Indima yemikhiqizo ekuvikeleni isikhumba sethu elangeni

Indlela engcono kakhulu yokuzivikela ekushiseni kwelanga ukuhlala ngaphandle kwelanga bese usebenzisa izimonyo. Kodwa-ke, ukuhlolwa kwezidermatologists kuboniswe ukuthi imikhiqizo ethile ingasiza kakhulu ekuvikeleni isikhumba sethu. Kanye nokusetshenziswa kwama-sunscreens kanye nendawo yokuhlala evela elangeni kusukela ngo-11 ekuseni kuya ku-3 pm ochwepheshe bacebisa ukuzivikela kanye nokudla. Baqaphela ukuthi izinga lokuvikelwa kwezithako zokudla lifaniswa nezindlela zendabuko, okusho ukuthi ukudla okuhlukahlukene kungafakwa ohlwini lwazo imikhiqizo enganconywa ukuze ivikeleke ekushiseni kwelanga. Kanye nabachwepheshe bezondlo zokudla okunomdlandla banikeze uhlu lwezitsha ezizokwenza umzimba ungaphezu nje kwezinto eziswini.

Umholi ongamangalelwa kulolu hlu yi-tomato. Umbala walo obomvu ungenxa yokuba khona kwe-antioxidant lycopene, okwenza isikhumba sethu sikwazi ukumelana nokukhanya kwelanga. Ngokwezibalo, abantu abadala abadle izipuni ezingu-5 zetamatato unamathela ngosuku lwe-5 babe nezinga eliphakeme lokuvikeleka kokushisa kwelanga (elilingana ne-SPF 1.3) kunabangakwenzi. Enye inzuzo ebalulekile yokudla utamatisi yizinga eliphakeme le-procollagen, ngaphandle kwalokhu isikhumba sikhula, silahlekelwa ukuqina kwawo, futhi imibimbi ibonakale. Ngokuthakazelisayo, i-lycopene iqukethe utamatisi ocutshungulwe ngaphezu kokusanda futhi umzimba wethu ubangcono.

I-Lycopene itholakale ku-velon kanye ne-pink grapefruit.

Enye i-antioxidant, evikela isikhumba ekushiseni kwelanga, i-beta-carotene. Iningi lazo izithelo nemifino ye-orange, njenge izaqathe, amazambane, ithanga, imango, ama-apricot namakhabe. Imifino eluhlaza okwesibhakabhaka - isipinashi, i-watercress ne-broccoli - nayo icebile ku-beta-carotene. Ososayensi baseJalimane bathi ukusamukela okuvimbela i-beta-carotene amasonto ayishumi kuyovikela ekukhanyeni kwelanga.

Ucwaningo lwabesifazane abangu-4 000 lubonise ukuthi labo abadla ukudla abanezinga eliphakeme lamavithamini C babenezinkinga ezimbalwa, lo mphumela ohlangothini awuthandwanga ngabesifazane ukuba bangene ekukhanyeni kwelanga. Ngakho amavithamini C no-E, ahlanza amangqamuzana esikhumba ekulimazeni ama-radicals amahhala akhiwa lapho evuleka emisebeni ye-ultraviolet yelanga, anomphumela omuhle esikhumbeni sama-antioxidants. I-Vitamin C itholakala ku-citrus, black currant, kiwi, amajikijolo kanye namanzi. I-Vitamin E - ehlume ukolweni, amantongomane, umnqumo, i-sunflower namafutha ommbila. Ukwengeza amafutha omnqumo ama-saladi, izinhlayiya ze-avocado, amantongomane angagunciwe kanye nembewu yizici ezengeziwe ekuvikeleni isikhumba, ngoba ngaphezu kwe-vitamin E aqukethe amafutha a-monounsaturated. Lawa mafutha angena emigqeni yesikhumba futhi avimbele ukulimala kwamangqamuzana. Zenza futhi ekutholeni okukhulu kokudla okuvela ku-lycopene ne-beta-carotene.

Ukuphuma kukhona ama-nuts aseBrazil. E-Russia babonakale muva nje, kodwa iYurophu yakudala iyabazi kusukela ekuhambeni kweSpain kwabanqobi. Lezi zinhlanzi ziwusizo ekuvikeleni ekukhanyeni kwelanga, hhayi nje kuphela ngenxa yokuthi kukhona amavithamini E namafutha omculo, kodwa futhi okuqukethwe kwe-selenium. Ivikela ngokukhululeka amaseli esikhumba emisebeni ye-ultraviolet, abacwaningi eYunivesithi yase-Edinburgh cishe abazange baqaphele umonakalo emangqamuzaneni ne-selenium ngemva kwe-UV irradiation, njengokungathi ayingekho irradiated. I-Dermatologists icebisa ngenxa yomphumela onenzuzo wokudla cishe amantongomane aseBrazil ngosuku. Phakathi kweminye imikhiqizo ephakanyisiwe - inhlanzi, i-shellfish, amaqanda.

Ngaphezu kwesikhumba, amehlo kufanele avikelwe emiphumeleni eyingozi yelanga. Lapha abasizi abakhuthele yiLutein ne-zeaxanthin. Lawa ancixidants akhona endaweni ephuzi yeso futhi asebenze njengezibuko zemibala yemvelo, ahlunga ama-UV emisebe. Izakhamuzi zinikeza ubhontshisi obuluhlaza kanye nama-peas etafuleni, ngaphezu kwazo eziqukethe, futhi esaziwa kakade imifino eluhlaza, iklabishi, isipinashi, i-broccoli.

Ekulweni ukuvikela isikhumba, iziphuzo, izitshalo zemifino nezithelo, itiye eluhlaza lihilelekile. Kusobala ukuthi ama-juice aphinda asebenze "yimithombo" yawo, kepha lapha itiye eluhlaza iqukethe ama-catatechins e-antioxidants. Abacwaningi baseJalimane baqhathanisa imiphumela yamacembu amabili abesifazane, omunye wabo amasonto angu-12 aphuza indebe yetiyi eluhlaza, kanti enye ayitholanga. Eqenjini lokuqala lokulimala kusukela elangeni kwaba ngamaphesenti angu-25 ngaphansi uma kuqhathaniswa namalungu eqembu lesibili.

Abathandi bamnandi bayathokozisa - kuqinisekiswe ngokuqinisekile ukuthi enye ushokoledi omnyama usebenza njenge-sunscreen elithambile. Abacwaningi bamaviki angu-12 nsuku zonke banikeza amaqembu ahlukene ama-gramu angu-20 we-chocolate okufakiwe futhi aphezulu e-cocoa. Lucky kulabo ababenothokolethi omnyama - isikhumba sabo sasiphindwe kabili emisebeni ye-UV. Ama-flavonol atholakalayo e-cocoa enza izimanga.