Ganda ndiyo ratidziro yezvatinodya! Chokwadi, chikafu chine simba rekusimudzira hydration yakanaka, kupa kupenya kune ganda, kuderedza kutaridzika kwemakwinya kana mapundu. Tevedza gwara kuti utore runako reflexes pamahwendefa ako. Mumavhiki mana, iwe uchatanga kuona mhinduro.
Zvokudya zvakakodzera zveganda rinopenya
Chakavanzika chekutanga kune ganda rakanaka: kunwa kanenge 1,5 malita emvura pazuva. “Nemhaka yekuti inonyorovesa ganda nechomukati uye ndiyo yakanakisa kudzivirira kuunyana (ine kurara zvakakwana),” anodaro Dr Laurence Benedetti, micronutritionist *. Zvadaro, kuunza kupenya uye kuwedzera kune epidermis, zvakakosha kudya zvakakwana mafuta akanaka: omega 3 uye 6. "Vane chiito pachiyero che hyaluronic acid chinopa ganda kuputika," anotsanangura kudaro. Kuti uwane mhedzisiro, siyanisa mafuta (rapeseed, walnuts, nezvimwewo), idya hove dzine mafuta (sardines, mackerel, salmon), mhodzi dzesunflower nemhodzi dzesquash. Uye zvakare funga nezvemaarumondi, hazelnuts ...
Gadzira mahwendefa ane vitaminized
Zvadaro, mavhitaminzi A, C, E uye zvicherwa sesilicon zvine antioxidant chiito. Inonyanya kukosha pakusimbisa ganda uye kuribatsira kuzvidzivirira kubva kune mahara radicals, kudzikisira kutaridzika kwemakwinya uye kupa hutano kupenya. Asi kuva neganda rakanaka rinobatanidzwawo neyakagadzikana intestinal flora. Kuti uite izvi, kubheja pamukaka wakaviriswa nemiriwo kana miso, iyi yeJapan soy-based gadziriro. Pakupedzisira, dzivisa zvigadzirwa zvine shuga zvakanyanya uye mapuroteni. Iyi duo inoderedza collagen (iyo inovimbisa kusimba kwe epidermis), iyo inogona kusimbisa wrinkles uye zera mavara. Nokuda kweganda idzva, bheji pazvokudya zvine hushamwari.
Manheru ekutanga mafuta
Yakatakurwa neomega 6, manheru primrose mafuta ishamwari yeganda rakapera mvura. Zvirinani kuzivikanwa nemabhenefiti ayo muzvizoro, zvakare iripo mune yechikafu vhezheni. Iwe unogona kuishandisa zuva rega rega mukudyara kwemasaladhi ako. Nekupfeka zvakanaka, sanganisa manheru primrose mafuta, rapeseed mafuta (omega 3) nemafuta omuorivhi (omega 9). A gourmet uye super hydrating cocktail!
Nettle
Hapana chikonzero chekugadzira chiso. Nettle inodyiwa muto uye inonaka chaizvo. Pane gadziriro dzakagadzirirwa. Unogonawo kusarudza herbal teas. Kushamwaridzana nehorsetail. Zvidyarwa zviviri zvakapfuma musilicon, iyi trace element inobatsira kusimbisa collagen uye nekudaro kupa kuwedzera kuchinjika uye kuramba ganda.
Oysters
Runako rwavo pfuma: yakapfuma kwazvo mu zinc. Kwete chete, zinc inobatanidzwa mukuvandudzwa kwesero, iyo inobvumira kuporesa zviri nani, somuenzaniso. Asi inobatsirawo kugadzirisa kugadzirwa kwe sebum. Kuwedzera kwakanaka kudzikamisa kutaridzika kwepimples madiki uye kuderedza kupenya matambudziko pane dzimwe nzvimbo dzechiso.
Blackcurrant kana blueberry
Aya mabriji madiki mashura chaiwo eganda. Iwo ane yakawanda yevhitamini C, yakakosha pakugadzirwa kwe collagen. Asi handizvo zvoga. Iwo ane mamwe ma antioxidants akadai se flavonoids anodzivirira epidermis kubva kune emahara radicals, anokonzera kuchembera kweganda uye nekudaro wrinkles. Zvibereko zvekudya zvitsva kana chando, zvikomborero zvakafanana.
Mvura yakapfuma mune zvicherwa
Kunwa zvakakwana kwakakosha hydrate epidermis, asi iwe unogonawo kusarudza mvura yakapfuma mumaminerari. Inobatsira kuwedzera kudonhedza chepfu uye kuchenesa muviri. A detox effect inozoonekwawo paganda! Uye kana mvura yakapfuma musilicon seRozana kana Arvie, pachavawo nechiito chekusimbisa collagen.
Tomato
Tomasi inokwereta ruvara rwayo dzvuku nekupfuma kwayo mu lycopene, yakakosha inorwisa kuchembera antioxidant. Zvidzidzo zvakaratidza kuti zvikafu zvakapfuma mulycopene (watermelon, pink grapefruit, nezvimwewo) zvinobatsira kuderedza njodzi yekutsva nezuva. Saka, hongu, mitemo yakanaka yekuvhenekera yakakosha (sunscreen, hat, etc.), asi tomate inokwana kugadzirira ganda rako. Kuti zvinyatsoshanda, zviri nani kushandisa izvi zvikafu nguva dzose, pamberi uye panguva yekuratidzwa.
Mango
Neruvara rwayo rweorenji rwakanaka, mango inoratidza huwandu hwayo hwebeta-carotene (vhitamini A), antioxidant ine simba inopa kupenya kune hutano uye inobatsirawo kugadzirira ganda kutsvuka. Iyo zvakare yakanaka sosi yevhitamini C, imwe inobatsira antioxidant mukurwisa kuchembera kweganda.
Hove ine mafuta
Sardine, mackerel, salmon inopa omega 3 iyo inopa elasticity kuganda uye ine anti-kuzvimba mhedzisiro, inobatsira pakugadzirisa uye kubvisa ganda matishu. Kuisa mundiro kaviri pasvondo, kufarira hove diki dzakadai sardines, organic hove uye kusiyanisa nzvimbo dzekuredza kuderedza zvinosvibisa (mercury, PCBs, nezvimwewo).
*Zvimwe pamusoro www.iedm.asso.fr