4 Superfoods Pakhungu Lowala

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Inu ndi zomwe mumadya. Kapena, masiku ano zili ngati ... mankhwala anu osamalira khungu akhoza kwenikweni khalani okwanira kudya. Makampani okongoletsa anthu tsopano akuyang'ana kupyola mavitamini ndi michere kuti mupeze khungu lokongola, ndikupeza zakudya zamagetsi zamtundu wamtundu wa quinoa ndi chia kuti zigulitse malonda anu. Koma ngati mukuyamba kale masiku asanu-omwe amatha kuchita zodabwitsa pakudya thupi lanu-inunso kwenikweni muyenera kuwagwiritsa ntchito pamutu, nawonso?

Kupezeka, inde. "Mukadya chakudya ndi michere yomwe ili mmenemo, khungu lanu lidzakhala malo otsiriza omwe amafika," anatero Gary Goldfaden, dermatologist ndi woyambitsa GOLDFADEN MD. "Ndi chifukwa chakuti ndi gawo lakunja kwambiri la thupi, choncho limalandira ubwino wochepa kwambiri." Ganizirani izi motere: Kudya zipatso zokhala ndi mavitamini C, monga malalanje ndi mangos, kumatha kulimbana ndi zopitilira muyeso ndikulimbikitsa chitetezo chamthupi. Koma, monga a Goldfaden akufotokozera, njira yokhayo yomwe ingathandizire kutha mawanga amdima kapena kusintha ngati mungagwiritse ntchito mankhwalawo pakhungu lanu. (Koma kudya njira yako pakhungu lowala ndikotheka.

Nanga zakudya zabwino kwambiri zaposachedwa kwambiri zomwe zakongoletsa kwambiri ndi ziti? Nayi zosakaniza:

Kinoya

Njere zodzaza ndi mapuloteni zimadziwika chifukwa cha kusinthasintha kwake kukhitchini, koma kuchuluka kwake kwa riboflavin kumapangitsa kukhala chopangira mphamvu pakhungu lanu. Ikani pamutu pake ndi-bam! -Mizere yanu ndi makwinya siziwoneka bwino. "Riboflavin imathandizira kukhathamiritsa ndikuwonjezera kutulutsa minofu yolumikizana, yomwe imathandizira khungu," akutero a Goldfaden. Zotsatira zomaliza: mawonekedwe osalala, owoneka achichepere. Mukufuna kuyesa nokha? Onani Zogulitsa 10 za Khungu ndi Tsitsi la Quinoa.

Mbewu za Chia

Inde, mutha kupeza mbewu zomwezo zomwe mwawaza mu smoothie yanu pazogulitsa khungu. Ndi amodzi mwa mafuta olemera kwambiri a omega-3 fatty acids, opatsa hydration wamisala yomwe ingakupangitseni kuwoneka owoneka bwino komanso atsopano. Njerezi zilinso ndi zotsutsana ndi zotupa, zomwe a Goldfaden amati zitha kutonthoza ndikuthana ndi khungu lomwe limakonda ziphuphu. Kuwotcha: "Mbeu za Chia zimakhala ndi mavitamini okhala ndi maubwino olimbana ndi ukalamba, monga B3, B2, ndi zinc," akutero. Ubwino wonsewo munjira imodzi yopepuka: Perricone MD Chia Serum ($75; perriconemd.com).

Kale

Monga kuchotseratu nkhope yanu nthawi yomweyo, kuchuluka kwa masamba obiriwira awa kwa mavitamini ndi michere kumakulitsa chiwopsezo cha katatu: Kutha kuyeretsa pores, kuteteza kwa owononga chilengedwe, ndipo kusiya khungu uber-hydrated. "Kale ali ndi vitamini A wambiri, yemwe amalimbana ndi kuwonongeka kwakukulu kwaulere ndikukonzanso minofu ya khungu," akutero a Goldfaden. Imadzazanso ndi vitamini K, yomwe akuti imathandiza kuchepetsa "mithunzi ndi kutupa m'dera la pansi pa maso." (Onani zambiri 5 Zobiriwira za Khungu Lalikulu.)

Yogurt

Sizokoma ndi zipatso ndi granola. Yogurt yodzaza ndi asidi ya lactic yomwe ingathandize kutha mawanga akuda kapena kukhathamira. "Zimathandiza kuchotsa ndi kuchotsa khungu lililonse lakufa pamwamba pake, khungu lanu liziwoneka lowala komanso labwino," akutero a Goldfaden. Ndiwothandiza kwambiri pamtundu wanu, womwe ndi wofunikira pakupanga kolajeni. "Collagen ndi protein yomwe imagwira ntchito yolumikizira minofu yanu yolumikizana, ndipo kuchuluka kwanu kwa collagen kumafooka mukamakalamba," akufotokoza. "Mapuloteni amatha kuthandiza kumanganso ndikukonzanso minofu." Chifukwa chake ngati muli ndi Chobani pang'ono mu furiji yanu, yesani njira 8 Zachi Greek Zogwiritsira Ntchito Kukongola Kuti Mugule kapena DIY.

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