Tharollo e molemo ka ho fetisisa bakeng sa bothata bo bong le bo bong ba letlalo ke efe?

Khaotsa ho lumellana ka litlolo, 'me u fetole meriana ho ea ho lijo, hobane lijo tsa hau ke moriana oa hau, hobane ho fepa letlalo la hao ho na le tharollo ea mathata ohle ao u ka nang le 'ona.

Ho thibela mela le wrinkles

Ho thibela ponahalo ea mela le wrinkles ke tsela ea bohlokoa ea ho boloka ponahalo ea bocha ka nako e telele kamoo ho ka khonehang, 'me ho tsepamisa maikutlo tabeng ena e lokela ho ba lihlopha tse peli tsa lijo tse lokelang ho ba teng lijong tsohle tsa rona:

• Liprotheine:

Collagen le elastin li tsejoa e le mefuta e 'meli ea protheine eo letlalo la rona le e hlahisang ho boloka ho tiea le ho ba bonolo, le hore ha re ntse re tsofala, matla a letlalo a ho hlahisa lintho tsena a fokotseha, e leng se lebisang ponahalong ea masoba.

Liphuputso tsa morao-rao li bontšitse hore ho ja lijo tse nang le liprotheine tse ngata ho fa letlalo la rona sehlopha sa amino acid e thusang ho hlahisa collagen e ngata le elastin, le hore khaello ea liprotheine e potlakisa mokhoa oa ho tsofala ha letlalo. Ka hona, hoa hlokahala ho hlokomela ho ja liprotheine lijong tsohle tsa rona tsa letsatsi le letsatsi, 'me hangata re li fumana tlhapi, likhoho, mahe, linaoa tsa soya, meroho le linate.

• Antioxidants:

Letlalo la rona le lula le pepesehile ho hlaseloa ke li-radicals tsa mahala tse bakoang ke khanya ea letsatsi, tšilafalo, ho tsuba ... Li-radicals tsena li senya collagen le elastin tse teng letlalong la rona, tse bakang ponahalo ea matšoao a pele a botsofali.

Boithuto bo bontša hore ho tsepamisa maikutlo ho li-antioxidants ho thusa ho fokotsa li-radicals tsa mahala. Kahoo bohlokoa ba ho tsepamisa maikutlo ho ja lijo tse nang le vithamine C e ngata (lemon, kiwi, spinach, pepere e khubelu), vithamine E (oli ea meroho, lialmonde, peo ea soneblomo), flavonoids (broccoli, fragole, morara, parsley), ho phaella ho e fumanehang turmeric le lycopene.
Ho fumana melemo ea li-antioxidants, hoa hlokahala ho ela hloko hore na lijo li lokisoa joang, kaha vithamine C e na le maikutlo a matla haholo mocheso o lahleheloang ke phello, ka hona ho kgothaletswa ho ja litholoana le meroho e ruileng ho eona e tala. Limatlafatsi tse ka har'a broccoli li boloka matla a tsona ha li chesitsoe, 'me lycopene e ka har'a tamati e eketsa matla a eona ha e phehiloe.

Oli ea mohloaare e phetha karolo e atlehang ea ho lieha ho bonahatsa botsofali ha e eketsoa ho ba boholong, hafeela e bolokiloe ka lijaneng tse lefifi 'me e sa pepesehe mocheso pele e ja.

• Fokotsa ho noa ha hao:

Lipompong, bohobe bo tšoeu, lino-mapholi, raese, pasta, ice cream ... lijo tsena li phahamisa tsoekere ea mali ka potlako, li baka tšenyo ea likhoele tsa collagen le ho potlakisa ponahalo ea wrinkles ea pele.

Ho thibela li-acne:

Ho thibela makhopho ho amana ka kotloloho le lijo tsa rona, 'me ho etsoa ka ho tsepamisa maikutlo ho ja lintho tse latelang:

• Fiber:

Liphetoho tsa tšohanyetso boemong ba tsoekere e maling li lebisa ho se leka-lekaneng ha lihomone tse ikarabellang bakeng sa tlhahiso ea lera le mafura le patiloeng ke letlalo ho kolobisa bokaholimo ba lona le ho itšireletsa. Li-secretions tse feteletseng li lebisa ho koala li-pores tsa letlalo le ho baka li-acne. Ka hona, tabeng ena ho kgothaletswa ho fokotsa ho ja lijo tse nang le tsoekere e eketsehileng le starch e hloekisitsoeng le ho e nkela sebaka ka lijo tse nang le fiber e ngata tse kang lijo-thollo, artichokes le oats.

• Zinki:

Liteko li bontšitse hore batho ba tšoeroeng ke makhopho, le bona ba tšoeroe ke maemo a tlase a diminerale ena. Zinc e bapala karolo ea anti-inflammatory mme e thusa ho thibela makhopho. E fumaneha haholo ho oyster, veal le cashews.

• Fokotsa ho ja:

Lebese la khomo haeba u le kotsing ea ho ba le makhopho. Liphuputso li bontšitse hore lebese ka kakaretso le lebese la khomo haholo-holo le na le lihomone tse ka bakang makhopho.

Ho thibela letlalo le omeletseng:

Letlalo le omileng le hloka tlhokomelo e khethehileng ka lebaka la khaello ea lintho tse mongobo. Mo fe tlhoko ea hae ea metsi sebakeng sena ka ho tsepamisa maikutlo ho jeng limatlafatsi tse latelang:

• Omega-3 fatty acids:

Liphuputso li bontša hore sephiri sa letlalo le phetseng hantle ke ho boloka lebelo la ho phalla ha metsi ho sirelelitsoeng ke lera la mafura le pota-potileng lisele tsa lona. Leha ho le joalo, kamehla botsofali bo amahanngoa le ho fokotseha ha karolo ea mafura ana a ikarabellang bakeng sa ho khanya ha letlalo, 'me ho ntlafatsa ha eona ke ka ho ja li-acid tse mafura tse fumanehang litlhaping tse mafura le linate.

• Li-Probiotics le Prebiotics:

Li-probiotics ke mefuta ea libaktheria tse molemo tse teng ka maleng a rona, athe li-prebiotics ke mefuta ea starch e fepa libaktheria tsena. Lipatlisiso li bontša hore libaktheria tsena tse ntle li ntlafatsa boleng ba letlalo la rona le ho fokotsa kutlo ea lona ho mabifi a ka ntle, 'me re li fumana lebese le soya Ha e le li-prebiotics, re ka li fumana ha re ja eiee, konofolo le asparagus.

• Fokotsa ho ja:

Kofi, kaha e bapala karolo ea diuretic, e etsang hore 'mele ea rona e lahleheloe ke maro le ho eketsa ho omella ha letlalo. Tsepamiso e lokela ho ba ho ja metsi, lero, le li-infusions tsa litlama tse bolokang metsi a 'mele le letlalo ho tsoa ka hare.

Ho thibela ponahalo ea letlalo le se nang bophelo:

Ho boloka khanya ea letlalo ho ipapisitse le lintlha tse ngata, ho kenyelletsa le phepo e nepahetseng, e re qobellang ho tsepamisa maikutlo linthong tse latelang:

• Vithamine A:

Vithamine ena e phetha karolo ea bohlokoa mochineng oa ho nchafatsa lisele le ho boloka letlalo la bacha. E le ho tiisa tlhoko ea rona, ho kgothaletswa ho ja litholoana le meroho e mosehla le ea lamunu, kaha li na le beta-carotene e ngata, eo 'mele ea rona e e fetolang ho ba li-antioxidants.

• Polyphenols:

Letlalo la rona le na le methapo ea mali e mesesaane haholo e ikarabellang bakeng sa ho fana ka oksijene le limatlafatsi ho lona. ’Me ha lijana tsena li le matla ’me li le bophara, letlalo la rōna le fumana tlhoko ea lona ea oksijene le limatlafatsi, kahoo le shebahala le khanya haholoanyane. Li-polyphenols tse fumanoang chokoleteng e lefifi, morara le monokotšoai li thusa ho atolosa methapo ena e menyenyane, ka hona ho boloka letlalo le shebahala le khanya.

• Fokotsa ho ja:

Li-fries le lijo tse potlakileng tse nang le mafura li kenya letsoho tlhahiso ea li-radicals tsa mahala le ho potlakisa ts'ebetso ea ho tsofala ha letlalo.