Masijongane nayo, akukho nto iya kuyeka ukuguga xa sineminyaka engama-22, okanye besiya kuyithatha le fomyula ngoku. Nangona kunjalo, kwabo bafuna uncedo ekugcineni imizimba yenu mincinci, ilungile kwaye isempilweni kunokuba injalo, eyona ndlela ilungileyo nesisiseko yokuqalisa kukubukela into oyifaka emlonyeni wakho. ukutya okuchasene nokuguga .
Ukucotha, kwaye kwezinye iimeko ukuguqula ukuguga, udinga ibhetri yeeminerali, iivithamini, i-enzymes, i-antioxidants kunye ne-phytonutrients eya kuthi umzimba wakho udibanise ngokukhawuleza. Ezi zifumaneka ikakhulu kukutya okutsha, okungalungiswanga, ikakhulu okusekwe kwizityalo okusebenzayo kwaye kusebenza ngokubambisana nomzimba wakho - ngoko ke into ehamba emathunjini akho kunye nenkqubo yokwetyisa ibonakala ebusweni bakho nakwimpilo yakho. Uzahlula njani ke okulungileyo kokubi? Ukwenza kube lula, sikufakele ngekhowudi yemibala kwaye siyenzele wena ibe ngumnyama wokutya, okona kukhuliswa ngokwasemzimbeni.
Nye. NET
Mbini. ORENJI
3. LUBHELU
Isine. LUHLAZA
5. MHLOPHE
6. OKUKHANYA/KUMNYAMA OBHOVU
7. BULUWU/PUPU
8. IINDLELA ZOKUTYA
NET
Ujodo: Esi siqhamo sasekhaya, sifikeleleka lula kwaye sifikeleleka siyinto yonyango ngelixa ugcina ulusu lwakho luselula ngaxeshanye. Ineempawu zokuthintela ilanga, kwaye xa idliwe kanye ngosuku ilwa neziphumo zemitha ye-UV. Kwakhona kunomlinganiselo ofanelekileyo womthamo wamanzi, ngoko yonke i-hydration iqinisekisa ukuba loo migca eyomileyo neyomileyo ayifaki.
Iitumato: Iitumato ngomnye wemithombo etyebileyo ye-lycopene enokubakho. Iitumato eziphekiweyo ziqulethe okuninzi kunezo zikrwada nangona kunjalo, ngoko kuyacetyiswa ukuba uzitshise okanye uzitshise phambi kokuba ugrumbe, ukuze kube lula ukufunxa. I-Lycopene ikhusela ulusu kumonakalo obangelwa kungcoliseko loxinzelelo okanye iiradicals zasimahla.
Isiselo somdiliya esibomvu: Sineendaba ezimnandi kuwe, kunye nesizathu esisemthethweni sokuba ube neglasi yewayini ebomvu kabini okanye kathathu ngeveki. Kodwa kuyacaca ukuba akukho mfuneko yokuba uyigqithise! Iwayini ibala ngokupheleleyo njengokutya, akunjalo? Iwayini ebomvu iqulethe i-antioxidants kwaye ityebile kwi-resveratrol, enokuthothisa ukuguga kakhulu. Hurrah!
Iirharnathi: Ngoku ezi zimnandi, kwaye yeyona ndlela ifanelekileyo yokuqalisa usuku lwakho! UDebra Jaliman, unjingalwazi oncedisayo wedermatology eMt Sinai School of Medicine kwisiXeko saseNew York, uthi incindi ekwimbewu yerharnathi iqulethe zombini i-ellagic acid kunye ne-punicalagin; Eyokuqala - i-polyphenol compound elwa nomonakalo ovela kwi-radical yamahhala kwaye okwesibini, isondlo esiphezulu esinokunyusa amandla omzimba wakho gcina i-collagen . Ngamanye amazwi, irharnati litikiti lakho lokuqina, ukutyibilika, ulusu oluthambileyo. Ukufumana inzuzo ephezulu nangona kunjalo, zama ukutya iimbewu ngokupheleleyo hayi ijusi kuphela.
Okunye ukutya okubomvu okufaka ekudleni kwakho: I-pepper ebomvu, i-raspberries, ii-apula, ii-chillies ezibomvu (ngokwenene!) kunye ne-cranberries
ORENJI
Iiorenji: Oku kokona kutya kucacileyo kwe-orenji ofanele ukugrumba kuyo (duh!). Ziphelisa unxano lwakho, zingumthombo omangalisayo weVithamin C, kwaye zinceda ukomeleza ukhuseleko lwesikhumba ukugcina amaqhakuva, usulelo kunye nezinye iingxaki. Bakwavelisa isithako esimangalisayo solusu lwakho - i-collagen.
Iminqathe: Yintoni ongayithandiyo kwezi? Ugqirha nomakhulu ngokuqinisekileyo babeyazi into ababethetha ngayo. Umxholo we-Vitamin A ophezulu uqinisekisa ukuba iiseli ezonakalisiweyo zibuyiselwa kwaye zivuselelwe. Kananjalo banezibonelelo ezichasene ne-carcinogenic.
Ibhatata: Yintoni ongayithandiyo malunga nale tuber emangalisayo? Ayisiyiyo nje enye yemithombo embalwa yeekhabhu ezilungileyo, yenye yee-tubers ezingalunganga kuwe, kwaye incasa kakhulu ngokunjalo. Iitapile eziswiti ziyaziwa ngokugcina imigca emihle kunye nemibimbi kude kuba zivuselela kwaye zondle iiseli ngaphakathi.
Isafron: I-Saffron iyaqhubeka nokuba sesona siqholo sibiza kakhulu kwihlabathi, kwaye sinesizathu esihle. Xa ibandakanyiwe ekuphekeni, yongeza ukutya kwakho okunesondlo. I-Crocin kunye ne-crocetin, zombini i-phytonutrients ekhoyo kwi-safron, ineempembelelo eziphezulu ze-anti-tumor kunye ne-antioxidant. Zikwanefuthe elingathanga ngqo kwizinto ezichaphazela kunye nobudala be-DNA yakho njengempilo yengqondo, i-PMS kunye nokuziphatha okunxulumene nokutya.
Okunye ukutya okuorenji okufuneka uqukwe kukutya kwakho: Amathanga , iipapaya kunye neeapilkosi.
LUBHELU
Ikalika kunye nelamuni: Ezi ziqhamo ze-citrus azigcini nje ukongeza i-zing ebomini, nazo zingomnye wemithombo ephezulu ye-Vitamin C. Nangona ezinye izilwanyana ezincelisayo zivelisa i-Vitamin C ngokwemvelo, abantu abanako kwaye baxhomekeke kwimithombo yangaphandle. Esi sondlo sibalulekileyo silungile kwi-DNA yakho kunye nokugcina ulusu lwakho lubukeka luthambile kwaye lungenamibimbi. Sela ijusi ngenzuzo enkulu, kodwa i-zest kunye nefiber zinexabiso elincinci leVithamin C ngokunjalo.
I-Turmeric: Intwana yehaldi ekutyeni kwakho, ikugcina ujongeka umncinci kwaye ukhazimle. AmaIndiya asebenzise esi siqholo simangalisayo kangangeenkulungwane kwaye aye asitya kwiikhari kunye namalungiselelo. Ngoko sele unayo i-advantage apha. Ilwa nomonakalo weeseli - impilo yeseli yinxalenye ebalulekileyo ye-skincare kunye nokugcina ulutsha. Kwakhona ukulwa nezifo kunye neengxaki zempilo, zizityebi kwi-pigment curcumin, ebeka ukumisa izifo eziphazamisayo.
Manukah Honey: Ngoku le ayingomthubi ngokungqongqo, i-amber egolide ngakumbi, kodwa iyahambelana nebhili nangona kunjalo. Nangona yonke i-honey eveliswa ngokwemvelo ilungile, ubusi be-Manukah bunamandla ngakumbi ekuvuseleleni ulusu kuba luvuselela ukuveliswa kwe-cytokine. IiCytokines zilwa neentsholongwane, zikhusela kusulelo kunye nokugcina izibilini zakho zisempilweni.
IGhee: Buyela ekuphekeni nentwana yeghee. Ibonelela ngamafutha ukugcina amathambo akho ekwaluphaleni (ewe, ulutsha alusolusu nje olunzulu), kwaye lukwaqhayisa ngomsi omphezulu. Ithetha ntoni le nto? Ngokusisiseko, iyawanyamezela amanqanaba aphezulu amaqondo obushushu ngelixa upheka, kwaye ayikhuphi ityhefu ekutyeni njengezinye iioyile zokupheka.
Iphayinapile: Nasi esinye isizathu sokuyithanda le ntandokazi yaseTropiki! Iphayinapile linovimba omkhulu wemanganese eyenza iprolidase, i-enzyme equlethe iproline. Iproline yonyusa amanqanaba e-collagen, impilo yeeseli kunye nokuqina.
Okunye ukutya okutyheli okufuneka kufakwe kwisidlo sakho: Umbona, iibhanana kunye nepepile yentsimbi etyheli
LUHLAZA
Iiavokhado: I-Omega 3 fatty acids iyafuneka ukugcina ingaphakathi lakho lincinci kwaye lisempilweni. Iiavokhado yenye yezona mithombo zibalaseleyo ezisekwe kwizityalo kwesi sondlo sibalulekileyo esigcina amathumbu akho kunye namathambo akho esempilweni. Ngaphezu koko, iyaguquguquka kwaye ingasetyenziselwa isidlo sakusasa, isidlo sasemini okanye isidlo sangokuhlwa.
Ibrokholi: Ngoku impilo yengqondo kunye nokwaluphala kubaluleke kakhulu njengeqabane lakho lomzimba. Iipropathi ze-antioxidant ze-broccoli ziyaziwa kakhulu, kodwa ikwaqulethe i-lutein, ekunceda ukuba ulondoloze imemori enkulu kunye namandla engqondo kwiminyaka yakho yokutshona kwelanga.
Iti eluhlaza: Ngezizathu ezininzi kunesinye, kufuneka usele ikomityi okanye ezimbini iti eluhlaza Usuku. Umzimba wakho urhafisa ityhefu eninzi imini yonke kwaye iti eluhlaza sisiselo esifanelekileyo se-detox ngenxa ye-flavonoids yayo. Ezi zikhusela kwizifo, zibuyisela impilo yeeseli kwaye zikugcine ukhangeleka usemtsha kwaye kufanelekile.
Edamame: Ungakushiyi oku kungeniswa kwempuma kubomi bakho. Iimbotyi ze-Edamame, xa zidliwe ngendlela yazo yendalo, zine-phytoestrogens, ephakamisa amanqanaba e-estrogen kubasetyhini abadala kunye nokuqinisa amathambo kunye nempilo yentliziyo.
Okunye ukutya okuluhlaza okufuneka kufakwe kwisidlo sakho: Isipinatshi, ii-ertyisi, iimbotyi, ikhukhamba, ikoriyanda kunye neminquma
MHLOPHE
Imbewu yeSesame: Ngokuchasene nenkolelo ethandwayo, akuyiyo yonke into emhlophe imbi! Emva kokuba ukhangele ngaphaya kwerayisi, umgubo kunye noshukela, kukho ukutya okumhlophe okumhlophe kwimpilo enhle. Masiqale ngembewu yeesame, esebenza ngamanqanaba aphezulu e-calcium, isinyithi, i-magnesium kunye nefiber - zonke ziyimfuneko kwimpilo yonke kunye nokuchasana nokuguga.
Iyogathi: Iiprobiotics zezona zinto zilungileyo zokulwa nokuguga zikhona, ngenxa yeebhaktheriya ezilungileyo ezisebenza ngendlela yayo ngokusebenzisa impilo yamathumbu, ebonakalisa ulusu kunye nomzimba wonke. Ikwanceda ukuguqula iiseli zolusu kwaye sisishwamshwam esizilungeleyo ngokwaso, kwaye sinokudityaniswa nokutya.
Ubisi olusekelwe kwizityalo: I-Hemp, i-almond kunye nolunye ubisi lwe-nut ayingowona mthombo omkhulu we-calcium, i-vitamin D-ecebileyo, eqinisekisa ukuba awusilelanga kwesi sondlo.
Okunye ukutya okumhlophe okufakwa ekudleni kwakho: Igalikhi, iradish kunye nekokonathi
OKUKHANYA/KUMNYAMA OBHOVU
Umgubo we-oatmeal: Ukuba ubucinga ukuba akuyi kubakho carbs kulo lonke uluhlu, ungaqala ukubulela amazulu. I-Oatmeal sisiqalo esihle sosuku, inezondlo zeVithamin B ezibalulekileyo, igcina amanqanaba amandla akho aphezulu kwaye ikwenza uzive ulungile kuba ikhupha i-serotonin kwinkqubo.
Amandongomane kunye neelentile: Iialmond, i-cashews kunye ne-walnuts zingumthombo omkhulu we-micronutrients. Banciphisa i-cholesterol kwaye baneempawu ezichasayo. I-Phytosterols, iiprotheyini kunye nefayibha zigcina umzimba ukwisimo senqanawa. Iilentile kukutya okuphezulu okunamanqanaba aphezulu eprotheyini kunye neekhemikhali zephytochemicals kwimpilo elungileyo.
Itshokholethi emnyama: Zama kwaye uye kwi-cocoa nibs ukuba unako, kodwa ukuba ininzi kakhulu ukuyiphatha, fumana izandla zakho kweyona itshokholethi imnyama onokuyifumana. Ezi zinamazinga aphezulu e-flavanols kwaye zikhusela emonakalweni welanga, zifunxa imitha ye-UV kwaye zinyusa ukujikeleza kwegazi.
Amakhowa: Yidla i-assortment yamakhowa - iqhosha, i-shiitake kunye ne-oyster - kwimithombo yendalo ye-selenium kunye ne-vitamin D. Gcina amazinyo akho kunye namathambo enempilo, uqinisekise ukuba uya kulungeleka njenge-fiddle edlulileyo.
Okunye ukutya okumdaka okubandakanya kwisidlo sakho: Imihla, intlanzi kunye nekofu ephilayo
BULUWU/PUPU
Amaqunube: 'Amaqunube anee-antioxidants ezininzi kunaso nasiphi na esinye isiqhamo,' utshilo uchwepheshe wezondlo odumileyo uLisa DeFazio. Kwaye unyanisile. Abagcini nje ukukhusela kwimiphumo emibi yoxinzelelo kunye nongcoliseko, baphinde bakhusele umonakalo wesakhiwo seseli esinokubangela ukulahlekelwa kokuqina, imigca emihle kunye nemibimbi.
Amaqunube eAcai: Ezi ziqulethe amafutha anentliziyo enempilo, kunye ne-antioxidants. Zikhusela ulusu kunye nomonakalo womzimba obangelwa yi-radicals yamahhala. Bakwalawula umbala, i-acne kwaye bazalise ukufuma okulahlekileyo emzimbeni kunye nolusu. Bakhupha i-toxins egugayo emzimbeni ngokukhawuleza kunokuba unokuthi 'uJack Robinson'!
Okunye ukutya okuluhlaza okwesibhakabhaka/omfusa okufakwa kwisidlo sakho: Iplamu, beetroot kunye neediliya
IINDLELA ZOKUTYA
Zama ezi ndlela zokupheka zokutya okuchasene nokuguga I-guacamole enempilo idiphu
Izithako:
Iiavokhado ezi-2 ezivuthiweyo
1 tbsp ijusi yelamuni esanda kufakwa
1 tbsp i-anyanisi egayiweyo kunye ne-minced
2 tbsp amagqabi e-coriander aqoshiwe
i-pinch ye-pepper emnyama, igayiwe
Ipinki yetyuwa
Indlela:
Sika kwaye ukhuphe inyama ye-avocado ngaphandle kwembewu, uze uyidibanise kakuhle.
Yongeza ezinye izithako nganye nganye kwaye udibanise kakuhle.
Hlanganisa ukuba ufuna umxube ocoleke kakhulu, kungenjalo uwushiye ucudiwe.
Gubungela kwaye upholise efrijini.
Khonza nge-karoti okanye iintonga zamakhukhamba.
Isidlo sakusasa berry-almond isitya
Izithako:
½ ikomityi raspberries
½ ikomityi blueberries
1 ikomityi yeyogathi enamafutha agcweleyo
½ ikomityi yeeamangile, yatyunyuzwa
i-pinch ye-sinamon yomhlaba
i-pinch ye-cardamom yomhlaba
2ml i-vanilla extract
Indlela:
Thatha isitya esikhulu kwaye ugalele iyogathi kuyo.
Hlanganisa iziqholo kunye ne-vanilla extract kwi-yoghurt.
Emva koko yongeza i-raspberries kunye ne-blueberries kwaye uvuselele ngokukhawuleza kabini okanye kathathu.
Fafaza ii-almonds ngesisa kumxube wequnube-yogathi, kwaye uvuselele kwakhona.
Gcoba ngelixa usatsha.
Isaladi ye-carrot-broccoli-mango
Izithako:
2 iikomityi ze-broccoli
1 umango
1 umnqathe
1 lemon
Ipinki yetyuwa
Indlela:
Gcoba i-broccoli kwaye unqumle iiflorets ngokukhawuleza. Beka kwisitya.
Kwisitya esifanayo, yongeza inyama yemango enye, i-cubed.
Yinqumle ikherothi ibe ziziqwenga kwaye emva koko uvuse oku kunye ne-broccoli kunye nemango ngobunono.
Ijusi yelamuni, yongeza ityuwa kwaye uyivuselele. Unokongeza i-arugula, isipinatshi okanye amagqabi e-lettuce ukuba ufuna ukongeza idosi eyongezelelweyo yesondlo.
Gcoba i-karoti, imango, i-broccoli kwaye usebenze kwiqondo lokushisa, okanye upholile imizuzu engama-20 ngaphambi kokukhonza.
Ibhatata eyosiweyo nerharnati
Izithako:
Iitapile ezi-2 ezinkulu, zisisiqingatha ubude
1 tbsp ioli yeoli
i-pinch ye-pepper emnyama
Ipinki yetyuwa
1 irharnathi kunye nembewu isusiwe
2 tbsp iyogathi
Amagqabi e-mint anqunqwe kakuhle
Indlela:
Preheat oven ukuya kwi 425 degrees F.
Ukusabalalisa iitapile kwiphepha lokubhaka kwaye ugcobe ngeoli yeoli. Gcoba ityuwa kunye nepepper.
Emva kokuba usasazeke ngokulinganayo, bhaka malunga nesiqingatha seyure, de iitapile zibe zibomvu zegolide kunye ne-crisp.
Susa kwaye upholise malunga nemizuzu emibini okanye emithathu.
Uze ufefe iyogathi ngokulinganayo kwizilayi ezine zebhatata. Ukuze ufumane i-tastier kunye ne-tangier variant, unokudibanisa i-pod yegalikhi kunye neyogathi.
Gcoba ngobunono imbewu yerharnathi ngokulinganayo kwizilayi zebhatata.
Gcoba ngamagqabi e-mint kwaye usebenze ngelixa i-sweet potato isafudumele kwaye ipholile. Unokwenza indawo ye-mint kunye ne-thyme okanye i-parsley ngokuxhomekeke kwi-taste buds yakho.
