Best uye zvikuru zvokudya utano bvudzi rako

Pane zvimwe zvinoita kuti sei genetics, zera, mahormone, muviri kwokusakwana, uye zvakawanda, asi zvakakodzera kugadzirira zvokudya ndechimwe chezvinhu shoma aigona kuita kudzora mamiriro bvudzi. Pashure pezvose, kana vari mavari rive dete kwavari, iwe angasada kuti chidziro kuipa, ukapisa zvokudya zvakaipa, handiti?

Kudya inotonhorera vapfumi zvokudya, unogona kuchinja pakukora bvudzi rako, kukura kwavo uye kunyange ndingangokuvara vachiita.

1. Almond mafuta

mafuta Almond rine yakawanda zvinovaka muviri, kusanganisira mapuroteni, akagwinya kwemafuta uye mamwe mavhitaminzi kuti vane ukama bvudzi utano. Zviri vhitamini E iri nzungu, iyo vaongorori vakati, kunyanya inobata arambe achirema dzavo uye Gloss.

Mune imwe mwedzi misere-kudzidza varume akawedzera zuva vhitamini E ari kudya makawedzera bvudzi kukura nokuda zvakawanda 42%. Chete spoon pakati almonds inopa anenge maviri-muzvitatu of RDA kuti vhitamini E. mafuta-soluble

2. mandarins

Mandarins zvinobatsira kuri zvinhu zviviri: refu azvipire vhitamini C, iyo hwezvekukurukurirana ari Absorção de Água resimbi nomuviri, uye vhitamini B _12, iyo inosimudzira bvudzi kukura, kuderedza kurasikirwa kwavo uye retards maruva rikurumidze.

3. guzubheri

Indian guzubheri zvibereko yakashapa. Its kukosha riri antioxidants. Ari chairayirwa Ayurvedic navanachiremba kuti ganda uye bvudzi chivheneke. Nyore nzira kutenga yakagwamba nechando michero, defrost kwavari gurwa diki, ipapo kuwedzera coctail.

4. Spinach

Kushaya zvicherwa ndicho chikonzero kuti bvudzi rinodonha kubva. Sipinachi akapfuma simbi uye rine sebum, iyo anoita somunhu dzinongoitika webvudzi. Shizha girini muviri rinopawo naOmega-3 acids, magnesium, potassium, calcium simbi.

5. Greek yogati

Greek yogati akapfuma vhitamini B _5, iyo inosimudzira ropa riyerere kuti ganda romusoro uye bvudzi kukura.

6. Salmon

"Omega-3 ane Anti-anogumbura mugumisiro. Inogona kukubatsira kana uine kuzvimba chinokonzera kurasikirwa bvudzi ", - anoti dermatologist Jakobho. fuma iyi yaiva dzinongoitika zvigadzirwa zvakadaro sesalmon, rehove pamunhu uye mackerel pasión. Omega-3 kunosimbisa bvudzi uye inoita kupenyerera uye gobvu. Salmon - zvokudya kuti inobatsira muviri kuti muitiro jekiseni nokukurumidza.

7. Cinnamon

chigadzirwa ichi anovandudza riparadzirwe ropa, iro anorwira okisijeni uye zvinovaka muviri kuti bvudzi rako follicles. Sasa ichi chinonaka nezvinonhuhwira pamusoro tositi kana kuwedzera kuti kofi rako kana nechipiriso.

8. Oatmeal

Otsi akapfuma simbi, faibha, zingi, zvinokosha mafuta acids naOmega-3 polyunsaturated mafuta acids (PUFAs), izvo zvinoita bvudzi kukura. Izvi zvinoita kuti mafuta uye utano.

9. makotapeya

Vhitamini C chinonditadzisa bvudzi fragility uye kuparadza. In mbiri-bofu, kurapa kunonyaradza pfungwa raitungamirirwa kudzidza, yakabudiswa muna Journal of Clinical uye Aesthetic Dermatology, vatsvakurudzi akaedzwa waiita chinamatidzwa ine vhitamini C muna vakadzi rive dete bvudzi. Vakawana kuti chirungiso kunobatsira "kuti kukura kwavo yekudyidzana panguva yakafanana dambudziko vakadzi." Kunyange zvazvo isu kazhinji kufunga imwe orenji sezvo yakanakisisa kunobva vhitamini C, mumwe pasuru kubva yekotapeya ane angava nezvaanoreva.

10. Eggs

Eggs ane vhitamini B, inonzi biotin. Zvinobatsira bvudzi kukura uye kunosimbisa pfava nezvipikiri. Kushaikwa vhitamini ichi inogona kutungamirira kurasikirwa bvudzi. Kumwewo yakanaka biotin - almonds, yekotapeya uye Sarimoni.

11. nenyemba

Lentil zvakakwana mapuroteni, simbi, zingi, folic acid uye biotin. Muviri unoda folic asidhi kudzorera utano masero eropa matsvuku kuti kupa peganda romusoro uye bvudzi yakazara oxygen.

12. Oysters

Zingi kunokosha chicherwa kuti inotsigira utano hwevanhu. Kana muviri wako hazvikwani kuti maatomu akafanana izvi, unogona kuwana bvudzi kurasikirwa uye kunyange eyelashes. Unogona kuwana vapfumi mumatanda kuti zingi mune nyama, Lobster uye gakanje.

13. chiropa

Sezvambotaurwa, simbi kushaikwa anogona kukonzera kurasikirwa bvudzi, kunyanya vakadzi. Iron akazara sipinachi, soyabhinzi nenyemba. Chiropa vangatarira zvishoma Appetizing, asi kana uchida Pate, ipapo bvudzi rako zvichava chete vanobatsirwa. Chiropa akapfuma simbi.

14. mapuroteni

Cherechedza kuti tsandanyama dzako kurega kukura, uye dzimwe nguva kunyange kuderedzwa kana usingakwani kuwana mapuroteni zvakakwana. Zvimwechete zvinogona kuitika chete bvudzi rako. Pasina zvakakwana Mishonga mapuroteni bvudzi, chokwadi, otanga kurova, uye munhu ruchiramba zvachose kwebvudzi. Zvinokurudzirwa kuti zvinyorwe zvokudya huku, hove, wakawondereiko kudai nyama kana nyama yenguruve loin.

15. Bhari

Vhitamini E iri antioxidant simba vari chaizvoizvo anokwanisa kupinza kukuvadza UV chiedza uye kuchengetedza ganda masero. Rinotaurawo anodzoreredza dzaparadzwa paganda romusoro. Bhari - rakaisvonaka rine vhitamini E.

16 uye 17. Nuts uye mbeu

Pistachios rubatsiro kurwisa varume muenzaniso muparavara, sezvo ane biotin, uye fruit ane mafuta kuti awedzere bvudzi rako elastin. Inochengetedza bvudzi kubva breakage.

18. The inotapira mbatatisi

Beta-carotene kunodzivirira pakaoma, patainzwa bvudzi uye kunomutsa omumuviri ari ganda romusoro, kufambisa kugadzirwa emura mafuta, inonzi sebum. Orange michero uye miriwo iyi ichava yakanaka sarudzo. Zvinokurudzirwa kuti zvinyorwe zvokudya twakadai, nhanga, vise, mango uye zvinozipa matapiri.

19. Halibut

Pamwe simbi chimwe chicherwa chakakosha tiine ngachipenye vhudzi rako magnesium. Turbot sezvo dzimwe mhando hove, rine yakakwirira kwevari magnesium.

20. Shiitake Mushrooms

Maererano ongororo yakaitwa muna 2012, mhangura kungakubatsira kuramba kwomuzvarirwo ruvara bvudzi. Shiitake howa akapfuma zvicherwa, uyewo matope sesame mbeu.

21. Peas

Pizi rine refu pfungwa vhitamini B _9. Mumwe piala chigadzirwa ichi chine 1,114 microgram B ₉ uye anenge katatu RDA - 400 micrograms.

22. Spirulina

Kunyange zvazvo soro kuwanda mhangura inowanikwa chiropa mhuka zvakasiyana, uwandu waro mukuru unowanikwa Spirulina. Uyu mufananidzo mutema-zvakasvibirira algae hunokura sezvingatarisirwa dzinofamba mumakungwa uye munyu madhamu ari subtropical okunze.

23. Kudziya

The mbiriso mushoma rakafanana nebwe ane yakananga rakapinza zvakanaka. Maererano USDA, ndiro mutungamiri pakati zvose zvokudya pamusoro folic asidhi kugutsikana. A shoma hwemvura tafura, anenge 4 magiramu, ine 100 mcg pakati folic asidhi kana 25% of ndakarumbidzwa daily uwandu.

24. kabichi Bok Choy

Dermatologists vanodzidza dambudziko bvudzi kurasikirwa, tarisai kwevari ferritin muropa. Saka vanogona kuona padanho simbi mumuviri wako. Kana kudya yakawanda makabheji Bok Choy, riri akapfuma nedare, kunge wakacherechedza kuchinja ferritin chechetere.

25. Mercury

High kwevari nemekiyuri anogona kukonzera kurasikirwa bvudzi. The Kazhinji ndechokuti yakakura kukura hove, dzakanga dziri kwevari nemekiyuri mairi. Gara kure hove zvakadai swordfish kana kunyange Tuna.

26. Aspartame

Chimwe chikonzero chokuti zvokudya anova yakanakisisa sarudzo. Izvi shuga chakagadzirwa, aspartame, kunokonzera kurasikirwa bvudzi.

27. Sugar

Protein kunokosha chaizvo kuti bvudzi uye chinonditadzisa ayo Absorção de Água shuga. Gara kure zvokudya zvine yakakwirira yakawanda shuga.

28. Products yaigadzirwa chena furawa

White chingwa, makeke, Pasta nezvimwe vakanatswa kupatsanurwa starch iri dzikwanise shuga iya inosvitsa rive dete bvudzi. Saka tipei croissant uye kudya yose gorosi kana zvichibvira.

29. Alcohol

Doro lowers padanho zingi mumuviri wako, iyo kunokosha chicherwa utano bvudzi uye kukura kwavo. Zvinoitawo dehydrates bvudzi rako, achivaita zvakawanda haungatani kuputsika.

30. Fast Food

Mafuta zvokudya kuti ganda rako jikichira. Sezvo pores zvenyu kuti tsinga, angatanga kurasikirwa bvudzi.