Zamkatimu
1. Mtedza
Iwo ali olemera mu poly- ndi monounsaturated mafuta zidulo, amene ali chinthu chofunika kwambiri pa khungu kutsitsimuka ndi hydration… Muli ndi ma antioxidants omwe amathandizira kuchepetsa kutulutsa kwa okosijeni ndikuchedwetsa kusintha kwa zaka. Iwo ali odzaza ndi mavitamini A, E, B6 ndi B12, potaziyamu ndi calcium, zofunika kuti yachibadwa njira kagayidwe kachakudya pakhungu.
Sankhani mtedza uliwonse womwe mumakonda: kuwonjezera pa letesi wobiriwira, masamba, kapena ngati gawo la msuzi wa pesto.
2. Njere ya tirigu
Zakudya zogwira mtima izi sizimangothandiza kuti chimbudzi chikhale bwino, kuchotsa poizoni ndikunyenga kumverera kwa njala, komanso kuchitira ziphuphu zakumaso chifukwa cha kuchuluka kwa zinc.
Mchere wamcherewu umapangitsa khungu kukhala losalala komanso lotanuka chifukwa limathandiza kupanga collagen. Komanso, popanda izo, chilonda machiritso pa zosiyanasiyana mucous zimagwira ntchito zosiyanasiyana wosakwiya.
3.Beet
Nthawi zambiri iyi ndi masamba opatsa thanzi - pali zopatsa mphamvu 100 zokha mu 42 g ya beets ndi fiber yambiri. Koma beets ndi ofunika kwambiri ndi potaziyamu, omwe amateteza khungu ku kutaya kwambiri chinyezi. Timazolowera kudya beets wophika, koma ndi zabwino komanso zaiwisi mu saladi, pomwe samataya gramu imodzi yazakudya zawo.
4. Lolani kale
Algae apeza ufulu osati kukhala gawo la zodzikongoletsera za nkhope ndi thupi, komanso kukhalapo pa mbale yathu. Muli ndi alginic acid, yomwe ndi yosasinthika mu pulogalamu ya detox: imachotsa zinthu zovulaza m’thupi ndikulinganiza ntchito ya m’mimba.
Kukoma kwa m'nyanja sikophweka kugwa m'chikondi, koma ndikoyenera; monga njira yomaliza, pali njira ina mu mawonekedwe a m'nyanja zouma, zomwe zimagwiritsidwa ntchito mwakhama mu zakudya za ku Japan.
5. Mazira
Mazira amatipatsa mavitamini B, A ndi selenium, chinthu chofunika kwambiri pakhungu. Imathandizira kulimbana ndi ziphuphu, amalepheretsa mapangidwe mawanga zaka, imateteza ku ma free radicals ndipo imapangitsa khungu kukhala labwino komanso lotanuka. Kupatula apo, mapuloteni ndi ofunikira pa thanzi la tsitsi lanu: ngati akufuna kusiya nanu, yesetsani kuwasunga pazakudya zomwe mbale za dzira zimakhalapo 3-4 pa sabata.
6. Citrus
Ngati opanga zodzikongoletsera amakakamizika kudodometsa chifukwa cha kupangidwa kwa "phukusi" la vitamini C, lomwe lingalole kuti liperekedwe pakhungu limodzi ndi zonona popanda kutaya, ndiye kuti sitiyenera kuganiza mozama kuti tithetse. vuto ili.
Mu mawonekedwe othandiza kwambiri komanso osavuta kwa ife, vitamini C amapezeka wochuluka mu zipatso za citrus. Iye amaletsa kukalamba msanga ndipo imalimbikitsa kaphatikizidwe ka elastin - yomwe, pamodzi ndi collagen, imapereka 90% ya kupambana kwa khungu lachinyamata, kusunga kamvekedwe kake ndi kutsitsimuka.
7. Chiwindi
Ng'ombe kapena nkhuku: onse ali ndi kuchuluka kwa vitamini B2. Chiwindi cha cod, komanso foie gras, sichiyenera kutero - zomwe zili mu vitamini iyi sizokwera kwambiri. Ndipo B2 ndiyofunikira pakhungu chifukwa popanda iye amakhala pachiwopsezosachedwa redness ndi kuyabwa, dryness ndi dermatitis.
8. Peyala
Oleic acid, yomwe imakhala yochuluka mu mapeyala, amalimbikitsa kusinthika kwa khungu ndipo sizingalowe m'malo pazaka zomwe nkhope imayamba kuzimiririka pang'ono. Mapeyala amakhalanso ndi mavitamini a B ndi fiber.
Ubwino wa avocado ndikuti umachepetsa enzyme yomwe imapangitsa kuti collagen fibers iwonongeke ndikuyambitsa makwinya pamene khungu limakalamba. Kawirikawiri, pali chifukwa chokwanira chodyera mapeyala nthawi zonse.
9. Salimoni
Kapena nsomba, salimoni pinki, chum salimoni, trout. Salmonids ndi magwero osayerekezeka a omega-3 fatty acids omwe kuchepetsa kuwonongeka kwa collagen… Inde, kolajeni kumapangitsa khungu zotanuka.
Kuthamanga kwa makoma a khungu la khungu kumadalira omega-3. Nsomba imodzi ya magalamu 100 patsiku imakwaniritsa zosowa zathu za chinthu ichi. Monga bonasi - thanzi la mtima dongosolo.
10. Nyama
Odwala akafika kwa dokotala wotchuka wa opaleshoni ya pulasitiki wa ku Brazil pa nthawi yawo yoyamba, nthawi zina amawatumiza kunyumba - ndi malingaliro okonza zakudya. Mwakutero, phatikizani mapuloteni ambiri momwemo.
Ma amino acid ofunikira, omwe gwero lake lalikulu ndi nyama, ndi ofunikira mthupi lonse. Ndipo kuphatikizapo khungu, kotero kuti izo zinali kuchokera pakupanga ma cell atsopano… Ma amino acid awa amapezekanso mu mazira, mtedza, nyemba, koma palibe kwina kulikonse kumene kuli mitundu yosiyanasiyana monga ya nyama.