Basa rezvibereko mukuchengetedza ganda redu kubva kune zuva

Nzira yakanakisisa yekuzvidzivirira kubva pakupisa kwezuva ndeyokugara kunze kwezuva uye kushandisa maitiro. Zvisinei, zvidzidzo zvemadermatologist zvakaratidza kuti zvimwe zvigadzirwa zvinogonawo kuita zvekudzivirirwa kweganda redu. Izvo pamwe nekushandiswa kwezuva nezuva uye nzvimbo yekugara kubva zuva kubva pa11: 00 kusvika pa3 masikati nyanzvi dzinokurudzira kuzvizvidzivirira uye nekudya. Vakatarisa kuti nhamba yekuchengetedzwa kwezvokudya zvinoshandiswa zvakaenzana nemaitiro ezvetsika, izvo zvinoreva kuti kudya kwakasiyana-siyana kunogona kuiswa mune urongwa hwezvinhu izvi zvinogona kukurudzirwa kudzivirirwa pakusana kwezuva. Pamwe chete nedermatologist nutrition specialists vakapa mutsara wezvokudya zvichaita mumuviri zvishoma kudarika zvinhu zvese mudumbu.

Mutungamiri asingakanganisi mune urongwa urusi. Mutsara wayo mutsvuku unokonzerwa nokuvapo kwe antioxidant lycopene, iyo inoita kuti ganda redu riwedzere kugadzikana nezuva. Maererano nekuongorora, vanhu vakuru vaidya 5 maspuniji e-tomato paste pazuva 5 vaiva ne 33% yepamusoro yekudzivirirwa pakusana kwezuva (zvakaenzana ne3 SPF) kupfuura avo vasina. Chimwe chinhu chinokosha chekudya kwemasamato inowedzera huwandu hwehutachiona, pasina iyo iyo ganda rinokura, rinorasikirwa nekusimba kwaro, nekukanganisika kuoneka. Zvinofadza kuti lycopene iri mune yakagadzirirwa tomato kupfuura zvitsva uye muviri wedu unobata.

Lycopene inowanikwawo mumavhodelon uye pink mapapiro.

Imwe antioxidant, inochengetedza ganda kubva pakupisa kwezuva, ndeye beta-carotene. Iyo yakawanda mumichero nemaruva emarangi, zvakadai semakaroti, mbatatata, dzungu, mango, apricots nemakate. Miti yemashizha emuGreen - sipinashi, watercress uye broccoli - vanewo pfuma mu beta-carotene. Masayendisiti masayendisiti anotaura kuti kudzivirira kugamuchirwa kwe beta-carotene kwevhiki gumi kuchadzivirira kubva kunezuva.

Chidzidzo chevakadzi 4 000 chakaratidza kuti avo vaidya zvekudya zvine marefu emuvhitimu C vaiva nemakwenzi mashomanana, ichi chidimbu chisingadikanwi nevakadzi kubva pakusunungurwa kwezuva. Saka vitamini C uye E, iyo inonatsa masero emagetsi kubva pakushatisa radicals isina kuumbwa yakaumbwa kana yakazarurwa nemirairo yezuva, inobatsira paganda re-antioxidants. Vitamini C inowanikwa mumicrorus, black currant, kiwi, berries uye watercress. Vitamini E - yakamera gorosi, marimu, maorivhi, sunflower uye mafuta ezviyo. Kuwedzera mafuta emuorivhi kumashizha, avocado slices, nutsvina isina tsvina uye mbeu ndezvimwe zvikonzero mukuchengetedza ganda, sezvo kuwedzera kune vitamin E vane mafuta anochengetwa. Aya mafuta anopinda mukati mezvikamu zveganda uye kudzivirira kusvibiswa kwesero. Izvo zvinoitawo kuti kuwedzerwa kukuru kwezvokudya kubva kuLycopene uye beta-carotene.

Kumira kunze ndiBrazil nuts. MuRussia ivo vakaonekwa munguva ichangopfuura, asi yekare yeEurope inovaziva kubva pakufamba kweSpain kwevanokunda. Aya mazinga anobatsira pakudzivirira kubva pakubuda kwezuva, kwete chete nekuda kwekuvapo kwavo mavitamini E nemafuta monounsaturated, asiwo zvinyorwa zve selenium. Inonyatsochengetedza masero echechi kubva kumagetsi e-ultraviolet, izvo vatsvakurudzi veYunivhesiti yeEdinburgh havana kumboona maitiro ekukuvadzwa mumasero ne selenium mushure mekudzivirira kweVV, sekunge kuti vakanga vasina irradiated. Dermatologists vanokurudzira nokuda kwechiitiko ichocho chinobatsira kudya anenge gumi nutsitsi dzeBrazil pazuva. Pakati pezvimwe zvinorayirwa maitiro - hove, shellfish, mazai.

Mukuwedzera kune ganda, maziso anofanira kudzivirirwa kubva kune zvinokuvadza zvezuva. Pano vanobatsira vashandi i lutein uye zeaxanthin. Aya antioxidants anowanikwa munzvimbo yakatsvuka yeziso uye anoita semasikati emasikirwo emasikirwo, kuisa mavara eVV. Vanodya mishonga vanogadzira nyemba dzemavara uye mapepa patafura, kupfuura avo vane, uye vatozivikanwa kwatiri miriwo miriwo, kabichi, sipinashi, broccoli.

Muhondo yekudzivirira ganda, zvinwiwa, mashizha uye michero yemichero, green tea inobatanidzwa. Zvinonzwisisika kuti majisi anodzokorora mabasa e "mavambo makuru", asi pano muviru yeti ine makatekine anogadziriswa. Vatsvakurudzi veGermany vakaenzanisa migumisiro yemapoka maviri evakadzi, mumwe wavo wevhiki rimwe nerimwe kwemavhiki gumi nemaviri akanwa mukombe wegreen tea, uye umwe haana kuugamuchira. Muboka rokutanga rekukuvadzwa kubva zuva raive 25 muzana zvisizvo zvishoma zvichienzaniswa nemhengo dzeboka rechipiri.

Vaya vanoda kutapira vari kufara - zvinonyatsogadziriswa kuti mamwe chocolate tsvuku inoshanda sechando chezuva. Vatsvakurudzi vemavhiki gumi nemaviri zuva rega rega vakapa mapoka akasiyana-siyana emagiramu 20 echokoti yakasara uye yakakwirira mukocoa. Lucky kune avo vainge vane chokoti yakasviba - ganda ravo raive rinopesana nemirairo yeVV. Mafuta anowanikwa muCocoa anoita zvishamiso.