Buri mugore ashaka uruhu rworoshye kandi rukaba, kandi icyo arya ashobora kubizana kuriyi ntego itoroshye. Nubwo nta biryo byamarozi bizahangana ninkurikiri, inama nyamukuru ziroroshye.
- Birakenewe guhitamo ibicuruzwa bikungahaye ku ntungamubiri, nk'imbuto, imboga, ibinyampeke bikomeye, imbuto, amafi na poroteyine nta kunduza;
- Koresha ibicuruzwa bitandukanye kugirango ubone vitamine zose zikenewe.
- ntutekereze ku biryo gusa. Gusinzira, imyitozo hamwe nizuba biracyari ingenzi cyane, uko byagenda kose.
Ibi byose bizafasha kureba no kumva ukiri muto. Noneho, niki kigomba kongerera imirire yawe.
1 oati.
Abahanga mu bafite imirire basaba karubone bigoye, nka oats, kuko bafite indangagaciro nke cyane. Ibi bivuze ko badaterura urugero rwisukari yamaraso, nibicuruzwa nkibi birimo umugati utunganijwe, umuceri na pasta. Birazwi ko ibicuruzwa bifite indangagaciro ndende ya glycemic itera acne n'imitsi. Oats nayo ifite imiti yimboga karemano ifasha kwirinda ibyangiritse kuri selile zuruhu no gutuza uburakari bwayo.
Urashobora kandi kugerageza: indi minizo yose, nko kuzunguruka ingano, sayiri, umuceri wijimye.
2 Amacunga
Barimo gutondekanya amazi, nuko bakusanya uruhu rwawe nu selile. Amacunga ni isoko nziza ya vitamine C, ifasha kubyara, kandi ibi, nabyo, bifasha gukomeza uruhu. Muri rusange, imboga n'imbuto iyo ari yo yose n'intungamubiri zabo nyinshi zibereye abashaka kwita ku buzima bwabo.
Urashobora kandi kugerageza: Imizabibu yijimye, inyanya, peteroli.
3 avoka
Muri Avoka, "ubuzima bwiza" buzuye bwa mono-yuzuyemo mono, bifasha uruhu gukomeza kumugaburwa. Ibinure bimwe bizima birashobora gufasha umubiri guhindura vitamine nintungamubiri aho uruhu rukenewe.
Birakwiye kugerageza gusimbuza ibinure kuri salade na mayomonnaise kuri avoka. Itanga impumuro nziza nimiterere.
Urashobora kandi kugerageza: Amavuta ya elayo, walnuts, amavuta ya macadamia.
Inka 4 Iheruka
Ingwate yinka ninzira nziza yo kubona poroteyine nziza ifasha kubyara conege. Muburyo bwo guteka inyama, birakenewe kugirango bihindure kenshi. Nyuma ya byose, niba uteka inyama "ku bukonje bwa crispy" ku bushyuhe bwinshi, noneho ibi bizatera imiti ikuraho imiti yose yo kurwanya inyama zinka.
Urashobora kandi kugerageza: Amagi, inkoko, tofu, ibishyimbo, amafi.
ABabage 5
Iyi ni isoko nziza cyane kuri vitamine yuruhu a na c, kimwe na aside folike. Vitamine C igira uruhare mu iterambere rya colagen, na Vitamine Achud (nubwo utagomba kwibagirwa izuba) birashobora gufasha kwirinda ibyangiritse kuruhu kuva izuba. Niba umuntu atameze neza cyane na cabage ya Bruxelles, arashobora kugerageza kubika hamwe namavuta ya elayo.
Urashobora kandi kugerageza: imyumbati, icyatsi, imyandikire ya broccoli, cauliflower.
Salmon
Iyi mafi nimwe muburyo bwiza bwo kubona amavuta yingirakamaro omega-3. Ubushakashatsi bumwe bwerekanye ko Omega-3 bushobora kubangamira imikurire no gukwirakwiza kanseri ya kanseri y'uruhu. Birakwiye guharanira gukoresha byibuze ibice bibiri bya garama 85 zamafi buri cyumweru.
Urashobora kandi kugerageza: imbuto ya flax na chia, ibinyabuzima, sardine, sardine, yakungahaye amata, amata.
Imizabibu 7
Reveratrol, iri mu gishishwa cy'inzabibu, kivuga ko umuriro. Abantu benshi batekereza ko bitinda inzira yo gusaza, wongeyeho birashobora kurwanya ingaruka zo kwangirika kwuruhu kuri ultraviolet. Ariko urakeneye gukoresha izuba.
Urashobora kandi kugerageza: ibishyimbo, ifu ya karucoa.