Ubani ongathandi isikhumba esinempilo, esihle, nesikhanyayo? Sonke siyasithanda, akunjalo? Isikhumba sethu siyisitho esikhulu kunazo zonke emzimbeni wethu. Umsebenzi waso oyinhloko ukuvikela izingxenye zangaphakathi zomzimba ezintweni eziyingozi zemvelo yangaphandle. Njengodonga. Ngakho-ke, ukuze sigcine lesi sikhumba siphilile, ukudla esikunikeza ngaphakathi kubaluleke kakhulu. Ake sibone ukuthi yiziphi lezi zakhi zomzimba ezifana nabangane abakhulu besikhumba.
Amafutha Anempilo Anika Isikhumba Ukukhanya
Lawa mafutha yiwona anika isikhumba sakho ukukhanya okuhle nokukhanyayo. Uma untula amafutha ekudleni kwakho, isikhumba sakho sizoma futhi sibe nemibimbi.
Kodwa asikhulumi nje nganoma yimaphi amafutha. Kufanele sigxile emafutheni anempilo avela ezitshalweni . Isibonelo, amantongomane afana namantongomane nama-cashew, imbewu efana nembewu yethanga, izithelo ezifana nama-avokhado, nenhlanzi. Lawa abizwa ngokuthi amafutha e-monounsaturated kanye ne-polyunsaturated. Lawa mahle ekugcineni isikhumba sakho sinamanzi, siqinile, futhi siguquguquka. Futhi mahle enhliziyweni yakho.
Ama-fatty acid e-Omega -3 awuhlobo olukhethekile lwe -fatty acid . Imizimba yethu ayikwazi ukuwakha, kodwa abalulekile ekwakheni izindonga zamaseli. Ama-Omega-3 angavimba ikhemikhali elawula ukukhula nokusabalala kwamaseli omdlavuza wesikhumba, futhi anganciphisa nokuvuvukala esikhumbeni.
Isithako esiyinhloko esakha isikhumba - Amaprotheni
Iphrotheni oyidlayo ihlukaniswa ibe yizakhi ezincane ezibizwa ngokuthi ama-amino acid emizimbeni yethu. Umzimba ube ususebenzisa lawa ma-amino acid ukwenza amanye amaprotheni, njenge -collagen ne-keratin, akha isakhiwo sesikhumba. Ngamanye amazwi, afana nezitini nosimende wesakhiwo sesikhumba. Akukhona lokho kuphela, kodwa lawa ma-amino acid nawo asiza ukususa amangqamuzana esikhumba afile futhi akhe amangqamuzana amasha.
Amanye ama-amino acid asebenza njengama- antioxidants , avikela isikhumba ekulimaleni okubangelwa imisebe yelanga eyingozi ye -UV nezinto ezifana nentuthu kagwayi.
Amavithamini namaminerali abalulekile esikhumbeni
Manje ake sibheke amavithamini namaminerali abaluleke kakhulu empilweni yesikhumba.Ziyini izimbiwa ?
I-Vitamin A
I-Vitamin A ibalulekile kokubili ungqimba oluphezulu lwesikhumba kanye nongqimba olungezansi. I-Vitamin A ingamisa inqubo yokuqhekeka kwe-collagen esikhumbeni okubangelwa ukukhanya kwelanga. Lokhu kusho ukuthi kunciphisa umonakalo esikhumbeni obangelwa yilanga . Kodwa lokho akusho ukuthi awudingi i-sunscreen. Ukusebenzisa i-sunscreen kuyinto edingekayo. I-Vitamin A iyasiza futhi ekugcineni ukusebenza kwezindlala zamafutha emgodleni wezinwele. Uma uthola inxeba esikhumbeni sakho, le vithamini A iyasiza futhi ukuthi siphole ngokushesha. Uma ungatholi i-vitamin A eyanele, isikhumba sakho singaba soma futhi silume.
I-Vitamin C
Uma ucabanga ngevithamini C, igama okufanele ulikhumbule yi-collagen. Ngoba ivithamini C isiza ukubopha inethiwekhi yamaprotheni e-collagen eyenza isikhumba siqine futhi sigcine sisesimweni esihle. Futhi iyi-antioxidant enamandla. Ngakho-ke, iyasiza futhi ekunciphiseni ingozi yomdlavuza wesikhumba. Uma izinga levithamini C emzimbeni lehla, ngisho nokuphuka okuncane kungabangela isikhumba ukuba siphenduke sibe luhlaza okwesibhakabhaka, izinsini ziphume igazi, futhi amanxeba aphole kancane .
I-Vitamin E
Lokhu futhi kuyi-antioxidant kanye ne-vithamini enezakhiwo zokulwa nokuvuvukala. I-Vitamin E ingamunca amandla okukhanya kwelanga kwe-ultraviolet (UV), ivikele isikhumba emibimbi, ekuwohlokeni, kanye nomdlavuza wesikhumba. Iphinde isize ekuqiniseni izindonga zamaseli, kanye ne-vitamin C.
Kalula nje, i-vitamin C kanye ne-vitamin E ziyizivikeli ezimbili ezinhle kakhulu zesikhumba.
I-Zinc
Ingqimba ephezulu yesikhumba iqukethe cishe i-zinc ephindwe kahlanu kunengqimba engezansi. I-zinc ibalulekile ekwelapheni amanxeba. I-zinc iyadingeka futhi ukugcina izindonga zamaseli zizinzile nokuthi amaseli ahlukane futhi akhule. I-zinc isebenza futhi njenge-antioxidant, ivikela isikhumba emisebeni ye-UV.
Uma unesifo se-zinc emzimbeni wakho, singabonakala njenge-eczema . Kodwa lawo mabala alumayo ngeke aphole ngisho noma ufaka ukhilimu we-moisturizer noma we-steroid.
I-Selenium
I-Selenium nayo iyiminerali. Isiza amanye ama-antioxidants ukuvikela isikhumba emisebeni ye-UV. Ukuntuleka kwe-Selenium kutholakale kwandisa ingozi yomdlavuza wesikhumba.
Yikuphi ukudla okucebile kulezi zakhamzimba?
Ngokuvamile, izithelo nemifino kuyisinqumo esihle, esigcwele amavithamini nama-antioxidants afanele isikhumba. Okunye ukudla kuqukethe okungaphezu kwesisodwa kwalezi zakhamzimba, ngakho-ke kusebenza ndawonye ukuhlinzeka ngezinzuzo eziphezulu esikhumbeni sakho.
| Uhlobo lokudla | Izakhamzimba eziyinhloko eziqukethwe |
|---|---|
| Inhlanzi enamafutha (i-salmon, i-herring, i-tuna) | Amaprotheni, i-Omega-3, i-Selenium |
| Imifino eluhlaza okotshani (i-kale, isipinashi, imifino eluhlaza okotshani) | Amavithamini A, C, E; Omega-3; Amaprotheni, iSelenium (ku-spinach) |
| Amaqanda | Amaprotheni, amavithamini A, E, i-selenium, i-zinc |
| Imbewu yeflakisi | I-Omega-3, i-selenium |
| Imifino efana ne-lentile kanye noshizi | Amaprotheni, i-zinc |
| Ama-avokhado | Amafutha anempilo, amavithamini C, E |
| Amafutha omnqumo angavamile | Amafutha anempilo, i-vitamin E |
Qaphela izithasiselo.
Uma uzizwa sengathi awutholi ngokwanele lezi zakhi zokudla okudlayo, qiniseka ukuthi ukhuluma nodokotela wakho ngaphambi kokuthatha izithasiselo, njengoba ezinye izithasiselo zingathinta ezinye izimo zakho zempilo.
Isibonelo, uwoyela wezinhlanzi uyindlela enhle yokuthola ama-omega-3. Kodwa-ke, uma uthatha imithi yokunciphisa igazi noma unesimiso somzimba esibuthakathaka, ukuthatha uwoyela wezinhlanzi kungase kungabi umqondo omuhle. Futhi, ukuthatha izithasiselo ze-zinc kunganciphisa ukusebenza kahle kwamanye ama-antibiotic. Ngakho-ke, ungasebenzisi lutho ngaphandle kweseluleko sikadokotela wakho .
Umlayezo Wokuya Nawe Ekhaya
- Impilo yesikhumba sakho incike ngqo ekudleni okudlayo. Isikhumba esihle siwumphumela womzimba onempilo.
- Zama ukudla ukudla okuhlukahlukene nokulinganiselayo, okuhlanganisa izinhlanzi ezinamafutha, imifino eluhlaza okotshani, amantongomane, amaqanda, kanye no-avokhado.
- Amavithamini A, C, E, kanye namaminerali afana ne-zinc ne-selenium kuyizakhamzimba ezibalulekile esikhumbeni.
- Uma unenkinga ngokudla kwakho noma ukuntuleka kokudla okunempilo, xhumana nodokotela ukuze akunike iseluleko.
- Gwema ukusebenzisa noma yiziphi izithasiselo zamavithamini noma amaminerali ngaphandle kweseluleko sikadokotela.
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