Kudya kwakakosha kune hutano. Chikafu chisina kunaka chinogona kukuvadza metabolism yako, kutungamirira kuhuremu, uye kunyange kukuvadza nhengo dzakadai semwoyo nechiropa.
Asi zvaunodya zvinokanganisawo imwe nhengo - ganda rako.
Sezvo masayendisiti anodzidza zvakawanda nezvekudya uye muviri, kune humbowo huri kukura hwekuti zvaunodya zvinogona kukanganisa zvakanyanya hutano nekuchembera kweganda rako.
Ichi chinyorwa chinotarisa 12 yezvakanakisa zvekudya kuchengetedza ganda rako rine hutano.
Zviri mukati
1. Hove dzine mafuta
Hove dzine mafuta, dzakadai sesaumoni, mackerel uye herring, chikafu chikuru cheganda rine utano. Ivo vakapfuma mu omega-3 fatty acids, izvo zvakakosha pakuchengetedza hutano hweganda (1).
Omega-3 fatty acids inodiwa kuchengetedza ganda gobvu, rakapfava uye riine mvura. Muchokwadi, kushomeka kweomega-3 fatty acids kunogona kukonzera ganda rakaoma (1, 2).
Omega-3 fatty acids inowanikwa muhove inoderedza kuzvimba, izvo zvinogona kukonzera kutsvuka uye mburwa. Vanogona kutoita kuti ganda rako risanzwe kune zuva rinokuvadza UV mwaranzi (2, 3).
Zvimwe zvidzidzo zvinoratidza kuti mafuta ehove ekuwedzera anogona kurwisa kuzvimba uye autoimmune mamiriro anokanganisa ganda rako, senge psoriasis uye lupus (4).
Hove dzine mafuta zvakare kunobva vhitamini E, imwe yeakanyanya kukosha antioxidants paganda rako. Kuwana vhitamini E yakakwana kwakakosha kuchengetedza ganda rako kubva mahara radical kukuvara uye kuzvimba (5).
Rudzi urwu rwezvokudya zvegungwa zvakare sosi yeprotein yemhando yepamusoro, inodiwa kuchengetedza simba uye kutendeseka kweganda rako (5).
Chekupedzisira, hove inopa zinc, chicherwa chakakosha pakudzora kuzvimba, kugadzira masero matsva eganda, uye hutano hwese hweganda. Kushaikwa kweZinc kunogona kukonzera kuzvimba kweganda, kukuvara, uye kunonoka kuporesa (6).
Summary Mhando dzehove dzine mafuta, dzakadai sesaumoni, dzine omega-3 fatty acids dzinogona kuderedza kuzvimba uye kuita kuti ganda rirambe rakanyorova. Ivo zvakare sosi yakanaka yemhando yepamusoro mapuroteni, vhitamini E uye zinc.
2. Magweta
Makotapeya ane mafuta akawanda ane hutano. Aya mafuta anobatsira kune akawanda mabasa mumuviri wako, kusanganisira hutano hweganda rako (7).
Kuwana zvakakwana zvemafuta aya kwakakosha kuchengetedza ganda rakapfava uye rakanyorova.
Ongororo yevakadzi vanopfuura mazana manomwe yakawana kuti kudya kwakanyanya kwemafuta akazara - kunyanya marudzi emafuta ane hutano anowanikwa mumakotapeya - aisanganiswa neganda rakapfava uye rakasimba (700).
Humbowo hwekutanga hunoratidzawo kuti makotapeya ane makomisheni anogona kudzivirira ganda rako kubva pakukuvadzwa nezuva. Kukuvadzwa kweUV paganda rako kunogona kukonzera kuunyana uye zvimwe zviratidzo zvekuchembera (8, 9).
Avocados zvakare yakanaka sosi yevhitamini E, yakakosha antioxidant inobatsira kudzivirira ganda rako kubva mukukuvadzwa kweiyo oxidative. Vazhinji vekuAmerica havawani vhitamini E yakakwana mukudya kwavo.
Sezvineiwo, vhitamini E inoratidzika kuva inoshanda zvakanyanya kana yakasanganiswa nevhitamini C (5).
Vitamin C yakakoshawo kune hutano hweganda. Ganda rako rinorida kuti rigadzire collagen, inova ndiyo puroteni huru inochengetedza ganda rako rakasimba uye rine hutano (10).
Kushaikwa kweVitamin C hakuwanzo kuitika mazuva ano, asi zviratidzo zvinozivikanwa zvinosanganisira ganda rakaoma, rakaomarara, rine makwapa rinowanzopwanya nyore.
Vitamin C zvakare ndeye antioxidant inodzivirira ganda rako kubva kune oxidative kukuvara - kunokonzerwa nezuva uye nharaunda - izvo zvinogona kutungamirira kune zviratidzo zvekukwegura (10).
A 100-gram service, kana 1/2 avocado, inopa 10% yeReference Daily Intake (RDI) yevhitamini E uye 17% yeRecommended Daily Allowance yevhitamini C (11).
Summary Avocados akapfuma mumafuta anobatsira uye ane mavhitamini E uye C, ayo akakosha kune ganda rine hutano. Anewo mishonga inogona kudzivirira ganda rako kubva pakukuvadzwa nezuva.
3. Nzungu
Walnuts ane hunhu hwakawanda hunovaita chikafu chikuru cheganda rine hutano.
Iwo ndiwo matsime akanaka eakakosha mafuta acids, mafuta ayo muviri wako haugone kugadzira wega.
Muchokwadi, iwo akakwira kupfuura mamwe akawanda nzungu mu omega-3 uye omega-6 fatty acids (12, 13).
Chikafu chakapfuma mu omega-6 fatty acids chinogona kukurudzira kuzvimba, kusanganisira kuzvimba mamiriro eganda akadai se psoriasis. Kusiyana neizvi, omega-3 fatty acids inoderedza kuzvimba mumuviri, kusanganisira paganda (13).
Kunyange zvazvo omega-6 fatty acids yakawanda muWestern diet, zvinyorwa zve omega-3 fatty acids hazviwanzoitiki. Sezvo nzungu dzine chikamu chakanaka cheaya mafuta acids, anogona kurwisa mhinduro yekuzvimba kune yakawandisa omega-6.
Pamusoro pezvo, nzungu dzine zvimwe zvinovaka muviri izvo ganda rako rinoda kushanda zvakanaka uye kugara uine hutano.
Onzi imwe (28 magiramu) yewalnuts ine 6% yeRDI ye zinc, iyo yakakosha kuti ganda rako rishande nemazvo sechivharo, pamwe nekuporesa maronda uye kurwisa mabhakitiriya uye kuzvimba (14).
Nzungu dzinopawo zvidiki zve antioxidants vhitamini E, vhitamini C uye selenium, kuwedzera kune mana kusvika mashanu magiramu eprotein paaunzi (4 gramu) (5).
Summary Nzungu ndiyo yakanaka sosi yemafuta akakosha, zinc, vhitamini E, selenium uye mapuroteni, zvese zvinovaka muviri ganda rako rinoda kuti rirambe rakagwinya.
4. Sunflower Mbeu
Muzhinji, nzungu nemhodzi ndiwo matsime akanaka ekusimbisa ganda.
Mhodzi dzesunflower muenzaniso wakanaka.
Onzi imwe (28 gramu) yemhodzi yesunflower ine 37% yeRDI yevhitamini E, 32% yeRDI yeselenium, 10% yeRDI yezinc, uye 5,4 magiramu emapuroteni (15).
Summary Mbeu dzesunflower ndiyo yakanakisa sosi yezvinovaka muviri, kusanganisira vhitamini E, yakakosha antioxidant yeganda.
5. Mbatatisi
Beta-carotene chikafu chinowanikwa mumiti.
Inoshanda senge provitamin A, zvichireva kuti inogona kushandurwa kuita vhitamini A mumuviri wako.
Beta-carotene inowanikwa mumaranjisi nemiriwo yakadai semakarotsi, sipinachi, uye mbatatisi (5, 16).
Mbatatisi inotapira inzvimbo yakanaka - 100g yekupa yembatatisi yakabikwa ine beta-carotene yakakwana kupa kanokwana kana RDI yevhitamini A (17).
Carotenoids yakafanana nebeta-carotene inochengetedza ganda rine hutano nekuita sechisikigo chezuva.
Kana yadyiwa, iyi antioxidant inosanganiswa muganda rako uye inodzivirira masero ako eganda kubva pakubuda kwezuva. Izvi zvinogona kubatsira kudzivirira kupisa kwezuva, kufa kwesero, uye ganda rakaoma, rakaunyana.
Sezvineiwo, huwandu hwakawanda hwebeta-carotene hunogonawo kuwedzera ruvara rweorenji runodziya paganda rako, zvichibatsira kutaridzika kune hutano (5).
Summary Mbatatisi inotapira inzvimbo yakanaka kwazvo ye beta-carotene, inoshanda seyakagadzika zuva uye inogona kudzivirira ganda rako kubva mukukuvadzwa nezuva.
6. Tsvuku kana Yellow Peppers
Kufanana nembatatisi, mhiripiri ndiyo yakanaka sosi ye beta-carotene, iyo muviri wako unoshandura kuita vhitamini A.
Kapu imwe (149 gramu) yepepper tsvuku yakachekwa ine yakaenzana ne92% yeRDI yevhitamini A (18).
Iyo zvakare imwe yeakanakisa masosi evhitamini C, inodiwa pakugadzira protein collagen inochengeta ganda rakasimba uye rakasimba. Kapu imwe chete (149 gramu) yebhero pepper inopa 317% yezvinokurudzirwa zuva nezuva kudya kwevhitamini C (18).
Chidzidzo chikuru chekucherechedza muvakadzi chakabatana nekudya kwevhitamini C yakakura nenjodzi yakaderedzwa yeganda rakakwinya uye rakaoma nezera (19).
Summary Mhiripiri ine yakawanda beta-carotene uye vhitamini C, maviri akakosha antioxidants eganda. Vhitamini C inodiwawo kugadzira collagen, puroteni yemaitiro inochengeta ganda rako rakasimba.
7. Broccoli
Broccoli yakazara nemaminerari akawanda uye mavhitamini akakosha kune hutano hweganda, kusanganisira zinc, vhitamini A, uye vhitamini C (20).
Iinewo lutein, carotenoid inoshanda se beta-carotene. Lutein inodzivirira ganda rako kubva mukukuvadzwa kweoxidative iyo inogona kuita kuti ive yakaoma uye yakaoma.
Asi broccoli florets zvakare ine yakakosha komisheni inonzi sulforaphane, ine zvimwe zvinokatyamadza zvakanaka. Inogona kunge iine anti-cancer mhedzisiro, kusanganisira pane mamwe marudzi egomarara reganda (21, 22).
Sulforaphane zvakare inhengo ine simba yekudzivirira kubva kune zvinokuvadza zvezuva. Inoshanda nenzira mbiri: nekudzikamisa zvinokuvadza mahara radicals uye kumisa mamwe masisitimu ekudzivirira mumuviri wako (22, 23).
Mukuedzwa kwema laboratory, sulforaphane yakaderedza huwandu hwemasero eganda akaparadzwa nemwaranzi yeUV ne29%, nedziviriro inogara kusvika maawa makumi mana nemasere. Humbowo hunoratidza kuti sulforaphane inogona zvakare kuchengetedza collagen mazinga muganda rako (48).
Summary Broccoli inzvimbo yakanaka yevhitamini, zvicherwa uye carotenoids yakakosha kune hutano hweganda. Iyo ine zvakare sulforaphane, inogona kubatsira kudzivirira gomarara reganda uye kudzivirira ganda rako kubva pakupiswa nezuva.
8. madomasi
Madomasi ndiwo akanakisa sosi yevhitamini C uye ane ese makuru carotenoids, kusanganisira lycopene.
Beta-carotene, lutein, uye lycopene zvakaratidzwa kudzivirira ganda rako kubva pakukuvadzwa nezuva. Vanogonawo kubatsira kudzivirira kuunyana (24, 25, 26).
Sezvo madomasi aine ese makuru carotenoids, iwo chikafu chakanakisa chekuchengetedza ganda rine hutano.
Funga kubatanidza zvokudya zvakapfuma mu carotenoids, zvakadai sematomatisi, ane tsime remafuta, zvakadai sechizi kana mafuta omuorivhi. Mafuta anowedzera kubatwa kwecarotenoids (27).
Summary Madomasi itsime rakanaka revhitamini C uye ese makuru carotenoids, kunyanya lycopene. Aya carotenoids anodzivirira ganda rako kubva pakukuvadzwa nezuva uye anogona kubatsira kudzivirira kuunyana.
9. soya
Soy ine isoflavones, kirasi yemiti yemiti inogona kutevedzera kana kuvharira estrogen mumuviri wako.
Isoflavones inogona kubatsira nhengo dzakawanda dzemuviri wako, kusanganisira ganda rako.
Chidzidzo chidiki muvakadzi vezera repakati chakawana kuti kushandiswa kwemazuva ese kwesoya isoflavones kwemavhiki masere kusvika gumi nemaviri kwakaderedza makwinya akanaka uye kuvandudzwa kweganda (8).
Muvakadzi postmenopausal, soya inogonawo kuvandudza kuoma kweganda uye kuwedzera collagen, iyo inobatsira kuchengetedza ganda rako rakatsetseka uye rakasimba (29).
Aya ma-isoflavones haango chengetedza masero emuviri wako kubva mukukuvadzwa, asi zvakare anodzivirira ganda rako kubva mumwaranzi yeUV, iyo inogona kubatsira kudzivirira mamwe magomarara eganda (30, 31, 32).
Summary Soy ine isoflavones, iyo inovandudza wrinkles, collagen, elasticity yeganda uye yakaoma ganda, ichidzivirira ganda kubva kune UV kukuvara.
10. Dark Chocolate
Kana iwe uchida chimwe chikonzero chekudya chokoreti, heino: Mhedzisiro yekoko paganda rako yakanaka kwazvo.
Mushure me6 kusvika kumavhiki e12 ekushandiswa kwezuva nezuva kwe-antioxidant-rich cocoa powder, vatori vechikamu chekudzidza vaiva neganda rakakora, rakawanda.
Ganda ravo rakanga risisina kukwasharara uye rakakwenya, risingapiswe nezuva, uye raifamba neropa zviri nani, izvo zvaiunza kudya kwakawanda paganda (33).
Imwe ongororo yakawana kuti kudya magiramu makumi maviri eantioxidant-rakapfuma chokoreti yakasviba zuva nezuva kunobvumira ganda rako kuti rimire zvakapetwa kaviri zvakapetwa kaviri UV mwaranzi usati wapisa pane kudya yakaderera-antioxidant chokoreti (20).
Zvimwe zvidzidzo zvakawanda zvakaratidza migumisiro yakafanana, kusanganisira kuvandudza kuonekwa kwemakwinya. Zvisinei, ramba uchifunga kuti chidzidzo chimwe chete hachina kuwana zvakakosha (34, 35, 36, 37).
Iva nechokwadi chekusarudza chokoreti yakasviba neinenge 70% yecocoa kuti uwedzere mabhenefiti uye kuderedza shuga yakawedzerwa.
Summary Cocoa ine antioxidants inogona kudzivirira ganda rako kubva pakupiswa nezuva. Aya ma antioxidants anogona zvakare kuvandudza makwinya, ukobvu hweganda, hydration, kutenderera kweropa uye kuumbwa kweganda.
11. Green Tea
Green tea inogona kudzivirira ganda rako kubva mukukuvadzwa uye kuchembera.
Mishonga ine simba inowanikwa mugirinhi tii inonzi makatechini uye inobatsira kuvandudza hutano hweganda rako nenzira dzakati wandei.
Kufanana nezvimwe zvakawanda zvekudya zvine antioxidants, green tea inogona kubatsira kuchengetedza ganda rako kubva pakukuvadzwa nezuva (38, 39, 40).
Ongororo yemavhiki gumi nemaviri yevakadzi makumi matanhatu yakaona kuti kunwiwa kwemazuva ese kwegirinhi tii kunogona kuderedza hutsvuku hunokonzerwa nekupiswa nezuva ne12%. Green tea yakavandudzawo hunyoro hweganda, kushata, ukobvu, uye elasticity (60).
Kunyangwe green tea iri sarudzo yakanaka yeganda rine hutano, ungangoda kudzivirira kunwa tii yako nemukaka. Mukaka wakaratidzwa kudzikisira kukanganiswa kwegreen tea's antioxidants (42).
Summary Iwo makatechini anowanikwa mugirinhi tii ane simba antioxidants anogona kudzivirira ganda rako kubva mukukuvadzwa nezuva, kuderedza kutsvuka, uye kunatsiridza hydration, ukobvu, uye elasticity.
12. waini tsvuku
Waini tsvuku ine mukurumbira wekuti ine resveratrol, komisheni inobva mumatehwe matsvuku emuzambiringa.
Resveratrol inozivikanwa nekuda kwehutano hwayo hwakawanda, kusanganisira kuderedza mhedzisiro yekuchembera.
Test-tube zvidzidzo zvinoratidza kuti inogonawo kunonoka kugadzirwa kweanokuvadza emahara radicals, ayo anokuvadza maseru eganda uye kukonzera zviratidzo zvekuchembera (7, 43).
Nehurombo, hapana humbowo hwekuti huwandu hwe resveratrol hwaunowana kubva mugirazi rewaini tsvuku hwakakwana kuve nekukanganisa paganda rako. Uye sezvo waini tsvuku chiri chinwiwa chinodhaka, zvinokuvadza kuinwa zvakanyanyisa.
Hazvikurudzirwi kutanga kunwa waini tsvuku nekuda kwehutano hwayo hunobatsira. Nekudaro, kana iwe uchitodya zvine mwero, unogona kunakidzwa newaini tsvuku sechinwiwa chako chesarudzo.
Summary Resveratrol, yakakurumbira antioxidant inowanikwa muwaini tsvuku, inogona kuderedza kuchembera muganda rako nekuchinja ganda rinokuvadza remahara radicals.
Mhedzisiro yekupedzisira
Zvaunodya zvinogona kukanganisa zvikuru hutano hweganda rako.
Ita shuwa kuti unowana zvakakwana zvinovaka muviri zvakakosha kuchengetedza ganda rako. Zvikafu zviri pane iyi rondedzero dzakanakisa sarudzo dzekuchengeta ganda rako rine hutano, rakasimba, uye rinoyevedza.
