Iwe unowana sei ganda rakajeka uye rakanaka?

Pane zvinhu zvakati wandei zvinochengetedza hutano nekupenya kweganda.Ngatizviongororei pamwe chete nhasi mugwaro rino.

- mvura
Kuwana zvinodikanwa zvemvura zvemuviri wedu ndizvo zvakanakisa zvatingaitira ganda redu. Inochengetedza hydration yayo uye inoderedza kutaridzika kwemitsara uye wrinkles pairi, uye inobatsira kuendesa zvinovaka muviri paganda uye kubvisa muchetura, pamwe nekufambisa nzira yekuyerera kweropa, iyo inobatsira kuchengetedza kupenya kwayo.

Izvo zvinodikanwa kunwa kanenge 8 magirazi emvura pazuva uye kutarisa pakudya michero, miriwo, uye ine hutano inotonhora uye inopisa zvinwiwa zvinotibatsira kuchengetedza huwandu uhu.

Selenium
Selenium inobata basa rekudzivirira ganda kubva kunjodzi dzemahara radicals dzinokonzeresa zviratidzo zvekuchembera zvakaita semakwinya, kuoma, uye kukuvara kwetishu. Inobatsira zvakare kudzivirira gomarara reganda.
Selenium inowanikwa muhowa, hove, gwayana, shrimp, nyama yemombe yakarukwa, turkey, oyster, sardines, crab, uye pasta yakazara-gorosi.

- Antioxidants
MaAntioxidants anoita basa rakakosha mukudzivirira nekudzikamisa njodzi yemahara radicals. Zvinowanikwa mumhando dzakawanda dzezvokudya, kunyanya miriwo ine mavara nemichero yakadai semabheri, matomatisi, maapricot, manhanga, sipinachi, mbambaira, mhiripiri, uye bhinzi.

Enzyme inorwisa mahara radicals
Muviri wedu unogadzira antioxidant ine simba inodaidzwa kuti CoenzymeQ10, asi kugadzirwa kwe enzyme iyi kunodzikira sezvatinokura. Iyi enzyme inoita basa rinokosha mukugadzirwa kwesimba rinodiwa pakushanda kwemasero, uye tinoiwana mune mamwe marudzi ehove, kusanganisira salmon, tuna, kuwedzera kune huku uye zviyo. Kushandiswa kwezvigadzirwa zvekuchengetedza ganda zvine CoQ10 enzyme mukuumbwa kwavo kunobatsira makwinya uye kuvanza zviratidzo zvekuchembera kweganda.

Vitamin A
Vitamin A inobata basa rinokosha mukudzorerwa kwemasero eganda, uye tinoiwana mumichero yecitrus, karoti, miriwo yakasvibirira, mazai, uye zvigadzirwa zvemukaka zvishoma. Paunoshandisa mafuta ekuchengeta ganda ane vhitamini A inotorwa, iwe unozobatsira mukurwisa makwinya, mavara ebrown, uye mburwa.

Vitamin C
Kuratidzwa nezuva kunounza njodzi kuganda, uye vhitamini C inobatsira kuchengetedza nyaya yeganda munzvimbo ino uye zvakare inomutsa kugadzirwa kwe collagen uye elastin, izvo zvinodiwa kuchengetedza hudiki hwayo kwenguva yakareba sezvinobvira. Tinowana vhitamini C mumichero yecitrus, mhiripiri tsvuku, kiwis, papaya, uye miriwo yakasvibira.

Vitamin E
Vitamin E iri pakati peanoshanda antioxidants anodzivirira ganda kubva kuhutachiona uye kubuda kwezuva. Inowanikwa mumafuta emiriwo, maorivhi, sipinashi, asparagus, mhodzi, uye miriwo yemashizha.

- Mafuta
Iwo omega-3 uye omega-6 mafuta anoratidzirwa nekugona kwavo kusimbisa inodzivirira lipid barriers yeganda, iyo inopa dziviriro kubva mukudonha mvura. Aya akakosha mafuta acids anobatsira kuita kuti ganda rive rakatsetseka uye kuchengetedza hudiki hwaro.
Aya mafuta anoenderana neganda anogona kuwanikwa kubva muolive necanola oils, flaxseeds, hazelnuts, nehove dzemvura inotonhora dzakadai sesalmon, sardines, nemackerel.

- Green tea
Green tea inwiwa yemashiripiti mumunda wekuchengetedza ganda repwere uye kupenya kwaro.Inoderedza kuzvimba uye inodzivirira kubva kune njodzi yekubuda nezuva.Usazeza kuiisa mukudya kwako kwezuva nezuva.