6 Abincin Kare Rana Don Juya Fatar Ku zuwa Wurin Kariyar Dan Kankara

Wadatacce

• Me yasa cin waɗannan kayan haɗin da rana yake da mahimmanci
• 1. Shudaya
• 2. Kankana
• 3. Goro da iri
• 4. Karas da ganyen ganye
• 5. Green tea
• 6. Farin kabeji
• Super Summer Sunblock Smoothie

Ba za ku iya cin hasken rana ba. Amma abin da zaku iya ci na iya taimaka wa lalacewar rana.

Kowa ya san yin shara a fuska don toshe hasken rana na UV, amma akwai wani muhimmin mataki da aikin ba da kariya ga rana zai iya ɓacewa: Karin kumallo!

Abincin abinci wani yanki ne wanda ba'a kula dashi ba na yadda muke daidaitawa da yanayin mu na waje a duk tsawon lokacin. Bari muyi la'akari da dalilin da yasa abincin farko na yini zai iya shirya kuma ya kare lafiyayyen lokacin rani.

Me yasa cin waɗannan kayan haɗin da rana yake da mahimmanci

Ya juyo muna da “agogon fata,” in ji Joseph S. Takahashi, PhD, shugaban kwayar cutar kanjamau a Jami’ar Texas Southwest Medical Center ta Peter O’Donnell Jr. Brain Institute. A cikin bincikensa na 2017, Takahashi da tawagarsa sun gano cewa enzyme wanda ke gyara fatar da UV ya lalata yana da tsarin zagayawa na yau da kullun wanda za'a iya canza shi ta hanyar cin abinci a wasu lokuta na daban.

“Da alama dai idan kuna da tsarin cin abinci na yau da kullun, to za a fi samun kariya daga UV da rana. Idan kuna da jadawalin cin abinci mara kyau, wannan na iya haifar da canjin cutarwa a cikin agogon fata, ”in ji shi a cikin sanarwar manema labarai.

Don haka maimakon abincin dare na dare, yi ƙoƙarin haɗa waɗannan abincin masu son fatar cikin laulayinku don ƙara ɗan kariya daga rana cikin abincinku:

1. Shudaya

Haka kawai ya kasance cewa fruitsa fruitsan itacenmu na rani suma sune waɗanda suke taimaka mana kariya lokacin bazara, suma.

Blueberries suna da wadata a cikin antioxidants masu ƙarfi waɗanda ke yaƙar masu raɗaɗɗen kyauta waɗanda zasu iya lalata fata saboda fitowar rana da damuwa. Blueberries sun ma fi ƙarfi idan sun kasance nau'ikan daji. Hakanan suna da matukar kyau tushen bitamin C, wanda zai iya taimakawa hana wrinkles daga rana akan rairayin bakin teku.

Saurin karin kumallo: Sanya kayan abincin ku tare da parfaits na karin kumallo wanda aka yi shi da yadudduka na gida, mintuna 15 na shuɗi na kanana, ƙwan yogurt, da granola.

2. Kankana

Tumatir sanannu ne dauke da sinadarin lycopene, wani sinadarin antioxidant da ke da alhakin jan launi na tumatir. Amma kankana a zahiri tana dauke da mafi yawa. Lycopene yana shan ruwan UVA da UVB, kodayake yana iya ɗaukar makonni da yawa kafin fata ta zama mai ɗaukar hoto saboda yanayin juyawarta, a cewar a.

Bayan 'yan makonni na yau da kullun, yawan cin kankana mai ruwan sanyi (ba mai wahalar gudanarwa a lokacin zafi ba!), Daga karshe lycopene na iya zama mai hana ruwa rana. Masu bincike sun lura, kodayake, ba lallai ne ya ɗauki matsayin sauran matakan kariya ba, kamar SPF da suturar kariya daga rana, da zafin rana da lalacewar fata ba. Amma idan ya kasance game da tsufa, wannan ƙarin haɓaka tabbas ba zai cutar ba.

A gefe: Aara murɗar 'ya'yan itace zuwa ɓangaren kwakwalwan na gaba kuma tsoma da za a kawo a gidan cin abinci tare da sabbin salsa mai kanana na bitamin C.

3. Goro da iri

Gyada, tsaba iri, chia tsaba, da flax duk suna dauke da muhimman sinadarin mai mai omega-3. Kifi da ƙwai ma manyan tushe ne na wannan tsarkakakke, mai son fata. Jikinmu ba zai iya yin omega-3s ba, saboda haka yana da mahimmanci mu same su daga abincinmu.

Menene omega-3s ke yi don fata? Suna taimakawa wajen kiyaye mutuncin fata ɗinka kuma suna da ƙyamar kumburi, suma. Omega-3s suma suna taimakawa jikin ku ta hanyar dacewa da tasirin ciyar da ɗan lokaci mai yawa a rana.

Saurin abun ciye-ciye: Hannun hanya ba ya fita daga salo, musamman ma lokacin da zaku iya sauya abubuwa sama da zaɓi naku kasada kowane lokaci.

4. Karas da ganyen ganye

Jikinmu yana canza beta carotene zuwa bitamin A, wanda yake da mahimmanci ga lafiyar fata. Wani bincike na 2007 ya gano cewa beta carotene ya ba da kariya ta rana bayan makonni 10 na ƙarin yau da kullun.

Cin abinci iri-iri masu wadataccen wannan sinadirai yana sa samun ƙimar yau da kullun ya ɗan sauƙi. Karas da ganye mai ɗanɗano kamar kale da alayyafo suna da kyau -arin carotene mai cike da kayan abinci, ko da karin kumallo.

Musamman, ganye masu ganye suna da yawa a cikin antioxidants lutein da zeaxanthin. Wadannan don kariya daga wrinkling, lalacewar rana, har ma da cutar kansa ta fata.

Salatin kwana: Wannan salatin kale mai sauƙi zaɓi ne mai launuka iri iri wanda aka jujjuya shi tare da karas da ɗankalin turawa mai daɗi don sadar da ainihin beta na carotene mai cike da naushi.

5. Green tea

A cikin, masu bincike sun gano cewa shan koren shayi ya haifar da karancin marurai da hasken UV ya sanya a cikin beraye. Wannan ya faru ne sakamakon flavanol da ke cikin koren shayi da baƙin baƙi da aka sani da EGCG.

Wani binciken dabba akan koren shayi ya gano cewa yana rage lalacewar fata daga hasken UVA kuma ana kiyaye shi daga rage collagen. Collagen shine mafi yawan furotin na jikin mu. Yana ba fata kwarjini da ƙarfi.

Sip a kan wannan: Kasance mafi yawan abincin bazara da girgiza wasu koren shayi mai sanyi tare da kankara, ganyen mint, da 'ya'yan itacen citrus da kuka fi so.

6. Farin kabeji

Idan ya zo ga kayan lambu da 'ya'yan itatuwa, ƙa'idar kiwon lafiya ta yau da kullun don rayuwa da cefane ita ce ta jan hankali zuwa cin launuka masu launi. Wannan saboda suna iya samun ƙarin antioxidants.

Amma kada ku bari furannin farin kabeji su ruɗe ku. Wannan giciyen giciyen shine banda ga doka. Farin kabeji yana ƙunshe da ƙwayoyin antioxidants masu ƙarfi waɗanda ke taimakawa wajen yaƙar danniyar da ke cikin gurɓataccen iska daga ƙwayoyin cuta masu kyauta.

A saman wannan perk, farin kabeji shima abinci ne mai kariya daga rana ta hanyar godiya ga histidine. Wannan alpha-amino acid din yana kara samar da urocanic acid, wanda yake daukar radadin UV.

Gasa wannan: Idan kun ci mai dadi don karin kumallo, gwada naman farin farin kabeji tare da kirim mai-kirim-lemun tsami miya.

Super Summer Sunblock Smoothie

Wanene ya ce ba za ku iya shan garkuwar rana ba? Wannan santsi yana taimaka maka ka doke zafi kuma yana dauke da dukkan sinadaran kare fata wadanda aka lissafa a sama. Sanya shi zuwa jujjuya safiyar ku don samun lafiya mai kyau duk tsawon lokacin bazara.

Sinadaran

• 1 1/2 kofin koren shayi, sanyaya
• 1 kofin shuɗi
• Kankana 1 kofi
• 1/2 kofin farin kabeji
• 1 karamin karas
• 2 tbsp. hemp zukata
• 1 tbsp. lemun tsami
• 3-5 kankara na kankara

Kwatance

Sanya sinadarai a cikin abin haɗawa. Haɗa har sai da santsi. Don mai laushi mai laushi, yi amfani da koren shayi kofi 1.

Duk da yake waɗannan wadatattun abubuwan gina jiki, cikakkun abinci na iya tallafawa lafiyar fata lokacin da aka fallasa su da hasken UV, ka sa a ransu cewa ba su maye gurbin hasken rana ba. Har ila yau, shafa feshin rana kowace rana don hana lalacewar rana da cutar kansa. Ka yi la'akari da waɗannan abincin azaman ɗan ƙaramin inshora idan ka cika alfanun rana.