Ngubani ongaluthandiyo ulusu olusempilweni, oluhle, nolukhazimlayo? Sonke siyaluthanda, akunjalo? Ulusu lwethu lelona lungu likhulu emzimbeni wethu. Umsebenzi walo ophambili kukukhusela amalungu angaphakathi omzimba kwizinto eziyingozi zendalo yangaphandle. Njengodonga. Ngoko ke, ukugcina olu ulusu lusempilweni, izondlo esilunika zona ngaphakathi zibaluleke kakhulu. Makhe sibone ukuba zeziphi ezi zondlo ezifana nabahlobo abalungileyo bolusu.
Amafutha Asempilweni Anika Ulusu Ukukhanya
La mafutha ngawo anika ulusu lwakho ukukhanya okuqaqambileyo nobuhle. Ukuba awunawo amafutha ekutyeni kwakho, ulusu lwakho luya koma kwaye lube nemibimbi.
Kodwa asithethi nje ngamafutha kuphela. Sifanele sigxile kumafutha asempilweni avela kwizityalo . Umzekelo, amantongomane anjengeepinati kunye neecashews, imbewu efana nembewu yethanga, iziqhamo ezifana neeavokhado, kunye nentlanzi. La mafutha abizwa ngokuba yi-monounsaturated kunye ne-polyunsaturated. La mafutha alungile ekugcineni ulusu lwakho lumanzi, luqinile, kwaye luguquguquka. Akwalungele intliziyo yakho.
Ii-omega -3 fatty acids luhlobo olukhethekileyo lwe -fatty acid . Imizimba yethu ayinakuzenza, kodwa zibalulekile ekwakheni iindonga zeeseli. Ii-omega-3s zinokuthintela ikhemikhali elawula ukukhula nokusasazeka kweeseli zomhlaza wesikhumba, kwaye zinokunciphisa ukudumba eluswini.
Isithako esiphambili esenza ulusu - iiProteni
Iproteni oyityayo yahlulwe yaba ziibhloko ezincinci zokwakha ezibizwa ngokuba zii-amino acids emizimbeni yethu. Emva koko umzimba usebenzisa ezi amino acids ukwenza ezinye iiproteni, ezifana ne -collagen kunye ne-keratin, ezenza ulwakhiwo lwesikhumba. Ngamanye amazwi, zifana nezitena kunye nesamente yebhloko yokwakha yesikhumba. Ayipheleli apho, kodwa ezi amino acids zikwanceda ukususa iiseli zesikhumba ezifileyo kunye nokwakha iiseli ezintsha.
Ezinye ii-amino acids zisebenza njengee -antioxidants , zikhusela ulusu ekonakalisweni yimitha yelanga eyingozi kunye nezinto ezifana nomsi wecuba.
Iivithamini kunye neeminerali ezibalulekileyo kulusu
Ngoku makhe sijonge iivithamini kunye neeminerali ezibaluleke kakhulu kwimpilo yolusu.Zithini iiminerali ?
Ivithamini A
IVithamini A ibalulekile kumaleko aphezulu eluswini nakwimaleko esezantsi. IVithamini A ingayimisa inkqubo yokuqhekeka kwe-collagen eluswini okubangelwa kukukhanya kwelanga. Oku kuthetha ukuba kunciphisa umonakalo eluswini olubangelwa lilanga . Kodwa oko akuthethi ukuba awudingi i-sunscreen. Ukusebenzisa i-sunscreen kuyimfuneko. IVithamini A ikwanceda ukugcina ukusebenza kwee-oyile glands kwi-hair shaft. Ukuba ufumana inxeba eluswini lwakho, le vithamini A ikwanceda ukuba luphilise ngokukhawuleza. Ukuba awufumani vithamini A eyaneleyo, ulusu lwakho lunokoma kwaye lurhawuzelele.
Ivithamini C
Xa ucinga ngevithamini C, igama ekufuneka ulikhumbule yi-collagen. Kuba ivithamini C inceda ukubopha inethiwekhi yeprotheyini ye-collagen eyenza ulusu lube lomelele kwaye luhlale lukwimo entle. Ikwayi-antioxidant enamandla. Ke ngoko, ikwanceda ukunciphisa umngcipheko womhlaza wolusu. Ukuba inqanaba levithamini C emzimbeni liyehla, nokuba kukho ukukrweleka okuncinci kunokubangela ulusu lube luhlaza okwesibhakabhaka, iintsini ziphume igazi, kwaye amanxeba aphole kancinci .
Ivithamini E
Le ikwayi-antioxidant kunye ne-vitamin eneempawu zokulwa nokuvuvukala. I-Vitamin E inokufunxa amandla okukhanya kwe-ultraviolet (UV) yelanga, ikhusela ulusu kwimibimbi, ukugoba, kunye nomhlaza wolusu. Ikwanceda ukuqinisa iindonga zeeseli, kunye ne-vitamin C.
Ngamafutshane, ivithamin C kunye nevithamin E zezona zikhusela ulusu.
Izinki
Umaleko ophezulu wolusu unezinc engaphezulu ngokuphindwe kahlanu kunomaleko ongezantsi. I-Zinc ibalulekile ekuphilisweni kwamanxeba. I-Zinc ikwafuneka ukugcina iindonga zeeseli zizinzile kunye nokuba iiseli zahlule kwaye zikhule. I-Zinc ikwasebenza njenge-antioxidant, ikhusela ulusu kwimitha ye-UV.
Ukuba unesiphene se-zinc emzimbeni wakho, sinokubonakala ngathi yi-eczema . Kodwa loo mabala arhawuzelelayo awayi kuphola nokuba uthambisa i-moisturizer okanye ii-steroid creams.
I-Selenium
I-Selenium ikwayiminerali. Inceda ezinye ii-antioxidants ukukhusela ulusu kwimitha ye-UV. Kufunyaniswe ukuba ukunqongophala kwe-selenium kwandisa umngcipheko womhlaza wolusu.
Zeziphi ukutya ezityebileyo kwezi zondlo?
Ngokubanzi, iziqhamo nemifuno zikhetho oluhle, zizaliswe ziivithamini kunye nee-antioxidants ezilungele ulusu. Ezinye ukutya ziqulethe ngaphezu kwesinye sezi zondlo, ngoko ke ziyasebenzisana ukubonelela ngezibonelelo eziphezulu kulusu lwakho.
| Uhlobo lokutya | Izakhamzimba eziphambili eziqulethwe |
|---|---|
| Intlanzi enamafutha (isalmon, iherring, i-tuna) | Iiproteni, i-Omega-3, iSelenium |
| Imifuno eluhlaza okwesibhakabhaka (i-kale, ispinatshi, imifuno eluhlaza) | Iivithamini A, C, E; i-Omega-3; iiProteni, iSelenium (kwisipinatshi) |
| Amaqanda | Iiproteni, iivithamini A, E, selenium, i-zinc |
| Iimbewu zeflax | I-Omega-3, i-selenium |
| Iimbotyi ezifana neelentile kunye neetships | Iiproteni, i-zinc |
| Iiavokhado | Amafutha asempilweni, iivithamini C, E |
| Ioyile yomnquma eyongeziweyo | Amafutha asempilweni, ivithamin E |
Lumka malunga nezongezo.
Ukuba uziva ngathi awufumani ngokwaneleyo ezi zondlo ekutyeni okutyayo, qiniseka ukuba uthetha nogqirha wakho ngaphambi kokuba uthathe izongezo, kuba ezinye izongezo zinokuchaphazela ezinye iimeko zakho zempilo.
Umzekelo, ioyile yentlanzi yindlela entle yokufumana i-omega-3s. Nangona kunjalo, ukuba uthatha amayeza okunciphisa igazi okanye unenkqubo yomzimba yokuzikhusela ebuthathaka, ukuthatha ioyile yentlanzi kusenokungabi yingcamango elungileyo. Kwakhona, ukuthatha izongezo ze-zinc kunokunciphisa ukusebenza kweminye imithi yokubulala iintsholongwane. Ngoko ke, musa ukusebenzisa nantoni na ngaphandle kwengcebiso kagqirha wakho .
Umyalezo Wokuya Ekhaya
- Impilo yolusu lwakho ixhomekeke ngqo ekutyeni okutyayo. Ulusu oluhle lubangelwa kukuphila kakuhle komzimba.
- Zama ukutya ukutya okwahlukeneyo nokulinganiselayo, kuquka iintlanzi ezinamafutha, imifuno eluhlaza okwesibhakabhaka, amandongomane, amaqanda kunye neeavokhado.
- Iivithamini A, C, E, kunye neeminerali ezifana ne-zinc kunye ne-selenium zizinto ezibalulekileyo kulusu.
- Ukuba unenkxalabo malunga nokutya kwakho okanye ukungondleki kakuhle, qhagamshelana nogqirha ukuze akunike ingcebiso.
- Kuphephe ukusebenzisa naziphi na izongezo zevithamini okanye zeminerali ngaphandle kwengcebiso kagqirha.
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