Ukudla okudlayo kungasiza ukugcina isikhumba sakho sibhebhezeleke, siphume futhi sihle. Ukudla okunomsoco okunempilo kufanele unikeze zonke izakhi isikhumba sakho sidinga:
- I-Omega-3 fatty acids ingasiza ekunciphiseni ukomile kwesikhumba sakho.
- I-Vitamin C iyadingeka ekukhiqizeni i-collagen, okuyingxenye ebalulekile yezingxenyeni zomzimba zesikhumba sakho.
- I-Vitamin A igcina isikhumba sakho siphilile ngakho-ke singasebenza njengesivimbela ukugcina amabhaktheriya nezinye izifo eziphuma emzimbeni wakho.
- I-Selenium ingasiza ekuvimbeleni umdlavuza wesikhumba.
- Olubomvu, o-orange, ophuzi nobumnyama obuhlaza obunjani obufana ne-lycopene ne-lutein yi-antioxidants yemvelo evikela isikhumba sakho.
- I-Zinc iyadingeka ekuphulukisweni kwesilonda.
Flip ngokusebenzisa umbukiso wesilayidi ukuze ufunde kabanzi mayelana nokudla okuqukethe inhlanganisela ehlukahlukene yezakhi ezikuhle ngesikhumba sakho.
1 - ama-Strawberries
Ama-strawberries agcwele u-vitamin C ngakho-ke basiza ukugcina izicubu ezixhunyiwe ngaphansi kwesikhumba sakho ziqinile futhi ziphilile. Ama-strawberries abuye aphile kahle (i-vitamin B), i-fiber, kanye nama-phytochemicals amaningi angasiza ekuvimbeleni ukulimala kesikhumba ngenxa yokungena kuma-radicals mahhala
I-pro tip: Yidla ama-strawberry amasha nge-yogurt yamaGreki noma insimbi yokusika i-oatmeal yokudla kwasekuseni okunempilo.
2 - ama-Oyster
Ama-Oyster ayenzela isikhumba sakho ngoba aphezulu kakhulu ku-zinc. Ukudla ama-oyster amathathu kuphela kuzokunika usuku lonke lwe-zinc elifanele. Ama-Oyster anikezela ngamaprotheni nasensimbi. Uzothola ama-huster aluhlaza okwenziwe noma ahlanzekile ezitolo eziningi zokudla.
Ip tip: Yidla ama-oyster abhakabhaka, abhema noma abaphekwe njengesikhanti, noma wenze i-oyster stew.
3 - ama-oranges
Ama-oranges anevithamini C ecebile, okudingekayo ekwakheni i-collagen futhi igcina isikhumba sizizwa siqinile. I-oranges nayo i-vitamin A, edingekayo ekukhuleni okujwayelekile nokuhlukaniswa kwamaseli.
Ip tip: Yidla i-orange njenge-snack ntambama esikhundleni se-candy bar.
4 - ama-Blueberries
Ama-blueberries aphezulu kakhulu kuma-antioxidants angakhusela isikhumba sakho emonakalweni omkhulu wamahhala. Zibuye ziphezulu e-fibre, amavithamini, namaminerali. Zibuye zondla ngokwemvelo - inkomishi eyodwa yama-blueberries fresh inezinhlamvu ezingu-84.
Ip tip: Yisebenzela ama-blueberries njenge-dessert ephansi-calin noma uwafake ku-cereal noma uwasebenzise kuma-smoothies.
5 - izaqathe
Ama-karoti anikeza i-vitamin A futhi iyandulela, i-beta-carotene. I-Vitamin A iyadingeka esikhumba esinempilo. I-karoti nayo icebile nge-potassium ne-fibre ngenkathi iphansi kwamakholori futhi cishe ayinamafutha.
Ip tip: Khonza isanqante inamathele nge-calorie ephansi ye-veggie dip, phezulu isaladi ngamaqathi aqoshiwe, noma ukhonza izaqathe eziphekwe njengesidlo esinempilo.
Buka Kufakiwe 6 Kale
I-Kale iyimifino ebaluleke kakhulu ehlobene nekholifulawa, i-arugula, ne-broccoli. I-rich in izakhi eziningi kakhulu kubandakanya amavithamini A kanye noC.
Isiphakamiso se-Pro: Zama ingane njenge-saladi eluhlaza - ithenda elincane kune-kale evuthiwe.
7 - iSalmon
I-Salmon icebile ngama-omega-3 fatty acids esikhumba sakho esidinga ukuhlala sinezandla. Futhi umthombo omuhle kakhulu weprotheyini, selenium, ne-zinc. Nakuba ucebile ngamafutha enempilo, i-saumoni ayikho ama-calories amaningi, ngakho-ke iphelele izinhlobo eziningi zokudla.
Ip tip: Gcina i-saumon ekheniwe esandleni samaswidi kanye nesaladi esisheshayo. Ibhonasi uma idla i-saumoni ngamathambo ngoba iphakamisa ukudla kwakho kwe-calcium.
8 - ama-Nuts aseBrazil
Amantongomane aseBrazil aphezu kwe-selenium. Omunye ukukhonza kukunikeza izikhathi eziningi ze-selenium izikhathi eziningana ngaphezulu. Amantongomane aseBrazil nawo athile nge-calcium, magnesium, namaprotheni. Ziyi-calories ezincane kakhulu - izinkoma eziyisithupha ezisebenza ngamanokhiloli angu-200, kodwa uzothola wonke u-selenium oyidingayo kusuka kumantongomane amabili kuphela.
Ip tip: Yidla amantongomane ambalwa aseBrazil nge-apula noma i-pear ukuze uthole isidlo se-ntambama enempilo.
9 - Amazambane ama Sweet
Amazambane ama-sweet at vitamin A, ngakho-ke aphelele ukugcina isikhumba sakho sisesimweni esihle. Zine-potassium, futhi i-fiber. Amazambane amazambane ahlala egameni lawo futhi avame ukushaya wonke umuntu - ngisho nabadlayo abakhethile.
Iphuzu lesiphakamiso: Sekela amazambane abhakabhaka abhakabhakeni ngamafutha omnqumo noma uthinta i-sweet glaze, noma ngaphezulu ngamabhontshisi abhakabhaka, anyanisi, isipinashi esiphekiwe noma amanothi.
10 - Tuna
I-tuna imthombo omuhle kakhulu we-omega-3 fatty acids okugcina isikhumba sakho siphuthuma. Ngaphezu kwalokho kuphezulu ku-zinc, selenium, namaprotheni. I-tuna ijwayele ukukhonjiswa njengama-fillets noma ama-steaks, futhi ingafakwa, ifakwe noma ibilisiwe. Uzothola ne-tuna ekheniwe esitolo sakho sokudla.
Ip tip: Khetha i-tuna ekheniwe ehlanganisiwe emanzini asentwasahlobo ukuze ulondoloze ngamakorikhi.
11 - i-Broccoli
I-Broccoli inamandla kakhulu ku-vitamin C okudingayo ukuze uthole izicubu ezixhumayo ezinempilo. Futhi umthombo omuhle wamavithamini A no-K, kanye namafiberthi kanye nama-antioxidants angasiza ekuvikeleni isikhumba sakho ekulimaleni kwelanga.
Ip tip: Uma ungadli i-broccoli kaningi, ukwandisa inani oyidla ngesikhathi esisodwa uhle kancane kancane ukunciphisa ukwakhiwa kwegesi.
12 - ama-Walnuts
I-Walnuts iyimithombo enhle kakhulu ye-omega-3 ebalulekile ye-fatty acid ebizwa ngokuthi i-alpha-linolenic acid (ALA), egcina isikhumba sakho sinomsoco futhi sinciphisa. Zibuye zibe ne-calcium ephakeme, amaprotheni ne-magnesium ne-vitamin E, esebenza njenge-antioxidant.
Ip tip: Gcina ama-walnuts akho esiqandisini, noma ngisho nefriji, ukuvikela amafutha ukuba angahambi.
13 - Inkinga
Inhlanzi yamanzi amancane yizinhlanzi ezimhlophe ezimhlophe eziphezulu kuma-omega-3 fatty acids ezisiza ukugcina isikhumba sakho sisekela. I-Trout nayo iyimithombo enhle kakhulu ye-zinc ne-selenium, ebuye isikhumba sakho, plus amaprotheni, i-calcium, i-magnesium ne-niacin.
Iphuzu lesiphakamiso: Mane nje unamathele amaflethi akho emafutheni omnqumo omncane bese ukhonza ngejusi elincane lelamula, usawoti kanye nopelepele.
14 - Utamatisi
Utamatisi agcwele amavithamini A no-C, futhi abuye athole i-magnesium, i-calcium kanye ne-vitamin K encane. Utamatisi omusha ucebile kulezi zondlo futhi kunama-calories aphansi, kodwa kukhona ibhonasi uma udla i-tomato sauce. Ukupheka kugxila inani le-lycopene, i-antioxidant enhle esikhumbeni sakho.
Ip tip: Yenza isiphuzo esilula ngokuchofoza utamatisi omkhulu onosizi zibe yizingcezu ezinzima. Yengeza usawoti omncane nosawoti futhi yilokho okudingayo.
15 - Watermelon
Ama-watermeloni amnandi futhi aqabula futhi uhle kakhulu kuwe. I-Watermelon umthombo omuhle wamavithamini A no-C, ngakho-ke kungcono esikhumbeni sakho, futhi kucebile nge-potassium, futhi kunama-calories aphansi - enye indebe yamabhodlela amabhodlela inezinhlamvu ezingu-46 ezincane.
Ip tip: Amanzi abalulekile esikhunjeni esiphelele futhi adle ikhava kuyindlela enhle kakhulu yokuvuselelwa kabusha.
16 - Red Pepper Pepper
I- pepper ebomvu elimnandi kunesikhumba sakho ngoba zilayishwe kokubili amavithamini C no-A. Zine-vitamin K, ebaluleke kakhulu emithanjeni yegazi enempilo elele ngaphansi kwesikhumba, kanye namavithamini B kanye ne-fiber. I-pepper ebomvu elimnandi nayo iphansi e-kilojoule - ephelele kunoma yikuphi ukudla.
Isiphakamiso se-Pro: Zama i-pepper eluhlaza, ephuzi, ne-orange e-sweet for a variety. Zonke zihle futhi zigcwele izakhi zomzimba.
17 - Imbewu yamhlophe
Imbewu yempuphu iyinhle yokukhetha izinwele ezinempilo ngoba zicebile ngesimo esisekelwe ku-omega-3 fatty acid. Ngaphezu kwalokho banezinhlobo eziningi ze-calcium, i-magnesium, iphrotheni, ne-fiber. Ungathola imbewu ehlanjululwe ngamathambo ezindaweni ezitholakala kalula, izitolo zokudla ezempilo, izitolo zokudla zendawo, noma ungenza imbewu yakho yezinkuni ezihlosiwe.
Isiphakamiso se-Pro: Thenga imbewu ye-pumpkin esele isisithelisiwe - kulula kakhulu ukuyidla.
Imithombo:
UHeinrich U, Moore CE, u-De Spirt S, i-Tronnier H, iSthl W. "I-tea ephezulu ye-tea polyphenols inikeza ukuvikela isithombe, yandisa ukwenziwa kwe-microcirculation, futhi ihlanza izici zesikhumba zabesifazane." J Nutriti. 2011 Jun; 141 (6): 1202-8. http://jn.nutrition.org/content/141/6/1202.long.
Ihhovisi Lokudla Kwezondlo, Izikhungo Zikazwelonke Zempilo. "Iphepha leSelenium Fact Sheet." http://ods.od.nih.gov/factsheets/list-all/Selenium.
Ihhovisi Lokudla Kwezondlo, Izikhungo Zikazwelonke Zempilo. "I-Vitamin A Fact Sheet." http://ods.od.nih.gov/factsheets/VitaminA-HealthProfessional.
Ihhovisi Lokudla Kwezondlo, Izikhungo Zikazwelonke Zempilo. "Iphepha le-Vitamin C." http://ods.od.nih.gov/factsheets/list-all/VitaminC.
Ihhovisi Lokudla Kwezondlo, Izikhungo Zikazwelonke Zempilo. "I-Zinc Fact Sheet Sheet." http://ods.od.nih.gov/factsheets/list-all/Zinc.
Rizwan M, Rodriguez-Blanco I, Harbottle A, Birch-Machin MA, Watson RE, Rhodes LE. "Utamatisi unamathele ku-lycopene uvikela ngokungafani kwe-photodamage kubantu e-vivo: isilingo esilawulwa ngokungahleliwe." Br J Dermatol. 2011 Jan; 164 (1): 154-62. http://onlinelibrary.wiley.com/doi/10.1111/j.1365-2133.2010.10057.x/abstract.
I-Stahl W, i-Sies H. "I-Carotenoids ne-flavonoids ifaka isandla ekuvikelweni kokudla okunomsoco ngokulimala kwesikhumba kusuka elangeni." I-Mol Biotechnol. 2007 Sep; 37 (1): 26-30. http://www.ncbi.nlm.nih.gov/pubmed/17914160.
I-United States yoMnyango Wezolimo Wezolimo Zokucwaninga, I-National Nutrient Database ye-Standard Reference Release 28. https://ndb.nal.usda.gov/ndb/search.