Txiv tsawb, txiv laum huab xeeb, almonds, taum, sesame noob, mov xim av
Cov xim yog lub luag haujlwm rau sai npaum li cas cov tan "sticks" rau peb cov tawv nqaij. melanin… Lub peev xwm tsim melanin yog nyob rau hauv cov noob, yog li cov neeg tawv nqaij tsaus nti zoo dua li dawb. Tab sis nws muaj peev xwm me ntsis "kho" cov noob caj noob ces. Melanin yog synthesized nyob rau hauv lub cev los ntawm obamino acids - tyrosine thiab tryptophan, txiv tsawb thiab txiv laum huab xeeb muaj ob qho tib si ntawm cov khoom no. Tyrosine champions yog almonds thiab taum. Qhov zoo tshaj plaws ntawm tryptophan yog cov nplej xim av. Thiab cov noob hnav muaj qhov siab tshaj plaws ntawm cov enzymes uas tso cai rau kev hloov pauv ntawm cov amino acids rau hauv melanin.
Carrots, txiv duaj, apricots, watermelons
Khoom noj khoom haus nplua nuj beta-carotenes… Raws li kev ntseeg nrov, cov xim no tsis tshua muaj txiaj ntsig rau efficiency ntawm raug tshav ntuj thiab tsis darken lub tan kiag li. Tsis txhob noj grated carrots rau pluas tshais, pluas su thiab noj hmo - tso rau ntawm daim tawv nqaij, beta-carotene tuaj yeem ua rau nws tsis zoo rau cov xim daj. Tab sis ntawm tus nqi antioxidants cov khoom uas muaj beta-cartotene zoo kawg nkaus tiv thaiv daim tawv nqaij los ntawm kev kub hnyiab thiab ua ib hom ntaub thaiv npog rau nws. Yog tias koj pib siv lawv yam tsawg kawg nkaus ib lub lis piam ua ntej so, cov nyhuv yuav pom ntau dua. Ib khob ntawm carrot kua txiv ib hnub twg los yog ob peb ntawm apricots yog txaus.
Trout, mackerel, salmon, herring thiab lwm yam ntses rog
Ntau npaum li peb nyiam tsaus chocolate tan, nco ntsoov tias Ultraviolet Yog ib qho kev poob siab rau ntawm daim tawv nqaij. Nws txawm mus txog qhov tob tshaj plaws ntawm nws thiab rhuav tshem collagen lub hauv paus ntawm cov hlwb. Yog li ntawd, tsis txhob tso tseg oily ntses - lub ntsiab ntawm polyunsaturated fatty acids. Omega 3… Cov tshuaj no ntse tiv thaiv lipid txheej ntawm daim tawv nqaij, khaws cov dej noo thiab pab zam wrinkles.
Citrus txiv hmab txiv ntoo, ntsuab dos, spinach, hluas cabbage
Los ntawm cov ntsiab lus Vitamin C., uas peb desperately xav tau tsis tau tsuas yog nyob rau hauv lub caij ntuj no txias caij, tab sis kuj nyob rau hauv lub caij ntuj sov. Nws tau raug tsim los hais tias nws yog nrog khaus raug tshav ntuj uas peb lub cev peb zaug sai dua noj vitamin C thiab tsis muaj zog tiv thaiv kab mob thiab o. Tab sis nws tsis pom zoo kom noj cov tshuaj ascorbic acid nyob rau lub sijhawm no - hauv cov koob tshuaj ntau dhau, vitamin C tsis tso cai rau tanning kom nce foothold ntawm daim tawv nqaij thiab tuaj yeem ua rau muaj teeb meem. kev tsis haum nyob rau hauv lub hnub. Ib tug citrus ib hnub twg los yog ib tug zaub xam lav ntawm tshiab cabbage thiab ntsuab dos yog txaus.
Txiv lws suav, liab tswb kua txob
Lawv lub ntsiab kom zoo dua yog lycopeneuas tsis tsuas yog speeds ntau lawm melanin, tab sis kuj ua ob npaug ntawm daim tawv nqaij ntuj tiv thaiv kev kub nyhiab thiab dawb radicals, tiv thaiv ntau dhau qhuav tawv nqaij thiab pigment heels. Yog tias, txawm li cas los xij, txuas ntxiv lean ntawm cov khoom noj uas muaj lycopene tom qab so haujlwm, tom qab ntawd cov xim bronze rau ntawm daim tawv nqaij. yuav nyob ob peb lub lis piam ntev dua.