Ku ci irin wannan abincin don fata mai haske

Ku ci irin wannan abincin don fata mai haske

Masana abinci mai gina jiki na Amurka da masana abinci mai gina jiki sun ba da shawarar salon salon abinci da yawa masu wadata da wasu sinadarai waɗanda za su iya haɓaka haske da annuri na fata, bisa ga abin da Shape ya buga.

Ana iya samun sabuwar fata kowane kwanaki 40 zuwa 56, in ji Dawn Jackson Blatner, masanin abinci mai rijista kuma marubucin The Flexitarian Diet.

Ya kuma ce: “Tubalan gina wannan sabuwar fata suna zuwa ne daga abincin da ake ci akai-akai. Don haka idan [mutum] yana son samun lafiyayyen fata, daya daga cikin manyan abubuwan shine ingancin abincinsu.”

Ya kara da cewa kula da fata ta hanyar amfani da hasken rana da tsaftacewa yadda ya kamata na taka muhimmiyar rawa tare da salon rayuwa mai kyau. Tare da shekaru, matakan hormone suna canzawa, matakan collagen sun ragu, kuma adadin sabuntawar fata da gyaran fata yana raguwa. Dangane da adadin hasken rana, tsufa na fata zai iya ci gaba, yana haifar da karuwar yawan nau'in oxygen mai amsawa, rage yawan samar da hyaluronic acid, da ƙara yawan kumburi. Anan akwai nau'ikan abinci masu yawa waɗanda bincike ya nuna suna da amfani ga lafiyar fata.

ruwa

Makullin fata mai haske shine hydration. Shan ruwa yana da mahimmanci, kamar yadda fata ke nuni da matakan danshin jiki kai tsaye. Abincin da ke da wadataccen ruwa, ko abinci mai yawan ruwa, hanya ce mai kyau don samun isasshen ruwa da ake buƙata. Cucumbers misali ne mai kyau, saboda suna dauke da kashi 95% na ruwa. Sauran zaɓuɓɓukan sun haɗa da kankana, latas, da cantaloupe.

zinc da jan karfe

Oysters suna da kyakkyawan tushen zinc da sauran ma'adanai irin su baƙin ƙarfe, selenium da tagulla, waɗanda jiki ke buƙata kaɗan kaɗan, amma yana da mahimmanci don haɓaka rigakafi da yaƙi da cututtuka. Za a iya cin kawa, goro, iri, lentil ko wake, don samun adadin da ya dace kuma masu mahimmanci ga jiki.

monounsaturated fats

Lipids suna taka muhimmiyar rawa wajen kiyaye aikin shinge da tsarin membrane na fata, da haɓaka rigakafin tsufa. Avocado kyakkyawan abinci ne mai lafiya wanda ke ƙunshe da kitse marasa ƙarfi waɗanda ke da amfani ga lafiyayyen fata.

A nata bangaren, Masanin ilimin abinci mai gina jiki Bonnie Top-Dix, marubuciyar littafin Read it Kafin Ka Ci - Taken Ka Daga Lakabi zuwa Tebura, ta ce cin avocado a kullum an tabbatar da cewa a kimiyance na inganta elasticity da matse fatar fuska, inda ta lura cewa akwai wasu lafiyayyun zaɓuka ne waɗanda ke ɗauke da shi.Kitse, waɗanda suka haɗa da goro, tsaba, man zaitun da kifin mai mai.

Fatty acid

Fatty acid, irin su omega-3s, na iya rage kumburi da kuma ba da kariya ga tsufa. Salmon abinci ne mai kyau don haɓaka annurin fata, domin yana ɗauke da sinadarai mai omega-3, baya ga furotin. Kuma Dr. Top-Dicks ya bayyana cewa fatty acid shima yana da amfani ga zuciya kuma ana samun su tare da salmon a cikin walnuts, tsaba chia, da flaxseeds.

Protein

Ruwan kasusuwa na iya zama abin sha na zamani, amma yana cike da amino acid (tubalan gina jiki), da kuma collagen. Protein ta hanyar cin romon kashi, kwai, lentil ko goro yana yin ayyuka da yawa a cikin jiki. Ɗaya daga cikin muhimman ayyukansa shine ginawa da gyara kyallen takarda, kamar yadda fata ke cikin sake zagayowar sabuntawa. Yin amfani da isasshen furotin yana da mahimmanci don haɓaka tafkin amino acid da jiki ke buƙata don ci gaba da wannan zagayowar.

Vitamin E

Protein da lafiyayyen kitse, tare da Vitamin E, suna taimakawa wajen inganta lafiyar fata. Gyada na dauke da wani nau'i na bitamin E da ake kira gamma-tocopherol, wanda aka nuna don tallafawa farfadowar fata da kuma hana lalacewar fata. Ana iya samun bitamin E ta hanyar cin 'ya'yan sunflower, almonds da alayyafo.

Antioxidants

Blueberries, strawberries, da tumatir abinci ne mai arziki a cikin antioxidants. Oxidation yana haifar da tsufa na fata, don haka antioxidants sune makami mai mahimmanci don magance tasirin tsufa. "Vitamin C yana taimakawa wajen samar da collagen kuma yana iyakance tasirin radicals kyauta, wanda ke taimakawa wajen tabbatar da fata, matashin fata," in ji Dokta Top-Dix. Wasu shaidu sun nuna cewa strawberries na iya rage lalacewar UV kuma rage kumburi.

Vitamin C

Idan ana maganar tantance abinci mai albarkar bitamin C, lemu ita ce mafi shaharar amsa, duk da cewa abinci guda daya daidai da 1/2 kofin jajayen barkono ya ƙunshi 106% na ƙimar yau da kullun na bitamin C, yayin da matsakaicin lemu ke bayarwa Kawai. 78%. Ana kuma samun Vitamin C a cikin adadin da ya dace a cikin broccoli da kiwi. Vitamin C yana taimakawa wajen samar da collagen mai tasiri.

Jerin da aka haramta

Gabaɗaya, duk abinci ya dace da lafiyayyen abinci, daidaitaccen abinci, sai dai idan akwai takamaiman ƙuntatawa na kiwon lafiya ko rashin lafiyar jiki. Amma wasu nau'ikan da ke cutar da fata mara kyau, kamar:
• Soyayyen abinci.
• yankakken nama mai kitse.
• Abincin da aka sarrafa sosai da sukari.
• Abincin da ke da sinadarin sodium (kamar naman da aka sarrafa).
• Masana'antu sweeteners.
• Kayan kiwo ko abincin da ke dauke da wake.
• Taba.

Hasashen horoscope na Maguy Farah na shekarar 2023