Mkazi aliyense amafuna khungu losalala komanso lowala, ndipo zomwe amadya zimatha kubweretsa cholinga chovuta ichi. Ngakhale kulibe chakudya chamatsenga chomwe chingakupitse makwinya, upangiri waukulu ndi wosavuta.
- Ndikofunikira kusankha zinthu zomwe zimakhala ndi michere, monga zipatso, masamba, mbewu, mtedza, nsomba ndi mapuloteni opanda zodetsa;
- Gwiritsani ntchito zinthu zosiyanasiyana kuti mupeze mavitamini ndi michere yonse;
- musangoganiza za chakudya. Kugona, masewera olimbitsa thupi ndi dzuwa ndizofunikira kwambiri, zivute zitani.
Zonsezi zidzathandizira kuyang'ana komanso kumva kuti ndinu achichepere. Chifukwa chake, kodi zikuyenera kuwonjezera pachakudya chanu chiti.
1 Oats.
Nthati yazakudya zimapereka chakudya chovuta, monga oats, chifukwa ali ndi index yotsika. Izi zikutanthauza kuti sizikukulitsa shuga yamagazi, ndipo zinthu zotere zimaphatikizapo mkate woyengeka, mpunga ndi pasitala. Amadziwika kuti zinthu zokhala ndi mlozera wambiri wa glycemic zimayambitsa ziphuphu ndi makwinya. Oats amakhalanso ndi masamba achilengedwe amasamba omwe amathandizira kupewa kuwonongeka kwa khungu ndikugwetsa kukwiya kwake.
Mutha kuyesanso: Mbewu zina zonse, monga kupukusa tirigu, barele, mpunga wa bulauni.
2 malalanje
Amabedwa ndi madzi, kotero amathira khungu lanu ndi maselo anu. Malalanje ndi gwero labwino kwambiri la vitamini C, lomwe limathandiza kupanga collagen, ndipo izi, zimathandizanso kukhala ndi vuto la khungu. Mwambiri, masamba ndi zipatso zokhala ndi michere yambiri ndi yoyenerera kwa iwo omwe akufuna kusamalira thanzi lawo.
Mutha kuyesanso: Mphesa yapipi ya Pinki, tomato, parsley.
3 avocado
Kuvotado, mafuta okwanira "athanzi" a monore okwanira, omwe amathandizira khungu kukhalabe wothiridwa. Mafuta abwino omwewo amathanso kuthandizanso kuti thupi lithandizire mavitamini ndi michere yomwe imafunikira pakhungu.
Ndikofunika kuyesera kusintha mafuta ochulukirapo a saladi ndi mayonesi pa avocado. Imapereka kununkhira komanso kapangidwe kake.
Mutha kuyesanso: mafuta a maolivi, walnuts, Macdamia Mafuta.
4 Ng'ombe yomaliza
Ng'ombe yamiyendo ndi njira yabwino yopezera mapuloteni apamwamba kwambiri omwe amathandizira kupanga Collagen. Mukuphika ng'ombe, ndikofunikira kuzinza nthawi zambiri. Kupatula apo, ngati muphika ng'ombe "yotentha" pamtunda wokwera kwambiri, ndiye kuti izi zimapanga mankhwala omwe amathetsa mitundu yonse ya ng'ombe.
Mutha kuyesanso: mazira, nkhuku, tofu, nyemba, nsomba.
5 brussels kabichi
Ichi ndi gwero labwino kwambiri la mavitamini a ndi C, komanso folic acid. Vitamini C amathandizira kukulitsa collagen, ndi vitamini A ndi folic and ngakhale simuyenera kuyiwala dzuwa) lingathandize kupewa kuwononga khungu ndi dzuwa. Ngati wina sachita makamaka ngati brussels kabichi, amatha kuyesa kuwaza ndi mafuta ochepa a azitona.
Mutha kuyesanso: kabichi, amadyera, broccoli kabichi, kolifulawa.
6
Nsombayi ndi njira imodzi yabwino kwambiri yopezera mafuta othandiza omega-3. Kafukufuku wina wasonyeza kuti Omega-3 amatha kusokoneza kukula ndikufalikira kwa maselo a khansa ya khansa yapakhungu. Ndikofunika kuyesetsa kugwiritsa ntchito magawo awiri a grar 85 sabata iliyonse.
Mutha kuyesanso: mbewu za fulax ndi chia, walnuts, sardines, sardines, zolemetsa mkaka, mazira.
7 mphesa
Sinthani, zomwe zili mu kusenda mphesa, zosokoneza. Anthu ambiri amaganiza kuti amachepetsa ukalamba, kuphatikizapo amatha kulimbana ndi zovuta zakuwonongeka kwa khungu ku ultraviolet. Komabe muyenera kugwiritsa ntchito ma suoncreen.
Mutha kuyesanso: nandolo, ufa wa cocoa.