baaharee aakramanakaariyon jaise gandagee, dhuen ya keetaanuon ke alaava hamaaree tvacha aksar shareer ke bheetar aantarik samasyaon ke prabhaav ko sabase pahale dikhaatee hai, ye aantarik pratikriyaen tvacha par umr badhane vaale munhaase ke daag aur jhurriyon ke roop mein dikhaee de sakatee hain, lekin kya hoga agar tvacha kee in samasyaon ka samaadhaan mahange upachaar, kreem aur maask ke bajaay saral svasth aahaar mein nihit hai, sabhee yuva mahilaon ke lie, vishesh roop se unake shuruaatee 40 ke dashak mein, hamaare paas jhurriyaan aur munhaason ko kam karane ke lie kuchh aashcharyajanak svasth entee-ejing khaady padaarth hain,aaie nambar van votarakres, is haidreting kee shuruaat karen. haree pattedaar sabjiyaan kailshiyam, poteshiyam, phaasphoras aur mainganeej jaise kaee svasth poshak tatvon ka ek bada srot hain, yah vitaamin e see, vitaamin ke aur vitaamin bee 1 aur bee 2 jaise vitaaminon se bhee bharapoor hain, amerikan jarnal oph klinikal nyootrishan mein prakaashit shodh ke anusaar, aahaar mein votarakres kee khuraak shaamil hai. deeene kshati aur limphosaiton ko kam karata hai jo rogaanuon ke khilaaph shareer kee raksha mein sudhaar karata hai, yah votarakres mein poteshiyam vitaamin e aur see kee upasthiti ke kaaran shareer kee sabhee koshikaon mein khanijon ke parisancharan aur vitaran ko suvidhaajanak banaane mein bhee madad karata hai, jo(01:14) haanikaarak prabhaavon ko beasar karane ke lie enteeoksident ke roop mein kaary karata hai. tvacha par mukt kanon ke ye sabhee prabhaav sanyukt roop se aapakee tvacha ko jhurriyaan aur munhaase jaise entee-ejing prabhaav vikasit hone se rok sakate hain, aage badhane se pahale krpaya thoda samay nikaalakar chainal ko sabsakraib karen aur yadi aapako hamaare veediyo upayogee lagate hain to bel aaikan dabaen. hamaare sanrakshak nambar do papeeta banakar hamaara samarthan karen, yah behad svaadisht suparaphood vibhinn prakaar ke khanij vitaamin aur enteeoksident ke lie lokapriy hai jo jhurriyon aur munhaase ke vikaas kee sambhaavana ko kam kar sakate hain(01:52) vitaamin aur vitaamin e aur see jaise enteeoksident umr badhane ke sanketon ko vilambit kar sakate hain. tvacha koshikaon ke khilaaph mukt kanon se hone vaalee kshati se ladate hue, papeete ke ark mein papain naamak ek enjaim hota hai, jo apane adbhut entee-ejing aur entee-imphlemetaree gunon ke lie jaana jaata hai, dard bhee mrt tvacha koshikaon ko hata deta hai, jisase aapakee tvacha ek taaja chamak aur jeevant dikhatee hai. aur shaayad iseelie ise kaee tvacha utpaadon mein eksafoleeeting ejent ke roop mein upayog kiya jaata hai nambar teen anaar ke beej anaar ke adbhut upachaar gunon ke kaaran(02:30) sadiyon se isaka upayog aushadheey phal ke roop mein kiya jaata raha hai, anaar ke beej mein vitaamin see aur pholet kee upasthiti unhen shaktishaalee enteeokseedent pradaan karatee hai aur soojan-rodhee gun kolejan ek proteen hai jo tvacha koshikaon ke lie ek bandhan ejent ke roop mein kaary karata hai. pyoonik kolejan, jo anaar ka ek ghatak hai, tvacha mein kolejan ko sanrakshit karane ke lie paaya jaata hai, yah badale mein umr badhane ke sanketon ko dheema karate hue tvacha koshikaon ko ek saath rakhata hai. entee-ejing svasth bhojan ke roop mein unhen apane dainik aahaar mein shaamil karane ka ek bahut achchha kaaran(03:05) nambar chaar blooberee blooberee apane aakarshak gahare neele rang ko enthosaayanin adbhut yaugikon se praapt karate hain jinamen adbhut rogaanurodhee virodhee bhadakaoo aur yahaan tak ki enatee kainsar gun bhee hote hain, ye shaktishaalee enteeoksident madad kar sakate hain soory kee kiranon, pradooshan ya okseedetiv tanaav ke kaaran hone vaale kolejan ke nukasaan aur kshati se tvacha kee raksha karen, blooberee mein vitaamin e aur see in laabhon ko aur adhik mahatv dete hain, isalie subah kee smoodee ke roop mein ya ek ghatak ke roop mein apane dainik aahaar mein blooberee ko shaamil karana ek bahut achchha vichaar hai. aapake phalon ke salaad mein(03:42) nambar paanch laal shimala mirch laal shimala mirch ka rang paudhe ke rangadravy kee upasthiti ke kaaran hota hai jise kairoteenoyad ke roop mein jaana jaata hai, lekin yah sirph ek varnak nahin hai kairoteenoyad mein shaktishaalee soojanarodhee gun hote hain jo aapakee tvacha ko isase bachaane mein madad kar sakate hain. paryaavaraneey vishaakt padaarthon, pradooshan aur sooraj kee kiranon ke haanikaarak prabhaav, shimala mirch mein ek aur adbhut ghatak vitaamin see hai, jaisa ki aap jaanate hain ki yah aapakee tvacha par budhaapa rodhee prabhaav daalata hai, vitaamin see kolejan utpaadan ke lie bhee achchha maana jaata hai(04:15) kyonki laal shimala mirch mein vitaamin see aur kairoteenoyad donon maujood hote hain. aapako mirch ko jhurriyon aur munhaason ke lie entee-ejing svasth bhojan ke roop mein maanana chaahie, nambar chhah shakarakand medikeyar rooteen, jo shakarakand ke naarangee rang ke lie jimmedaar hai, apane enteeokseedent gunon ke kaaran chayaapachay ke dauraan vitaamin e mein parivartit ho jaata hai, vitaamin e tvacha koshika ko badhaava dene mein madad kar sakata hai. utpaadan tvacha kee loch ko bahaal karata hai aur samagr roop se naram aur yuva dikhane vaalee tvacha mein yogadaan deta hai, na keval shakarakand vitaamin ee aur see ka ek samrddh srot hai,(04:52 jo donon mukt kanon se lad sakate hain jisake parinaamasvaroop ek sundar chamakadaar rangat milatee hai, nambar saat evokaido pyaare ke baare mein baat karate hue jhurriyaan mukt aur munhaasa mukt tvacha ham evokaado ka ullekh karana kaise bhool sakate hain haan evokaado mein vitaamin e bee see aur ee sahit bahut saare svasth poshak tatv hote hain jo umr badhane ke nakaaraatmak prabhaavon ko rokane mein madad kar sakate hain in vitaamin aur evokaado kee uchch saamagree mrt tvacha koshikaon ko hataane mein madad kar sakatee hai jisake parinaamasvaroop evokaado mein maujood potaishiyam tvacha ko saaph chamakadaar banaata hai, tvacha(05:28) mein in poshak tatvon ke avashoshan ko suvidhaajanak banaakar in prabhaavon ko aur badha sakata hai, evokaado kee kairoteenoyad saamagree ke enteeokseedent gun tvacha ko paraabainganee prakaash ke haanikaarak prabhaavon se bacha sakate hain, jinhen ek maana jaata hai. tvacha kainsar ke kaaranon mein nambar aath brokolee aapake shareer ko tvacha ke ootakon ko ek saath rakhane aur unhen lacheela banae rakhane ke lie kolejan kee aavashyakata hotee hai aur vitaamin see kolejan ke utpaadan ke lie ek mahatvapoorn poshak tatv hai brokolee mein kaee svaasthy anukool yaugik hote hain jaise pholet phaibar kailshiyam poteshiyam aur vitaamin see,(06:04) vitaamin see na keval enteeokseedent ke roop mein kaary karata hai, balki kolejan ke utpaadan mein bhee pramukh bhoomika nibhaata hai, jisake parinaamasvaroop tvacha jhurriyon se mukt hotee hai, isake alaava brokolee ke entee-imphlemetaree gun munhaase ko rokane ke saath-saath munhaase ke nishaan ko theek karane mein bhee madad karate hain, nambar nau paalak. bahumukhee pattedaar hara rang vitaamin see kee upasthiti ke kaaran kolejan ko badhaane kee apanee kshamata ke lie lokapriy hai, lekin yah isaka ant nahin hai, isamen vitaamin e bhee hota hai jo tvacha koshikaon mein soojan ko kam kar sakata hai, supar haidreting aur enteeokseedent se bharapoor hone ke kaaran(06:38) yah bahut upayogee hota hai. tvacha sahit poore shareer ko okseejan dena aur phir se bharana nambar 10. nats mein baadaam vitaamin ee ka ek bahut achchha srot hai jo tvacha koshikaon kee marammat karane aur unhen yoovee eksapojar ke haanikaarak prabhaavon se bachaane mein madad kar sakata hai akharot mein omega -3 phaitee esid hota hai jo kar sakata hai tvacha kee koshikaon ko majaboot karane aur tvacha ke ootakon ke bheetar namee ko sanrakshit karane ke alaava tvacha ko sooraj kee kshati se bhee bachaata hai, jisake parinaamasvaroop nats ka sevan aapake dainik aahaar ka ek hissa hai, jisake parinaamasvaroop jhurriyaan aur munhaase(07:18) sankhya 11 se door chikanee, sundar aur chamakadaar tvacha ho sakatee hai. sailman machhalee ka sevan aise karen choonki sailman omega-3 phaitee esid ka sevan karane ka ek aur tareeka ho sakata hai, kuchh adhyayanon se pata chalata hai ki machhalee se omega-3 phaitee esid tvacha kainsar ke vikaas kee sambhaavana ko kaaphee kam kar sakata hai, isalie aapako vaastav mein is adbhut entee-ejing svasth bhojan ko apane aahaar mein shaamil karane par vichaar karana chaahie. jhurriyon aur munhaason se mukt tvacha ke lie nambar 12.tarbooj paanee kee kamee ya nirjaleekaran bhee kabhee-kabhee any kaarakon ke alaava jhurriyon aur manhattan ka kaaran ban sakata hai yadi aapake lie aisa hai to tarabooj sabase achchha vikalp ho sakata hai isamen 90 pratishat se adhik paanee hota hai jo aapakee ya jalayojan aavashyakataon ko poora kar sakata hai jisake parinaamasvaroop nameeyukt yuva dikhane vaalee tvacha milatee hai isamen laikopeen naamak ek yaugik bhee hota hai jo ek shaktishaalee enteeokseedent hai tarabooz mein vitaamin e see aur ee bhee hote hain jo achchhe tvacha svaasthy nambar 13 ke lie aavashyak maane jaate hain. daark chokalet koko samrddh daark chokalet mein phlevonols aur polyphenols jaise kaee svaasthy anukool yaugik prachur maatra mein maujood hote hain, daark chokalet ya koko ka sevan tvacha ke lie kaee svaasthy laabhon se juda hota hai, adhyayanon se pata chalata hai ki daark chokalet mein maujood phlevonols sooraj kee kshati se tvacha kee suraksha ko 25 pratishat tak badha sakate hain. is suraksha ke parinaamasvaroop aapakee tvacha paraabainganee prakaash ke haanikaarak prabhaavon se prabhaavit hone kee sambhaavana kam hotee hai, jisamen sanabarn aur yahaan tak ki tvacha kainsar ke lakshan bhee shaamil hain, yah tvacha par kaale dhabbe aur ranjakata ke gathan ko kam karane mein bhee madad karata hai, daark chokalet ke sevan ke any laabh niyamit aadhaar mein tvacha ko moischaraij karana, tvacha ka vishaharan, behatar kolejan utpaadan aur naee tvacha koshikaon ka utpaadan shaamil hai, hamaare chainal ko dekhane aur sadasyata lene ke lie dhanyavaad, agale veediyo mein milate hain