1. Gyada
Suna da wadataccen poly-da monounsaturated fatty acids, waɗanda suke wani mahimmin abu a cikin sabuntar fata da kuzari… Suna dauke da sinadarin antioxidants wanda ke taimakawa sannu a hankali ga aikin sarrafa abubuwa da kuma jinkirta canje-canje masu alaka da shekaru. Suna cike da bitamin A, E, B6 da B12, potassium da alli, sun zama dole don tsarin al'ada na rayuwa a cikin fata.
Zaɓi kowane goro da kuke so: ban da koren letas, kayan lambu, ko kuma wani ɓangare na miya pesto.
2. Alkama
Wannan ingantaccen abincin abincin ba kawai yana taimakawa kiyaye tsarin narkewar abinci da mafi kyawu ba, kawar da gubobi da yaudarar jin yunwa, amma kuma magance kuraje saboda yawan zinc dinsa.
Wannan ma'adinan da aka gano yana sa fata ta zama mai santsi da na roba saboda tana taimakawa wajen hada sinadarin collagen. Bugu da ƙari, ba tare da shi ba, warkar da rauni a kan nau'ikan ƙwayoyin mucous yana da jinkiri.
3. Gwoza
Wannan gabaɗaya kayan lambu ne masu ƙoshin abinci - akwai adadin kuzari 100 kawai a cikin 42 g na gwoza da fiber mai yawa. Amma gwoza suna da mahimmanci musamman da potassium, wanda ke ceton fata daga yawan danshi. Mun saba cin dafaffen gwoza, amma suna da kyau da danye a cikin salati, inda basa rasa gram ko daya na abubuwan gina jiki.
4. Bari sauran
Algae sun sami 'yancin ba kawai don zama wani ɓangare na kayan kwaskwarima don fuska da jiki ba, har ma don kasancewa a kan farantinmu. Sun ƙunshi alginic acid, wanda ba zai iya maye gurbinsa ba a cikin shirin detox: yana cire abubuwa masu cutarwa daga jiki da daidaita aikin tsarin narkewar abinci.
Dandalin ruwan teku ba abu ne mai sauki a soyayya ba, amma yana da kyau; a matsayin mafaka ta ƙarshe, akwai wani zaɓi a cikin nau'in busasshen ruwan teku, wanda ake amfani da shi sosai a cikin abincin Jafananci.
5. Qwai
Qwai suna samar mana da bitamin B, A da selenium, wata alama ce wacce take da mahimmanci ga daidaituwar yanayin fata. Yana taimakawa wajen jimre wa kuraje, yana hana samuwar tabo na shekaru, yana kariya daga cututtukan 'yanci kuma yana sa fata ta zama mai sabuwa kuma ta zama mai roba. Kuma banda haka, furotin ya zama dole ne kawai don lafiyar gashinku: idan suna son rabuwa da ku, yi ƙoƙari ku kiyaye su akan abincin da kwai zai kasance sau 3-4 a mako.
6. Citrus
Idan masana'antun na kayan kwaskwarima suna tilasta yin mamaki game da ƙirƙira irin wannan "kunshin" don bitamin C, wanda zai ba da damar a kai shi zuwa fata tare da kirim ba tare da hasara ba, to da kaina ba mu buƙatar yin dogon tunani don warwarewa. wannan matsala.
A cikin tsari mafi amfani da dacewa a gare mu, ana samun bitamin C da yawa a cikin 'ya'yan itacen citrus. Ya yana hana saurin tsufa kuma yana inganta kira na elastin - wanda, tare da collagen, yana samar da kashi 90% na nasarar cikin fatar saurayi, kiyaye sautinta da sabo.
7. Hanta
Naman sa ko kaji: dukansu suna da babban adadin bitamin B2. Cod hanta, kazalika foie gras, bai dace da wannan dalilin ba - abun cikin wannan bitamin bai yi yawa ba. Kuma B2 yana da mahimmanci ga fata saboda ba tare da shi ba ta zama mai raunimai saurin jan launi da hangula, bushewa da cututtukan fata.
8. Avocado
Oleic acid, wanda yake da yawa a cikin avocado, yana kara sabunta fata kuma ba za a iya musanya shi ba a lokacin da fuska ta fara dusashewa kaɗan. Avocados kuma sun ƙunshi bitamin B da fiber.
Mafi kyawu game da avocado shi ne cewa yana jinkirta enzyme wanda ke haifar da zarurun collagen zuwa nakasa da haifar da wrinkles yayin da fata ke tsufa. Gabaɗaya, akwai isasshen dalili na cin avocados a kai a kai.
9. Kifi
Ko salmon, salmon ruwan hoda, chum salmon, trout. Salmonids sune tushen omega-3 mai kitse wanda ba a kwatanta shi rage saurin lalacewar collagenWato, collagen yana sanya fata ta zama ta roba.
Lasticarfafawar ganuwar ƙwayoyin fata ya dogara da omega-3. Kashi daya na gram 100 na kifi kowace rana ya cika bukatunmu na wannan abun. A matsayin kyauta - lafiyar tsarin jijiyoyin jini.
10. Nama
Lokacin da marasa lafiya suka zo wajan shahararren likitan filastik dan kasar Brazil don ganawarsu ta farko, wani lokacin yakan tura su gida - tare da shawarar gyara abincin. Hakanan, hada da ƙarin furotin a ciki.
Muhimmin amino acid, wanda asalin sa shine nama, suna da mahimmanci ga dukkan jiki. Kuma har da na fata, don haka ya kasance daga abin da za'a hada sabbin kwayoyin halittaWadannan amino acid din suma ana samun su a ciki qwai, kwayoyi, kayan lambu, amma babu inda kuma akwai irin wannan salo iri daban-daban kamar na nama.