Vazhinji pamwe vakanzwa kuti masero emuviri wedu anovandudzwa zvizere mumakore manomwe. Zvisinei, kune masero emapoka akasiyana, nguva yekuvandudza yakasiyana: ipfupi - isingasviki mwedzi - mumasero epidermal. Naizvozvo, sekutaura kwavanachiremba, zvinotora nguva shoma kunyatso kugadzirisa (kana kuwedzera kuipa) mamiriro eganda rechiso. Kusanganisira nerubatsiro rwechikafu.
Kuvavarira Rubatsiro Makomba
Kunyangwe zvirevo zvakajairika zvakanaka - seyambiro inonyatso kuzivikanwa "idya chikafu chisina kukaniwa, yakawanda magidhi nemiriwo." Asi kune zvakare chaiko "ekuona mabhomba" anoshanda zvine simba, zvechokwadi. Takavaparadzanisa mumapoka.
Antioxidants
Pfungwa huru mukurwira kumeso kwakanaka ndeye antioxidants: macompound anorwira mahara radicals. Mahara radicals akaumbwa nekuda kwekuti isu tinodya zvekudya zvine zvinodzivirira, tinofemedza utsi hwefodya, tinonwa mishonga, tinogara munzvimbo isina kunaka, nezvimwe, tinogara tichishaya elektroni imwe. Ivo vanovavarira kuibvisa kubva kune yakazara-yakazara maseru uye nekudaro vanoparadza maseru edu. Mahara radicals anoonekwa seanonyanya kukonzera kuchembera, uye antioxidants inogona kuvashatisa. Iyo yekupedzisira inosanganisira mavitamini A, E, C uye mazhinji ekuteedzera zvinhu, asi kazhinji zvinotaurwa sehuwandu hwezvakakodzera.
Chii: blueberries, cranberries, plums uye strawberries; dzakasiyana bhinzi, artichokes, zvakajairika kabichi, yeBrussels inomera uye broccoli, sipinashi, beet; nzungu, michero.
Polyunsaturated mafuta acids
Kana mukutanga kwema1940 mutambi weSweden Ingrid bergman akazove nyeredzi yemamuvhi muAmerica, akagamuchira zita remadunhurirwa rekuti "Scandinavia mukaka wemukaka". Ganda rake raive rakaringana uye iye aisatomboda makeup pane yakatarwa. Izvi, hongu, zvakagadziriswa zvakanyanya nechikafu cheScandinavia - hove dzakawanda dzine polyunsaturated fatty acids omega-3 uye omega-6. Ivo vane basa rekubvumira membrane yesero kubvumidza zvinovaka muviri kupinda mumasero uye kuchengetedza hunyoro, izvo zvinoita kuti ganda riite diki uye rakasimba.
Chii: oalm yekumusoro salmon, walnuts, mbeu yefurakisi.
Zvigadzirwa zvemukaka
Sezvineiwo, dairy yakaita runyorwa nekuda kweiyo vhitamini A yemukati, pane inokudzwa calcium. Maererano nevanovaka muviri, hazvisi zvipenyu zvese zvinogona kutora vhitamini A inodiwa pakunaka, semuenzaniso, kubva kumakarotsi - asi muzvigadzirwa zvemukaka wakaviriswa "yakavimbika" zvakanyanya uye inonzwisiswa nemunhu wese. Imwe bhonasi yekuwedzera mayogati ane mabhakitiriya mhenyu kana ma enzymes ane mhedzisiro inobatsira pakugaya (zviri nani, iyo muchetura hushoma hunosara).
Chii: kottage chizi uye yogati, chizi diki uye dzakakura, kefir nema yoghurt. Paunenge uchiita izvi, sarudza yakaderera-koriori, zvakasikwa zvekudya, pasina michero yekuwedzera - inofanirwa kugadzirwa.
Selenium-ine chikafu
Kana iwe ukaverenga magazini akakosha, semuenzaniso kana, iwe unogona kuona kuti selenium yakakosha paganda. Inodzivirira kubva pakurasikirwa kwekusimba, uye kubva kune oxygen nzara, uye kubva kune yakaipa ultraviolet radiation. Nenzira, zviyo zvese zvine iyo zvinozadzisa rimwe basa rakakosha - zvinopa kunzwa kwekuguta uye kutiponesa kubva pakuzadza dumbu redu ne "chena" chikafu senge chingwa uye zvinotapira rolls, izvo zvisingabatsire kwete chete kune chimiro, asiwo kumeso.
Chii: chingwa cheupfu hwese, zviyo zvakakangwa, muesli, chibage, hove, gariki, mbiriso yewavha.
Sulfides
Imwe runako mamineral ari sarufa (rangarirai kuporesa zvitubu zvesarufa). Masulfides - akasiyana emakemikari emushonga wesarufa - anowanikwa mune zvakawanda zvigadzirwa, asi zvakanyanya kunyudzwa mbishi, ndosaka zvakakosha kuisa, semuenzaniso, anyanisi mbishi uye bell pepper musaladhi, kukanda parsley "kungobva kubindu. ” mundiro yakatobviswa mumoto uye kune machizi anogadzirwa nemukaka mbishi (idzi, semuenzaniso, parmesan uye mozzarella).
Chii: mazai, hove, nyama, chizi, nzungu, zviyo.
Vavengi veganda rakanaka uye rine hutano
Mafuta, zvinonhuwira, zvakakangwa - ganda rinova nemafuta
Kusvuta - pores kuwedzera
Munyu, zvinonhuwira - iro ganda rinoshatirwa uye rinopisa
Chikafu chakarongwa - chivara chinodzikira
Sweet, kofi - acne uye kutsamwa kunoonekwa
Ehe, iwe haufanire kubvisa zvachose madhishi akadaro (iwe pamwe unofarira zvese izvi). Kana iwe uchiziva nguva yekumira, chimwe chinhu chinogona kubatsira - semuenzaniso, zvinonhuwira zvine antioxidants, uye kana ukadya curry kwete mazuva ese, asi pazororo, munhu wacho anofara chete. Uye chimwezve chinhu: usakanganwa kuti ganda chiratidzo cheyakajairika mamiriro emuviri, uye kana, semuenzaniso, uchigara uchipa chepfu mudumbu rako nechikafu chisina kudya, kuratidzwa kwekunze hakutore nguva.
Zvizhinji zvezvigadzirwa zvakanyorwa hazvigone "kupinzwa". Kashoma chero munhu angakahadzika mabhenefiti emasikirwo emasiki uye lotions.
Nhema currant - inochenesa uye inosunga pores
Strawberries - inovandudza kujeka, inoderedza kutsamwa uye inoshanda seye antiseptic
Cucumber - inopenya uye inozorodza
Karoti - inopfava uye inomutsidzira
Matapiri matsva - inobvisa zvisaririra zvekuneta uye inotsvedza ganda
Mitsva yakasvibirira - inozorodza uye inozorodza
Green tea - tii ice tones kumusoro, inosimbisa tsinga dzeropa
ChiKedhi - anotsvedzerera makwinya uye anonatsa
Oatmeal - inomutsidzira
Kune masiki ekugadzira pamba, zvinokurudzirwa kukwiza miriwo yakaoma uye michero pane yakanaka grater, uye kukanya majusi ane muto neforogo. Musanganiswa wevhitamini unogona kusanganiswa nemafuta emuorivhi kana huchi.