Fata alama ce ta lafiyarmu da kuma nuna duk wata matsala da jiki. Muna ƙoƙari mu gyara dukkan ƙarancin fata tare da mayukan shafawa, mayuka, mayuka, da mashin, amma ƙonewa, redness, wrinkles na farko - duk waɗannan "ajizancin" sun fito daga ciki. Sabili da haka, koyaushe kuna buƙatar kula da abincinku. Idan abincinku ya ƙunshi abinci mai ɗauke da antioxidants, ƙoshin lafiya, ruwa da muhimman abubuwan gina jiki, jikinmu da fatarmu suma zasu kasance cikin kyakkyawan yanayi.
Masu bincike har ma sun kammala cewa cin 'ya'yan itatuwa da kayan marmari ita ce hanya mafi aminci da lafiya don magance kurakuran fata da wrinkles. Kuna shirye don haskakawa? Anan akwai wasu mafi kyawun samfuran rigakafin tsufa don hasken fatar ku.
1. Red barkono kararrawa
Barkono mai kararrawa shine babban mayaƙin tsufa saboda babban abun cikin antioxidant. Hakanan yana ƙunshe da bitamin C da yawa, muhimmin sashi don samar da collagen, da carotenoids masu ƙarfi.
carotenoids Shin launin shuɗi ne ke da alhakin ja, rawaya da ruwan lemu na 'ya'yan itatuwa da kayan marmari. Suna da kaddarorin anti-inflammatory iri-iri kuma suna iya taimakawa kare fata daga lalacewar rana, gurɓatawa da gubobi na muhalli.
Yanke barkono mai kararrawa kuma tsoma shi a cikin hummus a matsayin abun ciye-ciye, ko ƙara shi zuwa salatin sabo.
2. Shudaya
Blueberries suna da wadata a cikin bitamin A da C, kazalika da maganin tsufa anthocyanin - shine wanda ya ba shuɗi mai zurfin, kyakkyawa mai launi shuɗi. Kuma shi, bi da bi, zai taimaka wa fatar ku ta sami kyakkyawar sautin lafiya.
Waɗannan berries za su kuma kare fata daga abubuwan haushi na waje da ƙazanta ta hanyar hana kumburi da asarar collagen.
3. Brokoli
Broccoli wakili ne mai ƙarfi mai kumburi da tsufa wanda ke cike da bitamin C da K, nau'ikan antioxidants, fiber, lutein (carotenoid mai dauke da oxygen) da alli. Jikin ku yana buƙatar bitamin C don samar da collagen, wanda ke ba fata ku ƙarfi da elasticity.
Kuna iya cin broccoli danye azaman abun ciye-ciye mai sauri, amma kuyi shi idan kuna da lokaci.
4. Alayyafo
Alayyafo yana da yawa a cikin ruwa da antioxidants waɗanda ke taimakawa oxygenate jiki. Hakanan yana da wadataccen micro da macronutrients kamar magnesium da lutein.
Wannan ganye yana da yawa a cikin bitamin C, wanda, kamar yadda muka faɗa, yana haɓaka samar da collagen don tabbatar da fata da santsi. Amma ba haka bane. Vitamin A, wanda shi ma ana samunsa a alayyafo, na iya inganta lafiya, gashi mai haske, yayin da bitamin K ke taimakawa rage kumburin sel.
5. Gyada
Kwayoyi da yawa (musamman almonds) kyakkyawan tushe ne na bitamin E, wanda zai iya taimakawa gyara kayan fata, riƙe danshi, da kariya daga haskoki UV masu cutarwa. Gyada kai ma yana ɗauke da maganin kumburi omega-3 fatty acidwanda zai iya taimakawa ƙarfafa membobi na ƙwayoyin fata don haske.
Nutsara kwayoyi a cikin salads, abubuwan ciye-ciye, kayan zaki, ko kawai ci su. Raba huskin daga kwaya, duk da haka, kamar yadda bincike ya nuna cewa kashi 50 na antioxidant ana samunsu a cikinsu.
6. Avocado
Avocados suna da yawa a cikin faɗa m fatty acidwanda ke inganta fata mai santsi, mai taushi. Hakanan yana ƙunshe da abubuwa masu mahimmanci da yawa waɗanda zasu iya hana mummunan tasirin tsufa, gami da bitamin K, C, E da A, bitamin B, da potassium.
7. hatsin gurnati
Tun zamanin da, ana amfani da rumman a matsayin 'ya'yan itacen magani. Tare da babban abun ciki na bitamin C da antioxidants masu ƙarfi iri -iri, rumman na iya kare ƙwayoyin mu daga illolin radicals kyauta da rage kumburi.
Ruman ma ya ƙunshi mahaɗan da ake kira punicalginswanda zai iya taimakawa ci gaba da hada sinadarin collagen a cikin fata, tare da rage alamun tsufa.
Yayyafa pomegranate akan alayyaho da salatin gyada don iyakar tasirin sakamako!