Nau'ikan abinci 5 masu maganin tsufa

Wadatacce

• 1. 'Ya'yan Citrus, broccoli da tumatir
• 2. Hatsi da mai
• 3. Yellow, lemu ko jan ganyen kayan lambu
• 4. Berries, ruwan inabi da koren shayi
• 5. 'Yayan itace, kaji da kuma abincin teku

Mafi ingancin abinci don magance saurin tsufa sune waɗanda ke da wadata a cikin ƙwayoyin antioxidants, kamar su bitamin A, C da E, carotenoids, flavonoids da selenium, waɗanda ke iya tsayar da masu ƙyamar baƙi. Wadannan antioxidants ana iya samun su a mafi yawan 'ya'yan itatuwa, kayan marmari da hatsi, wadanda abinci ne wadanda ke kara taimakawa wajen rage barazanar cututtuka da yawa.

Tsufa wata aba ce ta jiki wacce za a iya haɓaka ta damuwa, gurɓacewa, kai wa ga rana da gubobi, saboda haka mahimmancin anti-oxidants, waɗanda ke da mahimmanci wajen yaƙi da masu 'yanci na kyauta, waɗanda waɗannan dalilai suka haifar. Bugu da kari, wasu sinadarai da ke cikin abincin da aka sarrafa su ma na iya hanzarta tsufa, don haka ya kamata a guji waɗannan abinci.

1. 'Ya'yan Citrus, broccoli da tumatir

Citrus da 'ya'yan itace masu matukar kyau irinsu mangoro, lemu, peach, acerola, gwanda, kankana da guava da kayan lambu irin su broccoli, tumatir, barkono da kale sunada wadatar bitamin C, wanda akafi sani da ascorbic acid, wanda shine muhimmin maganin hana yaduwar cutar wakili, mai yawan gaske a cikin jiki, galibi cikin fata.

Wannan bitamin yana da mahimmanci don kira na collagen, yana taimakawa microcirculation, yana rage halayen fata sannan kuma yana taimakawa kare fata daga hasken rana.

2. Hatsi da mai

Wasu hatsin hatsi da mai, kamar su kwayar alkama, masara, waken soya da gyada da abinci irin su kwai, hanta, nama, kifi da kayan kiwo suna da sinadarin bitamin E, wanda yake shi ne bitamin mai narkewa mai kare kwayoyi daga maganin peroxidation na lipid sannan kuma yana daidaita membran sauran sassan jikin salula.

Bugu da kari, kamar bitamin C, bitamin E shima yana taimakawa wajen kare fata daga hasken rana. Koyi game da sauran ayyukan bitamin E a cikin jiki.

3. Yellow, lemu ko jan ganyen kayan lambu

Abinci kamar su kayan lambu masu ganye da rawaya, lemu ko jan kayan lambu da 'ya'yan itatuwa, kamar su tumatir, squash, barkono da lemu, suna da wadataccen carotenoids, wadanda suma suna da sinadarin anti-oxidant.

Carotenoids, musamman lycopene, suna da ikon hana lalacewa ta hanyar masu wariyar rayuwa kyauta.

4. Berries, ruwan inabi da koren shayi

Jajayen kayan marmari, irin su acerola, strawberry, blackberry da açaí, abinci ne masu wadataccen flavonoids, abubuwan da ke da babbar gudummawa wajen hana tsufa da wuri.

Bugu da kari, giya, baƙar shayi, koren shayi da waken soya sune abinci / abubuwan sha waɗanda suma suna da flavonoids, duk da haka, wasu daga cikinsu ya kamata a sha su cikin matsakaici.

5. 'Yayan itace, kaji da kuma abincin teku

Selenium, wanda yake cikin abinci irin su bushewar 'ya'yan itace, kaji, abincin teku, tafarnuwa, tumatir, masara, waken soya, lentil, kifi da ɓawon burodi, shima anti-oxidant ne mai ƙarfi wanda ke kare membobin jikin, ƙwayoyin nucleic acid da sunadarai daga lalacewa ta hanyar masu raɗaɗi kyauta.

Bugu da kari, bincike da yawa sun tabbatar da cewa selenium yana hana afkuwar lalacewar DNA sanadiyyar radadin UV. Gano duk fa'idodi na selenium.