Libanana, makotomane, lialmonde, linaoa, peo ea sesame, raese e sootho
Mebala ea eona e ikarabella bakeng sa hore na letlalo le “khomarela” letlalo la rona kapele hakae. melanin… Bokhoni ba ho hlahisa melanin bo liphatseng tsa lefutso, kahoo batho ba letlalo le letšo ba tenya ho feta makhooa. Empa ho a khonahala ho "ntlafatsa" hanyane liphatsa tsa lefutso. Melanin e entsoe ka 'mele ke tse peliAmino acid - tyrosine 'me boitumelo, panana le peanut li na le lintho tsena ka bobeli. Bahlabani ba Tyrosine ke lialmonde le linaoa. Mohloli o motle oa tryptophan ke raese e sootho. 'Me sesame e na le boholo ba li-enzyme tse lumellang phetoho ea li-amino acid hore e be melanin.
Lihoete, liperekisi, apricots, mahapu
Lijo li ruile beta-carotene… Ho fapana le tumelo e tloaelehileng, 'mala ona o na le phello e nyane ho bokhoni ba ho pepesehela khanya ea letsatsi ebile ha e fifatse letlalo ho hang. Se ke oa ja lihoete tse halikiloeng bakeng sa lijo tsa hoseng, tsa mots'eare le tsa lijo tsa mantsiboea - tse behiloeng letlalong, beta-carotene e ka e fa lesela le bosehla bo bosehla. Empa ka litšenyehelo antioxidants lihlahisoa tse nang le beta-cartotene li sireletsa letlalo ka ho phethahetseng hore li se ke tsa chesa 'me li sebeletsa e le mofuta oa thebe bakeng sa lona. Haeba u qala ho li sebelisa ka mafolofolo bonyane beke pele ho matsatsi a phomolo, phello e tla bonahala haholoanyane. Khalase e le 'ngoe ea lero la rantipole ka letsatsi kapa li-apricot tse peli li lekane.
Trout, mackerel, salmon, herring le litlhapi tse ling tse mafura
Joalo ka ha re rata ts'okolate e lefifi, hopola seo ultraviolet E makatsa letlalo. E bile e fihla likarolong tse tebileng tsa eona ebe ea senya collagen motheo oa lisele. Ka hona, u se ke ua hlokomoloha tlhapi ea oli - mohloli o ka sehloohong oa polyunsaturated mafura acid. Omega 3… Lintho tsena li atleha ho sireletsa lera la letlalo, li boloka mongobo le thuso qoba ho sosobana.
Litholoana tsa citrus, eiee e tala, spinach, k'habeche e nyenyane
Ka litaba vithamine C, eo re e hlokang ka tieo eseng feela nakong ea serame sa mariha, empa hape le hlabula. Ho thehiloe hore 'mele ea rona e pepesehile haholo ke khanya ea letsatsi ka makhetlo a mararo ka potlako e ja vithamine C ebile ha e na tšoaetso habonolo ho tšoaetso le ho ruruha. Empa ha ho kgothaletswe ho nka asiti ea ascorbic matlapeng ka nako ena - ka tekanyetso e fetelletseng, vithamine C ha e lumelle letlalo hore le be le letlalo mme le ka baka ho fokola letsatsing. Citrus e le 'ngoe ka letsatsi kapa salate ea k'habeche e ncha le eiee e tala li lekane.
Tomate, pepere e khubelu ea tšepe
Monyetla oa bona oa mantlha ke lycopenehoo ha ho potlakise tlhahiso feela melanin, empa hape e menahanya ts'ireletso ea tlhaho ea letlalo khahlano le ho cha le li-radicals tsa mahala, ho thibela ho feteletseng letlalo omileng le direthe tsa mmala. Haeba, leha ho le joalo, tsoela pele ho itšetleha ka lijo tse nang le lycopene kamora matsatsi a phomolo, joale ke tint ea boronse letlalong e tla sala libeke tse 'maloa ho feta moo.