Zakudya 10 Zotsutsa-Kukalamba Zothandizira Thupi Lanu la 40-ndi-Pambuyo

Zamkati

• 1. Watercress
• 2. Tsabola wofiira wofiira
• 3. Papaya
• 4. Mabulosi abuluu
• 5. Broccoli
• 6. Sipinachi
• 7. Mtedza
• 8. Kutulutsidwa
• 9. Mbatata
• 10. Mbeu za makangaza
• Dzazani thupi lanu ndi michere yamphamvu

Khungu lokongola, lowala limayamba ndi momwe timadyera, koma zakudya zotsutsana ndi ukalamba zitha kuthandizanso zina.

Tikamanyamula chakudya chathu ndi zakudya zopatsa thanzi zodzaza ndi ma antioxidants, mafuta athanzi, madzi, ndi michere yofunikira, thupi lathu limawonetsa kuyamika kudzera m'chiwalo chake chachikulu kwambiri: khungu lathu.Kupatula apo, khungu nthawi zambiri limakhala gawo loyamba la thupi lathu kuwonetsa zovuta zamkati, ndipo pali zochepa zokha zomwe mafuta, mafuta, masks, ndi ma seramu amatha kuchita tisanayang'anitsitse zomwe zikutipangitsa.

Ofufuza ali ndi ngakhale kuti kudya zipatso ndi nyama yang'ombe ndiyo njira yabwino kwambiri komanso yathanzi yolimbana ndi zovuta komanso mizere yabwino. Wokonzeka kuwala? Nazi zakudya 10 zabwino kwambiri zotsutsana ndi ukalamba kuti zisamalire thupi lanu ndi kuwala komwe kumachokera mkati.

1. Watercress

Ubwino wathanzi la watercress musakhumudwitse! Msuzi wobiriwira wobiriwirawu ndi gwero lalikulu la:

• kashiamu
• potaziyamu
• manganese
• phosphorous
• mavitamini A, C, K, B-1, ndi B-2

Watercress imakhala ngati khungu lakuthira lamkati komanso kumaselo onse amthupi, zomwe zimapangitsa kuti khungu lizikhala ndi mpweya wabwino. Wodzaza ndi mavitamini A ndi C, atha kusokoneza ma radical owopsa, ndikuthandizira kusunga mizere ndi makwinya kutali.

Kuyesa: Onjezerani zochepa zobiriwira zobiriwira mu saladi wanu lero chifukwa cha khungu lowala komanso thanzi labwino!

Chobiriwira chokoma ichi chimatha (monga momwe zimawonedwera mu ma trout), chimathandizira kugaya (mu kafukufuku wamaselo amodzi), ndikupatsanso chithokomiro chifukwa cha ayodini.

2. Tsabola wofiira wofiira

Tsabola wofiyira wobiriwira ndi amene amalamulira kwambiri pankhani yolimbana ndi ukalamba. Kuphatikiza pa vitamini C - yomwe ili yabwino popanga ma collagen - tsabola wofiira wobiriwira amakhala ndi ma antioxidants amphamvu otchedwa carotenoids.

Carotenoids ndimatumba obzalidwa ofiira ofiira, achikasu, ndi lalanje omwe mumawona zipatso ndi ndiwo zamasamba zambiri. Ali ndi zosiyanasiyana ndipo amathandizira kuteteza khungu, kuipitsa, komanso poizoni wachilengedwe.

Kuyesa: Kagawani tsabola wabelu ndikuviika mu hummus ngati chotukuka, onjezerani mu saladi wosaphika, kapena muphike mwachangu.

3. Papaya

Chakudyachi chimakhala ndi mitundu yambiri ya antioxidants, mavitamini, ndi michere yomwe imatha kusungunuka khungu ndikuchepetsa mawonekedwe amizere ndi makwinya. Izi zikuphatikiza:

• mavitamini A, C, K, ndi E
• kashiamu
• potaziyamu
• magnesium
• phosphorous
• Mavitamini B

Mitundu yambiri yama antioxidants papaya imathandiza kuthana ndi kuwonongeka kwaulere komanso kuthekera. Papaya imakhalanso ndi enzyme yotchedwa papain, yomwe imapereka maubwino owonjezera okalamba pogwira ntchito ngati imodzi mwazinthu zachilengedwe zotsutsana ndi zotupa. Amapezekanso muzinthu zambiri zotulutsa mafuta.

Inde, kudya papaya (kapena kugwiritsa ntchito mankhwala okhala ndi papain) kumatha kuthandizira thupi lanu kukhetsa maselo akhungu lakufa, ndikukusiyani ndi khungu lowala, lowala!

Kuyesa: Thirani madzi atsopano a mandimu pa mbale yayikulu ya papaya ngati gawo la chakudya chanu cham'mawa kapena pangani chigoba cha papaya kunyumba usiku wotsatira mu!

4. Mabulosi abuluu

Mabulosi abuluu ali ndi mavitamini A ndi C ambiri, komanso antioxidant yoteteza zaka yotchedwa anthocyanin. Izi ndizomwe zimapatsa ma blueberries mtundu wawo wakuya, wokongola wabuluu.

Izi zitha kuteteza khungu kuti lisawonongeke chifukwa cha dzuwa, kupsinjika, ndi kuipitsa poyang'anira mayankho otupa komanso.

Kuyesa: Ponyani zipatso zokoma, zopanda shuga mu smoothie yam'mawa kapena mbale yazipatso, ndipo zipatseni nkhonya zokongola!

5. Broccoli

Broccoli ndi malo odana ndi zotupa, odana ndi ukalamba omwe ali ndi:

• mavitamini C ndi K
• zosiyanasiyana antioxidants
• CHIKWANGWANI
• wachinyamata
• lutein
• kashiamu

Thupi lanu limafunikira vitamini C kuti apange collagen, puloteni yayikulu pakhungu yomwe imalipatsa mphamvu komanso kutuluka.

Kuyesa: Mutha kudya broccoli yaiwisi kuti mudye mofulumira, koma ngati muli ndi nthawi, pikani pang'ono musanadye. Kuchokera pakuluma kwamoto mpaka msuzi wa pesto, kuphika broccoli kumathandizadi kutulutsa zabwino zambiri m'thupi lanu.

Lutein wa michere, kuti asunge kukumbukira kwa ubongo, komanso vitamini K ndi calcium (zomwe ndizofunikira pa thanzi la mafupa komanso kupewa kufooka kwa mafupa). Kodi pali chilichonse chimene anti-aging cruciferous veggie sangachite?

6. Sipinachi

Sipinachi ndiyabwino kwambiri komanso yodzaza ndi ma antioxidants omwe amathandizira kupangitsa kuti thupi likhale ndi mpweya wabwino komanso kudzaza thupi lonse. Komanso ndi olemera mu:

• mavitamini A, C, E, ndi K
• magnesium
• chitsulo chochokera ku heme chitsulo
• lutein

Mavitamini C omwe ali ndi masamba obiriwira amtunduwu amathandizira kupanga collagen kuti khungu likhale lolimba komanso losalala. Koma si zokhazo. Vitamini A yomwe imapereka imatha kulimbikitsa tsitsi lolimba, lowala, pomwe vitamini K imathandizira kuchepetsa kutupa m'maselo.

Kuyesa: Onjezani sipinachi pang'ono ku smoothie, saladi, kapena saute. Malingaliro ena? Onani maphikidwe omwe timakonda sipinachi, kuphatikiza tchipisi ndi sipinachi ya cheesy.

7. Mtedza

Mtedza wambiri (makamaka ma amondi) ndiwo vitamini E, yomwe imathandizira kukonza khungu, kusunga chinyezi pakhungu, komanso kuteteza khungu ku kuwala kwa UV. Walnuts ngakhale omega-3 fatty acids odana ndi yotupa omwe angathandize:

• Limbikitsani khungu la khungu
• kuteteza kuwonongeka kwa dzuwa
• perekani khungu kuwala kokongola posunga chotchinga chake chachilengedwe cha mafuta

Kuyesa: Fukani mtedza wosakaniza pamwamba pa masaladi anu, kapena idyani pang'ono ngati chotupitsa. Musachotse khungu, mwina, monga kafukufuku akuwonetsa kuti ma antioxidants amatayika opanda khungu.

• kuchepa kwa chiwopsezo cha matenda amtima (walnuts) ndi mtundu wa 2 shuga (pistachios)
• kupewa kwa kuchepa kwa chidziwitso kwa okalamba (maamondi)

8. Kutulutsidwa

Avocados ali ndi zotupa zambiri zolimbana ndi mafuta omwe amalimbikitsa khungu losalala, losalala. Amakhalanso ndi michere yambiri yomwe ingaphatikizepo:

• mavitamini K, C, E, ndi A
• Mavitamini B
• potaziyamu

Mavitamini A okwanira m'mavocado angatithandize kukhetsa maselo akhungu lakufa, kutisiyira khungu lokongola, lowala. Zinthu zawo za carotenoid zitha kuthandizanso kutsekereza poizoni ndi kuwonongeka kwa kunyezimira kwa dzuwa komanso zimathandizanso kuteteza ku khansa yapakhungu.

Kuyesa: Ponyani peyala mu saladi, smoothie, kapena ingodya ndi supuni. Pomwe mudaganiza kuti mwayesa njira zonse kudya avocado, tili ndi ena 23. Mutha kuyesanso pamutu ngati chigoba chosangalatsa chothana ndi kutupa, kuchepetsa kufiira, ndikuthandizira kupewa makwinya!

9. Mbatata

Mtundu wa lalanje wa mbatata umachokera ku antioxidant yotchedwa beta-carotene yomwe imasandulika kukhala vitamini A. itha kuthandizira kubwezeretsanso khungu, kulimbikitsa kuchuluka kwa khungu, ndipo pamapeto pake imathandizira pakhungu lofewa, lodana ndi achinyamata.

Msuzi wokomawu ndiwo gwero lalikulu la mavitamini C ndi E - onse omwe amateteza khungu lathu ku zopweteketsa zaulere ndikusunga mawonekedwe athu.

Kuyesa: Ikani imodzi mwa maphikidwe a mbatata omwe angakonde chakudya chanu cham'mawa kapena chotukuka monga china chilichonse. Thanksgiving si nthawi yokhayo yowonjezera veggie iyi pazakudya zanu!

10. Mbeu za makangaza

Makangaza akhala akugwiritsidwa ntchito kwazaka zambiri ngati chipatso chakuchiritsa. Vitamini C wambiri komanso, makangaza akhoza kuteteza thupi lathu kuti lisawonongeke kwambiri ndikuchepetsa kutupa m'thupi lathu.

Zipatso zathanzizi zimakhalanso ndi gulu lotchedwa punicalagins, lomwe lingathandize kuteteza collagen pakhungu, ndikuchepetsa zizindikilo zakukalamba.

Kuyesa: Sakanizani miyala yamtengo wapataliyi pa saladi ya sipinachi ya walnut kuti muchepetse kukalamba!

Kafukufuku akuwonetsanso kuti kompositi yotchedwa, yomwe imapangidwa makangaza akamalumikizana ndi m'mimba mwa mabakiteriya, imatha kukonzanso mitochondria. Zinali ngakhale m'maphunziro amakoswe.

Dzazani thupi lanu ndi michere yamphamvu

Mwa kudzidyetsa tokha ndi zakudya zotsutsana ndi ukalamba, titha kupeza mafuta kuti tiwoneke komanso kumva bwino.

Ngati mukufuna mbewu zina zokoma kuti muyese, sankhani zipatso ndi ndiwo zamasamba zakuya kwambiri. Mitundu yolemera nthawi zambiri imakhala chisonyezo chakumenya nkhondo mwamphamvu kwambiri kuti khungu lanu likhale lathanzi komanso lowoneka bwino. Mitundu yambiri yomwe mungakwane pa mbale yanu, ndiyabwino.

Yakwana nthawi yochepetsera zizindikiro zakukalamba ndikuwala kuchokera mkati!

Nathalie Rhone, MS, RDN, CDN ndi katswiri wazakudya zamankhwala wodziwika bwino komanso wazachipatala yemwe ali ndi BA in Psychology kuchokera ku Cornell University ndi MS ku Clinical Nutrition ochokera ku New York University. Iye ndi amene anayambitsaChakudya cha Nathalie LLC, machitidwe azakudya zachinsinsi ku New York City kuyang'ana kwambiri zaumoyo ndi thanzi pogwiritsa ntchito njira yolumikizira, komansoZakudya Zonse Zabwino, mtundu wazama TV ndiumoyo wathanzi. Pamene sakugwira ntchito ndi makasitomala ake kapena pantchito zofalitsa nkhani, mutha kumamupeza akuyenda ndi mwamuna wake komanso mini-Aussie, Brady.