Abinci 10 don Kawar da Wrinkle

Wadatacce

• 1. Tumatir
• 2. Avocado
• 3. Goro na Brazil
• 4. Flaxseed
• 5. Kifi da kifi mai kiba
• 6. Reda fruitsan itacen ja da shunayya
• 7. Qwai
• 8. Broccoli
• 9. Ganyen shayi
• 10. Karas

Wasu daga cikin manyan abincin da ke hana tsufar kwayar halitta da jinkirta bayyanar wrinkles sune kwayoyi, berries, avocado da kifin kifi.

Waɗannan abinci suna da wadata a cikin antioxidants waɗanda ke aiki don yaƙi da saurin tsufa da inganta lafiyar fata, ban da ƙunshe da abubuwan gina jiki waɗanda ke taimaka wa haifuwa ta dace da ƙwayoyin halitta.

Anan akwai manyan abinci 10 da ke yaƙar ƙyallen fata da kuma koyon amfani da su.

1. Tumatir

Tumatir yana da wadataccen sinadarin lycopene, daya daga cikin mahimmancin antioxidants na yanayi. Lycopene yana taimakawa kare fata daga tasirin hasken rana kuma, tare da bitamin C, wanda shima yake cikin tumatir, yana haifar da babban shinge game da ƙyamar fata da tabo wanda hasken rana ke haifarwa.

Lycopene yana nan da yawa a cikin abincin da aka samo daga tumatir waɗanda aka yiwa maganin zafi, kamar su miya tumatir. Don haka, abin da ya dace shine a sha aƙalla tablespoons 5 na tumatir miya a kowace rana.

2. Avocado

An riga anyi amfani dashi sosai a cikin creams da kayan kyau, avocado yana da wadataccen bitamin E, wanda yake aiki a matsayin mafi ƙarfin antioxidant fiye da bitamin C, da kuma bitamin B, waɗanda suke da mahimmanci don kwayar halitta.

Don haka, wannan cakuda bitamin ya fi dacewa da sabuntawa na fata da sauri da lafiya, yana sanya shi saurayi na dogon lokaci. Don samun waɗannan fa'idodin, yakamata ku sha kusan cokali 2 na avocado a rana.

3. Goro na Brazil

Goro na Brazil shine ɗayan asalin tushen selenium, ma'adinai wanda ke taimakawa wajen daidaita samar da homonu a cikin jiki, wanda ke kare kwayar halittar DNA kuma tana aiki a matsayin antioxidant.

Bugu da kari, kwayoyi na kasar Brazil suna da wadataccen omega-3s, kuma an riga an samu fa'idodin su ta hanyar cinye kirji guda 1 na kirji a kowace rana. Duba duk fa'idar 'kwaya ta Brazil.

4. Flaxseed

Flaxseed yana daya daga cikin manyan hanyoyin samun omega-3 a masarautar shuka, haka kuma yana da wadataccen fiber da kuma taimakawa wajen rage kiba, wanda ke taimakawa wajen kawar da fata da fata mara rai.

Don samun fa'ida daga fa'idodinsa, yakamata ku cinye ruɓaɓɓen flaxseed ɗin ta hanyar fulawa kuma, idan zai yiwu, ku murkushe tsaba a lokacin cin. Manufa ita ce cin akalla aƙalla cokali 2 a rana, wanda za'a iya saka shi a cikin hatsi, yoghurts ko bitamin.

5. Kifi da kifi mai kiba

Kifi mai kitse kamar kifin kifi, tuna da sardines suna da wadataccen omega-3, wani nau'in kitse wanda ke taimakawa rage kumburi a jiki, shayar da fata tare da kiyaye shi daga lalacewa ta hanyar hasken UVB, wanda ke da tasiri sosai kan tsufar fata da wuri a cikin bayyanar tabo.

Manufa ita ce cin waɗannan kifin aƙalla sau 3 a mako, tare da daidaitaccen abinci mai cike da mai mai kyau, zare da ruwa.

6. Reda fruitsan itacen ja da shunayya

'Ya'yan itacen ja kamar strawberries, raspberries da blueberries suna da wadataccen anthocyanins, mahaɗan da ke taimakawa wajen kiyaye collagen fatar, kiyaye tsarinta da hana gurɓata ta.

Bugu da ƙari, anthocyanins suna ƙara tasirin antioxidant na bitamin C, wanda ke ƙara ba da gudummawa ga lafiyar fata. Amfanin da aka ba da shawarar shine yin hidimar 1 na jan 'ya'yan itacen a kowace rana, wanda za'a iya auna shi kimanin raka'a 10 kowace rana.

7. Qwai

Qwai cikakken tushe ne na sunadarai, kasancewa mai wadata a cikin amino acid glycine, proline da lysine, mahimmin mahadi don samar da sinadarin collagen, sinadarin dake ba da tallafi da kuma karfafa fata.

Don kara sha da sunadaran kwai a cikin hanji, dole ne a ci shi duka, gami da gwaiduwa.

8. Broccoli

Koren kayan lambu kamar su broccoli da alayyafo sune tushen abubuwan gina jiki kamar su bitamin C, carotenoids da coenzyme Q10, dukkansu suna da muhimmanci ga lafiyar jiki da kwayar kwayar halitta ta fata.

Ana samun fa'idodinsa galibi lokacin da broccoli yake da ƙwazo kuma ana yin shi da iska kawai.

9. Ganyen shayi

Baya ga taimaka muku rage nauyi, koren shayi shima yana taimakawa ga shaƙatar fata da lafiyar jiki saboda yawan abubuwan dake cikin catechins, abubuwa masu ƙarfin antioxidant da anti-inflammatory.

Don cire katako daga shayi zuwa matsakaicin, ya kamata a tafasa busassun ganyen shayi aƙalla aƙalla mintina 5 a ruwa kafin a kashe wutar. Koyi yadda ake shan koren shayi dan rage kiba.

10. Karas

Karas na daya daga cikin tushen abinci mai gina jiki na beta-carotene, sinadarin gina jiki wanda ke kare fata daga tsufa da hasken rana ke haifarwa. Ana samun wannan sinadarin a cikin ƙananan ƙwayoyi a cikin karas na ƙwayoyi, wanda ya fi dacewa a cinye shi cikin ɗanyensu, wanda aka haɗa a cikin salads da ruwan 'ya'yan itace. Duba kuma Yadda ake yin abinci mai wadataccen collagen.