Lokhu Kudla Okungama-Acne Okuyishumi Kuzokwakha Ukuvikelwa Kwesikhumba Sakho

-Delile

• Yenza umthelela ohlala njalo esikhumbeni sakho
• 1. Kale
• Ifayibha ephezulu, lokhu kudla okuphezulu okunekhalori eliphansi kugcwele
  
• 2. Ubhatata
• 3. Ulamula
• I-Lemon iyasiza nge
  
• 4. Ithanga
• 5. Amajikijolo
• Izinzuzo zezempilo zamajikijolo zingafaka
  
• 6. Imidumba
• 7. UPapaya
• Izinzuzo zikaphaya
  
• 8. Quinoa
• 9. Salmon
• I-Salmon nayo ingumthombo omuhle we
  
• 10. Ukholifulawa
• Indebe yekholifulawa eluhlaza nayo iqukethe
  
• Uke wakuzwa lokhu ngaphambilini, kodwa sizokusho futhi

Yenza umthelela ohlala njalo esikhumbeni sakho

Yini obungayenzeli isikhumba esicacile? AbaseMelika basebenzisa izigidigidi ekwelapheni izinduna minyaka yonke, kepha lezo zikhuhla ezibizayo, amaski, nokhilimu ngeke kulungise noma yikuphi ukuphuma uma kungaphakathi okubiza isibhamu.

Isikhumba yindlela imizimba yethu ekhuluma ngayo nathi futhi uma singakunaki kakhulu lokho esikufaka emizimbeni yethu, noma imuphi umyalezo esiwutholayo ngokungangabazeki uyoba bomvu.

Ngakho-ke siqinisekisa kanjani ukuthi ukuxhumana kwesikhumba segciwane akunasici?

Ucwaningo lukhombisile ukuthi ludlala indima enkulu ekuthuthukiseni izinduna. Ngakho-ke, qala ngesisekelo esihlanzekile, esihle, njengokudla okunothe izithelo nemifino enemibala!

Nakhu ukudla okuyishumi okuhle kakhulu ukusiza ukwenza ama-zits nezisi kube yinto yesikhathi esedlule.

1. Kale

UKale udlula amanye amalungu omndeni weklabishi ngoba yiwo ominyene kakhulu ngezakhi.

Ifayibha ephezulu, lokhu kudla okuphezulu okunekhalori eliphansi kugcwele

• amavithamini A, B-6, C, noK
• manganese
• i-calcium
• ithusi
• i-potassium
• i-magnesium

Ama-antioxidants, amavithamini, namaminerali ku-kale asebenzela ukunciphisa i-hyperpigmentation, okuyisihluthulelo sokuhlwa ukukhipha isikhumba sakho. UVitamin C ubuye akhuthaze ukwakheka kwe-collagen, okusiza ukulungisa izibazi zomqubuko ngokushesha ngokwandisa isilinganiso senzuzo yeseli.

Ukuzama: Faka inkomishi ye-kale ku-smoothie yakho yasekuseni noma uyisuse kancane njengesidlo eseceleni esihlwabusayo sasemini noma sedina.

2. Ubhatata

I-Retinol, etholakala ku-vitamin A, ilungele ukulwa nezinduna nokuvimba imibimbi. Kunamakhulu okhilimu nama-serum emakethe athembisa ukwenza induna yakho inyamalale, kepha kulabo abangaphansi kweminyaka engama-30, lesi sithako esinamandla singaba nokhahlo kakhulu esikhunjeni.

Ngakho-ke, yidle esikhundleni! Noma okungenani, ifomu lasekuqaleni.

I-Beta-carotene, eguqulwa ibe u-vitamin A, ngesinye sezizathu amazambane anombala ocebile, omuhle wewolintshi.

Ngemuva kokudla ubhatata, umzimba wakho uzoguqula i-beta-carotene ibe uvithamini A. Le vithamini inezinto ezizosebenza njengesithiyo sesikhumba ekumeni umbala, ukuvuvukala, nezimbotshana ezivalekile ezivame ukulethwa ngama-radicals amahhala.

Ukuzama: I-sweet potato casserole ifana nezidlo zasemaholidini, kepha ukubakhonza njengama-fries abhakiwe noma isitsha esiphundu sesobho kuyindlela elula yokuthola lezi zinzuzo unyaka wonke.

3. Ulamula

Ijusi likalamula elisha lisebenza njenge-astringent yemvelo, yingakho lenza amagagasi okuqinisa isikhumba esintengayo neziphazamisi ezifiphalayo.

Noma kunjalo, ukuyisebenzisa njengokwelashwa ngezihloko akukhuthazwa. Ijusi likalamula eliqondile line-asidi kakhulu futhi lingalimaza umgoqo wesikhumba sakho, lisenze sikhanye noma sibe mnyama kakhulu ngemuva kokuvezwa yilanga.

Kepha lapho izakhiwo zikalamula zifakwe ku-serum, zifinywa emanzini akho, ngaphezu kwesaladi, noma ingxenye yokudla kwakho, kungasebenza umlingo wesikhumba - inqobo nje uma ufaka ikhasi. Ucwaningo lwango-2014 luqinisekise imiphumela evikelayo ne-anticarcinogenic yama-citrus peel flavonoids.

I-Lemon iyasiza nge

• ukwandisa ukukhiqizwa kwe-collagen
• ivimbela ama-radicals wamahhala
• ukukhanyisa izibazi zomqubuko

Ukuzama: Cindezela ulamula omusha enkomishini yamanzi afudumele bese uwaphuza esiswini esingenalutho njalo ekuseni ukuze uthole isikhumba esikhanyayo.

4. Ithanga

Kungaba nenkathi yethanga elifake yonke into, kepha kukhona okuningi kakhulu kulo mkhombe kunephayi nama-latte.

Igcwele ama-enzyme wezithelo, i-zinc, ne-alpha hydroxy acid, ithanga lingasithambisa isikhumba futhi libuyise ibhalansi ye-pH. Kungakho futhi uyithola kumaski amaningi nemikhiqizo ekhipha amafutha.

Kepha ngaphakathi, yonke leyo fiber kanye ne-zinc izokusiza nawe. IZinc isiza ukulawula inani lokukhiqizwa kukawoyela.

Ukuzama: Hlanganisa i-puree yethanga ku-batter ye-pancake ngesidlo sasekuseni esiwa phansi noma umane uthose imbewu, ungeza uwoyela omncane nedeshi kasawoti. Imibono eminingi? Bheka izindlela zethu zokupheka zamathanga esizithandayo, kufaka phakathi i-risotto yethanga kanye nopelepele onenhliziyo enhle.

5. Amajikijolo

Amajikijolo, ama-cherries, ama-raspberries, ama-blueberries namajikijolo - ungavumeli ubukhulu bawo bukukhohlise! Lezi zingane zigcwele uvithamini C nama-antioxidants, angatholakala futhi kupelepele webell, i-kiwi, ne-broccoli.

Ukuba novithamini C ojikeleza egazini lakho kuyisikhali esinamandla esilwa nesikhumba esimnyama, kuyilapho ama-antioxidants avela kumajikijolo enza njengokuhlasela kwe-combo kulawo mabala amnyama ahluphayo, ewavimba ekubeni akhe ekuqaleni.

Izinzuzo zezempilo zamajikijolo zingafaka

• impilo ethuthukisiwe yobuchopho
• i-cholesterol ephansi
• amazinga kashukela anempilo
• ukunciphisa ingozi yesifo senhliziyo nesifo sikashukela
• ukunyakaza kwamathumbu njalo

Ukuzama: Amajikijolo awukudla okwehla esiphundu ngokwawo futhi enza ukungezwa okumibalabala ku-oatmeal ne-yogurt, kodwa uma unezinyo elimnandi, qhubeka uzitike nganoma iyiphi yalezi zinambuzane ezifakwe ngamajikijolo ezingenashukela owengeziwe! Uma ufuna izithelo eziphelele, khomba cishe ama-strawberry aphakathi nendawo ayisishiyagalombili ngosuku noma ama-cherry angama-21 ukushaya umgomo wansuku zonke.

6. Imidumba

Ama-chickpeas, ubhontshisi wezinso, udali, namantongomane kufana ngani? Lezi zinhlayiya zine-glycemic ephansi, ngakho-ke zihlotshaniswa namazinga kashukela wegazi angaguquki kakhulu kanye nama-acne flare-ups ambalwa.

Ukudla okuphezulu kwe-glycemic, kufaka phakathi ushokoledi, okusanhlamvu kwasekuseni, ama-bagel, nelayisi elimhlophe, kungadala ukuphakama kushukela wegazi. Ucwaningo lukhombisa ukuthi lokhu akugcini ngokuholela kohlobo lwesibili sikashukela, isifo senhliziyo, nesifo sohlangothi, nakho kungathatha umonakalo esikhunjeni sakho.

Ukuzama: Bangeze kumasobho kanye nesitshulu noma ufafaze amanye ngaphezulu kwamasaladi akho ukuthola isidlo esiminyene. Lapho nje ubucabanga ukuthi ubhontshisi uyisicefe, nazi izindlela eziyi-13 zokuwajabulela, ziwusizo ikakhulu kuma-vegans kanye nemifino.

7. UPapaya

Upopo uqukethe i-enzyme yokugaya ukudla ebizwa nge-papain. Ebusweni besikhumba sakho, i-papain inamandla anele uku:

• khipha amangqamuzana esikhumba afile
• vula izimbotshana
• fade izibazi zomqubuko
• isikhumba se-hydrate
• ukuvimbela noma yikuphi ukuphuma okuzayo

Okwangaphakathi, lesi sithelo esingajwayelekile senza izimangaliso futhi. Amavithamini namaminerali alo athuthukisa ukuqina kwesikhumba futhi angasiza ekuqedeni ukuvela kwemigqa emihle nemibimbi.

Izinzuzo zikaphaya

• amavithamini A, C, noK
• Amavithamini B, kufaka phakathi i-folate
• i-potassium
• i-magnesium
• i-calcium

Ukuzama: Zimnandi nge-salsa tangy, smoothie, sorbet, noma curry. Ungazama futhi ngezihloko njengemaski evuselela isikhumba esithambile, esikhanyayo.

8. Quinoa

Inkomishi ye-quinoa ephekiwe inama-gramu ayi-17 kuye kwangama-27 e-fiber, ngakho-ke uzothola ukuqunjelwa okuncane. Ukuthungatha njalo kuqeda ubuthi emzimbeni wakho, okuholela esikhunjeni esikhanyayo namabala amnyama ambalwa.

Ukuzama: I-Quinoa inambitheka kamnandi esaladini noma njengesitsha eseceleni, kodwa futhi yenza indawo enkulu kafulawa kakolweni kuma-cookies, ama-muffin nakwezinye izimpahla ezibhakiwe. Uzizwa unolwazi? Zama lawa ma-burger kabhontshisi omnyama we-quinoa.

9. Salmon

I-Salmon enesikhumba ingumthombo ongcono kakhulu wama-omega-3 fatty acids, kepha ama-sardine, ama-mackerel nama-anchovies nawo ayizinqumo ezinhle kakhulu.

Ama-Omega-3 avikela isikhumba sakho ekonakaleni kwelanga, anciphisa ubungozi bokuthola umdlavuza wesikhumba namabala ansundu alethwe isikhathi eside sokuchayeka elangeni.

I-Salmon nayo ingumthombo omuhle we

• ama-antioxidants
• amaprotheni
• Amavithamini B
• i-potassium
• selenium

Ukuzama: Yibhake, uyishise noma uyipake ngepeni. Yenza i-salmon inkanyezi yesidlo sakho esilandelayo ngalezi zokupheka ezingama-45 zokudala.

10. Ukholifulawa

Izithelo nemifino ezinamandla zihlotshaniswa nezinzuzo ezinkulu zezempilo, kodwa ungayibukeli phansi ukholifulawa.

Le veggie ye-cruciferous igcwele i-amino acid enamandla ebizwa nge-histidine. Ukukhanya kwelanga okuningi kungenza amabala amnyama akhona abe mabi kakhulu, kepha i-histidine ivimbela leyo misebe eyingozi ye-UV ekulimaleni kwesikhumba sakho.

Indebe yekholifulawa eluhlaza nayo iqukethe

• ifayibha
• amavithamini B6, C, noK
• umlingiswa
• i-phosphorus
• i-magnesium

Ukuzama: Ungagcoba ukholifulawa ku-hummus ukuthola isidlo sasemini esinempilo, kepha zama ukukufaka kuma-mac noshizi, amazambane abondiwe, noma uqweqwe lwe-pizza ukuze kusontwe okunempilo kokunye ukudla okuthandayo okunethezeka.

Uke wakuzwa lokhu ngaphambilini, kodwa sizokusho futhi

Awukwazi ukungahambi kahle ngokufaka izithelo, imifino nezinhlanzi eziningi ekudleni kwakho. Enye yezingcezu zepuzzle zokunciphisa induna kudla ukudla okwehlisa ngokwemvelo ukuvuvukala, kukhulisa ukwakheka kwe-collagen, futhi kuvimbele ubuthi bezemvelo.

Nasi isikhumbuzi ukuthi kusebenza kanjani ukudla: Okudlayo kuyaphuka bese kuthuthwa yonke indawo ngegazi lakho, ngakho-ke imiphumela ngeke yenzeke ngobusuku obubodwa ngendlela okungenzeka ngayo ukwelashwa ngezihloko. Ukudla isidlo esisodwa samajikijolo noma i-salmon nakho ngeke kwenze iqhinga.

Phakathi kwesikhumba sakho nawe, kungubudlelwano lapho ukudla, imikhiqizo, kanye nempilo yakho yengqondo konke kusebenza ndawonye. Ukudla kumane nje kuyiphuzu likanxantathu okwehlisa isikhumba sakho ngokwemvelo ngamavithamini, amaminerali, kanye nezakhamzimba ukuze kube namandla futhi kube nempilo. Cabanga ngakho njengesisekelo esidingwa ngumzimba wakho. Ayikho indlela enamandla yokwakha leyo ngaphandle kokungena ngaphakathi.