Zvaunodya zvakakosha zvakafanana nezvaunopfeka. Kana iwe uchida kubvisa acne, kudzivirira kukwegura kusati kwasvika, uye kudzivirira ganda rako kubva kune zvinonetsa kwezvakatipoteredza, danho rokutanga kune ganda rakanaka kune utano, kudya kwakakwana. Zvokudya zvemiti zvinovandudza hutano uye zvinopa ganda kune imwe nzvimbo yekunze.
Idya zvakakwana zvezvinovaka muviri zvakanyorwa pasi apa uye ganda rako richava nani zvikuru. Kwandiri zvakashanda!
1. Inwa mvura yakawanda: Kuchengeta mvura yakakwana mumuviri kunokosha kuti uve neutano hwakanaka. Mvura inoita basa rakakosha mukubvisa chepfu iripo mumuviri uye yakakosha mukuderedza kuzvimba nekuchengetedza ganda rine hutano.
2. Zvikafu zvinorwisa-kupisa zvinobata kupisa kwemukati pamwe nekuputika kweganda senge acne, redheads, eczema uye psoriasis. Anti-inflammatory foods zvinosanganisira chikafu chakapfuma mu omega-3 fatty acids (walnuts, hemp mhodzi, mhodzi dzeflakisi, mhodzi dzechia, uye kunyange miriwo yakasvibirira) uye zvinonhuwira zvine hutano senge turmeric, ginger, cayenne, uye sinamoni.
3. Beta-carotene i phytonutrient inopa makarotsi, mbambaira, uye manhanga ruvara rweorenji rwakanaka. Mumuviri, beta-carotene inoshanda se antioxidant uye inosimudzira hutano hwesero kukura, metabolism, hutano hweganda, uye kugadzirwa kwe collagen (kusimba uye simba). Inobatsirawo kubvisa mitsetse yakanaka uye inodzivirira ganda kubva kuzuva.
4. Vitamin E is an antioxidant inowanikwa mumhodzi dzesunflower, avocados, almonds, uye kunyange mbambaira. Iyi antioxidant inodzivirira ganda kubva kuzuva, inovimbisa kutaurirana kwakanaka kwesero uye yakakosha pakuumbwa kwe collagen.
5. Vhitamini C iri nyore kwazvo kuwana pakudya kwezvirimwa. Aya mashoko akanaka nekuti vhitamini C haina kuchengetwa mumuviri uye inofanira kugara ichizadzwa. Iyi antioxidant inoita basa rakakosha mukugadzira collagen uye inodzivirira ganda: Vitamin C inoshandiswawo kurapa mamiriro eganda.
Kwete chete michero ye citrus yakapfuma muvhitamini C, fennel, pepper inotapira, kiwi, broccoli uye magidhi zvakare akanakisa masosi evhitamini iyi. Ndinowanzotora vhitamini C yemvura munguva yechando kuti ndiwedzere kudzivirirwa.
6. Maprobiotics anokosha zvikuru kune ganda rine utano. Zvokudya zvine probiotics zvakakwana zvinovimbisa hutano microflora mumatumbo. A intestinal intestinal microflora inovimbisa kugayiwa kwakanaka, kubatwa kwakanaka kwezvinovaka muviri uye kubviswa kwemarara. Inotsigirawo kudzivirira, iyo inobata muviri wose, kusanganisira ganda. Zvandinofarira zveprobiotic-rich food is kombucha, sauerkraut, kimchi, coconut kefir, uye miso.
7. Zinc inokosha yemaminerari inogona kuva yakaoma kutora muhuwandu hwakawanda kubva mukudya kwezvirimwa. Inobatsira kutsigira immune system uye kuenzanisa mahormone anokonzera acne. Zinc inogona kuwanikwa mucashews, chickpeas, mhodzi dzenhanga, bhinzi, uye oats. Iniwo ndinotora zinc supplement.
8. Mafuta ane hutano anokosha zvikuru kune ganda rakanaka - ganda masero membranes anogadzirwa nemafuta acids. Ndinokurudzira mafuta ezvokudya zvakakwana panzvimbo yemafuta akatsikirirwa nokuti unowana zvimwe zvinovaka muviri zvakare. Semuenzaniso, pachinzvimbo chekushandisa hemp mhodzi yemafuta kune omega-3 fatty acids, ndinodya mhodzi pachadzo uye ndinowana mapuroteni, fiber, mavhitamini nemamineral. Kune ganda rakanaka, rinopenya, zembera pamakotapeya, maorivhi, nenzungu.