Ukudla okunomsoco kubalulekile empilweni. Ukudla okungenampilo kungalimaza i-metabolism yakho, kuholele ekuzuzeni isisindo, futhi kulimaze izitho ezinjengenhliziyo nesibindi.
Kodwa lokho okudlayo kunomthelela kwesinye isitho - isikhumba sakho.
Njengoba ososayensi befunda kabanzi mayelana nokudla nomzimba, kunobufakazi obukhulayo bokuthi okudlayo kungaba nomthelela omkhulu empilweni nokuguga kwesikhumba sakho.
Lesi sihloko sibheka ukudla okuyi-12 okungcono kakhulu ukugcina isikhumba sakho sinempilo.
Uhlu lokuqukethwe
1. Izinhlanzi ezinamafutha
Izinhlanzi ezinamafutha, njenge-salmon, i-mackerel ne-herring, ziwukudla okuhle kakhulu kwesikhumba esinempilo. Acebile nge-omega-3 fatty acids, ebalulekile ekugcineni impilo yesikhumba (1).
Ama-omega-3 fatty acids ayadingeka ukuze kugcinwe isikhumba sishubile, sithambile futhi sinamanzi. Eqinisweni, ukuntuleka kwe-omega-3 fatty acids kungabangela isikhumba esomile (1, 2).
Ama-omega-3 fatty acids atholakala ezinhlanzini anciphisa ukuvuvukala, okungabangela ububomvu nezinduna. Zingase zenze isikhumba sakho singazweli emisebeni yelanga eyingozi ye-UV (2, 3).
Olunye ucwaningo lubonisa ukuthi izithako zikawoyela wezinhlanzi zingalwa nezimo ezivuvukalayo nezizimele ezithinta isikhumba sakho, njenge-psoriasis ne-lupus (4).
Izinhlanzi ezinamafutha futhi ziwumthombo we-vitamin E, enye ye-antioxidants ebaluleke kakhulu esikhumbeni sakho. Ukuthola uvithamini E owanele kubalulekile ukuze uvikele isikhumba sakho ekulimaleni kwama-radical mahhala kanye nokuvuvukala (5).
Lolu hlobo lokudla kwasolwandle luwumthombo wamaprotheni ekhwalithi ephezulu, adingekayo ukuze ugcine amandla nobuqotho besikhumba sakho (5).
Ekugcineni, inhlanzi inikeza i-zinc, imineral ebalulekile ekulawuleni ukuvuvukala, ukukhiqiza amangqamuzana esikhumba amasha, kanye nempilo yesikhumba iyonke. Ukushoda kweZinc kungaholela ekuvuvukeni kwesikhumba, ekulimaleni, nasekubambezelekeni kokuphola (6).
I-Sumumé Izinhlobo zezinhlanzi ezinamafutha, njenge-salmon, ziqukethe i-omega-3 fatty acids enganciphisa ukuvuvukala futhi igcine isikhumba simanzi. Futhi ziwumthombo omuhle wamaprotheni ekhwalithi ephezulu, uvithamini E kanye ne-zinc.
2. Abameli
Ukotapheya unamafutha amaningi anempilo. Lawa mafutha anenzuzo emisebenzini eminingi emzimbeni wakho, kuhlanganise nempilo yesikhumba sakho (7).
Ukuthola lawa mafutha anele kubalulekile ekugcineni isikhumba sithambile futhi simanzi.
Ucwaningo lwabesifazane abangaphezu kuka-700 luthole ukuthi ukudla okuphezulu kwamafutha esewonke - ikakhulukazi izinhlobo zamafutha anempilo atholakala kumakotapheya - kwakuhlotshaniswa nesikhumba esithambile nesinwebekayo (8).
Ubufakazi bokuqala buphinde bubonise ukuthi ukwatapheya uqukethe izinto ezingase zivikele isikhumba sakho emonakalweni welanga. Ukulimala kwe-UV esikhumbeni sakho kungabangela imibimbi nezinye izimpawu zokuguga (8, 9).
Ukotapheya futhi ungumthombo omuhle kavithamini E, i-antioxidant ebalulekile esiza ukuvikela isikhumba sakho emonakalweni we-oxidative. Iningi labantu baseMelika aliyitholi i-vitamin E eyanele ekudleni kwabo.
Ngokuthakazelisayo, uvithamini E ubonakala esebenza kangcono uma ehlanganiswe novithamini C (5).
I-Vitamin C nayo ibalulekile esikhumbeni esinempilo. Isikhumba sakho siyasidinga ukuze sakhe i-collagen, okuyiprotheni yesakhiwo eyinhloko egcina isikhumba sakho siqinile futhi sinempilo (10).
Ukushoda kukavithamini C kuyivelakancane kulezi zinsuku, kodwa izimpawu ezivamile zihlanganisa isikhumba esomile, esimahhadla, esinamaxolo esivame ukulimaza kalula.
I-Vitamin C iphinde ibe yi-antioxidant evikela isikhumba sakho emonakalweni we-oxidative - obangelwa ilanga nendawo ezungezile - okungaholela ezimpawu zokuguga (10).
Ukuphakelwa okungu-100-gram, noma cishe 1/2 ukwatapheya, kunikeza u-10% we-Reference Daily Intake (RDI) kavithamini E kanye no-17% we-Recommended Daily Allowance kavithamini C (11).
I-Sumumé Ukwatapheya ucebile ngamafutha anenzuzo futhi uqukethe amavithamini E no-C, abalulekile esikhumbeni esinempilo. Futhi aqukethe izinhlanganisela ezingavikela isikhumba sakho ekulimaleni kwelanga.
3. Amantongomane
Ama-Walnuts anezici eziningi eziwenza abe ukudla okuhle kwesikhumba esinempilo.
Ziwumthombo omuhle wama-acids abalulekile, amafutha umzimba wakho ongakwazi ukuwenza ngokwawo.
Eqinisweni, aphakeme kunamanye amantongomane amaningi ku-omega-3 kanye ne-omega-6 fatty acids (12, 13).
Ukudla okunothe kakhulu ngama-omega-6 fatty acids kungakhuthaza ukuvuvukala, okuhlanganisa izimo zesikhumba ezivuvukalayo ezifana ne-psoriasis. Ngokuphambene, ama-omega-3 fatty acids anciphisa ukuvuvukala emzimbeni, kuhlanganise nasesikhumbeni (13).
Nakuba ama-omega-6 fatty acids eningi ekudleni kwaseNtshonalanga, imithombo ye-omega-3 fatty acids ayivamile. Njengoba amantongomane equkethe ingxenye enhle yalawa ma-fatty acids, angalwa nokusabela kokuvuvukala ku-omega-6 eyeqile.
Ukwengeza, amantongomane aqukethe ezinye izakhi ezidingwa isikhumba sakho ukuze sisebenze kahle futhi sihlale sinempilo.
I-ounce eyodwa (amagremu angu-28) ama-walnuts iqukethe u-6% we-RDI ye-zinc, ebalulekile ukuze isikhumba sakho sisebenze kahle njengesithiyo, kanye nokuphulukiswa kwesilonda nokulwa namagciwane nokuvuvukala (14).
Amantongomane aphinde ahlinzeke ngamanani amancane amavithamini E okulwa nokuvuvukala, uvithamini C kanye ne-selenium, ngaphezu kwamagremu angu-4 kuya kwangu-5 weprotheyini iwunsi ngayinye (amagremu angu-28) (12).
I-Sumumé Amantongomane awumthombo omuhle wamafutha abalulekile, i-zinc, uvithamini E, i-selenium namaprotheni, zonke izakhamzimba ezidingwa isikhumba sakho ukuze sihlale sinempilo.
4. Imbewu kabhekilanga
Ngokuvamile, amantongomane nembewu kuyimithombo emihle yezakhi zokuthuthukisa isikhumba.
Imbewu kabhekilanga iyisibonelo esihle.
I-ounce eyodwa (28 grams) yembewu kabhekilanga iqukethe u-37% we-RDI kavithamini E, u-32% we-RDI we-selenium, u-10% we-RDI we-zinc, kanye namagremu angu-5,4 wamaprotheni (15).
I-Sumumé Imbewu kabhekilanga ingumthombo omuhle kakhulu wezakhi zomzimba, okuhlanganisa uvithamini E, i-antioxidant ebalulekile esikhumbeni.
5. Amazambane Amnandi
I-Beta-carotene isakhi esitholakala ezitshalweni.
Isebenza njenge-provitamin A, okusho ukuthi ingaguqulwa ibe yi-vitamin A emzimbeni wakho.
I-Beta-carotene itholakala kumawolintshi nemifino efana nezaqathi, isipinashi, nobhatata (5, 16).
Ubhatata ungumthombo omuhle kakhulu - i-100g yokuphakelwa ubhatata obhakiwe iqukethe i-beta-carotene eyanele ukunikeza cishe i-RDI kavithamini A ngokuphindwe kane (17).
I-carotenoids efana ne-beta-carotene igcina isikhumba sinempilo ngokwenza njenge-sunscreen yemvelo.
Lapho isetshenziswa, le antioxidant ifakwa esikhunjeni sakho futhi ivikele amaseli esikhumba sakho ekuchayekeni elangeni. Lokhu kungasiza ekuvimbeleni ukushiswa yilanga, ukufa kwamangqamuzana, kanye nesikhumba esomile esishwabene.
Kuyathakazelisa ukuthi inani eliphezulu le-beta-carotene lingangeza nombala osawolintshi ofudumele esikhumbeni sakho, kube nomthelela ekubukekeni okunempilo (5).
I-Sumumé Ubhatata ungumthombo omuhle kakhulu we-beta-carotene, esebenza njengesivikelo elangeni esingokwemvelo futhi engavikela isikhumba sakho emonakalweni welanga.
6. Upelepele Obomvu noma Ophuzi
Njengobhatata, upelepele ungumthombo omuhle kakhulu we-beta-carotene, umzimba wakho owuguqula ube uvithamini A.
Inkomishi eyodwa (amagremu angu-149) kapelepele obomvu oqoshiwe iqukethe okulingana no-92% we-RDI kavithamini A (18).
Futhi ingenye yemithombo engcono kakhulu kavithamini C, edingekayo ekudaleni iphrotheni ye-collagen egcina isikhumba siqinile futhi siqinile. Inkomishi eyodwa nje (amagremu angu-149) ka-bell pepper inikeza u-317% wokudla okunconyiwe kwansuku zonke kavithamini C (18).
Ucwaningo olukhulu lokuhlola kwabesifazane oluhlotshaniswa nokudla okuphezulu kwevithamini C nengozi encishisiwe yesikhumba esishwabene nesomile ngeminyaka yobudala (19).
I-Sumumé Upelepele uqukethe inqwaba ye-beta-carotene novithamini C, ama-antioxidants amabili abalulekile esikhumbeni. I-Vitamin C iyadingeka ukuze kwakhiwe i-collagen, iphrotheni yesakhiwo egcina isikhumba sakho siqinile.
7. I-Brokholi
I-Broccoli igcwele amaminerali namavithamini amaningi abalulekile empilweni yesikhumba, okuhlanganisa i-zinc, uvithamini A, no-vitamin C (20).
Futhi iqukethe i-lutein, i-carotenoid esebenza njenge-beta-carotene. I-Lutein ivikela isikhumba sakho emonakalweni we-oxidative ongasenza some futhi sibe mahhadla.
Kodwa izimbali ze-broccoli nazo ziqukethe inhlanganisela ekhethekile ebizwa ngokuthi i-sulforaphane, enezinzuzo ezithile ezihlaba umxhwele. Kungase kube nemiphumela yokulwa nomdlavuza, kuhlanganise nezinhlobo ezithile zomdlavuza wesikhumba (21, 22).
I-Sulforaphane futhi iyisivikelo esinamandla emiphumeleni eyingozi yelanga. Isebenza ngezindlela ezimbili: ngokwenza ama-radicals mahhala ayingozi futhi enze ezinye izinhlelo zokuzivikela zisebenze emzimbeni wakho (22, 23).
Ezivivinyweni zaselabhorethri, i-sulforaphane yehlise inani lamaseli esikhumba acekelwa phansi imisebe ye-UV ngo-29%, ngokuvikelwa okuhlala amahora angama-48. Ubufakazi buphakamisa ukuthi i-sulforaphane ingase futhi igcine amazinga e-collagen esikhumbeni sakho (23).
I-Sumumé I-Broccoli ingumthombo omuhle wamavithamini, amaminerali kanye ne-carotenoid ebalulekile empilweni yesikhumba. Futhi iqukethe i-sulforaphane, engasiza ekuvimbeleni umdlavuza wesikhumba futhi ivikele isikhumba sakho ekushisweni yilanga.
8. utamatisi
Utamatisi ungumthombo omuhle kakhulu kavithamini C futhi uqukethe yonke i-carotenoid enkulu, kuhlanganise ne-lycopene.
I-Beta-carotene, i-lutein, ne-lycopene kufakazelwe ukuthi ivikela isikhumba sakho emonakalweni welanga. Bangase futhi basize ekuvimbeleni imibimbi (24, 25, 26).
Njengoba utamatisi equkethe wonke ama-carotenoid amakhulu, awukudla okuhle kakhulu ekugcineni isikhumba esinempilo.
Cabanga ngokumatanisa ukudla okunothe ngama-carotenoid, njengotamatisi, nomthombo wamafutha, njengoshizi noma amafutha omnqumo. Amafutha akhulisa ukumuncwa kwe-carotenoids (27).
I-Sumumé Utamatisi ungumthombo omuhle kavithamini C nawo wonke ama-carotenoid amakhulu, ikakhulukazi i-lycopene. Lawa ma-carotenoid avikela isikhumba sakho emonakalweni welanga futhi angasiza ekuvimbeleni imibimbi.
9. isoyi
Isoya iqukethe ama-isoflavones, ikilasi lezinhlanganisela zezitshalo ezingalingisa noma zivimbe i-estrogen emzimbeni wakho.
Ama-Isoflavone angazuzisa izingxenye eziningi zomzimba wakho, kuhlanganise nesikhumba sakho.
Ucwaningo oluncane kwabesifazane abaneminyaka ephakathi luthole ukuthi ukusetshenziswa nsuku zonke kwe-soy isoflavones amaviki angu-8 kuye kwayi-12 kunciphisa imibimbi emihle kanye nokunwebeka kwesikhumba okuthuthukisiwe (28).
Kwabesifazane be-postmenopausal, isoya ingase futhi ithuthukise ukomisa kwesikhumba futhi ikhulise i-collagen, esiza ukugcina isikhumba sakho sibushelelezi futhi siqinile (29).
Lawa ma-isoflavones awavikeli kuphela amangqamuzana omzimba wakho emonakalweni, kodwa futhi avikela isikhumba sakho emisebeni ye-UV, engasiza ekuvimbeleni umdlavuza wesikhumba othile (30, 31, 32).
I-Sumumé I-Soy iqukethe ama-isoflavones, athuthukisa imibimbi, i-collagen, ukunwebeka kwesikhumba nesikhumba esomile, kuyilapho ivikela isikhumba emonakalweni we-UV.
10. Ushokoledi Omnyama
Uma udinga esinye isizathu sokudla ushokoledi, nansi: Imiphumela ye-cocoa esikhumbeni sakho mihle kakhulu.
Ngemuva kwamaviki angu-6 kuya kwangu-12 okusetshenziswa nsuku zonke kwe-cocoa powder ecebile nge-antioxidant, ababambiqhaza bocwaningo babenesikhumba esishubile, esinamanzi amaningi.
Isikhumba sabo naso besingemaholoholo futhi sinamaxolo, singangenwa kalula yilanga, futhi besinomjikelezo wegazi ongcono, oletha imisoco eyengeziwe esikhumbeni (33).
Olunye ucwaningo lwathola ukuthi ukudla amagremu angu-20 kashokoledi omnyama ocebile nge-antioxidant nsuku zonke kungavumela isikhumba sakho ukuthi simelane nemisebe ye-UV ephindwe kabili ngaphambi kokushiswa kunokudla ushokoledi one-antioxidant ephansi (34).
Ezinye izifundo eziningana zibonise imiphumela efanayo, kuhlanganise nokwenza ngcono ukubukeka kwemibimbi. Kodwa-ke, khumbula ukuthi okungenani ucwaningo olulodwa alutholanga imiphumela ebalulekile (34, 35, 36, 37).
Qiniseka ukuthi ukhetha ushokoledi omnyama okungenani ngo-70% we-cocoa ukuze wandise izinzuzo futhi unciphise ushukela owengeziwe.
I-Sumumé I-cocoa iqukethe ama-antioxidants angavikela isikhumba sakho ekushisweni yilanga. Lawa ma-antioxidant angathuthukisa imibimbi, ukujiya kwesikhumba, ukugeleza kwamanzi, ukujikeleza kwegazi kanye nokuthungwa kwesikhumba.
11. Itiye Elihlaza
Itiye elihlaza lingavikela isikhumba sakho emonakalweni nasekugugeni.
Izinhlanganisela ezinamandla ezitholakala etiyeni eliluhlaza zibizwa ngokuthi ama-catechin futhi zisiza ukuthuthukisa impilo yesikhumba sakho ngezindlela eziningi.
Njengokunye ukudla okuningi okuqukethe ama-antioxidants, itiye eliluhlaza lingasiza ukuvikela isikhumba sakho emonakalweni welanga (38, 39, 40).
Ucwaningo lwamasonto angu-12 kwabesifazane abangu-60 luthole ukuthi ukusetshenziswa nsuku zonke kwetiye eliluhlaza kunganciphisa ububomvu obubangelwa ukuchayeka elangeni kuze kufike ku-25%. Itiye elihlaza liphinde lathuthukisa umswakama wesikhumba, ukuhwalala, ukujiya, nokunwebeka (41).
Nakuba itiye eliluhlaza liyisinqumo esihle sesikhumba esinempilo, ungase ufune ukugwema ukuphuza itiye lakho ngobisi. Ubisi lukhonjiswe ukuthi lunciphisa umthelela we-antioxidant yetiye eliluhlaza (42).
I-Sumumé Ama-catechin atholakala etiyeni eliluhlaza angama-antioxidants anamandla angavikela isikhumba sakho emonakalweni welanga, anciphise ububomvu, futhi athuthukise ukugeleza kwamanzi, ukujiya, nokunwebeka.
12. iwayini elibomvu
Iwayini elibomvu lidume ngokuqukatha i-resveratrol, inhlanganisela ephuma esikhumbeni samagilebhisi abomvu.
I-Resveratrol yaziwa ngezinzuzo zayo eziningi zezempilo, okuhlanganisa nokunciphisa imiphumela yokuguga.
Ucwaningo lweshubhu lokuhlola luphakamisa ukuthi kungase kubambezele ukukhiqizwa kwama-radicals amahhala ayingozi, alimaza amaseli esikhumba futhi abangele izimpawu zokuguga (7, 43).
Ngeshwa, abukho ubufakazi bokuthi inani le-resveratrol olithola engilazini yewayini elibomvu lanele ukuba nomthelela esikhumbeni sakho. Futhi njengoba iwayini elibomvu liwuphuzo oludakayo, kuyingozi ukuliphuza ngokweqile.
Akunconywa ukuqala ukuphuza iwayini elibomvu ngenxa nje yezinzuzo zalo zezempilo ezingase zibe khona. Kodwa-ke, uma usuvele uphuza ngokusesilinganisweni, ungajabulela iwayini elibomvu njengesiphuzo sakho osithandayo.
I-Sumumé I-Resveratrol, i-antioxidant edumile etholakala ewayinini elibomvu, inganciphisa inqubo yokuguga esikhumbeni sakho ngokushintsha ama-radicals mahhala alimaza isikhumba.
Umphumela wokugcina
Okudlayo kungaba nomthelela omkhulu empilweni yesikhumba sakho.
Qiniseka ukuthi uthola imisoco eyanele ukuze uvikele isikhumba sakho. Ukudla kulolu hlu kuyizinketho ezinhle kakhulu zokugcina isikhumba sakho sinempilo, siqinile, futhi sikhanga.
