He aha nā huaora e pono ai no ke olakino o kou ʻili?

Pono ka mālama ʻana i kou ʻili i mea nui o kāu hana maʻamau i kēlā me kēia lā. No ka loaʻa ʻana o ka nui o nā huaora hiki ke mālama i kou ʻili i ke olakino a ʻōpio. No ka loaʻa ʻana o ka hopena maikaʻi loa, pono ʻoe e hana ma:

1. nā kikoʻeleʻele
2. wrinkles
3. ʻili maloʻo

He aha nā huaora e pono ai no kou ʻili?

Vitamin D:

He kuleana koʻikoʻi ka Vitamin D i ka ʻili o ka ʻili. Hiki ke kōkua i ka mālama ʻana i ka psoriasis calcitriol He ʻano vitamina D i hana maoli ʻia e nā kānaka e mālama i ka psoriasis

Hiki iā ʻoe ke loaʻa ka vitamina D ma ka ʻai ʻana:

1. Loaʻa iā 10 mau minuke o ka hoʻolaha ʻana i ka lā i kēlā me kēia lā.
2. E ʻai i nā meaʻai ikaika, ka wai ʻalani, a me ka yogurt.
3. E ʻai i nā meaʻai i loaʻa maoli ka huaora D, e like me ka salmon a me ka tuna.

Huaola C:

Loaʻa ka Vitamin C ma nā pae kiʻekiʻe ma ka epidermis (ka papa waho o ka ʻili) a me ka dermis (ka papa o loko o ka ʻili). He kuleana koʻikoʻi ia i ka hana ʻana o ka collagen, e kōkua i ka mālama ʻana i ke olakino o kou ʻili. ʻO ia ke kumu he kumu nui ka huaora C i loaʻa i nā huahana mālama ʻili anti-aging.

Hiki iā ʻoe ke loaʻa i ka vitamina C ma ka ʻai ʻana:

1. E ʻai i nā meaʻai ʻakika, e like me ka ʻalani.
2. E ʻai i nā kumu mea kanu ʻē aʻe o ka huaora C, e like me nā strawberries, broccoli, a me ka spinach.

Vitamin E:

He antioxidant ia. ʻO kāna hana nui i ka mālama ʻili a me ka pale ʻana mai ka pōʻino o ka lā. Hoʻopili ka Vitamin E i nā kukui ultraviolet pōʻino mai ka lā ke hoʻopili ʻia i ka ʻili. . Hiki i kēia ke pale i nā kikoʻeleʻele a me nā wrinkles.

Hiki iā ʻoe ke loaʻa ka huaora E ma ka ʻai ʻana:

1. E ʻai hou aku i nā nati a me nā ʻanoʻano, e like me nā ʻalemona, nā hazelnuts a me nā hua sunflower.
2. E lawe i nā mea hoʻohui huaora.
3. E hoʻohana i nā huahana topical i loaʻa nā huaora E a me ka huaora C

Vitamin K:

He mea nui ka Vitamin K i ke kōkua ʻana i ke kaʻina hoʻopaʻa koko o ke kino, kahi e kōkua ai i ke kino e hoʻōla i nā ʻoki, nā ʻeha, a me nā wahi i hoʻopilikia ʻia e ke ʻoki. Manaʻo ʻia nā hana mua o ka huaora K e kōkua i ka mālama ʻana i kekahi mau maʻi o ka ʻili, e like me nā kaha kikoo, nā ʻōpala, nā kikoʻeleʻele a me nā pōʻai ʻeleʻele a puni nā maka.

Hiki iā ʻoe ke loaʻa i ka vitamina K ma ka ʻai ʻana:

1. Kāpiki.
2. spinach.
3. Laki .
4. pīni ʻōmaʻomaʻo .