Zvokudya zvakanaka kune ganda - 25 zvokudya zvakanaka kune ganda

Zvokudya zvinovaka muviri zvakakosha zvikuru kune hutano. Nepo chikafu chisina hutano chinokonzera uremu, chinokuvadza metabolism uye nhengo dzakadai semoyo uye chiropa. Asi mhedzisiro yekudya haina kungogumira kune izvi. Izvo zvakakoshawo kune hutano hweganda, iyo inhengo inotora nzvimbo yakawanda mumuviri wedu. Zvatinodya zvinokanganisa zvakanyanya hutano uye kuchembera kweganda. Mupfungwa iyi, chikafu chakanakira ganda chinowana kukosha. Zvino ngatitaurei nezvechikafu chakanakira ganda uye zvakanakira ganda kuti ganda ritaridzike.

Zvokudya Zvakanaka Kune Ganda

1) Hove dzine mafuta

Salmoni, mackerel uye hove dzine mafuta dzakaita seherring chikafu chakanakisa cheutano hweganda. Yakapfuma mune zvakakosha pakuchengetedza hutano hweganda omega 3 mafuta acids ndiko kunobva. Omega 3 fatty acids inonyorovesa ganda. Muchiitiko chekushayikwa kwemuviri, kuoma kweganda kunoitika. Mafuta eOmega 3 ari muhove anoderedza kuzvimba kunokonzera kutsvuka uye mburwa. 

Hove dzine mafuta zvakare yakakosha antioxidant yeganda. Vitamin E ndiko kunobva. Vitamin E inodiwa kuchengetedza ganda kubva kune mahara radicals uye kuzvimba.

2) Avocado

yekotapeya Yakapfuma mumafuta ane hutano. Aya mafuta akakosha kune akawanda mabasa mumuviri wedu, akadai sehutano hweganda. Vanofanira kutorwa zvakakwana kuita kuti ganda rive rakanaka uye rinyorove. Avocado ine mishonga inodzivirira ganda kubva kuzuva. Kukuvadzwa kweUV paganda kunogona kukonzera makwinya uye zvimwe zviratidzo zvekuchembera. Avocados zvakare yakanaka sosi yevhitamini E, inodzivirira ganda kubva kune oxidative kukuvara. Vitamin C inofanirwawo kune hutano hweganda. Iyo huru yemaitiro protein inoita kuti ganda rirambe rakasimba uye rine hutano collagen Inoda vhitamini C kuti iumbe.

3) Walnut

WalnutIine zvinhu zvakawanda zvinoita kuti ive chikafu chakanakisa cheganda rine hutano. Inobva kune yakakosha mafuta acids, ayo ari mafuta ayo muviri haugone kugadzira wega. Yakapfuma mune zvese omega 3 uye omega 6 fatty acids kupfuura mamwe akawanda nzungu. Omega 3 mafuta anoderedza kuzvimba muganda. Iine vitamin E, vitamini C uye selenium, iyo inokosha antioxidants.

4) Sunflower

Kazhinji, nzungu nemhodzi ndizvo zvinosimudzira ganda zvekudya. Sunflower Mbeu muenzaniso wakakwana. Iine huwandu hwakawanda hwevhitamini E, selenium uye zinc. Izvi zvinovaka muviri zvakakosha pahutano hweganda.

5) Sweet Potato

beta-carotene Icho chikafu chinowanikwa mumiti. Inoshanda seprovitamin A, iyo inogona kuchinjwa kuva vhitamini A mumuviri wedu. Beta-carotene inowanikwa mumiriwo yakadai semaranjisi, makarotsi, sipinachi uye mbatatisi. Mbambaira Iyo yakanaka sosi ye beta-carotene. Carotenoids yakadai se beta-carotene inochengetedza ganda rine hutano nekuita sechisikigo chezuva.

6) Mhiripiri

Mhiripiri zvakare yakanaka sosi ye beta-carotene, inoshandurwa kuita vhitamini A mumuviri. Iine vhitamini C inodiwa kugadzira collagen inosimbisa uye inosimbisa ganda. Kushandisa vhitamini C yakawanda kunoderedza njodzi yemakwinya uye kuoma kweganda nezera.

7) Broccoli

broccoliIine mavhitamini akawanda nemaminerari akakosha kune hutano hweganda, senge zinc, vhitamini A uye vhitamini C. Iinewo lutein, carotenoid yakafanana nebeta-carotene. Lutein inodzivirira ganda kubva mukukuvadzwa kweoxidative. Izvi zvinodzivirira ganda kubva pakuoma uye kuunyana. Iyo sulforaphane iri mukati mayo inodzivirira kubva kukukuvara kwezuva. Inodzivirirawo collagen level muganda.

8) Tomato

madomasi Icho chitubu chikuru chevhitamini C. Iine carotenoids yakakosha se lycopene. Beta-carotene, lutein uye lycopene inodzivirira ganda kubva pakukuvadzwa nezuva. Zvinobatsirawo kudzivirira kuunyana.

Izvo zvinodikanwa kudya madomasi ane sosi yemafuta senge cheese kana mafuta omuorivhi. Mafuta anowedzera kubatwa kwe carotenoids.

9) Soya

Soy ine isoflavones inogona kutevedzera kana kuvhara estrogen mumuviri wedu. Isoflavones inobatsira paganda. Inoderedza wrinkles yakanaka. Inodzivirira masero kubva mukukuvara uye UV mwaranzi. Inobatsira kudzivirira gomarara reganda.

10) Dark Chocolate

Migumisiro yecocoa paganda inonakidza chaizvo. Inochengetedza ganda rakanyorova. Iine kanenge 70% cocoa kuti uwedzere mabhenefiti uye chengeta shuga iri shoma chokoreti yakasviba anofanira kudya.

11) green tea

Green tea inodzivirira ganda kubva mukukuvadzwa uye kukwegura. Mishonga ine simba inowanikwa mairi inonzi makatechini uye inovandudza hutano hweganda. Green tea, ine akawanda antioxidants, inodzivirira ganda kubva pakukuvadzwa nezuva. Inowedzera hunyoro hweganda uye elasticity.

12) Karoti

makarotsiYakapfuma mu beta carotene. Beta carotene ine antioxidant zvinhu zvinodzivirira sero uye DNA kukuvara. Asi usanyanya kudya karoti, sezvo inogona kukonzera ganda kushanduka.

13) Mafuta omuorivhi

namafutaIine vitamin E, iyo inobvisa chepfu. Kuiisa pamusoro kunodzivirira ganda kubva kumwaranzi yeUV uye kunoderedza njodzi yegomarara reganda. 

14) Mukaka

mukaka Inopa calcium, vhitamini D uye zvimwe zvinovaka muviri. Iyo ine zvakare alpha hydroxy acids (AHAs) inobatsira kusimudzira hutano hweganda. AHA inoshanda nekukurudzira collagen uye elastin. Inosimudzirawo epidermolysis, iyo inobatsira kubvisa pamusoro yakafa layer yeganda. 

15) almond

AlmondYakapfuma mualpha-tocopherol, imwe yezvinovaka muviri mumhuri yevhitamini E. 100 magiramu emaarumondi ane 26 mg yealpha-tocopherol uye inobatsira kudzivirira ganda kubva kune inokuvadza UV mwaranzi. Iyo zvakare yakanakisa sosi yeflavonoids iyo inobatsira mukuderedzwa kweiyo oxidative kusagadzikana mazinga.

16) Strawberry

mastrawberry ine huwandu hwakanaka hwevhitamini C, phenolic compounds, flavonoids uye fiber. Nekuda kwezvinhu izvi, kudya sitiroberi kunobatsira kuporesa matambudziko ane chekuita neganda senge mapundu, mapundu, kuputika.

17) Garlic

hadiyoChishamiso chekudya chave chichishandiswa semushonga unorwisa mabhakitiriya kwemakore. Yakapfuma muvhitamini C uye B6, iron, magnesium, calcium, potassium. Iine antimicrobial, antioxidant uye anti-inflammatory properties. Nokudaro, inobatsira kurwisa zvirwere zveganda. Inoderedza kuzvimba uye mapundu eganda uye inobvisa chepfu.

18) Sipinachi

Muriwo weshizha wakasviba uyu inyanzvi pakugadzirisa matambudziko eganda. Inonatsiridza matambudziko emudumbu neayo fiber. Nenzira iyi, inodzivirira kuputika kweganda. Mavhitamini nemaminerari mairi anopa chikafu kumasero eganda.

19) Mhiripiri yakasviba

Pepper nhemaInoshandiswa zvakanyanya sezvinonhuwira uye inovandudza hutano hweganda.

20) Orange

orenjiIine vhitamini C, zvicherwa, fiber, inodzivirira utachiona nekurapa zvirwere zveganda. Ndiyo imwe yemichero yakanakisa ye citrus inogona kudyiwa kune hutano hweganda. Kunwa muto weorenji nguva dzose kunowedzera ganda carotenoids uye ganda re antioxidant level. Antioxidants inobatsira kuchengetedza ganda kubva kune inokuvadza mwaranzi, pigmentation uye kudzivirira kuzvimba. Inosimbisawo kudzivirira, nokudaro kudzivirira ganda kubva kune zvirwere uye zvirwere.

21) Zai

zai Icho chitubu chemafuta-anonyungudika mavitamini A, D, E uye K, zvicherwa uye mapuroteni. Aya mavhitamini anobatsira kubvisa muchetura. Iine antioxidant zvinhu zvinoderedza mikana yeacne, rashes uye zvirwere. 

22) Tuna

Tuna Iyo yakanaka sosi yevhitamini A uye D uye omega-3 fatty acids. Vitamin A inoshanda se antioxidant uye vhitamini D inodzivirira ganda kubva kune UV mwaranzi. Omega-3 fatty acids inoderedza kuzvimba.

23) Kiwi

kiwi Iine huwandu hwakakosha hwecarotenoids, fiber, potasium, vhitamini K, E uye C, iyo inobatsira kusimbisa hutachiona, kudzivirira hutachiona hwehutachiona, kuderedza kuzvimba uye kuderedza emahara okisijeni radicals.

24) Yogati

YogatiIine mabhakitiriya akanaka emudumbu anobatsira kugaya. Kugaya uye hutano hweganda zvakabatana. Nekuti kugaya uye kufamba kwe bowel kunoderedza mukana wekukura kwebhakitiriya inokuvadza mukoloni. Izvi zvinoreva kuwanda kwehupfu hushoma mumuviri. Kushandisa yoghurt pamusoro peganda kunowedzera hutano hweganda.

25)Mvura

Kunwa mvura yakakwana kunoita kuti muviri ugare uine mvura. Izvi zvinobatsira masero eganda kuburitsa chepfu. Mvura inotsigira kushanda kwehurongwa hwese huri mumuviri uye inobatsira ganda munzira dzakawanda. Semuenzaniso, kunyorova mumuviri kunodzivirira masero eganda kubva mukukuvadzwa kunokonzerwa nemamiriro ekunze. Zvakare, hydration inoita kuti zvive nyore kuti masero eganda atore chikafu uye kuburitsa chepfu.

Kufunga nezveSkin Health

• Dzivirira ganda rako kubva pamwaranzi yeUV nekuisa yakakwira SPF sunscreen kana kushandisa amburera usati wabuda panze.
• Inwa mvura uye detox mvura kubatsira kubvisa muchetura.
• Usadye chikafu chinorunga zvakanyanya.
• Idya chikafu chepamba.
• Nguva dzose bvisa makeup yako usati waenda kunorara.
• Bvunza chiremba wedermatologist kana ukaona kushanduka kwemavara kana zvigamba zveganda rinenge ranyungunuka.
• Usakwenya mapundu.
• Usaburitse mapundu nekuti anogona kusiya vanga risingaperi.

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