6 Mea ʻai e pale ai i ka lā e hoʻohuli i kou ʻili i hale kaua anti-Wrinkle

Anter

• No ke aha he mea nui ka ʻai ʻana i kēia mau mea hoʻohui i ke ao
• 1. Blueberry
• 2. Mākeke
• 3. Nā hua kanu a me nā hua
• 4. Kāloti a me nā lau lau
• 5. ʻO ka tī ʻōmaʻomaʻo
• 6. Kaʻiwaʻi
• ʻO Super Smoothie Sunblock Super

ʻAʻole hiki iā ʻoe ke ʻai i kāu pale lā. Akā ʻo ka mea hiki iā ʻoe ke ʻai ke kōkua i ka hōʻino ʻana o ka lā.

ʻIke ka poʻe āpau e lohi i ka pale o ka lā e ālai i nā kukuna UV o ka lā, akā aia kahi hana nui e nalo ai kāu hana pale lā: ʻAina kakahiaka!

ʻO ka papaʻai kahi ʻāpana pinepine ʻole ʻia o ka pehea a mākou e hoʻopili ai i kā mākou kūwaho kūwaho i nā kau. E nānā kāua i ke kumu e hiki ai i ka pāʻina mua o ka lā ke hoʻomākaukau a pale aku i kāu olakino olakino olakino.

No ke aha he mea nui ka ʻai ʻana i kēia mau mea hoʻohui i ke ao

Huli e loaʻa iā mākou he "uaki ʻili," wahi a Joseph S. Takahashi, PhD, lunahoomalu o ke neurosains ma ke Kulanui o Texas Southwestern Medical Center ʻo Peter O'Dellell Jr. Brain Institute. I loko o kāna noi 2017, ua ʻike ʻo Takahashi a me kāna hui i kahi enzyme e hoʻoponopono i ka ʻili i hōʻino ʻia e UV i kēlā me kēia lā o ka hana i hiki ke hoʻololi ʻia e ka ʻai ʻana i nā meaʻai i nā manawa maʻamau.

"Inā paha he papaʻai maʻamau kāu, a laila e pale ʻia ʻoe ma mua o UV i ke ao. Inā loaʻa iā ʻoe kahi papaʻai ʻai maʻamau, i kumu ia e hoʻololi ai i ka uaki o kou ʻili, "i ʻōlelo ʻo ia i loko o kahi hoʻokuʻu nūhou.

No laila ma mua o kahi pōʻai waena o ke aumoe, e hoʻāʻo e hoʻokomo i kēia mau meaʻai aloha ʻili i loko o kāu mea leʻaleʻa e hoʻohui i kahi pale o ka lā keu i kāu papaʻai.

1. Blueberry

ʻO kā mākou mau huaʻai kauwela punahele kekahi ka mea e kōkua pale aku iā mākou i ke kauwela kekahi.

Loaʻa ka waiwai o Blueberry i nā antioxidant mana e hakakā aku i nā radical free i hiki ke hōʻino i ka ʻili ma muli o ka lā a me ke koʻikoʻi. ʻOi aku ka mana o ka Blueberry inā he ʻano hihiu lākou. ʻO lākou kekahi kumu waiwai maikaʻi loa o ka wikamina C, hiki ke kōkua i ke pale ʻana i nā ʻulukulu mai kahi lā ma kahakai.

ʻAina kakahiaka nui: E hoʻomākaukau i kāu papa ʻaina me nā parfaits ʻaina kakahiaka i hana ʻia me nā papa o ka homemade, 15 mau minuke blueberry chia jam, ka niu niu, a me ka granola.

2. Mākeke

ʻIke ʻia ʻo Tomato no ka loaʻa ʻana o ka lycopene, kahi antioksant kuleana no ka ʻulaʻula o ke kōmato. Akā ʻoi aku ka nui o nā mea i loko o nā watermelons. Hoʻokomo ʻo Lycopene i ka radiation UVA a me UVB, ʻoiai he mau pule paha ka lōʻihi o ka ʻili e lilo i photoprotective ma muli o ka nui o ka helu.

Ma hope o kekahi mau hebedoma o kēlā me kēia lā, inu wai ʻiʻo wai momona (ʻaʻole paʻakikī e mālama i ka wā wela!), Hiki i ka lycopene ke hana ma ke ʻano he sunblock maoli. Hoʻomaopopo ka poʻe noiʻi, ʻaʻole pono ia e lawe i kahi o nā hana pale ʻē aʻe, e like me SPF a me nā lole pale lā, e kūʻē i nā sunspots a me nā ʻinoʻino o ka ʻili. Akā ke hiki i ka anti-ʻelemakule, ʻaʻole e hōʻeha kēia hoʻonui keu.

Ma ka ʻaoʻao: Hoʻohui i kahi wili hua i ka pūʻulu ʻāpana aʻe a kūlou ʻoe i ka BBQ me ka salsa watermelon hou, vitamini C.

3. Nā hua kanu a me nā hua

ʻO nā walnuts, nā hua hemp, nā hua chia, a me nā flax āpau i nā omega-3 pono momona momona. ʻO nā iʻa a me nā hua manu kekahi kumu waiwai o kēia momona maʻemaʻe, ʻili aloha. ʻAʻole hiki i ko mākou kino ke hana i ka omega-3, no laila he mea nui ia e loaʻa ai iā mākou mai kā mākou papaʻai.

He aha ka hana a ka omega-3 i kou ʻili? Kōkua lākou i ka mālama i ka pono o kou ʻili a he anti-inflammatory kekahi. Kōkua pū nā Omega-3 i kou kino e kū kūlohelohe me nā hopena o ka hoʻolilo ʻana i kahi manawa nui i ka lā.

Mea ʻai māmā: ʻAʻole hele i waho ke kaila o ke ala, ke hiki iā ʻoe ke hoʻololi i nā mea a koho i kāu huakaʻi ponoʻī i kēlā me kēia manawa.

4. Kāloti a me nā lau lau

Hoʻololi ko mākou kino i ka beta carotene i vitamini A, he mea nui ia no ke olakino o ka ʻili. Ua loaʻa kahi 2007 meta-analysis ua hāʻawi ʻia ka beta carotene i ka pale lā kūlohelohe ma hope o 10 mau pule o ka hoʻohui mau.

ʻO ka ʻai ʻana i nā ʻano meaʻai like ʻole i kēia mea momona e maʻalahi ai ka hoʻonui ʻana i ka quota o kēlā me kēia lā. ʻO nā kāloti a me nā lau ʻōmaʻomaʻo e like me kale a me ka milo nā mea hoʻohui beta beta piha i kāu mau meaʻai, ʻoiai nā ʻono kakahiaka.

I ka mea nui, kiʻekiʻe nā greens lau i nā antioxidant lutein a me zeaxanthin. ʻO kēia mau mea e pale aku ai i ka wili ʻana, ka pōʻino o ka lā, a me ka maʻi ʻaʻai ʻili.

Nā lā salad: ʻO kēia salakeke māmā kahi koho awakea waihoʻoluʻu i kiola ʻia me nā kāloti a me ka ʻuala e lawe i kahi punch beta-carotene maoli.

5. ʻO ka tī ʻōmaʻomaʻo

I ka, ua ʻike nā kānaka noiʻi ua ʻai ke kī ʻōmaʻomaʻo i ka liʻiliʻi o nā tumors i hoʻokomo ʻia e ke kukui UV i nāʻiole. Ma muli o kahi flavanol i loko o ke kī ʻōmaʻomaʻo a ʻeleʻele i kapa ʻia ʻo EGCG.

ʻO kekahi haʻawina holoholona i ka tī ʻōmaʻomaʻo ua hōʻemi ʻia ka ʻino o ka ʻili mai ka mālamalama UVA a pale ʻia i ka hoʻoliʻiliʻi o collagen. ʻO Collagen ka protein nui o ko mākou kino. Hāʻawi ia i ka ʻili i kona kūpaʻa a paʻa.

Sip ma kēia: E hana i ka hapanui o nā huahana kauwela a hoʻoluliluli i kahi tī ʻōmaʻomaʻo i hoʻoluʻolu ʻia me ka hau, nā lau mint, a me kāu mau hua citrus punahele.

6. Kaʻiwaʻi

I ka wā e pili ana i nā mea ʻai a me nā huaʻai, kahi rula olakino laulā e ola a kūʻai aku e hoʻopili i nā mea ʻai ʻulaʻula nui aʻe. ʻO kēia no ka mea he nui paha nā antioxidants iā lākou.

Akā, mai hoʻokuʻu i nā pua mae o ka cauliflower e hoʻopunipuni iā ​​ʻoe. ʻO kēia veggie koloke ke kūʻokoʻa i ka lula. Loaʻa i ka caififlower nā antioxidant ikaika e kōkua ai i ke kaua ʻana i ke koʻikoʻi oxidative mai nā radical free.

Ma luna o kēia perk, ʻo ka cauliflower kahi meaʻai maoli pale pale lā no ka histidine. Hoʻoikaika kēia alpha-amino acid i ka hana ʻana o ka waikawa urocanic, ka mea e ʻono ai i ka pāhawewe UV.

Hoʻomoʻa i kēia: Inā ʻai ʻoe i ka puʻuwai no ka ʻaina kakahiaka, e hoʻāʻo i kahi steak cauliflower me ka mea ʻono chili-lime momona.

ʻO Super Smoothie Sunblock Super

ʻO wai e ʻōlelo ʻaʻole hiki iā ʻoe ke inu i kāu pale lā? Kōkua kēia mea maʻalahi iā ʻoe e paʻi i ka wela a loaʻa nā ʻili pale pale ʻili i helu ʻia ma luna. E hoʻohui iā ia i kāu wanaʻao no ke kukui olakino i ke kauwela a pau.

Nā Pono

• 1 1/2 kī kī uliuli, hoʻoluʻolu
• 1 mau blueberry kīʻaha
• 1 kīʻaha ʻāpala
• 1/2 kīʻaha cauliflower
• 1 kāloti liʻiliʻi
• 2 kele. naʻau hemp
• 1 tbsp wai lemi
• 3-5 mau pahu hau

Kuhikuhi

E hoʻokomo i nā mea hoʻohui i loko o ka blender. Hoʻohui a hiki i ka laumā. No kahi mānoanoa mānoanoa, e hoʻohana i 1 kī ʻōmaʻomaʻo.

ʻOiai kēia mau mea momona, hiki i nā meaʻai āpau ke kākoʻo i ke olakino o kou ʻili ke hōʻike ʻia i ke kukui UV, e hoʻomanaʻo ʻaʻole lākou he mea pani no ka pale o ka lā. Hoʻopili nō naʻe i ka pale lā i kēlā me kēia lā e pale i ka hōʻino ʻana o ka lā a me ka maʻi ʻaʻai ʻili. E noʻonoʻo e pili ana i kēia mau meaʻai i kahi ʻinikua keu keu inā ʻoe e hoʻonui i nā kukuna o ka lā.