Ndezvipi nzira dzepanyama dzinogona kutsigira ganda rakanaka ? Kunze kwekunatsiridza chitarisiko chako, ganda rako ndiro rako rokutanga rekudzivirirwa kurwere, maikemikari, nekusvibiswa kwezvakatipoteredza. Icho chiri chikamu chenyu uye hutano hwako hwose uye chikafu chinogunzva zvinokonzera izvo zvakafanana nedzimwe nhengo dzomuviri wako. Kunze kwemitambo yekuchengetedza muviri kufanana nemafuta uye yeavo vane mafungiro anoshingaira, mazano aya anoratidza nzira dzekuchengetedza utano hweganda rako.
1. Dry Brush Exfoliation
A exfoliation yakaoma yebrasi inogona kuitwa musati wanyura. Maererano nemamwe maitiro emishonga, inopedza masero echephena akafa uye inobvumira ganda kuti rikudzivise (ganda ndiro guru guru rekuparadza). Dry brush exfoliation inonziwo kuvandudza kuparadzanisa uye kuderedza kuzvidzora. Vamwe vanhu vangawana hunyoro hunyoro hunyaradza. A soft soft bristle brush inodiwa. Shandisa nguva refu, kumusoro. Usapfutidza, haudi kuparadzira ganda, asi kungosunungura ganda rakafa.
2. Kuvandudza Kudya Kwako
Mune mishonga isingashandisi, ganda rakanaka rinoratidza kushanda zvakanaka kwekudya kudya. Vanhu vane zvirwere zveganda zvakadai semakwenzi, rosacea, uye psoriasis vanoonawo kuvimbiswa uye zvimwe zvinetso zvekudya zvingada kuti kudya kwavo kuchinje. Zvivi zviviri zvakajairika ndezvekushaya kwefiber uye mvura.
- Kusvibiswa Kwemhepo: Kuora mvura kunokanganisa ganda rako pamwe chete nemuviri wako wose. Iwe unofanirwa kuve nechokwadi kuti uri kunwa mvura yakakwana nezvimwe zvisingaiti doro, caffeine-isina mvura. Kuwana mvura yakakwana kunobatsirawo kuderedza dambudziko rako rekudzivirirwa. Paunowedzera fiber muzvokudya zvako, iwe unodawo kuwedzera mvura.
- Idya Fibha Yakaringana: Fiber inokosha kuti uwane kudya zvakanaka uye kubatsira kuderedza dambudziko rekuvharwa. Vanhu vazhinji havana hutachiwana muzvokudya zvavo. Munhu wevoruzhinji anodya 12 gramu ye fiber pazuva. Muna 2002, National Academy yeScience Food and Nutrition Board yakasimbiswa fiber intakes. Kune varume vane makore 19 kusvika ku50, 38 gramu ye fiber inokurudzirwa, uye kune varume vanopfuura 50, 31 gramu ye fiber inokurudzirwa. Kune vakadzi vane makore 19 kusvika ku50, 25 gramu ye fiber inokurudzirwa, uye kune vakadzi vanopfuura 50, 21 gm fiber inokurudzirwa.
Zvimwe mazano ekudya kunovaka muviri zvinosanganisira:
- Wedzera Whole Grains: Sarudza zvizere zvezviyo zvinogadzirwa pamusoro pekunatswa. Iva nejisi rakasviba panzvimbo pemuchena kana kuti uite wako unosanganiswa makumi mashanu nemakumi mashanu.
- An Apple Zuva: Ivai neapuro, ganda pairi, sechingwa.
- Edya Koliflower: Koliflower yakakangwa, hutaotiflower yakasanganiswa, kana mucherotiri murazi ndiyo nzira dzakanakisisa dzekunakidzwa kana kuisa iyo mishonga ine utano kuti iwedzere zvakadai semapatatisi kana mupunga.
- High-Fiber Snacks: Snack pamiti, mbeu, uye michero yakaomeswa yakadai semasikati, maonde, uye prunes.
- Idya Nyuchi uye Mheto: Shandisai mazai emakwenzi enyu anodikanwa kana mbeu. Vashongedze zvakanaka uye uvawedzere pazvokudya zvako.
- Ground Flaxseeds: Kuti zvive nyore kuwedzera fiber, shandisa pasi zvipfeko (zvinowanikwa pane zvipfeko zvezvokudya) pairi mujisi, saladi, oatmeal, kana chimwe chekudya. Iva nechokwadi chokuti uchengetedze mafirksse mufriji.
3. Tora Kufambira
Iwe unogara patafura yako kwemaawa, kungosimuka kuenda kuimba yekugezera here? Chimwe chezvinhu zvakanakisisa zvaungaita kuitira ganda rako, kushushikana kwehutano, uye hutano hwakakwana ndekufamba. Maererano nedzimwe nzira dzokurapa, kusagadzikana kunogona kukanganisa ganda uye kukurudzira kuputika nekudada, mazinya, cellulite, nekurasikirwa kwemazwi emutsetse. Chero hufambi huri hwakanaka, asi kana iwe unogona kusimudza mwoyo wako nekufamba kwemafambiro, kumhanya, kana mamwe maitiro, iwewo uchatumira kuwedzerwa kweropa kumapillaries eganda rako kuti uidye uye kubvisa madota.
Kushwa kaduku kunobatsira ganda. Heano mamwe mazano anokurumidza:
- Tora nguva yekukurumidza kuti uende panze uye ufambe uchipoteredza bhokisi.
- Bhuku re massage therapy appointment.
- Vhura musuo wehofisi yako uye tambanudza.
- Endai kumitambo.
- Tanga mangwanani oga oga nokutambanudza.
- Wana tambo yokudarika.
4. Dzivisa Sukari Inopfuura
Mune marapirwo akasiyana-siyana, shuga inobatanidzwa nokuputika kuburikidza neitiro inonzi glycation, umo gorocose (shuga) kemukemu inokuvadza puroteni molecule kuburikidza nayo. Misikoro matsva yakaumbwa inonzi inonzi glycation yekupedzisira-michina, kana AGEs.
Kunyange zvazvo zvakaoma kuderedza shuga, inogona kuitwa. Nzira yekufamba zvishoma inoshanda zvakanaka.
Muvhiki inouya, sarudza chinhu chimwe chaunenge uchiita kuti uwedzere huwandu hwehuga unodya. Somuenzaniso, tanga nekucheka chiyero cheshuga mukhofi yako yega yega kana tei nehafu. Vhiki yoga yoga, tsvaga imwe nzira iyo iwe unogona kuderedza shuga yako yekudya.
5. Idya Zvakanaka Mafuta
Zvinokosha mafuta ane acids ndiyo mafuta inofanira kuwanikwa kuburikidza nekudya. Heano mamwe mazano ekuwana EFA dzakawanda mukudya kwako.
- Fukisi nemafuta emuti: Shandisa mafuta epafuta kana kuti mafuta anogunyu ne bharisamuki yevhiniga sekupfeka saradi. Iva nechokwadi chekuchengeta mairi aya firiji. Havafanirwi kupisa kana kushandiswa pakubika.
- Hove yemvura inotonhora: Sardines uye salmon yemasango.
> Kwakabva:
> Fiber. MedlinePlus. https://medlineplus.gov/ency/article/002470.htm.
Zvinonzwisisika: Mashoko anowanikwa pane ino yepaiti inoitirwa zvinangwa zvekudzidzisa chete uye haisi kutsiva mazano, kuongororwa kana kurapwa nechiremba ane chiremba. Hazvirevi kuvhara zvose zvinogona kumira, kushamwaridzana kwezvinodhaka, mamiriro ezvinhu kana zvinetso zvakashata. Iwe unofanirwa kutsvaga kurapwa nokukurumidza mune zvehutano kune chero hutano hwehutano uye bvunza chiremba wako usati washandisa mamwe mushonga kana kuita shanduko kune regimen yako.