4 Superfoods yeGanda Rinojeka

Zvemukati

• Ongororo ye

Iwe ndiwe zvaunodya. Kana kuti, mazuva ano zvanyanya kufanana ... zvigadzirwa zvako zvekuchengetedza ganda zvinogona chaizvoizvo nyatsokwana pakudya. Makambani etsvarakadenga ava kutarisisa zvinopfuura mavitamini uye zvinovaka muviri kuti uwane ganda rakanaka, uchitsvaga chikafu chine simba senge quinoa uye mbeu dzechia kuwedzera zvigadzirwa zvako. Asi kana iwe uri kutopinda mune yako mashanu-a-zuva-izvo zvinogona kuita zvishamiso mukudyisa muviri wako-unodaro chaizvo unofanirwa kuishandisa pamusoro, futi?

Zvinoitika, hongu. "Paunodya chikafu uye chikafu chiri mariri, ganda rako richave rekupedzisira nzvimbo yarinosvika," anodaro Gary Goldfaden, dermatologist uye muvambi weGOLDFADEN MD. "Ndiko nekuti ndiko kunze kwekunze kwemuviri, saka kunogashira kushoma kwekunwa kunaka." Funga nezvazvo seizvi: Kudya michero ine vhitamini C, semaranjisi uye mangos, inogona kurwisa mahara radicals uye kuwedzera immune system yako. Asi, sekutsanangura kunoita Goldfaden, nzira chete yaichabatsira kudzima chero mavara akasviba kana kubuda kwemavara kana iwe ukaisa chinongedzo paganda rako. (Asi kudya nzira yako kuganda rinopenya kuchiri kugoneka. Saka aya maBeauty-Anosimudzira maRekisheni eRadhiant Complexion.)

Saka ndedzipi dzichangoburwa zvinonaka superfoods ine yakakura runako kukanganisa? Heino chinongedzo scoop:

Quinoa

Iyo mapuroteni-akazara zviyo anozivikanwa nekuita kwayo kwakawanda mukicheni, asi iro rakakwirira danho reriboflavin rinoiita simba remagetsi kune rako ganda. Isa iyo kumusoro uye-bam!-mitsetse yako yakanaka nemakwinya zvinotaridzika zvishoma. "Riboflavin inowedzera kusimba uye inowedzera kugadzirwa kwemashuga anobatana, ayo anogona kubatsira kuburitsa ganda," anodaro Goldfaden. Mhedzisiro mhedzisiro: rakatsetseka, diki-rinotaridzika ganda. Unoda kuzviedza iwe pachako? Tarisa uone aya gumi Quinoa-Rich Ganda uye Bvudzi Zvigadzirwa.

Chia Mbeu

Yep, iwe unogona kuwana iyo imwecheteyo mbeu iwe yawakasasa mukati mako smoothie mune zvigadzirwa zveganda. Iwo ndeimwe yezvinhu zvakapfuma sosi ye omega-3 fatty acids, ichipa yakapenga hydration iyo inogona kukuita iwe kuti utaridze kupenya uye kutsva. Mbeu idzi zvakare dzine anti-anogumbura zvinhu, izvo zvinonzi naGoldfaden zvinogona kunyaradza uye kurwisa ganda rinowoneka acne. Kutanga: "Mbeu dzeChia dzine mavhitamini ane anti-kuchembera mabhenefiti, senge B3, B2, uye zinc," anodaro. Zvese izvo kunaka mune imwe yakareruka formula: Perricone MD Chia Serum ($75; perriconemd.com).

Kale

Sezvinoita detox nekukasira kumeso kwako, iyi mashizha egirinhi kuwanda kwemavhitamini nemaminerari inosimudzira kusvika katatu-tyisidziro-mamiriro: Inogona kubatsira kuchenesa mapores ako, kudzivirira kubva kune vanoparadza zvakatipoteredza, uye siya ganda uber-hydrated. "Kale ine vhitamini A yakawanda, iyo inorwisana nekukuvara kwakasununguka uye nekugadzirisa ganda reganda," anodaro Goldfaden. Inotakurwawo ne vitamini K, iyo yaanoti inobatsira kudzikisira "mimvuri uye kuzvitutumadza munzvimbo yepasi peziso." (Tarisa uone mamwe mashanu maGreen eGreat Ganda.)

Yogati

Haisi kungonaka nemuchero uye granola. Yogurt ine jam-yakazara nelactic acid iyo inogona kubatsira kudzima idzo dzinotyisa dzakasviba kana hyperpigmentation. "Inobatsira kuburitsa uye kubvisa chero maseru eganda akafa pamusoro, saka ganda rako rinotaridzika kupenya uye rine hutano," Goldfaden anodaro. Ichowo chepamusoro-puroteni yekurapa kwechitarisiko chako, icho chakakosha mukugadzira collagen. "Collagen ipuroteni inokonzera kubata matishu ako akabatana, uye chiyero chako checollagen chinopera simba sezvaunokura," anotsanangura kudaro. "Mapuroteni anogona kubatsira kuvaka patsva uye kugadzirisa nyama." Saka kana uine Chobani chiduku mufiriji yako, edza aya masere eGreek Yogurt Akapinza Mafomu Ekutenga kana DIY.

Ongororo ye