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Sonke sifuna ukwazi amayeza amaninzi ukufumana isikhumba esimhlophe ngokulula nangempumelelo. Nokuba ziikhrim, iipakethe zobuso ezenziwe ngabantu okanye izikhuhluzi, sizama iindlela ezininzi zokuzisa ukukhanya okumhlophe kulusu lwethu. Nangona kunjalo, indlela yokuphila esempilweni yenye yeendlela eziphambili zokufumana isikhumba esimhlophe kunye esikhanyayo ngokwemvelo.
Sihlala sicetyiswa ukuba sibe nokutya okusempilweni kwaye okunesondlo. Ukutya okufana nemifuno enamagqabi aluhlaza, iziqhamo ezityebileyo zevitamin njl. Ngaphandle kokutya ukutya okunesikhumba, kuya kufuneka usele amanzi amaninzi kunye nokuzilolonga rhoqo. Amanzi akhupha iityhefu eziyingozi emzimbeni kwaye acoca nolusu ngaphakathi. Ukusebenza kwelinye icala kwandisa ukujikeleza kwegazi emzimbeni kwaye kukunceda ukuba ufumane ubuso obuqaqambileyo nobukhazimlayo ngokwendalo.
Ukuba ufuna ukufumana ulusu olumhlophe ngokwendalo, ngaphandle kokufaka iikhrimu ezisekwe kwimichiza okanye iipakethe zobuso, zibandakanya oku kutya kunempilo kulusu lwakho ekutyeni. Olu luhlu lubandakanya ivithamin A, C kunye nokutya okunezondlo okunesikhumba. Ngaba oku kutya unokukhetha ngaphandle kokucutshungulwayo kunye nokutya okunamafutha njengoko kuchaphazela ibala lakho kwaye kukhokelela kumabala kunye namaqhakuva.
Ukutya kwamandla ukufumana ulusu olumhlophe:
Iminqathe
Zityebile ku-vitamin C kunye ne-carotene, iminqathe yenye yezona mifuno ilungileyo inezibonelelo ezininzi kulusu neenwele. Ukufumana ubuhle obungenasiphako, yiba neminqathe okanye ijusi yomnqatha rhoqo.
Ipapaya
Ngaphandle kokuba sisityebi ku-vitamin C, ipapaya ikwanayo nevithamin A, E kunye nee-antioxidants ezisusa ulusu, zisuse amabala kunye namabala. Ungayisebenzisa njengepakethi yobuso okanye njengokukhuhla. IPapaya iyayicoca inkqubo kwaye inyanzelise ukuba sexesheni rhoqo.
Itumato
Imifuno emitsha ebomvu kunye nejusi yimithombo etyebileyo ye-lycopene (uhlobo olulungisiweyo lwe-carotene). Ngaphandle nje kokutya okunesikhumba, iitumato zinceda ukunciphisa umzimba kunye nokukhusela umhlaza.
ikiwi
Isiqhamo se-citrus ngumthombo otyebileyo we-vitamin C ekunceda ufumane ulusu olumhlophe ngokwendalo. Unokuba ne-kiwi entsha kwaye usebenzise iziqhamo kwiindawo ezimnyama kunye nezikrelemnqa zokufumana ubuhle obungenasiphako.
Beetroot
Imifuno ebomvu ityebile ngentsimbi kunye neevithamini ezicoca ulusu, zonyusa ukuhamba kwegazi kwaye zikunceda ufumane ukukhanya okupinki ezidleleni zakho. Sela iglasi yejusi ye-beetroot yonke imihla kwaye wongeze i-beetroot egayiweyo okanye ijusi yayo kwiipakethe zobuso bakho.
Imifuno eluhlaza eluhlaza
Imifuno eluhlaza zizinto ezinamandla zokutya ezingalunganga kuphela kulusu kodwa umzimba uphela. Ifakwe iivithamini, izondlo kunye neeminerali, imifuno enamagqabi aluhlaza njengesipinatshi isempilweni kakhulu.
Ierberberries
Isiqhamo se-citrus esimnandi ngumthombo otyebileyo wevithamini C. Ukufumana ulusu olubengezelayo nolumhlophe, yiba nokutya kwamandla.
Ipelepele ebomvu
Imifuno ebomvu efana nepepile ebomvu ibomvu ngumthombo otyebileyo we-lycopene kunye ne-vitamin C.
Iti
Iti eluhlaza yenye yeziselo zemifuno ezinokuba zilungile kulusu. Inyanga ukutshiswa lilanga, ithambise ulusu kwaye ikwenze ibala elimnyama kunye neziphako.
Iipilisi zentsimbi etyheli
Ukutya okunotyebileyo kulusu lukavithamini C kukwasetyenziswa njengemveliso yokulwa ukuguga yendalo. I-silica ekhoyo kwi-pepper yentsimbi ikunceda ukuba ufumane ulusu oluqaqambileyo kunye noludlamkileyo.
Ndiyimveliso
Iimveliso zesoya zityebile kwi-vitamin C kunye ne-zinc. Ubisi lweSoy umzekelo lunokunyanga amabala kunye nezinye iingxaki zolusu. Unokwenza ulusu lwakho lube buthuntu ngokuba nokutya kwamandla asuselwe kwisoya.
Ibrokholi
Ukutya okunamandla kuyanceda ekukhanyeni kwesikhumba esimhlophe ngokwendalo. Ityebile ku-vitamin C no-E, ii-antioxidants ezicoca inkqubo kwaye zizisa ukukhanya ebusweni.
Intlanzi
Intlanzi ngumthombo otyebileyo we-omega 3 fatty acids kunye neevithamini eziyimfuneko ezilungele ulusu. Ukufumana ulusu olumhlophe nolukhanyayo, yiba neentlanzi. Kukwaluncedo olusebenzayo lokuhlaziya ulusu.
