6 Zuva-Dziviriro Zvekudya Kuchinja Ganda Rako Kuita Anti-Kuunyana Nhare

Zvemukati

• Nei kudya izvi zvinoshandiswa masikati kunokosha
• 1. Blueberries
• 2. Watermelon
• 3. Nzungu nembeu
• 4. Makarotsi uye mashizha ane mashizha
• 5. Green tii
• 6. Koliflower
• Super Zhizha Sunblock Smoothie

Iwe haugone kudya sunscreen yako. Asi izvo zvaunogona kudya zvinogona kubatsira mukukuvara kwezuva.

Wese munhu anoziva kuunganidza pane cheki zuva kuti avharire mwaranzi yezuva ye UV, asi pane imwe nhanho yakakosha nzira yako yekuchengetedza zuva ingave isipo: Kudya kwemangwanani!

Kudya chikamu chinowanzo-kukosheswa chekuti tinoenderana sei nemamiriro edu ekunze mumwaka wese. Ngatitarisei kuti nei kudya kwekutanga kwezuva kuchikwanisa kugadzirira uye kuchengetedza kwako kupenya kwezhizha.

Nei kudya izvi zvinoshandiswa masikati kunokosha

Zvinotaridza kuti tine "wachi yeganda," anodaro Joseph S. Takahashi, PhD, sachigaro weeuroscience kuYunivhesiti yeTexas Southwestern Medical Center ya Peter O'Donnell Jr. Brain Institute. Muchidzidzo chake cha2017, Takahashi nechikwata chake vakaona kuti enzyme inogadzirisa ganda rakakanganiswa neUV ine kutenderera kwemazuva ese kwekugadzira uko kunogona kuchinjwa nekudya chikafu panguva dzisina kujairika.

"Zvichida kuti kana uine purogiramu yekudya yakajairika, ipapo unokwanisa kudzivirirwa zviri nani kubva kuUV masikati. Kana iwe uine chirongwa chisina kujairika chekudya, izvo zvinogona kukonzeresa kukuvadza kuchinja kweawa rako reganda, ”akadaro muchishumo chevatori venhau.

Saka panzvimbo pekudya pakati pehusiku, edza kusanganisa izvi zvekudya zvine ganda-mukati mune yako smoothies kuti uwedzere rimwe dziviriro yezuva mukudya kwako:

1. Blueberries

Izvo zvinongoitika kuti michero yedu yezhizha yatinofarira zvakare ndiyo inobatsira kutidzivirira munguva yezhizha, futi.

Blueberries akapfuma mune ane simba antioxidants ayo anorwisa emahara radicals ayo anogona kukuvadza ganda nekuda kwekuratidzwa nezuva uye kunetseka. Blueberries inotonyanya kusimba kana iri mhando yemusango. Izvowo yakanaka kwazvo sosi yevhitamini C, iyo inogona kubatsira kudzivirira kuunyana kubva pazuva riri pamhenderekedzo.

Kurumidza kudya kwemangwanani: Tora chikafu chako chekugadzirira pamwe ne-on-the-go parfaits parfaits yakagadzirwa nemidziyo yekuzvigadzirira, yemaminetsi gumi nemashanu bhiribheri chia jam, kokonati yogati, uye granola.

2. Watermelon

Madomasi anozivikanwa nekuve ne lycopene, antioxidant inoitisa matomatisi mutsvuku. Asi mavise anotova nezvakawanda zvakanyanya. Lycopene inobata miviri yeUVA neUVB, kunyangwe zvingatora vhiki dzinoverengeka kuti ganda riwedzere kupopota nekuda kwehuwandu hwayo, maererano ne.

Mushure memavhiki mashoma ezuva nezuva, manwiwa manwiwa anonwa (kwete zvakanyanya kuomarara mumamiriro ekunze anopisa!), Lycopene inogona kupedzisira yaita sedziviriro yezuva. Vanotsvagurudza vanocherekedza, zvakadaro, kuti hazvireve hazvo kuti zvinotora nzvimbo yemamwe matanho ekudzivirira, seSpF uye zvipfeko zvinodzivirira zuva, pamatombo ezuva uye kukuvara kweganda. Asi kana zvasvika pakurwisa kukwegura, iyi yekuwedzera yekuwedzera chokwadi haizokuvadza.

Kudivi: Wedzera muchero kutapira kune rinotevera batch yemachipisi uye dhiza iwe unounza kune iyo BBQ ine nyowani, vhitamini C-yakafuma watermelon salsa.

3. Nzungu nembeu

Walnuts, hemp mbeu, chia mbeu, uye flax zvese zvine omega-3 yakakosha mafuta acids. Hove nemazai zvakare makuru masosi emafuta aya akachena, anoda ganda. Miviri yedu haigone kugadzira omega-3s, saka zvakakosha kuti tiitore kubva mukudya kwedu.

Chii chinoitwa ne omega-3 paganda rako? Ivo vanobatsira kuchengetedza kutendeseka kweganda rako uye vanopesana nekuzvimba, zvakare. Omega-3s zvakare inobatsira muviri wako kuita nemasikirwo nemhedzisiro yekushandisa nguva yakawandisa muzuva.

Kurumidza kudya: Trail musanganiswa haimbobuda kunze kwechitaira, kunyanya kana iwe uchikwanisa kushandura zvinhu kumusoro uye wosarudza yako wega nguva yega yega.

4. Makarotsi uye mashizha ane mashizha

Miviri yedu inoshandura beta carotene kuita vhitamini A, iyo yakakosha kune hutano hweganda. Imwe 2007 meta-ongororo yakawana kuti beta carotene yakapa dziviriro yezuva chaiyo mushure memasvondo gumi ekuwedzera kuwedzerwa.

Kudya zvakasiyana siyana zvekudya zvakapfuma mune ichi chinovaka kunoita kuti kuwana kota yezuva nezuva ive nyore zvishoma. Makarotsi uye mashizha ane mashizha senge kare nesipinashi zvakanakisa beta carotene-yakazara zvakawedzera kune zvaunodya, kunyangwe mangwanani emangwanani smoothies.

Kunyanya, mashizha ane mashizha akakwirira mu antioxidants lutein uye zeaxanthin. Izvi kudzivirira kubva kuunyana, kukuvara kwezuva, uye kunyangwe gomarara reganda.

Mazuva esaradhi: Iyi yakapusa kare saradhi isarudzo yakajeka yemasikati yakakandirwa nekarroti uye mbatatisi kuendesa chaiyo beta carotene-yakazara punch.

5. Green tii

Mune, vaongorori vakaona kuti girini tii kunwa kwakatungamira kune mashoma mamota anokonzerwa ne UV mwenje mumakonzo. Izvi zvaikonzerwa neflavanol yaive mune zvese zvakasvibirira uye nhema tii inozivikanwa seEGCG.

Imwe ongororo yemhuka pane yakasvibirira tii yakawana kuti yakadzora kukuvara kweganda kubva kuUVA mwenje uye yakadzivirirwa pakurwisa kweclagen Collagen ipuroteni yemuviri wedu yakawanda kwazvo. Inopa ganda kutendeseka uye kusimba.

Sip pane izvi: Ita zvakanyanya zhizha zhizha uye zunza imwe yakatonhorera girini tii nechando, mint mashizha, uye ako aunofarira macitrus michero.

6. Koliflower

Kana zvasvika kune veggies uye michero, yakajairika hutano mutemo wekurarama nekutenga nayo ndeye kukwevera kune kune zvine mutsigo kudya kwemavara. Izvi zvinodaro nekuti ivo vanogona kunge vaine akawanda antioxidants.

Asi usarega maruva epepuru ecoliflower achikupusa. Iyi cruciferous veggie ndiyo yekusara kune iyo mutemo. Koliflower ine yakasimba antioxidants inobatsira kurwisa oxidative kusagadzikana kubva kune mahara radicals.

Pamusoro peichi chinhu, cauliflower zvakare yakasarudzika yezuva-inodzivirira chikafu nekuda kwe histidine. Iyi alpha-amino acid inomutsa kugadzirwa kweurocanic acid, iyo inobata UV radiation.

Grill izvi: Kana iwe uchidya zvine moyo kwekudya kwekuseni, edza iyo cauliflower steak ine creamy chili-lime sosi.

Super Zhizha Sunblock Smoothie

Ndiani anoti haugone kunwa zuva rako? Iyi Smoothie inobatsira iwe kurova kupisa uye ine zvese zvekuchengetedza-ganda zvinongedzo zvakanyorwa pamusoro. Wedzera iyo kumangwanani ako kutenderera kwehutano hwakanaka kupenya kwese zhizha.

Zvinoshandiswa

• 1 1/2 mukombe green tea, yakanyorova
• 1 mukombe blueberries
• 1 mukombe watikiti
• 1/2 mukombe koliflower
• 1 karoti kadiki
• 2 tbsp. hemp moyo
• 1 tbsp. ndimu muto
• 3-5 mazaya echando

Mirayiridzo

Isa zvinoshandiswa mu blender. Bata kusvikira rakatsetseka. Kune yakasviba smoothie, shandisa 1 mukombe girini tii.

Nepo izvi zvine hupfumi, chikafu chizere chingatsigira hutano hweganda rako kana uchinge waratidzwa nemwenje weUV, ramba uchifunga kuti iwo hausi mutsigiro wezuva. Zvakadaro zora mafuta ezuva zuva nezuva kudzivirira kukuvara kwezuva uye gomarara reganda. Funga nezve izvi zvekudya seinishuwarenzi yekuwedzera kana iwe ukaitika kuti ukanyanyisa mwaranzi yezuva.