He aha ka hopena maikaʻi loa no kēlā me kēia pilikia ʻili?

E oki i ka ae ana i ka aila, a e hoololi mai i ka laau a i ka ai, no ka mea, o kau ai ka laau, no ka mea, ma ka hanai ana i kou ili, aia ka hopena o na pilikia a pau e loaa ia oe.

No ka pale ʻana i nā laina a me nā wrinkles

ʻO ka pale ʻana i ke ʻano o nā laina a me nā wrinkles he ala koʻikoʻi ia e mālama ai i kahi hiʻohiʻona ʻōpio no ka lōʻihi o ka hiki, a ʻo ka manaʻo ma kēia hihia e pono i nā pūʻulu meaʻai ʻelua e pono ke loaʻa i kā mākou ʻai āpau:

• ʻO nā protein:

Ua ʻike ʻia ʻo Collagen a me ka elastin he ʻelua ʻano protein a ko mākou ʻili e hana ai no ka mālama ʻana i kona paʻa a me ka momona, a i ko mākou mau makahiki, e emi ana ka hiki o ka ʻili e hana i kēia mau mea, e alakaʻi ana i ke ʻano o nā wrinkles.

Ua hōʻike ʻia nā haʻawina hou i ka ʻai ʻana i nā meaʻai momona i nā protein e hāʻawi i ko mākou ʻili i kahi hui o nā waikawa amino e kōkua iā ia e hoʻohua hou aku i ka collagen a me ka elastin, a ʻo ka nele o nā protein e wikiwiki i ke ʻano o ka ʻelemakule o ka ʻili. No laila, pono e mālama pono i ka ʻai ʻana i nā protein i loko o kā mākou mau meaʻai i kēlā me kēia lā, a loaʻa pinepine iā mākou i loko o ka iʻa, moa, hua manu, soybeans, huaʻai, a me nā nati.

• ʻAi

Hōʻike mau ʻia ko mākou ʻili i ka huhū o nā radical manuahi i hoʻokumu ʻia e ka lā, ka haumia, ka puhi paka… ʻO kēia mau radical e wāwahi i ka collagen a me ka elastin i loko o ko mākou ʻili, e hōʻike ana i nā hōʻailona mua o ka ʻelemakule.

Hōʻike nā haʻawina ʻo ka nānā ʻana i nā antioxidants e kōkua i ka pale ʻana i nā radical manuahi. No laila ke koʻikoʻi o ka nānā ʻana i ka ʻai ʻana i nā meaʻai nui i ka huaora C (lemon, kiwi, spinach, ʻulaʻula pepa), ka huaora E (ʻaila mea kanu, ʻalemona, ʻanoʻano sunflower), flavonoids (broccoli, strawberries, hua waina, paʻi), ma kahi o ka loaʻa ka turmeric a me ka lycopene i loko o nā ʻōmato.
No ka loaʻa ʻana o nā pōmaikaʻi o nā antioxidants, pono ia e hoʻolohe i ke ʻano o ka hoʻomākaukau ʻana i ka meaʻai, no ka mea, ʻoi aku ka maʻalahi o ka huaora C i ka wela e nalowale ana i kona hopena, a no laila ua ʻōlelo ʻia e ʻai i nā huaʻai a me nā mea kanu waiwai i loko o ia mea. ʻO nā meaʻai i loko o ka broccoli e paʻa wale i ko lākou ikaika inā e puhi ʻia lākou, a ʻo ka lycopene i loko o nā tōmato e hoʻonui i ko lākou ikaika ke kuke ʻia.

He hana maikaʻi ka ʻaila ʻoliva i ka hoʻopaneʻe ʻana i nā hōʻike o ka ʻelemakule ke hoʻohui ʻia i nā mana, inā mālama ʻia i loko o nā pahu ʻeleʻele a ʻaʻole i ʻike ʻia i ka wela ma mua o ka ʻai ʻana.

• E hoemi i kou lawe ana:

ʻO nā mea ʻono, ka berena keʻokeʻo, nā mea inu ʻoluʻolu, ka laiki, ka pāpaʻi, ka ice cream...ʻo kēia mau meaʻai e hoʻonui koke i ke kō koko, e hōʻino ai i nā fiber collagen a me ka wikiwiki i ke ʻano o nā wrinkles mua.

No ka pale ʻana i ka hakihaki:

ʻO ka pale ʻana i ka hakihaki pili pono i kā mākou meaʻai, a hana ʻia ma ka nānā ʻana i ka ʻai ʻana i kēia mau mea:

• Uila:

ʻO ka hoʻololi koke ʻana i ke kiʻekiʻe o ke kō koko e alakaʻi i kahi imbalance i loko o nā mea huna hormonal kuleana no ka hana ʻana o ka papa aila huna ʻia e ka ʻili e moisturize i kona ʻili a pale iā ia iho. ʻO ka nui o nā mea huna e alakaʻi i ka pani ʻana i nā pores o ka ʻili a hoʻoulu i ka haki. No laila, ʻōlelo ʻia ma kēia ʻano e hoʻemi i ka ʻai ʻana i nā meaʻai i hoʻohui ʻia i ke kō a me nā starch hoʻomaʻemaʻe ʻia a hoʻololi iā lākou me nā meaʻai momona i ka fiber e like me ka cereals, artichokes, a me ka oats.

• Zinc:

Ua hōʻike ʻia nā hoʻāʻo ʻana i ka poʻe i loaʻa i ka ʻeʻe, ʻeha pū kekahi i nā pae haʻahaʻa o kēia mineral. Hana ʻo Zinc i kahi hana anti-inflammatory a kōkua i ka pale ʻana i ka haki. Loaʻa ka nui i loko o ka ʻoysters, veal, a me nā cashews.

• E hoemi i kou lawe ana i:

ʻO ka waiu bipi inā ʻoe e hoʻomaka i ka ʻekene. Ua hōʻike ʻia nā haʻawina ʻo ka waiū ma ke ʻano nui a me ka waiu pipi i loko o ka nui o nā hormones hiki ke hoʻoulu i ka haki.

No ka pale ʻana i ka ʻili maloʻo:

Pono ka ʻili maloʻo i ka mālama kūikawā ma muli o ka nele o nā mea moisturizing. Hāʻawi iā ia i kona pono no ka hydration ma kēia wahi ma ka nānā ʻana i ka ʻai ʻana i kēia mau meaʻai:

• Nā ʻakika momona Omega-3:

Hōʻike nā haʻawina ʻo ka mea huna o ka ʻili olakino i ka mālama ʻana i ka wikiwiki o ka hydration i hoʻopaʻa ʻia e nā membrane momona e hoʻopuni ana i kona mau cell. Eia nō naʻe, pili mau ka ʻelemakule me ka emi ʻana o ka hapa o kēia mau momona i kuleana no ka ʻōlinolino o ka ʻili, a ʻo kona hoʻonui ʻia ma o ka ʻai ʻana i nā momona momona i loaʻa i nā iʻa momona a me nā nati.

• Probiotics a me Prebiotics:

ʻO nā probiotics nā ʻano bacteria maikaʻi i loaʻa i loko o ko mākou ʻōpū, ʻoiai nā prebiotics nā ʻano starch e hānai i kēia mau bacteria. Hōʻike ka noiʻi e hoʻomaikaʻi ana kēia mau hua bacteria maikaʻi i ka maikaʻi o ko mākou ʻili a hoʻemi i kona naʻau i nā hana ʻino o waho, a loaʻa iā mākou i ka waiū a me ka soya, ʻo nā prebiotics, hiki iā mākou ke loaʻa iā lākou i ka wā e ʻai ai i nā aniani, ke kāleka, a me ka asparagus.

• E hoemi i kou lawe ana i:

ʻO ka kofe, ʻoiai ʻo ia ke kuleana o kahi diuretic, kahi e hoʻopau ai i ko mākou kino i ka wai a hoʻonui i ka maloʻo o ka ʻili. Pono ka nānā ʻana i ka ʻai ʻana i ka wai, nā wai, a me nā mea kanu lāʻau e mālama ai i ka hydration o ke kino a me ka ʻili mai loko.

No ka pale ʻana i ke ʻano o ka ʻili ola ʻole:

ʻO ka mālama ʻana i ka ʻālohilohi o ka ʻili e pili ana i nā kumu he nui, e komo pū me ka meaʻai meaʻai, e koi ai iā mākou e nānā i kēia mau mea:

• Huaora A:

He kuleana koʻikoʻi kēia vitamina i ke ʻano o ka hana hou ʻana o ke kelepona a mālama i ka ʻili ʻōpio. No ka hoʻopaʻa ʻana i ko mākou pono, ʻōlelo ʻia e ʻai i nā hua melemele a me ka ʻalani a me nā huaʻai, no ka mea he waiwai lākou i ka beta-carotene, ka mea e hoʻohuli ai ko mākou kino i antioxidants.

• Polyphenols:

Loaʻa i ko mākou ʻili nā kīʻaha koko lahilahi i kuleana no ka hāʻawi ʻana i ka oxygen a me nā meaʻai iā ia. A i ka ikaika a ākea o kēia mau moku, loaʻa i ko mākou ʻili ka pono o ka oxygen a me nā meaʻai, no laila ʻoi aku ka mālamalama. ʻO nā polyphenols i loaʻa i loko o ke kokoleka ʻeleʻele, nā hua waina, a me nā huaʻai e kōkua i ka hoʻonui ʻana i kēia mau aʻa liʻiliʻi, no laila e mālama ʻia ka ʻili.

• E hoemi i kou lawe ana i:

ʻO Fries a me nā meaʻai wikiwiki i loaʻa nā momona e hoʻoikaika i ka hana o nā radical manuahi a hoʻolalelale i ke kaʻina ʻelemakule o ka ʻili.