U fumana letlalo le khanyang le le letle joang?

Ho na le lintho tse 'maloa tse bolokang bophelo bo botle le khanya ea letlalo.A re li hlahlobeng hammoho kajeno tlalehong ena.

- metsi
Ho fumana litlhoko tsa 'mele ea rona tsa metsi ke ntho e ntle ka ho fetisisa eo re ka e etsetsang letlalo la rona. E boloka hydration ea eona mme e fokotsa ponahalo ea mela le wrinkles ho eona, 'me e thusa ho fana ka limatlafatsi letlalong le ho le tlosa chefo, ho phaella ho nolofatsa mokhoa oa ho phalla ha mali, o thusang ho boloka mahlaseli a lona.

Hoa hlokahala ho noa bonyane likhalase tse 8 tsa metsi ka letsatsi mme u tsepamise maikutlo ho jeleng litholoana, meroho, le lino tse batang tse phetseng hantle le tse chesang tse re thusang ho boloka chelete ena.

Selenium
Selenium e bapala karolo ea ts'ireletso bakeng sa letlalo likotsing tsa li-radicals tsa mahala tse bakang matšoao a botsofali a kang wrinkles, ho omella le tšenyo ea lisele. E boetse e thusa ho sireletsa khahlanong le mofetše oa letlalo.
Selenium e fumanoa li-mushroom, tlhapi, konyana, shrimp, nama ea khomo e halikiloeng, turkey, oyster, sardines, crab le pasta ea koro e felletseng.

- Antioxidants
Li-antioxidants li bapala karolo ea bohlokoa ho thibela le ho fokotsa kotsi ea li-radicals tsa mahala. Li fumaneha mefuteng e mengata ea lijo, haholo-holo meroho le litholoana tse mebala-bala tse kang monokotsoai, tamati, liapolekose, mokopu, sepinichi, litapole, pepere e tala le linaoa.

Enzyme e loantšang li-radicals tsa mahala
'Mele ea rona e etsa antioxidant e matla e bitsoang CoenzymeQ10, empa tlhahiso ea enzyme ena ea fokotseha ha re ntse re tsofala. Enzyme ena e phetha karolo ea bohlokoa tlhahisong ea matla a hlokahalang bakeng sa ts'ebetso ea lisele, 'me re e fumana mefuteng e meng ea litlhapi, ho akarelletsa le salmon, tuna, ho phaella ho khoho le lijo-thollo. Tšebeliso ea lihlahisoa tsa tlhokomelo ea letlalo tse nang le enzyme ea CoQ10 ka sebopeho sa tsona li thusa makhopho a boreleli le ho pata matšoao a botsofali ba letlalo.

Vithamine A
Vithamine A e phetha karolo ea bohlokoa tsosolosong ea lisele tsa letlalo, ’me re e fumana litholoana tsa lamunu, lihoete, meroho e metala, mahe le lihlahisoa tsa lebese tse se nang mafura a mangata. Ha u sebelisa litlolo tsa tlhokomelo ea letlalo tse nang le vithamine A e ntšitsoeng, u tla kenya letsoho ho loantša wrinkles, matheba a sootho le makhopho.

Vithamine C
Ho pepesehela letsatsi ho baka kotsi ho letlalo, 'me vithamine C e kenya letsoho ho boloka pale ea letlalo sebakeng sena hape e kenya letsoho tlhahiso ea collagen le elastin, tse hlokahalang ho boloka bocha ba eona ka nako e telele kamoo ho ka khonehang. Re fumana vithamine C litholoana tsa lamunu, pepere e khubelu, kiwis, papaya le meroho e tala.

Vithamine E
Vithamine E ke e 'ngoe ea li-antioxidants tse sebetsang hantle tse sireletsang letlalo ho ruruha le ho pepesehela letsatsi. E fumaneha ka oli ea meroho, mohloaare, spinach, asparagus, peo le meroho e tala e makhasi.

- Mafura
Mafura a omega-3 le omega-6 a khetholloa ke bokhoni ba bona ba ho matlafatsa tšireletso ea lipid e thibelang letlalo, e fanang ka tšireletso khahlanong le ho felloa ke metsi. Li-acid tsena tsa bohlokoa tsa mafura li kenya letsoho ho etsa hore letlalo le be boreleli le ho boloka bocha ba lona.
Mafura ana a bonolo a letlalo a ka fumanoa oli ea mohloaare le canola, li-flaxseeds, makotomane le tlhapi ea metsing a batang e kang salmon, sardine le mackerel.

- Tee e tala
Tee e tala ke seno sa boselamose tšimong ea ho boloka letlalo la bocha le khanya ea lona.E fokotsa ho ruruha le ho le sireletsa likotsing tsa ho ba letsatsing.U se ke ua tsilatsila ho e kenyelletsa lijong tsa hau tsa letsatsi le letsatsi.