Abinci mai gina jiki yana da mahimmanci ga lafiya. Abincin da ba shi da kyau yana iya lalata metabolism ɗin ku, ya haifar da kiba, har ma yana cutar da gabobin jiki kamar zuciya da hanta.
Amma abin da kuke ci kuma yana shafar wata gabo - fatar ku.
Yayin da masana kimiyya ke ƙarin koyo game da abinci da kuma jiki, ana samun ƙarin shaida cewa abin da kuke ci zai iya tasiri sosai ga lafiya da tsufa na fata.
Wannan labarin ya dubi 12 mafi kyawun abinci don kiyaye lafiyar fata.
Table na abubuwan ciki
1. Kifin mai
Kifi mai mai, irin su salmon, mackerel da herring, abinci ne masu kyau ga lafiyayyen fata. Suna da wadata a cikin omega-3 fatty acid, waɗanda ke da mahimmanci don kiyaye lafiyar fata (1).
Omega-3 fatty acids suna da mahimmanci don kiyaye fata mai kauri, supple da hydrated. A gaskiya ma, rashi a cikin omega-3 fatty acid na iya haifar da bushewar fata (1, 2).
Omega-3 fatty acid da ake samu a cikin kifi yana rage kumburi, wanda zai iya haifar da ja da kuraje. Suna iya ma sa fatar jikinka ta zama ta kasa kula da hasken rana mai cutarwa (2, 3).
Wasu nazarin sun nuna cewa abubuwan da ake amfani da man kifi na iya magance kumburi da yanayin da ke shafar fata, irin su psoriasis da lupus (4).
Kifi mai mai kuma shine tushen bitamin E, ɗaya daga cikin mafi mahimmancin antioxidants ga fata. Samun isasshen bitamin E yana da mahimmanci don kare fata daga lalacewa da kumburi mara kyau (5).
Wannan nau'in abincin teku kuma shine tushen furotin mai inganci, wanda ya zama dole don kiyaye ƙarfi da amincin fatar jikin ku (5).
A ƙarshe, kifi yana ba da zinc, ma'adinai mai mahimmanci don daidaita kumburi, samar da sababbin kwayoyin fata, da lafiyar fata gaba ɗaya. Rashin sinadarin Zinc na iya haifar da kumburin fata, lalacewa, da jinkirin warkarwa (6).
Abinda ke ciki Nau'o'in kifi mai mai, irin su salmon, suna ɗauke da sinadarai masu kitse na omega-3 waɗanda za su iya rage kumburi da kiyaye fata. Har ila yau, suna da kyakkyawan tushen furotin mai inganci, bitamin E da zinc.
2. Lauyoyi
Avocados na da yawan kitse masu lafiya. Wadannan kitse suna da amfani ga ayyuka da yawa a jikinka, gami da lafiyar fatar jikinka (7).
Samun isassun waɗannan kitsen yana da mahimmanci don kiyaye fata ta lumshe da ruwa.
Wani bincike na mata sama da 700 ya gano cewa yawan cin kitse mai yawa - musamman nau'in kitse masu lafiya da aka samu a cikin avocado - yana da alaƙa da fata mai laushi da na roba (8).
Har ila yau, shaidar farko ta nuna cewa avocado ya ƙunshi mahadi waɗanda zasu iya kare fata daga lalacewar rana. Lalacewar UV ga fata na iya haifar da wrinkles da sauran alamun tsufa (8, 9).
Avocados kuma kyakkyawan tushen bitamin E ne, muhimmin maganin antioxidant wanda ke taimakawa kare fata daga lalacewar oxidative. Yawancin Amurkawa ba sa samun isasshen bitamin E a cikin abincinsu.
Abin sha'awa shine, bitamin E yana bayyana ya fi tasiri idan aka haɗa shi da bitamin C (5).
Vitamin C kuma yana da mahimmanci ga lafiyar fata. Fatarku tana buƙatar ta don ƙirƙirar collagen, wanda shine babban furotin tsarin da ke ba da ƙarfi da lafiya (10).
Rashin bitamin C yana da wuya a kwanakin nan, amma alamun da aka saba da su sun haɗa da bushe, m, fata mai laushi wanda ke da wuya a yi rauni.
Vitamin C kuma antioxidant ne wanda ke kare fata daga lalacewar oxidative - wanda rana da muhalli suka haifar - wanda zai iya haifar da alamun tsufa (10).
Sabis na gram 100, ko kusan 1/2 na avocado, yana ba da 10% na Reference Daily Intake (RDI) don bitamin E da 17% na Shawarwari Kullum Allowance don bitamin C (11).
Abinda ke ciki Avocado yana da wadataccen kitse masu amfani kuma yana ɗauke da bitamin E da C, waɗanda ke da mahimmanci ga lafiyar fata. Sun kuma ƙunshi mahadi waɗanda zasu iya kare fata daga lalacewar rana.
3. Kwayoyi
Walnuts suna da halaye da yawa waɗanda ke sa su zama babban abinci don lafiyayyen fata.
Su ne tushen tushen mahimman fatty acids, kitse waɗanda jikinka ba zai iya yin da kansa ba.
A gaskiya ma, sun fi yawancin kwayoyi a cikin omega-3 da omega-6 fatty acids (12, 13).
Abincin da ke da wadata a cikin omega-6 fatty acids zai iya inganta kumburi, ciki har da yanayin fata mai kumburi kamar psoriasis. Ya bambanta, omega-3 fatty acid yana rage kumburi a cikin jiki, ciki har da fata (13).
Ko da yake omega-6 fatty acids suna da yawa a cikin abincin Yammacin Turai, tushen albarkatun mai omega-3 ba su da yawa. Tun da kwayoyi sun ƙunshi adadi mai kyau na waɗannan fatty acid, za su iya magance amsawar kumburi zuwa wuce haddi na omega-6.
Bugu da ƙari, ƙwaya tana ɗauke da wasu sinadarai waɗanda fatar jikinka ke buƙatar yin aiki da kyau kuma ta kasance cikin koshin lafiya.
Oza daya (gram 28) na gyada ya ƙunshi kashi 6% na RDI don zinc, wanda ke da mahimmanci don fatar jikin ku ta yi aiki yadda ya kamata a matsayin shinge, da kuma warkar da rauni da yaƙi da ƙwayoyin cuta da kumburi (14).
Kwayoyi kuma suna samar da ƙananan adadin antioxidants bitamin E, bitamin C da selenium, baya ga gram 4 zuwa 5 na furotin a kowace oza (gram 28) (12).
Abinda ke ciki Kwayoyi sune tushen tushen mahimmancin mai, zinc, bitamin E, selenium da furotin, duk abubuwan gina jiki da fatar jikinku ke buƙatar zama lafiya.
4. Tsiran sunflower
Gabaɗaya, ƙwaya da tsaba sune tushen abubuwan gina jiki masu haɓaka fata.
Kwayoyin sunflower babban misali ne.
Oza daya (gram 28) na tsaba sunflower ya ƙunshi 37% na RDI don bitamin E, 32% na RDI don selenium, 10% na RDI don zinc, da gram 5,4 na furotin (15).
Abinda ke ciki 'Ya'yan sunflower suna da kyakkyawan tushen gina jiki, ciki har da bitamin E, muhimmin antioxidant ga fata.
5. Dankali mai dadi
Beta-carotene wani sinadari ne da ake samu a cikin tsirrai.
Yana aiki kamar provitamin A, ma'ana ana iya canza shi zuwa bitamin A cikin jikin ku.
Ana samun beta-carotene a cikin lemu da kayan lambu kamar karas, alayyahu, da dankali mai daɗi (5, 16).
Dankali mai dadi shine tushen tushe - 100g na dafaffen dankalin turawa ya ƙunshi isasshen beta-carotene don samar da kusan sau huɗu RDI na bitamin A (17).
Carotenoids kamar beta-carotene suna kiyaye lafiyar fata ta yin aiki azaman fuskar rana ta halitta.
Lokacin cinyewa, ana shigar da wannan maganin antioxidant a cikin fata kuma yana kare ƙwayoyin fata daga bayyanar rana. Wannan zai iya taimakawa wajen hana kunar rana, mutuwar tantanin halitta, da bushewa, fata mai laushi.
Abin sha'awa shine, yawan adadin beta-carotene kuma yana iya ƙara launin ruwan lemu mai dumi a cikin fata, yana ba da gudummawa ga bayyanar lafiya (5).
Abinda ke ciki Dankali mai dadi shine kyakkyawan tushen beta-carotene, wanda ke aiki azaman fuskar rana kuma yana iya kare fata daga lalacewar rana.
6. Barkono Ja ko Rawaya
Kamar dankali mai dadi, barkono shine kyakkyawan tushen beta-carotene, wanda jikin ku ya canza zuwa bitamin A.
Kofi daya (gram 149) na jajayen barkono ya ƙunshi daidai da 92% na RDI na bitamin A (18).
Hakanan yana daya daga cikin mafi kyawun tushen bitamin C, wanda ya zama dole don ƙirƙirar collagen na furotin wanda ke kiyaye fata da ƙarfi da ƙarfi. Kofi ɗaya kawai (gram 149) na barkono barkono yana ba da kashi 317% na shawarar yau da kullun na bitamin C (18).
Wani babban binciken lura a cikin mata yana da alaƙa da yawan shan bitamin C tare da rage haɗarin wrinkled da bushewar fata tare da shekaru (19).
Abinda ke ciki Barkono ya ƙunshi ɗimbin beta-carotene da bitamin C, abubuwa biyu masu muhimmanci ga fata. Ana kuma buƙatar Vitamin C don ƙirƙirar collagen, furotin tsarin da ke ƙarfafa fatar jikin ku.
7. Brokoli
Broccoli yana cike da ma'adanai da bitamin da yawa masu mahimmanci ga lafiyar fata, ciki har da zinc, bitamin A, da bitamin C (20).
Hakanan yana dauke da lutein, carotenoid mai aiki kamar beta-carotene. Lutein yana kare fata daga lalacewar oxidative wanda zai iya sa ta bushe kuma ta bushe.
Amma furannin broccoli kuma sun ƙunshi wani fili na musamman da ake kira sulforaphane, wanda yana da fa'idodi masu ban sha'awa. Yana iya ma yana da tasirin maganin ciwon daji, gami da kan wasu nau'ikan ciwon daji na fata (21, 22).
Sulforaphane kuma wakili ne mai ƙarfi na kariya daga illar rana. Yana aiki ta hanyoyi biyu: ta hanyar kawar da radicals masu cutarwa da kunna wasu tsarin kariya a cikin jikin ku (22, 23).
A cikin gwaje-gwajen dakin gwaje-gwaje, sulforaphane ya rage adadin ƙwayoyin fata da haskoki UV suka lalata da kashi 29%, tare da kariya har zuwa sa'o'i 48. Shaidu sun nuna cewa sulforaphane na iya kula da matakan collagen a cikin fata (23).
Abinda ke ciki Broccoli shine tushen tushen bitamin, ma'adanai da carotenoids masu mahimmanci ga lafiyar fata. Har ila yau yana dauke da sulforaphane, wanda zai iya taimakawa wajen hana ciwon daji da kuma kare fata daga kunar rana.
8. tumatir
Tumatir babban tushen bitamin C ne kuma ya ƙunshi dukkan manyan carotenoids, gami da lycopene.
Beta-carotene, lutein, da lycopene an tabbatar da su don kare fata daga lalacewar rana. Hakanan suna iya taimakawa hana wrinkles (24, 25, 26).
Tun da tumatir ya ƙunshi dukkan manyan carotenoids, abinci ne mai kyau don kiyaye lafiyar fata.
Yi la'akari da haɗa abinci mai arziki a cikin carotenoids, irin su tumatir, tare da tushen mai, kamar cuku ko man zaitun. Fat yana ƙara ɗaukar carotenoids (27).
Abinda ke ciki Tumatir shine tushen tushen bitamin C da duk manyan carotenoids, musamman lycopene. Wadannan carotenoids suna kare fata daga lalacewar rana kuma zasu iya taimakawa wajen hana wrinkles.
9. soya
Soya yana ƙunshe da isoflavones, nau'in mahaɗan tsire-tsire waɗanda zasu iya kwaikwayi ko toshe estrogen a jikinka.
Isoflavones na iya amfana da sassa da yawa na jikin ku, gami da fatar ku.
Wani ɗan ƙaramin bincike a cikin mata masu matsakaicin shekaru ya gano cewa amfani da isoflavones na yau da kullun na soya isoflavones na tsawon makonni 8 zuwa 12 yana rage ƙyalli masu kyau da haɓakar fata (28).
A cikin matan da suka shude, waken soya na iya inganta bushewar fata kuma yana ƙara collagen, wanda ke taimakawa fatar jikinku sumul da ƙarfi (29).
Wadannan isoflavones ba wai kawai suna kare kwayoyin jikin ku daga lalacewa ba, har ma suna kare fata daga haskoki na UV, wanda zai iya taimakawa wajen hana wasu cututtuka na fata (30, 31, 32).
Abinda ke ciki Soya ya ƙunshi isoflavones, wanda ke inganta wrinkles, collagen, elasticity na fata da bushe fata, yayin da yake kare fata daga lalacewar UV.
10. Dark Chocolate
Idan kana buƙatar ƙarin dalili guda ɗaya don cin cakulan, ga shi: Illar koko a kan fata na da ban mamaki.
Bayan makonni 6 zuwa 12 na amfani da yau da kullun na foda mai arzikin antioxidant, mahalarta binciken sun sami kauri, fata mai laushi.
Fatar su kuma ba ta da ƙarfi da ƙumburi, ba ta da saurin kamuwa da kunar rana, kuma tana da mafi kyawun zagayawa na jini, wanda ke ba da ƙarin abubuwan gina jiki ga fata (33).
Wani binciken ya gano cewa cinye gram 20 na cakulan duhu mai arzikin antioxidant a kullum zai ba da damar fata ta jure ninki biyu na hasken UV kafin kona fiye da cin cakulan low-antioxidant (34).
Wasu bincike da yawa sun nuna irin wannan sakamako, ciki har da inganta bayyanar wrinkles. Duk da haka, ka tuna cewa aƙalla binciken daya bai sami tasiri mai mahimmanci ba (34, 35, 36, 37).
Tabbatar zaɓar cakulan duhu tare da aƙalla 70% koko don haɓaka fa'idodi da rage yawan sukari.
Abinda ke ciki Cocoa yana ƙunshe da antioxidants waɗanda zasu iya kare fata daga kunar rana. Wadannan antioxidants kuma zasu iya inganta wrinkles, kauri na fata, hydration, yaduwar jini da rubutun fata.
11. Koren shayi
Koren shayi na iya kare fata daga lalacewa da kuma tsufa.
Abubuwan da aka samo a cikin koren shayi ana kiran su catechins kuma suna taimakawa inganta lafiyar fata ta hanyoyi da yawa.
Kamar sauran abincin da ke dauke da antioxidants, koren shayi na iya taimakawa kare fata daga lalacewar rana (38, 39, 40).
Wani bincike na makonni 12 na mata 60 ya nuna cewa shan koren shayi a kullum zai iya rage jajayen da rana ke haifarwa da kashi 25%. Koren shayi kuma yana inganta damshin fata, taurin kai, kauri, da elasticity (41).
Kodayake koren shayi babban zaɓi ne ga fata mai lafiya, ƙila za ku so ku guje wa shan shayin ku da madara. An nuna madara don rage tasirin antioxidants na kore shayi (42).
Abinda ke ciki Catechins da aka samu a cikin koren shayi sune antioxidants masu ƙarfi waɗanda zasu iya kare fata daga lalacewar rana, rage ja, da haɓaka hydration, kauri, da elasticity.
12. jan giya
Jar ruwan inabi ya shahara da ƙunshi resveratrol, wani fili da ke fitowa daga fatun jajayen inabi.
Resveratrol sananne ne don fa'idodin kiwon lafiya da yawa, gami da rage tasirin tsufa.
Binciken gwajin-tube ya nuna yana iya rage jinkirin samar da radicals masu cutarwa, waɗanda ke lalata ƙwayoyin fata kuma suna haifar da alamun tsufa (7, 43).
Abin takaici, babu wata shaida cewa adadin resveratrol da kuke samu daga gilashin jan giya ya isa ya yi tasiri a kan fata. Kuma tun da jan giya giya ne na giya, yana da illa a sha shi da yawa.
Ba a ba da shawarar fara shan jan giya kawai saboda amfanin lafiyarsa. Koyaya, idan kun riga kun cinye a cikin matsakaici, zaku iya jin daɗin jan giya azaman abin sha na zaɓinku.
Abinda ke ciki Resveratrol, sanannen antioxidant da aka samu a cikin jan giya, na iya rage saurin tsufa a cikin fata ta hanyar canza radicals masu lalata fata.
Sakamakon karshe
Abin da kuke ci zai iya yin babban tasiri ga lafiyar fata.
Tabbatar cewa kun sami isassun kayan abinci masu mahimmanci don kare fata. Abincin da ke cikin wannan jeri babban zaɓi ne don kiyaye fata lafiya, ƙarfi, da kyan gani.
