تعتبر الأسماك الدهنية، مثل السلمون، من الأطعمة الممتازة للحفاظ على الجلد سميكًا ونضرًا ورطبًا، فهي مصدر غني بأحماض أوميغا 3 الدهنية، والتي تعتبر مهمة للحفاظ على صحة الجلد.
تقلل دهون أوميغا 3 الموجودة في الأسماك من الالتهابات التي يمكن أن تسبب الاحمرار وحب الشباب. كما يمكن أن تجعل بشرتك أقل حساسية لأشعة الشمس الضارة فوق البنفسجية.
تظهر بعض الدراسات أن مكملات زيت السمك قد تساعد في مكافحة الأمراض الالتهابية وأمراض المناعة الذاتية التي تؤثر على بشرتك، مثل الصدفية والذئبة.
تعتبر الأسماك الدهنية أيضًا مصدرًا لفيتامين E، أحد أهم مضادات الأكسدة. والحصول على ما يكفي من فيتامين E ضروري للمساعدة في حماية بشرتك من التلف الناتج عن الجذور الحرة والالتهابات.
كما توفر الأسماك الزنك، وهو معدن حيوي لإنتاج خلايا الجلد الجديدة! يمكن أن يؤدي نقص الزنك إلى التهاب الجلد وتأخر التئام الجروح.
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سمك الجزر:
الجزر غني بفيتامين A الذي يحارب حروق الشمس وموت الخلايا والتجاعيد. يضيف فيتامين A أيضًا توهجًا صحيًا ودافئًا لبشرتك.
يمكنك الحصول على فيتامين A عن طريق تناول بروفيتامين A من خلال الفواكه والخضروات والمنتجات النباتية الأخرى.
يمكن أيضًا العثور على بروفيتامين A في البرتقال والسبانخ والبطاطا الحلوة واليقطين والفلفل والبروكلي وأكثر من ذلك.
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البروكلي واللفت:
البروكلي واللفت نوعان من الأطعمة الفائقة الموجودة في الخضروات من عائلة الملفوف، فهي عالية المحتوى من مركب خاص يعرف باسم سلفورافان.
يساعد السلفورافان على الحماية من أضرار أشعة الشمس من خلال تحييد الجذور الحرة الضارة وتشغيل أنظمة الحماية الأخرى في الجسم، يعمل السلفورافان أيضا كداعم لموازنة الهرمونات عند النساء.
يحتوي هذا المركب على مادة تسمى إندول -3 كاربينول التي يمكن أن تساعد في موازنة مستويات هرمون الاستروجين.
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البطاطا الحلوة:
بيتا كاروتين مادة مغذية موجودة في النباتات، تم العثور عليها في البرتقال والخضروات مثل الجزر والسبانخ والبطاطا الحلوة.
تعد البطاطا الحلوة مصدرًا ممتازًا – حيث تحتوي حصة نصف كوب (100 جرام) من البطاطا الحلوة المخبوزة على ما يكفي من البيتا كاروتين لتوفير أكثر من ستة أضعاف القيمة اليومية لفيتامين أ التي تحتاجها للحفاظ على صحة بشرتك من خلال العمل كواقي شمسي طبيعي.
عند تناولها، يندمج مضاد الأكسدة في بشرتك ويساعد على حماية خلايا بشرتك من التعرض لأشعة الشمس. قد يساعد هذا في منع حروق الشمس وموت الخلايا وجفاف الجلد والتجاعيد.
ومن المثير للاهتمام أن الكميات الكبيرة من بيتا كاروتين قد تضيف أيضًا لونًا برتقاليًا دافئًا إلى بشرتك، مما يساهم في الحصول على مظهر صحي بشكل عام.
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الطماطم:
تعتبر الطماطم مصدرًا رائعًا لفيتامين C، وتحتوي على جميع الكاروتينات الرئيسية، بما في ذلك الليكوبين.
ثبت أن بيتا كاروتين ولوتين والليكوبين تحمي بشرتك من التلف الناتج عن أشعة الشمس، وقد تساعد أيضًا في منع التجاعيد.
ضع في اعتبارك إقران الأطعمة الغنية بالكاروتين مثل الطماطم بمصدر للدهون، مثل الجبن أو زيت الزيتون، حيث تزيد الدهون من امتصاص الكاروتينات.
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الصويا:
يحتوي فول الصويا على الايسوفلافون، وهي فئة من المركبات النباتية التي يمكن أن تحاكي أو تمنع هرمون الاستروجين في الجسم.
وجدت إحدى الدراسات التي شملت نساء في منتصف العمر أن تناول الايسوفلافون الصويا كل يوم لمدة 8-12 أسبوعًا يقلل من التجاعيد الدقيقة ويحسن مرونة الجلد.
عند النساء بعد سن اليأس، قد يؤدي تناول فول الصويا أيضًا إلى تحسين جفاف الجلد وزيادة الكولاجين، مما يساعد على الحفاظ على بشرتك ناعمة وقوية.
لا تساعد هذه الايسوفلافون في حماية الخلايا داخل جسمك من التلف فحسب، بل تساعد أيضًا في حماية بشرتك من الأشعة فوق البنفسجية – والتي قد تقلل من خطر الإصابة ببعض سرطانات الجلد.
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التوت:
جميع أنواع التوت مليئة بالفيتامينات، مثل فيتامين C، والعوامل الأخرى المضادة للالتهابات التي تساعد في الحماية من الجذور الحرة وتساعد على منع الشيخوخة المبكرة. علاوة على ذلك، يحتوي التوت على نسبة أقل من السكر مقارنة بالعديد من الفواكه الأخرى.
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الشوكولاته الداكنة:
إذا كنت بحاجة إلى سبب لتناول الشوكولاتة، فإليك تأثيرات هائلة للكاكاو على بشرتك:
بعد 6-12 أسبوعًا من تناول مسحوق الكاكاو الغني بمضادات الأكسدة كل يوم، شعر المشاركون في إحدى الدراسات ببشرة أكثر سمكًا ورطوبة! كان جلدهم أيضًا أقل خشونة وأقل حساسية لحروق الشمس وكان تدفق الدم لديهم أفضل.
وجدت دراسة أخرى أن تناول 20 جرامًا من الشوكولاتة الداكنة عالية مضادات الأكسدة يوميًا يمكن أن يسمح لبشرتك بتحمل أكثر من ضعف الأشعة فوق البنفسجية، مقارنةً بتناول شوكولاتة منخفضة مضادات الأكسدة.
تأكد من اختيار الشوكولاته الداكنة التي تحتوي على 70% من الكاكاو على الأقل لزيادة الفوائد وتقليل السكر المضاف إلى الحد الأدنى.
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« 그래, 그래…아버지, 내 아들아…내 아들아… »
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손을 흔들면서 강력한 사람들이 불을 피우고 집으로 돌진했습니다.
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Zizhong은 « 정말요? Xueshi Shen이 전에 언급하는 것을 들어 본 적이 없습니다. « 라고 외쳤습니다.
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사실 Zhu Zaimo는 여러 날 동안 연구소에 있었습니다.
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기력을 되찾은 장신을 보며 모두들 망설임 없이 고구마 캐기 시작했다.
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즉시 공무원이 그것을 창고로 보내 선반에 올려 놓았습니다.
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« 전체적으로? »장 여왕은 눈살을 찌푸리며 Liang Ruying을 응시했습니다.
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Hong Zhi는 손을 흔들며 « 둘 다 여기서 나가세요. « 라고 말했습니다.
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분명히 천진위를 향하고 있었기 때문이다.
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여기 조용히 앉아 있던 몇몇 사람들이 갑자기… 눈구멍이 촉촉해졌다.
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그가 수도에 도착할수록 Zhu Houzhao는 조금 불안해졌습니다!
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그러나 심사관의 위치는 매우 중요하며 Xie Qian은 감히 그것을 소홀히 할 수 없습니다.
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시험에서 4등을 한 Wang Shouren에 대해 이야기해 봅시다!
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Xiao Jing은 미소를 지으며 고개를 끄덕였습니다. « 전하, 노예는 이의가 없습니다. »
lfchungary.com
즉시 디지털화를 생각한 Hongzhi 황제에게 보고서가 전송되었습니다.
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Zhu Houzhao는 눈을 가늘게 뜨고 « 제 생각에는 그렇지 않을 수도 있습니다. »
pragmatic-ko.com
이 발언이 나오자 일부 사람들은 장생의 생각이 너무 어둡다고 생각하며 동의하지 않았다.
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모든 Hanlins는 깜짝 놀랐고 모두 침묵을 지켰습니다.
pragmatic-ko.com
지유양이 겁을 먹었다면 폐하도 겁을 먹었을 것입니다.
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« 오. » 팡 지판이 배후에 있다는 것이 분명했다.
lfchungary.com
이 좌식은 2시간 30분 동안 지속되며, 심지어 젊은 사람들도 견딜 수 없을 것입니다.
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Xiao Jing의 « 폐하 »는 Hongzhi 황제의 생각을 방해했습니다.
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더 크고, 총기가 더 완벽하게 장착되어 있고, 더 빠르고, 큰 작업을 수행할 수 있을 만큼 빠릅니다.
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« 아버지… » Zhu Houzhao는 어쩔 수 없이 끼어들었습니다. « 내 아들은 아니라고 생각합니다. »
mersingtourism.com
Fang Jifan이 이러한 문제에 대해 열심히 생각한 것은 아닙니다.
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Zhu Houzhao는 안도한 듯 자루를 내려놓았다.
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시아버지는 사위를 땅 끝까지 빨리 보낼 수 있습니다.
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이번에는 Fang Jifan이 혼란스러워 할 차례 였고 감히이 놈을 사랑할 수 있을까요?
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그는 갑자기 겁에 질려 갑자기… 가슴을 감싸고… 울었습니다.그의 귀에는 자기 손자가 미친 듯이 울부짖는 소리가 들리는 것 같았다.
madridnortehoy.com
Zhu Houzhao는 기뻤고 수만 마리의 소와 말이 있었는데 모두 먹을 수 없었습니다.
shopanho.com
보스는 리더이고 작업장에서 유명한 다른 사람들은 옆에 서 있습니다.
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사물을 관찰하여 만물의 이치를 연구하는 것은 사실이지만 너무 절대적이다.
laanabasis.com
많은 사람들이 마음 속으로 한숨을 쉬지 않을 수 없었고, 그들은 Ouyang의 하인이 될 자격이 있고 정말 침착합니다.
hihouse420.com
갑자기 아이를 낳은 Fang Jifan은 약간 당황했지만 그는 매우 기뻤습니다.
mersingtourism.com
일본 해적들은 모두 타이저우로 갔고, 닝보에 오는 것도 코앞이다.
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갑자기 곤녕궁은 끓는 물과 같았습니다.
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이것만 의지하면 천군중에서 사람을 구할 수 있단 말인가?
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반면 Xu Aoling은 솜을 찼다고 느꼈고 즉시 더욱 짜증이났습니다.
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Zhu Houzhao는 마침내 « Old Fang, Lao Fang »이라는 문에 왔습니다.
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« 학생과 학자! » Liu Jian은이 네 단어를 읽었고 그의 눈동자는 수축되었습니다.
sandyterrace.com
그럼에도 불구하고 그는 여전히 제국 도시에서 두려움에 절했습니다. « I … Wanshi. »
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동창이 보낸 소식은 간부들 사이에 큰 혼란을 야기했다.그리고 세상의 쓰레기 왕은 공식 칭호가 없으니 그들의 바람을 들어주는 듯하다.