Sonke sifuna ukubonakala siselula kuneminyaka yethu. Ngoko ke, abantu abaninzi bagxila kwiintlobo ngeentlobo zezithambiso kunye nonyango lwazo. Kodwa ngaba wakha wacinga ukuba imfihlo enkulu yenkangeleko yakho yobutsha ifihliwe ekhitshini, esityeni sakho? Enyanisweni, njengokutshaya nokutshiswa lilanga, ukutya esikutyayo kunokusenza sibonakale sikhulile okanye siselula kuneminyaka yethu. Ngoko ke namhlanje, masithethe ngonxibelelwano phakathi kwezi zinto zokutya kunye nenkangeleko yobutsha.
Ungenza njani ukuze ubonakale umncinci ngokutya nokusela?
Okokuqala, masiqonde oku. Isitho esikhulu emzimbeni wethu lulusu . Ngoko ke kubaluleke kangakanani ukuba silunyamekele kakuhle? Ukuba asityi ngokwaneleyo, oko kuchaphazela ngqo inkangeleko yolusu lwethu. Ngamafutshane, kukho izondlo ezikhethekileyo ezinceda ulusu luzikhusele ekukhanyeni okuyingozi kwe-UV. Ngoko ke, ukuba esi sondlo asifumaneki kakuhle, ulusu luba buthathaka ngokukhawuleza, lube nemibimbi, kwaye lubonakale ludala.
Kwakhona, iiseli zolusu zihlala zihlaziywa. Njengoko iiseli ezindala zisifa kwaye kwakheka iiseli ezintsha, ulusu luhlala lusempilweni, lukhazimla, kwaye luselula ukuba lufumana izondlo ezifanelekileyo kule nkqubo. Oku kuthetha ukuba ukutya neziselo zinokudlala indima enkulu ekugcineni ulusu luthambile.
'Iivithamini ezine' ezibaluleke kakhulu kulusu
Kukho iivithamini ezibalulekileyo ezinceda ukugcina inkangeleko yolutsha. Makhe sijonge ukuba ziyintoni, iingenelo zazo kulusu, kunye nokutya okuquletheyo.
| Uhlobo lweevithamini | Inkonzo eluswini | Ukutya okufumanekayo |
|---|---|---|
| Ivithamini A | Ilawula imibimbi yolusu. Ikhusela ulusu kwimitha ye-ultraviolet. | Iikaroti, iitapile ezimnandi, iiapricot, ispinatshi, ibroccoli, iingqayi zamaqanda. |
| Ivithamini C | Ibalulekile ekuphilisweni kwenxeba. Igcina izicwili zolusu zisempilweni. Inceda ekuvelisweni kwe-collagen. | Iitumato, iiorenji, iigrapefruit, iikiwi, iipepile zentsimbi (iitshili zeentlanzi). |
| IVithamin D | I-vitamin efunyanwa lusu livela elangeni. Inceda ekulungiseni nasekukhuseleni iiseli zolusu. | Ukukhanya kwelanga (umthombo oyintloko), ubisi oluqiniswe ngevithamini D, ijusi yeorenji, iikhowa. |
| Ivithamini E | I-antioxidant enamandla. Igcina ulusu lufumile kwaye ilukhusela ekonakaleni. | I-avokhado, ii-almond, imbewu yelanga. |
Ukutya kuphela akwanelanga, oku kubalulekile!
Ukongeza kokutya ukutya okunempilo, kufuneka ukhathalele nezinye izinto ezimbalwa.
- Kuphephe ukutshaya: Ukutshaya konakalisa iproteni eluswini ebizwa ngokuba yi-elastin . Yiyo le nto igcina ulusu luthambile. Xa i-elastin ilahlekile, ulusu luyawa kwaye imibimbi iyabonakala.
- Lala kakuhle ebusuku: Iiseli zolusu ziyazilungisa kwaye ziyazivuselela xa silele. Ukulala kakuhle ebusuku iiyure ezisi-7-8 ngosuku kubalulekile kulusu.
- Zikhusele elangeni: Kubaluleke kakhulu ukunciphisa ukuvezwa lilanga kwaye usebenzise isithinteli selanga xa uphuma.
Asinakuyitshintsha iminyaka yethu yokuzalwa, ebalwa ukususela kumhla wokuzalwa kwethu. Kodwa singayitshintsha iminyaka yethu yokuzalwa ngokusebenzisa imikhwa yethu. Oko kukuthi, ngemikhwa emihle, sinokubonakala siselula kunobudala bethu bokwenyani.
Masifunde nangokuyeka ukuya exesheni kunye neehomoni.
Xa umntu eyeka ukuya exesheni, i-hormone ye-estrogen yomzimba iyancipha. Oku kukwangunobangela wolusu olomileyo kunye nemibimbi. Nangona abanye abantu besebenzisa unyango lwe-hormone, lunokubangela iziphumo ebezingalindelekanga, ngoko ke musa ukwenza izigqibo ngaphandle kokuthetha nogqirha wakho.
Nangona kunjalo, kukho ukutya okuqulethe ii-phytoestrogens , ezifumaneka kwizityalo kwaye zisebenza njenge-estrogen. Ezi zinokunceda ukugcina ulusu luthambile.
- Isoya kunye neTofu
- Iimbotyi ezifana neembotyi, iilentili, kunye neetships
- Iimbewu zeflax
Kodwa into ebalulekileyo apha kukuba ungaqali ukuzitya zonke ezi zinto ngaxeshanye xa ufikelela kwiminyaka engama-50. Uqala ukuzitya kancinci kancinci, ngokulinganisela, usemncinci.Kubalulekile ukuyifaka ekutyeni kwakho. Kuthiwa inkangeleko yobutsha yabasetyhini baseJapan ibangelwa kukutya kwabo kwendabuko. Abayityi isoya njengesidlo esiphambili, kodwa bayitya kancinci, njengeziqwenga ezimbalwa zetofu kwisuphu okanye kwi-edamame. Ngoko khumbula, ukutya okuninzi akuyi kunyusa iziphumo.
Kutheni abanye abantu abasempilweni bebonakala bebadala kunabo?
Usenokuba nale ngxaki. Kutheni ngamanye amaxesha ubonakala umdala nangona uzilolonga kakuhle kwaye utya kakuhle?
Kukho izizathu ezahlukeneyo zoku. Umzekelo, abantu abazilolonga kakhulu, njengabagijimi be-marathon, banepesenti ephantsi kakhulu yamafutha emzimbeni. Oku kunokubangela ukuba umaleko wamafutha phantsi kolusu ube mncane, okwenza ulusu lubonakale luncinci kwaye lutyebile. Kwakhona, ukuba usuka ekubeni mkhulu kakhulu uye ekulahlekelweni bubunzima ngequbuliso, ulusu olunwebekileyo lunokugoba lukwenze ubonakale umdala. Kodwa musa ukuvumela oko kukuthintele ekulahlekelweni bubunzima. Eyona nto ibalulekileyo kukugcina ubunzima obusempilweni.
Amandla okongeza ukutya endaweni yokukususa: Isifundo kwi-oats
Xa sicinga ngokutya ukutya okuncinci, uninzi lwethu lucinga ngokuyeka ukutya esikuthandayo. Kodwa loo nto ayisiyondlela ilungileyo yokuba sempilweni. Makhe ndikunike umzekelo omhle.
Ingcali yesondlo ibalisa ngamava awafumanayo xa wayebhala incwadi. Watyeba malunga neekhilogram ezingama-20 kwaye inqanaba lakhe le-cholesterol lenyuka laya kuma-238 emva kokuhlala kanye kuphela. Ngoko ke endaweni yokuyekisa ukutya, wagqiba ekubeni akufake ekutyeni kwakhe okunempilo.
Wayesitya ikomityi ye-oats qho kusasa. Wayefaka amantongomane afana nee-almond, ii-pistachios, nee-walnuts, kunye neziqhamo ezifana nee-cherries, ii-raspberries, neepomegranate. Wayesitya iintlanzi ezinamafutha afana ne-salmon kunye ne-mackerel iintsuku ezintathu ngeveki. Wayezilolonga ubuncinane imizuzu engama-30 ngosuku. Okumangalisayo kukuba, kwinyanga nje enye, wehla ngeekhilogram ezili-10 kwaye inqanaba lakhe le-cholesterol lehla laya kwi-168. Akazange ayeke ukutya akuthandayo!
I-fiber enyibilikayo kwi-oats kunye ne-nitric oxide eziyivelisayo emzimbeni zibangela ukuba imithambo yegazi ivuleke, nto leyo ephucula ukuhamba kwegazi. Oku kuvumela zonke iiseli, kuquka iiseli zolusu, ukuba zifumane ioksijini kunye nezondlo ezaneleyo.
Ngoko ke isifundo esinokusifumana koku kukuba kubaluleke kangakanani ukucinga " ngezinto endifanele ndizongeze ekutyeni kwam" kunokucinga " ngezinto endifanele ndiziphephe."
Umyalezo Wokuya Ekhaya
- Ukutya okutyayo kuchaphazela ngqo impilo kunye nenkangeleko yobutsha yolusu lwakho.
- Yongeza ukutya okutyebileyo kwiivithamini A, C, D, kunye no-E (izaqathe, iiorenji, iiavokhado, amakhowa) ekutyeni kwakho kwemihla ngemihla.
- Akunyanzelekanga ukuba uyeke ngokupheleleyo ukutya okuthandayo. Lawula ubungakanani bokutya oza kukutya.
- Yongeza izinto ezisempilweni ezifana nee-oats, amandongomane, kunye neziqhamo ezahlukeneyo ekutyeni kwakho.
- Ukulala ngokwaneleyo, ukuphepha ukutshaya, nokuzikhusela elangeni kubaluleke kakhulu njengokutya ukutya okunempilo.
- Nceda udibane nogqirha wakho ngaphambi kokuba wenze naluphi na utshintsho olukhulu kwindlela otya ngayo okanye naziphi na iingxaki zempilo.
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