Tchulani zinthu zoletsedwa . Ndikofunika kuchotsa zosungiramo, mitundu yojambula, zakudya zomwe ziri ndi mafuta ambiri, zakudya zamchere komanso zamchere. Ngakhale yamapichesi amchere, chimanga, nandolo, mananayi, tomato wosakaniza, nkhaka, ndi adani oopsa a kukongola ndi unyamata wathu.
Kuuma ndi kuyang'ana nthawi zambiri zimapezeka ndi zakudya zochepa. Kuperewera kwa mafuta kumapangitsa kuti khungu likhale lofewa komanso lokhazikika, limateteza ma vitamini A. Ngati thupi liri lopanda vitamini, ngakhale dzuwa lisanawononge khungu, lidzakalamba. Ndi mphamvu ya ultraviolet kumathandiza kulimbana ndi vitamini A. Zomwe vitamini A zimadya ndizo zamasamba ndi zipatso za lalanje. Muzikhala zovuta kwa ambulansi, mukhoza kugula kirimu chopatsa thanzi ndi vitamini A zomwe zimakhudza. Zotsatira zake zimakhala zokhazikika komanso zosatha.
Kusakalamba msinkhu. Malingana ndi kafukufuku wa cosmetologists ndi madokotala chifukwa cha zinthu zotulutsa radioactive ndi zitsulo zolemera, khungu limagonjetsa msinkhu wokalamba. Kwenikweni, iwo amasokonezedwa ndi antioxidants. Izi zikuphatikizapo mavitamini A, E, C, ndi PP. Mavitamini amatetezedwa ku zovulaza, zomwe zimagwiritsidwa ntchito ndi chilengedwe, kuteteza khungu.
Mavitamini kuti amayi aziwongolera khungu kuchokera ku okosijeni ndi kuyanika
Amaonjezeranso kukana mazira a ultraviolet. Maziko aakulu ndi tiyi wobiriwira, uchi, mavwende, zipatso, tsabola wa ku Bulgaria, maolivi, tomato, maekisi, saladi wobiriwira, broccoli.
Chithandizo chabwino cha kukalamba msanga sizowononga antioxidants zokha, komanso zotulutsa mankhwala. Izi ndi mbewu zosiyana, zakudya zowonjezera. Zitsulo zakutchire zimachotsa slag m'matumbo. Ndiye poizoni amatha, khungu limakhala lokongola kwambiri. Koma muyenera kusamala, chifukwa kuchulukitsitsa kwa mchere kungabweretse m'mimba matenda. Zomwe zimayambira ndi zipatso, ndiwo zamasamba, tirigu, bran, makamaka omwe sakhala otentha.
Kutupa ndi makwinya
Mwinamwake mulibe mafuta okwanira a polyunsaturated okwanira. Mafuta amenewa, amachulukitsa khungu la khungu, amapereka chitetezo cha khungu komanso amathandiza kwambiri kuti thupi likhale ndi mphamvu. Ndi mafuta omwe amachititsa kuti mafuta awonjezeke komanso kuti amawotchera mphamvu. Mafuta amchere a Polyunsaturated amakhala ndi mankhwala ofewa mankhwala ofewetsa tuvi ndi choleretic, amachepetsa magazi. Komanso zimathandizira kuti cholesterol mu magazi chichepetse.
Zomwe zimayambira ndizo herring, trout, mackerel, tuna, salimoni, mtedza, hazelnut, amondi, mbewu za dzungu, sesame ndi mafuta a masamba. Kuperewera kwa vitamini C kungakhudze maonekedwe a makwinya oyambirira. Izi vitamini amasungira ang'onoang'ono makwinya omwe amawoneka, amalepheretsa mapangidwe akuya makwinya. Koma muyenera kudziwa kuti pamene mukuphika kudya, ndikutentha kwa nthawi yayitali, vitamini C yawonongeka, choncho ndi bwino kudya zipatso zowonongeka ndi zipatso zatsopano, masamba osasakaniza ndi atsopano.
Mtundu wosasunthika ndi flabbiness
Vitamini H-biotin ikulimbana nawo. Ndikofunika kwambiri kwa khungu lokongola, kuti akhalebe ndi khungu labwino. Magwero a vitamini H ndi yisiti ya brewer, mkaka, dzira yolk, chiwindi, mtedza.
Ming'alu ndi zilonda
Nchifukwa chiyani mabalawo amachiza molakwika ndi ming'alu akuwonekera? Mwinamwake, tilibe mankhwala okwanira omwe ali ndi mapuloteni. Chitukuko chachikulu: Turkey, nkhuku, nsomba. Amapereka thupi lathu ndi amino acid ndi mapuloteni, omwe ndi ofunikira kuti khungu liziyambiranso. Zomwe zingayambitse vutoli ndi kusowa kwa michere ndi mavitamini m'thupi. Chifukwa cha izi, matenda amabwezeretsedwa, mphamvu imapangidwa, popanda michere mu thupi palibe kanthu. Koma tonsefe timasowa maselo ofunika kwambiri a mapuloteni. Zoipa zachilengedwe, mowa, caffeine, kupanikizika nthawi zonse ndi zoipa kwa michere mu thupi. Chifukwa chopanda mavitamini, ukalamba umakhala woonekera kwambiri, khungu ndilobwezeretsa, matenda amapezeka nthawi zambiri, zomwe zimachitika m'thupi zimachepa kwambiri. Mu chakudya chosakanizidwa, mulibe michere. Gwero lalikulu ndi chakudya chakuda.
Kufiira
Kawirikawiri chifukwa chofiira ndi chakudya chakuthwa, zakudya zokazinga, zakudya zosiyana ndi kusuta. Ngati khungu lanu liri lowala ndipo nthawi zambiri limakhala lofiira, musamachoke ku vinyo wanu wamadzi, ma soseji, fungo, fodya. Zoterezi zimathandizira kuwonjezera kupanikizika ndikukhala ndi zotsatira zoipa pamaso.
Zvezdochki
Maonekedwe awo kawirikawiri amagwirizanitsidwa ndi kusowa kwa vitamini C. Vitamini iyi imayenera kupanga collagen, imapangitsa kuti khungu likhale labwino. Ngati khungu limasowa vitamini C, khungu limakhala lopweteka, kutsekedwa kwa magazi, zomwe zimatchedwa "nyenyezi", zimatha kuchitika mosavuta. Chimodzi mwa zikuluzikulu za kukongola ndi vitamini C, ndipo monga lamulo sikokwanira kumapeto kwa nyengo yozizira komanso kumayambiriro kwa masika.
Tsopano tikudziwa kuti mavitamini ndi ofunika kuti azimayi azisintha. Potsatira malangizo awa, muyenera kuyambiranso zakudya zanu ndi kuwonjezera zinthu zomwe khungu lathu lidzafuna.