Nri 10 iji kpochapu ahihia

Ndinaya

• 1. Tomato
• 2. Ube oyibo
• 3. Ukpa Brazil
• 4. Flaxseed
• 5. Salmọn na azụ abụba
• 6. Mkpụrụ osisi na-acha uhie uhie na odo odo
• 7. Akwa
• 8. Broccoli
• 9. Akị tii
• 10. Karọt

Fọdụ nri bụ isi na - egbochi ịka nká nke cell na igbu oge ọdịdị wrinkles bụ mkpụrụ osisi, mkpụrụ osisi, ube oyibo na salmọn.

Ihe oriri ndị a bara ọgaranya na antioxidants na-eme ihe iji lụso ịka nká aka ma mee ka ahụike anụ ahụ dịkwuo mma, na mgbakwunye na ihe ndị nwere nri na-akwado mmụba nke sel nke ọma.

Ndị a bụ nri iri kachasị na-alụ ọgụ wrinkles ma mụta otu esi eji ha.

1. Tomato

Tomato bụ ọgaranya nke ukwuu na lycopene, otu n’ime ihe ndị kacha akpa antioxidants. Lycopene na-enyere aka ichebe akpụkpọ ahụ pụọ na mmetụta nke anwụ na-acha na, yana vitamin C, nke dịkwa na tomato, na-abụ nnukwu ihe mgbochi megide wrinkles na ntụpọ sitere na radieshon nke anyanwụ.

Lycopene dị n'ọtụtụ na nri ndị sitere na tomato ndị gwọchara ọgwụgwọ, dị ka ihendori tomato. N'ihi ya, ihe kachasị mma bụ iji ihe dị ka okpukpu ise nke ihendori tomato kwa ụbọchị.

2. Ube oyibo

Ugbua a na-ejikarị ya eme ihe na ude na ngwaahịa mara mma, ube oyibo bara ọgaranya na vitamin E, nke na-arụ ọrụ dị ka antioxidant siri ike karịa vitamin C, na vitamin B, nke dị mkpa maka mmegharị sel.

Ya mere, ngwakọta nke vitamin a na-eme ka anụ ahụ dịkwuo ngwa ngwa karị, na-eme ka ọ na-eto eto ruo ogologo oge. Iji nweta uru ndị a, ị ga-eri ihe dị ka tablespoons 2 nke ube oyibo kwa ụbọchị.

3. Ukpa Brazil

Mkpụrụ osisi Brazil bụ otu n'ime isi ihe na-enye selenium, mineral nke na-enyere aka ịhazi mmepụta nke homonụ na ahụ, nke na-echebe DNA cell ma na-arụ ọrụ dị ka antioxidant.

Na mgbakwunye, mkpụrụ osisi Brazil bara ọgaranya na omega-3s, ma nweta uru ha ugbua site n'iji otu 1 nke chestnuts kwa ụbọchị. Hụ uru niile nke mkpụrụ osisi Brazil.

4. Flaxseed

Flaxseed bụ otu n’ime isi ihe ndị na-enye omega-3 na alaeze osisi, yana ịba ọgaranya na fiber na-enye aka ịbelata, nke na-enyere aka iwepụ flabby na anụ ahụ na-adịghị ndụ.

Iji nweta ọtụtụ uru ya, ị kwesịrị ị na-a flaụ flaxseed a na-azọpịa n'ụdị ntụ ọka ma, ọ bụrụ na ọ ga-ekwe omume, kpochapụ mkpụrụ ahụ n'oge oriri. Ihe kachasị mma bụ ị atụ ma ọ dịkarịa ala tii 2 n'ụbọchị, nke a ga-agbakwunye na ọka, yoghurts ma ọ bụ vitamin.

5. Salmọn na azụ abụba

Azụ ndị nwere abụba dị ka salmọn, tuna na sardines bara ụba na omega-3, ụdị abụba na-enyere aka belata mbufụt n’ahụ, hichaa anụ ahụ ma chebe ya site na mbibi nke ụzarị UVB, nke nwere mmetụta dị ukwuu n’ịka nká. na ọdịdị ntụpọ.

Ihe kachasị mma bụ iri azụ a ọ dịkarịa ala ugboro 3 n'izu, yana nri kwesịrị ekwesị bara ụba nke nwere abụba dị mma, eriri na mmiri.

6. Mkpụrụ osisi na-acha uhie uhie na odo odo

Mkpụrụ osisi na-acha uhie uhie dị ka strawberries, raspberries na blueberries bara ọgaranya na anthocyanins, ogige ndị na-enyere aka ịchekwa collagen nke anụ ahụ, na-echekwa usoro ya na igbochi mmebi ya.

Na mgbakwunye, anthocyanins na-amụba mmetụta antioxidant nke vitamin C, nke na-enyekwu aka na ahụike anụ ahụ. Ihe oriri a tụrụ aro bụ 1 nke mkpụrụ osisi uhie kwa ụbọchị, enwere ike tụọ ya dịka nkeji 10 kwa ụbọchị.

7. Akwa

Akwa bụ ihe zuru oke nke protein, nwere ọgaranya na amino acid glycine, proline na lysine, ogige dị mkpa maka mmepụta nke collagen, ihe na-enye nkwado na nkwụsi ike na anụ ahụ.

Iji mee ka absorption nke protein na akwa na eriri afọ, ọ ga-eri ya dum, tinyere nkochi ime akwa.

8. Broccoli

Akwụkwọ ndụ akwụkwọ ndụ dị ka broccoli na akwụkwọ nri bụ isi mmalite nke nri dị ka vitamin C, carotenoids na coenzyme Q10, ihe niile dị mkpa maka ezigbo ahụike na mmegharị akpụkpọ anụ.

Enwetara uru ya karia mgbe broccoli bu ihe ndi ozo ma obu stew.

9. Akị tii

Na mgbakwunye na-enyere gị aka idalata, akwụkwọ ndụ akwụkwọ ndụ tii na-esokwa hydration akpụkpọ na ahụ ike n'ihi na elu ọdịnaya nke catechins, bekee na a elu antioxidant na mgbochi mkpali ike.

Iji wepụ catechins site na tii ruo na nke kachasị, akọrọ akwụkwọ ndụ akwụkwọ ndụ tii ga-esi sie ma ọ dịkarịa ala minit 5 na mmiri tupu ịgbanyụọ ọkụ ahụ. Mụta ka-ewere green tii ka ifelata.

10. Karọt

Carrot bụ otu n’ime ihe ndị na-enye nri nri bụ beta-carotene, ihe na-edozi ahụ na-echebe akpụkpọ ahụ pụọ n’ịka nká nke ìhè anyanwụ na-akpata. A na-enweta ihe oriri a n'ọtụtụ dị elu na carrots carrots, nke kwesịrị ọkacha mma ị ga-eri n'ụdị ha, gụnyere na salads na ihe ọ .ụ juụ. Hụ kwa Otu esi eme nri nri nke collagen.