G\u00fczel g\u00f6r\u00fcnmek istiyor ama i\u015fi sadece pahal\u0131 krem ve temizleyicilere b\u0131rak\u0131yorsan\u0131z, ba\u015far\u0131l\u0131 olma \u015fans\u0131n\u0131z d\u00fc\u015f\u00fck. Oysa yediklerinizde de\u011fi\u015fiklik yaparak gergin ve p\u00fcr\u00fczs\u00fcz bir cilde kavu\u015fabilirsiniz.<\/p>\n
Sabah kalkt\u0131\u011f\u0131n\u0131zda k\u00f6t\u00fc g\u00f6r\u00fcnd\u00fc\u011f\u00fcn\u00fczden \u015fikayet ediyor, solgun ve \u015fi\u015f g\u00f6r\u00fcn\u00fcyorsan\u0131z \u015fa\u015f\u0131rmay\u0131n. Y\u00fcz\u00fcn\u00fcz, yediklerinizin aynas\u0131d\u0131r ve do\u011fru besinleri yemek, asl\u0131nda sizi g\u00fczelle\u015ftirebilir.<\/p>\n
Daha az k\u0131r\u0131\u015f\u0131kl\u0131k i\u00e7in
\nNe yemeli? Deniz somonu, sardalya, uskumru ve ringa bal\u0131\u011f\u0131
\nNas\u0131l g\u00fczelle\u015ftirir? Bu bal\u0131klar\u0131n ortak noktas\u0131, iltihaplanmalar\u0131 azaltan, sedef hastal\u0131\u011f\u0131n\u0131 tedavi eden omega-3 ya\u011f asitlerini i\u00e7ermeleridir. Ayr\u0131ca dola\u015f\u0131m\u0131 artt\u0131rarak, cildinizin Sa\u011fl\u0131kl\u0131 bir \u0131\u015f\u0131lt\u0131ya kavu\u015fmas\u0131n\u0131 sa\u011flarlar. Yap\u0131lan bir ara\u015ft\u0131rmada, hayatlar\u0131 boyu daha \u00e7ok sebze ve bal\u0131k yemi\u015f ya\u015fl\u0131 insanlar\u0131n daha az k\u0131r\u0131\u015f\u0131kl\u0131\u011fa sahip olduklar\u0131 g\u00f6zlenmi\u015f. Bunun muhtemel
\nsebebi, omega-3’\u00fcn, k\u0131rm\u0131z\u0131 et ve i\u015flenmi\u015f g\u0131dalarda bol miktarda bulunan omega-6 ya\u011f asitlerinin iltihaba yol a\u00e7abilecek zararl\u0131 etkilerini ortadan kald\u0131rmas\u0131d\u0131r. \u0130ltihaplanma, ciltteki kollajene zarar verir ve bu da k\u0131r\u0131\u015f\u0131kl\u0131klara sebep olur.<\/p>\n
P\u00fcr\u00fczs\u00fcz bir cilt i\u00e7in daha fazla renk
\nNe yemeli? Kan portakal\u0131, k\u0131rm\u0131z\u0131 ya da ye\u015fil meyve ve sebzeler<\/p>\n
Nas\u0131l g\u00fczelle\u015ftirir? Sebze ve meyvelerdeki turuncu ve k\u0131rm\u0131z\u0131lar genelde, v\u00fccutta A vitaminine d\u00f6n\u00fc\u015f\u00fcp, yeni h\u00fccre olu\u015fumunu sa\u011flayan beta-karotenin g\u00f6stergesidir (ye\u015fil sebze ve meyvelerde, klorofil beta-karotenin rengini maskeler). Yeni h\u00fccre olu\u015fumu, cildin p\u00fcr\u00fczs\u00fcz ve Canl\u0131 g\u00f6r\u00fcnmesini sa\u011flar, cildi zararl\u0131 Maddelere kar\u015f\u0131 korur. Zaten \u00e7o\u011fu cilt \u00fcr\u00fcn\u00fcnde A vitamininden elde edilen retinol\u00fcn kullan\u0131lmas\u0131 bir tesad\u00fcf de\u011fildir. Beta-karoten ayn\u0131 zamanda k\u0131r\u0131\u015f\u0131kl\u0131klara sebep olan serbet radikalleri de ortadan kald\u0131r\u0131r.<\/p>\n
Beslenme plan\u0131
\nG\u00fczel g\u00f6r\u00fcnmenizi sa\u011flayacak besinleri i\u00e7eren bir beslenme program\u0131 haz\u0131rlamak hi\u00e7 de zor de\u011fil. Mesela bu 1650 kalorilik diyeti deneyebilirsiniz.<\/p>\n
Kahvalt\u0131
\n1 fincan tam Bu\u011fday, g\u00fc\u00e7lendirilmi\u015f kahvalt\u0131 gevre\u011fi
\n1 fincan ya\u011fs\u0131z s\u00fct
\nYar\u0131m fincan taze dilimlenmi\u015f \u00e7ilek
\n1 \u00e7orbaka\u015f\u0131\u011f\u0131 k\u0131y\u0131lm\u0131\u015f ceviz
\n1 fincan ye\u015fil \u00e7ay<\/p>\n
\u00d6\u011fle yeme\u011fi
\n3 fincan taze \u0131spanak
\n140 gr deniz somonu
\nYar\u0131m fincan k\u0131y\u0131lm\u0131\u015f ya da \u00e7eri domates
\n1 fincan dilimlenmi\u015f k\u0131rm\u0131z\u0131 dolmal\u0131k biber
\nBunlar\u0131n hepsini 1 ila 2 \u00e7ayka\u015f\u0131\u011f\u0131 zeytinya\u011f\u0131 ve sirke ya da Limon suyuyla kar\u0131\u015ft\u0131r\u0131n.<\/p>\n
Ara
\nYar\u0131m dilim kavun
\n230 ya\u011fs\u0131z meyval\u0131 yo\u011furt
\n1 \u00e7orbaka\u015f\u0131\u011f\u0131 ay\u00e7ekirde\u011fi<\/p>\n
Ak\u015fam yeme\u011fi
\n140 gr \u0131zgara tavuk
\n1 fincan brokoli (1 \u00e7ayka\u015f\u0131\u011f\u0131 zeytinya\u011f\u0131 ya da kanola ya\u011f\u0131nda sar\u0131msakla sote edilmi\u015f)
\n1 orta boy f\u0131r\u0131nda pi\u015fmi\u015f patates
\n1 portakal<\/p>\n
Tatl\u0131
\n30 gr bitter \u00e7ikolata<\/p>\n
\nS\u00fctle parlak g\u00fcl\u00fc\u015fler
\nNe yemeli? Ya\u011fs\u0131z s\u00fct, az ya\u011fl\u0131 yo\u011furt, az ya\u011fl\u0131 peynir<\/p>\n
Nas\u0131l g\u00fczelle\u015ftirir? K\u00fc\u00e7\u00fckken ald\u0131\u011f\u0131n\u0131z kalsiyum, \u00e7\u00fcr\u00fcklere dayan\u0131kl\u0131 di\u015f minesi olu\u015fmas\u0131n\u0131 sa\u011flar. Yeti\u015fkin oldu\u011funuzda da, mineyi korur, b\u00f6ylece di\u015fler sa\u011flam kal\u0131r. Ara\u015ft\u0131rmalar, yeterince kalsiyum alan (g\u00fcnde 1000 mg) ki\u015filerde di\u015f eti rahats\u0131zl\u0131klar\u0131 g\u00f6r\u00fclme riskinin d\u00fc\u015ft\u00fc\u011f\u00fcn\u00fc g\u00f6steriyor. \u00c7o\u011fu s\u00fct ve s\u00fct \u00fcr\u00fcn\u00fcne, emilimi artt\u0131rmak i\u00e7in D vitamini de ekleniyor.<\/p>\n
\nSa\u011fl\u0131kl\u0131 sa\u00e7 ve t\u0131rnaklar, temiz bir cilt i\u00e7in demir ve \u00e7inko
\nNe yemeli? G\u00fc\u00e7lendirilmi\u015f kahvalt\u0131 gevrekleri, ya\u011fs\u0131z biftek, istridye<\/p>\n
Nas\u0131l g\u00fczelle\u015ftirir?
\nBu besinler, ciltteki her enzime katk\u0131da bulunan, kollajen ve yeni h\u00fccre \u00fcretimini sa\u011flayan \u00e7inko a\u00e7\u0131s\u0131ndan zengindir. Ayr\u0131ca yaralar\u0131n iyile\u015fmesine de yard\u0131mc\u0131 olur. Baz\u0131 ara\u015ft\u0131rmalara g\u00f6re iltihap engelleyici \u00f6zelli\u011fi sayesinde sivilcelere iyi gelir. Hem \u00e7inko, hem de demir, sa\u00e7 folik\u00fcllerinde h\u00fccre \u00fcretti\u011fi i\u00e7in sa\u00e7 sa\u011fl\u0131\u011f\u0131 i\u00e7in elzemdir. Ayn\u0131 \u015fey t\u0131rnaklar i\u00e7in de
\nge\u00e7erlidir. Az al\u0131nmalar\u0131 halinde, h\u00fccre olu\u015fumu yava\u015flar, t\u0131rnaklar kolay k\u0131r\u0131l\u0131r hale gelir.<\/p>\n
\nG\u00fcne\u015ften korunman\u0131n lezzetli yolu
\nNe yemeli? Bitter \u00e7ikolata, ay\u00e7ekirde\u011fi, ye\u015fil \u00e7ay<\/p>\n
Nas\u0131l g\u00fczelle\u015ftirir? Bu besinlerin hepsinin ortak yan\u0131, cildi, g\u00fcne\u015fe maruz kald\u0131\u011f\u0131n\u0131zda ona zarar veren serbest radikallere kar\u015f\u0131 koruyan antioksidanlar\u0131 i\u00e7ermesidir. Ay\u00e7ekirde\u011fi, y\u00fcz b\u00f6lgesi gibi ya\u011f bezlerinin s\u0131k oldu\u011fu b\u00f6lgelerde bulunan E vitamini a\u00e7\u0131s\u0131ndan zengindir. E vitamini serbest radikalleri bloke eder. Bitter \u00e7ikolata ve ye\u015fil \u00e7ayda da polifenol ad\u0131 verilen antioksidanlar bulunur. Ye\u015fil \u00e7aydaki polifenoller iltihab\u0131 \u00f6nlerken, kakaoda bulunanlar cildi nemli tutar ve g\u00fcne\u015f yan\u0131\u011f\u0131 etkisini azalt\u0131r.<\/p>\n
\nSa\u011fl\u0131kl\u0131 kollajen i\u00e7in C vitamini
\nNe yemeli? \u00c7ilek, narenciye, k\u0131rm\u0131z\u0131 dolmal\u0131k biber, brokoli<\/p>\n
Nas\u0131l g\u00fczelle\u015ftirir? \u00c7ilek, narenciye, k\u0131rm\u0131z\u0131 dolmal\u0131k biber ve brokoli C vitaminiyle y\u00fckl\u00fcd\u00fcr, \u00f6zellikle de k\u0131rm\u0131z\u0131 dolmal\u0131k biber (bir fincan\u0131nda bir portakaldan daha \u00e7ok C vitamini vard\u0131r.). A Vitamini nas\u0131l h\u00fccre \u00fcretimini artt\u0131r\u0131yorsa, C vitamini de cildin s\u0131k\u0131 ve gergin olmas\u0131n\u0131 sa\u011flayan kollajeni olu\u015fturan fibroblast h\u00fccreleri etkin hale getirir. Ayr\u0131ca a\u015f\u0131r\u0131 \u00f6l\u00e7\u00fcde
\naz C vitamini \u00e7\u00fcr\u00fcme ve morarmalara sebep olur. G\u00fcnl\u00fck \u00f6nerilen C vitamini miktar\u0131 75 mg’d\u0131r (bir fincan \u00e7ile\u011fe denktir)<\/p>\n","protected":false},"excerpt":{"rendered":"
G\u00fczel g\u00f6r\u00fcnmek istiyor ama i\u015fi sadece pahal\u0131 krem ve temizleyicilere b\u0131rak\u0131yorsan\u0131z, ba\u015far\u0131l\u0131 olma \u015fans\u0131n\u0131z d\u00fc\u015f\u00fck. Oysa yediklerinizde de\u011fi\u015fiklik yaparak gergin ve p\u00fcr\u00fczs\u00fcz bir cilde kavu\u015fabilirsiniz. Sabah kalkt\u0131\u011f\u0131n\u0131zda k\u00f6t\u00fc g\u00f6r\u00fcnd\u00fc\u011f\u00fcn\u00fczden \u015fikayet ediyor, solgun ve \u015fi\u015f g\u00f6r\u00fcn\u00fcyorsan\u0131z \u015fa\u015f\u0131rmay\u0131n. Y\u00fcz\u00fcn\u00fcz, yediklerinizin aynas\u0131d\u0131r ve do\u011fru besinleri yemek, asl\u0131nda sizi g\u00fczelle\u015ftirebilir. Daha az k\u0131r\u0131\u015f\u0131kl\u0131k i\u00e7in Ne yemeli? Deniz somonu, sardalya, uskumru ve ringa bal\u0131\u011f\u0131 Nas\u0131l[Devam\u0131n\u0131 Oku…]<\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[229],"tags":[1690],"_links":{"self":[{"href":"https:\/\/gncz.net\/index.php\/wp-json\/wp\/v2\/posts\/2676"}],"collection":[{"href":"https:\/\/gncz.net\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gncz.net\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gncz.net\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/gncz.net\/index.php\/wp-json\/wp\/v2\/comments?post=2676"}],"version-history":[{"count":0,"href":"https:\/\/gncz.net\/index.php\/wp-json\/wp\/v2\/posts\/2676\/revisions"}],"wp:attachment":[{"href":"https:\/\/gncz.net\/index.php\/wp-json\/wp\/v2\/media?parent=2676"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gncz.net\/index.php\/wp-json\/wp\/v2\/categories?post=2676"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gncz.net\/index.php\/wp-json\/wp\/v2\/tags?post=2676"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}