Nthochi, mtedza, amondi, nyemba, nthangala za sesame, mpunga wabulauni
Pigment imapangitsa kuti chiwombankhangacho "chomamatira" mwachangu pakhungu lathu. melanin… Mphamvu yotulutsa melanin imapezeka m'majini, motero anthu akhungu lakuda amatentha kwambiri kuposa azungu. Koma n'zotheka "kupititsa patsogolo" chibadwa cha chibadwa. Melanin amapangidwa m'thupi ndi awiriAmino acid - tyrosin ndi tryptophan, nthochi ndi mtedza zili ndi zinthu zonsezi. Opambana a Tyrosine ndi amondi ndi nyemba. Gwero labwino kwambiri la tryptophan ndi mpunga wa bulauni. Ndipo Sesame imakhala ndi michere yambiri yomwe imalola kutembenuka kwa amino acid kukhala melanin.
Kaloti, mapichesi, apricots, mavwende
Zakudya zolemera beta-carotene... Mosiyana ndi zomwe anthu ambiri amakhulupirira, mtundu uwu uli ndi mphamvu zochepa mphamvu ya kukhudzana ndi kuwala kwa dzuwa ndipo sichidetsa chiwalo konse. Osadya kaloti wokazinga pa chakudya cham'mawa, chamasana ndi chakudya chamadzulo - atayikidwa pakhungu, beta-carotene imatha kupangitsa khungu kukhala lopanda thanzi. Koma pamtengo antioxidants zinthu zomwe zili ndi beta-cartotene zimateteza bwino khungu kuti lisapse ndipo zimakhala ngati chishango chake. Mukayamba kugwiritsa ntchito mwachangu osachepera sabata isanakwane tchuthi, zotsatira zake zidzawonekera kwambiri. Kapu imodzi yamadzi a karoti patsiku kapena ma apricots angapo ndi okwanira.
Trout, mackerel, salimoni, herring ndi nsomba zina zonenepa
Momwe timakonda chokoleti chakuda, kumbukirani ultraviolet Ndi kugwedeza khungu. Imafika ngakhale m'mizere yozama kwambiri ndikuwononga collagen maziko a maselo. Choncho, musanyalanyaze nsomba zamafuta - gwero lalikulu la polyunsaturated mafuta acids. Omega 3... Zinthu izi bwinobwino kuteteza zamadzimadzi wosanjikiza wa khungu, kusunga chinyezi ndi kuthandiza pewani makwinya.
Zipatso za citrus, anyezi wobiriwira, sipinachi, kabichi wachinyamata
Ndi zomwe zili vitamini C, zomwe timafunikira kwambiri osati m'nyengo yozizira yokha, komanso m'chilimwe. Zatsimikiziridwa kuti thupi lathu limayang'ana kwambiri kuwala kwa dzuwa katatu mofulumira amadya vitamini C ndipo sagonjetsedwa ndi matenda ndi kutupa. Koma sikuvomerezeka kumwa ascorbic acid pamapiritsi panthawiyi - muyeso wambiri, vitamini C salola kuti kutentha kukhale pakhungu ndipo kungayambitsenso. zovuta padzuwa. Citrus imodzi patsiku kapena saladi ya kabichi watsopano ndi anyezi wobiriwira ndizokwanira.
Tomato, tsabola wofiira
Ubwino wawo waukulu ndi lycopenezomwe sizimangofulumizitsa kupanga melanin, komanso kuwirikiza kawiri chitetezo chachilengedwe cha khungu kuti chisapse ndi ma free radicals, kuteteza kwambiri khungu youma ndi zidendene za pigment. Ngati, komabe, pitilizani kutsamira zakudya zokhala ndi lycopene pambuyo patchuthi, ndiye kuti utoto wamkuwa pakhungu. adzakhala milungu ingapo yaitali.