Zvaunofanira Kudya Kuti Uwane Hutano Ganda

Iwe unotoziva kuti ane hutano skincare routine zvinoreva kupfeka sunscreen uye kushandisa zvigadzirwa zvakagadzirirwa rudzi rweganda rako. Asi waizviziva here kuti kudya kwaunodya kunoitawo kuti ganda rako ritaridzike uye rinonzwa sei? Sezvinongoita mavhitamini nemamineral zvinotsigira hutano hwemuviri, zvinogonawo kuwedzera hutano hweganda rako. Masayendisiti anoenderera mberi achidzidza maitiro ekudya uye ganda rine hutano, asi kubvumirana kwakawanda ndekwekuti iwe unofanirwa kunge uchidya zvakasiyana siyana zvekudya zvine antioxidants. Ramba uchiverenga kuti uone kuti ndezvipi zvekudya zvekudya zveganda rine hutano uye gadzirira kuzadza ngoro yako nezvese zvaunofarira.

makotapeya
Kushanda kwega kwega kwekotapeya kunopa muviri wako mafuta ane hutano anonyorovesa ganda rako uye anorichengeta rakasimba uye rakapfava. Pamusoro pezvo, kumwe kutsvagurudza kunoratidza kuti maavocado anewo zvinovaka muviri zvinodzivirira ganda rako kubva pakukuvadzwa nezuva uye zvinobatsira kudzivirira kuunyana nemitsetse yakanaka. Iwe zvakare uchawana muyero une hutano hwevhitamini E paunodya maavocados, chikafu chinoshanda nevhitamini C kugadzira collagen uye kudzivirira ganda rakaoma. Kune ganda rine hutano, wedzera avocado kumasaladhi, tacos kana masangweji.

Nuts uye Mbeu
Kudya kwakanaka kweganda kunovimba neprotein kuti ibatsire kutaridzika uye kunzwa zvakanaka. Nzungu nemhodzi inzvimbo inogadzirwa nezvirimwa zveprotein iyo nyanzvi dzakawanda dzinokurudzira. Mukuwedzera, nzungu nemhodzi inzvimbo huru yevhitamini E, iyo sezvataurwa pamusoro apa, inobatsira mukuchengetedza ganda remvura. Mamwe marudzi enzungu anewo zinc, iyo inobatsira mukupora kweronda uye kurwisa kuzvimba.

Fatty Hove
Zvakafanana nemakotapeya, kudya hove dzine mafuta isarudzo yakanaka yekudya kune hutano hweganda. Iine hutano hwemhando dzemafuta anoderedza kuzvimba, kurwisa ganda rakaoma uye kudzivirira ganda rako kubva pakukuvadzwa nezuva. Hadzisi hove dzose dzine mafuta ane hutano, saka zvakakosha kuita sarudzo dzakanaka pamusika wehove. Salmon, herring uye mackerel ndiyo yako yakanakisa sarudzo nekuti yakakwira muomega-3 fatty acids, imwe yemhando dzakakosha dzemafuta ane hutano. Hove dzine mafuta dzinewo zinc uye vitamin E, zvose zviri zviviri zvinokosha zvinovaka muviri, zvichiita kuti hove ive imwe yezvokudya zvakakosha zveganda rine utano. Iwe unogona zvakare kuwana aya ane hutano omegas kubva kune zvakasimwa masosi, senge makungwa uye zvimwe zvirimwa zvemugungwa, pamwe neflaxseeds.

Sweet Potato
Mbatatisi dzinotapira dzinoti mukurumbira kana zvasvika kune hutano ganda riri muruvara rweorenji. Vanowana hue yavo kubva kune beta-carotene, chikafu chinoshanda sechisikigo chezuva, kudzivirira kukuvadzwa kunokonzerwa nezuva. Nekuti iyo antioxidant, betacarotene inogona kubatsira kudzivirira kukuvadzwa kwesero kunogona kutungamira kugomarara reganda, makwinya uye dzimwe nyaya dzeganda dzaungade kudzivirira. Shandisa mbatatisi panzvimbo yembatatisi yenguva dzose mumabikirwo akawanda ekunaka kutsva kwaunenge uchida.

Bhero mhiripiri
Mhiripiri mhiripiri ndeimwe huru ye beta-carotene, iyo muviri wako unoshandura kuita vhitamini A kuchengetedza ganda rine hutano uye rakapfava. Uye zvakare, bhero mhiripiri, kunyanya iyo yero uye tsvuku, yakakwira muvhitamini C, iyo inofanirwa kunge iri chikamu chehutano hweganda chikafu nekuti inobatsira kufambisa muviri wako mukusika kwayo collagen. Collagen inofanirwa kuchengetedza ganda rakasimba uye rakasimba, iro rinoita basa rekudzivirira wrinkles uye mitsetse yakanaka paunenge uchikura. Iwe uchawana huwandu hwakawanda hwezvikafu nekudya bell mhiripiri mbishi, asi zvinobatsirawo kana zvabikwa.
Madomasi, broccoli, uye mazambiringa ndedzimwe sarudzo dzakakodzera paunenge uchidyira hutano hwakanaka hweganda. Izvo zvakasiyana-siyana zvaunosanganisira muurongwa hwekudya kwako, uye zvakanyanya-antioxidant uye yakakwira-fiber chirimwa chikafu, inokwirisa mikana yekurova benchmark yezvese zvinovaka muviri zvinoda ganda rako. Kana uchida rubatsiro, taura nedermatologist yako kana nyanzvi yezvokudya kuti ugadzire kudya kunoshanda paganda rako.