I-Almond Walnut
I-almond iwumthombo omuhle kakhulu wevithamini E futhi, ngempela, inomthelela omuhle kokubili kwesikhumba kanye nempilo yomzimba wonke. Le nut iyasiza kakhulu, njengoba iqukethe amaphesenti angamatshumi amahlanu kavithamini E ezidinga izidingo zansuku zonke zomzimba. I-vithamini iqukethe izingxenye ezinamafutha ezithuthukisa ngokuphelele isikhumba sombuso obomile, futhi ama-antioxidants azovikela ukulimala okungakapheli nokulimala kwesikhumba.
Mango
I-Mango igcwele i-vitamin A, edingekayo yokondla isikhumba sobuso, ngoba ivuselela amangqamuzana esikhumba futhi isekele impilo yabo evamile. Ngokuntuleka kwale vithamini, isikhumba sibe somile futhi siphelile. I-Vitamin A iyi-antioxidant enhle, inciphisa imiphumela ye-radicals yamahhala edala ukuguga isikhumba. Emangeni iqukethe amaphesenti angamashumi ayisishiyagalolunye ale vivithamini ezivela ezidleni zansuku zonke zomzimba. Ngaphezu kwalokho, i-mango iyoba yinto enhle hhayi isikhumba kuphela, kodwa ngesibalo, njengama-gramu ayizigidi zezithelo aqukethe amakhilogremu ayisikhombisa kuphela.
I-avocado
Ekhuluma ngemikhiqizo yesikhumba sombuso, asikwazi ukukhuluma nge-avocado. Kulesi sithelo esithambile nesiluhlaza, okuqukethwe okukhulu kwamafutha abalulekile namavithamini B, enikeza ukondla isikhumba ngaphakathi. I-avovocos ingumthombo oyinhloko we-niacin, okuthiwa i-vitamin B3, edlala indima ebalulekile empilweni yesikhumba futhi unomphumela wokulwa nokuvuvukala. Le vithamini isisiza ukususa ubomvu nokucasula kwesikhumba, futhi uphulukisa induna. Esinye isithelo, i-avocado i-avocado iqukethe amaphesenti angaba ngu-30 wemfuneko yansuku zonke.
I-Cottage Cheese
Wonke umuntu uyazi ukuthi ukudla okudoba kuyasiza ekuqiniseni amathambo nesimo sesikhumba jikelele. Kodwa akubona wonke umuntu owazi ukuthi hhayi kuphela i-calcium, kodwa futhi nemaminerali njenge-selenium, eyenza i-cottage ushizi umkhiqizo owusizo wokugcina ubuhle nobusha besikhumba. Ngokusebenzisana kwe-selenium ne-vitamin E, kwakhiwa i-antioxidant eqinile kakhulu engakwazi ukulwa nesenzo sama-radicals mahhala. Kukhona nemibono ukuthi le mineral igxila ekudleni futhi ivikela umdlavuza wesikhumba.
Ama-oyster
Ukusetshenziswa kwama-oysters kumane nje akunakusiza kepha kubonakala ngesikhumba ngendlela ezuzisayo, ngoba ama-oysters angumthombo omkhulu we-zinc. I-Zinc iyadingeka ekwelapheni induna njenge-acne. Ngempela, ukungabi nalutho kwalesi sici, esizizwa ekukhiqizeni i-sebum, kuholela ekusungulweni kwamacne. Ukudla okucebile nge-zinc akugcini nje ukukhulula izinyosi, kodwa futhi kwandisa ukukhiqizwa kwe-elastin.
I-Acerola (i-Barbados cherry)
I-cherry yaseBarbados iqukethe i-vitamin C engaphezu kwanoma yimuphi omunye. Ngokuphelele, kwenye ye-cherry enjalo kunokuqukethwe okungu-100% kwaleli vivithamini kusuka emfuno yansuku zonke yomzimba. I-Vitamin C i-antioxidant enamandla enomphumela omuhle esikhunjeni sobuso, ilulaza imibimbi emihle iphinde iphulukise ezinye izilonda zesikhumba.
Amagciwane enqolowa
Igciwane likakolweni liyi-embryo yezinhlamvu ezisuka kulo. Iqukethe inombolo enkulu yazo zonke izinto ezidingekayo. Ngaphezu kwama-macronutrients, ama-amino acids kanye namavithamini amaningi, ukolweni wegciwane luqukethe i-biotin edingekayo ebuhleni nasempilo yesikhumba. Imibungu embalwa enjalo, nsuku zonke yengezwa ku-yogurt, izokwanela ukondla umzimba nge-biotin.
Amazambane aphekwe "ngomfaniswano"
Ngokungangabazeki, ngokungafani namafrimu amaFrench ama-fat, abhakawa emazambane ama-peel ayasiza kakhulu esikhumbeni nasemzimbeni wonke. Enye ebhakawa "efanelweni" amazambane aqukethe amaphesenti angaphezu kwengu-70 okufunwa yansuku zonke yethusi. I-Copper isondelene kakhulu ne-zinc no-vithamini C, okwandisa ukwakheka kwamaprotheni ezinama-connective, njenge-elastin, esekela isakhiwo sesikhumba. Ngokuntuleka kwethusi emzimbeni, isikhumba sizobukeka singenampilo futhi somile, njengoba ukuphulukiswa kwayo kuyaba kubi nakakhulu.
Amafutha e-Flax
Amafutha e-flax ahlotshiswe nama-fatty acids ama-omega-3, okubalulekile kakhulu empilweni yezempilo. Ukusetshenziswa kwansuku zonke kwe-isipuni esisodwa samafutha kuzohlinzeka ngomzimba ngesimiso esidingekayo samafutha amaningi futhi kuzosiza ukuphucula isikhumba. Ama-acids alaleli qembu aqhekeza i-sebum, engabambeki izibonda zesikhumba, ngakho-ke ukuvimbela ukwakheka kwamacne. Eziningi kakhulu, ama-omega-3 fatty acids atholakala ezinhlanzi.
Amakhowe
Amakhomikhali abe yisisekelo sokulungiselela izitsha eziningi futhi ungumthombo wamavithamini B kanye ne-riboflavin - ayikho into ebalulekile engesikhumba esihle. I-riboflavin isusa umonakalo wesikhumba obangelwa ukuhlunga, futhi ihlanganyele ekuvuseleleni izicubu zesikhumba nokuqinisekisa ukusebenza kwayo okujwayelekile.