Zakudya kuti tsitsi likule mwachangu

Zamkati

• Zakudya zomwe ziyenera kuphatikizidwa
• 1. Mapuloteni
• 2. Vitamini A
• 3. Vitamini C
• 4. Vitamini E
• 5. Mavitamini B
• 6. Iron, zinc ndi selenium
• Menyu kuti tsitsi likule mwachangu
• Madzi a tsitsi amakula msanga

Zakudya zomwe ziyenera kutsatiridwa kuti tsitsi likule bwino, liwale bwino komanso mwachangu liyenera kukhala ndi zakudya zokhala ndi zomanga thupi zambiri, mavitamini A, C, E ndi zovuta za B ndi mchere monga iron, zinc ndi selenium.

Zakudyazi zimapewa kuwonongeka kwa othandizira akunja ndipo zimakhala ngati ma antioxidants popewa kuwonongeka kwa zopitilira muyeso zaulere, kuwonjezera pakupereka ma amino acid, pankhani ya mapuloteni, omwe amalimbikitsa kukula kwa tsitsi, ndichifukwa chake ndikofunikira kudya moyenera chakudya chopatsa thanzi chomwe chimapatsa michere yonse pamodzi.

Zakudya zomwe ziyenera kuphatikizidwa

Zakudya zomwe zimathandiza tsitsi kukula msanga komanso thanzi ndi:

1. Mapuloteni

Zakudya zamapuloteni zimapereka ma amino acid ofunikira pakupanga keratin ndi collagen, yomwe ndi gawo la kapangidwe ka tsitsi, kupatsa mphamvu, kunyezimira komanso kuteteza kuzinthu zoyipa, monga cheza cha UV kuchokera padzuwa ndi kuipitsa, mwachitsanzo.

Zomwe mungadye: nyama, nsomba, mazira, mkaka, tchizi, yogurt ndi gelatin yopanda shuga. Nthawi zina, kugwiritsa ntchito collagen supplementation kungalimbikitsidwenso.

2. Vitamini A

Vitamini A ndiyofunikira pakukula kwa maselo amtsitsi, kuphatikiza pakuphatikizika pakupanga sebum yopangidwa ndimatope osakanikirana, omwe ndi mafuta omwe amateteza tsitsi, kulisungunulira madzi athanzi komanso lathanzi, kuti likule bwino.

Zomwe mungadye: kaloti, mbatata, dzungu, mango, tsabola ndi papaya.

3. Vitamini C

Vitamini C ndikofunikira popanga collagen mthupi komanso kuyamwa kwa chitsulo m'matumbo, chomwe ndi mchere wofunikira pakukula kwa tsitsi.

Kuphatikiza apo, chifukwa cha antioxidant, vitamini C imathandizanso kuti magazi aziyenda bwino pamutu komanso amateteza ulusi wa tsitsi ku kupsinjika kwa oxidative komwe kumachitika chifukwa cha kusintha kwaulere.

Zomwe mungadye: lalanje, mandimu, sitiroberi, kiwi, chinanazi, acerola, broccoli, phwetekere, pakati pa ena.

4. Vitamini E

Vitamini E, monga vitamini C, imakhala ndi antioxidant yomwe imathandizira thanzi la tsitsi, chifukwa imasamalira kukhulupirika kwa ulusi ndipo imawoneka kuti imathandizira kuyenda kwa magazi pamutu, kupangitsa kuti tsitsi likule bwino.

Zomwe mungadye: mbewu za mpendadzuwa, mtedza, mtedza, ma almond, pistachios, pakati pa ena.

5. Mavitamini B

Mavitamini a B ndi ofunikira pakapangidwe kake ka thupi, kuthandizira kupeza mphamvu zofunikira kuchokera kuzakudya zomwe zimadya.

Imodzi mwa mavitamini akuluakulu a B omwe ndi ofunikira tsitsi ndi biotin, yemwenso amadziwika kuti vitamini B7, chifukwa imathandizira kapangidwe ka keratin, ndikulimbikitsa kukula kwa tsitsi.

Zomwe mungadye: yisiti ya mowa, nthochi, tirigu wokhala ndi mipanda yolimba, zipatso zouma monga mtedza, mtedza, maamondi, chinangwa cha oat, salimoni.

6. Iron, zinc ndi selenium

Maminolo ena monga iron, zinc ndi selenium ndi ofunikira pakukula kwa tsitsi.

Iron ndi gawo la maselo ofiira ofiira, omwe ali ndi udindo wonyamula mpweya m'magazi ndikubweretsa kumutu. Zinc imakonda kukonza tsitsi ndikulimbitsa ulusi wake, kuphatikiza pakuchita nawo mapangidwe a sebum m'mutu, kukulitsa kuwala kwake ndi kuwongola kwake. Selenium ndichinthu chofunikira pakuphatikizika kwa mapuloteni opitilira 35 ndipo zapezeka kuti kuperewera kumalumikizidwa ndikutaya tsitsi ndikutaya mtundu.

Zomwe mungadye: zakudya zokhala ndi chitsulo ndi nyemba, beets, nkhono, ufa wa koko ndi sardines.Zakudya zokhala ndi zinc zambiri ndi nkhono, nthanga, nkhuku ndi maamondi. Zakudya zolemera mu selenium ndi mtedza wa brazil, tchizi, mpunga ndi nyemba.

Menyu kuti tsitsi likule mwachangu

Gome lotsatirali limapereka njira zomwe zingathandize tsitsi kukula mwachangu komanso thanzi:

Zomwe zimaphatikizidwa pazosankhazi zimasiyana malinga ndi msinkhu, jenda, zolimbitsa thupi komanso ngati muli ndi matenda aliwonse omwe ali nawo kapena ayi, chifukwa chake ndikofunikira kufunsa wazakudya kuti awunikenso bwino komanso dongosolo lazakudya zogwirizana ndi zosowa za munthuyo yafotokozedwa bwino. Kuphatikiza apo, mndandandawu uli ndi mapuloteni ambiri ndipo sayenera kupangidwa ndi anthu omwe ali ndi vuto la impso popanda kuwongolera akatswiri.

Madzi a tsitsi amakula msanga

Njira yabwino yodyetsera zakudya zonse kuti tsitsi lanu likule mwachangu komanso mwamphamvu, kuwonjezera pakuchepetsa kutayika kwa tsitsi, ndi kudzera mumadzi azipatso, ndiwo zamasamba, mbewu ndi mtedza.

Zosakaniza

• 1/2 gulu la mphesa;
• 1/2 lalanje (wokhala ndi pomace);
• 1/2 gala apulo;
• 4 tomato wa chitumbuwa;
• 1/2 karoti;
• 1/4 nkhaka;
• 1/2 mandimu;
• 1/2 kapu yamadzi;
• 150 mL ya yogurt wamba;
• 6 walnuts kapena maamondi kapena mtedza 1 waku Brazil;
• Supuni 1 ya yisiti ya brewer.

Kukonzekera akafuna

Ikani zonse zosakaniza mu blender, kenaka yikani madzi a mandimu 1/2. Imwani kawiri pa tsiku, masiku awiri pa sabata kapena imwani kapu imodzi tsiku lililonse.

Onerani vidiyo yotsatirayi ndikuphunzira zambiri za zakudya zomwe zimalimbitsa tsitsi ndikuthandizira kukula msanga: