Zakudya Zakudya Zodzitchinjiriza Dzuwa Kuti Mutembenuzire Khungu Lanu Kukhala Linga Loteteza Khwinya

Zamkati

• Chifukwa chomwe kudya izi masana ndikofunikira
• 1. Mabulosi abuluu
• 2. Chivwende
• 3. Mtedza ndi mbewu
• 4. Kaloti ndi masamba obiriwira
• 5. Tiyi wobiriwira
• 6. Kolifulawa
• Super Chilimwe Sunblock Smoothie

Simungathe kudya zoteteza ku dzuwa. Koma zomwe mungadye zitha kuthandizira kuwonongeka kwa dzuwa.

Aliyense amadziwa kusanja mafuta oteteza ku dzuwa kuti atseke kuwala kwa dzuwa, koma pali chinthu chimodzi chofunikira kwambiri pachitetezo cha dzuwa chomwe chingasowe: Kadzutsa!

Zakudya nthawi zambiri zimanyalanyazidwa momwe timasinthira zochitika zathu zakunja. Tiyeni tiwone chifukwa chake chakudya choyamba cha tsikulo chimatha kukonzekera ndi kuteteza kuwala kwanu kwa chilimwe.

Chifukwa chomwe kudya izi masana ndikofunikira

Tikukhala tili ndi "wotchi yakhungu," atero a Joseph S. Takahashi, PhD, wapampando wa neuroscience ku University of Texas Southwestern Medical Center a Peter O'Donnell Jr. Brain Institute. Pakafukufuku wake wa 2017, Takahashi ndi gulu lake adapeza kuti enzyme yomwe imakonza khungu lowonongeka ndi UV imakhala ndi zochitika tsiku ndi tsiku zomwe zimatha kusinthidwa ndikudya chakudya munthawi yachilendo.

"Zikuwoneka kuti ngati mumadya nthawi yabwino, ndiye kuti mudzatetezedwa ku UV masana. Ngati muli ndi chizolowezi chodya nthawi yayitali, izi zitha kuyambitsa kusintha kwa khungu lanu, ”adatero atolankhani.

Chifukwa chake m'malo mokhala ndi chotupitsa pakati pausiku, yesani kuphatikiza zakudya zokonda khungu izi mu smoothies zanu kuti muwonjezere kutetezedwa kwa dzuwa pang'ono pazakudya zanu:

1. Mabulosi abuluu

Izi zimangochitika kuti zipatso zomwe timakonda kwambiri nthawi yachilimwe ndizomwe zimatithandizanso kutiteteza nthawi yachilimwe.

Mabulosi abuluu ali ndi ma antioxidants amphamvu omwe amalimbana ndi zopitilira muyeso zomwe zingawononge khungu chifukwa chokhala padzuwa komanso kupsinjika. Blueberries ndi amphamvu kwambiri ngati ali achilengedwe osiyanasiyana. Amakhalanso gwero labwino kwambiri la vitamini C, lomwe lingathandize kupewa makwinya kuyambira tsiku pagombe.

Chakudya cham'mawa mwachangu: Konzani chakudya chanu mukamadzadya zakudya zam'mawa zopangidwa ndi zigawo zokometsera, mabulosi abulu a chia jam, miniti ya kokonati, ndi granola.

2. Chivwende

Tomato amadziwika kuti ali ndi lycopene, antioxidant yomwe imayambitsa utoto wofiira wa tomato. Koma mavwende amakhala ndi zochuluka kwambiri. Lycopene imayamwa ma radiation onse a UVA ndi UVB, ngakhale zimatha kutenga milungu ingapo kuti khungu likhale loteteza kwambiri chifukwa cha kuchuluka kwake, malinga ndi a.

Pakatha milungu ingapo tsiku lililonse, kumwa mavwende a tsiku ndi tsiku (osakhala ovuta kwambiri nyengo yotentha!), Lycopene imatha kukhala ngati cholepheretsa dzuwa. Ofufuzawo amadziwa kuti sizitenga malo ena achitetezo, monga SPF ndi zovala zoteteza dzuwa, motsutsana ndi malo owonongera dzuwa komanso kuwonongeka kwa khungu. Koma zikafika pokhudzana ndi kukalamba, zowonjezerazi sizingakupwetekeni.

Kumbali: Onjezerani kupindika kwa tchipisi totsatira tchipisi ndikukutumizirani ku BBQ ndi mavwende a salsa a vitamini C.

3. Mtedza ndi mbewu

Walnuts, mbewu za hemp, mbewu za chia, ndi fulakesi zonse zimakhala ndi omega-3 ofunikira mafuta. Nsomba ndi mazira ndizonso gwero lalikulu la mafuta oyera, okonda khungu. Matupi athu sangathe kupanga omega-3s, chifukwa chake ndikofunikira kuti tizitenge kuchokera kuzakudya zathu.

Kodi ma omega-3 amachita chiyani pakhungu lanu? Amathandizira kusunga umphumphu wa khungu lanu ndipo amatsutsana ndi zotupa, nawonso. Omega-3s imathandizanso thupi lanu kuthana ndi zovuta zanthawi yocheperako padzuwa.

Chotupitsa mwachangu: Kusakanikirana kwanjira sikutha kalembedwe, makamaka mukamasintha zinthu ndikusankha zokonda zanu nthawi iliyonse.

4. Kaloti ndi masamba obiriwira

Matupi athu amasintha beta carotene kukhala vitamini A, yomwe ndi yofunika kwambiri pakhungu la khungu. Kusanthula kwa meta mu 2007 kunapeza kuti beta carotene idapereka chitetezo chakuthupi patatha milungu 10 yowonjezerapo.

Kudya zakudya zosiyanasiyana zomwe zili ndi michere imeneyi kumapangitsa kuti gawo la tsiku ndi tsiku likhale losavuta. Kaloti ndi masamba obiriwira ngati kale ndi sipinachi ndizowonjezera zabwino za beta carotene pazakudya zanu, ngakhale chakudya cham'mawa chodyera.

Makamaka, masamba obiriwira amakhala ndi ma antioxidants lutein ndi zeaxanthin. Izi zimateteza ku khwinya, kuwonongeka kwa dzuwa, ngakhale khansa yapakhungu.

Masiku saladi: Saladi yosavuta ya kale ndi chakudya chamadzulo choponyedwa ndi kaloti ndi mbatata kuti mupereke nkhonya weniweni wa beta carotene.

5. Tiyi wobiriwira

Mwa, ofufuza adapeza kuti kumwa tiyi wobiriwira kumayambitsa zotupa zochepa zomwe zimayambitsa kuwala kwa UV mu mbewa. Izi zidachitika chifukwa cha flavanol yomwe imapezeka mu tiyi wobiriwira komanso wakuda wotchedwa EGCG.

Kafukufuku wina wazinyama pa tiyi wobiriwira adapeza kuti idachepetsa kuwonongeka kwa khungu kuchokera ku kuwala kwa UVA ndikuteteza pakuchepa kwa kolajeni. Collagen ndiwo thupi lathu lomanga thupi kwambiri. Amapatsa khungu kukhulupirika kwake komanso kulimba kwake.

Sip pa izi: Gwiritsani ntchito bwino zipatso za chilimwe ndikugwedeza tiyi wobiriwira utakhazikika ndi ayezi, timbewu tonunkhira, ndi zipatso zomwe mumakonda.

6. Kolifulawa

Ponena za nyama zamasamba ndi zipatso, lamulo lazaumoyo loti tizikhala ndi moyo ndikugulitsanso ndikulakalaka zakudya zamitundu yambiri. Izi ndichifukwa choti atha kukhala ndi ma antioxidants ambiri.

Koma musalole kuti maluwa otumbuluka a kolifulawa akupusitseni. Veggie ya cruciferous ndiyosiyana ndi lamuloli. Kolifulawa ili ndi ma antioxidants amphamvu omwe amathandiza kulimbana ndi kupsinjika kwa oxidative kuchokera ku zopitilira muyeso zaulere.

Pamwamba pa izi, kolifulawa ndi chakudya chachilengedwe choteteza dzuwa chifukwa cha histidine. Alpha-amino acid iyi imathandizira kupanga urocanic acid, yomwe imatenga ma radiation a UV.

Grill izi: Ngati mumadya chakudya cham'mawa cham'mawa, yesani msuzi wa kolifulawa ndi msuzi wosalala wa mandimu.

Super Chilimwe Sunblock Smoothie

Ndani akunena kuti sungamwe zakumwa zako za dzuwa? Smoothie iyi imakuthandizani kugunda kutentha ndipo imakhala ndi zinthu zonse zoteteza khungu zomwe zatchulidwa pamwambapa. Onjezerani pakusintha kwanu kwam'mawa kuti mukhale ndi thanzi nthawi yonse yotentha.

Zosakaniza

• 1 1/2 chikho tiyi wobiriwira, utakhazikika
• 1 chikho blueberries
• 1 chikho chivwende
• 1/2 chikho cha kolifulawa
• 1 karoti yaying'ono
• 2 tbsp. mitima ya hemp
• 1 tbsp. mandimu
• 3-5 madzi oundana

Mayendedwe

Ikani zosakaniza mu blender. Sakanizani mpaka yosalala. Kuti mukhale wonyezimira, gwiritsani tiyi 1 wobiriwira tiyi.

Ngakhale zakudya zopatsa thanzi izi, zakudya zonse zitha kuthandizira thanzi pakhungu lanu mukamayatsidwa kuwala kwa UV, kumbukirani kuti sizilowa m'malo mwakuteteza dzuwa. Gwiritsani ntchito zoteteza ku khungu tsiku lililonse kuti zisawonongeke ndi khansa yapakhungu. Ganizirani za zakudya izi ngati inshuwaransi yowonjezerapo ngati mungapitirire kunyezimira kwa dzuwa.