Chii chokudya kuti uve neganda rakanaka?

Kudya kunovaka muviri kunovandudza kutaridzika kweganda uye kune zvakaratidzwa nesainzi pairi. Zvatinoisa pandiro yedu zvakakosha zvokuti nekudya kunonzwisisika kwezuva nezuva, tinogona kunyaradza acne uye kunyange kuderedza kukwegura. Saka chii chaungadye kuti uchengetedze ganda rako uye richitaridzika zvakanaka?

Kutozosvikira munguva pfupi yapfuura, pfungwa dzakajairika dzaive nechisarudzo munhau dzekudya zvine utano. Nhasi tine ruzivo, chokwadi uye mhedzisiro yekutsvaga inotibvumira kusarudza menyu anobatsira muviri wese uye ganda. Izvi zvakakosha nokuti kusvika ku70% yevarwere vanoshanyira dermatologist vanoti kofi nemukaka, doro uye zvihwitsi zvinowedzera acne. Nei izvi zviri kuitika? Zvose izvi zvigadzirwa zvakakurumbira kubva mumenyu yedu yezuva nezuva zvine high glycemic index, iyo inobata zvakananga mamiriro eganda. Iyi indekisi inoreva mwero wekukwira kweglucose yeropa mushure mekudya zvimwe zvekudya kana kudya. Zvichitaurwa zviri nyore, chikafu chepamusoro cheglycemic index chinokonzera kuwedzera kwekugadzirwa kwe sebum uye androgenic hormone. Mukuwedzera, inokonzera kukura kwemasero anoumba sebaceous glands muganda. Chidzidzo chitsva chinoratidza kubatana kwakajeka pakati peacne uye kudya chikafu chisina kunaka uye zvihwitsi. Nokudaro, zvakakwana kushandura kudya kuitira kuti uone kushanda kweganda mumavhiki mashomanana.

Zvakadini kana tikasiya chikafu chekukurumidza nemabhawa? Zvakakodzera kushandisa zvinovaka muviri uye mavhitaminzi pakuvandudzwa kweganda uye kusanganisira superfoods mumenyu, i.e. zvigadzirwa zvine zvakanakisa zvivakwa zvinotsigira kuita kwemafuta, masiki uye serum. Kudya zvine hutano uye kutarisira - hauzowani musanganiswa uri nani. Zvechokwadi, iwe unofanirawo kuyeuka kuti chero shanduko yezvokudya inofanira kukurukurwa nachiremba kuti ave nechokwadi chokuti muviri wose unopindura zvakanaka kwavari!

Anti-kukwegura mavitamini 

Mupiramidhi yezvokudya zvezuva nezuva, unofanira kuisa pfungwa pamiriwo nemichero. Yakawanda sei yaunofanira kudya kutanga kugutsa muviri? Iyo yakanaka ndeye 700 g pazuva, asi kunyangwe iwe ukadya chete 400 g yemiriwo, iwe unenge uchiri mukati meyakajairika chiyero. Chinonyanya kukosha, nekuda kwavo, hauchafanirwa kusvika kune zvinovaka muviri. Zvibereko zvakare hwaro hwekudya uye zvine mhedzisiro yakanaka pamamiriro eganda, asi chiyero chazvo hachifanirwe kunge chakakura - kunyangwe 100-300 g inofanira kunge yakakwana kuti ione mhedzisiro.

Miriwo nemichero inopa ganda rine antioxidants inodzivirira kubva kune mahara radicals. Izvo zvakapfuma mavhitaminzi A, C uye E, pamwe chete neselenium, beta-carotene uye, pakupedzisira, flavonoids. Uye naizvozvo, vitamini C inokosha inobatanidzwa mukugadzirwa kwe collagen uye inobatsira kubvisa mavara ezera. Ndokupi kwanyanya? Mune blackcurrant, parsley uye tsvuku tsvuku. Zvakakwana kudya mhiripiri imwe yepakati kuti uzadze zvinodiwa nemuviri zvezuva nezuva zvevhitamini iyi. Vitamin A, kune rumwe rutivi, ndeimwe yeakakosha kune ganda. Sei? Basa rekushanda kwesebaceous glands, pamwe nekusimba, elasticity uye kuonekwa kweganda. Zvizhinji zvezvose zvinowanikwa mumakaroti uye apricots, uye zvinonyanya kukosha, imwe karoti kana apricots shoma yakakwana kuitira kuti irege kuoma mumuviri masikati. Pakupera kwechinyorwa chevhithamini, zvakakosha kusimbisa kukosha kwevhitamini mbiri: D uye E. Yokutanga inodzvinyirira kudarika kwesebum, uye yechipiri inoderedza kupisa uye inovandudza hydration. Kana iri vhitamini D, muviri unoigadzira kana yaiswa muzuva, asi tinogona kugadzirisa kushayikwa kwayo nokudya hove dzomugungwa dzine mafuta. Vitamin E iripo mumafuta ezuva uye ndiyo inonyanya kukosha mairi. Zviri nyore kuizadza nekuwedzera chipunu chimwe chemafuta mundiro yakabikwa kana saladhi. Pamusoro pezvo, mhodzi dzesunflower, hazelnuts, uye mhodzi dzenhanga zvakare dzine vhitamini E.

superfood yekunaka 

Sekureva kwaEmily Hebert, munyori weRunako uye Chikafu, isu tinofanirwa kutanga kugadzira runako nekubvisa muto uye tozodzidza kutora mukana wakazara wekudya kunovaka patsva maseru. Ichi chikafu chepamusoro (iyo inonyanya kufarirwa izwi ndeye superfood), yakapfuma mune antioxidants, mavitamini nemaminerari, ayo, kana akaiswa mumenyu, achaita pamasero eganda seyakanakisa cream!

Saka nhanho yekutanga, inova detox, ine akawanda akawanda echokwadi shanduro nhasi zvekuti zvakaoma kuziva kuti ndeipi iri nani: ichangobva kusvinwa muto, inonwiwa katanhatu pazuva, kana pamwe kumedza yakawanda fiber mukuwedzera. Icho chinotarisa kuti ganda rinoda zvigadziriso zviri nyore kupfuura zvose, i.e. mvura (mushure mezvose, isu tinosanganisira iyo yakawanda se60%). Zviri nani zvepakati mineralized, low sodium, kwete dhizaini. Maererano naEmily Heber, nitrate, mahomoni, uye kunyange mishonga yezvipembenene inogona kuyangarara mumvura yepombi. Kana iwe uchifarira nyaya ye detox, ona chiremba wako kuti ave nechokwadi chekuti uri kuita maitiro nemazvo.

Mukuwedzera kune mineral water (inenge malita maviri pazuva), zviri nani kunwa infusions yekuchenesa: chamomile ne ginger, green uye white tea. Iyo yekupedzisira ine rejuvenating mhedzisiro pane collagen uye elastin, i.e. scaffolding iyo yakasikwa inotsigira ovha yechiso.

Uye pakupedzisira, inguva yekudya, iyo munzvimbo yedu yakasvibiswa ichiri kuramba mhedzisiro yefetiraiza, uye iyo, kana ichidyiwa, inopa masero eganda ane masimba makuru. Ndizvo zvakaita superfood. Chekutanga pane zvese, tiri kutaura nezve zviyo, michero nezvirimwa, zvakapfuma kwazvo mumaminerari, mavhitamini, antioxidants, amino acids uye, pakupedzisira, ma enzymes kupfuura zvatingawana mune yakajairwa greengrocer. Kana yakura mumamiriro ezvinhu akaoma: yakaoma kana kutonhora, zvinomera zvinogona kuchengetedza huwandu hukuru hwezvinovaka mumashizha, michero kana madzinde. Pakati peavo vane simba rekuvandudza paganda pane agave sirasi (vanofanira kutsiva shuga), misi yemedjool, gungwa rakaoma, spirulina poda, goji berries, poppy powder (chirimwa chinokurudzira kubva kuPeru) uye guarana kubva kuAmazon. . Zvakanaka kuva nazvo mupantry yako uye wovawedzera pakudya (smoothies, salads, cereals).

Herbert mubhuku rake anopa mhinduro kuvanhu vane zvavanoda chaizvo. Muenzaniso ndicho chitsauko chakapiwa zvichida boka rinonyanya kudiwa, kureva. varidzi uye varidzi veganda rine mafuta kana rakasanganiswa vane matambudziko nemburwa kunyangwe vakura. Zvakanaka, zvikafu zvakapfuma mumhangura, zinc, uye antioxidants zvinogona kubatsira. Iwe unofanirwa kudzivirira masiwiti semoto uye woisa mundiro yako panzvimbo, pakati pezvimwe zvinhu:

• Bhinzi dzvuku,
• nyemba,
• hukupizi,
• artichokes,
• howa,
• oat flakes,
• comos,
• tahini paste,
• mhodzi dzenhanga,
• chia mbeu,
• Nzungu dzeItaly,
• tsika,
• kokonati,
• Dereza

Pfungwa yemenu yezuva rimwe zvakare inoita seinonakidza: 

• mushure mokumuka, inwa girazi remvura inodziya nemuto wemonamu,
• Idya zviyo zvinorwisa-kupisa kwemangwanani (4 maspuni eatmeal, chipunu chemhodzi dzechia, hafu yeapuro, maarumondi mashoma, hafu yegirazi remukaka wearumondi, chipunu cheagave syrup),
• kwekudya kwemanheru, munyori anokurudzira anti-stress millet saladi (groats, raspberry madomasi, yellow uye tsvuku mhiripiri, hanyanisi, maarumondi mashoma, basil nyowani nemafuta omuorivhi, pamwe nemuto weorenji, mafuta omuorivhi uye pini yegungwa. munyu).
• for dessert, skin detox rhubarb cake, iyo inosanganisira rhubarb mashanga, bhanana, spelled uye coconut hupfu, teaspoon yehupfu hwekubika, chitsama chikuru chearumondi, mukaka wekokonati, kokonati mafuta, shuga yekokonati uye pini yegungwa remunyu.
• mushure mekudya kwemasikati, kana iwe uchinzwa nzara, unogona kudya avocado toast, kunwa herbal tea, uye kwekudya kwemanheru kunosanganisira vegan curry yakagadzirwa kubva mbatatisi, karoti, zucchini uye chickpeas.

Kana, pasinei nezvinoitwa izvi, tichiri kunzwa nzara kana kushuva chimwe chinhu chinotapira, tinogona kugadzira pie yenhanga. Uye hazvisi zvekumira mukicheni zuva rose uchigadzira ndiro dzekushongedza. Zviri pamusoro pekuziva kuti ndezvipi zvinoshandiswa kusarudza (kumba, muresitorendi) uye chii chekuisa mungoro yekutengera.

Pakupedzisira, zano diki nezve wrinkles. Pakati pezvinonyanya kukosha ganda rinotsvedzerera zvigadzirwa ndeye acai berries, goji berries, walnuts, pecans, hazelnuts, plums, chia, sitirobheri, mapomegranati, maranjisi, kiwis, green tea uye mazambiringa matsvuku.

Takashongedzerwa neichi chipimo chezivo, hatimbofaniri kunetseka nezvemamiriro eganda redu. Nekudaro, zvinofanirwa kuyeukwa kuti chikafu hachisi chinhu chose, uye kunyangwe iyo yakanakisa menyu pasina kutarisirwa kwakaringana inogona kusaunza mhedzisiro inoshamisa.

Naizvozvo, isu tinokurudzira kuti uverenge mamwe madhairekitori muchikamu che "Ini ndine hanya nerunako" uye ucherechedze zvinodiwa neganda rako.

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