Top 20 Anti-Aging Ukutya kufuneka Udle
Ukutya okuchasene nokuguga koko kukhusela umzimba kwimiphumo yendalo yokuguga. Zinokunceda ukugcina ulusu kunye namalungu esempilweni, ukomeleza amanqanaba amandla, kunye nokunciphisa ukudumba. Ukutya ukutya okunokulinganisela okuzele kukutya okutyebileyo kwezondlo yeyona ndlela yokuqinisekisa ukuba umzimba wakho ufumana zonke izondlo ezifunekayo ukuze uhlale usempilweni njengoko ukhula.
Olu lulandelayo luluhlu lokunye ukutya okuchasene nokuguga okukhoyo:
- Iintlanzi ezinamafutha - I-Salmon, i-mackerel kunye nesardadi yimithombo emikhulu ye-omega-3 fatty acids, eyimfuneko kwimpilo yeseli.
- Amaqunube – Amaqunube anee-antioxidants ezikhusela ukonakaliswa kweeseli, ngelixa amaqunube agcwele ivithamin C ukugcina ulusu lukhangeleka lulutsha kwaye lusempilweni.
- Amantongomane - I-almonds kunye ne-walnuts zigcwele i-Vitamin E, i-antioxidant enceda ukukhusela iiseli kumonakalo obangelwa yi-radicals yamahhala.
- Iinkozo ezipheleleyo - Irayisi eBrown, i-oats, i-quinoa kunye nebhali zonke ziqulethe i-fiber kunye neevithamini ze-B ezigcina amanqanaba eswekile yegazi, kunye nokubonelela ngamandla ukuze iiseli zihlale zomelele.
- Itshokholethi emnyama-Ityebile kwi-antioxidants kunye ne-flavanols, itshokholethi emnyama inokunceda ukuphucula ukuhamba kwegazi emzimbeni ogcina iiseli zisebenza ngokufanelekileyo.
- Iiavokhados - Iphezulu kumafutha e-monounsaturated, iiavokhado zinceda ukugcina ulusu luthambile ngokubonelela ngeevithamini ezibalulekileyo kunye neeminerali ezifana ne-Vitamin E kunye ne-zinc.
- Iti eluhlaza-Iqulethe i-catechin esebenza njenge-antioxidants yendalo, iti eluhlaza inceda ukukhusela iiseli kumonakalo obangelwa yimeko yendalo efana nongcoliseko okanye imisebe ye-UV evela elangeni.
- Uhlaza olunamagqabi – Isipinatshi, ikale kunye neSwiss chard zityebile kwilutein enceda ekukhuseleni amehlo ekuwohlokeni okunxulumene nobudala. Bakwabonelela nge-iron kumathambo kunye nezihlunu ezomeleleyo kunye ne-folate yokugcina impilo yeeseli.
- I-Garlic - Le mifuno enamandla iqulethe iikhompawundi ezibizwa ngokuba yi-organosulfur compounds ezinokunceda ukunciphisa ukuvuvukala emzimbeni ohambelana nezifo ezinxulumene nobudala ezifana nesifo samathambo okanye isifo senhliziyo.
- Iibhithi-Izityebi kwi-nitrate eziphucula ukuhamba kwegazi kuwo wonke umzimba, iibhithi nazo ziqulethe i-betalains eziye zafunyaniswa zinezixhobo ezichasayo.
- Utamatisi - Iqulethe i-lycopene, iitumato zinceda ukukhusela iiseli emonakalweni. Bakwangumthombo omkhulu wevithamin C, enceda ukugcina imveliso ye-collagen kulusu oluselula.
- Ioli yeoli - Igcwele amafutha e-monounsaturated, ioli yeoli inokunceda ukunciphisa ukuvuvukala okuhambelana nokuguga. Ikwatyebile kwiipolyphenols, ii-antioxidants ezinamandla ezilwa neeradicals zasimahla ezibangela umonakalo weselula.
- Amaqanda - Apakishwe ngeprotheyini, amaqanda agcina izihlunu zomelele ixesha elide. Kwaye zizityebi kwi -biotin , ikhompawundi yevithamin B eyimfuneko kwizinwele ezisempilweni , ulusu , iinzipho , amehlo , izinga lometabolism kunye nokunye !
- Iziqhamo zeCitrus - Ezaliswe yi-vitamin C, iziqhamo ze-citrus ezifana neeorenji okanye i-lemons zinokunceda ukugcina imveliso ye-collagen kwi-slump plump! Kwaye zizityebi kwi-flavonoids nazo - ii-antioxidants ezinamandla ezilwa neeradicals zasimahla ezonakalisayo.
- Iimbotyi - Igcwele iprotheyini , iiminerali ezinjenge iron & zinc , kunye nefiber eninzi - iimbotyi zingumthombo omkhulu wesondlo ! Zikwane-GI ephantsi ukuze zingawonyusi amanqanaba eswekile njengezinye iicarbohydrates!
- I-Broccoli - Epakishwe nge-sulforaphane - i-antioxidant compound eyaziwayo ukunciphisa ukuvuvukala kunye noxinzelelo lwe-oxidative - i-broccoli yongezwa kakhulu kuyo nayiphi na ukutya! Kwaye iqulethe i-lutein kunye ne-zeaxanthin - izondlo ezibini ezibalulekileyo kwimpilo yamehlo kunye nokugcinwa kwamehlo!
- Imbewu-Iqulethe i-omega 3 fatty acids & nezinye iiminerali ezibalulekileyo & iivithamini ezifana nemagnesium & zinc — imbewu ingumthombo omkhulu wesondlo! I-Flaxseeds inokunceda ngakumbi ukunciphisa ukuvuvukala okuhambelana nokuguga ngelixa ibonelela ngefayibha!
- Iitapile ezinoshukela - Ezaliswe yi-beta carotene - i-antioxidant compound ecinga ukunciphisa imibimbi kunye neempawu zokuguga esikhumbeni - iitapile zinokudliwa zibilisiwe okanye zicunyuzwe zibe izitya ezimnandi!
- Amakhowa - Aqulethe i-selenium - i-antioxidant ingcinga yokunyusa ukhuseleko - amakhowa angongeza iitoni ze-flavour & nesondlo kuso nasiphi na isidlo ngaphandle kokongeza iikhalori ezininzi nokuba!
- I-yoghurt - Iqulethe i-probiotics eyaziwayo ngokulinganisela ibhaktheriya yamathumbu kunye nokuphucula izinga lokugaya - iyogathi ngumthombo omkhulu weprotheyini kunye ne-calcium yamathambo aqinileyo!
Ndiyathemba ukuba olu luhlu luyakunceda ufunde malunga nokutya okuchasene nokuguga! Zive ukhululekile ukufikelela ukuba unayo nayiphi na eminye imibuzo malunga nesondlo okanye ukutya!
