Zvakanakisa chikafu cheganda rakakwana

Zvemukati

• 1. Zvibereko
• 2. Michero yakaomeswa
• 3. Cocoa
• 4. Hove
• 5. Muriwo nemiriwo
• Chikafu cherudzi rwese rweganda
• 2. Ganda rakaoma
• 3. Flabby ganda
• 4. Ganda rine makwapa

Zvikafu zveganda rakakwana zvinonyanya kuve miriwo, nyemba uye michero, nekuti zvakapfuma muma antioxidants, ayo anochengetedza maseru eganda kurwisa mahara radicals. Pamusoro pezvo, hove dzakakora senge sardini nesalmoni, semuenzaniso, dzakapfuma mu omega 3, iyo kunze kwekubatsira mukuchengetedza lipids muganda, zvakare inobatsira pakurwisa kuzvimba mukudzivirira nekurapa acne, allergies uye psoriasis.

Zvakakosha kuti chikafu chekuchengetedza hutano hweganda chinoratidzwa neanodya, nekuti kunyangwe chichiunza mabhenefiti, dzinogona kunge dzisina kukodzera mhando yeganda, izvo zvinogona kukonzera kuwanda kwemafuta kana kurasikirwa kwekusimba, semuenzaniso.

1. Zvibereko

Mimwe michero yakadai seorenji, kiwi, ndimu uye tangerine, semuenzaniso, inogona kuverengerwa mukudya kwemazuva ese kusimudzira kuoneka kweganda nekuti vakapfuma muvhitamini C, yakakosha pakuumbwa kwe collagen, zvinobatsira paganda yakasimba uye yakasimba.

Uye zvakare, mablueberries, mabheribheri, mahabhurosi uye mapainappe ane ma antioxidants, achidzivirira kukanganisa kwemahara radicals kumasero uye, nekudaro, kukwegura kusati kwasvika. Zvibereko zvakapfuma mu beta carotenes, senge papaya nemango, semuenzaniso, inofanirwawo kuverengerwa mukudya, sezvo ivo vachidzivirira ganda kubva kuUVA uye UVB mwaranzi, inofarira hutano hweganda.

Uye zvakare, mimwe michero yakadai sehombodo, vise, apuro yakasvuurwa uye sitirobheri, semuenzaniso, zvakapfuma mumvura, izvo zvinobatsira kuchengetedza ganda rakapfava uye kunatsiridza kutaridzika kwayo, uye zvakare zvinogona kuiswa mukudya kwemazuva ese. Svika pakuziva zvimwe zvekudya zvine mvura yakawanda.

2. Michero yakaomeswa

Michero yakaomeswa yakafuma muZinc, magnesium, B mavitamini, vitamini E uye selenium, zvichibatsira kuchengetedza ganda rakagwinya uye rakasimba. Hazelnuts, maarumondi, walnuts uye flaxseed uye mbeu yezuva (sunflower) yakafuma muomega-6 uye vhitamini E, iyo inobatsira kupa chikafu nekugadzirisa ganda nekusimbisa chinovhara paganda, kuwedzera kune antioxidant zvivakwa, zvinobatsira kudzivirira kukwegura kusati kwasvika. Tarisa uone mamwe mabhenefiti ehutano etsitsi.

3. Cocoa

Kocoa yakapfuma muTheobromine, iri pamusoro pekuita mumuviri zvakawandisa nekuda kweanopokana-nekurwisa, anomutsa, vasodilatory uye cholesterol-anotonga zvivakwa, ine chiito chekufotokota, icho chinobatsira kuchengetedza kuumbwa kwemavara paganda. .

4. Hove

Dzimwe hove, senge sardine uye saumoni, dzakapfuma mu omega-3, iyo inobatsira kubatsira mukuchengetedza iyo lipids iripo muganda uye kudzivirira kuoneka kweacne, psoriasis kana yeganda, nekuti ine antioxidant zvinhu uye anti -kuzvimba.

Uye zvakare, iyo omega-3 iripo muhove inobatsirawo kuchengetedza hutano hwesero membrane, ichisiya iri yakapfava, yakasvinwa, uye ichichinjika, mukuwedzera pakudzivirira kukuvara kwezuva uye kukwegura kusati kwasvika. Ona zvimwe zvakanakira omega-3.

5. Muriwo nemiriwo

Muriwo nemiriwo zvakapfuma mumavitamini uye zvicherwa, zvichivandudza kwete chete hutano hweganda, asi hwemuviri hwese. Nekudaro, mimwe miriwo nemiriwo yakadai semakarotsi, mhiripiri, mbambaira, squash, broccoli nesipinachi, semuenzaniso, zvinogona kuverengerwa mukudya kunatsiridza kutaridzika kweganda nekuti vakapfuma beta beta carotenes, iyo inobatsira kuchengetedza ganda kubva kumheni UVA uye UVB kubva kuzuva, zvichisiya ganda ranaka uye ndarama.

Mukudyisa ganda rakakwana, pamusoro peichi chikafu, zvakakosha kuchengetedza yakakwana hydration, saka zvinokurudzirwa kumedza 1.5 kusvika 2 litita emvura pazuva. Tarisa vhidhiyo inotevera uye uone kuti ndezvipi zvekudya zvine huwandu hwakanyanya hwemvura mukuumbwa kwavo:

Chikafu cherudzi rwese rweganda

Kunyangwe zvichikosha kudya chikafu chakasiyana, pane zvekudya izvo, zvakadyiwa muhuwandu hwakawanda, zvinogona kubatsira kuvandudza mamwe maitiro eganda rechiso, senge acne, mavara, kuomarara kana kuoma kweganda, semuenzaniso. Kuti uzive mhando yeganda, isa data rako mune inotevera karukureta:

Kudya kunobatsira kudzivirira nekuvandudza acne ndeaumoni, sardini, tuna uye chia mbeu, semuenzaniso, nekuti vakapfuma mu omega 3, ine anti-kupisa chiito, ichideredza kuzvimba uye kutsvuka hunhu hweacne.

Uye zvakare, chikafu chakapfuma mu selenium, senge hove dzegungwa, nyama uye nzungu dzeBrazil, semuenzaniso, zvinobatsira mukuderedza kuzvimba. Kunge selenium, mhangura inewo mushonga unorwisa mabhakitiriya, uye inogona kuwanikwa muzvikafu zvakaita sehove, chiropa uye tsanga dzese, zvichibatsira kurwisa mburwa.

Kune rimwe divi, chikafu senge chokoreti, nzungu, zvigadzirwa zvemukaka, shuga, zvine mafuta uye zvinonhuwira, semuenzaniso, zvinogona kuita kuti ganda riwedzere kuve nemafuta uye, nekudaro, rinofanira kudzivirirwa.

2. Ganda rakaoma

Chikafu chinobatsira kugadzirisa ganda rakaomarara ndeavo ane huwandu hwakanaka hwemvura muchimiro, senge radishi, madomasi, mavise uye mavise, sezvo rudzi urwu rweganda runogona kubata kurasikirwa nemvura nekushaya mvura. Hydration inogona zvakare kuwanikwa nekunwa mvura uye tii.

Pamusoro pezvo, maamondi, nzungu, walnuts, mbeu yezuva, nzungu uye nzungu dzeBrazil zvakare chikafu chakakosha cheganda rakaoma, nekuti vakapfuma muvitamin E uye omega 6, ayo anobatsira kugadzirisa nekusimbisa ganda nekusimbisa chinovhara paganda.

3. Flabby ganda

Mimwe mienzaniso yezvikafu zvinogona kubatsira kudzivirira ganda rinenge richikanyauka, pamwe nekukura kwemakwenzi maorenji, ndimu, kiwi, mandarin nemimwe michero yemitrus, nekuti ine vhitamini C, iyo inobatsira mukugadzirwa kwecollagen, iyo inobatsira kuchengetedza kusimba yeganda. Pamusoro pezvo, girini tii, maabriji, chinanazi, sitirobheni uye zvimwe zvekudya zvine mafuta akawanda anobatsira kudzivirira kukwegura nguva isati yakwana.

Chikafu chakapfuma mu magnesium, selenium uye zinc, zvakare chinopa kune rakasimba ganda, nekuti zvinodzivirira maseru pakurwisa hutsinye nemahara radicals, kudzivirira kusagadzikana matishu uye kufarira kuvandudzwa kwesero. Mienzaniso yezvikafu zvine izvi zvicherwa nzungu, chibage, karoti, zviyo zvese, nzungu dzeBrazil, nyama tsvuku, gungwa uye oyster, semuenzaniso.

4. Ganda rine makwapa

Anobatana neganda ane makwapa kana aine maitiro ekuonekwa kweanocheka cocoa, sezvo iine theobromine mune yayo muratidziro, iyo ine mufananidzo unodzivirira chiito.Uye zvakare, beta-carotenes yakakosha, nekuti mukuwedzera pakuve antioxidants, inodzivirirawo ganda kubva kune UV mwaranzi. Beta carotenes inogona kuwanikwa mune zvekudya senge papaya, mango, karoti, sipinashi uye broccoli, semuenzaniso.

Tarisa uone mune inotevera vhidhiyo, mamwe matipi ekuchengetedza ganda rakanaka uye rine hutano: