1. Nzungu
Ivo vakapfuma mu poly- uye monounsaturated fatty acids, ayo ari chinhu chakakosha mukutsva kweganda uye hydration… Ane ma antioxidants anobatsira kudzora matanho e oxidative uye kunonoka shanduko inoenderana nezera Ivo vakazara mavitamini A, E, B6 uye B12, potasium uye calcium, inofanirwa kune yakajairwa nzira yemetabolism maitiro muganda.
Sarudza chero nati yaunoda: kuwedzera kune lettuce yakasvibirira, miriwo, kana sechikamu chemuto wepesto.
2. Gorosi bran
Ichi chinogadzirwa chikafu chinoshanda hachingobatsire chete kuchengetedza dumbu, uye kubvisa huturu nekunyengedza kunzwa kwenzara. bata acne nekuda kweiyo yakakwira zinc yezviri mukati.
Uku kutsvaga kwemaminera kunoita kuti ganda riite mushe uye rakasununguka nekuti zvinobatsira kugadzira collagen. Uye zvakare, pasina iyo, kupora kwemaronda pane akasiyana mamousu inononoka.
3. Beti
Izvi zvinowanzo kuve zvinodyiwa zvemuriwo - pane chete zana macalorie mu 100 g yebheti uye yakawanda fiber. Asi bheet inonyanya kukosha ne potassium, iyo inochengetedza ganda kubva mukunyanyisa kurasikirwa kwemanyoro. Isu tajaira kudya mabheet akabikwa, asi iwo akanaka uye akasvinwa mumasadhi, kwaasingarasikirwe ne gramu rimwe chete rezvevakavaka.
4. Rega kare
Algae yakawana kodzero kwete yekungova chikamu chezvigadzirwa zvekuzora kumeso nemuviri, asiwo kuvepo pandiro yedu. Izvo zvine alginic acid, iyo isingadzokerike muchirongwa che detox: inobvisa zvinhu zvinokuvadza kubva mumuviri uye inoenzanisa basa regadziriro yekugaya.
Iyo tambo yesweweed haisi nyore kudanana nayo, asi zvakakosha; sechisarudzo chekupedzisira, pane imwe nzira muchimiro chegungwa rakaomeswa, iro rinoshandiswa zvakanyanya mukudya kweJapan.
5. Mazai
Mazai anotipa mavitamini B, A uye selenium, chinhu chekuteedzera chakakosha kune rakaringana ganda mamiriro. Inobatsira kutsungirira acne, inodzivirira kuumbwa kwemazera emakore, inodzivirira pane yakasununguka radicals uye inoita kuti ganda riwedzere uye riwedzere kuwedzera. Uye zvakare, mapuroteni anongodiwa kuti hutano hwebvudzi rako huvepo: kana vachida kusiyana newe, edza kuzvichengeta pane kudya uko mazai evha angave aripo 3-4 pavhiki.
6. Citrus
Kana vagadziri vezvigadzirwa zvekuzora vakamanikidzwa kufungidzira pamusoro pekugadzirwa kwe "package" yakadaro yevhitamini C, iyo inobvumira kuti iunzwe paganda pamwe nekrimu pasina kurasikirwa, saka isu pachedu hatidi kufunga kwenguva refu kugadzirisa. dambudziko iri.
Mune fomu inonyanya kubatsira uye iri nyore kwatiri, vhitamini C inowanikwa muhuwandu muzvirimwa zvemucitrus. Iye inodzivirira kukwegura kusati kwasvika uye inosimudzira iyo synthesis yeelastin - iyo, pamwe chete necollagen, inopa 90% yekubudirira muganda revechidiki, ichichengetedza matauriro uye kutsva.
7. Chiropa
Nzombe kana huku: vese vane rekodhi yakawandisa vhitamini B2. Cod chiropa, pamwe ne foie gras, haina kukodzera nekuda kwechinangwa ichi - zvirimo zvevhitamini iyi hazvina kukwirira kudaro. Uye B2 yakakosha kune ganda nekuti pasina iye anova anotamburainokasira kutsvuka uye kutsamwa, kuoma uye dermatitis.
8. Avocado
Oleic acid, iyo yakawanda muavocado, inosimudzira kumutsidzirwa kweganda uye isingadzoreke pazera iro kumeso kwarinotanga kupera zvishoma. Makotapeya anewo mavitamini B uye faibha.
Chikamu chakanakisa nezveavocado ndechekuti inodzora enzyme iyo inokonzera collagen fibers kuumbika uye kukonzera kuunyana semakore eganda. Kazhinji, pane chikonzero chakakwana chekudya avocados nguva dzose.
9. Sarimoni
Kana salmon, pink salmon, chum salmon, trout. Salmonid ndeye isina kufananidzwa sosi ye omega-3 fatty acids iyo kunonoka kuparara kwecollagen… Kureva, collagen inoita kuti ganda riwedzere.
Iko kusimba kweganda maseru maseru kunoenderana na omega-3. Imwe zana-gramu inoshumirwa hove pazuva inovhara zvakazara kudiwa kwedu kwechinhu ichi. Sebhonasi - hutano hweiyo yemoyo system.
10. Nyama
Kana varwere vauya kune anozivikanwa wekuBrazil anovhiya epurasitiki kwekutanga kwavo kusangana, dzimwe nguva anovatumira kumba - nechisungo chekugadzirisa kudya. Sezvinei, sanganisira mapuroteni mazhinji mairi.
Yakakosha amino acids, iyo sosi huru inyama, yakakosha kumuviri wese. Uye kusanganisira yeganda, saka yaive kubva pane zvekugadzira maseru matsva… Aya maamino acids anowanikwawo mu mazai, nzungu, nyemba, asi hapana kumwe kunhu kune kwakasiyana seti senge munyama.