Sheki, bouncy tresses suna saman jerin abubuwan fatan mu koyaushe. Kuma yayin da ba baƙo ba ne don gwada samfuran kyawawa daban-daban don samun mu kusan inci ɗaya kusa da makullai na Blake Lively-esque, ba mu taɓa tunanin yin amfani da abin da ke cikin kicin ɗinmu don haɓaka lafiyar gashin kanmu ba. Amma a cewar Masanin abinci mai gina jiki Frida Harju-Westman , abin da kuke ci zai iya yin tasiri mai mahimmanci akan maniyyi. Anan, abinci tara don ƙarawa a cikin abincin ku don kyawawan gashi da uku don gujewa.
LABARI: Mafi kyawun salon gashi don Alamar Zodiac ku
Casey Devaney ga PampereJama'aKu ci: Nama da Kaji
Kamar yadda nau'in gashi ya ƙunshi fiber na furotin, yana da ma'ana cewa ga lafiyayyen gashi, furotin dole ne ya zama wani ɓangare na abincin ku, Harju-Westman ya gaya mana. Rashin samun isasshen wannan sinadari a cikin abincinku yana nufin cewa jikin ku zai iyakance adadin da ake samu na gashin gashi. Fassara? Busasshen gashi wanda ya fi saurin karyewa. Samun gyaran furotin ɗin ku daga kayan dabba kamar nama, kaji da kifi (ko wake da legumes na masu cin ganyayyaki).
Casey Devaney ga PampereJama'aKu ci: kawa
Tabbas, kun san su don halayen aphrodisiac, amma kun san cewa kawa ma babban tushen zinc ne? Zinc da ake samu a cikin kawa yana sanya glandon gashi da ke samar da sinadari yana aiki, yana hana gashin bushewa da karye, in ji Harju-Westman. Karin kari? Kawa kuma na dauke da sinadarin protein, wanda kamar yadda kuka sani a yanzu yana kara lafiyar gashi.
Casey Devaney ga PampereJama'aKu ci: almonds
Shin kun taɓa mamakin dalilin da yasa yawancin shamfu da kwandishana masu ban sha'awa ke jera man almond a cikin kayan aikin su? Abincin da muka fi so shine babban tushen bitamin da abubuwan gina jiki-kawai kada ku wuce gona da iri tun da suna da yawan kitse (tunanin: karamin hannu ba duka jaka ba). Kofin kwata na almond zai ba ku kusan rabin abincin da aka ba ku shawarar na bitamin E da manganese, duka biyun na iya haɓaka haɓakar gashi, in ji Harju-Westman.
baking powder don amfanin fuska
Casey Devaney ga PampereJama'aKu ci: Tangerines
Wannan 'ya'yan itace mai ɗanɗano ba wai kawai yana da kyau ga tsarin garkuwar jikin ku ba-har ma yana haɓaka gashin ku da fata. Harju-Westman ya shaida mana cewa Vitamin C yana taimakawa jiki samar da collagen da yawa, yayin da bitamin A ke taimakawa gashi ya kasance cikin ruwa ta hanyar kara samar da sinadarin sebum.
Casey Devaney ga PampereJama'aKu ci: Alayyahu
Ba abin mamaki ba a nan - wannan koren ganye yana ɗauke da ƙarfe (mai girma ga ƙarfin gashi) da zinc (wanda ke kiyaye gashin gashi mai ƙarfi). Hakanan yana da kyakkyawan tushen potassium da calcium, ƙarin sinadarai guda biyu waɗanda ke aiki don kiyaye gashin ku lafiya.
Casey Devaney ga PampereJama'aKu ci: Girkanci Yogurt
Ba wai kawai wannan abinci mai tsami ya ƙunshi furotin ba, har ma yana ɗauke da bitamin B5 (wanda aka fi sani da pantothenic acid), wanda ke ƙara yawan jini zuwa fatar kanku, ta yadda yake taimakawa gashi girma. Da kyau, dama?
LABARI: Hanyoyi masu ban mamaki don dafa abinci tare da Yogurt na Girkanci
Casey Devaney ga PampereJama'aKu ci: Salmon
Jikinmu yana da ban mamaki, amma daya daga cikin abubuwan da ba za su iya yi ba shine samar da omega-3 fatty acids, wanda abubuwan da ke hana kumburi suna taimakawa wajen hana gashi daga fadowa. Salmon tushe ne mai kyau musamman, tunda bisa ga binciken Finnish da aka buga a da Jaridar Hadarin Ciwon Zuciya , An danganta asarar gashi tare da juriya na insulin kuma wannan kifi mai dadi yana daya daga cikin abincin da ke taimakawa jiki wajen sarrafa insulin da sauri, in ji Harju-Westman. (Mai cin ganyayyaki? Avocado, 'ya'yan kabewa da goro suna da kyau madadin albarkatun omega-3.)
Casey Devaney ga PampereJama'aKu ci: qwai
Hanyar da muka fi so don fara ranar shine chock-cike da biotin, wanda ba kawai yana taimakawa gashi girma ba, har ma yana hana ƙusoshi daga karya. Abin da muke kira nasara sau biyu ke nan.
Casey Devaney ga PampereJama'aKu ci: dankalin turawa
Wani sanannen abinci mai daɗi, dankalin turawa yana da kyau don kiyaye gashin ku lafiya, saboda yana da wadatar beta-carotene, in ji Harju-Westman. Beta-carotene yana inganta haɓakar gashi ta hanyar ƙara yawan ƙwayar ƙoƙon kai na sebum. ( Psst… sauran 'ya'yan itatuwa da kayan marmari na lemu kamar karas da kabewa suna da halayen haɓaka lafiyar gashi iri ɗaya.)
Casey Devaney ga PampereJama'aGuji: Mackerel
Mackerel yana da kyau a cikin ƙananan sassa, duk da haka, kauce wa cinye shi idan kun damu da asarar gashi, in ji Harju-Westman. Domin wannan kifin mai kifin yana ɗauke da mercury, wanda zai iya sa gashi ya zube. Gabaɗaya, ƙa'idar ita ce, yawan kifin, yawancin mercury ya ƙunshi; amma akwai wasu keɓancewa ga wannan ka'ida, don haka tabbatar da karanta alamun abinci kafin siyan, in ji ta.
yadda ake cire tanning a fuska
Casey Devaney ga PampereJama'aGuji: Sugar
Yi haƙuri, abubuwa masu daɗi ba kawai za su cutar da haƙoranku ba, amma kuma suna iya yin mummunan tasiri akan gashin ku. Ta yaya haka? Sugar yana rage shayar da furotin na jikin ku, wanda - kun yi tsammani - yana da mahimmanci ga gashi mai lafiya. (Amma kun san wannan riga, daidai?)
Casey Devaney ga PampereJama'aGuji: Barasa
To, ga wani abin damuwa-giya yana rage matakan zinc a jikin ku. Bugu da kari, yayin da ake zubar da ruwa a jikinka, hakan kuma ya biyo bayan shan barasa yana desar da gashi, yana kara saurin karyewa, in ji Harju-Westman. Babu lokacin farin ciki a gare ku.
Casey Devaney ga PampereJama'aGuji: Tsantsan Abinci
Harju-Westman ya gaya mana a duk lokacin da jiki ke aiki akai-akai tare da ƙarancin kalori da rashin bitamin da ma'adanai masu mahimmanci, da gaske yana lalata lafiyar gashi gaba ɗaya, yana barin shi lalacewa tsawon watanni bayan an gama cin abinci. Don haka ku tsallake abubuwan cin abinci na hauka kuma ku mai da hankali kan lodin farantinku tare da lafiyayyen abinci mai wadataccen abinci mai gina jiki maimakon. Ga wasu ra'ayoyi don fara ku.
Casey Devaney ga PampereJama'aLABARI: Abubuwa 4 da gashin ku zai iya gaya muku game da lafiyar ku
