Izigebengu ezimbili eziyinhloko ezisheshisa inqubo yokuguga ukuchayeka elangeni kanye nokusetshenziswa kwemikhiqizo ye-glycation. Le mikhiqizo yakheka lapho amaprotheni noma amafutha ehlangana noshukela. Ukusebenzisa i-sunscreen nokunaka ukudla kwakho kungasiza ukuvikela isikhumba sakho kanye nempilo yakho yonke. Nalu uhlu lokudla okungu-11 okungasheshisa inqubo yokuguga.
1. Ukudla Okubabayo
Ukudla okubabayo kungabangela imithambo yegazi yakho ukuba inwebe, futhi ngisho nama-capillary amancane angaqhuma, okuholela kumabala ansomi ebusweni bakho. Uma une-rosacea, isimo esivamile kwabesifazane abangemva kokuya esikhathini, ukushisa okuvela ezinongo kungabangela ukuqubuka. Ukudla okubabayo nakho kwandisa izinga lokushisa lomzimba wakho, kukwenze ujuluke kakhulu. Umjuluko ohlanganiswe namagciwane esikhumbeni ungabangela izinduna namabala amnyama.
2. Ukudla Okuthosiwe
Ukudla okuthoswe ngamafutha emazingeni okushisa aphezulu kungaveza ama-radicals mahhala alimaza amangqamuzana esikhumba. Ukuchayeka kuma-radicals amahhala kusheshisa ukuguga ngenxa yokusabela okuphambene. Ukuxhumanisa kuthinta ama-molecule e-DNA futhi kungaba nomthelela ekunwebeni kwesikhumba. Ukwengeza, ukudla usawoti omningi ekudleni okuthosiwe kungakhipha amanzi esikhumbeni, okuholela ekuphelelweni amanzi emzimbeni futhi kwenze isikhumba sakho sithambekele ekubeni nemibimbi. Uma ungumuntu othanda ukudla okuthosiwe, ungashintshela kubhatata obhakiwe noma othosiwe. Ubhatata unothe ngethusi elilwa nokuguga, elisiza ukukhuthaza ukukhiqizwa kwe-collagen.
3. Ushukela
Ushukela ungesinye sezitha zesikhumba. Inomthelela ezinkingeni zesikhumba njengezinduna futhi isheshisa inqubo yokuguga. Ukudla okune-fructose ephezulu kungakwenza uguge ngaphambi kwesikhathi. I-Fructose iphazamisa ukusabela komzimba kwe-anabolic, okusiza ukwakha i-collagen ne-elastin ukugcina isikhumba sakho sinempilo.
4. Margarine
Isikhumba siyisitho esikhulu kunazo zonke emzimbeni, futhi konke okudlayo kungasithinta. Ama-margarine amaningi, ikakhulukazi amafomu aqinile, aqukethe amafutha e-trans. Bandisa i-cholesterol yakho “embi”, behlisa i-cholesterol “enhle”, futhi badale ukuvuvukala emzimbeni wakho wonke. Ukuvuvukala kuhlotshaniswa nesifo senhliziyo nesifo sohlangothi, izimo ezimbili ezingakwenza ubukeke umdala. Ucwaningo luye lwabonisa nokuthi abantu abavame ukudla imajarini babonisa izimpawu zokuguga ngaphambi kwesikhathi kunalabo abadla imajarini encane. Lawa mafutha e-trans enza isikhumba sibe sengozini kakhulu emisebeni ye-UV, i-collagen elimazayo kanye nokunwebeka kwesikhumba
5. Inyama Egayiwe
Inyama egayiwe njengobhekeni, amasoseji, i-ham, nenyama ye-deli iyabhenywa, ifakwe izinongo, noma ifakwe usawoti ukuze ihlale isikhathi eside ngaphandle kokonakala. Lokhu kubenza babe mnandi futhi babe yingozi. Le nyama iqukethe amazinga aphezulu amafutha agcwele, i-sodium, nama-sulfite, angaqeda amanzi esikhumbeni futhi abangele ukuvuvukala okwenza i-collagen ibe buthaka. Ukwengeza amaprotheni, ungashintsha usuka enyameni egayiwe uye emaqandeni, ubhontshisi, noma inyama ethambile njengenkukhu, ecebile ngamaprotheni nama-amino acid abalulekile ukuze kuhlanganiswe i-collagen.
6. Yobisi
Abanye abantu baye baqaphela izinguquko ezinhle esikhumbeni sabo ngemva kokusika ubisi, kuyilapho abanye bengawuboni umehluko omkhulu. Umthelela wobisi ekugugeni uncike emzimbeni womuntu ngamunye. Kwabanye, ubisi lungandisa ukuvuvukala emzimbeni futhi luholele ekucindezelekeni kwe-oxidative. Ukucindezeleka kwe-oxidative kungenye yezimbangela eziyinhloko zokuguga ngaphambi kwesikhathi. Ukudla okuphansi kwemikhiqizo yobisi neyobisi kungavikela isikhumba engozini yokushwabana.
7. Iziphuzo Ezithambile Neziphuzo Zamandla
Lapho udla kakhulu iziphuzo ezibandayo neziphuzo ezinamandla, amaseli omzimba wakho akhula ngokushesha. Ziqukethe ushukela omningi. Ushukela uwumthombo wokudla wamagciwane emlonyeni. Amagciwane adla ushukela nawo akhiqiza ama-asidi aguguleka koqweqwe lwawo lwamazinyo futhi abangele imigodi. Okunye okungalungile kokudla iziphuzo ezibandayo eziningi kakhulu kuhlanganisa ukukhuluphala kanye nengozi eyengeziwe yokushaywa unhlangothi kanye nokuwohloka komqondo.
8. Utshwala Neziphuzo Ezine-caffeine
I-caffeine isebenza njenge-diuretic, okuholela ekuphelelweni kwamanzi emzimbeni. Lapho umzimba wakho ungenawo amanzi, isikhumba sakho siyayeka ukuqeda ubuthi, siwenze uthambekele ekomeni, i-psoriasis, nemibimbi. Utshwala bungabangela izinkinga eziningi zesikhumba, njengokukhukhumala, ububomvu, ukulahleka kwe-collagen, nemibimbi. Utshwala buqeda imisoco, i-hydration, namazinga kavithamini A emzimbeni wakho, konke okuthinta ngokuqondile imibimbi. I-Vitamin A ibalulekile ekukhuleni kwamaseli amasha kanye nokukhiqizwa kwe-collagen, ukuqinisekisa ukunwebeka kwesikhumba nokuvimbela imibimbi.
9. Ukudla Okuthosiwe
Ukudla osiwe kuphakathi kwezinhlobo zokudla okubangela ukuguga ngaphambi kwesikhathi. Aqukethe amafutha amaningi angaholela ku-atherosclerosis futhi andise ingozi yokushaywa unhlangothi. Futhi aqukethe ushukela omningi, ongabangela isifo sikashukela, umfutho wegazi ophakeme, nokubola kwamazinyo. Ukosa inyama emazingeni okushisa aphezulu nakho kungashintsha izingxenye zokudla, kukhiqize ama-metabolites angakhuthaza ukusabela kokuvuvukala, okwandisa ingozi yezifo ezifana nesifo samathambo, ukucindezeleka, i-Alzheimer’s, neminye imidlavuza.
10. Ukudla Okuphekwa Emazingeni Aphakeme
Amanye amafutha aqukethe amazinga aphezulu e-polyunsaturated fatty acids, njengamafutha ommbila noma amafutha kajikaneilanga. Lezi zingakhiqiza ama-radicals mahhala ayingozi futhi zandise ukuvuvukala emzimbeni. Uma uthosa noma usebenzisa amazinga okushisa aphezulu nsuku zonke ukupheka ukudla okunamafutha, ingozi yokukhiqiza ama-radicals mahhala iphezulu. Nokho, lokhu akusho ukuthi wonke amafutha ayingozi empilweni. Uma kuziwa ekuvimbeleni imibimbi, khetha amafutha e-monounsaturated ukusiza ukugcina umswakama esikhumbeni. Ungashintsha usuka emafutheni emifino uye emafutheni omnqumo. Amafutha omnqumo anothile ngama-antioxidants, uvithamini E, ama-phytosterols, futhi anciphisa ukuvuvukala.
11. Amakhekhe Elayisi
Nakuba amaqebelengwane elayisi evame ukubhekwa njengokudla okulula okubonakala kunempilo, lokhu akulona iqiniso esikhumbeni. Amaqebelengwane elayisi anenkomba ephezulu ye-glycemic futhi angabangela amazinga kashukela egazini ukuthi anyuke. Ukwenyuka kwamazinga kashukela egazini kunomthelela ekugugeni ngokushesha futhi kungabangela imibimbi eyengeziwe.
Nalu uhlu lokudla okungabangela ukuguga ngaphambi kwesikhathi. Nokho, lokhu akusho ukuthi kufanele ugweme konke ukudla okubalwe ngenhla. Into ebalulekile ukwakha ukudla kwesayensi nokulinganisela hhayi ukuzitika ngokweqile emikhiqizweni engenampilo.