Tan ba tare da konewa ba? Wannan yana yiwuwa ta hanyar abinci, "saboda an shirya fata daga ciki", sharhi Maxime Mésségué, masanin abinci mai gina jiki. “Yawancin ruwan da ke da alaƙa da iskar oxygen na yau da kullun ya ƙunshi ma'auni na asali kafin fallasa fatar ku ga rana ba tare da lalata ta ba. Amma yana da mahimmanci don haɓaka abinci mai arziki a cikin carotenoids, bitamin da omega 3. Amfanin su? "Suna kawo launi mai haske ga fata, suna ba shi sassauci mafi girma kuma suna da kaddarorin antioxidant," in ji shi. Ana samun waɗannan sinadarai a cikin sabbin kayan lambu, kayan lambu na lokaci, wasu man kayan lambu da kifi mai mai.
Faranti mai launi iri-iri
Carotenoids, launin rawaya ko orange pigments, suna samuwa a yawancin tsire-tsire. Sauƙaƙe ta jiki, sun ƙunshi beta-carotene, pigment precursor na bitamin A. "A cikin 'ya'yan itatuwa da kayan marmari, akwai fiye da 600. Baya ga bitamin da fibers da suke samarwa ga jikinmu, suna inganta launin fata. A matsayin kari, suna da ƙarfi antioxidants, ”in ji Maxime Mésségué.
Masu tsattsauran ra'ayi: maƙiyi n ° 1
Da alhakin tsufa na nama da kuma bayyanar wrinkles, free radicals ne abokan gaba na fata. Bayyanawa ga rana yana inganta haɓakar su. "Wannan shine dalilin da ya sa yana da mahimmanci don ba da haske ga carotenoids a cikin abincin ku! Don a hada shi da bitamin C, wanda ake samun galibi a cikin 'ya'yan itatuwa da kayan marmari na rani kamar su peach, kankana ko kankana, wanda ke hana illar radicals, "in ji masanin abinci mai gina jiki. Farantin launi mai launi, abinci mai fashewa tare da sabo: wannan shine mabuɗin kyakkyawan tan.
Abincin abinci 6 don zaɓar don babban tan!
A cikin bidiyo: abinci 6 don babban tan
Da kwarjini
Fatar zucchini tana da wadata musamman a cikin carotenoids! Don haka, kar a kwaɓe shi kafin dafa shi. Daga cikin kayan lambu masu mahimmanci na lokacin rani, ana cin zucchini danye, dafa shi ko cushe. Don adana yawancin bitamin A, B, C, cinye shi danye zai fi dacewa. yaya? 'Ko' menene? Grated a cikin salatin tare da lemun tsami ruwan 'ya'yan itace, sabo ne ganye da ruwan hoda berries.
Tumatir
Mai arziki a cikin lycopene, tumatir shine kyakkyawan tushen bitamin C, provitamin A da bitamin E. Wannan yana ba shi kaddarorin antioxidant sosai. Ja, rawaya, baki ko lemu, tumatir kayan lambu ne da aka nuna a cikin menu na slimming na rani. Gazpachos, carpaccios, coulis, gasasshen tumatir ko cushe… Yana da sauƙi a ji daɗin tumatir na yanayi. Man zaitun mai kyau, dan gishiri kadan, ganyen basil kadan sai kin gama!
Kankana
Lycopene, wanda kankana ya ƙunshi, wani bangare ne na babban iyali na carotenoids. Wannan pigment yana kare sel kuma yana kawar da radicals kyauta. Kuma yana da kyau a sha idan an sha shi da mai. Kaddamar da ƙungiyoyin gishiri marasa zato tare da kankana! Kyakkyawan ra'ayi: kankana, Mint, feta, barkono da man zaitun. Don kayan yaji, yi fare akan mai kayan lambu kamar man zaitun fyade ko man zaitun.
Sweet dankalin turawa
Orange tuber, dankalin turawa mai dadi yana da wadata a cikin beta-carotene, bitamin B da C, da ma'adanai. Yana da cikakkiyar aboki ga tan (ko da yake ba al'ada ba ne don cinye shi da yawa a lokacin rani). Mawadaci a cikin antioxidants, yana da ɗanɗano mai daɗi na musamman da narke. Don jin daɗin salatin sanyi ko a cikin flans.
Mai ba da shawara
Naman wannan kayan lambu yana cike da kyawawan halaye. Nurishing, avocado yana dauke da bitamin, ma'adanai da kuma abin da ake kira "lipids" unsaturated, wanda ke da kyau ga zuciya da narkewa. Moisturizing, yana sake farfadowa da kuma farfado da epidermis yayin da ake toshe masu tsattsauran ra'ayi. Don sanya shi girma da sauri, sanya shi a ciki salatin tasa tare da apples 2 da kuma rufe da farantin.
Sardines
An yi la'akari da kifi mai mai, sardines sun ƙunshi fiye da 10% lipids. Mai arziki a cikin omega 3, shi ma kyakkyawan tushen bitamin B12 ne. Masu wadata a cikin antioxidants, sardines sun shahara saboda fatty acid da abun ciki na bitamin D. Suna taimakawa ƙarfafa ƙwayoyin fata kamar mackerel, herring ko salmon.
man zaitun
Ganyen zaitun da ake hakowa ta hanyar sanyi yana da wadatar bitamin E. Yana kare sel kuma yana rage ci gaban wrinkles. Mai kamshi sosai, ana amfani da wannan mai mai launin rawaya-kore a kayan yaji. Ka nisanta shi daga iska, haske da zafi don jin daɗi duk amfanin sa.