12 Ukudla Okuphambili Kwesikhumba Esicwebezelayo Esinempilo

Kubuyekezwe ngomhlaka-4 Januwari 2024

Isikhumba sethu sidlala indima ebalulekile, sakha ingxenye eyodwa kwesikhombisa yesisindo somzimba wethu. Isebenza njengeqhawe elinamandla, elisivikela elangeni, emakhazeni, emagciwaneni nasezintweni eziyingozi. Nakuba okhilimu nokuvimba ilanga kuyimikhuba evamile, kubalulekile ukuqaphela lokho ukugcina ukudla okunempilo isebenza njengendlela efihliwe yokuzuza isikhumba esikhazimulayo.

Izakhamzimba ezifana ne-selenium, i-zinc, amafutha e-omega-3, namavithamini A, C, no-E afana nabaphindiseli besikhumba. Bangayisindisa ekuwomeni konke, ekulahlekelweni ukubhampa kwayo, nasekulinyazweni yilanga.

Ukudla Kwesikhumba Esikhazimulayo

Ake sixoxe ngokuningiliziwe ngokudla okubalulekile kwesikhumba esikhazimulayo.

Ubhekilanga: Lapho uxoxa ngokudla kwesikhumba esikhazimulayo esinempilo, awukwazi ukukhipha imbewu ye-sunflower. Lezi zinhlamvu ziqukethe inhlanganisela yezakhi ezibalulekile, amavithamini, i-selenium, i-zinc, namaprotheni. Le nhlanganisela yezakhamzimba iyindlela yokwelapha yokunambitha kwakho kanye nohlelo oluphelele lokusekela ubuqotho besikhumba, ukukhiqizwa kwe-collagen, namandla esikhumba wonke.
Ama-walnuts: Ama-Walnuts angokunye kokudla okunempilo kwesikhumba sakho. Igcwele ama-fatty acids abalulekile, kuhlanganise ne-omega-3, anciphisa ukuvuvukala esikhumbeni. Icezu lama-walnuts lingaletha u-8% yenani lansuku zonke le-zinc, into ebalulekile ekusebenzeni kwesithiyo sesikhumba kanye nokuphola kwesilonda. Ngaphezu kwe-zinc, ama-walnuts anikeza amanye ama-antioxidants, afana ne-vitamin E ne-selenium, ethuthukisa iphrofayili yabo yokondla isikhumba.
I-Fatty Fish: Izinhlanzi ezinamafutha njenge-salmon, i-mackerel, ne-herring zingaba ukudla kwakho kwesikhumba esikhanyayo. Njengoba zigcwele ama-omega-3 fatty acids, lezi zinhlanzi zingakwazi ukulondoloza ukujiya kwesikhumba, ukunwebeka, kanye nokugeleza kwamanzi. I-Omega-3s iphinde ibonise izakhiwo zokulwa nokuvuvukala, ngaleyo ndlela iqinise isikhumba ngokumelene nokuzwela okubangelwa yi-UV. Izinhlanzi ezinamafutha ziwumthombo onokwethenjelwa we-vitamin E ongavikela isikhumba ekucindezelekeni kwe-oxidative nokuvuvukala. Ngaphezu kwalokho, i-zinc, etholakala ezinhlanzini ezinamafutha, ilawula ukuvuvukala, impilo yesikhumba iyonke, kanye nokuhlanganiswa kwamangqamuzana esikhumba amasha.
Ubhatata: Ubhatata kungaba ukudla kwakho kwesikhumba esikhazimulayo nesinempilo. Lezi zicebile ku-Beta-carotene, isakhi esitholakala esitshalweni. I-Beta-carotene (isandulela sikavithamini A) ithatha indawo ephakathi ekukhuthazeni impilo yesikhumba. I-100 gm nje yokuphakelwa ubhatata obhakiwe inikeza i-beta-carotene edlula izikhathi eziyisithupha inani lansuku zonke levithamini A. Le antioxidant ihlanganisa esikhunjeni sakho, yenze isivikelo ekuchayekeni elangeni, futhi isiza ekuvimbeleni ukushiswa yilanga, ukulimala kwamangqamuzana, kanye nokwakheka kwesikhumba esomile, esishwabene.
I-Bell pepper: Upelepele, umthombo ohlukile we-beta-carotene, ungaba ukudla okungcono kakhulu kokukhanya kwesikhumba. Baphinde futhi banegalelo eliphezulu kuvithamini C, umdlali obalulekile ekukhiqizeni i-collagen ebalulekile ekugcineni ukuqina kwesikhumba namandla.
Ukotapheya: Uma ufuna ukudla okungcono kakhulu kwesikhumba sakho, i-avocados kungaba ukukhetha. Amafutha akhona kumakotapheya abalulekile ekugcineni isikhumba siguquguquka futhi siswakama. Ukwatapheya futhi uqukethe izinto ezihlanganisa izinto ezingase zivikele elangeni, eziqapha isikhumba emonakalweni we-UV ongaholela ekubeni imibimbi nezimpawu zokuguga. Aqukethe inala yamavithamini E no-C, aqinisekisa amandla esikhumba nempilo. I-Vitamin C iphinde isebenze njenge-antioxidant, ivikela isikhumba emonakalweni we-oxidative obangelwa ilanga kanye nezici zemvelo, ngaleyo ndlela ivimbele ukuguga ngaphambi kwesikhathi.
I-broccoli: Uma ufuna noma yikuphi ukudla ongakudla ukuze uthole isikhumba esikhanyayo, i-Broccoli ingaba yisinqumo sakho. Iwumthombo wamandla okondla isikhumba ngamavithamini A no-C abalulekile namaminerali afana nezinc. Iqukethe i-lutein ne-sulforaphane, enikeza isivikelo emonakalweni we-oxidative futhi inemiphumela engaba khona yokulwa nomdlavuza.
I-Soy: Isoya ingaba yingxenye yokudla kwakho kokudla kwesikhumba esikhazimulayo. I-isoflavones ye-soy, eyaziwa ngokulawula i-estrogen, isiza ukunciphisa imibimbi futhi ithuthukise ukunwebeka. Abesifazane be-postmenopausal bangase babone ukuthuthuka ekomeni kwesikhumba kanye nokwanda kwe-collagen yesikhumba esibushelelezi, esiqinile. Ama-Isoflavone avikela kokubili amangqamuzana angaphakathi kanye nesikhumba emisebeni ye-UV.
Utamatisi: Utamatisi ungaba ukudla kwakho ukuze uthole isikhumba esikhazimulayo. Utamatisi unothe ngovithamini C, i-lycopene, ne-lutein. I-trio ye-beta carotene, i-lutein, ne-lycopene ivikela emonakalweni welanga futhi ingase ivimbele imibimbi.
Tea Luhlaza: Itiye elihlaza licebile ngamakhatheni, okungaba ukudla okungcono kakhulu okudliwa kwesikhumba esikhazimulayo. Inikeza ukuvikelwa kwesikhumba kanye nezinzuzo zokulwa nokuguga. Itiye eliluhlaza lisiza futhi ukuvikela isikhumba emonakalweni welanga futhi lenze umswakama wesikhumba, ukujiya, nokunwebeka.
I-Chocolate Emnyama: Ushokoledi omnyama ungaba ukudla okunikeza isikhumba esikhazimulayo. Akwanelisi nje izinyo lakho elimnandi kodwa futhi inikeza izinzuzo zesikhumba ezihlaba umxhwele. I-cocoa iyi-antioxidant eholela esikhumbeni esishubile, esingenawo amanzi amaningi, kanye nesibi kakhulu, esikwazi ukumelana nokushiswa yilanga kanye nokugeleza kwegazi okuthuthukisiwe.
Ikhabe: I-Watermelon ingangena ngokushesha ohlwini lwakho lokudla okungcono kakhulu ongakudla ukuze uthole isikhumba esinempilo. Ikhabe, elinamanzi angaphezu kuka-90%, iyinketho yokufaka amanzi futhi ethanda isikhumba. Inothe ngovithamini C, i-lycopene, ne-beta-carotene, isekela impilo yesikhumba futhi ilwe nezimpawu zokuguga. I-amino acid L-citrulline ikhuthaza ukujikeleza okunempilo, okubalulekile ekondleni amaseli esikhumba.

I-7-Day Glowing Skin Diet Plan

Uhlelo lokudla lwezinsuku eziyisi-7 lwesikhumba esinempilo, esikhazimulayo lubandakanya ukudla okunothe ngama-antioxidants, amavithamini, amaminerali, namafutha anempilo.

Usuku 1: I-hydration kanye nama-Antioxidants
- Ukudla kwasekuseni: Isaladi yezithelo ezintsha (amajikijolo, amawolintshi, i-kiwi) enamantongomane ambalwa (ama-walnuts, ama-alimondi).
- Isidlo sasemini: I-saumon eyosiwe nemifino egayiwe (i-broccoli, izaqathe) ne-quinoa.
- Isidlo sakusihlwa: isaladi yesipinashi nesifuba senkukhu eyosiwe, ukwatapheya, kanye ne-vinaigrette kalamula.
Usuku 2: I-Vitamin C Boost
- Ibhulakufesi: iyogathi yamaGreki namajikijolo axubile nembewu ye-chia.
- Isidlo sasemini: Ukugoqa okusanhlamvu okuphelele nenkukhu eyosiwe, imifino exutshwe, nopelepele osikiwe.
- Isidlo sakusihlwa: I-tofu ethosiwe ne-bell pepper, isipinashi, nelayisi elinsundu.
Usuku 3: Omega-3 kanye ne-Vitamin E
- Ukudla kwasekuseni: I-Smoothie nesipinashi, i-kale, ubhanana, imbewu ye-chia, nobisi lwe-alimondi.
- Isidlo sasemini: Isaladi ye-quinoa nemifino egazingiwe (ubhatata, upelepele wensimbi, i-zucchini) kanye nokugqoka okusawolintshi.
- Isidlo sakusihlwa: I-trout ebhakiwe ne-asparagusi kanye nobhatata ocutshiwe.
Usuku 4: Ukukhipha Ubuthi Okuluhlaza
- Ibhulakufesi: Ukwatapheya othosiwe ngesinkwa esigcwele okusanhlamvu neqanda eligoqiwe.
- Isidlo sasemini: Isobho le-Lentil nemifino exutshwe (i-kale, isipinashi).
- Isidlo sakusihlwa: Isifuba se-turkey eyosiwe ne-broccoli eshisiwe kanye nequinoa.
Usuku 5: Ukukhishwa Kwesikhumba
- Ibhulakufesi: I-oats yasebusuku nobisi lwe-alimondi, ifakwe umango osikiwe kanye ithanga imbewu.
- Isidlo sasemini: Isaladi ye-shrimp eyosiwe nemifino exutshwe, utamatisi, ne-vinaigrette ye-balsamic.
- Isidlo sakusihlwa: Inkukhu eyosiwe enamahlumela aseBrussels kanye nohlangothi lwerayisi lasendle.
Usuku 6: I-Antioxidant Powerhouse
- Ibhulakufesi: Isitsha se-acai esifakwe i-granola, ama-coconut flakes, namajikijolo ahlanganisiwe.
- Isidlo sasemini: upelepele ofakwe i-quinoa nobhontshisi omnyama, ummbila, notamatisi.
- Isidlo sakusihlwa: amawundlu osiwe ama-chops ohlangothini lwemifino ethosiwe (isitshalo seqanda, i-bell pepper).
Usuku 7: Ukuvuselelwa Kwesikhumba
- Ukudla kwasekuseni: I-Smoothie nesipinashi, uphayinaphu, ujinja, kanye amanzi kakhukhunathi.
- Isidlo sasemini: Ukugoqa kwe-falafel ebhakiwe nge-hummus, ikhukhamba, notamatisi.
- Isidlo sakusihlwa: I-tofu skewers eyosiwe enesaladi exutshwe (ulethisi, ukhukhamba, izaqathe) kanye ne-tahini yokugqoka.
Izinzuzo Zohlelo Lokudla Lwezinsuku Eziyisi-7:
- I-Hydration: Umswakama wesikhumba othuthukisiwe kanye nokunwebeka.
- Ama-Antioxidants: Alwa nama-radicals mahhala futhi akhuthaze ukulungiswa kwamaseli.
- I-Omega-3 Fatty Acids: Yehlisa ukuvuvukala futhi usekele impilo yesikhumba.
- Amavithamini namaminerali: Ukusekela ukukhiqizwa kwe-collagen kanye nomsebenzi wesikhumba jikelele.
- I-Fiber: Isiza ukugaya futhi ikhuthaze ukukhipha ubuthi, inciphisa amabala esikhumba.

Impilo Yamathumbu kanye namaProbiotics Asiza Kanjani Ekukhanyeni Kwesikhumba?

Ama-probiotics nempilo yamathumbu ibalulekile ekuthuthukiseni ukukhanya kwesikhumba ngokusebenzisa izinqubo ezihlukahlukene.

Impilo Yamathumbu Nokukhanya Kwesikhumba:
- Ukulawula Ukuvuvukala: Amathumbu anempilo asiza ukulawula ukuvuvukala emzimbeni wonke, kuhlanganise nesikhumba. Ukuvuvukala okungamahlalakhona kungaba nomthelela ezindabeni zesikhumba ezifana nezinduna, i-eczema, kanye psoriasis. Ama-probiotics, ngokukhuthaza i-microbiome yamathumbu elinganiselayo, angasiza ekunciphiseni ukuvuvukala, okuholela esikhumbeni esicacile nesinempilo.
- Ukumuncwa Komsoco: Ithumbu elisebenza kahle limunca imisoco ngempumelelo, okuhlanganisa nalezo ezibalulekile empilweni yesikhumba njengamavithamini (isb., uvithamini C, uvithamini E) namaminerali (isb, i-zinc). Ukusekelwa kwama-Probiotics okuhle ezempilo, nokwenza kahle ukumuncwa kwezakhi, okungathuthukisa ukukhazimula kwesikhumba namandla.
- I-Microbiome Elinganiselayo: I-gut microbiome ithonya ukusebenza komzimba wonke futhi ingaba nomthelela isikhumba izimo. Ama-probiotics afaka isandla ekugcineni i-gut microbiota ehlukahlukene futhi elinganiselayo. I-microbiome elinganiselayo isekela izimpendulo zokuzivikela komzimba ezingasiza ekuvimbeleni izifo zesikhumba futhi zithuthukise umsebenzi wokuvimbela isikhumba.
- Ukunciphisa Ubuthi: Ama-Probiotics kanye namathumbu anempilo angasiza enqubweni yokukhipha ubuthi ngokuthuthukisa ukuqedwa kobuthi nemikhiqizo engcolile. Lokhu kungaholela esikhumbeni esicacile kanye nokunciphisa ukuphuka.
Indlela Ama-Probiotics anikela ngayo:
- Ukukhuthaza Amagciwane Awusizo: Ama-probiotics angamagciwane anenzuzo angagcwala amathumbu futhi aqhudelane namagciwane ayingozi. Bathuthukisa umsebenzi wokuvimbela amathumbu, bavimbele ubuthi ukuthi bungene egazini futhi bube nomthelela empilweni yesikhumba.
- Ukulinganisa Ukusabela Kwamasosha omzimba: Ama-Probiotics asebenzisana namasosha omzimba emathunjini nangesistimu. Ukusabela okulinganiselayo kwamasosha omzimba kusiza ukuphatha izimo ezivuvukalayo esikhumbeni, njengezinduna kanye ne-eczema.
- Ukuthuthukisa I-Skin Hydration: Amanye ama-probiotics akhiqiza izinto ezithuthukisa ukugeleza kwesikhumba nokunwebeka, okunomthelela ebaleni elikhazimulayo.

Umqondo wempilo yamathumbu kanye nama-probiotics

Umqondo wempilo yamathumbu kanye nama-probiotics uzungeza ubudlelwano phakathi kwesistimu yethu yamathumbu kanye nama-microorganisms ahlala kuwo, aziwa ngokuthi i-gut microbiota.

I-Gut Health: Isho ibhalansi kanye nokusebenza kwama-microorganisms emgudwini wakho wokugaya. Ithumbu elinempilo lisekela ukugayeka kokudla, ukusebenza kwamasosha omzimba, kanye nempilo yonke ngokugcina umgoqo oqinile wamathumbu kanye nokumunca izakhi ezisebenzayo.
Ama-Probiotics: Lawa amabhaktheriya aphilayo kanye nama-yeasts alungele impilo yakho, ikakhulukazi isimiso sakho sokugaya ukudla. Basiza ukugcina i-gut microbiota yakho ilinganisela futhi ikhuthaze ukugaya okungcono nokusebenza komzimba wokuzivikela komzimba.

Ama-probiotics asekela impilo yamathumbu ngokugcwalisa amagciwane anenzuzo, angathuthukisa ukugaya, aqinise amasosha omzimba, futhi anciphise ukuvuvukala futhi athuthukise impilo yonke.

Ukungcola, ukuchayeka elangeni, ingcindezi, nokukhetha indlela yokuphila engenampilo kungasilimaza kanjani isikhumba?

Ukungcola, ukuchayeka elangeni, ingcindezi, nokukhetha indlela yokuphila engenampilo kungalimaza kakhulu isikhumba ngezindlela eziningi:

Ukungcola:
- Ama-Radical Amahhala: Izinto ezingcolisayo ezisemoyeni zakha ama-molecule ayingozi abizwa ngokuthi ama-radicals mahhala ahlasela amangqamuzana esikhumba, okuholela emibimbi, ukuba buthuntu, nokuguga.
- Ama-Pores Avalekile: Izinto ezingcolisayo zingavala izimbotshana futhi zandise ukuqubuka kwama-acne.
- Ukuvuvukala: Baqala ukuvuvukala, okwenza izimo zesikhumba ezifana ne-eczema ne-psoriasis zibe zimbi kakhulu.
Ukuvezwa kwelanga:
- Imisebe ye-UV: Imisebe yelanga iqukethe imisebe ye-UV engena ezingqimbeni zesikhumba, ibangele ukushiswa yilanga, imibimbi namabala amnyama.
- Umdlavuza Wesikhumba: Ukuchayeka isikhathi eside kwandisa ingozi yomdlavuza wesikhumba ngokulimaza i-DNA yamaseli esikhumba.
- Ukuguga Ngaphambi Kwesikhathi: Imisebe ye-UV iphula i-collagen ne-elastin fibers, ibangele ukuwohloka kanye nezimpawu zokuguga ngaphambi kwesikhathi njengemigqa emihle.
Ukucindezeleka:
- Izinguquko Zamahomoni: Amahomoni okucindezeleka afana ne-cortisol angakhuphula ukukhiqizwa kukawoyela, okuholela ezinduna kanye nokugqashuka.
- Isithiyo Sesikhumba: Ukucindezeleka yenza buthaka isithiyo sesikhumba, sisenze sizwele futhi sithambekele ekucasukeni.
- Ukuvuvukala: Ukucindezeleka okungapheli kubangela izimo zesikhumba ezivuvukalayo futhi kungenza isikhumba sibukeke sifiphele futhi sikhathele.
Izindlela Zokuphila Ezingenampilo:
- Ukubhema: Kulimaza amangqamuzana esikhumba, kunciphisa ukugeleza kwegazi, futhi kubangele imibimbi nebala elifiphele.
- Ukudla Okungalungile: Ushukela ophezulu kanye nokudla okugayiwe kubangela ukuvuvukala, okungase kube nzima kakhulu izinduna futhi kusheshise ukuguga.
- Utshwala: Buqeda amanzi esikhunjeni, bubangele ukoma nokuguga ngaphambi kwesikhathi.
- Ukuntuleka Kobuthongo: Kuphazamisa izinqubo zokulungisa isikhumba, okuholela imibuthano emnyama, ubuthuntu, nokungasebenzi kahle kwesikhumba.

Isiphetho

Ukuzuza isikhumba esikhazimulayo kudlula imikhiqizo ye-skincare. Kuqala ngalokho okudlayo. Ukudla okunomsoco equkethe amavithamini abalulekile, amaminerali, nama-antioxidants angenza isikhumba sakho sibe nempilo futhi sikhazimule. Kusukela kuzinhlanzi ezinamafutha kanye nokwatapheya we-omega-3s kanye novithamini E kuya emifino enemibala efana nopelepele oyinsimbi nobhatata ocebile nge-carotenoid, ukudla ngakunye kusekela impilo yesikhumba. Ungakhohlwa amandla kashokholethi omnyama, itiye eliluhlaza, nekhabe – ngakunye kunikeza izinzuzo ezihlukile, kusukela ekuvikeleni emonakalweni we-UV kuya ekugcineni isikhumba sakho sigcwele amanzi. Khumbula, ukudla okunomsoco futhi okuhlukahlukene kanye ne-hydration eyanele kunomthelela ekukhanyeni kwemvelo nokuhlala njalo. Ngakho-ke, uma ufuna ukudla okungcono kakhulu okwenza isikhumba sakho sikhanye, khetha lokhu kudla okumnandi, ukondle isikhumba sakho ngaphakathi, futhi uvumele ukukhanya kwakho kukhanye.

Imibuzo Evame Ukubuzwa

1. Yikuphi ukudla okungcono kakhulu ekukhanyeni kwesikhumba?

Ukudla okunothe ngama-antioxidants njengamajikijolo, imifino enamaqabunga njengesipinashi ne-kale, amantongomane ama-alimondi, nezinhlanzi ezinamafutha njenge-salmon zinhle kakhulu ekukhuthazeni ukukhanya kwesikhumba. Basiza ukulwa nokucindezeleka okwenziwe nge-oxidative futhi basekele impilo yesikhumba.

2. Ngingathola isikhumba esikhazimulayo ngokuphuza amanzi?

Yebo, ukuphuza inani elanele lamanzi kusiza ukugcina isikhumba sakho simanzi, okubalulekile ukuze sibe nebala elinempilo nelikhazimulayo. Isiza ukukhipha ubuthi futhi isekela ukunwebeka kwesikhumba.

3. Kuyini ukudla kwesikhumba esikhazimulayo?

Ukudla kwesikhumba okukhazimulayo kuhlanganisa ukudla okuphezulu kwamavithamini A, C, no-E, ama-antioxidants, ama-omega-3 fatty acids, kanye ne-hydration. Lokhu kuhlanganisa izithelo, imifino, amantongomane, imbewu, inhlanzi, namanzi amaningi.

4. Iyiphi ijusi elungele isikhumba esikhazimulayo?

Amajusi anothe ngamavithamini kanye nama-antioxidant, afana nejusi yekarothi (ephezulu ngovithamini A), ijusi yebhietroot (ecebile ngama-antioxidants), namajusi e-citrus (aphezulu ngovithamini C), angakhuthaza isikhumba esikhazimulayo.

5. Isiphi isithelo esingekho. 1 yesikhumba esikhazimulayo?

I-papaya ivame ukubhekwa njengenye yezithelo ezinhle kakhulu zesikhumba esikhanyayo ngenxa yokuqukethwe kwayo okucebile kwamavithamini A, C, no-E, kanye nama-enzyme akhuthaza ukuvuselelwa kwesikhumba nokulungisa.

6. Yini eyenza ukudla kube kuhle esikhunjeni sakho?

Ukudla okulungele isikhumba sakho kuqukethe imisoco efana namavithamini, ama-antioxidants, amafutha abalulekile, namanzi. Lezi zakhi zisiza ukugcina ukugeleza kwesikhumba, ukunwebeka, ukulungisa umonakalo, nokuvikela ngokumelene nezici zemvelo.