Ganda rine mafuta, chekudya?

Zvemukati

• Chii chekudya
• Vhitamini A
• Zingi
• Vitamini C uye E
• Mbeu dzese
• Omega 3
• Chii chisingadyiwe

Kubatsira kudzora ganda rine mafuta, chikafu chinofanirwa kuve chakapfuma mune zvinovaka muviri zvakaita sevhitamini A, C uye E, ayo ane simba antioxidants uye anoitawo kuyeranisa kugadzirwa kwe sebum nezvisungo zve sebaceous.

Izvi zvinovaka muviri zviripo muzvikafu zvakaita semakarotsi, maranjisi nemapapai, asi zvinodikanwa zvakare kubvisa chikafu chakashata paganda, senge chokoreti neupfu chena, kubva mumenu.

Chii chekudya

Vhitamini A

Vitamin A chinhu chakakosha pakuvaka hutano hweganda, nzara nebvudzi, ichiva chikafu chikuru mukudzivirira acne. Iripo mune zvekudya zveorenji uye zveyero, zvakaita semakarotsi, mapopo, mango, matomatisi, chiropa uye mazai emazai. Ona iro rakazara runyorwa rwezvikafu zvakapfuma mu vitamini A.

Zingi

Kudya kwakaderera mu zinc kunokurudzira kuoneka kweacne, kunyanya acne ne pus uye yakawanda yekuzvimba, uye zvinodikanwa kuwedzera kudyiwa kwezvikafu zvakaita semhanga mhodzi, nyama, nzungu nemaamondi.

Vitamini C uye E

Iwo ane antioxidants ane simba anononoka kuchembera kweganda uye anomhanyisa kupora, kuvapo muzvikafu zvakaita seorenji, chinanaini, mandarin, ndimu, avocado, nzungu, zai.

Mbeu dzese

Nekuti vane yakaderera glycemic index, zviyo zvakakwana senge mupunga wakasviba, chingwa chebhuruu uye pasita yakazara inobatsira kudzora huwandu hweshuga yeropa, iyo inofarira kushomeka kwekugadzirwa kwehomoni inokurudzira kugadzirwa kwemafuta muganda.

Omega 3

Omega-3 mafuta anorwisa-kuzvimba aripo mune zvekudya senge chia, flaxseed, sardines, tuna, salmon, nzungu, olive olive uye avocado, zvichibatsira kupora mburwa uye kudzivirira kuoneka kwekuputika kutsva paganda.

Chii chisingadyiwe

Chikafu chinofanirwa kudzivirirwa chinonyanya kuve chakapfuma mushuga, hupfu chena nemafuta akashata, akadai se:

• Shuga: zviwitsi zvakajairika, zvinwiwa, maindasitiri majisi, hupfu hwechokoreti upfu;
• Upfu chena: chena chingwa, makeke, makuki, zvigadzirwa zvebheka;
• Yakanatswa mafuta emiriwo, senge mafuta e soya, chibage uye sunflower;
• Mukaka uye zvigadzirwa zvemukaka, kunyanya iwo akaomeswa, sezvavanomutsa kuwedzera uye kuwedzera kwechigamba;
• Zvikafu zvakapfuma iodinesenge hove dzegungwa, hove uye doro.

Chikafu chakapfuma muupfu neshuga chinofanira kudzivirirwa nekuti zvinowanzo kuve chikafu chine yakakwira glycemic index, iyo inomutsa kugadzirwa kwemahormone senge insulin uye IGF-1, iyo inowedzera huni hwemafuta uye inosimudzira kuwedzera huremu. Ona tafura yakazara neiyo glycemic index yezvikafu.

Kuti uve neganda rakanaka, mazhinji anodawo ma cosmetic maitirwo uye mashandisirwo ezvigadzirwa zvekuchengetedza ganda, saka tsvaga kuti ndeapi marapirwo akakodzera mhando yega yega yeacne.