Ndiani asingade ganda rine hutano, rakanaka, uye rinopenya? Tose tinorida, handiti? Ganda redu ndiro nhengo huru mumuviri wedu. Basa raro guru nderekudzivirira nhengo dzemukati memuviri kubva kuzvinhu zvinokuvadza zvekunze. Semadziro. Saka, kuti ganda iri rirambe riine hutano, kudya kwatinoripa kubva mukati kwakakosha zvikuru. Ngationei kuti ndezvipi zvinovaka muviri izvi zvakaita seshamwari dzepamoyo dzeganda.
Mafuta Ane Utano Anopa Ganda Kupenya
Mafuta aya ndiwo anoita kuti ganda rako rive rakanaka uye rinopenya. Kana usina mafuta mukudya kwako, ganda rako richaoma uye richakwenya.
Asi hatisi kutaura nezvemafuta chete. Tinofanira kutarisa pamafuta ane hutano anobva mumiti . Semuenzaniso, nzungu dzakadai senzungu necashew, mbeu dzakadai semhodzi dzemanhanga, michero yakaita semaavocado, nehove. Aya anonzi mafuta asina kupiswa neakawanda. Aya akanakira kuchengetedza ganda rako rakanyorova, rakasimba, uye rinochinjika. Akanakirawo mwoyo wako.
Omega -3 fatty acids imhando yakakosha yefatty acid . Miviri yedu haigone kuagadzira, asi akakosha pakuvaka madziro emasero. Omega-3s inogona kuvharira kemikari inodzora kukura nekupararira kwemasero ekenza yeganda, uye inogonawo kuderedza kuzvimba paganda.
Chinhu chikuru chinoumba ganda - Mapuroteni
Mapuroteni amunodya anopatsanurwa kuita madiki madiki anonzi maamino acids mumiviri yedu. Muviri unoshandisa maamino acids aya kugadzira mamwe mapuroteni, akadai secollagen nekeratin, izvo zvinoumba chimiro cheganda. Nemamwe mashoko, akafanana nezvidhinha nesimende zvechivakwa cheganda. Kwete izvozvo chete, asi maamino acids aya anobatsirawo kubvisa masero eganda akafa nekuvaka masero matsva.
Mamwe maamino acids anoshanda sema antioxidants , achidzivirira ganda kubva mukukuvadzwa kunokonzerwa nemwaranzi yezuva inokuvadza yeUV nezvimwe zvakaita seutsi hwefodya.
Mavhitamini nemaminerari akakosha paganda
Ngatitarisei mavitamini nemaminerari akakosha pahutano hweganda.Chii chinonzi zvicherwa ?
Vhitamini A
Vhitamini A inokosha paganda repamusoro nerepasi. Vhitamini A inogona kumisa kuputsika kwecollagen paganda kunokonzerwa nezuva. Izvi zvinoreva kuti inoderedza kukuvara kweganda kubva kuzuva . Asi izvi hazvirevi kuti haudi mafuta ekudzivirira zuva. Kushandisa mafuta ekudzivirira zuva kunokosha. Vhitamini A inobatsirawo kuchengetedza mashandiro emafuta ari muganda rebvudzi. Kana ukawana ronda paganda rako, vhitamini A iyi inobatsirawo kuti ipone nekukurumidza. Kana usingawani vhitamini A yakakwana, ganda rako rinogona kuoma uye kuvaviwa.
Vhitamini C
Kana uchifunga nezvevhitamini C, izwi raunofanira kurangarira icollagen. Nekuti vhitamini C inobatsira kusunga network yemapuroteni ecollagen inoita kuti ganda rive rakasimba uye rirambe riri muchimiro charo. Iantioxidant ine simba. Saka, inobatsirawo kuderedza njodzi yekenza yeganda. Kana huwandu hwevhitamini C mumuviri hukadzikira, kunyangwe kukuvara kudiki kunogona kukonzera ganda kuchinja bhuruu, mazino kubuda ropa, uye maronda kupora zvishoma nezvishoma .
Vhitamini E
Iyi iantioxidant uye vhitamini ine simba rekudzivirira kuzvimba. Vhitamini E inogona kutora simba rechiedza chezuva cheultraviolet (UV), ichidzivirira ganda kubva kumakwinya, kurembera, uye kenza yeganda. Inobatsirawo kusimbisa madziro emasero, pamwe chete nevhitamini C.
Zvichitaurwa zviri nyore, vhitamini C nevhitamini E ndizvo zviviri zvezvinodzivirira ganda zvakanyanya.
Zingi
Chikamu chepamusoro cheganda chine zinc yakawanda kanenge kashanu pane chikamu chepasi. Zinc inokosha pakupora maronda. Zinc inodiwawo kuchengetedza madziro emasero akasimba uye kuti masero aparadzane uye akure. Zinc inoshandawo seantioxidant, ichidzivirira ganda kubva kumwaranzi yeUV.
Kana muviri wako usina zinc yakakwana, zvinogona kuita se eczema . Asi mavara iwayo anokwenya haapore kunyangwe ukaisa moisturizer kana steroid creams.
Selenium
Selenium imineral zvakare. Inobatsira mamwe ma antioxidants kudzivirira ganda kubva kuUV mwaranzi. Kushaikwa kweSelenium kwakaonekwa kuti kunowedzera njodzi yekenza yeganda.
Ndezvipi zvekudya zvine zvinovaka muviri izvi?
Kazhinji, michero nemiriwo isarudzo yakanaka, ine mavhitamini nema antioxidants anobatsira ganda. Zvimwe zvekudya zvine zvinopfuura chimwe chezvikafu izvi, saka zvinoshanda pamwe chete kuti zvipe mabhenefiti akanyanya paganda rako.
| Rudzi rwechikafu | Zvinovaka muviri zvikuru zvirimo |
|---|---|
| Hove dzine mafuta (salmon, herring, tuna) | Mapuroteni, Omega-3, Selenium |
| Muriwo une mashizha matema (kale, sipinachi, collard greens) | Mavhitamini A, C, E; Omega-3; Mapuroteni, Selenium (muspinachi) |
| Mazai | Mapuroteni, mavhitamini A, E, selenium, zinc |
| Mbeu dzeflakisi | Omega-3, selenium |
| Nyemba dzakadai senyemba nebhinzi | Mapuroteni, zinc |
| MaAvokadho | Mafuta ane hutano, mavhitamini C, E |
| Mafuta emuorivhi akawandisa | Mafuta ane hutano, vhitamini E |
Chenjerera nezvema supplements.
Kana uchinzwa sekuti hausi kuwana zvinovaka muviri izvi zvakakwana kubva mukudya kwaunodya, iva nechokwadi chekutaura nachiremba wako usati watora mishonga yekuwedzera, sezvo mimwe mishonga yekuwedzera inogona kukanganisa mamwe matambudziko ehutano hwako.
Semuenzaniso, mafuta ehove inzira yakanaka yekuwana omega-3s. Zvisinei, kana uri kutora mishonga inobvisa ropa kana kuti uine dziviriro yemuviri isina simba, kutora mafuta ehove kungave kusiri zano rakanaka. Uyewo, kutora mishonga yekuwedzera zinc kunogona kuderedza kushanda kwemishonga inorwisa mabhakitiriya. Saka, usashandise chero chinhu usina kurairwa nachiremba wako .
Mharidzo Yekuenda Nayo Kumba
- Hutano hweganda rako hunoenderana nechikafu chaunodya. Ganda rakanaka rinobva pakuva nemuviri une hutano.
- Edza kudya zvakasiyana-siyana uye zvine mwero, zvinosanganisira hove dzine mafuta, miriwo ine mashizha matema, nzungu, mazai, uye maavokhado.
- Mavhitamini A, C, E, uye maminerari akaita se zinc ne selenium zvinovaka muviri zvakakosha paganda.
- Kana uine zvinokunetsa nezvekudya kwako kana kushomeka kwekudya kunovaka muviri, bvunza chiremba kuti akupe mazano.
- Dzivisa kushandisa chero mavhitamini kana mamineral supplements usina kupiwa mazano nachiremba.
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