Tani yakaenzana uye yakanaka chiroto chevakawanda. Uye kuti uwane mhedzisiro inoshamisa, iwe unogona kushandura kune chikafu panguva yekuzorora, izvo zvichabatsira izvi. Zvigadzirwa zve tan yakanaka zvinofanirwa kunge zvine beta-carotene, lycopene, selenium, vhitamini E, tyrosine uye tryptophan kuti ikubatsire kuve usingadzivisiki.
Nyama tsvuku uye chiropa mhuka dzakanakira muviri, kunyanya kupisa kwezuva. Idzi chikafu chine tyrosine, dzakasiyana siyana dzekuteedzera zvicherwa zvinobatsira mukugadzirwa kwemelanin, pigment. Nekudya izvi zvekudya, yako tan inogara kwenguva refu.
hove uye seafood ine polyunsaturated fatty acids omega-3 uye omega-6, mavitamini A, D, E, boka B, tyrosine. Hove dzinosimudzira hutachiona uye dzinobatsira kuchengetedza ganda kubva kumhepo ine hukasha yeultraviolet, kubvisa kubvunda uye kugadzirisa kuenzana kwemvura kwemuviri, izvo zvakanaka kune rakapiswa nezuva.
Karoti inonzi yekutanga miriwo yetani yakanaka, sezvo iri sosi yakanaka kwazvo ye beta-carotene. Kutenda kumakarotsi, hutachiona hunowedzera, chiratidzo chinovandudza, meno anova akasimba. Kana iwe ukanwa girazi remuto wekaroti zuva rega rega, yakanaka chokoreti tan inovimbiswa.
madomasi inobatsirawo kugovera tan zvakaenzana pamusoro pemuviri, uchidzivirira ganda kubva kune zuva rinopisa. Madomasi ane mamineral akawanda, B mavhitaminzi uye lycopene. Kunwa muto wemadomasi kunobatsirawo kuderedza njodzi yako yegomarara reganda.
Apricots iine beta-carotene, mavitamini PP, B, phosphorus, iron uye bioflavonoids. Iyo tani inokwidziridzwa nekudya apricot, saka kana zororo rako riri pfupi, funga nezve ichi chokwadi. Apricots anobatsirawo kudzivirira ganda kubva kukukuvara kweUV.
Juicy mapeche ichawedzera zvakasiyana pakudya kwako kwesheni. Iwo manyuko evhitamini nemaminerari pamwe neakakosha beta-carotene. Mapichisi akanaka pakutsva - idye kakawanda kana uchifamba. Ichi chibereko chisina kusimba chinobatsira mukugadzira iyo melanin pigment yeinotsvedzerera tan.
nwiwa uye watermelon zvirokwazvo akagadzirwa nema berries ezhizha kuti akubatsirewo tan zvinoyevedza. Melon ine mavhitaminzi akawanda B1, B2, C, PP, iron, potassium uye beta-carotene. Watermelon ine lycopene, beta-carotene, mavitamini B1, B2, PP, C, potassium, uye iron. Melon ichawedzera uye inosimbisa tan yako, nepo watermelon ichibatsira kubvisa chepfu, kudzorera hunyoro hweganda uye kuidzivirira kubva kune ultraviolet mwaranzi.
Usapfuure mazambiringakuva pamhenderekedzo yegungwa kana kukwirira mumakomo. Iine mavitamini A, PP, C, boka B, chero mazambiringa akasiyana siyana anobatsira kudzorera rakaoma uye rakakuvara ganda uye kusimbisa immune system
Sanganisira mune yako menyu asperagus, kabichi broccoli uye sipinashikana iwe uchikoshesa ganda rako rakasvinwa rine utano. Asparagus ine akatiwandei ekurapa, kusanganisira kuchengetedza ganda uye kudzivirira gomarara. Broccoli sosi yeanopa antioxidants uye mavitamini ayo ganda rinoda panguva yekuzorora, rinodzorawo kuzvimba uye kuzvimba.
sipinachi - chitubu che beta-carotene pamwe chete neorenji chikafu, pamwe nevhitamini C, PP uye lutein. Kudya sipinashi kunobatsira kupa ganda rako tani yebronze, chengetedza nguva yakareba uye panguva imwechete kudzivirira ganda kuti risatsva.
Usakanganwa kushandisa sunscreen, gara mumumvuri kazhinji uye usabude muzuva rinopisa risina amburera kana mbatya. Hapana kuchenesa kwakakodzera hutano hwako!