1 - Qala Ngokudla Okunempilo
Ukudla ukudla okunomsoco okunomsoco omningi kanye nama-antioxidants kungakusiza uzizwe (futhi ubheke) okunamandla ngokugcina isikhumba sakho nezinwele ziphilile. Futhi ukudla ukudla okunempilo-amahhala kugcina umzimba wakho uqinile futhi uvumelane.
Qala ngezinto eziyisisekelo - udle izithelo nemifino eningi, imithombo yamaprotheni ephilile , ubisi olunamafutha aphansi, okusanhlamvu okugcwele kanye namafutha ambalwa azuzisayo. Futhi akulimazi ukwazi ukuthi mangaki amakhalori owudinga nsuku zonke.
Bese ubheke kulezi zinhlamvu eziyishumi ze-sexy, eziphezulu kakhulu ezakhiweni ezidingekayo empilweni yezocansi.
2 - I-Yogurt engeyona i-Fat
Imikhiqizo yobisi igcwele i-vitamin A ebalulekile eklasini enhle ne- calcium ngamathambo aqinile nezinwele ezinempilo. Ngaphezu kwalokho abantu abasebenzisa imikhiqizo yobisi nsuku zonke kubonakala bengenaso ubunzima bokugcina isisindo esinempilo. I-yogurt engelona amafutha nayo yonke inzuzo yobisi kanye namabhaktheriya anobungane atholakalayo ku-yogurt ama-probiotics asisiza ukugcina uhlelo lwakho lokugaya lusebenza ngokujwayelekile.
Ithiphu: Jabulela ezinye ze-yogurt ezingezona amafutha ezigcoke eziGreece ezihlanganiswe nama-blueberries amasha, amantongomane aqoshiwe, noju oluncane ukuze uthole amaprotheni engeziwe namavithamini.
3 - Izithelo zeCitrus
Izithelo ze-Citrus ziqukethe i-vitamin C. eningi. Ukudla i-orange kukunika yonke i-vitamin C umzimba wakho odinga usuku, futhi kuyasiza ukwandisa ukungena kwensimbi emifino kanye nemifino umzimba wakho udinga amandla. I-Vitamin C iyasiza futhi ukugcina isikhumba sakho sihle ngokugcina izicubu ezixhumene ngaphansi kwesikhumba esiqinile, ukunciphisa ukwakheka kwemibimbi.
Ithiphu: Yidla i-orange nsuku zonke njengokudla okunampilo noma uphuze ijusi le-orange ngokudla. Futhi mhlawumbe ukondla ngesandla izinkinobho ezimbalwa kwenye yakho ebalulekile?
4 - amajikijolo
Ama-pigments amahle anika amajikijolo imibala yawo nayo iqukethe ama-phytochemicals asebenza njengama- antioxidants ukuvikela isikhumba sakho, okungakusiza ukuthi ukhule iminyaka eminingi. Ama-blueberries kanye nejubrijamu ijusi lingasiza futhi ukuvimbela ukutheleleka kwesisu. Amajikijolo nawo angaphansi kwama-kilojoule anesithambile C ne-potassium.
Ithiphu: Yenza izithelo ze-smoothie ngebhanana, i-yogurt ecacile, ama-blueberries afriziwe, ama-strawberries anezinyosi kanye ne-sprish ye-cranberry juice. Noma cwilisa ama-strawberry amasha ashokoledi omnyama ukuze aphathe ngothando.
5 - uSalmon
I-Salmon iqukethe amafutha abalulekile namaprotheni abalulekile esikhwameni nasezinwele eziphilile . I-Omega-3 fatty acids ne-zinc ivikela isikhumba sakho ukuba some ngokugcina umswakama emangqamuzaneni esikhumba. Amafutha anenzuzo ku-saummon angase abe mnandi nomsebenzi wesisindo.
Ithiphu: Phumani i-salmon sashimi endaweni yokudlela yase-sushi yothando noma i-grill i-saumon steak ekhaya. Akungena ku-saumoni? I-tuna iyisinqumo esihle kakhulu.
6 - Ubhontshisi obumnyama
Imifino iqukethe amaprotheni, insimbi, ne-zinc. Amabhontshisi amnyama nawo angumthombo omuhle we- biotin , i-vitamin B ebalulekile esikhunjeni nasezinwele eziphilile. Zine-fibre ecebile, ezingakusiza ukuba uhlale uncane futhi ugcine uhlelo lwakho lokugaya lusebenza ngendlela efanele.
Ithiphu: Khonza ubhontshisi obumnyama njengendwangu ehlangothini kanye nesidlo sakusihlwa.
7 - ama-Walnuts
Ama-walnuts aqukethe ama-polyunsaturated amafutha, futhi acebile ku-alpha-linolenic acid, inguqulo yesitshalo sama-fatty acids. Zibuye ziwumthombo omuhle kakhulu weprotheni futhi zidla nje ama-walnuts ambalwa ezisiza ukugcina unomuzwa owanelisayo phakathi kokudla. Ezinye ucwaningo luye lwasikisela ukuthi ama-phytochemicals ase-walnuts asiza ukugcina ama-prostate aphile emadodeni amadala.
Ithiphu: Yidla ama-walnuts ambalwa nge-fresh piece of fruit for snack ntambama.
8 - Utamatisi
Utamatisi ucebile nge-vitamin C kanye ne-phytochemical ebizwa ngokuthi i- lycopene , isihlobo samavithamini A esiza ukugcina i-prostate yomuntu iphilile. I-Lycopene kucatshangwa ukuthi ivikela isikhumba emonakalweni yelanga futhi ukuthola imali eyanele ye-lycopene ingagcina isikhumba sakho sishisa futhi siphumelele.
Ithiphu: Yidla utamatisi oluhlaza noma uyenze utamatisi obisikhiliki bese usebenza ngesaladi esisha ne-crusty isinkwa sezinhlamvu.
9 - I-Chocoloate emnyama
Ungakholelwa ukuthi ukudla i-tshokoleji kuthuthukisa isimo sakho sengqondo. Ucwaningo alucacile kulokho, kodwa ushokoledi omnyama ungaba namandla amakhulu kakhulu. Ama-phytochemicals e-chocolate emnyama angathuthukisa ukugeleza kwegazi kuzo zonke izingxenye zomzimba wakho, kuhlanganise nobuchopho kanye nezitho zobulili, okuyingxenye ebalulekile yokuvusa.
Ithiphu: Jabulela i-ounce elilodwa lomshokoledi omnyama (hhayi i-Dutch-esetshenzisiwe) njalo ebusuku.
10 - Amanzi
Nakuba amanzi akuwona umsoco ngempela, kuyadingeka impilo yakho - umzimba wakho uqukethe amanzi amaningi. Akukhona nje kuphela ukuthi amanzi ayenzela ama-insides akho, futhi kubalulekile ukuze isikhumba esiphelele kahle. Amanzi amaningi akanayo ama-khalori, ngakho-ke kulula ukubuka isisindo sakho.
Ithiphu: Phuza amanzi ngesigaxa selamula noma i-lime esikhundleni seziphuzo ezithambile zoshukela .
11 - ama-Oyster
I-legendary njenge- aphrodisiacs , i- oysters ingaphila idumela layo lesithunzi. Bathengi i-zinc, i-mineral ebalulekile empilweni yocansi yesilisa, ama-testosterone namazinga okukhiqiza. I-Zinc ibalulekile futhi izinwele ezinempilo kanye nezinzwa zakho zokunambitheka nokuphunga.
Ithiphu: Jabulela ama-oysters aluhlaza noma okuphekwe njengesikhangisi. Uma ungathandi ama-oyster, ungathola i-zinc yakho kusuka kwenkomo yenkomo, ingulube noma iwundlu.
Imithombo
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