Yiziphi izindlela zemvelo ongasisekela isikhumba esiphephile ? Ngaphandle kokuthuthukisa ukubukeka kwakho, isikhumba sakho siyisivikelo sakho sokuqala ngokumelene nokutheleleka, amakhemikhali, kanye nokungcola kwemvelo. Empeleni iyilungu futhi impilo yakho yonke kanye nokudla okunomsoco kuthinta ngendlela efanayo nezinye izitho zomzimba wakho. Ngaphandle kwemikhiqizo yokunakekela umzimba efana nama-moisturizers nalabo abanezithako ezisebenzayo, lezi zeluleko zibonisa izindlela zemvelo zokugcina impilo yesikhumba sakho.
1. Dry Brush Exfoliation
I-exfoliation esebenzayo eyomile ingenziwa ngaphambi kokudonsa. Ngokwezinye izindlela zokwelapha, liqeda amangqamuzana ekhanda elifile futhi livumela isikhumba ukuba sikhiphe (isikhumba yisisulu esikhulu kunazo zonke sokuqedwa). Ukukhipha ukushisa okumile kushiwo nangokuthuthukisa ukujikeleza nokunciphisa ukukhukhumeza. Abanye abantu bangase bathole ukucindezelwa komnene ukutholisa. Kudingeka ibhulashi le-bristle elithambile. Sebenzisa izinhlangothi ezide, phezulu. Ungadluli, awufuni ukukhipha isikhumba, kodwa nje ukukhulula isikhumba esifile.
2. Thuthukisa ukugaya kwakho
Ngokwelashwa okunye, isikhumba esihle sikhombisa uhlelo lokusebenza lokugaya kahle kahle. Abantu abanezifo zesikhumba ezinjenge-acne, i-rosacea, ne-psoriasis abathola ukumbumbuluzwa nezinye izimo zokugaya kungadinga ukuba ukudla kwabo kulungiswe. Amacala amabili ajwayelekile ayenayo i-fiber ne-fluids.
- Ukungena kwe-Fluid: Ukwehla kwamanzi kudoti kuthinta isikhumba sakho kanye nomzimba wakho wonke. Kudingeka uqinisekise ukuthi uphuza amanzi anele nezinye izinto ezingezona utshwala, iziphuzo ezingenalo utshwala. Ukuthola uketshezi okwanele nakho kusiza ukunciphisa ingozi yokuqothulwa. Uma ukwandisa i-fibre ekudleni kwakho, udinga ukwandisa uketshezi.
- Yidla i-Fiber Enough: I- fibre ibalulekile ukugaya kahle futhi ukusiza ukunciphisa ingozi yokuqothulwa. Abantu abaningi abanalo i-fiber ekudleni kwabo. Umuntu odlayo udla kuphela amagremu angu-12 e-fiber ngosuku. Ngo-2002, i-National Academy of Sciences Ibhodlela Lokudla NeZondlo yasungula ukuphakanyiswa kwe-fiber. Kwabesilisa abaneminyaka engama-19 kuya kwengu-50, kunconywa amagremu angu-38 e-fiber, futhi kuphakanyiswa amadoda angaphezu kuka-50, ama-gram angu-31 e-fiber. Kwabesifazane abaneminyaka engama-19 kuya kwengu-50, kuphakanyiswa amagremu ama-25 e-fiber, futhi kuboniswa abesifazane abangaphezu kuka-50, ama-21 amagremu ama-fiber.
Iziphakamiso ezengeziwe zokudla okunomsoco zifaka:
- Engeza Izinhlamvu Zonke: Khetha imikhiqizo yonke yokusanhlamvu phezu kokuhlanzeka. Yiba nelayisi elibomvu esikhundleni sokumhlophe noma uhlanganise inhlanganisela yakho engamashumi amahlanu namashumi amahlanu.
- I-Apple Usuku: Yiba ne-apula, isikhumba phezu, njengesidla.
- Yidla ukholifulawa: Ukholifulawa othosiwe, ukholifulawa ocijile, noma irayisifuladi i-cauliflower yizindlela ezinhle zokujabulela noma ukufaka le mifino enomsoco ukuze kube nokudla okunjengamazambane noma ilayisi.
- Ukunambitheka Okuphezulu-I-Fiber: Snack kumantongomane, imbewu, kanye nezithelo zomisiwe ezifana nezinsuku, amakhiwane, kanye nemifula.
- Yidla Ubhontshisi Namagqabha: Vula i-can yezinyosi zakho eziyizintandokazi noma izithelo. Hlanganisa kahle bese uwafaka ekudleni kwakho.
- I-Ground Flaxseeds: Ukuze uthole i-fiber ephezulu yokugqugquzela, fiphaza ama- flaxseeds emhlabathini (atholakala ezitolo zokudla ezempilo) kulayisi, ama-saladi, ama-oatmeal, noma noma yikuphi okunye ukudla. Qiniseka ukugcina ama-flaxseeds efrijini.
3. Thola ukuhamba
Ingabe uhlala edeskini lakho amahora, uvele ufike endlini yokugezela? Enye yezinto ezinhle kakhulu ongayenza esikhumbeni sakho, izinga lokucindezeleka, futhi impilo yonke ukuhamba. Ngokwezinye izindlela zokwelapha, ukungasebenzi kungathinta isikhumba futhi kukhuthaze ukuvimbela nokukhukhumeza, induna, i-cellulite, nokulahleka kwezwi lomzimba. Noma yikuphi ukunyakaza okuhle, kodwa uma ungakwazi ukuphakamisa izinga lakho lenhliziyo ngokuhamba okusheshayo, ukugijimela, noma ezinye izivivinyo, uzophinde uthumele ukujikeleza kwegazi okwengeziwe kuma-capillaries esikhumba sakho ukuze ulondle futhi ususe ama-waste.
Ukujuluka kancane kunesikhumba. Nazi ezinye iziphakamiso ezisheshayo:
- Thatha ikhefu eliphuthumayo ukuze uphume ngaphandle bese uhamba nxazonke.
- Bhala ukuqokwa kwe-massage yokwelapha.
- Vala umnyango wakho wehhovisi bese ulula.
- Yiya ejimini.
- Qala ekuseni ngalunye ngokuthulula.
- Thola intambo yokudlula.
4. Gwema ushukela owedlulele
Eminye imithi, ushukela uhlotshaniswa nokuvuvukala ngenqubo ebizwa nge-glycation, lapho i-molecule ye-glucose (ushukela) eyonakalisa i-molecule yamaprotheni ngokunamathela kuyo. Ama-molecule amasha akhiwa abizwa ngokuthi imikhiqizo yokuphela ye-glycation, noma ama-AGE.
Nakuba kunzima ukunciphisa ushukela, kungenziwa. Indlela encane isebenza kahle kakhulu.
Ngeviki elizayo, khetha into eyodwa ozoyenza ukuze unciphise inani leshukela odlayo. Isibonelo, qala ngokusika isamba ushukela wakho wansuku zonke noma itiye ngesigamu. Njalo ngesonto, thola enye indlela onganciphisa ngayo ukudla kwakho ushukela.
5. Yidla amafutha amahle
Ama-fatty acids ayimfuneko ngamafutha okufanele atholakale ngokudla. Nazi ezinye iziphakamiso zokuthola ama-EFA amaningi ekudleni kwakho.
- Amafutha aqoshiwe ne-walnut: Sebenzisa amafutha ashukela noma amafutha omununu nge-balsamic uviniga njengengubo yokugqoka isaladi. Qinisekisa ukugcina lawa mafriji efriji. Akufanele ukufutheka noma kusetshenziselwe ukupheka.
- Inhlanzi yamanzi ashisayo: i- Sardines ne-saumon yase-Alaska yasendle.
> Umthombo:
> I-Fiber. I-MedlinePlus. https://medlineplus.gov/ency/article/002470.htm.
Ukuziphendulela: Ulwazi oluqukethwe kule sayithi luhloswe ngezinjongo zemfundo kuphela futhi aluthathi iseluleko, ukuxilongwa noma ukwelashwa ngudokotela olayisensi. Akuhloselwe ukumboza zonke izinyathelo zokuqapha, ukusebenzisana kwezidakamizwa, izimo noma imiphumela emibi. Kufanele ufune ukunakekelwa okusheshayo kwezokwelapha kunoma yiziphi izinkinga zezempilo bese uthintana nodokotela wakho ngaphambi kokusebenzisa enye imithi noma wenze ushintsho ohlelweni lwakho.