Mukati
Kumeso hakufanirwe kuganhurirwa kune zvinovaka muviri uye zvinopesana nekukwegura mafuta, maseramu, mafuta ekuzora, uye zvimwe zvekuzora. Zvinozivikanwa kuti runako runobva mukati, uye hausi fananidzo chete.
Kuti uve nechokwadi chekuti chiso chako chinoramba chiri chidiki, chakanaka, uye chakachengetedzwa kwenguva yakareba sezvazvinogona, unofanirwa kusanganisira mukudya kwako zvigadzirwa zvinotevera.
Nuts
Nutsu zvine vhitamini E yakawanda uye coenzyme Q10, iyo inomutsiridza nekusimbisa maseru eganda. Coenzyme Q10 inogadzirwa yakazvimiririra, asi mushure memakore makumi matatu kugadzirwa kwayo kwakadzikira kwazvo. Vitamin E inodzivirira ganda rakavhurika kubva kuzuva nehupfu.
Miriwo tsvuku uye orenji
Makarotsi, mhiripiri tsvuku, madomasi, manhanga, uye maapricots - vatungamiriri ve beta-carotene, uye chinhu ichi chine simba antioxidant iyo ichavandudza maseru eganda kumeso kwako. Kunze kwezvo, Retinol (vhitamini a) inogadzirwawo kubva ku carotene.
Hove ine mafuta
Yakafuma mumavhitamini A uye D uye mafuta acids omega-3 ayo anoderedza kuzvimba uye kunyaradza ganda rakaneta, kugadzirisa kutenderera kweropa, uye kubvisa kumeso kumeso. Idya salmon, herring, sardines, uye mackerel kakawanda sezvinobvira.
Olive mafuta
Iko kushandiswa kwemafuta aya kunovandudza kumeso nehunyoro, izvo zvinowedzera kusimba kweganda uye kunononoka kukwegura. Oiri reMiorivhi ndiyo hwaro hwekufananidzwa kwemavhitamini ane mafuta-A, D, E, uye iri manyuko evhitamini b uye E.
mutamba
Damba rinodenha kushanda kweiyo fibroblasts - maseru anokonzeresa kugadzirwa kwe collagen uye elastin, iyo inokanganisa kusimba kweganda redu. Tsvuku michero yemichero iyi inononoka kuoneka kwekutanga makwinya, pamwe nekupa kurapa kwemaronda uye madiki.
Sour berries nemichero
Zvibereko nemabriri ayo anovava - ane vhitamini C yakawanda, iyo inobatsira kurwisa dzihwa uye inosimbisa immune system, uye inokonzeresa kusimba uye hutano hwemitsipa yeropa, uye inobatanidzwawo mukuumbwa kwecollagen.
Cheese
Cheese ine chinhu che selenium uye vhitamini E chinhu chikuru antioxidant iyo inodzivirira iyo kukwegura maitiro uye kudzikamisa zvakanyanya pasi.
Kuchengetedza
Avocados ine maoiri akakosha anopa chikafu ganda. Kunyangwe muchero wakaibva weavocado wakazara muvhitamini Niacin, ine anti-anogumbura zvinhu uye inogona kuita kuti ganda rinyoro uye riwedzere kutsva.
Zviyo nechingwa
Zviyo uye nyemba - sosi yesilon, iyo inomutsa kugadzirwa kwecollagen, inotora chikamu mukusimbisa yepamusoro peganda. Iyo zvakare inopa vhitamini b, iyo inovandudza zvinyoro ganda. Iko kudyiwa kwese kwechingwa uye zviyo zvinobatsira kune yekugaya turakiti, uye ganda nekuonga rinopindura pakubviswa kwehupfu kubva mumuviri.
Green tea
Zvakare pakati pevatungamiriri, ma antioxidants e green tea, akakosha kuchengetedza ganda rehudiki. Nenzira, girini tii inogona kuiswa kunze muchimiro chemafuta senzira yekurapa mabhegi ari pasi peziso.