Zakudya zabwino kwambiri pakhungu langwiro

Zamkati

• 1. Zipatso
• 2. Zipatso zouma
• 3. Koko
• 4. Nsomba
• 5. Masamba ndi masamba
• Zakudya zamtundu uliwonse wa khungu
• 2. Khungu louma
• 3. Khungu lofewa
• 4. Khungu lokhala ndi mawanga

Zakudya za khungu langwiro makamaka ndiwo zamasamba, nyemba ndi zipatso, chifukwa zili ndi ma antioxidants, omwe amateteza khungu la khungu motsutsana ndi zopitilira muyeso zaulere. Kuphatikiza apo, nsomba zamafuta monga sardine ndi saumoni, zili ndi omega 3 yolemera, yomwe imathandizanso pakukonza lipids pakhungu, imathandizanso poletsa kutupa ndi kuchiza ziphuphu, chifuwa ndi psoriasis.

Ndikofunikira kuti zakudya zokhalabe ndi thanzi la khungu zimawonetsedwa ndi wazakudya, chifukwa ngakhale atha kubweretsanso zabwino, mwina sangakhale oyenera kwambiri mtundu wa khungu, zomwe zitha kubweretsa mafuta kapena kutayika kolimba, mwachitsanzo.

1. Zipatso

Zipatso zina monga lalanje, kiwi, mandimu ndi tangerine, mwachitsanzo, atha kuphatikizidwa pazakudya zatsiku ndi tsiku kuti khungu liwonekere chifukwa ali ndi vitamini C wambiri, womwe ndi wofunikira popanga collagen, womwe umathandizira pakhungu olimba komanso wathanzi.

Kuphatikiza apo, mabulosi abuluu, mabulosi akuda, sitiroberi ndi chinanazi ali ndi ma antioxidants ambiri, omwe amapewa kuwonongeka kwa zinthu zopanda pake m'maselo, motero, kukalamba msanga. Zipatso zokhala ndi beta carotenes, monga papaya ndi mango, mwachitsanzo, ziyeneranso kuphatikizidwa pazakudya, chifukwa zimateteza khungu ku cheza cha UVA ndi UVB, zomwe zimapangitsa khungu kukhala labwino.

Kuphatikiza apo, zipatso zina monga mavwende, vwende, maapulo osenda ndi sitiroberi, mwachitsanzo, zimakhala ndi madzi ambiri, omwe amathandiza kuti khungu lizikhala ndi madzi komanso kuwoneka bwino, komanso amathanso kuyikidwa muzakudya zatsiku ndi tsiku. Dziwani zakudya zina zamadzimadzi.

2. Zipatso zouma

Zipatso zouma zimakhala ndi zinc, magnesium, mavitamini a B, vitamini E ndi selenium, zomwe zimathandiza kuti khungu likhale lathanzi komanso lolimba. Mtedza, maamondi, mtedza ndi mtedza ndi mbewu ya mpendadzuwa zili ndi omega-6 ndi vitamini E, zomwe zimathandiza kudyetsa ndi kukonza khungu ndikulimbitsa chotchinga cha khungu, kuphatikiza kukhala ndi ma antioxidant, omwe amathandiza kupewa kukalamba msanga. Onani zopindulitsa zina za mtedza.

3. Koko

Koko ndi yolemera mu theobromine, yomwe imaphatikizaponso kuchita zinthu mthupi lonse chifukwa cha anti-yotupa, yotulutsa, vasodilatory ndi cholesterol-yoyang'anira, ili ndi njira yoteteza, yomwe imathandiza kuteteza mapangidwe pakhungu .

4. Nsomba

Nsomba zina, monga sardine ndi saumoni, zimakhala ndi omega-3, yomwe imathandizira kuthandizira kusungunuka kwa lipids omwe amapezeka pakhungu ndikupewa kuwonekera kwa ziphuphu, psoriasis kapena chifuwa cha khungu, popeza ili ndi antioxidant zotupa.

Kuphatikiza apo, omega-3 yomwe imapezeka mu nsomba imathandizanso kuti khungu la khungu liziyenda bwino, ndikuzisiya zili zofewa, zosungunuka, komanso kusinthasintha, kuphatikiza pakupewera kuwonongeka kwa dzuwa komanso kukalamba msanga. Onani maubwino ena a omega-3.

5. Masamba ndi masamba

Masamba ndi ndiwo zamasamba zili ndi mavitamini ndi michere yambiri, zomwe zimangowonjezera thanzi la khungu, komanso thupi lathunthu. Chifukwa chake, masamba ndi masamba ena monga kaloti, tsabola, mbatata, sikwashi, broccoli ndi sipinachi, mwachitsanzo, atha kuphatikizidwa pazakudya kuti khungu liziwoneka bwino chifukwa lili ndi beta carotenes, yomwe imathandiza kuteteza khungu lochokera ku mphezi UVA ndi UVB zochokera padzuwa, kusiya khungu kukhala lokongola komanso golide.

Podyetsa khungu langwiro, kuwonjezera pa zakudya izi, ndikofunikira kuti mukhale ndi madzi okwanira, motero tikulimbikitsidwa kumeza 1.5 mpaka 2 malita amadzi patsiku. Onerani vidiyo yotsatirayi kuti mupeze zakudya zomwe zili ndi madzi ochulukirapo:

Zakudya zamtundu uliwonse wa khungu

Ngakhale ndikofunikira kudya zakudya zosiyanasiyana, pali zakudya zomwe, zomwe zimawonjezeka kwambiri, zitha kuthandiza kukonza mawonekedwe akhungu la nkhope, monga ziphuphu, mawanga, kuwuma kapena khungu louma, mwachitsanzo. Kuti mudziwe mtundu wa khungu, ikani deta yanu mu calculator yotsatirayi:

Zakudya zomwe zimathandiza kupewa ndikusintha ziphuphu ndi nsomba za salmon, sardines, tuna ndi chia, mwachitsanzo, chifukwa ali ndi omega 3 yolemera, yomwe imakhala ndi zotsutsana ndi zotupa, zomwe zimachepetsa kutupa ndi kufiira kwa ziphuphu.

Kuphatikiza apo, zakudya zokhala ndi selenium, monga nsomba, nyama ndi mtedza waku Brazil, zimathandizira kuchepetsa kutupa. Monga selenium, mkuwa umakhalanso ndi maantibayotiki am'deralo, ndipo umatha kupezeka muzakudya monga nsomba, chiwindi ndi mbewu zonse, zothandiza kuthana ndi ziphuphu.

Kumbali inayi, zakudya monga chokoleti, mtedza, zopangidwa ndi mkaka, shuga, zakudya zamafuta ndi zokometsera, mwachitsanzo, zimatha kupangitsa khungu kukhala lopaka mafuta motero, liyenera kupewedwa.

2. Khungu louma

Zakudya zomwe zimathandiza kukonza khungu louma ndizomwe zimakhala ndi madzi ochulukirapo, monga radishes, tomato, mavwende ndi mavwende, chifukwa khungu ili limatha kutaya madzi ndikusowa madzi. Kutsekemera kungathenso kupezeka mwa kumwa madzi ndi tiyi.

Kuphatikiza apo, maamondi, mtedza, mtedza, mbewu za mpendadzuwa, mtedza ndi mtedza waku Brazil ndizofunikanso zofunika pakhungu louma, chifukwa ali ndi vitamini E ndi omega 6 wambiri, omwe amathandizira kukonza ndikulimbitsa khungu ndikulimbitsa chotchinga cha khungu.

3. Khungu lofewa

Zitsanzo zina za zakudya zomwe zingathandize kupewa khungu lonyentchera, komanso kukula kwa makwinya ndi lalanje, mandimu, kiwi, mandarin ndi zipatso zina za zipatso, chifukwa zili ndi vitamini C, yomwe imathandizira kupanga collagen, yomwe imathandizira kukhalabe olimba a khungu. Kuphatikiza apo, tiyi wobiriwira, zipatso, chinanazi, sitiroberi ndi zakudya zina zokhala ndi ma antioxidants zimathandizanso kupewa kukalamba msanga.

Zakudya zokhala ndi magnesium, selenium ndi zinc, zimathandizanso pakhungu lolimba, chifukwa limateteza maselo ku nkhanza ndi zopitilira muyeso zaulere, zimalepheretsa kupindika kwa khungu ndikukonda kusinthidwa kwama cell. Zitsanzo za zakudya zokhala ndi mcherewu ndi mtedza, chimanga, kaloti, mbewu zonse, mtedza waku Brazil, nyama yofiira, udzu wam'madzi ndi oyster, mwachitsanzo.

4. Khungu lokhala ndi mawanga

Wothandizana naye pakhungu ndi zilema kapena amakonda kuwoneka wolakwika ndi koko, popeza ali ndi theobromine momwe amapangira, yomwe imakhala ndi chithunzi choteteza.Kuphatikiza apo, beta-carotenes ndiyofunikira, popeza kuwonjezera pa kukhala ma antioxidants, amatetezanso khungu ku cheza cha UV. Beta carotenes amatha kupezeka mu zakudya monga papaya, mango, kaloti, sipinachi ndi broccoli, mwachitsanzo.

Onani muvidiyo yotsatirayi, maupangiri ena oti mukhale ndi khungu lokongola komanso lathanzi: