Almond Walnut
Almond ndiyo inowanzopa mavitamini E uye, zvechokwadi, inobatsira pane zvose zvehutano hweganda uye utano hwomuviri wose. Uyu muti unobatsira chaizvo, sezvo une mazana nemakumi mashanu kubva muzana mavitamini E kubva pane zvido zvezuva nezuva zvemuviri. Ivitamini ine zvine mafuta zvinogadzirisa zvakanyatsonaka ganda rinomira, uye antioxidants ichadzivirira kusati yasakara uye kuparara kweganda.
Mango
Mangi yakazadzwa ne vitamin A, iyo inodiwa kudyora ganda rechiso, nokuti rinodzorera masero eganda uye rinotsigira hupenyu hwavo hwemazuva ose. Nekushayikwa kwevhitamini iyi, ganda rinooma uye rinopisa. Vitamin A inorwisa antioxidant, inoderedza migumisiro yekusununguka kwemasimba anokonzera kukwegura kweganda. MuMango ine makore makumi masere kubva muzana emu vitamini aya kubva pane zvinodiwa zvemuviri. Mukuwedzera, mango ichava yakanaka kwete chete kweganda, asi kune chimiro, sezana zana remichero inongova makumi manomwe emakori.
Kuchengetedza
Kutaura pamusoro pezvigadzirwa zveganda rehuni, hatigone kutadza kutaura avocado. Muchibereko ichi chine ruvara uye chine ruvara, huwandu hwezvakakosha zvemafuta anokosha uye mavitamini B, anopa zvokudya zveganda kubva mukati. Zvinyorwa zvinonyanya kukosha kuti niacin, inonzi vitamin B3, inoita basa rinokosha muhutano hweganda uye ine simba rinopesana nekuputika. Iyi vitamini inobatsira kubvisa ruvara uye kutsamwa kweganda, uye rinoporesa nyuchi. Mune michero imwe, iyoacac avocado inenge inenge makumi matatu muzana yezvinodiwa zuva nezuva.
Cottage Cheese
Munhu wose anoziva kuti zvokudya zvekudya zvinoshandiswa pakusimbisa mapfupa uye ganda remuganda. Asi haasi munhu wese anoziva kuti kwete chete calcium, asiwo mineral yakafanana selenium, inoita kottage cheese chinhu chinokosha chekuchengetedza runako nevechidiki rweganda. Nekubatana kwe selenium ne vitamine E, yakasimba zvikuru antioxidant inoumbwa inokwanisa kurwisa chiito chekusununguka kwemasimba. Panewo mafungiro ayo ano mineral anobvisa marwadzo uye anodzivirira kurwere chekenza yeganda.
Oysters
Kushandiswa kweiyster haigone kubatsira asi kuratidzira paganda nenzira inobatsira, nokuti oyster ndiyo inonyanya kukosha zinc. Zinc inofanirwa mukurapwa kwemakwenzi akadai semakine. Mushure mezvose, kukanganisa kwechikamu ichi, icho chinonzwika mukugadzirwa kwe sebum, kunotungamirira pakuumbwa kwemakwenzi. Zvokudya zvinowedzerwa nezinc zvinongobvisa chete maronda, asiwo zvinowedzera kubudiswa kwe elastin.
Acerola (Barbados cherry)
IBarbados cherry inowedzera mavitamini C akawanda kupfuura mamwe ose. Pamwechete, mune imwe cherry yakadaro pane 100% yehuwandu hwevhitamini kubva pane zvido zvezuva nezuva zvemuviri. Vitamini C inorwisa antioxidant ine simba rinobatsira paganda rechiso, rinotapira makwinya zvakanaka uye rinoporesa mamwe maronda eganda.
Magirasi egorosi
Irosi yegorosi ihwo hutumbi hwehuyo hunobva pauri. Iine nhamba huru yezvinhu zvose zvinodiwa. Mukuwedzera kune macronutrients, amino acids uye mavitamini akawanda, gorosi mishonga ine biotin inokosha kuhutano uye utano hweganda. Mamwe mazamu mashoma, zuva rega rega akawedzerwa kune yogurt, zvichave zvakakwana kudyisa muviri ne biotin.
Mbatata yakabikwa "muyunifomu"
Pasina mubvunzo, kusiyana nemafuta echiFrench echikafu, akabikwa muzamu mbatata zvakakosha zvikuru paganda nemuviri zvakakwana. Mune imwe yakabikwa "muyunifomu" mbatata inosvika makumi manomwe kubva muzana yezvido zvezuva nezuva zvemhangura. Mhangura inobatanidza ne zinc uye vitamini C, iyo inowedzera kuumbwa kwemapuroteni anobatana, akadai se elastin, anotsigira chimiro cheganda. Nekushaya kwemhangura mumuviri, ganda rinotarisa risina upenyu uye rakaoma, sezvo kupora kwaro kunowedzera.
Flax mafuta
Flukisi yefuta inowedzerwa ne omega-3 fatty acids, iyo inonyanya kukosha yehutano hweganda. Kushandisa kwezuva rimwe chete teaspoon imwe yemafuta kuchapa muviri miitiro inodiwa yemafuta acids uye inobatsira kunyorova ganda. I-acids yeboka iri inoparadza sebum, isina kubvongodza yakavharidzirwa peres peganda, nokudaro kudzivirira kuumbwa kwemakwenzi. Mune zvakawanda, omega-3 fatty acids inowanikwawo muhove.
Mushroom
Mbeu dzinoshanda sechikonzero chekugadzirira kwezvokudya zvakawanda uye inobva kune mavhithamini B uye riboflavin - kwete chinhu chakakosha cheganda rakanaka. Riboflavin inobvisa kukanganisa kweganda kunokonzerwa ne redheads, uye inotorawo chikamu mukudzorera mishonga yeganda uye kuvimbisa kushanda kwayo.