Kuthiwa isikhumba yisitho esikhulu kunazo zonke emzimbeni womuntu ngakho-ke kufanele sinakekelwe. Okwamanje uyabona izinkinga eziningi zesikhumba lokho kuvame ukuhlobana ngqo nendlela yokuphila esinayo. Kungakho le mikhuba kufanele inakekelwe ukugwema izinkinga kuyo.
Sizokhuluma ngokuthi yini i- ukudla okunakekela isikhumba nokusigcina sisencane, ngoba isikhumba esinempilo naso sihlobene nokudla esinakho. Uma sidla kabi lokhu kuzoholela esikhunjeni esomile nesifiphele. Imibimbi nayo ihlobene nokungadli kahle.
I-Vitamin C
UVitamin C ungenye yalezo ezingatholakala ngezithelo ezisawolintshi, ngoba zicebe kakhulu ngazo. Le vithamini inesibopho sokusiza ukufeza ukuhlanganiswa kwe-collagen esikhunjeni futhi ibuye ibe i-antioxidant enamandla. Lezi zakhiwo zenza le vithamini ibaluleke esikhunjeni esibushelelezi futhi esikhanyayo. Sithola uvithamini C kumawolintshi, ama-kiwis, nokunye ukudla, njenge-grapefruit. Ukugcina le vithamini iqinile, izithelo kufanele zigcinwe endaweni epholile futhi zidliwe ngemuva nje kokuzixebula. Uma senza ujusi, kufanele futhi udliwe okwamanje, ngoba kubalulekile ukuze uvithamini uhlale unjalo futhi sithathe izakhiwo zesithelo.
Ama-beta carotenes
Ama-beta-carotenes yiwona abangaphambi kukavithamini A, okudingeka kakhulu ukugcina isikhumba sibushelelezi futhi ngaphandle kokuxega. Le vithamini futhi isisiza ukuthi sigweme imibimbi. Lolu hlobo lwezinto luphinde lusisize sifeze i-tan efanayo futhi ehlala isikhathi eside, ngoba isebenzisa i-melanin esikhunjeni. Kungakho zilungele ukuba nethoni yesikhumba ephelele nesikhumba esingenamibimbi. Phakathi kokudla okune-beta carotene kukhona izaqathe, isipinashi noma upelepele, ukudla okunezinye izinhlobo zezakhamzimba ezinempilo kakhulu.
Omega-3
El I-Omega-3 iyi-fatty acid ebalulekile lokho kufanele kube khona ekudleni kwethu. Le nto ivumela ukugcina isikhumba sinamanzi futhi sinebhalansi ephelele, sigweme ukoma nokwenza ngcono izinkinga ezifana ne-eczema. Le hydration igcina isikhumba singenamibimbi isikhathi eside. Iphinde ibe nomthelela omkhulu wokulwa ne-antioxidant esikhunjeni, ngakho-ke igcina sisebancane, futhi isisiza ukuvikela isikhumba ekulimaleni kwelanga. Kunezinhlanzi eziningi ezine-Omega-3, njenge-mackerel noma i-salmon. Kukhona nokudla esingangeza ekudleni kwethu kwansuku zonke, njengembewu ye-chia.
Amanzi
Isikhumba sidinga ukufuthwa, ikakhulukazi ngaphakathi. Yingakho singadla ukudla okusisiza ukuthi sihlale sinamanzi. Awutholi nje kuphela lezo ziketshezi ezidingekayo ngamanzi okuphuza, kepha nangokudla. Kukhona ezinye ezinokugxila okuphezulu emanzini, njenge ikhabe, ikhukhamba noma isilimo esinengono emnandi edliwayo. Basutha ukudla okugcina isikhumba sinamanzi ngakho-ke ngaphandle kwemibimbi noma ukoma.
Ama-antioxidants
Ama-antioxidants angadliwa ngokudla. Lezi zinhlobo zezinto zisisiza silwe nama-radicals wamahhala futhi sithuthukise ukubukeka kwesikhumba sethu, ikakhulu sigwema inqubo yokuguga. Uma sidla ukudla okunothe ngama-antioxidants, sizohlala sibasha isikhathi eside. Izithelo ezibomvu ziningi lama-antioxidants, ukuze sikwazi ukufaka ama-blueberries, ama-raspberries noma ama-strawberry ekudleni kwethu. Lezi zikhona noshokoledi omnyama, ngenxa yama-flavonoids.
Vitamin E
Le vithamini iyi-antioxidant enamandla, ngakho-ke isisiza ukugcina isikhumba sethu sincane. Le vithamini ingatholakala ku- amantongomane njengamakinati futhi nasezimbewini zikabhekilanga.