Mukadzi mumwe nemumwe anoda ganda rakatsetseka uye rinopenya, uye izvo zvaanodya zvinogona kuunza kune ichi chakaoma chinangwa. Kunyangwe pasina chikafu chemashiripiti icho chichakurira nemakonzo, zano guru riri nyore.
- Izvo zvinodikanwa kusarudza zvigadzirwa zvakapfuma mune zvinovaka muviri, zvakadai sezvibereko, miriwo, miriwo yakasimba, nziyo, hove uye protein pasina tsvina;
-Shandisa zvigadzirwa zvakasiyana siyana kuti utore zvese zvinodikanwa mavhitamini uye zvicherwa;
- funga kwete nezve chikafu chete. Kurara, kurovedza muviri uye sunscreen kuchiri kukosha zvakanyanya, zvisinei nekuti chii chekudya.
Zvese izvi zvichabatsira kutarisa uye kunzwa mudiki. Saka, chii chinofanira kuwedzera pakudya kwako.
1 oats.
Nutritionists inokurudzira yakaoma carbohydrate, senge oats, nekuti ivo vane yakaderera glycemic index. Izvi zvinoreva kuti havawedzere kuwedzeredza ropa reropa, uye zvigadzirwa zvakadaro zvinosanganisira chingwa chakanatswa, mupunga nePasika. Izvo zvinozivikanwa kuti zvigadzirwa zvine yakakwirira glycemic index inokonzeresa acne uye makumbo. Iwo oats awo ane chemiromo yemiriwo inobatsira kudzivirira kukuvara kweganda masero uye kunyaradza kutsamwa kwayo.
Iwe unogona zvakare kuedza: Dzimwe zviyo zvizere, sekusungira gorosi, bhari, brown mupunga.
Maoko maviri
Ivo vakabikwa nemvura, saka ivo vanorova ganda rako nemasero. MaOranges anobva kukoshesa vhitamini c, iyo inobatsira kuburitsa collagen, uye izvi, zvakare, inobatsira kuchengetedza ganda reganda. Kazhinji, chero miriwo nemichero nezvakawanda zvezvakawanda zvemidziyo zvakanyatsokodzera kune avo vanoda kutarisira hutano hwavo.
Iwe unogona zvakare kuedza: pink mazambiringa, matomatisi, parsley.
3 Avocado
MuAVOCADO, 'akasiyana-siyana "mafuta eMonolo-yakazara, ayo anobatsira ganda rinoramba richinyoroverwa. Mafuta akafanana ane hutano anogona kubatsira muviri kuti uteedzere manhamba uye zvinovaka muviri umo zvinodiwa neganda.
Izvo zvakakosha kuyedza kutsiva iyo mafuta anowedzera kune salads uye mayonnaise pane avocado. Iyo inopa kunhuhwirira kwakasiyana uye chimiro.
Iwe unogona zvakare kuedza: mafuta omuorivhi, walnuts, Macadamia mafuta.
4 nyama yekupedzisira
Lean beef ndiyo nzira huru yekuwana mapuroteni emhando yepamusoro ayo anobatsira kuburitsa collagen. Mukuita kwekubika nyama yemombe, zvinodikanwa kuti udzore. Mushure mezvose, kana iwe uchibika nyama yemombe "kune crispy crust" panguva yekudziya kwakanyanya, saka izvi zvichagadzira makemikari anobvisa zvese zvinokatyamadza zvivakwa zvemombe.
Iwe unogona zvakare kuedza: mazai, huku, tofu, bhinzi, hove.
5 brussels kabichi
Uku ndiko kunoita sosi yakanaka kwazvo inobatsira yeganda mavitamini a uye c, pamwe ne folic acid. Vhitamini C chinowedzera kutanga collagen, uye vhitamini A uye folic asidhi (kunyange haufaniri kukanganwa sunscreen) kunogona kubatsira kudzivirira kukuvara ganda kubva zuva. Kana mumwe munhu asina kunyanya kufanana neBrussels kabichi, anogona kuedza kuibvisa neisina mafuta omuorivhi.
Iwe unogona zvakare kuedza: kabichi, greens, broccoli kabichi, cauliflower.
6 Salmon
Hove iyi ndeimwe yenzira dzakanaka dzekuti dziwane kubatsira OMEGA-3 mafuta. Dzimwe zvidzidzo zvakaratidza kuti Omega-3 anogona kukanganisa kukura uye kupararira kweganda reganda cancer. Izvo zvakakodzera kuvharira kushandisa kanokwana maviri 85-gram zvikamu zvehove vhiki rega rega.
Iwe unogona zvakare kuedza: mhodzi dzemwenje uye chia, walnuts, sardines, sardines, yakapfumiswa mukaka, mazai.
7 mazambiringa
Reseveratro, iri muchimiro chemazambiringa, zvinopokana nekuzvimba. Vanhu vazhinji vanofunga kuti inodzika maitiro ekukwegura, pamwe chete inogona kurwisa mhedzisiro yeganda kukuvadzwa kuIltraviolet. Asi zvakadaro iwe unofanirwa kushandisa sunscreen.
Iwe unogona zvakare kuedza: Peanuts, cocoa poda.