Ngokuchanekileyo yithi impilo entle kakhulu yile nto ingeyiyo i-DNA kuphela kunye nemini, kodwa nesondlo. Ukukhetha iimveliso ezigcwele iivithamini, uvuselela umsebenzi wamajoni omzimba. Kule nto siza kuxelela malunga nezityholo ezininzi ukuba kufanelekile ukongeza kuluhlu olulandelayo lokuthenga:
Icitrus
Uninzi lwabantu ngoko nangoko bakubongoza ngokukhawuleza kwiVitamin C emva kokubanda. Kungenxa yokuba inceda ukomeleza amajoni akho omzimba. Kukholelwa ukuba iVitamin C inyusa ukuveliswa kweLeukimi, edlala indima ephambili kumlo ochasene nosulelo. Phantse zonke ii-citrus stems zinexabiso elikhulu leVitamin C. kuba umzimba wakho ungavelisi kwaye ungayigcini, ufuna mihla le c ukugcina impilo. Idosi yosuku olucetyiswayo uninzi lwabantu abadala: 75 mg kubafazi, ama-90 mg kumadoda. Ukusuka kwiintlobo ezinjengo ukongeza ngokulula inani elincinci leli vithamini kuye nakuphi na ukutya. Iziqhamo zeCitrus ezidumileyo zibandakanya:
i-grapefruit
Ii-orenji
UClelelene
I-Mandarins
Lemons
Imimandla
I-Grapefruit - inye kuphela yeentlobo zeCitrus
Ifoto: HARTAHH.USPUS.com.
Ipepile ebomvu ebomvu
Ukuba ucinga ukuba kwiCitrus iziqhamo uninzi lwazo zonke iivithamini c kuzo zonke iziqhamo okanye imifuno, cinga kwakhona. Ipepile ebomvu ebomvu iqulethe izihlandlo ezi-3 zeVitamin C (i-127 MG) kuneFlorida orenji (i-45 mg). Ikwangumthombo otyebileyo we-beta carotene. Ukomeleza ukomeleza amajoni omzimba, iVithamin C inokukunceda ukugcina ulusu. I-Beta-carotene, ethi umzimba wakho ujika ube yiVitamin A, inceda ukugcina impilo kunye nolusu.
Ibrokholi
I-broccoli isityebi kwiivithamini A, C kwaye e, kunye nefayibha kunye nezinye ii-antioxidants ezininzi, zenye yezona mifuno ziluncedo ezinokubekwa kwiplate. Isitshixo sokugcina isixhobo sayo kukuyilungisa njengencinci kangangoko kunokwenzeka, kwaye ungcono - ungaphepheki kwaphela. Izifundo ezivela kwimithombo ethembekileyo ibonakalise ukuba ukupheka okwesibini yeyona ndlela ilungileyo yokugcina izondlo ezininzi zokutya.
Igalikhi
Igalikhi inokufumaneka phantse kuwo onke amakhitshi emhlabeni. Undinika i-piqual encinci kwaye ibalulekile kwimpilo yakho. Impucuko yakuqala yamkela ixabiso layo kumlo ochasene nosulelo. Igalikhi inokucothisa ukuqina kwemithambo, kwaye bubungqina obuthathaka obunceda ukunciphisa uxinzelelo lwegazi. Iipropathi ezivumayo zegalikhi zibonakala zibangelwa kukugxininiswa okuphezulu kwe-sulfur-enemimandla equlathe i-asticin.
Ginger
I-ginger yenye isithako apho abaninzi baphathwa khona emva kwesi sifo. I-ginger inceda ukunciphisa ukuvuvukala, okunceda ukunciphisa iintlungu zomqala kunye nezifo ze-iflammatory. I-Ginger ikwanceda kwi-nausea. Nangona i-ginger isetyenziswa kwiidessert ezininzi ezimnandi, igcina i-giqual ngendlela ye-gingeror, isalamane seCAPPAICIN. I-Ginger inokunciphisa iintlungu ezingapheliyo kwaye ikwazi nokuba nepropathi yamanqanaba e-cholesterol.
Ispinatshi
I-Spinach ingene kuluhlu lwethu kuphela ngenxa yokuba ityebile kwiVitamin C-inesityebi kwii-Antioxididants ezininzi kunye ne-Beta-carotene, enokwandisa amandla omzimba wethu ukujongana nosulelo. Njenge-broccoli, i-spinatshi iluncedo kakhulu ukuba ilungiselelwe kancinci kangangoko inakho ukugcina izondlo yayo. Nangona kunjalo, ukupheka okulula kwenza ukufunxa kweVitamin A kwaye kukuvumela ukuba ukhuphe ezinye izondlo kwi-ongualic acid, ambinti.
I-Spinatshi igcwele i-vitamin c
Ifoto: HARTAHH.USPUS.com.
I-yogurt
Jonga ii-yogurs, kwilebhile ebhalwe "ephilayo nesebenzayo nesebenzayo", njenge-yogurt yeGrisi. Ezi nkcubeko zinokuvuselela amajoni akho omzimba, encedisa ekulweni izifo. Zama ukuthenga i-yogurt elula, kwaye hayi ezo zinamathiwe kwaye zineswekile. Endaweni yoko, unokuyisusa i-yoganurt elula kunye neziqhamo ezisempilweni kwaye ijijeke ngobusi. I-Yoghurt inokuba ngumthombo obalaseleyo weVitamin D, ngoko ke zama ukukhetha i-ransiles enesidima. IVitamin D inceda ukulawula amajoni omzimba kwaye, njengoko kukholelwa, yonyusa ukukhuselwa kwendalo kwizifo.