Iindlela ezili-17 zokuLahla iiNgxowa phantsi kwamehlo akho

Umxholo

• Into onokuyenza
• 1. Faka isicelo seengxowa zeti
• 2. Sebenzisa icompress ebandayo
• 3. Sula izono zakho ngembiza ye-neti
• 4. Hlala unkcenkceshelwe
• 5. Thatha i-antihistamine
• 6. Yongeza i-retinol cream kwindlela yakho yesiqhelo
• 7. Sebenzisa iimveliso ezikhanyisayo
• 8. Nxiba i-sunscreen yonke imihla
• 9. Jonga iderm yakho malunga ne-microneedling
• Thatha i-makeup yakho ngaphambi kokulala
• 11. Hlala phezulu ngelixa ulele
• 12. Ukuba unako, lala iiyure ezisibhozo ubuncinci
• 13. Yitya ukutya okune-collagen
• 14.Yitya ukutya okunotye ngakumbi
• 15. Nciphisa ukutya okunetyiwa
• 16. Nciphisa utywala
• 17. Yeka ukutshaya
• Uza kubona nini ugqirha wakho

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

Into onokuyenza

Nangona kukho iimveliso ezingenakubalwa kwiimarike ezithi zinceda ukukhupha kunye nokukhanyisa indawo ephantsi kwamehlo, azihlali zisebenza.

Ukusela amanzi ngakumbi kunye nokufaka icompress ebandayo kunokunceda ukunciphisa iingxowa zamehlo ngokukhawuleza, kodwa ekuphela kwendlela yokunciphisa ukubonakala kwabo kwixesha elide kukwenza utshintsho oluthile kwindlela yokuphila. Oku kuyinyani ngakumbi ukuba iibhegi zakho zamehlo kunye nezangqa ezimnyama zizuzwe njengelifa.

Ezinye izizathu eziqhelekileyo zibandakanya:

• Ukungabikho komzimba
• onokhwekhwe
• ukudinwa okungapheliyo
• Imiba yombala
• Ukukhanya kwelanga
• ukwaluphala

Qhubeka ufunda ukuze ufunde ukuba ungazilahla njani iibhegi zakho zangaphantsi kwamehlo ngokulungileyo.

1. Faka isicelo seengxowa zeti

Iti ayenzelwe ukusela nje. Ungazisebenzisa iibhegi zetie zecaffeine phantsi kwamehlo akho ukunceda ngezangqa ezimnyama kunye neengxowa.

I-caffeine etiyeni inee-antioxidants ezinamandla kwaye inokunyusa ukuhamba kwegazi kulusu lwakho. Kukwathiwa kukhusela kwimitha ye-UV kwaye kunokucothisa inkqubo yokuguga.

Iti eluhlaza, ngokukodwa, iye yafunyanwa ngabaphandi ngeziphumo zayo ezinokuthi zichasane nokudumba, njengoko kubonisiwe kuyo.

Ukwenza oku:

1. Ukunyuka kweengxowa zeti ezimbini imizuzu emi-3 ukuya kwemi-5.
2. Vumela iingxowa zeti zipholile kwifriji kangangemizuzu engama-20.
3. Emva koko, cudisa ulwelo olongezelelekileyo kwaye ufake isicelo kwindawo yakho engaphantsi kwamehlo.
4. Shiya iingxowa zeti imizuzu eli-15 ukuya kwengama-30.

Thenga ukhetho lweengxowa zeti eluhlaza.

2. Sebenzisa icompress ebandayo

Gxotha ezo zitampu zixabiso. Ukukhululeka kwizangqa ezimnyama kunokuba lula njengokusebenzisa ingqele ebandayo oyenzayo usebenzisa izinto osele unazo. Ukufaka isicelo kwindawo ebandayo kunokunceda imithambo yegazi inyibilike ngokukhawuleza ukuze ufumane isiqabu sexeshana.

Nangona ungathenga i-compress ebandayo evenkileni, iindlela zokwenza ngokwakho zinokusebenza ngokufanayo.

Ezinye iindlela ze-DIY zibandakanya:

• itispuni ebandayo
• ipholile ikhukhamba
• ilaphu lokuhlamba elimanzi
• ingxowa yemifuno efriziwe

Ngaphambi kokufaka isicelo, songa i-compress yakho ngelaphu elithambileyo ukukhusela ulusu lwakho ekufumaneni iqabaka. Kufuneka ufake kuphela icompress kwimizuzu embalwa ukuze ubone iziphumo.

3. Sula izono zakho ngembiza ye-neti

Abanye abantu bafunga ukuba ukusebenzisa imbiza ye-neti kunokunceda ukususa iibhegi zakho ezingaphantsi kwamehlo kunye nezangqa ezimnyama. Imbiza ye-neti sisixhobo osigcwalisayo ngamanzi esetyuwa (isaline eqhelekileyo) isisombululo. Ubeka ispout empumlweni uze unkcenkceshele izono zakho, ususe i-mucus kunye nokunye ukungcola.

Ukwenza oku:

1. Gcwalisa imbiza yakho ye-neti ngesisombululo samanzi anetyuwa- 1/2 itispuni yetyuwa kwikomityi enye yamanzi. Fudumeza amanzi ukuba anyibilike, emva koko apholise kubushushu bomzimba ngaphambi kokusetyenziswa. Ukufudumala okanye ukuba dikidiki kulunge kakhulu xa ufuna intuthuzelo.
2. Yenza intloko yakho ijikeleze ngaphaya kwesinki. Beka ispout sebhodlo kwimpumlo ephezulu, ngoku ikufutshane nophahla.
3. Phefumla ngomlomo wakho njengoko usithululela ngobunono isisombululo emathatheni. Isisombululo kufuneka sikhuphe enye impumlo.
4. Phinda le nkqubo ngentloko yakho ethambise ngenye indlela.
5. Yipule imbiza yakho emva kokuyisebenzisa ngamanzi acocekileyo, acocekileyo, okanye ngenye indlela amanzi angenazintsholongwane.
6. Vumela umoya wembiza wome ngaphambi kokugcina.

Unokufumana iimbiza ezingabizi kakhulu kwi-intanethi. Ukuba ukhetha ukuzama le ndlela ekhaya, qiniseka ukusebenzisa amanzi acocekileyo okanye acocekileyo ukwenza isisombululo sakho samanzi anetyuwa. Unokusebenzisa amanzi apompo aphekiweyo apholileyo kubushushu obukhuselekileyo.

4. Hlala unkcenkceshelwe

Amanzi enza malunga neepesenti ezingama-60 zomzimba wakho. Ngenxa yoku, kungothusi ukuba ukuphelelwa ngamanzi emzimbeni kunokuba negalelo kwiingxowa eziphantsi kwamehlo. Ukukhupha ukutya kwakho kwamanzi kufuneka kuncede.

Yanele kangakanani? Iingcali zicebisa ukusela malunga neekomityi ezili-13 zamanzi ngosuku ngamadoda, kwaye malunga neekomityi ezili-9 zencindi yabasetyhini, ngosuku.

Awuthandi amanzi? Iindaba ezimnandi zezokuba lonke ulwelo lubala lwenani lemihla ngemihla. Okwangoku, amanzi lukhetho olunezikhalori ezisezantsi. Zama amanzi ahlwahlwazayo, amanzi anencasa, okanye amanzi afakwe iziqhamo. Iti eshushu okanye ebandayo ye-herbal decaffeinated tea yenye into elungileyo.

5. Thatha i-antihistamine

I-Allergies inokubangela ukukhukhumala, izangqa ezimnyama phantsi kwamehlo akho. Unokuba namava obomvu okanye amanzi, amehlo ahlabayo. Oku kusabela kubangelwa yimpendulo yamajoni akho omzimba kwinto eyicaphukisayo, okanye i-allergener.

Ukuba uziva ukuba iibhegi zakho ezingaphantsi kwamehlo zinokuba zizinto ezinxulumene nokungezwani komzimba, buza ugqirha wakho malunga nokuthatha amayeza okwehlisa umzimba kwi-counter-the-counter (OTC). Ezinye iimveliso zibandakanya:

• UBenadryl
• Zyrtec
• Claritin

Thenga ii-antihistamines kwi-intanethi.

Ikwangumbono olungileyo ukunqanda i-allergen ezinokubakho xa kunokwenzeka.

Ezinye iimveliso zokhathalelo lomntu, ezinje ngesepha, i-makeup, okanye idayi yeenwele, zinokuba zizinto ezaliwa ngumzimba. Ukuba unengxaki ekuchongeni unobangela, cinga ukugcina idayari ukubona ukuba zeziphi izinto okanye ezinye izinto ezibangela impendulo enkulu. Ukuba le yingxaki engapheliyo thetha nogqirha wakho malunga nokuvavanywa komzimba.

6. Yongeza i-retinol cream kwindlela yakho yesiqhelo

Usenokuba ukhe wasebenzisa iikhrim ngaphambili, kodwa ukugxila kwizithako ezithile kubalulekile. I-Retinol creams isetyenziselwe izinto ezahlukeneyo zolusu, kubandakanya:

• induna
• Psoriasis
• ukwaluphala
• imihlaza ethile

Esi sithako sihambelana nevithamini A kwaye iza cream, ijeli, okanye uhlobo lolwelo.

Ngaba i-retinol inceda njani ngeebhegi zamehlo? Xa isetyenziswa eluswini, esi sithako sinokuphucula ukuswela kwe-collagen. Unokufumana ukugxila okungaphantsi kwe-retinol kwiimveliso ezahlukeneyo ze-OTC, kodwa iikhrimu ezinamandla zifuna ugqirha kugqirha wesikhumba.

I-Retinol isetyenziswa ngokubanzi kulusu kanye ngemini, malunga nesiqingatha seyure emva kokuhlamba ubuso bakho. Sukusebenzisa ii-retinol cream okanye uthathe i-vitamin A eyongezelelweyo ukuba ukhulelwe.

7. Sebenzisa iimveliso ezikhanyisayo

Iikhrim ezikhanyisa ulusu ziqulathe isithako esibizwa ngokuba yihydroquinone. Le nto iphazamisa imveliso melanin eluswini. Oku kunokunceda ukunciphisa ukubonakala kweengxowa ezimnyama okanye izangqa ezingaphantsi kwamehlo.

Izithambiso ezininzi, iigels kunye nezinto zokuthambisa oza kuzifumana ekhawuntareni ziqulathe iipesenti ezi-2 zehydroquinone. Unokufumana ukugxila okuphezulu ngugqirha kugqirha wesikhumba. Uya kudinga ukusebenzisa ezi mveliso rhoqo ukuze ubone iziphumo ezingapheliyo.

Fumana izithambiso ezikhanyisa ulusu ezinehydroquinone ekwi-intanethi.

Kubalulekile ukuba uqaphele ukuba iimpembelelo ezilungileyo zehydroquinone zibuyiselwa umva xa ulusu luvezwa kukukhanya kwelanga, ke kuya kufuneka ufake isicelo ebusuku kuphela. Abanye abantu bafumana ukoma, ukucaphuka, kunye neminye imiba yolusu ethambileyo ngelixa besebenzisa iimveliso ezikhanyisa ulusu. Yeka ukusebenzisa xa usabela.

8. Nxiba i-sunscreen yonke imihla

Ukukhusela ulusu lwakho kwimitha yelanga kunokunceda kwimicimbi ethile yesikhumba, njenge:

• ukwaluphala ngaphambi kwexesha
• umhlaza wolusu
• umbala omnyama

Ngenxa yoko, ukunxiba i-sunscreen kunokukunceda kwiingxowa zakho ezingaphantsi kwamehlo kunye nezangqa ezimnyama.

IAmerican Academy yeDermatology iphakamisa ukuba bonke abantu banxibe i-sunscreen. Ukukhuselwa kwembonakalo ebanzi ngokuchasene nemitha ye-UVA kunye ne-UVB kubalulekile. Kukhetha ifomula eyi-SPF 30 okanye ngaphezulu nangamanzi. Faka isicelo kwakhona njengoko kufuneka okanye uyalelwe kwimiyalelo yephakheji. Khetha i-moisturizer yobuso yemihla ngemihla ekwayi-SPF 30 okanye ngaphezulu.

Nalu ukhetho lweescreen ezine-SPF ephezulu.

Ungayiphepha imitha yelanga eyingozi ngoku:

• ehleli emthunzini
• unxibe iimpahla zokuzikhusela
• ukunqanda iibhedi zokususa

9. Jonga iderm yakho malunga ne-microneedling

I-Microneedling ikwabizwa ngokuba yi-collagen induction therapy. Abaxhasi bathi kunciphisa imibimbi, ukusilela, kunye nemiba ye-pigment, njengezangqa ezimnyama kunye neebhegi ezingaphantsi kwamehlo.

Inkqubo ibandakanya iinaliti ezintle ezisetyenziselwa ukugqobhoza ulusu. Oku kudala ukonzakala okulawulwayo kweentlobo, ezibuye zivuselele ulusu oluphathwayo.

Le nkqubo ayenzelwanga abo bafuna ukwaneliseka kwangoko. Ihlala yenziwa ngaphezulu kweeseshoni ezintandathu ezahlulwe ngenyanga okanye njalo ngaphandle. I-Microneedling ixabisa ngaphantsi kweenkqubo zemveli zelaser.

Kukwakho nemingcipheko, nangona ixesha lokubuyisela kwimeko yesiqhelo likhawuleza ngokukhawuleza. Abantu banokungena kwimicimbi efana nale:

• ukopha
• ukugruzuka
• usulelo
• izilonda

Oogqirha besikhumba abacebisi izixhobo zasekhaya njengoko zingasebenzi kakuhle kwaye kukho ingozi yosulelo. Musa ukwabelana ngeenaliti nabanye abantu ukuthintela ukuhanjiswa kwezifo. Le ndlela ayisiyonto ilungileyo yokukhetha abantu abanembali yeekeloids okanye abanobunzima ngokulula.

Thatha i-makeup yakho ngaphambi kokulala

Ukuphucula indlela yakho yasebusuku kunokukunceda ukuba uphephe iingxowa phantsi kwamehlo akho. Ngokukodwa, kubalulekile ukuhlamba ubuso bakho ngaphambi kokulala ubusuku ngabunye.

Kukho izizathu ezininzi zokuba kutheni ungafanele ukulala ekwenzeni. Okokuqala, ukuba ulala ne-mascara okanye olunye ulwamkelo lamehlo emehlweni akho, unoku:

• zibacaphukise
• amava obushushu
• phuhlisa usulelo olwenza ubomvu, ukukhukhumala, okanye ezinye iimpawu

Abanye bathi ukulibala ukuhlamba ubuso bakho kunokubangela imibimbi okanye konakalise ulusu ngezinye iindlela. Njani ngokuchanekileyo? Xa ulele ekwenzeni izithambiso, utyhila isikhumba sakho kwii-radicals zasimahla. Oku kunamandla okwenza into ebizwa ngokuba luxinzelelo lwe-oxidative, nolusu lwakho.

Ivenkile yokuthenga izithambiso zamehlo apha.

11. Hlala phezulu ngelixa ulele

Zama ukuphakamisa intloko yakho ngemiqamelo eyongezelelweyo xa ulele. Ukusebenzisa ezimbini okanye ngaphezulu imithwalo kufuneka wenze iqhinga. Usenokucinga ngokuthenga umcamelo okhethekileyo wedge. Isebenza kanjani lento? Ukuphakamisa intloko yakho kunceda ukuthintela ukudityaniswa kolwelo kwiinkophe zakho ezisezantsi ezenza ukudumba ngelixa ulele.

Ukuba ukunyusa intloko yakho kukukhathaza intamo yakho okanye awukwazi ukulala, unokucinga kwakhona ukuphakamisa yonke indawo ephezulu yebhedi yakho ngeesentimitha ezimbalwa. Ungasebenzisa izitena phantsi kweebhedi okanye uthenge izixhobo ezikhulayo zeebhedi ezenzelwe le njongo.

12. Ukuba unako, lala iiyure ezisibhozo ubuncinci

Ngaphandle kokulala kwakho, yimalini ulala kukwayinto. Nangona ukulala umda kunokubangela ukuba ujikeleze iliso, ukulala kancinci kunokwenza ukuba umbala wakho ubonakale. Naziphi na izithunzi okanye izangqa ezimnyama onazo zinokubonakala ngakumbi njengesiphumo.

Uninzi lwabantu abadala kufuneka lujolise ekulaleni phakathi kweeyure ezisixhenxe ukuya kwezisibhozo zokulala busuku ngabunye.

Ngokwe-Mayo Clinic, ukuba unengxaki yokuzinza ukuze uphumle, zama la maqhinga:

• Zama ukwenza ishedyuli yokulala, okanye ixesha lokulala eliqhelekileyo kunye nexesha lokuvuka.
• Gwema iziselo ezine-caffeine kunye nokutya iiyure ezingama-6 ukuya kwezi-12 ngaphambi kokulala.
• Gwema iziselo ezinxilisayo ngexesha lokulala.
• Ukugqiba konke ukutya kunye nokutya okutyayo iiyure ezimbini ngaphambi kokulala.
• Ukugqiba konke ukuzilolonga umzimba iiyure ezimbalwa ngaphambi kokulala.
• Cima oomabonakude, iiselfowuni, kunye nezinye izixhobo zombane kwiyure enye ngaphambi kokuba ulale.

13. Yitya ukutya okune-collagen

Njengoko usiya ukhula, izihlunu kunye nezicubu ezixhasa iinkophe zakho ziba buthathaka. Oku kuthetha ukuba ulusu lwakho lungaqala ukuncipha, kubandakanya amanqatha ahlala ejikeleze amehlo akho.

Ukuthatha ukutya kwakho ivithamin C kunokunceda umzimba wakho uthathe i-hyaluronic acid ngakumbi. Le asidi ibalulekileyo ifumaneka ngokwasemzimbeni emzimbeni, kodwa inani eligciniweyo liyancipha ngobudala.

Ukutya okunotyebi ku-vitamin C kunye nee-amino acid nako kunokunceda kwimveliso ye-collagen ngokwandisa amanqanaba akho e-hyaluronic acid, ukudala ulusu olusempilweni.

Imithombo elungileyo yevithamini C ibandakanya:

• iiorenji
• obomvu
• kudala
• ibrussels sprouts
• ibrokholi
• amaqunube

14.Yitya ukutya okunotye ngakumbi

Ukunqongophala kwe-anemia yintsimbi yimeko apho igazi lingenazo iiseli ezibomvu zegazi. Ezi seli zinoxanduva lokuthwala ioksijini ukuya kwizicubu emzimbeni. Ukunqongophala kwentsimbi kunokubangela izangqa ezimnyama phantsi kwamehlo kunye nolusu olukhanyayo. Ezinye iimpawu zibandakanya izinto ezinje:

• ukudinwa kakhulu
• izandla neenyawo ezibandayo
• iinzipho ezaphukileyo

Ukuba ukrokrela ukuba unokuba ne-anemic, licebo elihle ukutyelela ugqirha wakho. Ugqirha wakho uya kukujonga oku kuvavanyo lwegazi olulula. Unokufuna izixhobo ezizodwa zentsimbi ukuze ubuyele kumkhondo. Kumatyala amancinci, ukonyusa ukutya okutyayo ngentsimbi kunokunceda.

Ukutya okunotyebileyo ngentsimbi kubandakanya:

• inyama ebomvu, inyama yehagu, kunye neenkukhu
• ukutya kwaselwandle
• iimbotyi
• Imifuno eluhlaza eluhlaza, njenge-kale kunye nesipinashi
• Iirayisi, iiapilkosi kunye nezinye iziqhamo ezomisiweyo
• ukutya okuqiniswe yintsimbi, okufana neenkozo, isonka kunye neepasta
• ertyisi

15. Nciphisa ukutya okunetyiwa

Ukutya ukutya okunetyiwa okuninzi kunokuba yingcambu yeebhegi zakho ezingaphantsi kwamehlo. Ityuwa inegalelo ekugcinweni kolwelo lomzimba wakho kwaye inokukwenza ukhukhumale ngokubanzi. Inokukhokelela nakweminye imiba yezempilo, njengesifo sentliziyo kunye nokubetha.

Umbutho wentliziyo yaseMelika ucebisa ngokutya i-2,300 milligrams (mg) okanye ngaphantsi kwetyuwa suku ngalunye. Ngokufanelekileyo, abantu abadala kufuneka bangadli ngaphezulu kwe-1,500 mg yetyuwa suku ngalunye.

Njengesikhokelo, nazi ukuba zingaphi iimiligram ngokweepasipuni ezahlukeneyo (tsp) imilinganiselo yetyuwa:

• 1/4 tsp = 575 mg isodiyam
• I-1/2 tsp = 1,150 mg ye-sodium
• 3/4 tsp = 1,725 ​​mg sodium
• 1 tsp = 2,300 mg isodiyam

Funda iipakethi ngononophelo ukuze ubone ukuba ingakanani ityuwa kwizidlo ezingenamuncu ozithandayo. Enye indlela yokwehlisa kwangoko ityuwa kukutya kwakho kukuphepha ukutya ukutya okuhlanganisiweyo, okwenziweyo. Endaweni yoko, zama ukutya ukutya okusekwe kukutya okupheleleyo-iziqhamo kunye nemifuno-apho unokulawula khona ityuwa.

16. Nciphisa utywala

Unokucinga kwakhona ngokunciphisa ukusela utywala ukuze ubone isiqabu. Kutheni le nto isebenza? Ingcamango efanayo nokusela amanzi amaninzi. Ukusela utywala kunegalelo ekuphelelweni ngamanzi emzimbeni, kwaye ukuphelelwa ngamanzi emzimbeni kungakhokelela kwiingxowa nakwisangqa esimnyama phantsi kwamehlo akho.

Ukuba unqwenela isiselo esikhethekileyo, zama ukubamba amanzi aqhwethayo okanye ufakele amanzi rhoqo ngeziqhamo.

17. Yeka ukutshaya

Ukutshaya kuphelisa iivenkile zomzimba wakho zikavithamini C, eyi-vitamin enoxanduva lokudala i-collagen esempilweni kulusu lwakho. Ukuba uyatshaya, unokujongana nemicimbi efana nemibimbi, ukujika kombala, kunye neebhegi ezingaphantsi kwamehlo kunye nezangqa ezimnyama.

Ukuyeka ukutshaya kuyanceda kwimicimbi yezempilo. Unokongeza iminyaka ebomini bakho, lahla amazinyo acocekileyo, kwaye unciphise amathuba okuba nesifo seswekile, isifo sentliziyo, kunye nomhlaza othile.

Unokufumana iimpawu zokurhoxa kwenicotine kwiiveki zokuqala emva kokuyeka ukubanda. Ezi mpawu kufuneka ziphele ngaphakathi kweentsuku ezili-10 ukuya kwezi-14.

Ukufumana inkxaso ekuyekeni ukutshaya, ndwendwela uSmokefree.gov.

Uza kubona nini ugqirha wakho

Uninzi lwezizathu zokudumba kunye nokudakumba phantsi kwamehlo azinzulu kwaye zinokuphendula kakuhle kunyango lwasekhaya. Oko kwathiwa, ukuba uyazibona ezi mpawu phantsi kweliso elinye okanye ukuba ziya zisiba mbi ekuhambeni kwexesha, licebo elihle ukutyelela ugqirha wakho.

Ezinye iimeko zeengxowa zangaphantsi kwamehlo zinokuba sisiphumo sosulelo okanye enye ingxaki yezonyango efuna ingqalelo ekhethekileyo.

Kuya kufuneka ubone ugqirha wakho ukuba ukudumba kwakho:

• ezinzima kwaye zihlala ixesha elide
• idityaniswe bubomvu, iintlungu, okanye ukurhawuzelela
• echaphazela amanye amalungu omzimba wakho, njengemilenze yakho

Ugqirha wakho unokubonelela ngesisombululo sexesha elide, njengamagqabi amiselweyo okanye ezinye iindlela zonyango ezisebenza ukunciphisa ukudumba kunye nombala. Izinketho zibandakanya:

• Unyango lwe-laser
• Iikhemikhali zeekhemikhali
• Iifayile ezizaliswayo zokunyanga iinkophe zokukhukhumala

Olu nyango lunokufuna ukuphindwa kwiziphumo ezilungileyo.

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