10 Nā Mea ʻAi Kūpale e Kākoʻo i Kou Kino 40s-and-Beyond

Anter

• 1. Kahawai wai
• 2. ʻO ka pepa bele ʻulaʻula
• 3. Papaya
• 4. Blueberry
• 5. Broccoli
• 6. Mīkini
• 7. Nut
• 8. ʻApocado
• 9. ʻUala kahiki
• 10. Nā hua pomeraite
• Hoʻopiha i kou kino me nā mea momona ikaika

Hoʻomaka ka ʻili nani a me ka ʻālohilohi me ka ʻano o kā mākou ʻai ʻana, akā hiki ke kōkua i kēia mau mea ʻai kūpale i ka mea ʻoi aku.

Ke hoʻopaʻa mākou i kā mākou papaʻai me nā mea ola i hāpai ʻia me nā antioxidants, nā momona momona, ka wai, a me nā mea pono pono, e hōʻike ana ko mākou kino i kona mahalo ma o kāna mea nui nui: ko mākou ʻili.Ma hope o nā mea āpau, ʻo ka ʻili ka mahele mua o ko mākou kino e hōʻike ai i ka pilikia kūloko, a aia wale nō ka mea e hiki ai i nā lotion, nā kalima, nā masks, a me nā serum ke hana pono ma mua o ka pono e nānā pono i nā mea e hoʻoulu nei iā mākou.

Loaʻa i nā kānaka noiʻi ʻo ka ʻai ʻana i nā hua a me nā mea ʻai ka ala palekana loa a olakino hoʻi e hakakā ai i nā ʻeleʻele a me nā laina maikaʻi. Mākaukau e hoʻomālamalama? Eia nā 10 o nā meaʻai anti-kūnewa ʻoi loa e hānai i kou kino no kahi ʻālohilohi mai loko mai.

1. Kahawai wai

ʻAʻole hoʻohoka nā pōmaikaʻi olakino o ka wai wai! ʻO kēia nutrient-dense hydrating leafy green kahi kumu waiwai nui o:

• kalipuna
• potasiuma
• manganese
• pākuʻi
• nā wikamina A, C, K, B-1, a me B-2

Hana ʻo Watercress ma ke ʻano he antiseptic o loko a i nā hunaola a pau o ke kino, e hopena ana i ka oxygenation o ka ʻili. Hoʻopili ʻia me nā huaora A a me C, hiki i ka neutralize i nā radical free e hoʻopōʻino ana, e kōkua ana e mālama i nā laina maikaʻi a me nā wili.

E hoʻāʻo: Hoʻohui i kahi lima o kēia ʻōmaʻomaʻo momona i kāu saladi i kēia lā no ka ʻili aniani a me ke olakino holoʻokoʻa holoʻokoʻa.

ʻO kēia ʻōmaʻomaʻo ʻono pū kekahi (e like me ka mea i ʻike ʻia i nā trout), kōkua digestion (i loko o hoʻokahi aʻo hoʻopaʻa), a hāʻawi i ke kākoʻo thyroid ma muli o kāna iodine ʻike.

2. ʻO ka pepa bele ʻulaʻula

ʻO nā pepelu bele ʻulaʻula ka mea kiʻekiʻe loa ke hiki mai i ka anti-ʻelemakule. Ma waho aʻe o kā lākou ʻike kiʻekiʻe o ka wikamina C - maikaʻi no ka hana collagen - loaʻa i nā pepelu bele ʻulaʻula nā antioxidant ikaika i kapa ʻia ʻo carotenoids.

ʻO nā Carotenoids nā pigment mea kanu no ke kala ʻulaʻula, melemele, a me ka ʻalani i ʻike ʻia i nā hua a me nā lau. He ʻano like ʻole kā lākou a kōkua paha i ka pale ʻana i ka ʻili, ka haumia, a me nā toxins pili i ke kaiapuni.

E hoʻāʻo: Māhele i nā pepa bele a hoʻowai iā lākou i loko o ka hummus ma ke ʻano he meaʻai māmā, e hoʻohui iā lākou i kahi salakeke maka, a kuke paha iā lākou i loko o ka palaʻai.

3. Papaya

Nui ka waiwai o kēia superfood ono i nā ʻano antioxidant, nā wikamina, a me nā minelala i hiki i ka ʻili i ka ʻili a hoʻoliʻiliʻi i ke ʻano o nā laina maikaʻi a me nā wili. Pākuʻi ʻia kēia mau mea:

• nā wikamina A, C, K, a me E.
• kalipuna
• potasiuma
• makanekiuma
• pākuʻi
• B wikamina

ʻO ka laulā o nā antioxidant i ka papaya kōkua i ke kaua ʻana i ka hōʻino kūwewe manuahi a me ka. Hoʻokomo pū ʻia ʻo Papaya i kahi enzyme i kapa ʻia ʻo papain, kahi e hāʻawi ai i nā pono anti-ʻelemakule e ka hana ʻana ma ke ʻano he ʻoihana kūlohelohe maikaʻi loa kūlohelohe. ʻIke pū ʻia ia i nā huahana exfoliating he nui.

No laila, ʻo ka ʻai ʻana i ka papaya (a i ʻole ka hoʻohana ʻana i nā huahana i loaʻa ka papain) hiki ke kōkua i kou kino e hoʻokahe i nā hunaola ʻili make, e waiho ana iā ʻoe me ka ʻili ʻālohilohi a maikaʻi.

E hoʻāʻo: E kāpīpī i ka wai lime hou ma luna o ka pā nui o ka papaya ma ke ʻāpana o kāu ʻaina kakahiaka a i ʻole hana i kahi mask papaya ma ka home no kāu pō e hiki mai ana!

4. Blueberry

Loaʻa ka waiwai o Blueberry i nā huaora A a me C, a me kahi anti-anti-anti-anti-antiant makahiki i kapa ʻia ʻo anthocyanin. ʻO kēia ka mea e hāʻawi ai i nā blueberry i ko lākou ʻano hohonu, nani polū.

Hiki i kēia ke kōkua i ka pale ʻana i ka ʻili mai ka poino ma muli o ka lā, ke koʻikoʻi, a me ka hoʻohaumia ma o ka hoʻohaʻahaʻa ʻana i ka pane o ka hoʻonā.

E hoʻāʻo: E hoʻolei i kēia hua momona, kō kō i loko o kahi kakahiaka a i ʻole kīʻaha hua, a hāʻawi ia i kahi punch nani!

5. Broccoli

ʻO Broccoli kahi hale anti-inflammatory, anti-kūnewa i piha me:

• nā wikamina C a me K
• kekahi mau ʻano antioxidant
• puluniu
• folate
• lutein
• kalipuna

Pono kou kino i ka wikamina C no ka hana ʻana i ka collagen, ka protein nui i ka ʻili e hāʻawi iā ia i ka ikaika a me ka paʻa.

E hoʻāʻo: Hiki iā ʻoe ke ʻai i ka maka broccoli no kahi meaʻai māmā wikiwiki, akā inā he manawa kou, e mahu mālie ma mua o ka ʻai ʻana. Mai ka nahu ʻia ʻana i ke ahi a i nā sausa pesto, kōkua maoli ka kuke ʻana i ka broccoli i ka hoʻokuʻu ʻana i nā pono olakino hou aʻe no kou kino.

ʻO ka lutein nutrient, i ka mālama ʻana i ka hana hoʻomanaʻo o ka lolo, a me ka huaʻai K a me ka calcium (nā mea e pono ai ke olakino iwi a me ka pale ʻana i ka osteoporosis). Aia paha kekahi mea hiki ʻole i kēia veggie anti-ʻelemakule ke hana?

6. Mīkini

ʻO hydrach ka super hydrating a piha me nā antioxidant e kōkua i ka oxygenate a hoʻopiha i ke kino holoʻokoʻa. Waiwai pū kekahi ma:

• nā wikamina A, C, E, a me K
• makanekiuma
• mea hao hoʻoulu mea kanu
• lutein

Hoʻoikaika kēia mea momona ʻōmaʻomaʻo kiʻekiʻe vitamona C i ka hana collagen e mālama i ka ʻili a maʻalahi. Akā ʻaʻole wale kēlā. ʻO ka huaʻai A hāʻawi ʻia ia e hāpai i ka lauoho ikaika a hinuhinu, ʻoiai ʻo ka wikamina K e kōkua ai i ka hoʻēmi ʻana i ka mumū i nā pūnaewele.

E hoʻāʻo: Hoʻohui i nā ʻāpana o ka milo i kahi mea leʻaleʻa, salakeke, a i ʻole. Manaʻo hou aʻe? E nānā i kā mākou mau papa kuhikuhi spinach punahele, e like me nā ʻāpuʻu spinach a me nā burger cheesy.

7. Nut

Nui nā nati (ʻoi aku nā ʻalemona) kahi kumu maikaʻi loa o ka wikamina E, i hiki ke kōkua i ka hoʻoponopono ʻana i ka ʻili, e mālama i ka ʻili o ka ʻili, a pale i ka ʻili mai ka hōʻino ʻana i nā kukuna UV. ʻO nā walnuts a hiki i nā anti-inflammatory omega-3 fatty acid e kōkua paha:

• hoʻoikaika i nāʻiliʻili o ka ʻili
• pale i ka poino o ka lā
• hāʻawi i ka ʻili i kahi ʻalani nani e ka mālama ʻana i kāna pale ʻaila maoli

E hoʻāʻo: E kāpīpī i kahi hui o nā nati ma luna o kāu salakeke, aiʻole e ʻai i ka piha lima ma ke ʻano he meaʻai māmā. Mai wehe i ka ʻili, no ka mea, hōʻike nā noiʻi ua nalowale nā ​​antioxidant me ka ʻole o ka ʻili.

• hoʻemi i ka makaʻu no ka maʻi puʻuwai (walnuts) a me ka maʻi diabetes 2 (pistachios)
• ka pale ʻana i ka hoʻoliʻiliʻi ʻike i nā mākua (nā ʻalemona)

8. ʻApocado

He kiʻekiʻe nā Avocados i nā momona momona e hakakā ana i ka ʻili e hoʻoliʻiliʻi i ka ʻili palupalu. Aia pū lākou i nā ʻano pono pono like ʻole e like me:

• nā wikamina K, C, E, a me A
• B wikamina
• potasiuma

Hiki i ke kiʻekiʻe o ka wikamina A i nā avocados ke kōkua iā mākou e hoʻokahe i nā hunaola ʻili make, e waiho ana iā mākou me ka ʻili nani a me ka ʻālohilohi. Hiki paha i kā lākou ʻike carotenoid ke kōkua pū i ka pale ʻana i nā toxins a me nā pōʻino mai nā kukuna o ka lā a kōkua pū hoʻi e pale aku i nā maʻi ʻili ʻili.

E hoʻāʻo: E hoʻolei i kahi avocado i loko o ka salakeke, ka pā, a ʻai wale paha me kahi puna. I ka manawa wale nō āu i manaʻo ai ua hoʻāʻo i nā ala āpau e ʻai ai i kahi avocado, ua loaʻa iā mākou he 23 hou aku. Hiki iā ʻoe ke hoʻāʻo iā ia ma ke ʻano he mask mask moisturizing kupaianaha e hakakā i ka lī ʻana, hoʻemi i ka ʻulaʻula, a kōkua i ka pale ʻana i nā ʻulī.

9. ʻUala kahiki

ʻO ke kala ʻalani o ka ʻuala mai kahi antioxidant i kapa ʻia ʻo beta-carotene i hoʻohuli ʻia i huaora A. hiki ke kōkua i ka hoʻoliʻiliʻi o ka ʻili, paipai i ka huli ʻana o ka ʻili ʻili, a hāʻawi hope i ka ʻili palupalu, me ka nānā ʻōpio.

ʻO kēia meakanu aʻa momona kahi kumu nui o nā wikamina C a me E - e pale ʻelua i ko mākou ʻili mai nā radical free e hoʻopōʻino a mālama i ka ʻōlinolino o ko mākou ʻili.

E hoʻāʻo: Hoʻopili i kekahi o kēia mau ʻalalā ʻuala e hoʻāla i kāu pāʻina kakahiaka a i ʻole ka meaʻai māmā e like me ka mea ʻē aʻe. ʻAʻole wale ka manawa hoʻomaikaʻi e hoʻohui i kēia mea ʻai i kāu papaʻai!

10. Nā hua pomeraite

Ua hoʻohana ʻia nā pomegerane i mau kenekulia ma ke ʻano he lāʻau lapaʻau hoʻōla. Kiʻekiʻena i ka wikamina C a, pomegranates ke pale i ko mākou kino mai ka manuahi radical manuahi a hoʻemi i nā pae o ka mumū i kā mākou ʻōnaehana.

ʻO kēia mau huaʻai olakino pū kekahi me kahi pūhui i kapa ʻia ʻo punicalagins, i kōkua i ka mālama ʻana i ka collagen i loko o ka ʻili, nā lohi o ka ʻelemakule.

E hoʻāʻo: E kāpīpī i kēia mau mea nani momona ma luna o kahi pēpē wati pēpē pēpē no kahi mālama anti-kūnewa!

Ua hōʻike pū ʻia kahi noiʻi i kahi hui i kapa ʻia, i hana ʻia i ka wā e launa pū ana nā pomegranates me ka bacteria bacteria, e hoʻoulu hou ai paha i ka mitochondria. ʻO ia i ke aʻo ʻana iole.

Hoʻopiha i kou kino me nā mea momona ikaika

Ma ka hānai ʻana iā mākou iho me kēia mau meaʻai anti-kūnewa, hiki iā mākou ke loaʻa ka wahie e nānā a manaʻo i kā mākou mea maikaʻi loa.

Inā ʻoe e ʻimi ana i nā mea kanu ʻono hou aʻe e hoʻāʻo, koho i nā hua a me nā lau i loko o ke kala. ʻO nā aka waiwai he hōʻailona pinepine ia o nā hakakā hakakā ikaika e mālama i kou ʻili a olakino hoʻi. ʻO ka nui o nā kala i hiki iā ʻoe ke komo i kāu pā, ʻoi aku ka maikaʻi.

ʻO ka manawa kēia e hoʻolohi i nā hōʻailona o ka ʻelemakule a ʻalohi maoli mai loko!

ʻO Nathalie Rhone, MS, RDN, ʻo CDN kahi mea lapaʻau i hoʻopaʻa inoa ʻia a me kahi mea mālama pono lāʻau lapaʻau me kahi BA i ka Psychology mai ke Kulanui ʻo Cornell a me kahi MS i ka Nutrical Clinical mai ke Kulanui o New York. ʻO ia ka mea hoʻokumu oNutral na Nathalie LLC, kahi hana pilikino ponoʻī ma New York City e kia ana i ke olakino a me ke olakino e hoʻohana nei i kahi ala integrative, aʻAi maikaʻi a pau, kahi laikini olakino olakino a me ke ola pono. Ke hana ʻole ʻo ia me kāna mea kūʻai aku a i ʻole ma nā papahana pāpāho, hiki iā ʻoe ke ʻike iā ia e huakaʻi nei me kāna kāne a me mini-Aussie, Brady.