Ibhinqa ngalinye lifuna ukuba ulusu olugudileyo kwaye lilikhanyayo, kwaye litya ntoni elinokuzisa le njongo inzima. Nangona kungekho utya lomlingo oluya kujamelana nee-Wrinkle, olona cebiso luphambili lulula.
-Kuyimfuneko ukukhetha iimveliso ezityebileyo kwizondlo, ezinjengeziqhamo, imifuno, iingqolowa ezomeleleyo, intlanzi, intlanzi kunye neprotein ngaphandle kokungcola;
-Sebenzisa iintlobo ngeentlobo zeemveliso zokufumana zonke iivithamini ezifanelekileyo kunye neeminerals;
- cinga hayi kuphela ngokutya. Ukulala, ukuzivocavoca kunye ne-sunckreen kusabaluleke kakhulu, akukhathaleki ukuba utye.
Yonke le nto iya kunceda ukujonga kwaye uzive umncinci. Ke, yintoni ekufuneka yongezwe ekutyeni kwakho.
I-oats enye.
Izondlo icebisa i-carbohydrate entsonkothileyo, ezinje ngee-oats, kuba zinesalathiso esisezantsi se-glycemic. Oku kuthetha ukuba abakhulisiyo amanqanaba eswekile yegazi, kwaye ezo mveliso zibandakanya isonka esicociweyo, irayisi kunye nePasta. Kuyaziwa ukuba iimveliso ezinesalathiso esiphakamileyo se-glycemic ibangela i-acne kunye ne-wrinkles. I-oat nayo inekhemikhali yemifuno yendalo enceda ukukhusela umonakalo kwiiseli zolusu kwaye ithole ukucaphuka kwayo.
Unokuzama nako: Eminye imiguba yonke, enje ngengqolowa yenkunkuma, irhasi, irayisi emdaka.
Ii-orenji ezi-2
Bathwaxwa ngamanzi, ngoko banyibilikisa ulusu lwakho kunye neeseli. Ii-orenji zingumthombo obalaseleyo weVitamin C, enceda ekuvezeni i-collegen, kwaye oku kuya, inceda ukugcina isikhumba sesikhuselo. Ngokubanzi, nayiphi na imifuno kunye neziqhamo kunye nezondlo zabo zilungele ukhathalela impilo yabo.
Unokuzama nako: Iidiski ze-pink, iitamatisi, iparsley.
I-3 yeavokhado
I-Avocado, eyahlukeneyo "epheleleyo" eyahlukeneyo yamafutha e-monorirated, enceda ulusu luhlale luphazamisekile. Amafutha afanayo anempilo anokunceda umzimba ukuba aqalise iivithamini kunye nezakha mzimba apho kufuneka ulusu.
Kufanelekile ukuzama ukutshintsha indawo yokutsalwa kwamafutha kwisaladi kunye ne-mayonnaise kwi-Avocado. Inika ivumba elimnandi kunye nolu hlengahlebe.
Unokuzama kwakhona: ioyile yomnquma, i-walnuts, ioyile yeMacadamia.
I-4 yokugqibela yenkomo
Inyama yenyama enqabileyo yokufumana iproteyini esemgangathweni enceda ekuveliseni i-collagen. Kwinkqubo yokupheka inyama yenkomo, kuyimfuneko ukuba ijike rhoqo. Emva kwayo yonke loo nto, ukuba upheka inyama yenkomo "kwi-crust crust" kubushushu obuphezulu, oku kuyakwenza iichemicals eziphelisa zonke iipropathi zenyama eneenkomo.
Unokuzama nako: amaqanda, inkukhu, i-tofu, iimbotyi, intlanzi.
Iklabisi ezi-5 zeklabhu
Lo ngumthombo obalaseleyo oluncedo kulusu u-A kunye no-c, kunye ne-folic acid. I-Vitamin C inegalelo kuphuhliso lwe-collagen, kunye neVitamin A kunye ne-vithamin a kunye ne-folic a kunye ne-folic a kunye ne-folic a kunye ne-folic a kunye ne-folic and fid (nangona ungafanele ulibale ilanga) inokunceda ukukhusela umonakalo ukusuka elangeni. Ukuba umntu akayithandi iklabhu ye-brusses, unokuzama ukuyityhafisa ngeoli encinci yeoyile.
Unokuzama kwakhona: iklabishi, imifuno, iklabif ye-broccoli, ikholifulaward.
I-6 yeSalmon
Le ntlanzi yenye yezona ndlela zilungileyo zokufumana i-Omega-3 i-3. Olunye uphononongo lubonakalisile ukuba i-Omega-3 inokuphazamisa ukukhula nokusasazeka kweeseli zohlaza okwesikhumba. Kufanelekile ukubaleka ukusebenzisa okungenani iinxalenye ezimbini ze-85-gram yeentlanzi veki nganye.
Unokuzama nako: imbewu yeflakisi kunye neClax, ii-walnuts, i-sardane, i-sardine, i-sardines, ubisi oluqinelweyo, amaqanda.
Iidiliya ezi-7
I-resveratural, ekukho kwi-peel yeediliya, inyanzela ukuvuvukala. Abantu abaninzi bacinga ukuba iyayicothisa inkqubo yokwaluphala, kwaye inokulwa iziphumo zomonakalo wolusu kwi-ultraviolet. Kodwa kusenokwenzeka ukuba kufuneka usebenzise ilanga.
Unokuzama kwakhona: i-peanuts, i-cocoa powder.