Chokwadika, hapana chisakiso chimwe chinokonzera zvinetso zvose zvoutano. Chikafu chekudya uye kushushikana kwezvinhu, kusaenzana kwehomoni kunokonzerwa nekunetseka uye kudya kusina kuenzana - zvirwere zvekudzivirira muviri, zvishoma zvishoma zve "zvakanaka" mabhakitiriya kubva pakuberekwa (nenzira, chikonzero chinowanzokonzera colic mucheche), kushandiswa kwemishonga inorwisa mabhakitiriya nekudzivirira pamuviri, zvinodhaka, zvinorema. simbi, zvakatipoteredza uye yakaderera tsika yekubatanidza zvinhu - izvi ndizvo zvikonzero zvikuru zvehutano hwedu husina kunaka. Uye muviri unogona kutiratidza kuti hatina hutano munzira dzakawanda: kuburikidza nekuneta, kushaya simba, matambudziko emudumbu, uye kazhinji kuburikidza neganda.
Kutsvaga Chikonzero Chinokonzera Acne: Gut Health
Kana matumbu asina hutano, anobva akanganisa ganda. Acne ndiyo inonyanya kuratidzwa kwedambudziko reganda uye chiratidzo chekusaenzana pakati pe "zvakanaka" uye "zvakaipa" gut bacteria. Chikafu chakapfuma mushuga, zviyo, mhuka uye chikafu chakagadzirwa zvinotungamira mukusaenzana kwehomoni, kuwedzera insulin mazinga, kukura kwema microorganisms eiyo genus Candida uye mamwe matambudziko ane gastrointestinal turakiti. Saka zvinovaka muviri ndizvo zvose chisakiso nemhinduro.
Zvakakosha kuziva kuti kudya kwakakodzera chete hakuzokuponesi kubva kumatambudziko ose, asi zvinoreva zvakawanda kumuviri wedu. Muviri wedu unogona kuputsa zvokudya zvakakwana uye kubvisa zvinhu zvinobatsira kubva kwavari, izvo zvisingagoni kutaurwa pamusoro pezvokudya zvakagadzirwa, pasinei nokuti zvingaita sei "zvakasikwa". Zvakare, nekushandisa akasiyana marudzi esemi-akapedza zvigadzirwa, isu tinoderedza huwandu hwemabhakitiriya akanaka mumatumbo, uye nekudaro kusadzivirirwa kwedu.
Saka, kana ganda rako riine mburwa, ziva kuti unogona kurapa zvachose nekudzikisa kudyiwa kwechepfu mumuviri uye kutanga kugadzirisa kugaya kwako. Iwe unogona kuona shanduko dzekutanga muvhiki chete yekutevera kudya kwakachena.
Pazasi pane rondedzero yemitemo yaunofanirwa kutevedzera kuchengetedza ura hwako uye ganda zvine hutano hwehupenyu hwose.
1. Idya muriwo weorenji
Dzungu, butternut squash, mbatatisi, makarotsi, orange bell pepper zvakapfuma mu antioxidant beta-carotene (iyo inoshandurwa kuita vhitamini A mumuviri). Yese iyi miriwo ine yakajeka orenji pigment (iyi beta-carotene), iyo inovandudza immune system, iyo yakawanda iri mudumbu rekudya. Beta-carotene inovandudza ganda pigmentation uye inobatsira kurwisa zvirwere zvakasiyana-siyana, nokuti. inoderedza kuzvimba, imwe yemafomu ayo ari acne. Edza kuisa izvi zvekudya mukudya kwako zuva nezuva; yakabikwa kana yakagochwa mbatatisi uye butternut squash, pumpkin smoothies, zviyo kana pureed soups.
2. Wedzera sipinachi nemamwe mashizha ane mashizha pakudya kwese
Sipinachi yakapfuma muB mavhitamini, ayo anovandudza hutano hweganda, uye vhitamini E, iyo inoshanda se antioxidant, inoderedza kuzvimba uye mahara radical kuumbwa. Sipinachi zvakare yakapfuma muprotein, iyo inobatanidzwa mukuvakwa kweganda collagen. Mukuwedzera, sipinashi ndiyo yakanakisa sosi yesimbi, zvinoreva kuti inovandudza kuyerera kweropa kuganda uye inovandudza metabolism. Nekuwedzera imwe muto weremoni kune sipinachi, unogona kushandisa vhitamini C kuvandudza kutorwa kweiyo isiri-heme iron kubva kune chero chirimwa sosi. Mamwe mashizha ane mashizha anogona kuwedzerwa kuhutano hweganda rako chikafu chard, kale, romaine, parsley, uye cilantro.
3. Idya zvokudya zvakaviriswa mazuva ose
Zvokudya zvakaviriswa zvinosanganisira sauerkraut, kimchi, kefir, pickles, apple cider vhiniga, uye kombucha. Vakazara neprobiotic tsika dzinowedzera mabhakitiriya akanaka uye kurwisa mabhakitiriya akaipa. Iwe unogona kusarudza mukaka-isina kefir kana yogati yakagadzirwa nekokonati uye kokonati mvura. Paunosarudza sauerkraut kana kimchi, iva nechokwadi chokuti dzakachengetwa mufiriji chikamu chezvitoro sezvo tsika dzehupenyu dzinonyanya kunetseka nemamiriro ezvinhu uye dzinofa pakupisa kwakanyanya.
4. Dzivisa zvokudya zvakakangwa uye zvakagayiwa
Zvokudya zvisina kudya, zvokudya zvinokurumidza, uye zvimwe zvikafu zvakakangwa uye zvakagadziriswa zvinoderedza nzira yekuburitsa chepfu kubva mumuviri uye zvinotungamirira kurufu rwe "zvakanaka" mabhakitiriya. Vanowedzerawo kupararira kwebhakitiriya yakaipa uye vanoita kuti unzwe usina kunaka semugumisiro. Zvose nokuti muviri wako unoshandisa simba rakawandisa kuti uzvirwise. Uye izvi zvese zvisina kugadzirwa chepfu zvinobuda nemuganda - iyo huru nhengo yemuviri wedu. Vanhu vazhinji havaone kubatana, asi zviri pachena. Usave mumwe weavo vasingaone hukama pakati pekudya zvisina kunaka uye kuzvimba kumeso. Funga nezvezvaunodya!
5. Wedzera kunwa kwako kwemvura
Hazvisi kana nezveaya anozivikanwa zvakaipa magirazi matanhatu pazuva, asi nezve kupfuma mumvura kwekudya kwaunodya. Mvura inochenesa muviri uye inoita kuti kugaya kuve nyore, saka edza kuisa zvinwiwa zvakawanda zvine mvura mukudya kwako, senge teas yemishonga uye masmoothie emumba.
6. Idya Zvitubu zveVitamin C
Vitamin C inobatsira kuderedza kuzvimba uye kuvandudza kutaridzika kweganda. Sezvineiwo, kune akawanda manyuko evhitamini C, kusanganisira mandimu, marimu, makarotsi, matomatisi, mhiripiri, sipinachi, romaine lettuce, kale, parsley, dandelion, chard, argoula, zucchini, uye maapuro. Oranges, mavise uye kunyange mabhanana anewo. Kana iwe uine hanya ne citrus, tarisa kune imwe nzvimbo, semuenzaniso, kana iwe uri mudiwa we superfood, goji uye camu camu zvinogona kukubatsira kuwedzera vhitamini C pakudya kwako.
7. Usakanganwa Mafuta Ane Utano
Mafuta ane hutano anobatsira kuchengetedza ganda rine hutano. Mafuta anobatsira kuderedza kuzvimba uye kudzorera kutendeseka kweganda, iyo inonyanya kukosha kune acne. Kuti uone chigumisiro, hazvidiwi kudya mafuta akawanda, 1-2 maspuniji emafuta pazuva zvakakwana. Ganda shamwari dzepamoyo mune iyi kesi: maorivhi, maarumondi mbishi, cashews mbishi, mhodzi dzenhanga mbishi, nzungu dzebrazil mbishi, walnuts mbishi, pecans mbishi, cocoa hupfu, uye maavocados. Zvese zvekudya izvi zvine mamwe maomega-3s, amino acids, B mavhitaminzi, uye zvicherwa zvakaita se selenium ne iron. Kokonati, kokonati nemafuta emuorivhi zvakare ane yakanakisa anti-fungal uye anti-kuzvimba mhedzisiro.
Usaisa pfungwa pane zvokudya zvausingagoni kudya, asi pane zvokudya zvaunogona. Shandisa chaizvo mukana uyu munzira yekuenda kune hutano ganda. Kuti uzadze matumbo nemabhakitiriya anobatsira, unogona kuedza kunwa probiotics. Zadza mahwendefa ako ne antioxidants uye ganda rako richakurumidza kuti "Maita basa!"