Ziziphi iindlela zendalo onokuzixhasa ngayo isikhumba sempilweni ? Ngaphandle kokuphucula imbonakalo yakho, isikhumba sakho siyindawo yokuqala yokukhusela izifo, iikhemikhali kunye nokungcola kwendalo. Ngokwenene iyilungu kwaye impilo yakho yonke kunye nesondlo kukuchaphazela ngokufanayo nezinye izitho zomzimba wakho. Ngaphandle kweemveliso zokunakekelwa komzimba ezinjengama-moisturizers kunye nalabo abanezithako ezisebenzayo, ezi ngcebiso zibonisa iindlela zendalo zokugcina impilo yesikhumba sakho.
1. Dry Brush Exfoliation
Ukuxutywa kwe-brush eyomileyo kunokwenziwa ngaphambi kokuba kuboniswe. Ngokwezinye iingcali zonyango, iphelisa iiseli zegciwane ezifile kwaye ivumela ulusu ukuba lucacise (isikhumba sisona sigqeba esikhulu sokuphelisa). Kwakhona kuthiwa ukutshintshwa kwe-brush exryliation kukuphucula ukujikeleza nokunciphisa ukukhukhuma. Abanye abantu banokufumana ukunyanzeliswa kwengcinezelo. I-soft brise bristle ibalulekile. Sebenzisa imivimbo emide, phezulu. Musa ukuwunqanda, awufuni ukukhanda isikhumba, kodwa ukukhangela isikhumba esilungileyo.
2. Ukuphucula ukuGaya kwakho
Ngenye iyeza, ilusu elungileyo libonakalisa inkqubo yokutya yokusebenza kakuhle. Abantu abaneengxaki zesikhumba ezifana ne-acne, rosacea, kunye ne-psoriasis abanamava kunye nezinye izimo zokutya zingadinga ukuba ukutya kwabo kulungiswe. Izibini ezibini eziqhelekileyo zikunqongophala kwefiber kunye namanzi.
- Intake ye-Fluid: Ukunyuka kwamanzi kuphazamisa isikhumba sakho kunye nalo lonke umzimba wakho. Kufuneka uqinisekise ukuba usela amanzi aneleyo kunye nezinye ezingekho iziyobisi, i-caffeine-free fluids. Ukufumana amanzi okwaneleyo kunceda ukunciphisa umngcipheko wakho wokuqhaqha. Xa ukwandisa i-fiber ekudleni kwakho, kufuneka kwakhona ukwandisa umbane.
- Yidla I-Fiber eFanelekileyo: I- Fiber ibalulekile ukuze kugcinwe kakuhle kunye nokuncedisa ukunciphisa umngcipheko wokubanjwa. Abantu abaninzi abanalo i-fiber kwizidlo zabo. Umntu onomyinge udla kuphela iigremu ezili-12 zefibre ngosuku. Ngo-2002, i-National Academy yeSayensi yeZolimo kunye neZondlo zeZondlo zisekwe i-fiber intakes. Kubantu abaneminyaka engama-19 ukuya ku-50 ubudala, i-38 gram yefiber iphakanyisiwe, kwaye amadoda angaphezu kwe-50, i-31 gram ye-fiber inconywa. Kwabesetyhini abaneminyaka engama-19 ukuya kuma-50 ubudala, i-25 gram yefiber iphakanyiswa, kwaye kubasetyhini abangaphezu kwe-50, 21 amagremu e-fiber anconywa.
Iingcebiso ezongezelelweyo zokutya okunomsoco ziquka:
- Yongeza i-Allle Grains: Khetha iimveliso eziziinkozo ezigqityiweyo. Yiba nomsila obomdaka endaweni yokumhlophe okanye wenze inhlanganisela yakho engamashumi amahlanu anamashumi amahlanu.
- I-Apple Ngosuku: Yiba ne-apula, isikhumba, njenge-snack.
- Yidla i-cauliflower: I-Cauliflower eqhotyoshelweyo, i-cauliflower efihliweyo, okanye i-riliflower ilayisi ziindlela ezilungileyo zokunandipha okanye ukufakela le mifuno enesondlo ngenxa yezinambuzane ezinjengamazambane okanye ilayisi.
- Ukunyuselwa kwe-High-Fiber: I- Snack kumantongomane, imbewu, kunye neziqhamo ezomileyo ezifana nemihla, amakhiwane kunye nemifuma.
- Yidla iibhontshisi kunye nemigqomo: Vula inamba yeembotyi zakho ozithandayo okanye izityalo. Hlanganisa kakuhle kwaye uyongezelele kwisidlo sakho.
- Umhlaba we-Flaxseeds: Kwi-fiber elula, ufefeze i-flaxseeds yomhlaba (ekhoyo kwiivenkile zokutya ezempilo) kwilayisi, i-salads, i-oatmeal, okanye nayiphi na enye isidlo. Qinisekisa ukugcina iiflekisi kwifriji.
3. Fumana ukuhamba
Ngaba uhleli kwidesksi yakho ngeeyure, uvuka kuphela ukuya kwindawo yokuhlambela? Enye yezona zinto ezintle onokuzenza kwesikhumba sakho, izinga lokunyamezela, kunye nempilo yonke ukuhamba. Ngokwezinye iingcali zonyango, ukungasebenzi kusenokuchaphazela ulusu kwaye kukukhuthaza ukuqhaqhaqhayisa nokukhukhuma, i-acne, i-cellulite, kunye nokulahlekelwa kwetoni ye-muscle. Naluphi na ukunyakaza okulungileyo, kodwa ukuba unokuphakamisa izinga leentliziyo yakho ngokuhamba ngokukhawuleza, ukugijima, okanye olunye uqeqesho, uya kuthumela ukujikeleza kwegazi ngaphezulu kwi-capillaries yesikhumba sakho ukuze unondle kwaye ususe iimfucuza.
Isifungo esincinci sinelungwini lolusu. Nazi ezinye iziphakamiso ezikhawulezayo:
- Thatha ikhefu ngokukhawuleza ukuba uphume ngaphandle kwaye uhambe ngeenxa zonke.
- Bhuqa ukuqashwa kwamanyango.
- Vala umnyango wakho weeofisi uze ulula.
- Yiya kwindawo yokuzivocavoca.
- Qala rhoqo ekuseni ngokulula.
- Fumana intambo yokudlula.
4. Gwema ushukela ongaphezulu
Ngenye iyeza, ushukela unxulumene nokuvuvukala ngenkqubo ebizwa ngokuba yi-glycation, apho i-molecule ye-glucose (ishukela) eyonakalisa i-molecule yamaprotheni ngokubambelela kuyo. Ii-molecule ezintsha zakhiwa zibizwa ngokuba yimveliso yokugqibela ye-glycation, okanye i-AGEs.
Nangona kunzima ukunciphisa ushukela, kuya kwenziwa. Indlela ehamba phambili isebenza kakuhle.
Ngeveki ezayo, khetha enye into oya kuyenza ukuze unciphise inani leswekile odlayo. Ngokomzekelo, qalisa ngokusika iswekile kwikhofi yakho yansuku zonke okanye itiye ngesigamu. Kwiveki nganye, fumana enye indlela ongayinciphisa ngayo iswekile.
5. Yidla amafutha afanelekileyo
Iimpawu eziphambili ze-fatty acids zifuneka ukuba zifumaneke ngokutya. Nazi ezinye iziphakamiso zokufumana ii-EFA ngaphezulu kokutya kwakho.
- Ioli e-Flaxseed kunye ne-walnut: Sebenzisa ioli e-flaxse okanye i-walnut i-viniga ye-balsam i-dress-dressing. Qinisekisa ukugcina la mafutha efrijini. Akufanele bafuthe okanye basetyenziswe ukupheka.
- Iintlanzi zamanzi ezininzi: i- Sardines kunye ne-salmon yase-Alaska yasendle.
> Umthombo:
> IiFiber. MedlinePlus. https://medlineplus.gov/ency/article/002470.htm.
Ukuziphendulela: Ulwazi oluqulethwe kule ndawo lujoliswe kwiinjongo zemfundo kuphela kwaye alithathi indawo yeengcebiso, ukuxilongwa okanye unyango ngumgqirha onelayisenisi. Akunakuthetha ukukhusela zonke iindlela zokulondoloza, ukusebenzisana kwezidakamizwa, iimeko kunye nemiphumo emibi. Kufuneka uncede unyango lwangonyango ngokukhawuleza kuyo nayiphi na imiba yempilo uze ubonane nodokotela wakho ngaphambi kokusebenzisa elinye iyeza okanye wenze utshintsho kwi-regimen yakho.