Ambiri mwina adamva kuti maselo amthupi lathu amakonzanso kwathunthu zaka zisanu ndi ziwiri. Komabe, kwa magulu am'magulu osiyanasiyana, nthawi yokonzanso ndiyosiyana: yayifupi kwambiri - yochepera mwezi - m'maselo a epidermal. Chifukwa chake, monga madotolo amanenera, zimatenga nthawi yaying'ono kuti musinthe (kapena kukulitsa) mawonekedwe a khungu la nkhope. Kuphatikiza ndi chithandizo cha zakudya.
Pozindikira Zipolopolo Zothandizira
Ngakhale mawu wamba ndiabwino - monga upangiri wodziwika bwino "idyani zakudya zochepa zamzitini, masamba ambiri ndi ndiwo zamasamba." Koma palinso "zipolopolo zowona" zomwe zimagwira ntchito mwamphamvu, zowona. Tinawagawa m’magulu.
antioxidants
Lingaliro lalikulu pakulimbana ndi nkhope yokongola ndi ma antioxidants: mankhwala omwe amamenyera mopanda malire. Zopitilira muyeso zaulere zimapangidwa chifukwa chakuti timadya zakudya zokhala ndi zoteteza, kupumira utsi wa fodya, kumwa mankhwala, kukhala mdera losavomerezeka, ndi zina zambiri, nthawi zonse timasowa elektroni imodzi. Amayesetsa kuchichotsa m'maselo athunthu ndipo motero amawononga maselo athu. Zowononga zaulere zimawerengedwa kuti ndizomwe zimayambitsa ukalamba, ndipo ma antioxidants amatha kuwachotsera. Zotsatirazi zimaphatikizapo mavitamini A, E, C ndi zina zambiri, koma nthawi zambiri zimanenedwa ngati kuchuluka kwa kuyenera kwawo.
Kodi: blueberries, cranberries, plums ndi strawberries; nyemba zosiyanasiyana, artichokes, kabichi wamba, ziphuphu za Brussels ndi broccoli, sipinachi, beets; mtedza, prunes.
Mafuta a Polyunsaturated acids
Pomwe kumayambiriro kwa zaka za m'ma 1940 wojambula ku Sweden Ingrid bergman adakhala katswiri waku kanema ku America, adalandira dzina loti "mkaka wamkaka waku Scandinavia". Khungu lake linali langwiro ndipo samasowa zopakapaka. Izi, zachidziwikire, zidathandizidwa kwambiri ndi zakudya zaku Scandinavia - nsomba zambiri zomwe zimakhala ndi polyunsaturated mafuta acids omega-3 ndi omega-6. Amakhala ndi udindo wololeza nembanemba yama cell kulola michere kulowa m'maselo ndikusunga chinyezi, zomwe zimapangitsa khungu kuwoneka laling'ono komanso lolimba.
Kodi: mafuta ochuluka kumpoto kwa nsomba, mtedza, mafuta a fulakesi.
Zokolola za mkaka
Chodabwitsa n'chakuti mkaka unapanga mndandandawo chifukwa cha vitamini A, osati calcium yolemekezeka. Malinga ndi akatswiri azakudya, si zamoyo zonse zomwe zimatha kutenga vitamini A wofunikira pakukongola, mwachitsanzo, kuchokera ku kaloti - koma muzakudya zamkaka wothira ndi "zokhulupirika" kwambiri ndipo zimawonedwa ndi aliyense. Bhonasi yowonjezera ndi yoghurt yokhala ndi mabakiteriya amoyo kapena ma enzyme omwe ali ndi phindu pa chimbudzi (zikakhala bwino, poizoni wocheperako amakhalabe).
Kodi: kanyumba tchizi ndi yogurt, tchizi tating'ono ndi tokhwima, kefir ndi yoghurts. Mukamachita izi, sankhani ma kalori ochepa, zakudya zachilengedwe, zopanda zowonjezera zowonjezera zipatso - zopangidwira zokha.
Zakudya zokhala ndi Selenium
Mukawerenga magazini apadera, mwachitsanzo kapena, mutha kudziwa kuti selenium ndiyofunikira pakhungu. Zimateteza kuti zisamataye msanga, komanso kufa ndi njala ya oxygen, komanso ku cheza choipa cha ultraviolet. Mwa njira, mbewu zonse zomwe zili ndimtunduwu zimakwaniritsa ntchito ina yofunikira - zimapereka kukhutira ndikutipulumutsa kuti tisadzaze m'mimba mwathu ndi chakudya "choyera" monga buledi ndi masikono okoma, omwe sali othandiza kwa chiwonetserochi, komanso nkhope.
Kodi: buledi wamphumphu, chimanga chonse, muesli, chimanga, nsomba, adyo, yisiti ya brewer.
Sulfide
Mchere wina wokongola ndi sulufule (kumbukirani akasupe a sulfuric ochiritsa). Sulfides - mankhwala osiyanasiyana a sulfure - amapezeka muzinthu zambiri, koma amayamwa kwambiri yaiwisi, chifukwa chake ndikofunikira kuyika, mwachitsanzo, anyezi yaiwisi ndi tsabola wa belu mu saladi, kutaya parsley "kuchokera m'mundamo. "M'mbale yomwe yachotsedwa kale pamoto ndipo pali tchizi zopangidwa kuchokera ku mkaka wosaphika (awa, mwachitsanzo, parmesan ndi mozzarella).
Kodi: mazira, nsomba, nyama, tchizi, mtedza, chimanga.
Adani a khungu lokongola komanso lathanzi
Mafuta, zokometsera, yokazinga - khungu limakhala lamafuta
Kusuta - pores amakula
Mchere, zokometsera - khungu limakwiya mosavuta ndikutupa
Zakudya zamatenda - mawonekedwe akuwonongeka
Chokoma, khofi - ziphuphu zakumaso ndi kuyabwa kuoneka
Zachidziwikire, simuyenera kusiya kwathunthu mbale zotere (mwina mumakonda zonsezi). Ngati mukudziwa nthawi yoti muime, china chake chitha kukhala chopindulitsa - mwachitsanzo, zonunkhira zimakhala ndi ma antioxidants, ndipo ngati simudya curry tsiku lililonse, koma patchuthi, munthuyo amangosangalala. Komanso chinthu chimodzi: musaiwale kuti khungu ndi chisonyezero cha momwe thupi lilili, ndipo ngati, mwachitsanzo, nthawi zonse mumayika chakudyacho m'mimba ndi zakudya zosapatsa thanzi, mawonetseredwe akunja satenga nthawi.
Zambiri mwazinthu zomwe zalembedwa sizingangolowetsedwa kokha. Palibe amene angakayikire ubwino wa masks achilengedwe ndi mafuta odzola.
Black currant - whitens ndi kumangitsa pores
Froberries - imakongoletsa khungu, imathandizira kuyabwa ndipo imagwira ntchito ngati mankhwala opha tizilombo
Mkhaka - yoyera komanso yotsitsimula
Kaloti - imafewa ndikubwezeretsanso mphamvu
Mbatata zatsopano - Amachotsa kutopa ndikuchepetsa khungu
Maluwa atsopano - amatonthoza komanso amatsitsimula
Tiyi yaukhondo - ayezi tiyi amalira, kumalimbitsa mitsempha
Chitseko - kusalaza makwinya ndikuyeretsa
oatmeal - imatsitsimutsa
Kwa maski opangidwa kunyumba, amalangizidwa kupaka ndiwo zamasamba zolimba ndi zipatso pa grater wabwino, ndikukanda zipatso zowutsa mudyo ndi mphanda. Mavitamini osakaniza akhoza kuchepetsedwa ndi mafuta kapena uchi.