Sonke sifuna ukubukeka sisebancane kuneminyaka yethu. Ngakho-ke, abantu abaningi bagxila ezinhlotsheni ezahlukene zezimonyo kanye nokwelashwa ngalokho. Kodwa wake wacabanga ukuthi imfihlo enkulu yokubukeka kwakho kobusha ifihliwe ekhishini, epuletini lakho? Eqinisweni, njengokubhema nokushiswa yilanga, ukudla esikudlayo kungasenza sibukeke sibadala noma sisebancane kuneminyaka yethu. Ngakho-ke namuhla, ake sixoxe ngokuxhumana phakathi kwalokhu kudla nokubukeka kobusha.
Ungenza kanjani ukuthi ubukeke umusha ngokudla neziphuzo?
Okokuqala, ake siqonde lokhu. Isitho esikhulu kunazo zonke emzimbeni wethu yisikhumba . Ngakho-ke kubaluleke kangakanani ukuthi sisinakekele kahle? Uma singadli ngokwanele, kuthinta ngqo ukubukeka kwesikhumba sethu. Kalula nje, kunezakhamzimba ezikhethekile ezisiza isikhumba ukuthi sizivikele ekukhanyeni kwe-UV okuyingozi. Ngakho-ke, uma lokhu kudla kungamukelwa kahle, isikhumba siba buthaka ngokushesha, sishwabane, futhi sibukeke sidala.
Futhi, amangqamuzana esikhumba avuselelwa njalo. Njengoba amangqamuzana amadala efa futhi kwakheka amangqamuzana amasha, isikhumba sihlala siphilile, sikhanya, futhi sisebasha uma sithola ukudla okufanele kwale nqubo. Lokhu kusho ukuthi ukudla nokuphuza kungadlala indima enkulu ekugcineni ukuqina kwesikhumba.
'Amavithamini Amane' abalulekile esikhumbeni
Kunezinhlobo eziningana zamavithamini abalulekile asiza ukugcina ukubukeka kwentsha. Ake sibheke ukuthi ziyini, izinzuzo zazo esikhumbeni, nokuthi yikuphi ukudla okuqukethe.
| Uhlobo lwevithamini | Isevisi esikhumbeni | Ukudla okutholakalayo |
|---|---|---|
| I-Vitamin A | Ilawula imibimbi yesikhumba. Ivikela isikhumba emisebeni ye-ultraviolet. | Izaqathi, ubhatata, ama-apricot, isipinashi, i-broccoli, izikhupha zamaqanda. |
| I-Vitamin C | Kubalulekile ekwelapheni amanxeba. Kugcina izicubu zesikhumba ziphilile. Kusiza ekukhiqizweni kwe-collagen. | Utamatisi, amawolintshi, amagrephuphu, ama-kiwi, upelepele (upelepele wezinhlanzi). |
| I-Vitamin D | I-vitamin etholwa isikhumba elangeni. Isiza ekulungiseni nasekuvikeleni amangqamuzana esikhumba. | Ukukhanya kwelanga (umthombo oyinhloko), ubisi oluqiniswe ngevithamini D, ujusi wewolintshi, amakhowe. |
| I-Vitamin E | I-antioxidant enamandla. Igcina isikhumba simanzi futhi isivikela ekulimaleni. | Ukwatapheya, ama-alimondi, imbewu yelanga. |
Ukudla kukodwa akwanele, nalokhu kubalulekile!
Ngaphezu kokudla ukudla okunempilo, kufanele futhi unakekele ezinye izinto ezimbalwa.
- Gwema ukubhema: Ukubhema kulimaza iphrotheni esikhumbeni ebizwa ngokuthi i-elastin . Yilokhu okugcina isikhumba sinwebeka. Uma i-elastin ilahleka, isikhumba siyawa futhi imibimbi yakheke.
- Lala kahle ebusuku: Amangqamuzana esikhumba ayalungisa futhi avuseleleke uma silala. Ukulala kahle ebusuku amahora angu-7-8 ngosuku kubalulekile esikhumbeni.
- Zivikele elangeni: Kubaluleke kakhulu ukunciphisa ukuchayeka elangeni nokusebenzisa isivikelo selanga uma uphuma.
Asikwazi ukushintsha iminyaka yethu yokulandelana kwezikhathi, ebalwa kusukela osukwini lwethu lokuzalwa. Kodwa singashintsha iminyaka yethu yokuzalwa ngemikhuba yethu. Okusho ukuthi, ngemikhuba emihle, singabukeka sibancane kuneminyaka yethu yangempela.
Ake sifunde nangokunqamuka kokuya esikhathini kanye nama-hormone.
Ngokunqamuka kokuya esikhathini, i-hormone ye-estrogen yomzimba iyancipha. Lokhu futhi kuyimbangela yesikhumba esomile kanye nemibimbi. Nakuba abanye abantu basebenzisa ukwelashwa ngama-hormone, kungabangela imiphumela emibi, ngakho-ke ungenzi izinqumo ngaphandle kokukhuluma nodokotela wakho.
Kodwa-ke, kukhona ukudla okuqukethe ama-phytoestrogen , atholakala ezitshalweni futhi asebenza njenge-estrogen. Lokhu kungasiza ekugcineni ukuqina kwesikhumba.
- Isoya neTofu
- Imifino efana nobhontshisi, amalentili, nama-chickpeas
- Imbewu yefilakisi
Kodwa into ebalulekile lapha ukuthi ungaqali ukudla lezi zinto ngesikhathi esisodwa uma usuneminyaka engu-50. Uqala ukuzidla kancane kancane, ngokulinganisela, kusukela esemncane.Kubalulekile ukukufaka ekudleni kwakho. Kuthiwa ukubukeka kwabesifazane baseJapan abasebasha kungenxa yokudla kwabo kwendabuko. Abadli isoya njengesitsha esiyinhloko, kodwa ngamanani amancane, njengezingcezu ezimbalwa ze-tofu esobho noma i-edamame. Ngakho khumbula, ukudla okuningi ngeke kwandise imiphumela.
Kungani abanye abantu abanempilo enhle bebukeka bebadala kunabo?
Ungase ube nale nkinga futhi. Kungani ngezinye izikhathi ubukeka umdala yize uzivocavoca kahle futhi udla kahle?
Kunezizathu eziningana zalokhu. Isibonelo, abantu abavivinya umzimba kakhulu, njengabagijimi be-marathon, banephesenti eliphansi kakhulu lamafutha emzimbeni. Lokhu kungabangela ukuthi ungqimba lwamafutha ngaphansi kwesikhumba lube luncane, okwenza isikhumba sibukeke sincane futhi sikhuluphele. Futhi, uma usuka ekubeni mkhulu kakhulu uye ekulahlekelweni isisindo ngokuzumayo, isikhumba esinwetshiwe singagoba futhi sikwenze ubukeke umdala. Kodwa ungavumeli lokho kukuvimbele ekulahlekelweni isisindo. Into ebaluleke kakhulu ukugcina isisindo esinempilo.
Amandla okwengeza ukudla kunokukususa: Isifundo esivela kuma-oats
Uma sicabanga ngokudla ukudla okuncane, iningi lethu licabanga ukuyeka ukudla esikuthandayo. Kodwa leyo akuyona indlela engcono kakhulu yokuba nempilo enhle. Ake ngikunike isibonelo esihle.
Isazi sokudla silandisa ngokuhlangenwe nakho akuthola ngesikhathi ebhala incwadi. Wenyuka ngamakhilogremu angaba ngu-20 kanti izinga lakhe le-cholesterol lenyuka laya ku-238 ngemva kokuhlala kanye nje. Ngakho esikhundleni sokuyeka ukudla, wanquma ukukufaka ekudleni kwakhe okunempilo.
Wayedla inkomishi ye-oats njalo ekuseni. Wayefaka amantongomane afana nama-alimondi, ama-pistachio, nama-walnuts, nezithelo ezifana nama-cherries, ama-raspberry, namapomegranate. Wayedla izinhlanzi ezinamafutha njenge-salmon ne-mackerel izinsuku ezintathu ngesonto. Wayezivocavoca okungenani imizuzu engama-30 ngosuku. Ngokumangalisayo, phakathi nenyanga, wehla ngamakhilogremu ayi-10 kanti izinga lakhe le-cholesterol lehla laya ku-168. Akazange ayeke noma yikuphi ukudla akuthandayo!
I-fibre encibilikayo kuma-oats kanye ne-nitric oxide ezikhiqiza emzimbeni kubangela ukuthi imithambo yegazi ivuleke, okuthuthukisa ukugeleza kwegazi. Lokhu kuvumela wonke amaseli, okuhlanganisa namaseli esikhumba, ukuthi athole umoya-mpilo kanye nezakhamzimba ezanele.
Ngakho-ke isifundo esingasithola kulokhu ukuthi kubaluleke kangakanani ukucabanga ngokuthi " yini okufanele ngiyifake ekudleni kwami" kunokucabanga "ngalokho okufanele ngigweme ukukudla."
Umlayezo Wokuya Nawe Ekhaya
- Ukudla okudlayo kuthinta ngqo impilo kanye nokubukeka kwesikhumba sakho njengobusha.
- Faka ukudla okucebile ngamavithamini A, C, D, kanye no-E (izaqathi, amawolintshi, ama-avokhado, amakhowe) ekudleni kwakho kwansuku zonke.
- Akudingeki ukuthi ulahle ngokuphelele ukudla okuthandayo. Vele ulawule usayizi wesabelo sakho.
- Faka izinto ezinempilo njenge-oats, amantongomane, nezithelo ezahlukahlukene ekudleni kwakho.
- Ukulala ngokwanele, ukugwema ukubhema, nokuzivikela elangeni kubaluleke njengokudla okudlayo.
- Sicela uthintane nodokotela wakho ngaphambi kokwenza noma yiziphi izinguquko ezinkulu ekudleni kwakho noma kunoma yiziphi izinkinga zempilo.
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