Abin da Ya Kamata Ku Ci Don Lafiyar Fata

Kun riga kun san cewa tsarin kula da fata lafiya yana nufin sawa sunscreen da kuma amfani da samfuran da aka tsara don nau'in fatar ku. Amma ka san cewa abincin da kuke ci suma suna taka rawa wajen yadda fatar jikinku take da kyau da kuma yadda take ji? Kamar yadda bitamin da ma'adanai ke tallafawa lafiyar jiki mai kyau, haka kuma zasu iya inganta lafiyar fata. Masana kimiyya sun ci gaba da yin nazarin tasirin abinci da lafiyayyen fata, amma gaba ɗaya yarjejeniya ita ce, ya kamata ku ci abinci iri-iri masu ɗauke da sinadarin antioxidants. Ci gaba da karantawa don gano abincin da za ku ci don lafiyayyen fata kuma ku shirya don cika keken ku da duk abubuwan da kuka fi so.

avocados
Kowane nau'in avocado yana ba wa jikin ku lafiyayyen kitse waɗanda ke shayar da fatar jikin ku da kuma kiyaye ta da ƙarfi da laushi. Bugu da kari, wasu bincike sun nuna cewa avocado shima yana dauke da sinadirai masu kare fata daga lalacewar rana kuma suna taimakawa hana wrinkles da layukan lallau. Hakanan za ku sami isasshen adadin bitamin E lokacin da kuke cin avocado, sinadarai masu aiki tare da bitamin C don ƙirƙirar collagen da hana bushewar fata. Don lafiyar fata, ƙara avocado zuwa salads, tacos ko sandwiches.

Kwayoyi da Tsaba
Abinci mai kyau na fata ya dogara da furotin don taimaka masa kama da jin daɗinsa. Kwayoyi da iri tushen furotin ne na tushen shuka wanda masana da yawa ke ba da shawara. Bugu da ƙari, ƙwaya da tsaba sune tushen tushen bitamin E, wanda kamar yadda aka ambata a sama, yana taimakawa wajen kiyaye fata. Wasu nau'in goro kuma sun ƙunshi zinc, wanda ke taimakawa wajen warkar da raunuka da kuma yaƙi da kumburi.

Kifi mai kitse
Kamar avocado, cin kifi mai kitse babban zaɓi ne don cin abinci mai kyau na fata. Ya ƙunshi nau'ikan kitse masu lafiya waɗanda ke rage kumburi, yaƙar bushewar fata da kare fata daga lalacewar rana. Ba duka kifi ne ke ɗauke da waɗannan kitse masu lafiya ba, don haka yana da mahimmanci a yi zaɓin da ya dace a kasuwar kifi. Salmon, herring da mackerel sune mafi kyawun zaɓinku saboda suna da yawa a cikin omega-3 fatty acids, ɗayan mafi mahimmancin nau'ikan kitse mai lafiya. Kifi mai kitse kuma yana dauke da sinadarin Zinc da Vitamin E, wadanda dukkansu suna da muhimmam sinadirai, wanda hakan ya sanya kifin ya zama mafi muhimmanci ga lafiyar fata. Hakanan zaka iya samun waɗannan omegas masu lafiya daga tushen tsire-tsire, irin su ciyawa da sauran tsire-tsire na teku, da flaxseeds.

Mai dankali
Dankali mai dadi yana da'awar shahara idan ana batun lafiyayyen fata yana cikin launin orange. Suna samun launinsu daga beta-carotene, wani sinadari mai gina jiki wanda ke aiki kamar hasken rana, yana kawar da lalacewar da rana ke haifarwa. Saboda yana da maganin antioxidant, betacarotene zai iya taimakawa wajen hana lalacewar salula wanda zai iya haifar da ciwon daji na fata, wrinkles da sauran batutuwan fata da kuka fi so ku guje wa. Yi amfani da dankali mai daɗi a maimakon dankalin yau da kullun a cikin girke-girke da yawa don sabon dandano wanda zaku so.

Barkono mai kararrawa
Tushen barkono wani babban tushen beta-carotene ne, wanda jikin ku ya zama bitamin A don kiyaye fata lafiya da laushi. Bugu da kari, barkonon kararrawa, musamman masu launin rawaya da ja, suna da sinadarin bitamin C, wanda ya kamata ya zama wani bangare na cin abinci mai kyau na fata domin yana taimaka wa jikinka wajen samar da collagen. Collagen yana da mahimmanci don kiyaye fata mai ƙarfi da ƙarfi, wanda ke taka rawa wajen hana wrinkles da layukan lafiya yayin da kuka tsufa. Za ku sami matsakaicin adadin abubuwan gina jiki ta hanyar cin barkonon kararrawa danye, amma kuma suna da fa'ida idan an dafa su.
Tumatir, broccoli, da inabi su ne sauran zabin da aka fi dacewa lokacin da kuke ci don lafiyar fata. Yawancin nau'ikan da kuke haɗawa a cikin tsarin abincin ku, da ƙarin kayan abinci masu ƙarfi-antioxidant da abinci mai fiber, mafi girman damar buga ma'auni don duk abubuwan gina jiki da fatar ku ke buƙata. Idan kana buƙatar taimako, yi magana da likitan fata ko masanin abinci mai gina jiki don ƙirƙirar abincin da ke aiki ga fata.