Best ndipo choyipitsitsa zakudya za thanzi la tsitsi lanu

Pali zinthu zina zimene zimakhudza chibadwa, zaka, mahomoni, kuperewera kwa zakudya, ndi zina zambiri, koma kukonzekera moyenera chakudya ndi chimodzi mwa zinthu zochepa iye akanakhoza kuchita kulamulira chikhalidwe cha tsitsi. Ndipotu, ngati predisposed kuti kupatulira iwo, inu sangafune kuti kapangidwe oipitsitsa kudya zakudya cholakwika, si choncho?

Kudya zakudya chakudya chambiri, mukhoza bwanji makulidwe a tsitsi lanu, kukula ndipo ngakhale Mwina ukufalikira.

1. mchiwu mafuta

mafuta amondi lili wambirimbiri zakudya, kuphatikizapo mapuloteni, mafuta wathanzi ndi zina mavitamini zokhudza umoyo tsitsi. The zili vitamini E ku mtedza, limene ofufuza anati, makamaka umakhudza kachulukidwe awo ndi gloss.

Mu kuphunzira kumodzi asanu ndi atatu mwezi wa amuna amene anawaonjezera tsiku ndi tsiku vitamini E mu chakudya awonjezera kukula tsitsi ndi mochuluka momwe 42%. Monga supuni ya amondi amapereka pafupifupi kulandilidwa ndi mphambu ziwili za RDA mavitamini E. mafuta-sungunuka

2. Mandarins

Mandarins mwayi tichipeza mu zinthu ziwiri: mkulu mlingo wa vitamini C, uyenera kuthandiza mayamwidwe wa chitsulo ndi thupi, mavitamini B _12, amene amalimbikitsa kukula tsitsi, kuchepetsa kutaika kwawo ndi retards pachimake ndondomeko.

3. jamu

Indian jamu ndi wowawasa zipatso. Mtengo wake lagona antioxidants. Iye zotchulidwa madokotala Ayurvedic kwa khungu ndi tsitsi kuwala. Chophweka njira kugula zipatso mazira, defrost iwo, kudula mutizidutswa tating'ono ting'ono, onjezerani ku malo omwera ndi.

4. sipinachi

Kupanda mchere ndiye chifukwa chake tsitsi ukugwa kuchokera. Sipinachi ali wolemera mu chitsulo ndi lili sebum, omwe amachita ngati tsitsi zachilengedwe wofewetsa. Tsamba thupi komanso amapereka Omega-3 zidulo, magnesium, potaziyamu, calcium ndi chitsulo.

5. Greek yogurt

Greek yogurt ndi vitamini B _5, chimalimbikitsa otaya magazi kwa khungu ndi tsitsi kukula.

6. Salmon

"Omega-3 ali wotsutsa-yotupa kwenikweni. Lingakuthandizeni ngati muli kutupa zimene zimachititsa tsitsi imfa ", - anati dermatologist Yakobo. mankhwala ali mankhwala achilengedwe monga nsomba, sardines ndi nsomba ya makerele. Omega-3 kumalimbitsa tsitsi ndi kuvumbitsira chonyezimira wakuda. Salmon - chakudya kumathandiza thupi kuti ndondomeko insulin mwamsanga.

7. Sinamoni

mankhwala bwino magazi, zomwe akukamba mpweya ndi zakudya tsitsi follicles wanu. Kuwaza izi zonunkhira zokoma mkate kapena kuwonjezera kwa khofi wanu kapena monga chimanga.

8. oatmeal

Mapila ndi wolemera mu chitsulo, CHIKWANGWANI, nthaka, n'kofunika mafuta zidulo ndi Omega-3 polyunsaturated mafuta zidulo (PUFAs), zomwe Zimachititsa kukula tsitsi. Izi zimapangitsa iwo mafuta ndi wathanzi.

9. mapeyala

Vitamini C kumathandiza tsitsi fragility ndi chiwonongeko. Mu awiri akhungu, placebo womwe phunziro, lofalitsidwa mu Journal wa chipatala ndi zokongoletsa pakhungu ofufuza anayesedwa m'kamwa enaake okhala vitamini C mu akazi ndi kupatulira tsitsi. Iwo anapeza kuti zowonjezera kumathandiza "kwambiri kukula pa vuto ofanana kwa akazi." Ngakhale kuti nthawi zambiri timaganiza lalanje monga njira yabwino vitamini C, phukusi mmodzi wa peyala amakhudza kwambiri.

10. Mazira

Mazira ali ndi mavitamini B, wotchedwa biotin. Amathandiza tsitsi kukula ndi kulimbitsa misomali Chimaona. Losowa vitamini zimenezi zingapangitse tsitsi imfa. zina wabwino wa biotin - amondi, peyala ndi nsomba.

11. mphodza

Mphodza wathunthu mapuloteni, chitsulo, nthaka, folic acid ndi biotin. thupi ayenera kupatsidwa folic acid kubwezeretsa thanzi la maselo ofiira kuti kupereka khungu ndi tsitsi ladzala ndi oxygen.

12. nkhono

Nthaka ndi mchere zofunika zothandiza anthu thanzi. Pamene thupi lanu sikokwanira kwa mchitidwe uwu, inu mukhoza kuthothoka tsitsi ngakhalenso nsidze. Mukhoza kupeza m'matangadza wolemera nthaka mu ng'ombe, lobusitara ndi nkhanu.

13. chiwindi

Monga tanenera kale, akusowa chitsulo zingachititse tsitsi imfa, makamaka akazi. Iron muli sipinachi, soya ndi mphodza. Chiwindi ungaoneke zochepa kulakalaka, koma ngati mukufuna Pate, ndiye tsitsi lanu zitithandiza yekha. Chiwindi wolemera mu chitsulo.

14. mapuloteni

Taonani mmene minofu yanu kusiya kukula, ndipo ngakhale yafupika pamene inu simukhala mapuloteni zokwanira. Chinthu chomwecho zingachitike ndi tsitsi lanu. Popanda zokwanira mapuloteni zakudya tsitsi Ndipotu, anayamba kukantha, ndipo munthu amakhala ndi kutayiratu tsitsi. Ndi bwino kuti monga mu zakudya nkhuku, nsomba, Taphunzira ng'ombe kapena nkhumba tinsalu.

15. balere

Vitamini E Ichitu antioxidant amene alidi amatha kuyamwa zosokoneza UV kuwala ndi kuteteza maselo khungu. Komanso limabwezeretsa khungu kuonongeka kwa khungu pa. Balere - gwero kwambiri vitamini E.

16 ndi 17. mtedza ndi mbewu

Pistachios thandizo polimbana wamwamuna chitsanzo dazi, ngati iwo ali biotin, ndi walnuts muli mafuta kuti kuwonjezera tsitsi lanu elastin. Kumatetezera tsitsi ku breakage.

18. mbatata

Beta-carotene amateteza youma, tsitsi kuzimiririka ndipo kumapangitsa munthu zopangitsa a khungu, ndi kapelekedwe ka ulimi wa mafuta madzi, wotchedwa sebum. zipatso Orange ndi masamba Pankhaniyi adzakhala kusankha bwino. Ndi bwino kuti monga mu zakudya karoti, dzungu, vwende, mango ndi mbatata.

19. nsomba yam'nyanja yamchere

Pamodzi ndi chitsulo mchere china chofunika kukhala kudzawala wa tsitsi lanu ndi magnesium. Nsomba ya taboti monga mitundu ina ya nsomba, muli mpweya wambiri wa magnesium.

20. Shiitake Bowa

Malinga ndi kafukufuku amene amachitika 2012, mkuwa zingathandize kukhala mtundu chilengedwe cha tsitsi. Shiitake bowa ali olemera mu mchere, komanso matope ndi zitsamba mbewu.

21. nandolo

Mtola lili ndi mkulu wa ndende vitamini B _9. piala wina mankhwala lili 1,114 microgram B ₉ ndipo pafupifupi katatu pa RDA - 400 micrograms.

22. Spirulina

Ngakhale woipa apamwamba zamkuwa amapezeka m'chiwindi cha nyama zosiyanasiyana, kuchuluka kwake chachikulu pa Spirulina. Umenewu ndi mtundu wa buluu wobiriwira algae womera mwachibadwa nyanja ndi nyanja mchere mu nyengo subtropical.

23. otentha

Yisiti Tingafinye ndi ofanana utomoni ndipo ali ndi yeniyeni fungo lakuthwa. Malinga ndi USDA, ndi mtsogoleri pakati chakudya pa zili kupatsidwa folic acid. A pang'ono tebulo nthunzi, za 4 magalamu, munali 100 mcg wa kupatsidwa folic acid kapena 25% ya analimbikitsa kuchuluka tsiku.

24. kabichi bok choy

Dermatologists amene amaphunzira tsitsi imfa vuto, kuyang'ana pa kaperekedwe ka ferritin m'magazi. Kotero iwo akhoza kudziwa mlingo wa chitsulo m'thupi lanu. Ngati kudya kwambiri kabichi bok choy, amene ali wolemera mu chitsulo, izo mwina aona kusintha mlingo ferritin.

25. Mercury

Mkulu kaperekedwe ka mankhwala enaake zingachititse tsitsi imfa. The Tinganene kuti ikuluikulu kukula kwa nsomba, apamwamba pa kaperekedwe ka mankhwala enaake mu izo. Khalani kutali ndi nsomba monga nsomba zamipeni kapena nsomba.

26. Aspartame

Chifukwa china zakudya amakhala akusankha bwino. Izi sweetener yokumba, aspartame, akapsa tsitsi imfa.

27. Shuga

Mapuloteni ndi kofunika kwambiri chifukwa tsitsi ndiponso kupewa mayamwidwe ake a shuga. Khalani kutali ndi zakudya zomwe zili ndalama mkulu wa shuga.

28. Zamgululi zopangidwa kuchokera ufa woyera

White mkate, mikate, pasta ndi zina woyengedwa wowuma kukonzedwa ndi n'kukhala shuga, imbaenda kupatulira tsitsi. Kotero kusiya croissant ndi kudya tirigu lonse ngati nkotheka.

29. Mowa

Mowa Sachita mlingo wa nthaka mu thupi lanu, chimene chiri mchere chofunikira kwambiri ku thanzi la tsitsi ndi kukula. Komanso dehydrates tsitsi lanu, kuwapanga Chimaona kwambiri.

30. Chakudya Fast

Mafuta zakudya kupanga khungu lanu wochuluka. Monga pores anu yatsekera, amayamba tsitsi imfa.