txheem
1. Lub txiv ntoo
Lawv yog cov nplua nuj nyob rau hauv poly- thiab monounsaturated fatty acids, uas yog qhov tseem ceeb ntawm daim tawv nqaij freshness thiab hydration… Lawv muaj cov tshuaj antioxidants uas pab ua kom cov txheej txheem oxidative qeeb thiab ncua hnub nyoog hloov pauv. Lawv muaj cov vitamins A, E, B6 thiab B12, potassium thiab calcium, tsim nyog rau cov txheej txheem metabolic hauv daim tawv nqaij.
Xaiv cov txiv ntoo uas koj nyiam: ntxiv rau cov zaub ntsuab, zaub, lossis ua ib feem ntawm cov ntses pesto.
2. Nplej bran
Cov khoom noj muaj txiaj ntsig zoo no tsis tsuas yog pab ua kom lub plab zom mov zoo tshaj plaws, tshem tawm cov co toxins thiab dag ntxias kev tshaib plab, tab sis kuj kho pob txuv vim nws cov ntsiab lus zinc siab.
Cov kab ntxhia no ua rau daim tawv nqaij du thiab elastic vim nws pab ua ke collagen. Tsis tas li ntawd, tsis muaj nws, qhov txhab kho ntawm ntau yam mucous daim nyias nyias yog qeeb.
3. Sib
Qhov no feem ntau yog zaub mov noj - tsuas yog 100 calories hauv 42 g ntawm beets thiab fiber ntau. Tab sis beets yog qhov tshwj xeeb tshaj yog muaj txiaj ntsig nrog cov poov tshuaj, uas txuag cov tawv nqaij los ntawm cov dej noo ntau dhau. Peb tau siv los noj boiled beets, tab sis lawv yog cov zoo thiab nyoos nyob rau hauv zaub xam lav, qhov twg lawv tsis poob ib gram ntawm lawv cov as-ham.
4. let kale
Algae tau txais txoj cai tsis yog tsuas yog ua ib feem ntawm cov khoom siv tshuaj pleev ib ce rau lub ntsej muag thiab lub cev, tab sis kuj tseem muaj nyob rau ntawm peb lub phaj. Lawv muaj alginic acid, uas yog irreplaceable hauv qhov kev pab cuam detox: Nws tshem tawm cov teeb meem tshuaj los ntawm lub cev thiab sib npaug kev ua haujlwm ntawm lub plab zom mov.
Lub saj ntawm seaweed tsis yooj yim rau poob rau hauv kev hlub nrog, tab sis nws tsim nyog nws; Raws li qhov chaw kawg, muaj lwm txoj hauv kev ntawm cov seaweed qhuav, uas yog nquag siv hauv Japanese cuisine.
5. Cov Qe
Qe muab rau peb nrog cov vitamins B, A thiab selenium, ib txoj kab uas tseem ceeb rau cov tawv nqaij sib npaug. Nws pab tiv thaiv pob txuv, tiv thaiv kev tsim cov hnub nyoog me ntsis, tiv thaiv dawb radicals thiab ua rau daim tawv nqaij fresher thiab elastic dua. Thiab tsis tas li ntawd, cov protein tsuas yog tsim nyog rau kev noj qab haus huv ntawm koj cov plaub hau: yog tias lawv xav koom nrog koj, sim ua kom lawv noj cov zaub mov uas qe yuav muaj 3-4 zaug hauv ib lub lis piam.
6. Cov txiv qaub
Yog tias cov tuam ntxhab ntawm cov khoom siv tshuaj pleev ib ce raug yuam kom puzzle tshaj qhov kev tsim ntawm xws li "pob" rau vitamin C, uas yuav tso cai rau xa mus rau daim tawv nqaij nrog rau cov qab zib yam tsis tau poob, tus kheej peb tsis tas yuav xav ntev los daws. qhov teeb meem no.
Nyob rau hauv daim ntawv tseem ceeb tshaj plaws thiab yooj yim rau peb, vitamin C muaj ntau nyob rau hauv cov txiv hmab txiv ntoo citrus. Nws tiv thaiv kev laus ntxov ntxov thiab txhawb cov synthesis ntawm elastin - uas, nrog rau collagen, muab 90% ntawm kev vam meej ntawm cov tawv nqaij hluas, tswj nws lub suab thiab freshness.
7. Lub siab
Nqaij nyuj los yog nqaij qaib: ob leeg muaj cov ntaub ntawv ntau ntawm cov vitamin B2. Cod daim siab, nrog rau foie gras, tsis haum rau lub hom phiaj no - lawv cov ntsiab lus ntawm cov vitamin no tsis siab heev. Thiab B2 tseem ceeb rau daim tawv nqaij vim Yog tsis muaj nws nws yuav yooj yimNws yog feem ntau rau redness thiab irritation, dryness thiab dermatitis.
8. Avocado
Oleic acid, uas muaj ntau hauv avocado, txhawb cov tawv nqaij regeneration thiab yog irreplaceable ntawm lub hnub nyoog thaum lub ntsej muag pib ploj me ntsis. Avocados kuj muaj cov vitamins B thiab fiber.
Qhov zoo tshaj plaws txog avocado yog tias nws qeeb cov enzyme uas ua rau collagen fibers deform thiab ua rau wrinkles raws li daim tawv nqaij hnub nyoog. Feem ntau, muaj qhov laj thawj txaus kom noj avocados tsis tu ncua.
9. Tshuaj မုန်
Los yog salmon, liab salmon, chum salmon, trout. Salmonids yog qhov tsis muaj qhov sib luag ntawm omega-3 fatty acids uas qeeb qhov kev puas tsuaj ntawm collagen… Namely, collagen ua rau daim tawv nqaij elastic.
Lub elasticity ntawm daim tawv nqaij cell phab ntsa nyob ntawm omega-3. Ib 100-gram kev noj ntses ib hnub twg tag nrho peb cov kev xav tau rau lub caij no. Raws li ib qho ntxiv - kev noj qab haus huv ntawm cov hlab plawv.
10. Cov nqaij
Thaum cov neeg mob tuaj rau tus kws phais yas nto moo Brazilian rau lawv thawj zaug, qee zaum nws xa lawv mus tsev - nrog rau cov lus pom zoo los kho cov khoom noj. Namely, suav nrog cov protein ntau hauv nws.
Cov amino acids tseem ceeb, qhov tseem ceeb ntawm cov nqaij, yog qhov tseem ceeb rau tag nrho lub cev. Thiab suav nrog rau daim tawv nqaij, yog li ntawd nws yog los ntawm dab tsi los tsim cov cell tshiab… Cov amino acids no kuj muaj nyob rau hauv qe, txiv ntseej, legumes, tab sis tsis muaj qhov twg ntxiv yog muaj xws li ntau hom kev teeb tsa hauv cov nqaij.