Wadannan Kayan Abincin 10 na Anti-Acne Zasu Gina Karewar Fatarka

Wadatacce

• Yi tasiri mai ɗorewa a fata
• 1. Kale
• Maɗaukaki a cikin fiber, wannan ƙaramar abincin kalori mai cike da abinci an cika shi da shi
  
• 2. Dankali mai zaki
• 3. Lemun tsami
• Lemon yana taimakawa da
  
• 4. Kabewa
• 5. Berry
• Berries 'amfanin lafiyar na iya haɗawa
  
• 6. Kayan kwalliya
• 7. Gwanda
• Amfanin gwanda
  
• 8. Quinoa
• 9. Salmon
• Salmon kuma babban tushe ne na
  
• 10. Farin kabeji
• Har ila yau, kofi na ɗan farin farin kabeji
  
• Kun ji wannan a da, amma za mu sake faɗi hakan

Yi tasiri mai ɗorewa a fata

Me ba za ku yi don fata mai tsabta ba? Amurkawa suna kashe biliyoyin kudi a kan magungunan kankara a kowace shekara, amma waɗannan tsabtace tsabtace, abin rufe fuska, da mayuka ba za su gyara ɓarkewa ba idan ciki ne ke kiran harbi.

Fata ita ce yadda jikinmu yake mana magana kuma idan ba mu mai da hankali sosai ga abin da muka sa a jikinmu ba, duk wani saƙo da muka samu babu shakka zai kasance cikin ja.

Don haka ta yaya za mu tabbata cewa sadarwar fata ba ta da aibi?

Bincike ya nuna cewa suna taka muhimmiyar rawa wajen inganta kurajen fuska. Don haka, fara da tushe mai kyau, mai kyau, kamar tsarin abinci mai cike da 'ya'yan itace da kayan marmari masu launuka iri iri!

Anan ga mafi kyawun abinci guda 10 don taimakawa zits da aibi abune da ya gabata.

1. Kale

Kale ya fi sauran membobin dangin kabeji saboda yana da wadataccen abinci.

Maɗaukaki a cikin fiber, wannan ƙaramar abincin kalori mai cike da abinci an cika shi da shi

• bitamin A, B-6, C, da K
• manganese
• alli
• jan ƙarfe
• potassium
• magnesium

Abubuwan antioxidants, bitamin, da ma'adanai a cikin Kale suna aiki don rage haɓakar jiki, wanda shine mabuɗin maraice don fitar da launin fata. Vitamin C kuma yana haɓaka haɓakar collagen, yana taimakawa don gyara ƙurajen kuraje da sauri ta ƙara ƙimar juyawar ƙwayoyin halitta.

Don gwadawa: Aara kofi na kale a safiyar laushin safe ko sauƙaƙe shi azaman abinci mai ɗanɗano don abincin rana ko abincin dare.

2. Dankali mai zaki

Retinol, wanda ya samo asali daga bitamin A, ya dace da yaki da kuraje da kuma magance wrinkles. Akwai daruruwan mayuka na retinol da magani a cikin kasuwa waɗanda suka yi alƙawarin sa kurajenku su ɓace, amma ga waɗanda ba su kai shekara 30 ba, wannan sinadarin mai ƙarfi na iya zama mai tsauri ga fata.

Don haka, ku ci shi a maimakon! Ko aƙalla, asalin tsari.

Beta-carotene, wanda ake canza shi zuwa bitamin A, yana daya daga cikin dalilan dankali mai danƙo yana da wadataccen launi mai kyau.

Bayan cin dankali mai zaki, jikinka zai canza beta-carotene zuwa bitamin A. Wannan bitamin yana da kaddarorin da zasuyi aiki a matsayin shinge na fata daga canzawa, kumburi, da kuma toshewar pores galibi wanda masu rajin kyauta ke kawowa.

Don gwadawa: Dankalin dankalin turawa yana da ma'ana tare da abincin dare na hutu, amma hidimar su azaman soyayyen soyayyen abinci ko kwano mai miya mai sauƙi shine hanya mai sauƙi don samun waɗannan fa'idodin duk shekara.

3. Lemun tsami

Fresh lemun tsami yana aiki a matsayin asringent na halitta, wanda shine dalilin da yasa yake haifar da raƙuman ruwa don ƙarfafa fatar da ke ɓata fata da kuma lahani.

Koyaya, yin amfani da shi azaman magani na asali ba'a ba da shawarar ba. Ruwan lemun tsami madaidaici yana da acidic sosai kuma yana iya lalata katangar fata, yana haifar da shi sauƙaƙa ko yin duhu sosai bayan fallasa zuwa hasken rana.

Amma lokacin da kayan lemun tsami ke kunshe a cikin magani, aka matse shi a cikin ruwanku, a kan salatin, ko wani ɓangare na abincinku, yana iya yin ɗan sihiri na fata - muddin kun haɗa da bawo. Wani bincike na shekara ta 2014 ya tabbatar da illa da kuma cututtukan da ke haifar da cutar kanjamau na flavonoids.

Lemon yana taimakawa da

• kara samar da sinadarin collagen
• tarewa masu tsattsauran ra'ayi
• walƙiya raunin kuraje

Don gwadawa: Ki matse lemon tsami a cikin kofi na ruwan dumi ki rinka sha a bakin ciki kowacce safiya domin hasken fata.

4. Kabewa

Za a iya samun lokaci don kabewa-saka komai, amma akwai abubuwa da yawa ga wannan gourd din fiye da kek da lattes.

An loda da enzymes na 'ya'yan itace, zinc, da alpha hydroxy acid, kabewa na iya laushi fata da dawo da daidaitaccen pH. Yana da dalilin da ya sa ku ma kuka same shi a cikin masks da yawa da samfurorin fitar da abubuwa.

Amma a ciki, duk wannan fiber da zinc din zai amfane ku kuma. Zinc yana taimakawa wajen daidaita yawan adadin mai.

Don gwadawa: Whisk kabewa puree a cikin pancake batter don karin kumallo-jigo jigo ko kawai gasa tsaba, ƙara ɗan man fetur da dash na gishiri. Ideasarin ra'ayoyi? Duba girke-girke da muke so na kabewa, gami da risotto na kabewa da ɗanɗano mai barkono.

5. Berry

Strawberries, cherries, raspberries, blueberries da blackberries - kar girman su ya ruɗe ku! Wadannan jariran suna fashewa da bitamin C da antioxidants, wanda kuma ana iya samun sa a cikin kararrawar kararrawa, kiwi, da broccoli.

Samun bitamin C da ke yawo a cikin jininsa makami ne mai ƙarfi akan fata mai kumbura, yayin da antioxidants daga cikin 'ya'yan itace ke yi kamar haɗuwa da haɗari ga waɗancan wuraren masu duhu masu ban tsoro, suna dakatar da su daga ƙirƙirar su da fari.

Berries 'amfanin lafiyar na iya haɗawa

• inganta lafiyar kwakwalwa
• ƙananan cholesterol
• lafiyayyen sukarin jini
• rage haɗari ga cututtukan zuciya da ciwon sukari
• motsawar hanji na yau da kullun

Don gwadawa: Berries wani abun ciye-ciye ne mai ci da kansu kuma suna yin kari mai launuka iri-iri da yogurt, amma idan kun sami haƙori mai daɗi, ci gaba ku shiga kowane ɗayan waɗannan kayan zaki na kayan lambu ba tare da ƙara sukari ba! Idan kuna zuwa cikakkun fruitsa fruitsan itace, kuyi nufin kimanin strawberries masu matsakaici guda takwas kowace rana ko cherries 21 don buga burin yau da kullun.

6. Kayan kwalliya

Me kaji da wake, wake, da gyaɗa duka suke da shi? Wadannan legumes ne masu ƙarancin glycemic, saboda haka suna haɗuwa da daidaitattun matakan sukarin jini da ƙananan raunin kuraje.

Babban abinci mai narkewa, ciki har da cakulan, kayan karin kumallo, bagel, da farar shinkafa, na iya haifar da ƙaruwar sukarin jini. Bincike ya nuna wannan ba kawai yana haifar da nau'in ciwon sukari na 2, ciwon zuciya, da bugun jini ba, yana iya ɗaukar nauyin fata.

Don gwadawa: Themara su a cikin miya da stews ko yayyafa wasu a saman salads ɗinku don abinci mai ƙoshin abinci mai gina jiki. A dai-dai lokacin da kuke tunanin wake na da ban sha'awa, ga hanyoyi 13 da zaku more su, musamman taimako ga masu cin ganyayyaki da masu cin ganyayyaki.

7. Gwanda

Gwanda tana dauke da sinadarin narkewar abinci da ake kira papain. A saman fatar ku, papain yana da ƙarfin isa:

• exfoliate matattu fata Kwayoyin
• mara kyau pore
• Fade kuraje scars
• hydrate fata
• hana duk wani fashewar gaba

A cikin ciki, wannan fruita fruitan itace mai ban al'ajabi shima yana ban mamaki. Sinadaran bitamin da na ma'adanai suna inganta haɓakar fata kuma zasu iya taimakawa fitowar bayyanar layuka da ƙyaftawar fata.

Amfanin gwanda

• bitamin A, C, da K
• B bitamin, gami da fure
• potassium
• magnesium
• alli

Don gwadawa: Suna da ban mamaki a cikin salsa mai laushi, santsi, sorbet, ko curry. Hakanan zaka iya gwada shi kai tsaye azaman abin sabunta fuska don laushi, fata mai haske.

8. Quinoa

Kopin dafaffen quinoa yana da gram 17 zuwa 27 na fiber, saboda haka zaku sami ƙarancin maƙarƙashiya. Yin pooping a kai a kai yana kawar da dafi daga jikinka, wanda ke haifar da fata mai haske da ƙananan duhu.

Don gwadawa: Quinoa yana da ɗanɗano mai ban sha'awa a cikin salatin ko azaman gefen abinci, amma kuma yana sanya babban madadin garin alkama a cikin kukis, muffins, da sauran kayan da aka toya. Jin yawon buda ido? Gwada waɗannan ƙwararrun wake na baƙar fata.

9. Salmon

Salmon tare da fata shine mafi kyawun tushe don ƙwayoyin omega-3, amma sardines, mackerel, da anchovies suma zaɓi ne mai kyau.

Omega-3s suna kare fata daga lahanin rana, suna rage haɗarin kamuwa da cutar kansa da launin ruwan kasa wanda ya ɗauki tsawon lokaci na bayyanar rana.

Salmon kuma babban tushe ne na

• antioxidants
• furotin
• B bitamin
• potassium
• selenium

Don gwadawa: Gasa shi, dafa shi, ko kuma soya shi. Sanya kifin salmon tauraron abincinku na gaba tare da waɗannan girke-girke masu kirkirarrun 45.

10. Farin kabeji

Fruitsa fruitsan itace masu ranta andan itace da kayan marmari suna da alaƙa da fa'idodin kiwon lafiya mafi girma, amma kada ku raina farin kabeji.

Wannan gungumen na gicciye an cushe shi da amino acid mai ƙarfi wanda ake kira histidine. Hasken rana da yawa na iya sa duhun da ke ciki ya zama mafi muni, amma histidine yana hana waɗancan hasken UV mai cutarwa daga cutar da fata.

Har ila yau, kofi na ɗan farin farin kabeji

• zare
• bitamin B6, C, da K
• folate
• phosphorus
• magnesium

Don gwadawa: Kuna iya tsoma farin kabeji a cikin hummus don lafiyayyen abun ciye-ciye na rana, amma gwada ƙara shi zuwa mac da cuku, dankakken dankalin turawa, ko ɓawon burodin pizza don karkatar da lafiyayyen abinci akan wasu abincin da kuka fi so.

Kun ji wannan a da, amma za mu sake faɗi hakan

Ba za ku iya yin kuskure ba tare da haɗa ƙarin 'ya'yan itace, kayan lambu, da kifi a cikin abincinku. Ofaya daga cikin ɓangaren wuyar warwarewa don rage ƙwanƙwasawa shine cinye abinci wanda ke rage yawan kumburi, haɓaka haɓakar collagen, da toshe guban muhalli.

Ga tunatarwa kan yadda abinci ke aiki: Abin da kuka ci ya lalace kuma ya hau ko'ina ta jininka, saboda haka sakamako ba zai faru ba cikin dare yadda hanyoyin jiyya na iya. Cin abinci ɗaya na 'ya'yan itace ko kifin kifi ba zai yi abin zamba ba.

Tsakanin fatar ka da kai, alaƙa ce inda abinci, kayayyaki, da lafiyar hankalinku duk suke aiki tare. Abinci aya ne kawai na alwatiran don ciyar da fata ɗinka da bitamin, ma'adanai, da abubuwan gina jiki don haka zai iya zama mai ƙarfi da lafiya. Yi tunanin shi kamar tushe wanda jikinku yake buƙata. Babu wata hanya mafi karfi da za a gina hakan fiye da daga ciki.