Khungu lathu ndi chizindikiro chowonekera bwino cha momwe timachitira ndi thupi lathu. Pambuyo pake, ndife zomwe timadya, chifukwa chake zakudya zathu zimawonekera mu chiwalo chachikulu kwambiri cha thupi lathu - khungu. Mwachitsanzo, kafukufuku wina waposachedwapa akusonyeza kuti zakudya za ku Mediterranean zingathandize kuti kutalika kwa telomere kukhale kotalika, komwe kumapangitsa kuti ukalamba uchepe. Kafukufukuyu adathandizira kuzindikira zakudya zomwe zingalepheretse kuwonongeka kwa chilengedwe. Zakudyazi zimasunga chinyezi m'thupi ndikupangitsa khungu kukhala lowala.
Zakudya zopatsa thanzi komanso zopatsa thanzi zozikidwa pazakudya zonse zimathandizira kwambiri kuchepetsa kuopsa kwa matenda osiyanasiyana ndikuchepetsa ukalamba. Ngati muipitsa thupi lanu ndi chakudya chovulaza, chochepa, mudzawoneka ndi kumva choncho!
Kumene, cholowa zinthu, ndi dzuwa, ndi khalidwe la chisamaliro khungu, ndi kuchuluka kwa madzimadzi ankadya zofunika, koma ngati inu mukhoza kuyang'ana ndi kumva bwino, popanda makwinya, ndi yosalala, fabulously wokongola khungu, ntchito mankhwala oyenera, ndiye muyenera kuyesa!
Zogulitsazi zimachepetsa kutupa ndikuteteza ku kupsinjika kwa chilengedwe komanso kuwonongeka kwakukulu kwaulere, kuti khungu lanu likhalebe lokongola komanso lathanzi:
- Zipatso
Ma Blueberries, mabulosi akuda, raspberries ndi cranberries ali ndi antioxidants ambiri - flavonols, anthocyanins, ndi vitamini C, omwe amathandiza kuchepetsa kukalamba kwa maselo. Zipatso zakuda, zakuda ndi zabuluu zimakhala ndi zotsutsana kwambiri ndi ukalamba chifukwa zimakhala ndi ma antioxidants ambiri.
- Leafy amadyera
Masamba obiriwira amdima, makamaka sipinachi ndi masamba a collard, ali ndi antioxidants a lutein ndi zeaxanthin ndipo amathandizira kuteteza thupi ku zotsatira zoyipa za kuwonekera kwa UV. Nthawi zonse khungu likakhala ndi kuwala kwa dzuwa, limavutika, ndipo kuwonjezereka kwa kuwonongeka kumayambitsa kuwonongeka kwa epidermal DNA, kutupa kosalekeza, kupsinjika kwa okosijeni komanso kupondereza chitetezo cha T-cell. Izi zimawonjezera chiopsezo cha khansa yapakhungu ndikufulumizitsa ukalamba wa khungu. Kafukufukuyu anapeza kuti amayi omwe amadya kwambiri masamba obiriwira ndi achikasu amakhala ndi makwinya ochepa.
- nkhaka
Iwo ali olemera mu silica, amene amathandiza kupanga kolajeni, amene amalepheretsa maonekedwe a makwinya.
- gwafa
Gwero lamphamvu la Vitamini C, lomwe limathandizira kupanga kolajeni ndikuwongolera mawonekedwe akhungu.
- tomato
Amakhala ndi lycopene (monga mavwende, mwa njira!), Zomwe zimakhala ngati zoteteza dzuwa "mkati" ndipo zimateteza khungu ku kuwala kwa UV, maonekedwe a mawanga ndi ukalamba. Tomato alinso ndi vitamini C ndi potaziyamu, zomwe zimayang'anira chinyezi ndi michere m'maselo a khungu.
- Peyala
Mafuta ake amafuta amathandizira kukhala ndi thanzi lamafuta apakhungu, pomwe vitamini E ndi biotin amapereka chithandizo chamankhwala pakhungu, zikhadabo ndi tsitsi.
- garnet
Lili ndi ellagic acid ndi punicalagin, zomwe zimachepetsa ukalamba wa khungu mwa kupondereza ma free radicals komanso kuteteza collagen pakhungu.
- Nsomba zakutchire
Nsomba zakutchire (makamaka zamafuta) monga sardines, herring, mackerel ndi salimoni zili ndi omega-3 fatty acids, zomwe zimapangitsa kuti khungu, tsitsi ndi zikhadabo zikhale ndi madzi komanso zimasunga khungu lokhazikika polimbitsa ma cell.
- Walnuts
Iwo ali olemera kwambiri mu polyunsaturated mafuta acids ndi vitamini E, omwe amagwira ntchito bwino polimbana ndi ukalamba komanso amakhala ndi anti-inflammatory properties.
- Chokoleti cha mdima
Ma antioxidants a flavanols mu nyemba za kaka amathandizira kuchepetsa kutupa kwa khungu komwe kumachitika chifukwa cha kuwala kwa UV. Chokoleti chakuda chabwino chimathandizira kuti magazi aziyenda bwino komanso kumapangitsa kuti khungu lizitha kusunga chinyezi, potero zimalepheretsa mawonekedwe a makwinya.