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Анна Ивашкевич
нутрициолог, клинический психолог-диетолог, член союза национальной ассоциации клинического питания
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Немного теории. Загар — это процесс изменения цвета кожи под воздействием ультрафиолета вследствие образования и накопления в слоях кожи меланина. Для того чтобы получить насыщенный загар красивого цвета, не нужно часами «жариться» на солнце. Ну и, само собой, перед выходом на пляж необходимо намазать лицо и тело солнцезащитными средствами с высоким фактором защиты. А теперь о самом интересном. Во время и после отдыха в рацион можно включить продукты, стимулирующие выработку меланина. Он образуется при полимеризации продуктов окисления тирозина в специализированных отростчатых клетках эпидермиса — меланоцитах. То есть нам нужны продукты с тирозином, также для синтеза необходим бета-каротин, витамины В10, А, Е, С.
Морковь
На первом месте морковь! Данный продукт содержит большое количество бета-каротина. Чтобы он лучше усвоился, в морковный сок лучше добавить чайную ложку масла или молоко/сливки. Стакан свежевыжатого сока хорошо выпивать за 20 минут до солнечных ванн.
Печень
Включите в рацион мясо, рыбу, морепродукты, а особенно печень, так как в этих продуктах просто кладезь тирозина. А в рыбе и морепродуктах еще много витаминов группы В, А, Е.
Бананы
Банан — один из источников триптофана, тирозина, каротина, витамина, А и С. Молочный коктейль с морковью, бананом и молоком/йогуртом поможет телу вырабатывать меланин. Кроме того, это хороший и сытный перекус (однако стоит ограничиться на 200 мл в день).
Абрикосы
Абрикосы -это, как и бананы, отличный источник каротина, витаминов группы В, С, А. В принципе, любой желто-рыжий фрукт или овощ содержит в себе каротин.
Шпинат
Шпинат обладает способностью защищать кожу от вредного ультрафиолетового воздействия, сохраняет загар на более длительный срок. Богат витаминами группы В, С, А.
Враги загара
Но помни, что есть ряд продуктов, которые, наоборот, стимулируют снижение выработки мелатонина, это: алкоголь, соленья, маринады, копчености, шоколад, крепкий кофе более 2 раз в сутки.
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