Zamkatimu
Khungu ndi chinyezimiro cha thanzi lathu komanso chisonyezo cha zovuta zilizonse ndi thupi. Timayesetsa kukonza zolakwika zonse pakhungu ndi mafuta, mafuta, masks ndi ma seramu, koma kutupa, kufiira, makwinya koyambirira - "zolakwika" zonsezi zimachokera mkati. Chifukwa chake, nthawi zonse muyenera kusamala ndi zomwe mumadya. Ngati chakudya chanu chili ndi zakudya zomwe zimakhala ndi ma antioxidants, mafuta athanzi, madzi ndi michere yofunikira, thupi lathu ndi khungu lathu zithandizanso.
Ofufuza afika poganiza kuti kudya zipatso ndi ndiwo zamasamba ndiyo njira yabwino kwambiri yothanirana ndi makwinya ndi makwinya. Kodi mwakonzeka kuyaka? Nazi zina mwazinthu zabwino kwambiri zoletsa kukalamba kwa khungu lanu.
1. Tsabola wofiira wofiira
Tsabola wofiira wabuluu ndiye womenya kwambiri wotsutsa ukalamba chifukwa chokhala ndi antioxidant. Mulinso vitamini C wambiri, chinthu chofunikira popangira collagen, komanso ma carotenoids amphamvu.
Carotenoids Kodi chomera nkhumba chimayang'anira zipatso ndi ndiwo zamasamba ofiira, achikasu ndi lalanje. Ali ndi zinthu zambiri zotsutsana ndi zotupa ndipo amatha kuteteza khungu ku kuwonongeka kwa dzuwa, kuipitsa komanso poizoni wazachilengedwe.
Dulani tsabola wonyezimira ndikuviika mu hummus ngati chotupitsa, kapena kuwonjezera pa saladi watsopano.
2. Blueberries
Mabulosi abuluu ali ndi mavitamini A ndi C ambiri, komanso anti-okalamba antioxidant anthocyanin - ndiye amene amapatsa mtundu wabuluu akuya, mtundu wabuluu wokongola. Ndipo, nawonso, athandiza khungu lanu kukhala ndi kamvekedwe kabwino.
Zipatso izi zimatetezeranso khungu kuzinthu zoyipa zakunja ndi zosafunikira popewa kutupa ndi kutayika kwa collagen.
3. Burokoli
Broccoli ndi mankhwala odana ndi kutupa komanso okalamba omwe ali ndi mavitamini C ndi K, ma antioxidants, fiber, lutein (oxygen yokhala ndi carotenoid) ndi calcium. Thupi lanu limafunikira vitamini C kuti apange collagen, yomwe imapatsa mphamvu khungu lanu komanso kulimba.
Mutha kudya broccoli yaiwisi ngati chotupitsa mwachangu, koma muziwotcha ngati muli ndi nthawi.
4. Sipinachi
Sipinachi imakhala ndi madzi ambiri komanso ma antioxidants omwe amathandizira kuti thupi lizilimbitsa thupi. Mulinso ma micro and macronutrients ambiri monga magnesium ndi lutein.
Zitsamba izi zili ndi vitamini C wambiri, womwe, monga tidanenera, umalimbikitsa kupanga kwa collagen kuti khungu likhale lolimba komanso losalala. Koma sizokhazi. Vitamini A, yomwe imapezekanso sipinachi, imatha kulimbikitsa tsitsi labwino, lowala, pomwe vitamini K imathandizira kuchepetsa kutupa m'maselo.
5. Mtedza
Mtedza wambiri (makamaka ma amondi) ndi gwero labwino kwambiri la vitamini E, lomwe lingathandize kukonzanso minofu ya khungu, kusunga chinyezi, komanso kuteteza ku cheza choipa cha UV. Walnuts amakhalanso ndi anti-inflammatory omega-3 mafuta acidszomwe zingathandize kulimbitsa khungu la khungu kuti liziwala.
Onjezani mtedza ku masaladi, ma appetizers, ndiwo zochuluka mchere, kapena ingodya. Siyanitsani mankhusu ndi mtedza, komabe, monga kafukufuku akuwonetsa kuti 50 peresenti ya ma antioxidants amapezeka mwa iwo.
6. Peyala
Avocados ndiwambiri olimbana ndi kutupa wosakwaniritsidwa mafuta acidsomwe amalimbikitsa khungu losalala, losalala. Mulinso zakudya zambiri zofunika kuthana ndi mavuto okalamba, kuphatikizapo mavitamini K, C, E ndi A, mavitamini B, ndi potaziyamu.
7. Mbewu za grenade
Kuyambira kale, makangaza akhala akugwiritsidwa ntchito ngati mankhwala ochiritsa. Pokhala ndi vitamini C wambiri komanso ma antioxidants osiyanasiyana amphamvu, makangaza amatha kuteteza maselo athu ku zovulaza zamagetsi zopanda malire ndikuchepetsa kutupa.
Makangaza amakhalanso ndi mankhwala omwe amatchedwa alirezazomwe zingathandize kusunga collagen pakhungu, ndikuchepetsa zizindikilo za ukalamba.
Fukani makangaza pa sipinachi ndi saladi ya mtedza kuti muthe kukonzanso kwambiri!