Abubuwan da suka kamata ku riƙa ci domin samun lafiyayyar fata

Fata, wani muhimmin sashe ne a jikinmu, kuma dole ne mu rayu da ita. Baya ga kasancewa tana ƙawata jikinmu, kula da fata da kyau na kuma amfanar lafiyarmu baki ɗaya.

A matsayinta na wani shinge da ke tsakanin jikinmu da kuma abun da ke ƙasanta, abubuwa da yawa na taka rawa wajen sanya fata ta tsufa ko ma ta lalace, ciki har da gurɓacewar iska, da yanayin wani muhimmin sinadari da ake kira ozone da sauyin yanayi, in ji Jean Krutmann, wani farfesa a fannin kula da fata a Cibiyar Bincike ta Leibniz.

"Shekaru da dama muna tunanin cewa hasken ultraviolet (UV) ne babban abin da ke sa fata ta tsufa da sauri, amma yanzu mun gane cewa wannan tunani ba haka yake ba'' in ji Krutmann.

Hasken UV wani nau'in makamashi ne da ke fitowa daga rana.

"Sauran na'ukan hasken rana na taka rawa wajen sauya yanayin fata da halitta, tare da janyo tsufa."

Wani abu da ba safai jama'a ke kula da shi ba, da ke taimakawa wajen kiyaye fatarmu, da kuma shi kansa jikinmu shine abin da muke ci.

Daga lafiyayyen kitse, zuwa naukan abinci da ke wanke cikinmu, ga wasu iri-irin abinci da ke iya taimakawa wajen tallafawa fata mai lafiya.

1. Ƴaƴan itatuwa da kayan lambu

Akwai bincike da dama da ke nuna cewa cin kayan lambu na da mahimmanci don kiyaye lafiyar fatarmu.

Suna taimakawa wajen samar sinadaran antioxidants masu ƙarfi waɗanda ke taimakawa wajen kare fata daga lalacewa da gurbacewar yanayi da hasken rana ke haifarwa.

Karas, da barkono da tumatir suna da wadataccen sinadarin carotenoids, ciki har da lutein, lycopene, da beta-carotene.

"Ana adana su a cikin kitse kuma suna kare su daga hasken UV," in ji Volker Böhm, farfesa a fannin sinadarai na abinci a Jami'ar Friedrich Schiller Jena.

Cin abinci mai wadataccen carotenoid akai-akai yana taimakawa wajen "kare hasken UV da kusan biyu zuwa uku a duk shekara," in ji shi.

Ƙara mai kamar na zaitun a cikin tumatir ko karas, shima kan taimaka wajen sauƙaƙa wa jiki amfani da waɗannan sinadarai na antioxidants.

Shi kuwa sinadarin Carotenoids na iya taimakawa ƙwayoyin halittu na fata wajen samar da hyaluronic acid. Wannan ƙwayar halitta tana taimakawa wajen rage taurin fata, kuma ana samunta a cikin mayukan shafawa da yawa''.

Irin waɗannan launukan na iya taimakawa wajen haɓaka sinadarin collagen. A wani ƙaramin bincike da aka gudanar, an gano cewa matan da ke shan carotenoid a kowace rana tsawon watanni goma sun samu ci gaba a lafiyar fatarsu, wanda ke nuna cewa yana iya taimakawa wajen hana rugujewar collagen.

A ƙarshe, an gano cewa cin ƴaƴan itatuwa da kayan lambu na haifar da fata mai kyau da "haske".

An gano cewa mangwaro yana sa fatarmu ta yi ƙara kyau kamar sabuwa yayin da muke tsufa.

Akwai misali na wani nazari da aka yi kan wasu mata da suka daina yin jinin al'ada a ƙarƙashin jagorancin wani ƙwararre mai suna Vivien Fam a Jami'ar California.

Matan sun ci gram 85 (2.9oz) na mangwaro sau huɗu a mako a cikin mako 16. Masu binciken sun gano cewa wannan ya rage girman yaƙunewar fatarsu da taƙaita girmanta.

Ana buƙatar ƙarin bincike, amma masu binciken sun yi hasashen cewa tasirin zai iya kasancewa saboda carotenoids, da kuma antioxidants flavonoids da mangiferin.

Abin mamaki, binciken ya gano kuma cewa cin kimanin gram 250 (8.8oz) na mangwaro a kowace rana yana ƙara yawan yaƙunewar fata. Ɗaya daga cikin waɗanda suka rubuta binciken, Robert Hackman, farfesa a fannin abinci mai gina jiki a Jami'ar California Davis, ya ce ba a san dalilin da ya sa haka take faruwa ba, amma yana iya zama saboda yawan sukari da ke cikin mangwaro.

Mangoro da ƴaƴan itacen citrus suma suna da wadataccen sanadarin bitamin C. Wannan sinadari yana taimaka mana wajen samar da collagen kuma yana aiki a matsayin maganin hana tsufa, wanda zai iya kare fatarmu daga lalacewar rana.

Bincike ya nuna cewa bitamin C na iya taimakawa wajen inganta danshi a fata da kuma rage launin fata. Saboda haka, ana amfani da bitamin C sosai a cikin kayayyakin kula da fata da kuma a matsayin kari, in ji Krutmann.

2. Kitse mai kyau

Cin goro da hatsi da yawa zai iya amfanar fatarmu.

Wani ƙaramin bincike da aka gudanar ya gano cewa waɗanda suka ci almond na tsawon makonni 16 ba su da alamun tsufar fata idan aka kwatanta da waɗanda suka ci wani abun daban.

Vitamin E, wanda yake da yalwa a cikin goro da hatsi, yana iya kare fata daga lalacewar ƙwayoyin halitta da tsufa. Rashin wannan bitamin na iya shafar lafiyar fata, gami da saurin warkar da raunuka. Majiyoyi masu kyau sun haɗa da almond, hazelnuts, pine goro da man iri da yawa.

Gyaɗa kuma tana ɗauke da sinadarin omega-6 fatty acids, wanda zai iya ƙarfafa shingen fata don kiyaye ta danshi sosai.

Wani nau'in kitse mai kyau da aka sani yana da kyau ga fatarmu shibne omega-3, wanda ake samu a cikin kifi mai maiƙo da algae.

Mun yi amfani da ƙirƙirarriyar basira wajen fassara wannan labari daga harshen Ingilishi. Ma’aikacin BBC ya sake duba labarin kafin a wallafa. Karanta ƙarin bayani kan yadda muke amfani da fasahar AI.