Kutentha kofanana ndi kokongola ndi maloto a ambiri. Ndipo kuti mupeze zotsatira zodabwitsa, mutha kusinthana ndi chakudya panthawi yopuma, zomwe zingathandize izi. Zogulitsa zopangira utoto wokongola ziyenera kukhala ndi beta-carotene, lycopene, selenium, vitamini E, tyrosine ndi tryptophan kuti zikuthandizeni kukhala osakanizika.
Nyama yofiira ndi chiwindi nyama ndi zabwino kwa thupi, makamaka kupsya ndi dzuwa. Zakudya izi zimakhala ndi tyrosine, mchere wosiyanasiyana womwe umathandizira kupanga melanin, pigment. Mukadya zakudya izi, kutentha kwanu kudzakhala nthawi yayitali.
nsomba ndi nsomba ali ndi polyunsaturated mafuta acids omega-3 ndi omega-6, mavitamini A, D, E, gulu B, tyrosine. Nsomba timapitiriza chitetezo chokwanira ndi kumathandiza kuteteza khungu ku aukali cheza ultraviolet, kuchotsa flaking ndi normalize m`thupi madzi bwino, amene ndi bwino dzuwa anapsa ndi khungu.
Kaloti amatchedwa ndiwo zamasamba zoyamba za tani wokongola, chifukwa ndi gwero labwino kwambiri la beta-carotene. Chifukwa cha kaloti, chitetezo chokwanira chimawonjezeka, masomphenya amayenda bwino, mano amakhala amphamvu. Ngati mumamwa kapu ya madzi a karoti tsiku lililonse, tani yokongola ya chokoleti imatsimikizika.
tomato zimathandizanso kugawa tani mofanana pathupi, ndikuteteza khungu ku dzuwa lotentha. Tomato ali ndi mchere wambiri, mavitamini a B ndi lycopene. Kumwa madzi a phwetekere kumathandizanso kuchepetsa chiopsezo cha khansa yapakhungu.
Apricots ali gwero la beta-carotene, mavitamini PP, B, phosphorous, iron ndi bioflavonoids. Kutentha kumawonjezeka chifukwa chodya maapricots, kotero ngati tchuthi lanu liri lalifupi, ganizirani izi. Ma apricots amathandizanso kuteteza khungu ku kuwonongeka kwa UV.
Yowutsa mapichesi zidzawonjezera kusiyanasiyana kwa zakudya zanu zotentha thupi. Ndiwo gwero la mavitamini ndi mchere komanso zofunikira za beta-carotene. Mapichesi ndi abwino pakuwotcha - idyani nthawi zambiri mukamayenda. Chipatso chofewachi chimathandiza kupanga melanin pigment kuti chitani chikhale chosalala.
Vwende ndi chivwende ndithudi analengedwa ndi chilimwe zipatso kukuthandizani tani mokongola. vwende lili ndi mavitamini ambiri B1, B2, C, PP, chitsulo, potaziyamu ndi beta-carotene. Chivwende chili ndi lycopene, beta-carotene, mavitamini B1, B2, PP, C, potaziyamu, ndi chitsulo. Mavwende amakulitsa ndikukulitsa chiwopsezo chanu, pomwe chivwende chimathandiza kuchotsa poizoni, kubwezeretsa chinyezi cha khungu ndikuchiteteza ku cheza cha ultraviolet.
Osadutsa mphesakukhala m'mphepete mwa nyanja kapena pamwamba pa mapiri. Lili ndi mavitamini A, PP, C, gulu B, mitundu yonse ya mphesa idzathandizira kubwezeretsa khungu louma ndi lowonongeka ndikulimbitsa chitetezo cha mthupi.
Phatikizani mu menyu yanu katsitsumzukwa, kabichi burokoli ndi sipinachingati mumayamikira khungu lanu lathanzi labwino. Katsitsumzukwa kali ndi mankhwala angapo, kuphatikizapo kuteteza khungu komanso kupewa khansa. Broccoli ndi gwero la ma antioxidants ndi mavitamini omwe khungu limafunikira pakuwotha kwa dzuwa, limachepetsanso kutupa ndi kutupa.
sipinachi - gwero la beta-carotene pamodzi ndi zakudya za lalanje, komanso mavitamini C, PP ndi lutein. Kudya sipinachi kumathandiza kuti khungu lanu likhale lopaka mkuwa, likhale lotalika komanso nthawi yomweyo kuti khungu lisapse.
Musaiwale kugwiritsa ntchito sunscreen, khalani mumthunzi nthawi zambiri ndipo musatuluke padzuwa lotentha popanda ambulera kapena zovala. Palibe kufufuta ndikofunikira thanzi lanu!