Chikafu Chekurwisa-Kukwegura Kutsigira Yako 40s-uye-Beyond Muviri

Zvemukati

• 1. Watercress
• 2. Bhero tsvuku
• 3. Papaya
• 4. Blueberries
• 5. Broccoli
• 6. Sipinachi
• 7. Nzungu
• 8. Avocado
• 9. Mbatatisi
• 10. Mbeu dzematamba
• Fukidza muviri wako nezvinovaka muviri zvine simba

Rakanaka, rinovhenekera ganda rinotanga nemadyiro atinoita, asi izvi zvekurwisa-kuchembera chikafu zvinogona kubatsirawo nezvakawanda kupfuura izvozvo.

Kana isu tikarongedza chikafu chedu nezvikafu zvine hutano zvakatakurwa nema antioxidants, mafuta ane hutano, mvura, uye zvinovaka muviri zvakakosha, muviri wedu unoratidza kuonga kwayo kuburikidza nenhengo yayo hombe: ganda redu.Mushure mezvose, ganda rinowanzo kuve chikamu chekutanga chemuviri wedu kuratidza kunetsekana kwemukati, uye zvinongova nezvakawanda zvinogona kuzorwa nemafuta, mafuta ekuzora, masiki, uye seramu tisati tamboda kunyatso tarisa izvo zviri kutipa simba.

Vatsvakurudzi vane kunyange kuti kudya michero nemiriwo ndiyo nzira yakachengeteka uye ine hutano kurwisa kuomarara uye mitsara yakanaka. Wagadzirira kupenya? Heano gumi ezvakanakisa anti-kuchembera chikafu chekusimbisa muviri wako kuti uve nechiedza chinouya kubva mukati.

1. Watercress

Iyo hutano mabhenefiti emvura cress haunyadzise! Ichi chikafu-chakakora hydrating mashizha egirini ndiyo sosi huru ye:

• calcium
• potasium
• manganese
• phosphorus
• mavhitaminzi A, C, K, B-1, uye B-2

Watercress inoshanda seganda remukati antiseptic uye kune ese maseru emuviri, zvichikonzera kuwedzera oxygenation yeganda. Yakapakirwa mavitamini A uye C, iyo inogona kudzikisira inokuvadza emahara radicals, zvichibatsira kuchengetedza mitsara yakanaka uye kuunyana kure.

Kuedza: Wedzera hushoma hweruvara runotapira kune yako saladhi nhasi yeganda rinopenya uye hutano hwakazara!

Iri girinhi rinonaka rinogona zvakare (sekuonekwa mumatehwe), kubatsira kugaya (mune imwe sero kudzidza), uye nekupa rutsigiro rwehutachiona nekuda kweyeodhi yaro.

2. Bhero tsvuku

Tsvuku bhero mhiripiri ndiyo inotonga zvakanyanya kana zvasvika pakurwisa kukwegura. Pamusoro pehuwandu hwavo hwevhitamini C - iyo yakanaka kugadzirwa kwecollagen - tsvuku bhero mhiripiri ine zvine simba antioxidants anonzi carotenoids.

Carotenoids inodyara pigments inokonzeresa kupenya kwakatsvuka, yero, uye orenji mavara aunoona mumichero yakawanda nemiriwo. Ivo vane akasiyana uye anogona kubatsira kuchengetedza ganda, kusvibiswa, uye zvakatipoteredza chepfu.

Kuedza: Sunga bhero mhiripiri uye uzvinyike muhummus sechikafu, wobva wawedzera mune yakasaradhi saladhi, kana kuzvibika mune inomutsa-fry.

3. Papaya

Ichi chikafu chinonaka chakapfuma mune akasiyana antioxidants, mavitamini, uye zvicherwa zvinogona ganda kusununguka uye kudzikisira kuoneka kwemitsara yakanaka uye kuunyana. Izvi zvinosanganisira:

• mavhitaminzi A, C, K, uye E
• calcium
• potasium
• magnesium
• phosphorus
• B mavhitaminzi

Mhando dzakasiyana dze antioxidants mupapaya dzinobatsira kurwisa emahara kukuvara kwakanyanya uye zvinogona. Papaya zvakare ine enzyme inonzi papain, iyo inopa yakawedzera anti-kukwegura mabhenefiti nekushanda seimwe yemhando dzakanakisa yekurwisa-kupisa vamiririri. Inowanikwawo mune zvakawanda exfoliating zvigadzirwa.

Saka hongu, kudya papaya (kana kushandisa zvigadzirwa zvine papain) kunogona kubatsira muviri wako kudurura maseru eganda akafa, ichikusiya uine ganda rinopenya, rine simba!

Kuedza: Drizzle fresh lime juice pamusoro pembiya hombe yepapaya sechikamu chekudya kwako kwekuseni kana gadzira masiki papaya kumba kwehusiku hwako hunotevera mu!

4. Blueberries

Blueberries akapfuma mavitamini A uye C, pamwe neyakare-inopokana antioxidant inonzi anthocyanin. Izvi ndizvo zvinopa mablueberries avo akadzika, akanaka bhuruu ruvara.

Izvi zvinogona kubatsira kuchengetedza ganda kubva kukuvara nekuda kwezuva, kushushikana, uye kusvibiswa nekumisikidza yekupindura mhinduro uye.

Kuedza: Kanda ichi chinonaka, chakaderera-shuga muchero mukati memangwanani smoothie kana yemichero mbiya, uye rega igove inoyevedza punch!

5. Broccoli

Broccoli isimba rinopesana-nekuzvimba, simba-rinokwegura rine simba ne:

• mavhitaminzi C uye K
• akasiyana antioxidants
• faibha
• folate
• lutein
• calcium

Muviri wako unoda vhitamini C kugadzirwa kwecollagen, iro puroteni rakakura muganda rinoipa simba uye kusimba.

Kuedza: Unogona kudya broccoli mbishi kuti utore chikafu chinokurumidza, asi kana uine nguva, nyorovera usati wadya. Kubva pakurumwa kwakatsva kusvika kune pesto sauces, kubika broccoli chaizvo kunobatsira kusunungura mamwe marongero ehutano kumuviri wako.

Iyo lutein yezvinovaka muviri, kuchengetedza basa rehuropi rekurangarira, pamwe nevhitamini K uye calcium (izvo zvakakosha kuhutano hwemabhonzo nekudzivirira kwe osteoporosis). Pane chero chinhu here ichi anti-kuchembera cruciferous veggie chisingakwanise kuita?

6. Sipinachi

Sipinachi yakanyanyisa hydrating uye yakazara nema antioxidants ayo anobatsira kuisa oxygenate uye kuzadza muviri wese. Iyo zvakare yakapfuma mu:

• mavhitaminzi A, C, E, uye K
• magnesium
• chirimwa-based heme iron
• lutein

Iyi yakasvibira yemashizha yakasvibirira yakakwira vhitamini C zvemukati zvinowedzera kugadzirwa kwecollagen kuchengetedza ganda rakasimba uye rakatsetseka. Asi hazvisi izvo chete. Vitamini A yainopa inogona kukurudzira bvudzi rakasimba, rinopenya, nepo vhitamini K kubatsira kudzikisa kuzvimba mumasero.

Kuedza: Wedzera zvishoma zve sipinashi kune smoothie, saladi, kana saute. Dzimwe pfungwa? Tarisa uone edu epamoyo sipinachi, kusanganisira sipinashi machipisi uye cheesy burgers.

7. Nzungu

Mazhinji nzungu (kunyanya maarumondi) ndiwo manyuko evhitamini E, ayo anogona kubatsira kugadzirisa huturu hweganda, kuchengetedza hunyoro hweganda, uye kuchengetedza ganda kubva mukukuvadza mwaranzi yeUV. Walnuts kunyange anti-anogumbura omega-3 fatty acids ayo anogona kubatsira:

• simbisa ganda maseru membranes
• kudzivirira kubva kukuvara kwezuva
• ipa ganda kupenya kwakanaka nekuchengetedza kwayo kwadzo mafuta chipingamupinyi

Kuedza: Fukidza musanganiswa wenzungu pamusoro pemasaladhi ako, kana idya mashoma sechikafu. Usabvisa ganda, zvakare, sezvo ongororo dzichiratidza kuti yea antioxidants akarasika pasina ganda.

• yakaderedzwa njodzi yehosha yemwoyo (walnuts) uye mhando 2 chirwere cheshuga (pistachios)
• kugona kudzivirira kugona kwekuziva kune vakuru vakuru (maamondi)

8. Avocado

Avocados akakwirira mukuzvimba-kurwisa mafuta acids ayo anosimudzira rakatsetseka, rakapfava ganda. Izvo zvinewo zvakasiyana siyana zvakakosha zvinovaka muviri izvo zvinogona, kusanganisira:

• mavhitaminzi K, C, E, uye A
• B mavhitaminzi
• potasium

Izvo zvine huwandu hwevhitamini A mumavocado zvinogona kutibatsira kudurura maseru eganda akafa, zvichitisiira rine runako, runopenya ganda. Zvinyorwa zvavo zvecarotenoid zvinogona kubatsira mukuvhara chepfu nekukuvara kubva kumwaranzi yezuva uye zvakare kubatsira kudzivirira kubva kumagomarara eganda.

Kuedza: Kanda imwe avocado mu saladhi, smoothie, kana kungoidya nechipunu. Panguva yawaifunga kuti waedza nzira dzese dzekudya avocado, tawana makumi maviri nematatu. Iwe unogona zvakare kuyedza pamusoro wenyaya sechinhu chinoshamisa chekunyorovesa mask kurwisa kuzvimba, kudzikisira kutsvuka, uye kubatsira kudzivirira makwinya!

9. Mbatatisi

Ruvara rweorenji rwembatatari rwunobva kune antioxidant inonzi beta-carotene iyo inoshandurwa kuita vhitamini A. inogona kubatsira kudzosera kusimba kweganda, kukurudzira ganda sero, uye pakupedzisira kunopa kune rakapfava, rinotaridzika seganda.

Iyi inonaka midzi yemidziyo zvakare sosi huru yevhitamini C uye E - zvese zviri zviviri zvinokwanisa kudzivirira ganda redu kubva kune zvinokuvadza zvemahara radicals uye chengetedza ganda redu kupenya.

Kuedza: Svetesa imwe yeaya anotapira mbiriso mapekeji ayo achasimudza yako yemangwanani kana yekunwa mutambo senge imwe. Kutenda haisiyo yega nguva yekuwedzera iyi veggie kuchikafu chako!

10. Mbeu dzematamba

Matamba ave achishandiswa kwemazana emakore semushonga unorapa muchero. Yakakwira muvhitamini C uye, matamba anogona kudzivirira muviri wedu kubva mukukuvara kwakasununguka kwakanyanya uye kudzikisa huwandu hwekuzvimba muhurongwa hwedu.

Iyi michero ine hutano zvakare ine mukomboni unonzi punicalagins, uyo anogona kubatsira kuchengetedza collagen muganda, kunonoka zviratidzo zvekukwegura.

Kuedza: Fukidza zvishongo zvidiki zvinotapira pamucheche sipinachi walnut saladi yekurapa-kusachembera kurapa!

Tsvagiridzo yakaratidza zvakare kuti mukomboni inonzi, iyo inogadzirwa kana matamba achibatana nematumbu mabhakitiriya, anogona kumutsidzira mitochondria. Yakanga iri kunyange muzvidzidzo zvemakonzo.

Fukidza muviri wako nezvinovaka muviri zvine simba

Nekuzvipa isu pachedu nezvikafu zvinopesana nekukwegura, tinogona kuwana mafuta ekutaridzika uye nekunzwa kugona kwedu.

Kana iwe uchitsvaga mimwe inonaka miti yekuyedza, sarudza michero nemiriwo yakadzika muvara. Iwo akapfuma mumvuri kazhinji chiratidzo chekusimba kwakanyanya kurwisa kugona kuchengetedza ganda rako riine hutano uye riine hupenyu. Iwo akawanda mavara iwe aunokwana padiro yako, zvirinani.

Inguva yekudzora zviratidzo zvekukwegura uye zvechokwadi kupenya kubva mukati!

Nathalie Rhone, MS, RDN, CDN inyanzvi yakanyoresa kudya uye anoshanda mushonga wezvehutano aine BA muPsychology kubva kuCornell University uye MS muClinical Nutrition kubva kuNew York University. Ndiye muvambi weNutrition naNathalie LLC, yega yekudyira tsika muNew York City inotarisana nehutano uye hutano uchishandisa nzira yekubatanidza, uyeZvese Zvakanaka Kudya, hutano hwemagariro evanhu uye mararamiro ehutano. Paanenge asiri kushanda nevatengi vake kana kumaprojekti enhau, unogona kumuwana achifamba nemurume wake uye mini-Aussie, Brady.