John Myers
Gabatarwa: Mafi kyawun abinci don lafiyayyen fata
Idan ana batun kiyaye lafiyayyen fata, akwai abubuwa da yawa da ke shiga cikin wasa, kamar su kwayoyin halitta, abubuwan muhalli, da tsarin kula da fata. Duk da haka, abin da muke ci zai iya taka muhimmiyar rawa wajen sa fatar mu ta yi haske da lafiya. Yin amfani da daidaitaccen abinci tare da nau'ikan sinadarai iri-iri na iya taimakawa wajen ciyar da fata daga ciki. A cikin wannan labarin, za mu bincika mafi kyawun abinci don lafiyayyen fata, gami da abubuwan gina jiki, bitamin, ma'adanai, furotin, da fatty acid waɗanda ke haɓaka lafiyar fata.
Abubuwan da ke inganta lafiyar fata
Akwai sinadirai da yawa waɗanda ke da mahimmanci don kiyaye lafiyar fata, ciki har da bitamin C, bitamin E, beta-carotene, da selenium. Vitamin C, wanda ake samu a cikin 'ya'yan itatuwa citrus, berries, da ganyayen ganye, wani maganin antioxidant ne wanda ke taimakawa kare fata daga lalacewa ta hanyar radicals kyauta. Vitamin E, wanda ake samu a cikin goro, tsaba, da ganyayen ganye, yana kuma iya taimakawa wajen kare kai daga damuwa da kuma sanya fatar mu ta zama matashi. Beta-carotene, wanda ake samu a cikin 'ya'yan itatuwa da kayan marmari masu launin rawaya, shi ne mafarin samun bitamin A, wanda ke taimakawa wajen kula da lafiyar jikin fata. A ƙarshe, selenium, wanda aka samo a cikin dukan hatsi, kwayoyi, da abincin teku, wani ma'adinai ne wanda ke taimakawa kare fata daga lalacewar UV da kumburi.
Haɗa antioxidants a cikin abincin ku
Antioxidants wani sinadari ne da ke kare fatar mu daga lalacewa ta hanyar radicals, wanda zai iya haifar da tsufa da lalacewa. Akwai nau'ikan antioxidants da yawa da ake samu a cikin abinci, gami da bitamin C da E, da kuma polyphenols da flavonoids waɗanda ake samu a cikin berries, cakulan duhu, da koren shayi. Berries, musamman, babban tushen antioxidants, saboda suna dauke da anthocyanins da ellagic acid, wanda zai iya taimakawa kare fata daga lalacewar UV da kumburi.
Bitamin da ke inganta lafiyar fata
Bugu da ƙari, bitamin C da E, akwai wasu bitamin da yawa waɗanda zasu iya taimakawa wajen inganta lafiyar fata. Vitamin A, wanda aka samo a cikin dankali mai dadi, karas, da ganye mai ganye, na iya taimakawa wajen inganta yanayin fata da rage bayyanar layi mai kyau da wrinkles. Vitamin B3, wanda ake samu a cikin kifi, kaji, da hatsi gabaɗaya, na iya taimakawa wajen inganta yanayin fata da rage ja da kumburi. A ƙarshe, bitamin D, wanda aka samu a cikin kifi mai kitse da kayan kiwo masu ƙarfi, na iya taimakawa wajen haɓaka haɓakar ƙwayoyin fata da gyarawa.
Ma'adanai masu amfanar fata
Baya ga selenium, akwai wasu ma'adanai da yawa waɗanda za su iya amfanar fatarmu. Zinc, wanda ake samu a cikin kawa, naman sa, da legumes, na iya taimakawa wajen daidaita samar da mai da rage kumburi. Copper, wanda aka samo a cikin kwayoyi, tsaba, da abincin teku, na iya taimakawa wajen inganta samar da collagen da inganta elasticity na fata. A ƙarshe, baƙin ƙarfe, da ake samu a cikin jan nama, kaji, da ganye mai ganye, na iya taimakawa wajen inganta sautin fata da rage bayyanar duhu.
Protein da rawar da yake takawa a lafiyar fata
Protein wani sinadari ne mai mahimmanci wanda ke taimakawa ginawa da gyara kyallen jikinmu, gami da fatarmu. Collagen, furotin da ya fi yawa a cikin jikinmu, yana ba wa fata tsarinta da kuma elasticity. Cin abinci mai wadataccen furotin kamar kifi, kaji, ƙwai, da wake na iya taimakawa wajen haɓaka samar da collagen da haɓaka sautin fata da laushi.
Fatty acid da tasirin su akan fata
Kitse masu lafiya, irin su omega-3 da omega-6 fatty acids, suna da mahimmanci don kiyaye lafiyar fata. Wadannan kitse suna taimakawa fata mu sami ruwa kuma yana iya rage kumburi. Omega-3 fatty acids, da ake samu a cikin kifin kitse da flaxseeds, kuma na iya taimakawa wajen rage bayyanar layukan masu kyau da wrinkles. Omega-6 fatty acid, da ake samu a cikin kwayoyi, tsaba, da kuma mai, na iya taimakawa wajen daidaita samar da mai da rage kumburi.
Ƙarshe: Gina daidaitaccen abinci don lafiyayyen fata
Haɗa nau'ikan abubuwan gina jiki daban-daban, bitamin, ma'adanai, furotin, da kitse masu lafiya cikin abincinmu na iya taimakawa wajen haɓaka lafiya, fata mai haske. Cin daidaitaccen abinci mai wadata a cikin 'ya'yan itatuwa, kayan lambu, hatsi gabaɗaya, furotin maras nauyi, da mai mai lafiya na iya taimakawa wajen ciyar da fata daga ciki zuwa waje. Bugu da ƙari, kasancewa mai ruwa da ƙayyadaddun abincinmu na sarrafa abinci da masu sikari na iya taimakawa fatar mu ta yi kyau. Ta yin ƙananan canje-canje ga abincinmu, za mu iya inganta lafiyar gaba ɗaya da bayyanar fatar mu.
