Abinci mai gina jiki yana da matukar muhimmanci ga lafiya. Yayin da abinci mara kyau yana haifar da kiba, yana lalata metabolism da gabobin jiki kamar zuciya da hanta. Amma tasirin abinci mai gina jiki bai iyakance ga wannan ba. Hakanan yana da mahimmanci ga lafiyar fata, wanda shine sashin da ke ɗaukar mafi yawan sarari a jikinmu. Abin da muke ci yana tasiri sosai ga lafiya da tsufa na fata. A wannan ma'anar, abincin da ke da kyau ga fata yana samun mahimmanci. Yanzu bari mu yi magana game da abincin da ke da amfani ga fata da kuma amfaninsu ga fata don sa fata ta zama mai rai.
Abincin Da Ke Da Kyau Ga Fata
Abincin da ke da kyau ga fata
1) Kifin mai
Kifi,mackerel kuma kifi mai mai irin su herring abinci ne masu kyau ga lafiyar fata. Arziki mai mahimmanci don kiyaye lafiyar fataomega 3 fatty acid shine tushen. Omega 3 fatty acids suna moisturize fata. Idan akwai rashi a cikin jiki, bushewar fata yana faruwa. Man omega 3 a cikin kifi yana rage kumburi da ke haifar da ja da kuraje.
Kifi mai mai shima muhimmin antioxidant ne ga fata.Vitamin E shine tushen. Vitamin E wajibi ne don kare fata daga free radicals da kumburi.
2) Avocado
avocado Yana da wadataccen kitse masu lafiya. Wadannan mai suna da mahimmanci ga ayyuka da yawa a jikinmu, kamar lafiyar fata. Suna buƙatar ɗaukar isashen don sanya fata ta yi laushi da ɗanɗano. Avocado ya ƙunshi mahadi masu kare fata daga rana. Lalacewar UV ga fata na iya haifar da wrinkles da sauran alamun tsufa. Avocado kuma yana da kyau tushen bitamin E, wanda ke kare fata daga lalacewa. Vitamin C kuma yana da mahimmanci don lafiyar fata. Babban furotin tsarin da ke kiyaye fata karfi da lafiyacollagen Yana buƙatar bitamin C don samarwa.
3) Gyada
GyadaYana da kaddarorin da yawa waɗanda suka sa ya zama kyakkyawan abinci don lafiyayyen fata. Ita ce tushen mahimman fatty acids, wanda jiki ne ba zai iya yin shi da kansa ba. Yana da wadata a duka omega 3 da omega 6 fatty acid fiye da sauran kwayoyi masu yawa. Omega 3 mai yana rage kumburi a cikin fata. Ya ƙunshi bitamin E, bitamin C da selenium, waɗanda ke da mahimmancin antioxidants.
Gabaɗaya, ƙwaya da tsaba sune tushen abinci masu haɓaka fata.Sunflower Irin misali ne cikakke. Ya ƙunshi babban adadin bitamin E, selenium da zinc. Wadannan sinadarai suna da mahimmanci ga lafiyar fata.
5) Dankali mai dadi
beta-carotene Yana da sinadari da ake samu a cikin tsirrai. Yana aiki azaman provitamin A, wanda za'a iya canza shi zuwa bitamin A cikin jikinmu. Ana samun beta-carotene a cikin kayan lambu irin su lemu, karas, alayyafo da dankali mai dadi. Dankali mai dadi Yana da kyakkyawan tushen beta-carotene. Carotenoids irin su beta-carotene suna kiyaye lafiyar fata ta yin aiki azaman fuskar rana.
6) Barkono
Barkono kuma kyakkyawan tushen beta-carotene ne, wanda ke juyar da shi zuwa bitamin A cikin jiki. Ya ƙunshi bitamin C wajibi ne don yin collagen wanda ke ƙarfafa fata kuma yana ƙarfafa fata. Yin amfani da bitamin C mai yawa yana rage haɗarin wrinkles da bushewar fata tare da shekaru.
7) Broccoli
BroccoliYa ƙunshi yawancin bitamin da ma'adanai masu mahimmanci ga lafiyar fata, kamar zinc, bitamin A da bitamin C. Hakanan yana dauke da lutein, carotenoid mai kama da beta-carotene. Lutein yana kare fata daga lalacewar oxidative. Wannan yana hana fata bushewa da wrinkling. Sulforaphane a cikin abun ciki na kariya daga lalacewar rana. Hakanan yana kare matakin collagen a cikin fata.
8) Tumatir
tumatur Yana da babban tushen bitamin C. Ya ƙunshi muhimman carotenoids kamar lycopene. Beta-carotene, lutein da lycopene suna kare fata daga lalacewar rana. Hakanan yana taimakawa hana wrinkles.
Wajibi ne a cinye tumatir tare da tushen mai kamar cuku ko man zaitun. Fat yana ƙara ɗaukar carotenoids.
9) Soyayya
Soya ya ƙunshi isoflavones waɗanda zasu iya kwaikwayi ko toshe estrogen a jikinmu. Isoflavones suna da amfani ga fata. Yana rage wrinkles masu kyau. Yana kare sel daga lalacewa da hasken UV. Yana taimakawa hana kansar fata.
10) Dark Chocolate
Sakamakon koko akan fata yana da ban sha'awa sosai. Yana kiyaye fata danshi. Ya ƙunshi aƙalla kashi 70% na koko don haɓaka fa'idodi da kiyaye sukari mafi ƙanƙantacakulan duhu dole ne a ci abinci.
11) koren shayi
Koren shayi yana kare fata daga lalacewa da tsufa. Abubuwan da ke da karfi da aka samu a ciki ana kiran su catechins kuma suna inganta lafiyar fata. Koren shayi, wanda ya ƙunshi abubuwa masu cutarwa da yawa, yana kare fata daga lalacewar rana. Yana ƙara danshin fata da elasticity.
karasYana da arziki a cikin beta carotene. Beta carotene yana da kaddarorin antioxidant waɗanda ke hana lalacewar tantanin halitta da DNA. Amma kar a yawaita cin karas, domin yana iya haifar da canza launin fata.
13) Man zaitun
man zaitunYa ƙunshi bitamin E, wanda ke fitar da gubobi. Yin shafa shi a sama yana kare fata daga hasken UV kuma yana rage haɗarin cutar kansar fata.
14) Madara
madara Yana ba da calcium, bitamin D da sauran abubuwan gina jiki. Hakanan ya ƙunshi alpha hydroxy acid (AHAs) waɗanda ke taimakawa haɓaka lafiyar fata. AHA yana aiki ta hanyar ƙarfafa collagen da elastin. Har ila yau yana inganta epidermolysis, wanda ke taimakawa wajen cire saman mataccen Layer na fata.
15) almond
AlmondYana da arziki a cikin alpha-tocopherol, daya daga cikin abubuwan gina jiki a cikin iyalin bitamin E. gram 100 na almonds ya ƙunshi 26 MG na alpha-tocopherol kuma yana taimakawa kare fata daga radiation UV mai cutarwa. Har ila yau, kyakkyawan tushen flavonoids ne wanda ke taimakawa wajen rage matakan damuwa na oxidative.
16) Strawberry
strawberries ya ƙunshi adadi mai kyau na bitamin C, mahadi phenolic, flavonoids da fiber. Saboda waɗannan kaddarorin, cin strawberries yana taimakawa wajen warkar da matsalolin da ke da alaƙa da fata kamar rashes, kuraje, itching.
17) Tafarnuwa
tafarnuwaAbinci ne na mu'ujiza da aka yi amfani da shi azaman maganin rigakafi tsawon shekaru. Ya ƙunshi bitamin C da B6, baƙin ƙarfe, magnesium, calcium, potassium. Yana da antimicrobial, antioxidant da anti-mai kumburi Properties. Don haka, yana taimakawa wajen yaƙar cututtukan fata. Yana rage kumburi da kumburin fata kuma yana fitar da guba.
18) Alayyahu
Wannan kayan lambu mai duhu koren ganye kwararre ne wajen magance matsalolin fata. Yana inganta matsalolin hanji tare da abun ciki na fiber. Ta wannan hanyar, yana hana kumburin fata. Bitamin da ma'adanai da ke cikin ta suna ba da abinci mai gina jiki ga ƙwayoyin fata.
19) Bakar barkono
Black barkonoAna amfani da shi sosai azaman yaji kuma yana inganta lafiyar fata.
20) Lemu
orangeYa ƙunshi bitamin C, ma'adanai, fiber, wanda ke hana kamuwa da cuta ta hanyar warkar da cututtukan fata. Yana daya daga cikin mafi kyawun 'ya'yan itatuwa citrus da za a iya ci don lafiyar fata. Shan ruwan lemu akai-akai yana kara yawan carotenoids na fata da matakin antioxidant na fata. Antioxidants na taimakawa kare fata daga cutarwa radiation, pigmentation da kuma hana kumburi. Hakanan yana ƙarfafa rigakafi, don haka yana kare fata daga cututtuka da cututtuka.
21) Kwai
kwaiYana da tushen bitamin A, D, E da K, ma'adanai da furotin mai narkewa. Wadannan bitamin suna taimakawa wajen fitar da gubobi. Yana da kaddarorin antioxidant waɗanda ke rage yiwuwar kuraje, rashes da cututtuka.
Tuna Yana da kyakkyawan tushen bitamin A da D da omega-3 fatty acid. Vitamin A yana aiki azaman antioxidant kuma bitamin D yana kare fata daga radiation UV. Omega-3 fatty acid yana rage kumburi.
23) Kiwi
kiwi Ya ƙunshi adadi mai yawa na carotenoids, fiber, potassium, bitamin K, E da C, waɗanda ke taimakawa ƙarfafa rigakafi, hana ƙwayoyin cuta, rage kumburi da kawar da radicals na oxygen kyauta.
24) Yogurt
YogurtYa ƙunshi kyawawan ƙwayoyin hanji waɗanda ke taimakawa narkewa. Narkewa da lafiyar fata suna da alaƙa da juna. Domin narkewar abinci da motsin hanji na rage yuwuwar girma na ƙwayoyin cuta masu cutarwa a cikin hanji. Wannan yana nufin ƙarancin haɓaka mai guba a cikin jiki. Yin shafa yogurt a kai a kai na inganta lafiyar fata sosai.
25) Ruwa
Shan isasshen ruwa yana sa jiki ya ɗimu. Wannan yana taimakawa ƙwayoyin fata su saki gubobi. Ruwa yana tallafawa aikin kowane tsari a cikin jiki kuma yana amfanar fata ta hanyoyi da yawa. Misali, zama danshi a cikin jiki yana kare kwayoyin fata daga lalacewa da abubuwan muhalli ke haifarwa. Har ila yau, hydration yana ba da sauƙi ga ƙwayoyin fata su sha abubuwan gina jiki da kuma saki guba.
La'akari da Lafiyar Fata
Kare fata daga UV radiation ta amfani da babban SPF sunscreen ko amfani da laima kafin fita waje.
Sha ruwa da detox ruwa don taimakawa wajen fitar da guba.
Kada ku ci abinci mai yaji sosai.
Ku ci abincin gida.
Koyaushe cire kayan shafa naka kafin ka kwanta.
Tuntuɓi likitan fata idan kun ga launin fata ko facin fata.
Kar a tarar da kurji.
Kar a bubbuga pimples domin zai iya barin tabo na dindindin.
