Yaya ake samun fata mai haske da kyau?

Akwai abubuwa da dama da ke tabbatar da lafiya da annurin fata, bari mu yi nazari tare a yau a cikin wannan rahoto.

- ruwa
Samun buƙatun ruwan jikin mu shine mafi kyawun abin da za mu iya yi wa fatarmu. Yana kiyaye ruwan sa da kuma rage fitowar layu da kurajen fuska, sannan yana taimakawa wajen isar da sinadirai masu gina jiki ga fata da kawar da gubobi, baya ga sauqaqa hanyoyin jini, wanda ke taimakawa wajen kiyaye annurinta.

Wajibi ne a sha akalla gilashin ruwa 8 a rana kuma a mai da hankali kan shan 'ya'yan itatuwa, kayan marmari, da abubuwan sha masu sanyi da masu zafi waɗanda ke taimaka mana mu sami wannan adadin.

Selenium
Selenium yana taka rawar kariya ga fata daga haɗarin radicals kyauta waɗanda ke haifar da alamun tsufa na farko kamar wrinkles, bushewa, da lalacewar nama. Hakanan yana taimakawa kariya daga cutar kansar fata.
Ana samun Selenium a cikin namomin kaza, kifi, rago, jatan lande, naman sa da aka girka, turkey, kawa, sardines, kaguwa, da taliyar alkama gabaɗaya.

- Antioxidants
Antioxidants suna taka muhimmiyar rawa wajen hanawa da rage haɗarin free radicals. Ana samun su a cikin nau'ikan abinci da yawa, musamman kayan lambu da 'ya'yan itatuwa masu launi irin su berries, tumatur, apricots, kabewa, alayyahu, dankali mai daɗi, barkono kore, da wake.

Wani enzyme wanda ke yaki da radicals
Jikinmu yana ƙera maganin antioxidant mai ƙarfi da ake kira CoenzymeQ10, amma samar da wannan enzyme yana raguwa yayin da muke tsufa. Wannan enzyme yana taka muhimmiyar rawa wajen samar da makamashin da ake bukata don aiki da kwayoyin halitta, kuma muna samunsa a cikin wasu nau'ikan kifi, ciki har da salmon, tuna, baya ga kaza da hatsi gaba daya. Yin amfani da samfuran kula da fata waɗanda ke ɗauke da enzyme CoQ10 a cikin abun da ke cikin su yana taimakawa santsin wrinkles da ɓoye alamun tsufa na fata.

Vitamin A
Vitamin A yana taka muhimmiyar rawa wajen dawo da kwayoyin fata, kuma muna samunsa a cikin 'ya'yan itatuwa citrus, karas, koren kayan lambu, ƙwai, da kayan kiwo maras nauyi. Lokacin da kuke amfani da mayukan kula da fata waɗanda ke ɗauke da tsantsawar bitamin A, za ku ba da gudummawa wajen yaƙi da wrinkles, spots brown, da kuraje.

Vitamin C
Fitar da rana yana haifar da haɗari ga fata, kuma bitamin C yana taimakawa wajen tabbatar da tarihin fata a wannan yanki kuma yana kunna samar da collagen da elastin, wadanda suke da muhimmanci don kula da kuruciyarta har tsawon lokaci. Muna samun bitamin C a cikin 'ya'yan itatuwa citrus, barkono ja, kiwis, gwanda, da kayan lambu masu kore.

Vitamin E
Vitamin E yana cikin ingantattun abubuwan da ke kare fata daga kamuwa da cututtuka da fitowar rana. Ana samunsa a cikin man kayan lambu, zaitun, alayyahu, bishiyar asparagus, iri, da kayan lambu masu ganye.

- Fatsi
Fat ɗin omega-3 da omega-6 suna da alaƙa da ikon su na ƙarfafa shingen lipid mai kariya na fata, wanda ke ba da kariya daga bushewa. Wadannan mahimman fatty acid suna taimakawa wajen sa fata ta yi laushi da kuma kula da ƙuruciyarta.
Ana iya samun waɗannan kitse masu dacewa da fata daga zaitun da man canola, flaxseeds, hazelnuts, da kifin ruwan sanyi irin su salmon, sardines, da mackerel.

- Koren shayi
Koren shayi wani abin sha ne da ake amfani da shi wajen kiyaye fatar samartaka da annurin sa, yana rage kumburi da kare shi daga illolin faduwar rana, kada a yi kasa a gwiwa wajen sanya shi a cikin abincin yau da kullum.