Masibhekane nakho, ayikho into ezoyeka ukuguga sineminyaka engu-22, noma ngabe sesiyitholile leyo fomula manje. Kodwa-ke, kulabo kini abadinga usizo ekugcineni imizimba yenu mincane, iqinile futhi inempilo kunabo, indlela engcono kakhulu neyisisekelo yokuqala ukubuka lokho okufaka emlonyeni wakho. ukudla okulwa nokuguga .
Ukuze wehlise ijubane, futhi kwezinye izimo ngisho nokuguga, udinga ibhethri lamaminerali, amavithamini, ama-enzyme, ama-antioxidants kanye nama-phytonutrients umzimba wakho ozowuthola ngokuphazima kweso. Lezi zitholakala kakhulu ekudleni okusha, okungakacutshungulwa, ikakhulukazi okusekelwe ezitshalweni okunamandla futhi okusebenzisana nomzimba wakho - ngakho lokho okudlula emathunjini akho kanye nesimiso sokugaya kubonakale ebusweni bakho nempilo yakho. Pho uhlukanisa kanjani okuhle nokubi? Ukwenza kube lula, sikufake ngekhodi imibala futhi sikuhlukanisele wena kube wuthingo lokudla, okutshalwe kahle kakhulu ngokwemvelo.
eyodwa. NET
ezimbili. IWOLINTSHI
3. OMTHULI
Ezine. OKULUHLAZA
5. EMHLOPHE
6. OKUKHANYA/OKUMNYAMA
7. OKULUHLAZA okwesibhakabhaka/OKUPUMILE
8. AMANDLELA
NET
Ikhabe: Lesi sithelo sasendaweni, esifinyeleleka kalula futhi esithengekayo siwukudla ngenkathi ugcina isikhumba sakho sisisha ngesikhathi esisodwa. Inezici zokuvimba ilanga, futhi uma idliwe kanye ngosuku ilwa nemiphumela yemisebe ye-UV. Ibuye ibe nenani elilinganayo lokuqukethwe kwamanzi, ngakho-ke yonke i-hydration yenza isiqiniseko sokuthi leyo migqa eyomile neyomile ayenzi.
Utamatisi: Utamatisi ungomunye wemithombo ecebe kakhulu ye-lycopene engaba khona. Utamatisi ophekiwe uqukethe okuningi kakhulu kunalawo aluhlaza, ngakho-ke kuhle ukuwashisa noma ukuwashisa ngaphambi kokumba, ukuze kube lula ukumunca. I-Lycopene ivikela isikhumba emonakalweni obangelwa ukungcoliswa kwengcindezi noma ama-radicals mahhala.
Iwayini elibomvu: Sikuphathele izindaba ezinhle, kanye nesizathu esisemthethweni sokuthi uphuze ingilazi yewayini elibomvu kabili noma kathathu ngeviki. Kepha kuyacaca ukuthi awudingi ukweqisa! Iwayini libaluleke kakhulu njengokudla, akunjalo? Iwayini elibomvu liqukethe ama-antioxidants futhi licebile nge-resveratrol, enganciphisa ukuguga kakhulu. Hurrah!
Amapomegranati: Manje lezi zimnandi, futhi indlela ephelele yokuqala usuku lwakho! UDebra Jaliman, umsizi kaprofesa wezifo zesikhumba eMt Sinai School of Medicine eNew York City, uthi ijusi esembewini yehalananda iqukethe kokubili i-ellagic acid ne-punicalagin; eyokuqala - inhlanganisela ye-polyphenol elwa nomonakalo ovela ku-free radical futhi okwesibili, isakhi esinamandla esingakhuphula amandla omzimba wakho gcina i-collagen . Ngamanye amazwi, ihalananda ithikithi lakho lokuya esikhumbeni esiqinile, esiphumputha, esithambile. Ukuze uthole inzuzo enkulu, zama ukudla imbewu yonke hhayi nje ijusi.
Okunye ukudla okubomvu ongakufaka ekudleni kwakho: Upelepele obomvu, ama-raspberries, ama-apula , upelepele obomvu (ngempela!) nama-cranberries
IWOLINTSHI
Amawolintshi: Lokhu ukudla okusawolintshi okusobala kakhulu okufanele ukumbe kukho (duh!). Ziqeda ukoma kwakho, ziwumthombo omangalisayo we-Vitamin C, futhi zisiza ukuqinisa ukuzivikela kwesikhumba ukugcina izinduna, izifo kanye nezinye izinkinga kude. Baphinde bakhiqize leso sithako esiyisimangaliso sesikhumba sakho - i-collagen.
Izaqathi: Yini ongayithandi ngalezi? Udokotela nogogo babazi ngempela ukuthi bakhuluma ngani. I-Vitamin A ephezulu iqinisekisa ukuthi amangqamuzana awonakele ayabuyiselwa futhi avuselelwe. Futhi banezinzuzo zokulwa ne-carcinogenic.
Ubhatata: Yini ongayithandi ngalesi sigaxa esimangalisayo? Akukhona nje ukuthi ingeminye yemithombo embalwa yama-carbohydrate amahle, ingenye yezilimo eziyizigaxa empeleni ezingezimbi kuwe, futhi zinambitheka kahle futhi. Ubhatata aziwa ngokugcina imigqa emihle nemibimbi kude njengoba evuselela futhi ondle amaseli ngaphakathi.
Isafire: I-Saffron iyaqhubeka nokuba yizinongo ezibiza kakhulu emhlabeni, futhi ngesizathu esihle. Uma ifakiwe ekuphekeni, ithuthukisa ukudla kwakho okunomsoco. I-Crocin ne-crocetin, kokubili i-phytonutrients ekhona ku-safron, inemiphumela ephezulu yokulwa ne-tumor kanye ne-antioxidant. Ziphinde zibe nomthelela ongaqondile ezintweni ezithinta futhi ziguge i-DNA yakho njengempilo yengqondo, i-PMS nokuziphatha okuhlobene nokudla.
Okunye ukudla okuwolintshi ongakufaka ekudleni kwakho: Amathanga , upopo namabhilikosi.
OMTHULI
I-Lime nelamula: Lezi zithelo ezisawolintshi azigcini nje ngokungeza i-zing ekuphileni, ziphinde zibe omunye wemithombo ephakeme kakhulu ye-Vitamin C. Nakuba ezinye izilwane ezincelisayo zikhiqiza i-Vitamin C ngokwemvelo, abantu abakwazi futhi kufanele bathembele emithonjeni yangaphandle. Lesi sakhi esibalulekile silungele i-DNA yakho futhi sigcina isikhumba sakho sibukeka sibushelelezi futhi singenamibimbi. Phuza ijusi ukuze uzuze kakhulu, kodwa i-zest kanye ne-fiber inenani elincane le-Vitamin C futhi.
I-Turmeric: I-haldi encane ekudleni kwakho, ikugcina ubukeka usemusha futhi ukhazimula. AmaNdiya asesebenzise lezi zinongo ezimangalisayo amakhulu eminyaka futhi ezisebenzisa kuma-curries namalungiselelo. Ngakho usuvele ukutholile okuhle lapha. Ilwa nokulimala kwamangqamuzana - impilo yamaseli iyingxenye ebalulekile yokunakekelwa kwesikhumba nokugcina intsha. Iphinde ilwe nezifo kanye nezinkinga zempilo, icebile ku-pigment curcumin, ebeka ukumiswa kwezifo eziwohlokayo.
I-Manukah Honey: Manje lokhu akuphuzi ngokuqinile, kunenhlaka esagolide kakhulu, kodwa kuyahambisana nomthethosivivinywa noma kunjalo. Nakuba lonke uju olukhiqizwa ngokwemvelo lulungile, uju lwe-Manukah lunamandla ikakhulukazi ekuvuseleleni isikhumba ngoba lukhuthaza ukukhiqizwa kwe-cytokine. Ama-Cytokines alwa namagciwane, avikela ezifweni futhi agcine ingaphakathi lakho liphilile.
Ghee: Buyela ekuphekeni nethinti ye-ghee. Ihlinzeka ngamafutha ukuze igcine amathambo akho ekugugeni (yebo, ubusha abugcini nje ngokujula esikhunjeni), futhi bubuye buzigqamise ngentuthu ephezulu. Kusho ukuthini lokhu? Empeleni, ibekezelela amazinga okushisa aphezulu ngenkathi ipheka, futhi ayikhiphi ubuthi ekudleni njengamanye amafutha okupheka.
Uphayinaphu: Nasi esinye isizathu sokuthanda le ntandokazi yasezindaweni ezishisayo! Uphayinaphu unenqwaba ye-manganese eyenza isebenze i-prolidase, i-enzyme equkethe i-proline. I-Proline ithuthukisa amazinga e-collagen, impilo yamaseli nokunwebeka.
Okunye ukudla okuphuzi ongakufaka ekudleni kwakho: Ummbila, ubhanana kanye nopelepele ophuzi
OKULUHLAZA
Ukwatapheya: Ama-Omega 3 fatty acids ayadingeka ukugcina ingaphakathi lakho limusha futhi linempilo. Ukwatapheya ungomunye wemithombo engcono kakhulu esekelwe ezitshalweni yalesi sakhi esibalulekile esigcina amathumbu akho namathambo akho ephilile. Ngaphezu kwalokho, iguquguquka futhi ingasetshenziselwa ukudla kwasekuseni, kwasemini noma kwakusihlwa.
I-broccoli: Manje impilo yengqondo nokuguga kubaluleke kakhulu njengomlingani wakho ongokomzimba. Izakhiwo ze-broccoli ezilwa ne-antioxidant zaziwa kakhulu, kodwa futhi iqukethe i-lutein, ekusiza ukuthi ulondoloze inqolobane enkulu yenkumbulo namandla engqondo kahle eminyakeni yakho yokushona kwelanga.
Itiye elihlaza: Ngenxa yezizathu ezingaphezu kwesisodwa, kufanele uphuze okungenani inkomishi eyodwa noma ezimbili itiye eluhlaza usuku. Umzimba wakho ukhokha intela ngobuthi obuningi phakathi nosuku kanti itiye elihlaza liyisiphuzo esihle kakhulu sokukhipha ubuthi ngenxa yama-flavonoid alo. Lezi zivikela ezifweni, zibuyisela impilo yamangqamuzana futhi zikugcine ubukeka usemusha futhi kufanelekile.
Edamame: Ungakushiyi lokhu kungenisa kwasempumalanga empilweni yakho. Ubhontshisi we-edamame, uma udliwa ngendlela yawo yemvelo, unama-phytoestrogens, akhulisa amazinga e-estrogen kwabesifazane asebekhulile futhi aqinise amathambo nempilo yenhliziyo.
Okunye ukudla okuluhlaza ongakufaka ekudleni kwakho: Isipinashi, uphizi, ubhontshisi, ikhukhamba, i-coriander neminqumo
EMHLOPHE
Imbewu yeSesame: Ngokuphambene nenkolelo evamile, akuyona yonke into emhlophe embi! Uma usubheke ukudlula irayisi, ufulawa noshukela, kunenqwaba yokudla okumhlophe kwempilo enhle. Ake siqale ngembewu kasesame, enikeza amazinga aphezulu e-calcium, i-iron, i-magnesium ne-fiber - konke okubalulekile empilweni yakho yonke kanye nokulwa nokuguga.
Iyogathi: Ama-probiotics ayindlela engcono kakhulu yokulwa nokuguga ekhona, ngenxa yamagciwane amahle asebenza ngendlela yawo ngokusebenzisa impilo yamathumbu, ekhombisa esikhumbeni nasemzimbeni wonke. Kuyasiza futhi ukushintsha amangqamuzana esikhumba futhi kuwukudla okulula ngokwakho, futhi kungahlanganiswa nokudla.
Ubisi olusekelwe ezitshalweni: I-Hemp, i-almond kanye nolunye ubisi lwamantongomane akuwona nje omunye umthombo omkhulu we-calcium, futhi inovithamini D, oqinisekisa ukuthi awuntuli kulesi sakhi esithile.
Okunye ukudla okumhlophe okumele ukufake ekudleni kwakho: I-garlic, i-radish kanye nokhukhunathi
OKUKHANYA/OKUMNYAMA
I-Oatmeal: Uma ubucabanga ukuthi ngeke kube nama-carbs kulo lonke uhlu, ungaqala ukubonga amazulu. I-Oatmeal iyisiqalo esihle sosuku, inomsoco obalulekile we-Vitamin B, igcina amazinga akho amandla aphezulu futhi ikwenza uzizwe ulungile ngoba ikhulula i-serotonin ohlelweni.
Amantongomane nama-lentile: Ama-alimondi, ama-cashew kanye nama-walnuts angumthombo omkhulu wama-micronutrients. Zehlisa i-cholesterol futhi zinezakhiwo zokulwa nokuvuvukala. Ama-Phytosterols, amaprotheni kanye ne-fiber agcina umzimba usesimweni somkhumbi. I-Lentil ingukudla okuphezulu okunamaprotheni aphezulu kanye namakhemikhali e-phytochemicals empilweni enhle.
Ushokoledi omnyama: Zama futhi uyofuna i-cocoa nibs uma ukwazi, kodwa uma lokho kungaphezu kwamandla akho, thola izandla zakho kushokoledi omnyama kakhulu ongawuthola. Lezi zinamazinga aphezulu e-flavanol futhi zivikela emonakalweni welanga, zimunca imisebe ye-UV futhi zithuthukisa ukujikeleza kwegazi.
Amakhowe: Yidla inhlobonhlobo yamakhowe - inkinobho, i-shiitake ne-oyster - ukuthola imithombo yemvelo ye-selenium novithamini D. Gcina amazinyo namathambo akho enempilo, uqinisekisa ukuthi uzofaneleka njengefiddle usudlule isikhathi sakho sokuqala.
Okunye ukudla okunsundu ongakufaka ekudleni kwakho: Izinsuku, inhlanzi kanye nekhofi eliphilayo
OKULUHLAZA okwesibhakabhaka/OKUPUMILE
Amajikijolo: 'Amajikijolo aluhlaza aqukethe ama-antioxidants amaningi kunanoma yisiphi esinye isithelo,' kusho isazi sokudla okunomsoco uLisa DeFazio. Futhi uqinisile. Abagcini nje ngokuvikela emiphumeleni engalungile yokucindezeleka nokungcola, baphinde bavimbele ukulimala kwesakhiwo seseli okungabangela ukulahlekelwa ukuqina, imigqa emihle kanye nemibimbi.
Amajikijolo e-Acai: Lawa aqukethe amafutha anempilo enempilo, kanye nama-antioxidants. Avimbela ukulimala kwesikhumba nomzimba okubangelwa ama-radicals mahhala. Ziphinde zilawule umbala, izinduna futhi zibuyise umswakama olahlekile emzimbeni nasesikhumbeni. Bakhipha ubuthi obuguga emzimbeni ngokushesha kunokuba ungasho ukuthi ‘Jack Robinson’!
Okunye ukudla okuluhlaza/okunsomi okumele ukufake ekudleni kwakho: Iplamu, i-beetroot namagilebhisi
AMANDLELA
Zama lezi zokupheka ukuze uthole ukudla okulwa nokuguga Idiphu ye-guacamole enempilo
Izithako:
2 ukwatapheya ovuthiwe
1 tbsp ijusi kalamula elisanda kufakwa
1 tbsp u-anyanisi oqoshiwe futhi oqoshiwe
2 tbsp amaqabunga e-coriander aqoshiwe
ingcosana ye-pepper emnyama, egayiwe
ingcosana kasawoti
Indlela:
Sika futhi ukhiphe inyama yekotapheya ngaphandle kwembewu, bese uyigaya kahle.
Engeza ezinye izithako ngamunye ngamunye futhi uhlanganise kahle.
Hlanganisa uma ufuna ukuxuba okuhle kakhulu, uma kungenjalo kushiye kugoqiwe.
Vala bese upholisa esiqandisini.
Khonza nge-carrot noma i-cucumber stick.
Isitsha sasekuseni se-berry-almond
Izithako:
½ inkomishi raspberries
½ indebe yama-blueberries
1 inkomishi egcwele iyogathi
½ inkomishi yama-alimondi, ehlutshiwe
ingcosana yesinamoni yomhlabathi
ingcosana ye-cardamom yomhlabathi
2 ml i-vanilla extract
Indlela:
Thatha indishi enkulu uthele iyogathi kuyo.
Hlanganisa izinongo kanye ne-vanilla extract ku-yoghurt.
Bese wengeza ama-raspberries nama-blueberries bese ugoqa ngobumnene kabili noma kathathu.
Fafaza ama-alimondi ngokukhululekile kungxube ye-berry-yoghurt, bese ugoqa futhi.
Ngena ngenkathi usemusha.
Isaladi ye-carrot-broccoli-mango
Izithako:
2 izinkomishi broccoli
1 umango
1 isanqante
1 ulamula
ingcosana kasawoti
Indlela:
Hambisa i-broccoli bese usika ama-florets cishe. Faka endishini.
Esitsheni esifanayo, engeza inyama yemango eyodwa, i-cubed.
Sika isanqante sibe izingcezu bese ugoqoza lokhu nge-broccoli kanye nomango ngobumnene.
Faka ijusi ulamula, engeza usawoti bese uwugoqozisa. Ungakwazi ukwengeza i-arugula, isipinashi noma amaqabunga kaulethisi uma ufuna ukwengeza umthamo owengeziwe wokudla okunomsoco.
Gcoba isanqante, umango, i-broccoli bese uphakela ekamelweni lokushisa, noma ugodole imizuzu engu-20 ngaphambi kokuphakela.
Ubhatata ogazingiwe nehalananda
Izithako:
2 ubhatata omkhulu, ohlukaniswe ngobude
1 tbsp amafutha e-olive
ingcosana ye-pepper emnyama
ingcosana kasawoti
Ipomegranate engu-1 ekhishwe imbewu
2 tbsp iyogathi
Amaqabunga e-mint aqoshwe kahle
Indlela:
Preheat oven ukuya ku-425 degrees F.
Spread amazambane ebhodini lokubhaka bese ugcoba ngamafutha omnqumo. Fafaza ngosawoti kanye nopelepele.
Uma ususakazeke ngokulinganayo, bhaka cishe isigamu sehora, kuze kube yilapho amazambane abe nsundu ngokusagolide futhi acwebile.
Susa bese upholisa cishe imizuzu emibili noma emithathu.
Bese ufafaza iyogathi ngokulinganayo kuzo zonke izingcezu ezine zikabhatata. Ukuze uthole okuhlukile okunambitheka nakakhulu futhi okubonakalayo, ungakwazi ukuhlanganisa i-pod kagalikhi neyogathi.
Thela kancane imbewu yegromegranate ngokulinganayo ezingcezu zikabhatata.
Gcoba ngamaqabunga e-mint futhi uphake ngenkathi ubhatata usafudumele futhi uhlanzekile. Ungakwazi futhi ukufaka esikhundleni se-mint nge-thyme noma i-parsley kuye ngokunambitha kwakho.
