Phartam u aroghj varser unenalu masin shatern en erazum, sakayn shat hatchax sxal xnamqy, vat snndakargn u artaqin mijavayri anbarenpast paymannery xist bacasabar en andradarnum mazeri voraki, atchi u tesqi vra, inchi hetevanqov dranq vnasvum en, tulanum, nosranum u korcnum en aroghj phayly։ Sa karogh e bavakan thatch xndir darnal yuraqanchyuri hamar, usti zarmanali che, vor mardik phordzum en hnaravorins shut verakangnel varsery։


Nman thatch xndirneric azatvelu ev mazarmatnern amrapndelu hamar mardik sovorabar kirarum en hatuk dimakner u kondicionerner, isk erbemn el angam dimum en deghorayqi ognutyany, sakayn nman mijocnery parunakum en mi sharq qimiakan vnasakar tarrer, inchi hetevanqov voch miayn anardyunavet en linum, aylev karogh en angam el aveli vattaracnel mazeri vitchaky։ Sa e pattchary, vor shat hatchax masnagetnery hordorum en xndri lucmann ayl kerp motenal ev apahovel mazeri tchisht snucumy voch te artaqin ogtagorcman mijocneri ognutyamb, ayl snndakargy voroshaki mterqov hagecnelov։

Masnagetnery nerkayacrel en amenaogtakar u ardyunavet snndamterqi tesaknery mazataphutyunic azatvelu, inchpes naev mazarmatnery snucelu ev amrapndelu hamar։ Dranq amenorya snndakargum nerarely tuyl kta voch miayn kanxel mazataphutyuny, aylev shat kartch zhamanakahatvacum verakangnel mazern u dardznel dranq aroghj, phaylun, phartam u amur։

Yughot dzknatesakner

Ays dzknatesaknern omega-3 tcharpattuneri harust aghbyur en, voronq el xtanum en mazeri atchy։ Baci ayd, yughot dzknery harust en selenov, isk ays mikrotarrn ognum e artadrel vahanageghdzi hormonner, voronq el kargavorum en mazeri atchi aragutyunn u kanxum en mazataphutyuny։

Havkit

Dzvi spitakucy shat ogtakar e voch miayn mazeri, aylev hyusvacqneri, jleri, voskorneri u eghungneri hamar։ Baci ayd, havkity parunakum e biotin, vory xtanum e mazeri spitakuci: keratini artadrutyuny։

Getnanush

Getnanushy parunakum e mec qanakutyamb spitakuc u biotin։ Yndameny ¼ bazhak getnanushy parunakum e 9 gram spitakuc u 4 gram manrateler, voronc shnorhiv pahpanum e mazeri amrutyunn u kanxum e mazataphutyuny։


Ddum

Vitamin A-ov harust ays mterqn ozhtvac e hakaborboqayin hatkutyunnerov։ Baci ayd, ayn npastum e mazeri atchin u mashkayin tcharpi artazatmany, vorn el apahovum e mazeri amrutyunn u phayly։

Avokado

Avokadon parunakum e mec qanakutyamb omega-3 tcharpattuner u vitamin E, voronq amrapndum en mazarmatnern u kanxum varseri vaghazham tchermakumy։

Xaghogh

Xaghoghy parunakum e polifenolayin miacutyunner, voronq ozhtvac en hakaoqsidantayin hatkutyunnerov u pashtpanum en mazery vnasvacqneric։ Xosqn oligomerayin proantocianidinneri masin e, voronq aktivacnum en mazarmatnern u xtanum en mazeri atchy։

Hndkadzavar

Hndkadzavary parunakum e V xmbi vitaminner u erkat։ Baci ayd, amboghjahatik hndkadzavary naev snndayin manrateleri hianali aghbyur e, isk dranq tuyl en talis organizmin heshtutyamb yuracnel aroghjutyan pahpanman hamar anhrazhesht bolor snndarar nyutery։