Chakudya ndi chofunikira kwambiri pa thanzi. Ngakhale kuti zakudya zopanda thanzi zimayambitsa kulemera, zimawononga kagayidwe kachakudya ndi ziwalo monga mtima ndi chiwindi. Koma zotsatira za zakudya sizimangokhala pa izi. Ndizofunikiranso pa thanzi la khungu, lomwe ndi chiwalo chomwe chimatenga malo ambiri m'thupi lathu. Zomwe timadya zimakhudza kwambiri thanzi komanso ukalamba wa khungu. M'lingaliro limeneli, zakudya zomwe zili zabwino pakhungu zimakhala zofunikira. Tsopano tiyeni tikambirane za zakudya zomwe zili zabwino pakhungu ndi ubwino wake pakhungu kuti khungu liwoneke bwino.
Zakudya Zomwe Ndi Zabwino Pakhungu
Zakudya zabwino pakhungu
1) Nsomba zamafuta
Salimoni,nsomba ya makerele ndi nsomba zamafuta monga hering'i ndi zakudya zabwino kwambiri za thanzi la khungu. Wolemera mu zofunika kusunga khungu thanziomega 3 mafuta acids ndiye gwero. Omega 3 fatty acids amanyowetsa khungu. Pakakhala kuchepa kwa thupi, khungu limauma. Mafuta a omega 3 mu nsomba amachepetsa kutupa komwe kumayambitsa kufiira ndi ziphuphu.
Nsomba zamafuta ndi antioxidant yofunika kwambiri pakhungu.Vitamini E ndiye gwero. Vitamini E ndiyofunikira kuteteza khungu ku ma free radicals ndi kutupa.
2) Avocado
peyala Ndiwolemera mu mafuta athanzi. Mafutawa ndi ofunikira pa ntchito zambiri m'thupi lathu, monga thanzi la khungu. Ayenera kutengedwa mokwanira kuti khungu likhale losavuta komanso lonyowa. Peyala ili ndi zinthu zomwe zimateteza khungu ku dzuwa. Kuwonongeka kwa UV pakhungu kungayambitse makwinya ndi zizindikiro zina za ukalamba. Mapeyala amakhalanso gwero labwino la vitamini E, yemwe amateteza khungu ku kuwonongeka kwa okosijeni. Vitamini C ndi wofunikanso kuti khungu thanzi. Chomangamanga chachikulu chomwe chimapangitsa khungu kukhala lolimba komanso lathanzikolajeni Amafunika vitamini C kuti apange.
3) Walnut
WalnutIli ndi zinthu zambiri zomwe zimapangitsa kuti ikhale chakudya chabwino kwambiri chakhungu lathanzi. Ndi gwero la mafuta ofunikira, omwe ndi mafuta omwe thupi silingathe kupanga palokha. Ndiwolemera mu omega 3 ndi omega 6 mafuta acids kuposa mtedza wina wambiri. Mafuta a Omega 3 amachepetsa kutupa pakhungu. Lili ndi vitamini E, vitamini C ndi selenium, zomwe ndi zofunika antioxidants.
Kawirikawiri, mtedza ndi njere ndizo zakudya zowonjezera khungu.Mpendadzuwa Mbewu ndi chitsanzo chabwino kwambiri. Lili ndi vitamini E wambiri, selenium ndi zinc. Zakudya izi ndizofunikira pa thanzi la khungu.
5) Mbatata Wotsekemera
beta-carotene Ndi michere yomwe imapezeka muzomera. Imagwira ntchito ngati provitamin A, yomwe imatha kusinthidwa kukhala vitamini A m'thupi lathu. Beta-carotene imapezeka mu masamba monga malalanje, kaloti, sipinachi ndi mbatata. Mbatata Ndi gwero labwino kwambiri la beta-carotene. Carotenoids monga beta-carotene amasunga khungu lathanzi pochita ngati zoteteza ku dzuwa.
6) Tsabola
Tsabola ndi gwero labwino kwambiri la beta-carotene, lomwe limasandulika kukhala vitamini A m'thupi. Lili ndi vitamini C wofunikira kuti apange collagen yomwe imalimbitsa ndi kulimbikitsa khungu. Kudya kwambiri vitamini C kumachepetsa chiopsezo cha makwinya ndi kuuma khungu ndi ukalamba.
7) Broccoli
burokoliLili ndi mavitamini ndi mchere wambiri wofunikira pa thanzi la khungu, monga zinc, vitamini A ndi vitamini C. Lilinso ndi lutein, carotenoid yofanana ndi beta-carotene. Lutein amateteza khungu ku kuwonongeka kwa okosijeni. Izi zimateteza khungu kuti lisawume ndi makwinya. Sulforaphane yomwe ili mkati mwake imateteza ku kuwonongeka kwa dzuwa. Zimatetezanso mlingo wa collagen pakhungu.
8) Tomato
tomato Ndi gwero lalikulu la vitamini C. Lili ndi ma carotenoids ofunikira monga lycopene. Beta-carotene, lutein ndi lycopene amateteza khungu kuti lisawonongeke ndi dzuwa. Zimathandizanso kupewa makwinya.
M'pofunika kudya tomato ndi gwero la mafuta monga tchizi kapena maolivi. Mafuta amawonjezera kuyamwa kwa carotenoids.
9) Soya
Soya ili ndi ma isoflavones omwe amatha kutsanzira kapena kutsekereza estrogen m'thupi lathu. Ma isoflavones ndi othandiza pakhungu. Amachepetsa makwinya abwino. Zimateteza maselo kuti asawonongeke komanso ma radiation a UV. Zimathandiza kupewa khansa yapakhungu.
10) Chokoleti Wakuda
Zotsatira za koko pakhungu ndizochititsa chidwi kwambiri. Zimapangitsa khungu kukhala lonyowa. Muli ndi cocoa osachepera 70% kuti muwonjezere phindu ndikuchepetsa shugachokoleti chakuda ayenera kudya.
11) tiyi wobiriwira
Tiyi wobiriwira amateteza khungu ku kuwonongeka ndi kukalamba. Mankhwala amphamvu omwe amapezeka mmenemo amatchedwa makatechini ndipo amachititsa kuti khungu likhale labwino. Tiyi wobiriwira, yemwe ali ndi ma antioxidants ambiri, amateteza khungu kuti lisawonongeke ndi dzuwa. Kumawonjezera khungu chinyezi ndi elasticity.
kalotiNdi wolemera mu beta carotene. Beta-carotene imakhala ndi antioxidant yomwe imalepheretsa kuwonongeka kwa ma cell ndi DNA. Koma musadye kaloti, chifukwa zimatha kuyambitsa khungu.
13) Mafuta a azitona
mafutaLili ndi vitamini E, yomwe imachotsa poizoni. Kuupaka pamutu kumateteza khungu ku kuwala kwa dzuwa komanso kumachepetsa chiopsezo cha khansa yapakhungu.
14) Mkaka
mkaka Amapereka calcium, vitamini D ndi michere ina. Mulinso ma alpha hydroxy acid (AHAs) omwe amathandiza kulimbikitsa thanzi la khungu. AHA imagwira ntchito polimbikitsa kolajeni ndi elastin. Zimalimbikitsanso epidermolysis, yomwe imathandiza kuchotsa pamwamba pa khungu lakufa.
15) almond
AmondiNdi wolemera mu alpha-tocopherol, mmodzi wa zakudya m'banja la vitamini E. 100 magalamu a amondi ali ndi 26 mg wa alpha-tocopherol ndipo amathandiza kuteteza khungu ku kuwala kwa UV. Ndiwonso gwero labwino kwambiri la flavonoids lomwe limathandizira kuchepetsa kupsinjika kwa okosijeni.
16) Strawberry
strawberries ali ndi kuchuluka kwa vitamini C, phenolic mankhwala, flavonoids ndi fiber. Chifukwa cha zinthu izi, kudya sitiroberi kumathandiza kuchiza mavuto okhudzana ndi khungu monga zotupa pakhungu, ziphuphu zakumaso, kuyabwa.
17) Garlic
adyoNdi chakudya chozizwitsa chomwe chakhala chikugwiritsidwa ntchito ngati ma antibiotic kwa zaka zambiri. Lili ndi mavitamini C ndi B6, chitsulo, magnesium, calcium, potaziyamu. Lili ndi antimicrobial, antioxidant ndi anti-inflammatory properties. Choncho, zimathandiza kulimbana ndi matenda a pakhungu. Amachepetsa kutupa ndi zotupa pakhungu ndipo amachotsa poizoni.
18) Sipinachi
Masamba obiriwira obiriwirawa ndi katswiri wothana ndi vuto la khungu. Imawongolera zovuta zam'mimba ndi zomwe zili ndi fiber. Mwanjira imeneyi, zimalepheretsa zotupa pakhungu. Mavitamini ndi minerals omwe ali nawo amapereka chakudya ku maselo a khungu.
lalanjeLili ndi vitamini C, mchere, fiber, zomwe zimateteza matenda pochiritsa matenda a khungu. Ndi imodzi mwa zipatso zabwino kwambiri za citrus zomwe zimatha kudyedwa pakhungu. Kumwa madzi a lalanje nthawi zonse kumawonjezera ma carotenoids pakhungu komanso mulingo wa antioxidant wapakhungu. Antioxidants amathandiza kuteteza khungu ku cheza woopsa, pigmentation ndi kupewa kutupa. Zimalimbitsanso chitetezo cha mthupi, motero zimateteza khungu ku matenda ndi matenda.
21) Dzira
DziraNdi gwero la mavitamini osungunuka mafuta A, D, E ndi K, mchere ndi mapuloteni. Mavitamini awa amathandizira kuchotsa poizoni. Lili ndi antioxidant katundu amene amachepetsa mwayi wa ziphuphu zakumaso, totupa ndi matenda.
Tuna Ndi gwero labwino kwambiri la mavitamini A ndi D ndi omega-3 fatty acids. Vitamini A imakhala ngati antioxidant ndipo vitamini D imateteza khungu ku radiation ya UV. Omega-3 mafuta acids amachepetsa kutupa.
23) Kiwi
kiwi Lili ndi carotenoids, fiber, potaziyamu, mavitamini K, E ndi C, omwe amathandiza kulimbikitsa chitetezo cha mthupi, kuteteza tizilombo toyambitsa matenda, kuchepetsa kutupa ndi kuchepetsa mpweya wabwino wa okosijeni.
24) Yoghurt
YogatiLili ndi mabakiteriya abwino a m'matumbo omwe amathandizira chimbudzi. Chimbudzi ndi thanzi la khungu zimagwirizana. Chifukwa chimbudzi ndi kuyenda kwa matumbo kumachepetsa mwayi wochulukitsa mabakiteriya owopsa m'matumbo. Izi zikutanthauza kuti m'thupi mulibe poizoni wambiri. Kupaka yogati pakhungu kumathandizira kwambiri thanzi la khungu.
