Uma kukhulunywa ngokunakekelwa kwesikhumba, kunezinhlobo ezimbili zabantu: eyodwa izochaza ngenqubo yakhe ephelele yokunakekela isikhumba lapho kwehla isigqoko, kanti enye ithi ukukhanya kwakhe “ngokuphuza amanzi amaningi.” Kodwa lawo mantombazane angahle abe phezu kokuthile. Ufuzo, amahomoni, nobudala budlala indima ebalulekile ekubukekeni kwesikhumba sakho. Futhi ukunakekelwa kwesikhumba kwesikhumba kuhamba ibanga elide—ikakhulukazi uma wenza isimiso sakho sihambisane nohlobo lwesikhumba sakho kanye nezidingo zomuntu ngamunye. Kodwa njengoba siqala ukufunda, kukhona ukuxhumana phakathi komsoco kanye nomphumela wakho wokukhanya (noma ukuntuleka kwakho). Ngakho, ukudla kusithinta kanjani isikhumba sakho? Uze endaweni efanele ukuze uthole izimpendulo.
Ubudlelwano phakathi kokudla nesikhumba bunamandla kakhulu kunalokho ucabanga. Ukulala, ukudla, kanye nemikhiqizo yesikhumba konke kuyingxenye yenqubo ephelele yobuso bakho. Njenganoma yisiphi isitho, impilo yesikhumba sakho nokudla kuxhumene ngqo. Ukubeka kuqala ukudla okuphelele, izithako ezinomsoco, kanye nokugcwalisa amangqamuzana akho ngaphakathi nangaphandle kuyisinyathelo sokuqala sokusula, isikhumba esikhazimulayo.
*Isithombe esingenhla engxoxweni yethu no-Inge Therone
Lokho Ukudla Kwakho Okwenza Ngempela Esikhumbeni Sakho
Izithasiselo zesikhumba ziyizo zonke intukuthelo. Izitolo zobuhle ngisho nezitolo zegrosa ziklelisa amashalofu azo ngezimpushana nama-elixir, zifuna izinzuzo ezingapheli zobuhle. Eziningi zalezi zisekelwa ucwaningo (yize eziningi azikho). Kodwa ukondla umzimba wakho ngokudla okulungile kufana nakho konke.
Njengomthandi wezibiliboco, angisoze ngakumela ukuzincisha. Ukukhokhela uphudingi wami ngenduna yezikhathi ezithile yinani engizimisele ukuyamukela. Kodwa isisekelo esiqinile sokudla okunempilo, okulinganiselayo kungasekela isikhumba sakho esikhathini esifushane nesikhathi eside. Ukusuka ekuphelelweni amanzi emzimbeni kuya kuma-hormonal acne, isikhumba sakho nalokho okudlayo kuhlangene kangangokuthi ngokushintsha ukudla kwakho, uguquko luqinisekisiwe.
Ukucwila ekujuleni kokubaluleka kokudla okunomsoco esikhumbeni sakho, ngikhulume nochwepheshe ababili ngamathiphu abo okwakha ukudla okunempilo kwesikhumba.
Hlangana Nochwepheshe
U-Amanda Holtzer: Isazi sezokudla esibhalisiwe nomsunguli we-Amanda Ghee Nutrition.
UJulie Nguyen: Umsunguli kanye ne-CEO ye-Methodology, insizakalo yokudla ephekwe kahle ezinikele ekuletheni ukudla okusha nokunomsoco okuhlanganiswe izithako ezisebenzayo.
Ukudla kusithinta kanjani isikhumba sakho?
Holtzer: Isikhumba sethu siyisitho sethu esikhulu kunazo zonke. Futhi kuyindlela yokuqala yomzimba wethu yokuzivikela kunoma iyiphi ingozi engaba khona—njengokulimala, ukulimala kwe-UV, ukulimala kwamagciwane kanye/noma kwamakhemikhali. Ngithanda ukuyicabanga njengesithiyo sokuqala sokuzivikela emizimbeni yethu.
Njengazo zonke ezinye izitho zomzimba (isibindi, izinso, inhliziyo, njll.), esikudlayo kunendima ebalulekile endleleni leso sitho esisebenza ngayo nokuthi sikhula futhi sizilungise kanjani. Ukungondleki kahle kungaba nomthelela empilweni ebuthakathaka yesikhumba, okungase kubeke engcupheni amandla omgoqo wesikhumba sakho.
Nguyen: Okudlayo kungasiza umzimba wakho ukuba ulungise futhi uvuselele isikhumba sakho ukuze sisenze sikhazimule noma kubangele izinkinga zesikhumba ezingathi sína njenge-eczema, induna, ne-psoriasis. Ukudla kwakho kuphinde kube nomthelela ekutheni izinwele zakho zikhula ngokushesha kangakanani. Ukudla okungalungile kungaholela ekuchithekeni ngokweqile kanye nokukhula kwezinwele kancane.
Cishe akukho okuthinta impilo yesikhumba nezinwele zakho ngaphezu kokudla kwakho.
-Julie Nguyen
Ungakuncoma kanjani ukuqala uhambo lwakho lwezempilo yesikhumba?
Holtzer: Into engikukhuthaza ukuba uyikhumbule ukuthi indlela yakho yokudla evamile, iyonke ebaluleke kakhulu uma kuziwa empilweni yesikhumba. Abaningi bethu bathambekele ekuzicijeni futhi bagxile emininingwaneni emincane—njengokudla okukhethekile okukodwa noma iqhinga elilodwa umgqugquzeli afunga ngalo.
Kusebenza kangcono kakhulu ukugxila emaphethini akho aphindaphindiwe, nokusungula amaphethini angaguquguquki asiza ekuthuthukiseni impilo yesikhumba—njengokuphuza amanzi amaningi, ukudla izithelo nemifino ehlukahlukene nsuku zonke, okuhlanganisa amafutha anempilo, e-monounsaturated njalo, usebenzisa ilanga. ukuvikela nokunyakazisa umzimba wakho. Ukugxila ekufakeni le mikhuba empilweni yakho yansuku zonke kuzosebenza kakhulu kunokugxila ekudleni okukodwa noma isithasiselo.
Izinganekwane Zokudla Nesikhumba
Holtzer: Njengezihloko eziningi ezihlobene nokudla okunomsoco, kunezitayela eziningi ezizungeze impilo yesikhumba ezifika zidlule. Futhi ngenkathi ezinye zalezo zindlela zibamba amanzi, ezinye ziyizinganekwane nje, okungenzeka ukuthi zidalwe egameni lokumaketha kanye nenzuzo. Ake sihlukanise ezinye zalezo zinganekwane:
Inganekwane 1: Ushokoledi udala izinduna
Kunocwaningo oluncane kakhulu—uma lukhona—olwenziwa ngokuhlobana phakathi kokudla ushokoledi nezinduna. Lesi futhi isimangalo esibanzi kakhulu, esinembambo, kanti isimangalo esinjengalesi kufanele sisingathwe icala ngalinye. Kwabanye, ukwanda koshukela kuhlotshaniswa nomthelela we-pro-acnegenic. Kwabanye, ubisi lungandisa izimo ezithile zesikhumba. Kodwa lokhu kuncike kakhulu eminyakeni yomuntu, umlando wezokwelapha, umlando wesikhumba, imithi, ukudla okuphelele, nokunye.
Inganekwane yesi-2: I-collagen smoothie iphumela esikhumbeni esiphuphumayo
I-Collagen iyiphrotheni enkulu yesakhiwo ezicutshini eziningi zomzimba. I-Collagen isebenza ukugcina nokuthuthukisa ubuqotho besikhumba, ukuqina, nomswakama. Kodwa-ke, ukusho ukuthi i-collagen smoothie eyodwa ingaholela esikhumbeni se-plupper kudlulele. Nakuba ucwaningo lwenziwe mayelana nesixhumanisi phakathi kokudla kwe-collagen nempilo yesikhumba, kunzima kakhulu ukudweba imiphumela eyimbangela ngoba abacwaningi abakwazi ukulawula zonke izici zokudla kwabahlanganyeli, uma kwenzeka.
Yikuphi ukudla okulungele isikhumba esikhazimulayo?
Holtzer: Sifuna ukufaka ukudla okuvikela isikhumba futhi okusebenzayo ekulimaleni kwesikhumba. Ukudla okuthile kuqukethe izinhlanganisela ze-bioactive ezingasebenzisa izindlela zokuzivikela. Eziningi zalezi zitholakala ekudleni okusekelwe ezitshalweni.
Ama-carotenoids
Ucwaningo lubonisa ukuthi ama-carotenoid ahlinzeka ngokuvikeleka okungapheli emisebeni ye-UV futhi angaba nomthelela omuhle ekucushweni komswakama nokunwebeka kwesikhumba.
Ukudla okucebile nge-carotenoids izaqathi, ubhatata, ithanga, i-butternut squash, upelepele osawolintshi, i-grapefruit, utamatisi, nemifino enamaqabunga.
Ama-Anthocyanins
Ama-anthocyanins ama-pigments atholakala ezithelweni ezithile nemifino ebhubhisa ama-radicals mahhala futhi inciphise ukuvuvukala.
Ukudla okuphezulu kuma-anthocyanins ama-cherries, amahalananda, amagilebhisi abomvu, amaplamu, iklabishi elibomvu, nesitshalo seqanda.
Ama-polyphenols
I-Polyphenols yizinhlanganisela ezitholakala ekudleni okuthile kwezitshalo ezivikelayo ekucindezelekeni kwe-oxidative.
Ukudla okunothe ngama-polyphenols zihlanganisa amajikijolo, iklabishi elibomvu, isipinashi, amafutha omnqumo, ama-apula, ushokoledi omnyama, netiye eliluhlaza.
Yikuphi ukudla okwenza umonakalo omkhulu esikhumbeni sakho?
Nguyen: Umzimba wakho ungasula kuphela ukudla okuvuvukalayo ngaphambi kokuba kuphakame izinkinga zesikhumba. Ngokuphambene, ukudla okungakacutshungulwa, ukudla okunomsoco kusiza ukulungisa nokuvuselela isikhumba.
Okuvame kakhulu ukuzwela kokudla esikubonayo phakathi kwamakhasimende e-Methodology ukuzwela ukolweni, i-gluten, nobisi. Ukudla okucutshungulwe kakhulu nakho kuholela ezinkingeni zempilo yamathumbu kanye nezinkinga zesikhumba. Lokhu kudla kufaka izithako okunzima ukuzisho noma ezizwakalayo ezisolisayo ongeke upheke ngazo ekhaya. Imboni yokudla isebenzisa lezi zithako ukuze ithuthukise impilo yeshalofu, ukunambitheka, iphunga, nokuthungwa kokudla obekuzokonakala ngokushesha.
Holtzer: Nakuba kungekho ukudla okukodwa okunesibopho sokulimaza isikhumba, ukudla okuthile neziphuzo kufanele kulinganiselwe ukuze kugcinwe futhi kukhuthaze impilo yesikhumba. Lokho akusho ukuthi lokhu kudla akukwazi ukungena ekudleni okunempilo, okunomsoco, kodwa ngincoma ukunciphisa ukudla komuntu.
- Utshwala. Utshwala busebenza njenge-diuretic, okusho ukuthi busiza umzimba ukukhipha uketshezi oluthe xaxa ngokukhiqiza umchamo owengeziwe. Lokhu kusho ukuthi kungaba super dehydrating. Abaningi bethu bajwayelene nomuzwa wokuvuka ngemva kokuphuza ubusuku bonke—kunjengokungathi wonke amanzi asemhlabeni ngeke akuqede ukoma kwethu. Ukuphelelwa amanzi emzimbeni kungaholela esikhumbeni esomile, izindebe zomile, nokuncipha kokunwebeka kwesikhumba. Ngakho-ke, ngincoma ukuthi wonge utshwala ngezikhathi ezithile futhi uqaphele ukuphuza amanzi engeziwe noma nini lapho uphuza utshwala.
- Ama-carbohydrate ahlanzekile. Ukudla okunenkomba ephezulu ye-glycemic, njengoshukela ocolisisiwe nesinkwa esimhlophe, kugayeka ngokushesha futhi kudonswe—okuholela ekwenyukeni ngokushesha kweglucose yegazi kanye namazinga aphezulu ahambisanayo e-insulin.
- Ama-carbohydrate acwengekile aphezulu. Ukudla okunenkomba ephezulu ye-glycemic, njengoshukela ocolisisiwe nesinkwa esimhlophe, kugaywa ngokushesha futhi kudonswe, okuholela ekwenyukeni ngokushesha kweglucose yegazi kanye namazinga aphezulu ahambisanayo e-insulin. Amazinga aphezulu e-insulin aboniswe ukuthi adlala indima ku-pathogenesis yezinduna kanye nokuvuvukala kwesikhumba. Khomba ukuthola ama-carbohydrates amaningi ekudleni okuphelele, emithonjeni ye-fiber ephezulu.
Ukushoda Komsoco Okungaholela Empilweni Yesikhumba Ebuthakathaka
U-Holtzer wephula okumbalwa kokushoda kwezakhi ezibalulekile okungaba nomthelela empilweni yesikhumba ebuthaka.
- Ukuntula amaprotheni. Amaprotheni adlala indima ebalulekile empilweni yesikhumba nasekulungiseni. Amaprotheni aqukethe ama-amino acid, okuyizinto zokwakha zamangqamuzana amaningi emzimbeni—kuhlanganise namaseli esikhumba. Ukudla ukudla okunothe ngemithombo yamaprotheni okudla kungasiza ekukhuleni kwamangqamuzana esikhumba nokulungisa. Ngincoma ukuthi ufake amaprotheni kukho konke ukudla nokudla okulula okudlayo.
- Zinc. I-Zinc iyiminerali elandelanayo esebenza namasosha omzimba ukuvikela nokulwa namabhaktheriya namagciwane. I-Zinc nayo idlala indima ekukhiqizweni kwe-DNA namaprotheni. Ukuntuleka kwe-zinc kungaholela esikhumbeni esomile nesinoqweqwe. Ezimweni ezimbi kakhulu, kungaholela ezimweni zesikhumba ezivuvukalayo njenge-eczema, induna, i-rosacea noma izilonda.
- Ivithamini C. I-Vitamin C iyi-antioxidant enamandla ebalulekile ekuhlanganiseni kwe-collagen esikhumbeni. Umzimba womuntu awukwazi ukuhlanganisa uvithamini C, ngakho-ke kufanele siwuthole ekudleni kwethu. Ukudla okunothe ngovithamini C kufaka i-kiwi, upelepele, izithelo ezisawolintshi, i-broccoli, i-cantaloupe, ama-strawberry, namahlumela aseBrussels.
Kuthatha isikhathi esingakanani ukuthi izinguquko zokudla zithuthukise isikhumba?
Holtzer: Ubudlelwano phakathi kokudla kanye nempilo yesikhumba yinto yesikhathi eside. Ngolunye usuku lokudla ngokuzitika ngeke kubangele izinkinga ezinkulu zesikhumba. Okubaluleke kakhulu ukugxila emaphethini akho jikelele. Isikhathi esiningi, kubalulekile ukwenza imikhuba yokudla okunempilo esikhumbeni, njengokuphuza amanzi, ukudla ukudla okunhlobonhlobo, kanye nokunciphisa ukudla okuvuvukalayo.
Nguyen: Isizathu sokuthi abantu abaningi bangaqapheli ukuthi ukudla nesikhumba kuxhumene kakhulu—futhi bamosha imali eningi emikhiqizweni ebizayo yokunakekela isikhumba ebhekana nezimpawu hhayi izimbangela—siwukuthi kungathatha izinyanga ezimbili ukuba izinguquko zokudla zibonakale esikhumbeni sakho. .
Akufani nokuthi udla ushizi bese uthola induna ebangelwa ushizi ngakusasa. Amaqhubu abangelwa ubisi angase angabonakali ebusweni bakho amasonto angu-4-6. Yingakho uma usola ukuthi ukudla kwakho kubangela izinkinga zesikhumba, udinga ukuhlanza ukudla kwakho kuqala okungenani izinyanga ezimbili ukuze ubone ukuthi izinguquko zakho ziyasebenza yini.
Iyiphi indima izithasiselo ezidlalayo ekusekeleni impilo yesikhumba?
I-Holzer: Awukwazi ukwedlula ukudla okungenamsoco. Ngihlale ngincoma ukuthi sigxile ekutholeni iningi ukudla okunomsoco okuvela emithonjeni yokudla okuphelele. Ukudla ukudla okunothe ngamaprotheni angenamafutha, izithelo nemifino ehlukahlukene, okusanhlamvu okuphelele, namafutha anempilo kungaqinisekisa ukuthi uhlangabezana nazo zonke izidingo zakho ezinkulu kanye nama-micronutrient.
Uma sekushiwo, izithasiselo zingaba usizo ekwenzeni lokho kanye elikushoyo igama—engeza ukudla okunempilo. Isibonelo, uma wazi ukuthi awukujabuleli ukudla okuningi okunamafutha acid e-omega-3 (njengamafutha omnqumo, amantongomane, imbewu, i-salmon, nokwatapheya), kungase kube ukuhlakanipha ukuthatha isithasiselo se-omega-3 sansuku zonke. Uma ungeyena umlandeli omkhulu wamaprotheni, kuyasiza ukuncika ezithasiselweni ezifana nezimpushana zamaprotheni ukusiza ukuqinisekisa ukuthi uthola okwanele.
Nguyen: Awudingi izithasiselo ukusiza isikhumba sakho sikhanye. Ungafika lapho uma uhambisana nokugwema ukudla okudala izinkinga zesikhumba sakho futhi uhlale udla ukudla nsuku zonke okuthuthukisa impilo yamathumbu. Uma udla ngale ndlela 90% wesikhathi, uzoba nesikhumba esimangalisayo.
Kodwa-ke, uma ukudla kwakho sekulungiselelwe ngokugcwele, ungathuthukisa impilo yesikhumba sakho ngokudla njalo ithambo elisedlisiwe lekhwalithi ephezulu noma umhluzi wenhlanzi noma inyama yenkomo efunzwe utshani yekhwalithi ephezulu noma isithasiselo se-collagen sasolwandle sasendle.
by
Leave a reply