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Isu tese tinoda kuziva mishonga yakawanda kuti tiwane chena ganda nyore uye zvinobudirira. Zvingave zvinonhuwira, zvakagadzirwa pameso mapakeji kana kukwesha, isu tinoedza nzira dzakawanda dzekuunza kuchena kupenya kune yedu ganda. Nekudaro, hupenyu hune hutano ndeimwe yemishonga yekutanga yekuwana chena uye inopenya ganda zvakasununguka.
Isu tinowanzo kurairwa kuti tive nechikafu chine hutano uye chinovaka muviri. Chikafu chakaita semuriwo une mashizha egirini, michero ine mavhitamini nezvimwewo ndiyo nzira dzakanakisa dzekuwana nekuchengetedza ganda rinopenya. Kunze kwekudya zvekudya zvine ganda, unofanirwa kunwa mvura yakawanda uye nekurovedza muviri nguva dzose. Mvura inoburitsa chepfu inokuvadza kubva mumuviri uyezve inonatsa ganda kubva mukati. Kushanda kunze kune rumwe rutivi kunowedzera kutenderera kweropa mumuviri uye kunobatsira iwe kuti uwane kupenya uye kupenya kumeso zvakasikwa.
Kana iwe uchida kuwana chena ganda zvakasikwa, pasina kushandisa kemikari yakavakirwa makirimu kana kumeso mapakeji, sanganisira izvi zvine hutano ganda-zvine chikafu chikafu mune kwako kudya. Rondedzero iyi inosanganisira vhitamini A, C uye chikafu chine hupfumi chikafu chakanakira ganda. Iva nezvikafu izvi uye usabika zvakagadzirwa zvakagadzirwa uye zvine mafuta sezvo zvichikanganisa kujeka kwako uye zvinotungamirawo kune acne uye mapundu.
Zvikafu zvine simba kuti uwane ganda chena:
Makarotsi
Akapfuma muvhitamini C uye carotene, makarotsi ndeimwe yemiriwo yakanakisa ine mabhenefiti mazhinji kune ganda nemvere. Kuti uwane runako rusina mhosva, iva nemakarotsi kana muto wecarrot nguva dzose.
Papaya
Kunze kwekuve wakapfuma muvhitamini C, papaya zvakare ine vhitamini A, E uye antioxidants inojekesa ganda, kubvisa maronda uye acne. Unogona kuishandisa sechiso kumeso kana sekukwesha. Papaya inosukawo system uye inokonzeresa kugara uchienda kumwedzi.
Tomato
Iyo nyowani tsvuku uye yakasvinwa miriwo ipfuma sosi ye lycopene (yakagadziridzwa mhando ye carotene). Kunze kwekungove chikafu chinodakadza ganda, madomasi anobatsira kuonda uyezve kudzivirira gomarara.
Kiwi
Chibereko chemucitrus ipfuma inopa vhitamini C iyo inokubatsira kuti uwane ganda jena zvakasununguka. Unogona kuve neiyo kiwi nyowani uye woisa chibereko panzvimbo dzine rima uye mavanga kuti uwane runako rwakakwana.
Beetroot
Muriwo mutsvuku wakafuma nesimbi uye mavitamini anonatsa ganda pores, anowedzera kuyerera kweropa uye zvakare anobatsira iwe kuti uwane kupenya kwepingi pamatama ako. Inwa girazi rebeetroot juice zuva rega rega uyezve wedzera grated beetroot kana jisi rayo mumeso ako mapakeji.
Miti yakasvibira yemashizha
Miriwo yakasvibirira chikafu chemasimba izvo zvisina kungobatsira chete ganda asi muviri wese. Yakazara mavitamini, zvinovaka muviri uye mamineral, miriwo yakasvibira yemashizha senge sipinashi ine hutano hwakanaka.
Strawberries
Muchero wemucitrus une muto wakawanda une vhitamini C. Kuti uwane ganda rinopenya uye jena, iva nechikafu chine simba ichi.
Tsvuku tsvuku mhiripiri
Miriwo tsvuku yakaita tsvuku bhero mhiripiri ipfuma sosi yeLycopene uye vhitamini C.
Tea
Green tii ndeimwe yemakwenzi zvinwiwa izvo zvinogona kuve chaizvo chaizvo kune ganda. Inorapa kupisa kwezuva, inopfava ganda uye zvakare inovhenekera mavanga erima nemavanga.
Yero bhero mhiripiri
Chikafu chevhitamini C chakapfuma-chine ganda chinoshandiswa zvakare seyakagadzirwa anti-kukwegura chigadzirwa. Silica iripo mubhero mhiripiri inobatsira iwe kuti uwane kupenya uye kupenya ganda.
Ndiri zvigadzirwa
Zvigadzirwa zveSoy zvakapfuma muvhitamini C uye zinc. Soy mukaka semuenzaniso unogona kurapa acne nemamwe matambudziko eganda. Iwe unogona kugadzira rako rakasviba ganda kupenya nekuve neyako yakavakirwa simba chikafu.
Broccoli
Ichi chikafu chesimba chinobatsirawo kupenya ganda jena zvakasununguka. Iyo yakafuma muvhitamini C uye E, antioxidants iyo inonatsa system uye inounza kupenya kumeso.
Hove
Hove ipfuma sosi ye omega 3 fatty acids uye akakosha mavitamini ayo akanaka kune iro ganda. Kuti uwane ganda chena uye rinopenya, iva nehove. Ichowo chinoshanda cheganda rekuvandudza chikafu.
