Achinyamata ambiri amakumana ndi vuto la acne. Kutchula ziphuphu ndizolakwika. Ndizochita zomwe thupi limapanga kusintha kwa mahomoni pa nthawi ya kutha msinkhu. Choncho, kugwiritsa ntchito zodzoladzola, komanso ngakhale mankhwala ambiri sungabweretse zotsatira zamuyaya. Ngati pali chilakolako chochepetsera kuchuluka kwa mphamvu ya acne, ndiye kuti muyenera kuyamba ndi zakudya zoyenera. Ganizirani malamulo 6 a zakudya zokhudzana ndi mavitamini.
Idyani zipatso zambiri ndi zakudya zomwe zili ndi chiwerengero chochepa cha glycemic index.
Pochepetsa acne, ndiko kuti, ziphuphu, yesetsani kudya zakudya ndi chiwerengero chochepa cha glycemic index. Mndandanda wa mankhwalawa umasonyeza mlingo umene mankhwalawo amagawanika m'thupi, kutembenuka ku shuga. Gulusi ndi gwero lathu lamphamvu. Ngati glucose yalowa m'magazi kuposa momwe thupi lathu limafunira, ndiye kuti amasungidwa ngati mafuta. Zamagulu okhala ndi chiwerengero chochepa cha glycemic amachotsedwa pang'onopang'ono. Gulusi imabwera m'magawo omwe ali ndi dothi ndipo imakhala ndi nthawi yogwiritsidwa ntchito, osati kuphatikizidwa m'matenda amtengo wapatali. Kuonjezerapo, atatha kudya zakudya zochepa kwambiri, kumverera kwachisoni kumakhala kwa nthawi yaitali.
Gome lomwe lili ndi ndondomeko ya mankhwala ogwiritsira ntchito glycemic ingapezeke pa intaneti. Koma mwachidule mungathe kulimbikitsa zotsatirazi:
- Mkaka: mkate wakuda, mkate ndi chimanga ndi tirigu tirigu, oatmeal makeke.
- Kashi kuchokera kumbewu yonse - chakudya chabwino kwambiri cha zakudya zamphongo. Ndibwino kuti musagwiritse ntchito molakwa mitundu yonse ya mabala, mapiritsi othamanga, tirigu ndi mpunga wonyezimira. Koma mpunga wofiira ndi wofunika kwambiri.
- Mitundu yonse ya zipatso. Makamaka strawberries ndi raspberries. Zipatso zili ndi zinthu zambiri zothandiza pakhungu. Mndandanda waukulu wa glycemic index mu mavwende (iyi imakhalanso mabulosi). Koma kupatsidwa nyengo yake, sikuli koyenera kudziŵa zokometsera zoterozo.
- Kuchokera ku zipatso: maapulo, apricots, yamapichesi, mapeyala, malalanje. Koma zipatso zamzitini zimabweretsa zotsatira zosiyana.
- Zomera zimagawidwa m'misasa iwiri yosiyana. Inde, masamba onse ndi othandiza. Koma polimbana ndi ziphuphu, tidzathandiza: adyo, amadyera, tomato. Komanso anyezi, kabichi, tsabola, broccoli, biringanya, soya, nandolo, nyemba. Chotsutsana nacho chimakhala ndi rutabaga, parsnip, mbatata, zukini, dzungu, chimanga, mpiru.
- Mbewu za mpendadzuwa. Bowa. Walnuts. Nkhuta. Zipatso zouma.
- Zakudya zopanda thanzi za mkaka.
- Chokoleti chowawa (osati mkaka).
Muyenera kusamala kwambiri za zakumwa zotsekemera zochokera shuga. Ngakhale kwa timadziti tatsopano. Kumwa mopanda kanthu m'mimba, mofulumira kukumba, kuponya m'magazi mlingo waukulu wa shuga. Ziphuphu zimayesedwa. Choncho, ndi bwino kumwa zakumwa zabwino pakudya kapena mutadya. Mwa timadziti, apulo, lalanje, chinanazi ndizofunikira kwambiri polimbana ndi ziphuphu. Inde, popanda shuga. Kawirikawiri, shuga wambiri ndi mdani wa khungu.
Musagwiritse ntchito mankhwala a mkaka wambiri.
Kafukufuku wasonyeza kuti pali kugwirizana pakati pa kugwiritsidwa ntchito kwa mkaka ndi maonekedwe a ziphuphu. Zakudya za mkaka zimakhudza insulini ndi testosterone. Omega-6 fatty acids omwe ali mumkaka amalimbana ndi Omega-3 fatty acids othandiza. Omega-3 acids akumenyana ndi kutupa.
Inde, simungathe kukana mkaka, makamaka paunyamata. Kungogula zakudya za mkaka ndi mafuta ochepa komanso popanda kuwonjezera shuga. Pofuna kupereka kashiamu, idyani zina: sardines, mazira, parsley, amondi, mafuta a maolivi.
Kuonjezera kudya kwa Omega-3 fatty acids.
Pofuna kupewa kutupa khungu, muyenera kusiya mafuta "otsika kwambiri". Mafuta oterewa amapezeka mu zakudya zowonongeka kwambiri. Musaiwale nthawi yophika mikate, ma coki, chakudya chokwanira (phala, mbatata yosenda, pasitala, supu). Kumbukirani, makamaka nthawi zonse, za kachitidwe ka zakudya kachangu - chakudya chokhazikika.
Koma zina zimadya zakudya zodzaza ndi omega-3 fatty acids. Ndizofunika kwambiri pa zakudya zokhudzana ndi mavala. Izi zimaphatikizapo nsomba zonenepa, mafuta obwezeretsa, mafuta okhwima. Komanso, zokondweretsa kuti chiŵerengero cha mafuta othandiza kwambiri ndi mapuloteni ndi awa: sardines, shrimps, mussels, sea kale, mtedza. Ngati simungagule zinthuzi nthawi zonse, mukhoza kuthandiza thupi ndi makapisozi ndi nsomba za mafuta.
Pulumutseni ku makampani ogulitsa.
Poyesera kuchepetsa ndalama, makampani ambiri ogulitsa zakudya zam'deralo amagwiritsa ntchito mankhwala otchipa. Zoopsa kwambiri ndi kukhalapo kwa mafuta osakanikirana omwe amachititsa kuti ziphuphu zizipezeka. Phunzirani mosamala malemba a zinthu zomwe mukugula. Chakudya chiyenera kukonzedwa kunyumba. Zophikidwa pa nthunzi, zimakhala ndi zinthu zothandiza ndipo sizikhala ndi mamolekyu oopsa.
Onetsetsani kuchuluka kwa asidi-m'munsi.
Kuchuluka kwa masentimita ndi kuchuluka kwa zinthu zamakono ndi zamchere zomwe timagwiritsa ntchito mkati. Kuti mukhale oyenerera, ndikofunikira kuwerengera zakudya zomwe idya. Pa ¼ mbali ya acidifying mankhwala ayenera kulingalira ¾ ya alkalizing mankhwala. Kuyezetsa magazi kumakhala kofunika kwambiri kwa maselo osakanikirana komanso kumakhudza mawonetseredwe a ziphuphu.
Kuchepetsa zakudya kumakhala ndi madzi, ndiwo ndiwo masamba ndi zipatso. Ndibwino kumwa madzi amchere, olemera m'mabicarbonates. Zitsanzo za mankhwala othandizira: zakudya, mkate, parmesan tchizi. Zambiri zokhudzana ndi asidi-m'munsi zimatha kupezeka kuchokera kwa odyetsa zakudya.
Kondani moyo wathanzi.
Zingakhale zoonekeratu, koma moyo wathanzi umathandiza kukhala ndi thanzi labwino. Kuphatikizapo thanzi la khungu. Njira ya moyo imadalira zinthu zinayi: thupi ndi maganizo, ntchito, kugona komanso zotsatira za nkhawa. Achinyamata ayenera kuchita masewera olimbitsa thupi. Mu zakudya zimalimbikitsidwa kutsata lamulo la "magawo anayi". M'madyerero ayenera kukhala kotala la zipatso, kotala la masamba obiriwira, kotala la masamba ophika ndi kotala la mapuloteni. Kugona ndikofunika kuika pansi mutangoyamba kutayika, ngakhale kutopa sikukumverera. Kudumpha ndi chizindikiro cha thupi lanu kuti chikufunikira kupuma.
Kugwiritsira ntchito malamulo 6 a zakudya zokhudzana ndi mavitamini sikungathandize kuchepa khungu, komanso kulimbitsa thupi lonse.