Nutrition kunye tan: kufuneka ukuba ufumane tan?

Sifumana ithoni ulusu emnyama ngenxa melanin, kukhutshwe umzimba wethu. ukukwazi Umntu ukuphuhlisa umntu yayo ephezulu ngezantsi, oko kubangelwa phawu yemfuza. Abantu abane ukukhanya uhlobo ulusu efika nzima kakhulu, ngoko bafuna zonke iindlela kunokwenzeka ukuba kube lula inkqubo okufumana tan.

Kuba abantu ngesikhumba enobulungisa, kukho sunblock ezikhethekileyo ekhuthaza ukwenziwa kwemelanin, zinceda ukuba abe nombala segolide ulusu kwabo intswelo sombala yayo. Noko ke, inkathalo efanelekileyo umzimba akukho isiqinisekiso sempumelelo. Ukuze ufumane i tan entle, kufuneka iseti amanyathelo ejolise ulungiselela umzimba lokuba UV eyingozi.

Enye indlela ebalulekileyo isandi isikhumba enhle - isondlo esifanelekileyo. Xa ukusetyenziswa kwemveliso ezithile ithuba lokuba ufumane tan linyuke kakhulu.

Into yokuqala ukuveza ukuba ukutya iminqathe kunceda tikaka kakhulu.

Iminqathe ziqulethe izixa ezikhulu ibeta-carotene, kunye nabantu abaninzi uye ucinge ukuba nguye onoxanduva yokuqala ekufunyanweni kolunye heres Nakuba kunjalo, phantse nafuthe ulusu uvakalelo-UV reyi, beta-carotene. peculiarity yayo siyifumana "ithinti" isiphumo ngenxa nokwanda eluswini. Ngoko ke, esebenzisa isixa esikhulu leminqathe, wena esichengeni ukuze ufumane ibala elityheli. Ukuba ngaba une ulusu yayiyinzwakazi encamisileyo, oku khangela buhlungu, kodwa ukuba ummeli uhlobo ndife mnyama, ngoko ke abanye ingene kwamathandabuzo ukuba unayo na iingcambu Chinese. iminqathe Ukutya kufuneka iyeza, umzekelo, ukusela iglasi juice somnqatha siqalise ngosuku okanye ukudibanisa isaladi yemifuno. Ngexesha kushushu, ungenza endaweni iminqathe yeepesika, iiapilkosi, melon okanye ivatala. Zezona ityebileyo beta-carotene.

ioli zikajongilanga kunye namafutha omnquma, iiamangile kunye walnuts ziqulathe vitamin E likhusela ngokuchaseneyo radicals ezamahala, ngamanye nokuthintela ekugugeni ulusu nomzimba.

Orange, grapefruit, yelamuni kunye tangerine ziqulathe isixa esikhulu vitamin C. Le efunekayo ngexesha efudumeleyo, njengoko imali echithwa phantsi kwempembelelo kwelanga. Sohlobo ayo ezi kwezikhumba elungileyo isilumeki, ukuba uzisebenzise mihla le ngokuxuba ngamanzi umlinganiselo omnye komnye. Nangona kunjalo, ukukhetha le ndlela belungiselela yomzimba tan, umele ulumke: inani elikhulu incindi citrus yendalo kunokukhokelela komzimba.

Njengoko iimveliso ezininzi 'eyiyo' kumlo ilinda isandi isikhumba enhle, uluhlu iimveliso igalelo kwimveliso-bala lintsundu, ibanzi kwaye zahlukene.

Itshizi, cottage itshizi, amaqanda, intlanzi olunamafutha, isibindi akuyi kunceda kuphela tikaka yokufumana, kodwa asize solusu kwakhona ngenxa isiqulatho eliphezulu vitamin okunamafutha acid okanye nokukhuthaza iseli ngokutsha.

Ukuba ufuna ukulungiselela umzimba wakho tan, zama ukuba awadubadube etshaya kunye namanqatha, nidle ekunene: ukutya intlanzi igcadiweyo, inyama kunye nemifuno fresh. I protein equlethwe imveliso imvelaphi ophilileyo, hlale endaweni iprotini yemifuno (umz, iimbotyi kwakhona ikhuthaza melanin). Endaweni yokuba chocolate kunye nomgubo ethintela tikaka, bezila ukudla ngokwakho amandongomane kunye neziqhamo yomile; neentyantyambo zeamangile, amakhiwane, ngamandongo-, walnuts, uyawathena.

Emva ukudla, unceda kuphela isikhumba sakho ukuba Tan, kodwa ukuphucula imeko yayo, yaye mhlawumbi ndiya kugungxula off wayedla extra nkqu ezimbalwa.

Musa ukulibala malunga indlela edibeneyo. Akukho nje, ukusetyenziswa izithambiso ezizodwa kwezikhumba. Emva koko uya kuba nako ukubonisa impilo tan nokuhomba kwethu, emnandi lesikhumba sabo.