Ezi 10 zokutya okulwa ne-Acne Ziyakwakha uKhuseleko lwakho lolusu

Umxholo

• Yenza ifuthe elingapheliyo kulusu lwakho
• 1. Kale
• Ephakamileyo kwifayibha, oku kutya okuphezulu kweekhalori kugcwele
  
• 2. Iibhatata
• 3. Ilamuni
• Ilamuni iyanceda
  
• 4. Ithanga
• 5. Amaqunube
• Izibonelelo zempilo zamaqunube zinokubandakanya
  
• 6. Imidumba
• 7.Ipapa
• Izibonelelo zepapa
  
• 8. Ikhwinino
• 9. Isalmon
• Isalmon ikwangumthombo omkhulu we
  
• 10. Ikholifulawa
• Ikomityi yekholifulawa eluhlaza ikwaqulathe
  
• Uvile oku ngaphambili, kodwa siza kuphinda sitsho kwakhona

Yenza ifuthe elingapheliyo kulusu lwakho

Yintoni obungayi kuyenza ngolusu olucacileyo? Abantu baseMelika bachitha amawaka ezigidi kunyango lwamayeza asebenza ngaphandle kwamayeza rhoqo ngonyaka, kodwa ezo zikhuhla zibizayo, iimaski, kunye neekhrim azizukulungisa nakuphi na ukuqhekeka ukuba ngaba kungaphakathi okubiza izithonga.

Ulusu yindlela imizimba yethu esithetha ngayo kwaye ukuba asihoyi kakhulu oko sikubeka emizimbeni yethu, nawuphi na umyalezo esiwufumanayo ngaphandle kwamathandabuzo uya kuba bomvu.

Ke siqinisekisa njani ukuba unxibelelwano lolusu-ngaphakathi alunasiphako?

Uphando lubonakalisile ukuba ludlala indima ebalulekileyo ekuphuculeni amabala. Ke, qala ngesiseko esicocekileyo, esifanelekileyo, njengokutya okunotye iziqhamo kunye nemifuno enemibala!

Nazi izinto ezili-10 zokutya okusemgangathweni ukunceda ukwenza i-zits kunye neziphene into yexesha elidlulileyo.

1. Kale

I-Kale igqitha amanye amalungu osapho lwekhaphetshu kuba yeyona mininzi yezondlo.

Ephakamileyo kwifayibha, oku kutya okuphezulu kweekhalori kugcwele

• iivithamini A, B-6, C, kunye noK
• manganese
• calcium
• ubhedu
• potassium
• nemagniziyam

I-antioxidants, iivithamini, kunye neeminerali kwi-kale zisebenza ukunciphisa i-hyperpigmentation, eyona nto iphambili ngokuhlwa kwesikhumba sakho. I-Vitamin C ikwakhuthaza ukwenziwa kwe-collagen, inceda ekulungiseni amabala amabala ngokukhawuleza ngokunyusa izinga lokubuya kweseli.

Ukuzama: Yongeza ikomityi ye-kale kwi-smoothie yakho yasekuseni okanye uyisuse ngokungathi sisitya esimnandi secala lesidlo sasemini okanye isidlo sangokuhlwa.

2. Iibhatata

I-Retinol, isiphumo esivela ku-vitamin A, ilungele ukulwa amabala kunye nokuvala imibimbi. Kukho amakhulu e-retinol creams kunye ne-serum kwintengiso ethembisa ukwenza ukuba i-acne yakho inyamalale, kodwa kulabo abangaphantsi kweminyaka engama-30, esi sithako esinamandla sinokuba nzima kakhulu kwesikhumba.

Ke yitya endaweni yoko! Okanye ubuncinci, ifom yoqobo.

I-Beta-carotene, eguqulwa ibe yi-vitamin A, sesinye sezizathu zeetapile ezinombala ocebileyo, o-orenji.

Emva kokutya iitapile, umzimba wakho uya kuguqula i-beta-carotene ibe yivithamini A. Le vithamini inezinto eziza kusebenza njengesithintelo kulusu ekuchazeni umbala, ukudumba, kunye neepoyinti ezivaliweyo ezihlala ziziswa ziiradicals simahla.

Ukuzama: I-potato casserole iyafana nesidlo sangokuhlwa seeholide, kodwa ukubakhonza njengefry yokubhaka okanye isitya esimnandi sesuphu yindlela elula yokufumana izibonelelo unyaka wonke.

3. Ilamuni

Ijusi entsha yelamuni isebenza njenge-astringent yendalo, yiyo loo nto isenza amaza okuqinisa isikhumba esixineneyo kunye neziphako ezibukhali.

Nangona kunjalo, ukuyisebenzisa njengonyango olusisigxina akukhuthazwa. Ijusi yelamuni ethe tye ine asidi kakhulu kwaye inokonakalisa isithintelo solusu lwakho, ibangele ukuba ikhanyise okanye ibe mnyama kakhulu emva kokuvezwa lilanga.

Kodwa xa iipropathi zelamuni zifakwe kwiserum, zifakwe emanzini akho, ngaphezulu kwesaladi, okanye inxenye yokutya kwakho, inokusebenza kancinci ngomlingo wolusu-okoko nje ubandakanya ixolo. Uphononongo luka-2014 luqinisekisile ukhuseleko kunye nefuthe le-anticarcinogenic ye-citrus peel flavonoids.

Ilamuni iyanceda

• ukwanda kwemveliso ye-collagen
• Ukuthintela ii-radicals zasimahla
• izibane zamabala amnyama

Ukuzama: Cinezela ilamuni entsha kwikomityi yamanzi ashushu kwaye uyisele kwisisu esingenalutho ntsasa nganye ulusu olukhazimlayo.

4. Ithanga

Kusenokubakho ixesha lokuthanjiswa kwethanga kuyo yonke into, kodwa kuninzi kakhulu kulo gourd kuneepayi kunye neelete.

Egcwele iziqhamo ze-enzymes, i-zinc, kunye ne-alpha hydroxy acids, ithanga lingaluthambisa ulusu kwaye lubuyisele ukulingana kwe-pH. Kungenxa yoko le nto uyifumana nakwiimaski ezininzi kunye neemveliso zokukhupha.

Kodwa ngaphakathi, yonke loo fiber kunye ne-zinc iya kukwenzela okuhle nawe. I-Zinc inceda ukulawula inani lemveliso yeoyile.

Ukuzama: I-whisk ithanga le-pure kwi-batter yepancake yesidlo sakusasa esine-fall-them or roast the seed, ukongeza ioyile encinci kunye nedash yetyuwa. Izimvo ezingakumbi? Jonga iiresiphi zethu esizithandayo zokupheka, kubandakanya neempompo zerototto kunye nesilili esonwabisayo.

5. Amaqunube

Ierberberries, iitsheri, iirubheri, iiblueberries kunye namaqunube amnyama - musa ukuvumela ubungakanani bazo bukukhohlise! Ezi ntsana zigcwele ivithamin C kunye nee-antioxidants, ezinokufumaneka kwi-bell pepper, i-kiwi, kunye ne-broccoli.

Ukuba ne-vitamin C ejikeleza egazini lakho sisixhobo esinamandla ngokuchasene nolusu olucekeceke, ngelixa ii-antioxidants ezivela kumajikijolo zisebenza njengokuhlaselwa kwe-combo ngokuchasene nezo ndawo zimnyama zibusy, zibathintele zingaze zenzeke kwasekuqaleni.

Izibonelelo zempilo zamaqunube zinokubandakanya

• ukuphucula impilo yengqondo
• cholesterol esezantsi
• amanqanaba eswekile esempilweni
• ukunciphisa umngcipheko wesifo sentliziyo kunye neswekile
• Ukuhamba kwamathumbu rhoqo

Ukuzama: Amajikijolo amnandi amashwamshwam ngokwawo kwaye enza ukongeza okumibalabala kwi-oatmeal kunye neyogathi, kodwa ukuba unezinyo elimnandi, qhubeka uye uzifake nakweyiphi na kwezi zidiliya ezifakwe ngamaqunube ngaphandle kweswekile eyongeziweyo! Ukuba ufuna iziqhamo ezipheleleyo, jolisa malunga neesibhozo zeerberberries eziphakathi ngosuku okanye iicherry ezingama-21 ukubetha usukelo lwemihla ngemihla.

6. Imidumba

Yintoni intshontsho, iimbotyi zezintso, iilenti kunye namandongomane zinokufana? Ezi iimbotyi zisezantsi-glycemic, ngenxa yoko zinxulunyaniswa namanqanaba eswekile yegazi engaguquguqukiyo kunye ne-acne flare-ups ezimbalwa.

Ukutya okuphezulu kwe-glycemic, kubandakanya itshokholethi, ukutya okuziinkozo kwasekuseni, iigels, kunye nerayisi emhlophe, kunokubangela ispike kwiswekile yegazi. Uphando lubonisa oku kungakhokeleli kuhlobo lweswekile yesi-2, isifo sentliziyo, kunye nokubetha, kungathabatha nolusu lwakho.

Ukuzama: Yongeza kwiisobho kunye ne-stews okanye ufefe ezinye kwiisaladi zakho kwisidlo esinomsoco. Kanye xa wawucinga ukuba iimbotyi ziyadika, nazi iindlela ezili-13 zokuzonwabisa, ngakumbi ziluncedo kwimifuno kunye nemifuno.

7.Ipapa

Iipapaya ziqulethe i-enzyme yokugaya ukutya ebizwa ngokuba yipapain. Ngaphezulu kwesikhumba sakho, ipapain inamandla ngokwaneleyo oku:

• zikhuphe iiseli zolusu olufileyo
• unclog pores
• ukuphela kwamabala amabala
• ulusu hydrate
• thintela nakuphi na ukuqhekeka kwixesha elizayo

Ngaphakathi, esi siqhamo singaqhelekanga senza nemimangaliso. Iivithamini kunye neeminerals zonyusa ukomelela kolusu kwaye zinokunceda ekuthinteleni ukubonakala kwemigca emihle nemibimbi.

Izibonelelo zepapa

• iivithamini A, C, kunye noK
• Iivithamini ze-B, kubandakanya nefolate
• potassium
• nemagniziyam
• calcium

Ukuzama: Zintle kakhulu kwi-tangy salsa, i-smoothie, i-sorbet, okanye i-curry. Ungayizama ngokwemixholo njengemaski ehlaziyayo yesikhumba esithambileyo, esikhanyayo.

8. Ikhwinino

Ikomityi yequinoa ephekiweyo ine-17 ukuya kwi-27 yeigremu zefayibha, ke uya kuba nesisu esincinci. Ukungcungcuthekisa rhoqo kususa ityhefu emzimbeni wakho, kukhokelela kulusu olucacileyo kunye namabala amnyama ambalwa.

Ukuzama: Iquinoa inambitheka kamnandi kwisaladi okanye njengesitya esecaleni, kodwa ikwabeka endaweni enkulu yomgubo wengqolowa kwii cookies, iimuffin, kunye nezinye izinto ezibhakiweyo. Ngaba uziva unomdla? Zama ezi zibhontshisi ezimnyama zequinoa.

9. Isalmon

I-Salmon enesikhumba ngowona mthombo ungcono we-omega-3 fatty acids, kodwa iisardadi, i-mackerel, kunye nee-anchovies zezona zikhethekileyo.

I-Omega-3s ikhusela ulusu lwakho ekonakaleni kwelanga, ukunciphisa umngcipheko wokuba nomhlaza wolusu kunye neendawo ezimdaka ezibangelwa kukuvezwa lilanga ixesha elide.

Isalmon ikwangumthombo omkhulu we

• Antioxidants
• protein
• Iivithamini B
• potassium
• selenium

Ukuzama: Bhaka, yipheke, okanye ipane nge-fry. Yenza i-salmon inkwenkwezi yesidlo sakho esilandelayo ngezi ndlela zokupheka zingama-45.

10. Ikholifulawa

Iziqhamo kunye nemifuno edlamkileyo inxulunyaniswa nezibonelelo zezempilo, kodwa sukuyithathela kancinci ikholifulawa.

Le veggie ibethileyo ipakishwe nge-amino acid enamandla ebizwa ngokuba yi-histidine. Ukukhanya kwelanga okuninzi kunokwenza ukuba amabala amnyama akhoyo abe mbi ngakumbi, kodwa i-histidine ithintela loo mitha ye-UV ingonakalisi ulusu lwakho.

Ikomityi yekholifulawa eluhlaza ikwaqulathe

• ifayibha
• iivithamini B6, C, kunye noK
• Iintsomi
• ifosforasi
• nemagniziyam

Ukuzama: Ungadibanisa icauliflower kwi-hummus ngesidlo esincinci sasemini, kodwa zama ukuyongeza kwi-mac kunye netshizi, iitapile ezicujiweyo, okanye i-pizza crust yokujija okunempilo kokunye ukutya okuthandayo.

Uvile oku ngaphambili, kodwa siza kuphinda sitsho kwakhona

Awungekhe uhambe gwenxa ngokudibanisa iziqhamo, imifuno, kunye nentlanzi kwisidlo sakho. Elinye lamaqhekeza eepuzzle ukunciphisa amaqhakuva kukutya ukutya okunciphisa ngokwendalo ukudumba, ukonyusa ukwenziwa kwe-collagen, kunye nokubhloka ityhefu yendalo esingqongileyo.

Nasi isikhumbuzi ukuba kusebenza njani ukutya: Into oyityayo iyachithwa ize ithuthwe kuyo yonke indawo ngegazi lakho, ngenxa yoko iziphumo azizukwenzeka ngobusuku nje ngendlela unyango lwezihloko. Ukutya isidlo esinye samajikijolo okanye isalmon ayizukuyenza iqhinga nokuba.

Phakathi kwesikhumba sakho kunye nawe, ubudlelwane apho ukutya, iimveliso, kunye nempilo yakho yengqondo konke kusebenzisana. Ukutya yindawo enye kanxantathu yokwenza isikhumba sakho ngokwendalo ngeevithamini, iiminerali, kunye nezondlo ukuze zomelele kwaye zisempilweni. Cinga nje ngesiseko esifunwa ngumzimba wakho. Akukho ndlela yomeleleyo yokwakha kunaleyo yangaphakathi nangaphandle.