Vitamin C
Ayyukan ascorbic acid za a iya kwatanta da allurar matasa. Ya rage adadin free radicals da aka kafa a cikin jiki a karkashin rinjayar hasken rana da kuma iska pollution, kuma shi ne mai gaskiya mai ceto na inna da jariri a cikin wani megalopolis. Yadda za a samu? Tafasa kamar wata broccoli, yin salad na kabeji, barkono mai dadi, tumatir da faski, da kuma kayan zaki, ceri ko currant currant.
Vitamin H (biotin)
Hakkin moistening kohsi. Rashinsa zai iya rinjayar ci gaban anemia, ƙananan ciwon kwayar cutar, ƙarar gashi, ba da gajiya, kumburi da launi na fata. Yadda za a samu? Biotin ne mai yawa a cikin farin kabeji da farin kabeji, wake da kore Peas. Daga berries da 'ya'yan itatuwa ne mai kyau apples, strawberries da kuma guna.
Vitamin E
Dole ne a sabunta kyallen takarda da kuma kare su daga cutarwa na yanayin. Kasancewa cikin kira na collagen da elastin, yana hana bayyanar wrinkles. Kuma inganta yanayin wurare, yana ba da mahaifiyar lafiya ga mahaifiyata kuma inganta lafiyar jaririn. Yadda za a samu? Lean a kan kayan lambu mai laushi kuma kada ku haye da wani dandelion - dafa shi daga gare su da jita-jita masu arziki a cikin bitamin E. Ku ci apples tare da tsaba kuma kuyi shayi daga rasberi bar tare da fure kwatangwalo.
Rolls na letas ganye
• 5-6 manyan salatin ganye F 150 grams na cuku na gida
• 100 g na zaki
• 5 g zaituni
• 1 tbsp. l. man kayan lambu
Champignons a yanka a cikin cubes kuma toya har sai zinariya a cikin kayan lambu mai. Zaitun a yanka a cikin zobba. Mix da cuku, soyayyen 'yan wasa da zaituni. Ga kowace takardar ganye, saka wasu daga abin sha. Sauke su a cikin waƙa da kuma amintattu tare da ɗan goge baki.
Vitamin D
Yana taimakawa mayar da fata na mahaifiyarta kuma ya rarraba Kwayoyin jikin jaririn, don ya kauce wa nauyin haihuwa. Inganta ƙwayar da yaduwa na kyallen takalma, yana taimakawa wajen yaki da rashes, ya rage jinkirin tsarin tsufa. Yadda za a samu? Gishiri mai haske mai haske - daga karas karas, jan tumatir, albasa da kore da barkono mai dadi na launuka. Kuma kariminci amfani da ganye - daga faski da Mint zuwa zobo da Sage.
Gazpacho
• 10 manyan tumatir
• 3 cucumbers
• 2 barkono mai dadi
• 4 manyan cloves na tafarnuwa
• 4 nau'i na gurasa na fari
• 1 albasa mai girma 9 100 ml man zaitun 2 tbsp. l. ruwan inabi vinegar
• 1 tbsp. l. babban gishiri na gishiri
• ruwan sanyi, ruwan tumatir
Gishiri da tafarnuwa a cikin turmi, ƙara gurasa da man zaitun. Jira zuwa daidaito daidaito. Bari shi daga cikin awa 1-1.5. Finely sara albasa da kuma zuba vinegar. Tumatir ƙura, cire kwasfa kuma cire tsaba. Zuba daɗaɗɗen barkono a cikin tanderun da aka rigaya a 200 ° C na minti 7-8. Cire kuma bayan minti 5 cire barkan kuma cire tsaba. Kawo kokwamba daga fata. Yanke faski ya bar babban. Saka dukkanin sinadirai a cikin wani blendal (albasa tare da vinegar) da kuma sara. Shirya miya a firiji don 5-6 hours.
Vitamin K (phylloquinone)
Taimaka rage ƙonewa da kumburi na fata, wanda yake da mahimmanci a lokacin zafi. Yadda za a samu? Don bincika samfurori masu dacewa, je zuwa launi kore. Mafi arziki a bitamin K kore leafy kayan lambu, kore tumatir, Brussels sprouts, nettle.
Apple afu
• 2 manyan apples apples
• 150 g na cuku
• 2 tbsp. l. kirim mai tsami
• kwai gwaiduwa daya kwai
• 2 tbsp. l. sukari 3 g man shanu
• 3 tbsp. l. sukari
Kwasfa apples daga fata da tsaba kuma a yanka a cikin cubes. Mix su da sukari kuma saka wuta. Dama kullum, kawo wa tafasa kuma cire daga farantin. Cottage cuku whisk tare da kirim mai tsami da kuma sanya a cikin wani fomred form. Top tare da apples. Yayyafa rassan da sukari da sukari da kuma sanya shi a cikin tanda, mai tsanani zuwa 160 ° C na minti 30. Shirya abincin, idan an so, yi ado tare da zub da guba. Sha ruwa mai yawa, ba tare da iskar gas ba. Yana wanke jikin toxin, inganta metabolism. Wannan yana taimaka wa fata ta zama launi mai kyau da kuma tsaftacewa. Masu cin abinci sun shawarta su sha har sau 8 na ruwan tsabta a rana, musamman a yanayin zafi. Amma ka tuna cewa a cikin uku na uku, don kaucewa rubutu, dole ne ka rage yawan adadin ruwa ya sha 1.2-1.5 lita.
Ka manta game da mayonnaise refuellings
Salads Summer salaye da man fetur na man fetur - a sunflower yawa bitamin E, zaitun da linseed ne mai arziki a unusually da amfani monounsaturated m acid. Matsayin da kyawawan mai kyau ke da wuya ga karimci. Ba wai kawai taimakawa wajen samar da bitamin A, D da E daga abinci na abinci ba, amma kuma wajibi ne don moisturizing da elasticity na fata, ci karin 'ya'yan itatuwa. A matsayin masu sayar da antioxidants, za su ba fata fataccen haske da sabo. Ku bauta wa kayan lambu ba a matsayin ado, amma a matsayin babban tasa. Suna ƙunshe da ƙananan microelements masu amfani, ƙwayoyin carbohydrates da fiber. Wadannan abubuwa basu da muhimmanci ga al'amuran al'amuran tsarin jiki da tsarkakewarsa. Ka tuna cewa carbohydrates a cikin abincinka ya zama sau hudu fiye da sunadarai da fats. Fiber yayi yaki tare da dullness da mummunan jiki, normalizing aikin na hanji. Kare fatar jiki daga rana, saboda haka daga samuwar suturar alade da hotunan samfurori tare da samfurori tare da beta-carotene (launin ja-yellow) da selenium (sunflower tsaba).
Bada:
Abincin da ya ƙunshi yawan dabbobin dabba - yana rushe gwaninta na raguwa; abinci mai zafi - zai iya haifar da redness; da wuri, da kayan abincin da ke ciki - kai ga fata; yawancin zaki - rashes an kafa; karfi shayi da kofi: maganin kafeyin da ke cikin su yana haifar da ciwon jiki, yana haifar da mummunan jiki, kumburi da kumburi. Teas mafi kyau su sha na ganye.