Ukuze ususe ifayile induna Ngokutya, kubalulekile ukuba wazi ukuba iintsinga zibalasele ekufezekiseni le njongo. Ngokwenyani, banceda ukucoca umzimba ngaphakathi nokuphelisa Ityhefu igcinwe emzimbeni. Ke ngoko, ukuze ube nolusu olusempilweni ngaphandle kokungcola, kuya kufuneka utye iziqhamo ezityebileyo kwimicu ecoca umzimba.
Iziqhamo ezinefayibha ephezulu
El ibhananaSisiqhamo esibonelela phakathi kwe-12 kunye ne-20% yefayibha ekhuthazwayo mihla le, eyenza ukuba ibe sesinye seziqhamo ezilungileyo zokunyanga induna.
Las Iirobhothi Zilungile kuba zibonelela ngesixa esinconywayo semicu. Kungcono ukutya ikomityi yesi siqhamo sibomvu ngosuku.
Las amapere Zizityebi kwimicu, ngakumbi kulusu. Njengoko ulusu lwepeyari luyatyiwa, lubonelela umzimba ngesixa esikhulu sesi sondlo, silungele ukuphelisa amaqhakuva.
El aguacate sesinye seziqhamo ezilungileyo zokulwa induna. Enye icephe leavokhado line 2 gram zefayibha. Ikwasisiqhamo esityebileyo ku-vitamin E, ophucula ukubonakala kolusu, kunye nevithamini C, enceda ukunciphisa ukudumba kolusu kunye nokuyicola.
Olunye uhlobo lokutya olusebenzayo lokuphelisa induna Zizo ezo zityebile kwii-antioxidants, kuba zilwa nee-radicals zasimahla kwaye ziqulathe i-lycopene, i-pigment yendalo enefuthe lokhuselo kunye nokuthintela ukubonakala kwamaqhakuva ebusweni. Phakathi kokutya okunotyebileyo antioxidants, kwaye ke ngoko kuyasebenza ukukhathalela ulusu, sifumana oku kulandelayo:
Los iziqhamo bomvu, i-strawberries, i-raspberries kunye ne-blueberries. Ukongeza ekukhuseleni ngokuchasene radicals simahla, banciphisa ukuvuvukala kolusu.
El ikiwi Sisiqhamo esityebileyo kwii-antioxidants ekwabonelela nangezinye izondlo ukuze umzimba usebenze kakuhle, njengevithamini C.
Los citrus Njengeorenji, ilamuni, iidiliya, kunye neetangerine zilungile ukuphilisa ulusu kuba zisusa ityhefu emzimbeni ngokwendalo, ukongeza kwimfazwe ekhululekileyo.
Uninzi loku kutya kutyebile Vitamin C. Ewe oku kuyacetyiswa ukuba kulungiswe izicwili, kucoceke pores kwaye kunesikhumba esitsha nesikhanyayo. Ukuba ufuna ukuphelisa i-acne, kufuneka udle iziqhamo kunye nokutya okunotye kwi-vitamin C.