Udindo wa mankhwala mu kuteteza khungu lathu ku dzuwa

Njira yabwino kwambiri yodzitetezera kuti usawotchedwe ndi dzuwa ndikutuluka kunja kwa dzuwa ndikugwiritsa ntchito maonekedwe. Komabe, kufufuza kwa akatswiri a dermatologists kwasonyeza kuti mankhwala ena amathandizanso kuteteza khungu lathu. Kuphatikiza ndi kugwiritsa ntchito dzuwa ndi malo osungira dzuwa kuyambira 11: 00 mpaka 3 koloko masana amadzipangira okha kudziteteza okha ndi chakudya. Iwo adatsimikiza kuti chiwerengero cha chitetezo cha zakudya chimakhala chofanana ndi njira zachikhalidwe, zomwe zikutanthauza kuti zakudya zosiyanasiyana zikhoza kuikidwa pa mndandanda wa mankhwala omwe angathe kutetezedwa kuti asatenthe dzuwa. Pamodzi ndi akatswiri owona za zakudya za dermatologists anapereka mndandanda wa zakudya zomwe zingapangitse thupi kukhala lochepa kuposa mimba yokha.

Mtsogoleri wosatsutsika mndandandawu ndi phwetekere. Mtundu wake wofiira umapezeka chifukwa cha kukhala ndi antioxidant lycopene, zomwe zimapangitsa kuti khungu lathu likhale losagwirizana ndi dzuwa. Malingana ndi kafukufuku, akuluakulu omwe amadya supuni 5 za phalapwete pa tsiku 5 anali ndi chitetezo choposa 33 peresenti yoteteza kutentha kwa dzuwa (zofanana ndi SPF 1.3) kusiyana ndi omwe sanatero. Chinthu chinanso chofunika kwambiri cha chakudya cha phwetekere ndi kuchuluka kwa chiwindi, popanda khungu lomwe limakula, limatayika, ndipo makwinya amaonekera. Chochititsa chidwi, kuti lycopene imapezeka mu tomato wambiri kuposa zatsopano ndipo thupi lathu limapindula kwambiri.

Mankhwalawa amapezeka m'matumbo ndi zipatso za pinki.

Wina antioxidant, womwe umateteza khungu kutentha, ndi beta-carotene. Zambiri mwa zipatso zamasamba ndi zamasamba, monga kaloti, mbatata, dzungu, mango, apricots ndi mavwende. Zomera zamasamba - sipinachi, watercress ndi broccoli - zimakhala ndi beta-carotene. Asayansi a ku Germany amanena kuti njira yowateteza ya beta-carotene kwa milungu khumi idzateteza ku dzuwa.

Kafukufuku wa amayi okwana 4,000 anasonyeza kuti iwo amene adya zakudya zomwe ali ndi mavitamini C apamwamba amakhala ndi makwinya ochepa, mbali iyi sichikondedwa ndi amayi kuti asawone kuwala kwa dzuwa. Choncho mavitamini C ndi E, omwe amayeretsa maselo a khungu kuti asawononge zinthu zowonongeka zomwe zimapangidwira pang'onopang'ono ndi kuwala kwa dzuwa, zimathandiza pakhungu la antioxidants. Vitamini C imapezeka mu citrus, black currant, kiwi, zipatso ndi watercress. Vitamini E - inamera tirigu, mtedza, maolivi, mpendadzuwa ndi mafuta a chimanga. Kuwonjezera mafuta a ma saladi, magawo a avocado, mtedza wosakanizidwa ndi mbewu ndi zina zowonjezera poteteza khungu, chifukwa kuwonjezera pa vitamini E iwo ali ndi mafuta odzaza mafuta. Mafutawa amalowa m'magawo ndi kuteteza selo kuwonongeka. Zimathandizanso kuti chakudya chikhale chokwanira kuchokera ku lycopene ndi beta-carotene.

Kuima kunja ndi mtedza wa Brazil. Ku Russia iwo adawonekera posachedwa, koma Ulaya yakale imadziwa iwo kuyambira maulendo a ku Spain omwe akugonjetsa adaniwo. Mitedza imeneyi imathandiza kuteteza ku dzuwa, osati chifukwa cha kukhalapo kwa vitamini E ndi mafuta omwe amapezeka, komanso ndi selenium. Zili motetezeka kwambiri kuteteza maselo a khungu ku mazira a ultraviolet, omwe ofufuza a pa yunivesite ya Edinburgh sanazindikire momwe zowonongeka m'maselo ndi selenium zitatha kuwotcha dzuwa, ngati kuti sizinawotchedwe. Dermatologists amalangiza chifukwa cha zotsatira zopindulitsa kudya pafupi mtedza wa mafuta a Brazil pa tsiku. Zina mwazinthu zopangidwa - nsomba, nkhono, mazira.

Kuwonjezera pa khungu, maso ayenera kutetezedwa ku zotsatira zovulaza za dzuwa. Apa othandizira othandizira ali ndi lutein ndi zeaxanthin. Ma antioxidants awa ali mu chikasu cha diso ndipo amachita monga magalasi achilengedwe, kusungira ma dzuwa. Nutritionists amapereka nyemba zobiriwira ndi nandolo pa tebulo, oposa iwo ali ndi, ndipo kale tidziwika kwa ife ndiwo zamasamba, kabichi, sipinachi, broccoli.

Polimbana ndi kuteteza khungu, zakumwa, masamba ndi zipatso zam'madzi, tiyi wobiriwira akugwira ntchito mwakhama. Zikuwonekeratu kuti juzi zimaphatikizapo ntchito zawo "zoyambira", koma pano mu tiyi wobiriwira muli makatekini oletsa antioxidants. Ofufuza a ku Germany anayerekezera zotsatira za magulu awiri a akazi, mmodzi mwa iwo kwa milungu khumi ndi awiri amamwa chikho cha tiyi tsiku lililonse, ndipo winayo sanalandire. Mu gulu loyamba la kuvulala kwa dzuwa linali 25 peresenti poyerekeza ndi mamembala a gulu lachiwiri.

Okonda zokoma akusangalala - zimatsimikiziridwa kuti chokoleti chamdima chimakhala ngati kuwala kwa dzuwa. Ochita kafukufuku wa masabata khumi ndi awiri tsiku ndi tsiku amapereka magulu osiyana a magalamu 20 a chokoleti choyera komanso okwera ku kakale. Lucky kwa iwo omwe anali ndi chokoleti yakuda - khungu lawo linali lopambana kawiri ndi dzuwa. Mitundu ya flavonols yomwe imapezeka ku kakale imadabwitsa.