10 Abincin da ke tsufa don tallafawa Jikin ku na 40s da Beyond

Wadatacce

• 1. Ruwan Ruwa
• 2. Red barkono kararrawa
• 3. Gwanda
• 4. Shudaya
• 5. Broccoli
• 6. Alayyafo
• 7. Goro
• 8. Avocado
• 9. Dankali mai zaki
• 10. 'Ya'yan rumman
• Ambaliyar jikinku da abubuwan gina jiki masu karfi

Kyakkyawan, fata mai haske yana farawa da yadda muke cin abinci, amma waɗannan abinci masu hana tsufa suma na iya taimakawa da ƙari.

Lokacin da muke shirya abincinmu tare da abinci mai kuzari da aka ɗora tare da antioxidants, ƙoshin lafiya, ruwa, da kayan abinci masu mahimmanci, jikinmu zai nuna godiyarsa ta hanyar mafi girman ɓangarensa: fatarmu.Bayan haka, fatar jiki ita ce sashin farko na jikinmu da ke nuna matsala ta ciki, kuma akwai abubuwa da yawa da mayukan shafawa, mayuka, mayuka, da ruwan magani za su iya yi kafin mu buƙaci bincika abin da ke ƙarfafamu da kyau.

Masu binciken suna da cewa cin 'ya'yan itace da ganyayyaki ita ce hanya mafi aminci da lafiya don magance fatalwa da layuka masu kyau. Shirya don haske? Anan ga mafi kyawun abinci mai tsufa don ciyar da jikinku don walƙiya wanda ke fitowa daga ciki.

1. Ruwan Ruwa

Fa'idodin kiwon ruwa na ruwa ba sa damuwa! Wannan koren mai gina jiki mai cike da ganyayyaki babban tushe ne na:

• alli
• potassium
• manganese
• phosphorus
• bitamin A, C, K, B-1, da B-2

Watercress yana aiki a matsayin maganin fata na ciki kuma ga dukkan ƙwayoyin jiki, wanda ke haifar da ingantaccen oxygenation na fata. An shirya shi tare da bitamin A da C, ƙila za a iya kawar da masu cutarwa marasa cutarwa, yana taimakawa kiyaye layuka masu kyau da wrinkles.

Don gwadawa: Aara kaɗan daga wannan koren kore mai ɗanɗano a salatinku a yau don fataccen fata da inganta ƙoshin lafiya gabaɗaya!

Wannan koren kore mai dadi na iya (kamar yadda aka gani a cikin kifi), yana taimakawa narkar da abinci (a cikin binciken kwayar halitta daya), kuma yana bayar da goyon bayan maganin tairorin saboda sinadarin iodine.

2. Red barkono kararrawa

Red barkono kararrawa shine wanda yake sarauta a yayin da ya shafi tsufa. Baya ga babban abun cikin su na bitamin C - wanda ke da kyau don samar da sinadarin hada - barkono mai kararrawa yana dauke da sinadarin antioxidants mai karfi da ake kira carotenoids.

Carotenoids sune launin shuke-shuke da ke da alhakin launuka masu launin ja, rawaya, da lemu wanda kuke gani a cikin 'ya'yan itatuwa da kayan marmari da yawa. Suna da nau'ikan kuma na iya taimakawa kare fata, gurɓatawa, da gubobi masu guba.

Don gwadawa: Yankakken barkono mai kararrawa kuma tsoma shi a cikin hummus a matsayin abun ciye-ciye, saka su a cikin danyen salad, ko dafa su a cikin soyayyen-soya.

3. Gwanda

Wannan abinci mai dadi yana da wadatar abubuwa iri-iri na antioxidants, bitamin, da kuma ma'adanai wanda zai iya haifar da sanyin fata da rage bayyanar layuka da kyakyawan fata. Wadannan sun hada da:

• bitamin A, C, K, da E
• alli
• potassium
• magnesium
• phosphorus
• B bitamin

Yankunan antioxidants masu yawa a gwanda suna taimakawa wajen yaƙar lalacewar abubuwa kyauta kuma mai yiwuwa. Papaya kuma ya ƙunshi enzyme da ake kira papain, wanda ke ba da ƙarin fa'idodin maganin tsufa ta hanyar aiki a matsayin ɗayan mafi kyawun ƙwayoyin cuta mai kumburi. Hakanan ana samo shi a cikin samfuran exfoliating da yawa.

Don haka ee, cin gwanda (ko amfani da kayayyakin da ke ƙunshe da gwanda) na iya taimaka wa jikinka ya zubar da ƙwayoyin fata, ya bar ka da haske, fata mai kuzari!

Don gwadawa: Kwaba sabon ruwan lemun tsami akan babban faranti na gwanda a matsayin wani ɓangare na karin kumallon ku ko kuma sanya kwalliyar gwanda a gida don darenku na gaba a!

4. Shudaya

Blueberries suna da wadataccen bitamin A da C, da kuma antioxidant mai ƙyamar shekaru wanda ake kira anthocyanin. Wannan shine abin da ke ba shudayen bishiyoyi zurfin, kyakkyawan shuɗin shuɗi.

Waɗannan na iya taimakawa kare fata daga lalacewa saboda rana, damuwa, da gurɓatawa ta hanyar daidaitawa mai amsa kumburi kuma.

Don gwadawa: A jefa wannan 'ya'yan itace mai ɗanɗano, mai ƙaramin sikari a cikin laushi mai laushi ko kwano na' ya'yan itace, a barshi ya samar da naushi mai kyau!

5. Broccoli

Broccoli shine anti-mai kumburi, ikon tsufa wanda ke cike da:

• bitamin C da K
• da dama antioxidants
• zare
• folate
• lutein
• alli

Jikinka yana buƙatar bitamin C don samar da collagen, babban furotin a cikin fata wanda ke ba shi ƙarfi da natsuwa.

Don gwadawa: Kuna iya cin ɗanyen broccoli don ɗan abin ci da sauri, amma idan kuna da lokaci, kuyi tururi a hankali kafin ku ci. Daga cizon da aka cinye zuwa biredin pesto, dafa broccoli a zahiri yana taimakawa sakin ƙarin fa'idodin kiwon lafiya ga jikinku.

Lutein na gina jiki, don adana aikin ƙwaƙwalwar ajiyar ƙwaƙwalwa, da bitamin K da alli (waɗanda suke da muhimmanci ga lafiyar ƙashi da rigakafin cutar osteoporosis). Shin akwai wani abin da antian itacen da ba zai iya tsufa ba zai iya yi ba?

6. Alayyafo

Alayyafo yana da kyau sosai kuma yana cike da antioxidants wanda ke taimakawa oxygenate da cika jiki duka. Har ila yau yana da wadata a cikin:

• bitamin A, C, E, da K
• magnesium
• baƙin ƙarfe mai tsire-tsire
• lutein

Wannan babban bitamin C mai dauke da ganyayyaki yana inganta samar da sinadarin hada sinadarai domin kiyaye fata mai tsauri da santsi. Amma wannan ba duka bane. Bitamin A da yake bayarwa na iya inganta gashi mai haske, mai sheki, yayin da bitamin K don taimakawa rage kumburi a cikin kwayoyin halitta.

Don gwadawa: Sanya alayyafo na alayyahu don santsi, salad, ko sauté. Ideasarin ra'ayoyi? Binciki girke-girke na alayyahu da muka fi so, gami da kwakwalwan alayyahu da burger mai laushi.

7. Goro

Yawancin kwayoyi (musamman almond) babban tushe ne na bitamin E, wanda zai iya taimakawa gyaran kayan fata, riƙe danshi na fata, da kare fata daga lalata hasken UV. Walnuts har ma da cututtukan Omega-3 mai ƙin kumburi wanda zai iya taimakawa:

• ƙarfafa membobin jikin fata
• kariya daga lalacewar rana
• bawa fata kyakkyawa ta hanyar kiyaye shingen mai na halitta

Don gwadawa: Yayyafa cakuda na goro a saman salads ɗinku, ko kuma cin ɗan hannu a matsayin abun ciye-ciye. Kar a cire fatar, ko dai, kamar yadda karatu ya nuna cewa daga cikin antioxidants an rasa ba tare da fatar ba.

• rage haɗari ga cututtukan zuciya (walnuts) da kuma buga ciwon sukari na 2 (pistachios)
• hana rigakafin fahinta ga tsofaffi (almond)

8. Avocado

Avocados suna cikin ƙwayoyin cuta masu yaƙar kumburi wanda ke inganta fata mai laushi, mai laushi. Hakanan suna ƙunshe da nau'ikan abubuwan gina jiki masu mahimmanci waɗanda zasu iya, gami da:

• bitamin K, C, E, da A
• B bitamin
• potassium

Babban abun cikin bitamin A a cikin avocados na iya taimaka mana zubar da ƙwayoyin fata da suka mutu, ya bar mu da kyakkyawa, haske mai haske. Abubuwan da ke cikin karentenoid ɗin nasu na iya taimakawa wajen toshe gubobi da lalacewa daga hasken rana kuma yana taimakawa kariya daga cutar kansa.

Don gwadawa: A jefa ɗan avocado a cikin salad, smoothie, ko kawai a ci shi da cokali. Kamar lokacin da kuka yi tunanin kun gwada duk hanyoyin da za ku ci avocado, mun sami ƙarin 23. Hakanan zaka iya gwada shi kai tsaye azaman abin rufe fuska mai ƙayatarwa don yaƙi kumburi, rage ja, da taimakawa hana wrinkles!

9. Dankali mai zaki

Launin lemun zaki na dankalin turawa mai zaki ya fito ne daga wani sinadarin antioxidant da ake kira beta-carotene wanda aka canza shi zuwa bitamin A. na iya taimakawa wajen dawo da kumburin fata, inganta jujjuyawar kwayar halittar fata, kuma a karshe yana taimakawa ga taushi, mai kyan gani kamar saurayi.

Wannan ingantaccen tushen kayan lambu shima babban tushen bitamin C ne da E - dukkansu suna iya kare fata daga cutarwa da kuma sanya fatarmu tayi haske.

Don gwadawa: Bulala ɗaya daga cikin waɗannan girke-girke mai ɗanɗano na ɗanɗano wanda zai haɓaka karin kumallonku ko wasan abin ciye-ciye kamar wani. Godiya ba shine kawai lokacin da za a ƙara wannan abincin a abincinku ba!

10. 'Ya'yan rumman

An yi amfani da rumman tsawon ƙarni a matsayin 'ya'yan itacen magani mai warkarwa. Mai dauke da bitamin C kuma, rumman na iya kare jikin mu daga lalacewar kyautuka da rage matakan kumburi a cikin tsarin mu.

Waɗannan lafiyayyun fruitsa fruitsan itacen kuma suna ƙunshe da wani fili wanda ake kira punicalagins, wanda na iya taimakawa wajen kiyaye sinadarin collagen a cikin fata, da saurin tsufa.

Don gwadawa: Yayyafa waɗannan littlean ƙaramin kayan adon a kan salad ɗin goro na auduga don maganin tsufa!

Bincike ya kuma nuna cewa wani fili da ake kira, wanda ake samarwa yayin da rumman ke mu'amala da kwayoyin cuta, na iya sabunta mitochondria. Ya kasance har ma a karatun bera.

Ambaliyar jikinku da abubuwan gina jiki masu karfi

Ta hanyar ciyar da kanmu da waɗannan abinci masu tsufa, zamu iya samun mai don duba da jin mafi kyawunmu.

Idan kuna neman ƙarin shuke-shuke masu ɗanɗano don gwadawa, zaɓi 'ya'yan itatuwa da kayan marmari masu zurfin launi. Tabbatattun tabarau galibi alama ce ta ƙarfin faɗakarwar gwagwarmaya don kiyaye lafiyar fata da kuzari. Colorsarin launuka da zaku iya dacewa akan farantinku, mafi kyau.

Lokaci yayi da za a rage alamun tsufa da haske na gaske daga ciki!

Nathalie Rhone, MS, RDN, CDN likitan abinci ne mai rijista kuma mai ba da abinci mai gina jiki tare da BA a Psychology daga Jami'ar Cornell da MS a Clinical Nutrition daga Jami'ar New York. Ita ce ta kafaGina jiki ta Nathalie LLC, aikin abinci mai zaman kansa a cikin Birnin New York wanda ke mai da hankali kan lafiya da ƙoshin lafiya ta amfani da hanyar haɗin kai, kumaDuk Abincin kirki, Kafofin watsa labarai na kiwon lafiya da kuma alamar lafiya. Lokacin da ba ta aiki tare da kwastomomin ta ko kan ayyukan kafofin watsa labarai, za ka same ta tana tafiya tare da mijinta da mini-Aussie, Brady.