Umhlaza wesibeletho ngowesibini ochaphazeleka kwinani labesilisa, ke kubalulekile ukuba unonophele kuthintelo lwayo. Khangela ukuba kukuphi ukutya okunokukunceda ukuthintela ukugula.

Isalathiso semixholo

Tomate

Iitumato zixhaphake kakhulu kwaye esinye sezizathu eziphambili kukungafani kwazo. Ukongeza, ukutya kutyebile kwi-lycopene, i-antioxidant enamandla amakhulu okukhusela iiseli zeprotate ngokuchasene notshintsho oluyingozi, njengokuphindaphindwa okungalawulwayo okwenzeka ekukhuleni kwethumba.

I-Lycopene ingcono ifunxwe ngumzimba xa iphantsi kwamaqondo obushushu aphezulu, ke kuyacetyiswa ukuba ubilise iitumato, uzigcobe, okanye uzikhonze njenge-sauce.

I-Brazil Nuts

I-nut yaseBrazil eyaziwayo kwaye imnandi ityebile kwi-selenium, izimbiwa ezinamandla aphezulu e-antioxidant anceda ukuthintela umhlaza. I-Selenium inokufumaneka kwisixa esikhulu kukutya okufana nomgubo wengqolowa, izikhupha zamaqanda kunye nenkukhu.

Izityalo zeCruciferous

Imifuno yeCruciferous, enje nge-broccoli, icauliflower, ikhaphetshu, ihlumelo laseBrussels, kunye nekhaphetshu, zonke zityebile kwi-sulforaphane kunye ne-indole-3-carbinol (antioxidants) kwaye inokuba ngamadlelane abalulekileyo kumlo wokulwa nomhlaza webele.

Itiye elihlaza

Iti eluhlaza, ekwabizwa ngokuba namandla ayo okunciphisa kunye nokukhawulezisa imetabolism, ityebile kwii-isoflavones kunye neepolyphenols, zombini ezizezakha mzimba. Ezi zondlo zifumaneka nakwiziqhamo nakwimifuno, iisoyi, kunye newayini ebomvu.

Pescado

Inyama yentlanzi emhlophe yenye yezona ndawo zityebileyo ze-omega-3, uhlobo olulungileyo lwamafutha ane-anti-inflammatory action kunye ne-antioxidant. Ke ngoko, ukusetyenziswa kwenyama yentlanzi kunokuba luncedo ekuthinteleni umhlaza wedlala lobudoda. Inketho elungileyo yikhowudi.