Xya yam khoom noj uas tiv thaiv pob txuv thiab muab cov tawv nqaij zoo rau koj

Koj puas paub tias cov tshuaj uas cuam tshuam qhov kev zoo nkauj ntawm koj lub ntsej muag tuaj yeem raug tshem tawm los ntawm kev ua raws li kev noj qab haus huv thiab kev noj haus yooj yim, koj puas paub tias koj cov khoom noj txhua hnub yog lub luag haujlwm rau tag nrho cov teeb meem uas tshwm sim ntawm koj lub ntsej muag, cia peb kawm hnub no txog xya yam khoom noj uas tshem tawm pob txuv thiab cuam tshuam qhov radiance thiab tseem ceeb ntawm koj cov tawv nqaij

1- Kev noj zaub mov tsawg hauv qab zib
Ntau qhov kev tshawb fawb qhia tias kev noj zaub mov qis hauv qab zib tuaj yeem tiv thaiv lossis txhim kho pob txuv, thiab hauv lwm txoj kev tshawb fawb luam tawm nyob rau hauv phau ntawv Journal of the American Academy of Dermatology, cov kws tshawb fawb pom tias kev noj zaub mov tsis muaj suab thaj nrog cov protein ntau, rau 12 lub lis piam, tuaj yeem pab kho. qhov teeb meem ntawm pob txuv nyob rau hauv cov txiv neej.

2- Zinc
Cov kev tshawb fawb pom tau tias noj zaub mov uas muaj zinc ntau yuav muaj txiaj ntsig zoo hauv kev tiv thaiv thiab kho pob txuv. Cov khoom noj uas muaj zinc yog cov taub dag, cashews, nqaij nyuj, quinoa, lentils, qaib ntxhw, thiab nqaij nruab deg xws li oysters thiab lobster.
Zinc yog cov zaub mov tseem ceeb hauv kev noj zaub mov zoo rau kev noj qab haus huv ntawm daim tawv nqaij thiab pab tswj cov metabolism thiab cov tshuaj hormones. Cov kws tshawb fawb qhia tias kev nce cov zinc hauv cov zaub mov rau 40 mg ib hnub yuav pab tiv thaiv pob txuv.

3- Vitamin A thiab vitamin E
Nyob rau hauv ib txoj kev tshawb fawb luam tawm nyob rau hauv phau ntawv Journal of Dermatological Toxicology, cov kws tshawb fawb pom tau hais tias cov vitamin A thiab vitamin E uas tsis muaj feem cuam tshuam rau pob txuv ntau, yog li cov neeg uas raug kev txom nyem los ntawm qhov teeb meem no tuaj yeem tshem tawm los ntawm kev ua kom lawv noj cov zaub mov nplua nuj ntawm ob qho no. vitamins.
Cov khoom noj uas muaj vitamin A yog carrots, qos yaj ywm qab zib, lettuce, cantaloupe, thiab lwm yam, thiab cov khoom noj uas muaj vitamin E muaj xws li almonds, spinach, avocado, qos yaj ywm qab zib thiab sunflower roj.

4- Omega-3 fatty acids
Omega-3 fatty acids yog ib hom roj noj qab haus huv muaj nyob hauv qee cov nroj tsuag thiab tsiaj cov protein, xws li flaxseeds, walnuts, chia noob, nplej qus, ntses qe, thiab lwm yam.
Cov kua qaub no pab txo qhov mob ntawm pob txuv, yog li nws raug nquahu kom noj 2000 mg ntawm omega-3 rog ib hnub rau cov neeg mob pob txuv.
5- Probiotics

Kev tshawb fawb tshawb fawb tau xaus lus tias cov tshuaj probiotics lossis cov kab mob muaj txiaj ntsig ua haujlwm hauv kev txo cov plab hnyuv, uas tuaj yeem pab txo pob txuv, vim cov kab mob hauv plab ua rau mob ntawm txhua qhov ntawm lub cev, ua rau pob txuv tawg.
Cov kab mob muaj txiaj ntsig zoo hauv lub cev tuaj yeem nce ntxiv los ntawm kev noj zaub mov xws li yogurt, chocolate tsaus, pickles, thiab lwm yam.

6- Kua txiv
Cov kua txiv hmab txiv ntoo pab txhawb cov tawv nqaij, vim lawv muaj cov tshuaj tiv thaiv kab mob thiab antioxidant.
Loaded nrog phytonutrients, txiv hmab txiv ntoo thiab zaub pab tsim thiab kho cov tawv nqaij txhawb collagen txheej thiab cov ntaub so ntswg sib txuas, uas pab txo pob txuv thiab caws pliav.
Cov kua txiv hmab txiv ntoo no muaj xws li kua txiv hmab txiv ntoo, kua txiv hmab txiv ntoo, kua txiv lws suav, kua txiv papaya, kua txiv hmab txiv ntoo thiab kua txiv pineapple, vim lawv txhua tus nplua nuj nyob rau hauv sulfur, uas tiv thaiv pob txuv.

7- Tshuaj yej ntsuab
Vim nws muaj ntau cov antioxidants, ntsuab tshuaj yej pab tiv thaiv pob txuv, vim antioxidants pab tua pob txuv ua kab mob.
Ntsuab tshuaj yej kuj muaj cov tshuaj tiv thaiv kab mob uas pab txo qhov liab liab los ntawm o feem ntau tshwm sim los ntawm pob txuv.