Wannan girke -girke na Smoothie zai taimaka muku samun fata mai haske daga ciki

Wadatacce

• 1. 'Ya'yan itatuwa da kayan marmari
• 2. Collagen
• 3. Prebiotics da Probiotics
• 4. Fats masu lafiya
• Bita don

Komai yawan shagulgulan bukukuwa, manyan fuskokin fuska ko sanya fata mai sanyaya fata, wataƙila ba za ku sami launin fata mai haske da haske mai ɗorewa da kuke bi ba. Don wannan, dole ne ku yi wasu gyare -gyare ga abin da kuke sakawa in jikin ku, ba kawai abin da kuke sakawa ba kan shi.

Bincike ya nuna cewa abin da kuka sanya a jikinku yana shafar bayyanar da lafiyar fatar ku, in ji Maya Feller, RD, masanin abinci a New York. Kuma ba kwa buƙatar shirya cikakken abinci mai gina jiki don ganin waɗannan canje-canje masu kyau, ko dai.

Feller ya ce "Yin abin sha wanda ke hada nau'ikan nau'ikan sinadarai masu lafiya yana ba wa wadancan abincin damar yin aiki tare, don haka ku sami fa'idarsu yadda yakamata," in ji Feller. "Bugu da ƙari, ana shayar da abubuwan sha da sauri fiye da dukan abinci."

Don cimma wannan dole ne ya kasance yana da haske da annashuwa, ku fasa blender ɗinku ku gina smoothie fata mai haske tare da waɗannan mahimman abubuwan.

1. 'Ya'yan itatuwa da kayan marmari

An ɗora su da antioxidants, ciki har da bitamin C, E, da Bs, waɗanda ke taimakawa wajen toshe radicals kyauta wanda zai iya haifar da wrinkles, bushewa, da wuraren duhu, in ji Feller. Fita don sabbin berries da ganye masu ganye don yin hakan daidai.

Ƙara: sabo blueberries, raspberries, ko zinariya berries da Kale ko alayyafo

2. Collagen

Wannan furotin yana inganta elasticity na fata kuma yana taimakawa wajen kiyaye ta da santsi da ƙarfi. Sanya kwalaben foda a cikin santsi mai wadataccen bitamin C-C yana taimaka wa jikin ku ya haɗa collagen, in ji Feller, don girbar mafi fa'idar fata. Babu buƙatar ƙara OJ; Kuna iya samun yalwar bitamin C daga strawberries, curly Kale, da sauran samfura. (Za ku kuma so ku fara nutse cokali a cikin wannan kwano na kiwi kwakwa collagen smoothie.)

Ƙara:cokalin foda na collagen da strawberries, curly Kale, kiwi, lemu, cantaloupe, ko gwanda

3. Prebiotics da Probiotics

Kyakkyawan ƙa'idar yatsa: Abin da ke da kyau ga hanjin ku ma yana da kyau ga fata. Shi ya sa prebiotics da probiotics su ne cikakkiyar sinadaren santsi mai haske na fata. Feller ya ba da shawarar yin santsi mai kyau don ku ta hanyar haɗa yogurt tare da rayayyun al'adun probiotics da dandelion ganye ko kwayoyi tare da fatar jikinsu don prebiotics. (ICYDK, wannan shine bambanci tsakanin prebiotics da probiotics.)

Ƙara:yogurt da ganyen Dandelion ko goro tare da fata

4. Fats masu lafiya

Kun ji cewa omega-3 fatty acid suna da matukar mahimmanci dangane da lafiyar zuciya, amma suna iya yin abubuwan al'ajabi ga fata ku ma. Omega-3s a cikin avocados, almonds, da flaxseeds ko heedseed ko heedseeds suna da tasirin kumburi kuma suna iya taimakawa rage zafin fata, in ji Feller. Bonus: Waɗannan sinadaran ƙyallen fata masu ƙyalƙyali za su ci gaba da cika ku har tsawon awanni masu zuwa.

Ƙara:avocado, almonds, flaxseeds, ko hempseeds

Mujallar Shape, fitowar Janairu/Fabrairu 2020

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