrates eziyinkathazo kuthatha ixesha elide ukugaya kwaye akuyi kubakho ekukhuleni okukrakra kwe-insulin.
ZoLwandle.
Ubuhle besikhumba buxhomekeke kwiibini ezibalulekileyo ezibalulekileyo zeoli: i-Omega-3 ne-Omega-6. Eyona nto kuphela imithombo yabo yeentlanzi zaselwandle kunye neentlanzi zasemanzini - oku kukutya kufuneka kwenziwe ukutya kwakho.
Ubuncedo bala ma-acids kukuba banako ukukhusela nokuphelisa ukuvutha okuhlukahlukeneyo kwesikhumba (okubangela ukuhlanjululwa kwee-pores), ukuphatha i-acne. Ngokufanayo, kunye nokusetyenziswa okulinganayo kwezi fats, ulusu luhlanjululwa ngaphakathi kwaye izondlo zinikezelwa.
Ioli yeoli.
Abaninzi abasetyhini banethemba lokufumana isalathisi esincinci esinqumle amafutha, okukhokelela kwiingxaki zesikhumba ebusweni. La mabhinqa anomileyo, isikhumba esikhanyayo ebusweni nasemzimbeni ngenxa yokungenakwanela kwamafutha. Kwimeko yokutya amafutha angaphantsi kwe-20 g., Ikhumba alinakukwazi ukuzincwina, kwaye umzimba awufumani iivithamini ezibaluleke kakhulu. Umzekelo, i-vitamin A, esetyenziswa ukukhusela ukuguga. Kwaye ezi zibalulekileyo igrama ezingama-20 ziqulethwe kwiipunifo ezi-2 zeoli yeoli.
IiVithamini kunye neemaminerali.
Ezinye iivithamini zinempahla evumela ukuba ukhangele omncinci kwaye uphephe kwinkqubo yokuguga. Umzekelo, i-A kunye no-E. Emva koko, ezi iivithamini ziqukethe ama-creams amaninzi ukusuka kumbimbi. Ukunika i-skin beauty and elasticity kunye nokunciphisa inkqubo yokucuthwa kwayo, kuthintela ukubonakala kwangaphambili kwemibimbi. Inani elikhulu lala mavithamini luqulethwe kwiintlanzi zasentla zolwandle, iinantambo (ama-almond kunye nama-walnuts). Kodwa kukho enye yokunciphisa inantambo, ziyi-caloric kakhulu. Kodwa ungadla iincwadana ezimbalwa ngosuku (oluhlaza) okanye encinane.
Kwakhona, enye ingozi kwesikhumba, eyona nto ibangela ukuguga kwesikhumba, kukubunjwa kwama-radical ezamahala. Ziyakhelwe phantsi kwefuthe lelanga kunye nokuziphatha okubi. Kodwa kukho i-antioxidants engayikhupha isikhumba se-radicals yamahhala. Omnye we-antioxidants best is vitamin C nes selenium. Uninzi lwevithamini C lufumaneka kwiziqhamo (izithelo zelitrus) kunye nemifuno eluhlaza kunye nophuzi. Kwakhona, i-vitamin C iyakwazi ukuvuselela ukuhlaziywa kwesellu kunye nemveliso yesikhumba ye-collagen. Futhi i-collagen, kwakhona, yenza ukuba isikhumba sinyamezele kwaye sikhuphuke, esenza ukuba kube lula ukubonakala kwemibimbi. I-Selenium ifumaneka kwi-soy, i-anyanisi, i-bran, i-nut. Kwinyama, amaqanda kunye nentlanzi - kwixabiso elincinci.
Ukungenakwanela kwentsimbi kubangela ukuba imiphunga yakho ayinayo i-oxygen eyaneleyo. Kucacile, kuyingozi kwesikhumba. Inyama iqukethe insimbi eninzi. Kodwa ukuba ufumane zonke izinto eziyimfuneko kwesikhumba, kufuneka uthathe i-vitamin ne-mineral complexes.
Yenza unyuke isikhumba ngaphakathi.
Ukusela amanzi amaninzi kuya kugcina isikhumba sakho sisanda, sempilweni kwaye sicacile. Ngamanzi, itiye eluhlaza kunye nezandi zendalo. Kwi-tea emnyama, i-soda, ikhofi iqukethe i-cafeine, kwaye iyayiphathisa ubuciko, kunye ne-diuretic, esusa umbane emzimbeni. Kubalulekile ukuba uzame ukudla i-potassium engaphezulu, igcina ukulinganisela kwamanzi kwaye imisa ukujikelezwa kwamanzi emzimbeni.
Utywala kunye neziqholo.
Ukuba isikhumba sakho sithandeka ngokubomvu, ukunciphisa ukusetyenziswa kotywala (ingakumbi iwayini ebomvu) kunye neziqholo kwiitya. Ngokuqhelekileyo ulusu lomntu luya kuthatha utywala, izitya ezicocekileyo, ezinye iindidi zeebomvu ezibomvu, ukutya okukhethiweyo okanye ukutshaya.
Ksenia Ivanova , ngakumbi kwisiza