Izvi gumi zveAnti-Acne Chikafu Chinovaka Dzako Dziviriro

Zvemukati

• Ita zvinogara zveganda rako
• 1. Kale
• Yakakwirira mu fiber, iyi yakaderera-koriori superfood yakazara ne
  
• 2. Mbatatisi
• 3. Ndimu
• Lemon inobatsira ne
  
• 4. Nhanga
• 5. Michero
• Ma Berries 'ehutano mabhenefiti anogona kusanganisira
  
• 6. Nyemba
• 7. Papaya
• Zvakanakira papaya
  
• 8. Quinoa
• 9. Salmoni
• Salmoni iri zvakare sosi huru ye
  
• 10. Koliflower
• Kapu yekoriflower mbishi inewo
  
• Iwe wakambonzwa izvi zvisati zvaitika, asi isu tichazvitaura zvakare

Ita zvinogara zveganda rako

Chii chawaisazoitira ganda rakajeka? Vanhu vekuAmerican vanopedza mabhirioni pane-e-epamberi ekurapa acne makore ese, asi iwo anodhura mascrub, masiki, uye mafuta ekuzora haagadzirise chero mabhureki kana iri iyo mukati iri kusheedzera kupfura.

Ganda ndiko kutaura kunoita miviri yedu kwatiri uye kana tikasanyatsoteerera pane zvatinoisa mumiviri yedu, chero meseji yatinowana pasina mubvunzo ichave yakatsvuka.

Saka tinoita sei kuti tive nechokwadi chekuti kutaurirana kweganda-ganda hakuna mhosva?

Tsvagiridzo yakaratidza kuti inoita chinzvimbo chakakosha mukuvandudza acne. Saka, tanga nenheyo yakachena, yakanaka, sekudya kune michero yakawanda nemiriwo!

Heano gumi echakanakisa chikafu chekubatsira kugadzira zits uye nekukanganisa chinhu chekare.

1. Kale

Kale inodarika dzimwe nhengo dzemhuri yekabichi nekuti ndiyo ine huturu hwakanyanya.

Yakakwirira mu fiber, iyi yakaderera-koriori superfood yakazara ne

• mavhitaminzi A, B-6, C, uye K
• manganese
• calcium
• mhangura
• potasium
• magnesium

Iyo antioxidants, mavitamini, uye zvicherwa mukare zvinoshanda kudzikisira kuwanda, inova kiyi yemanheru kuburitsa ganda rako. Vitamin C inosimudzirawo kuumbika kwecollagen, ichibatsira kugadzirisa mavanga emakwenzi nekukurumidza nekuwedzera chiyero chesero.

Kuedza: Wedzera mukombe wekare kune yako mangwanani smoothie kana zvishoma kuuseta sechinhu chinonaka padivi dhishi remasikati kana chisvusvuro.

2. Mbatatisi

Retinol, vhitamini A chinobva, chakanakira kurwisa acne uye kuvhara makwenzi. Kune mazana ezviyero zve retinol uye seramu pamusika izvo zvinovimbisa kuita kuti acne yako inyangarike, asi kune avo vari pasi pemakore makumi matatu, ichi chinhu chakasimba chinogona kunge chakanyanya kukuvadza paganda.

Saka, idye panzvimbo! Kana zvirinani, fomu rekutanga.

Beta-carotene, iyo inoshandurwa kuita vhitamini A, ndechimwe chezvikonzero mbatatisi dzine hupfumi hwayo, rwakanaka ruvara rweorenji.

Mushure mekudya mbatatisi, muviri wako unoshandura beta-carotene kuita vhitamini A. Iyi vhitamini ine zvivakwa zvinozoita sechipingamupinyi cheganda pakurwadzisa, kuzvimba, uye pores yakavharwa inowanzo kuunzwa nemahara radicals.

Kuedza: Mbatatisi casserole inofananidzwa nemabiko ezororo, asi kuvashandira semabheka akabikwa kana ndiro yakasviba yemuto ndiyo nzira iri nyore yekuwana mabhenefiti aya gore rese.

3. Ndimu

Jisi remonimu nyowani rinoshanda seyakajairika astringent, ndosaka ichiita mafungu ekusimbisa ganda riri kutsvedza uye nekukanganisa mabara.

Nekudaro, kuishandisa seyeti yekurapa haina kukurudzirwa. Yakananga jisi remonimu yakanyanyisa acid uye inogona kukuvadza ganda rako, kuchikonzera kujekesa kana kusviba zvakanyanya mushure mekuratidzwa nezuva.

Asi kana zvivakwa zvemarimu zvakaputirwa muserum, zvasvinirwa mukati memvura yako, pamusoro pesaradhi, kana chikamu chekudya kwako, zvinogona kushanda zvishoma zvemashiripiti eganda - sekureba sekusanganisira peel. Chidzidzo chegore ra2014 chakasimbisa iyo yekudzivirira uye anticarcinogenic mhedzisiro ye citrus peel flavonoids.

Lemon inobatsira ne

• kuwedzera kugadzirwa kwecollagen
• ichivharira mahara radicals
• kujekesa mburwa mavanga

Kuedza: Svina ndimu nyowani mukapu yemvura inodziya uye uinwe isina chinhu mudumbu mangwanani ega ega eganda rinopenya.

4. Nhanga

Panogona kuve nemwaka wemanhanga-wakapinza zvese, asi pane zvakawanda zvakawanda kune ino gourd pane pie uye latte.

Yakazara nema enzymes emichero, zinc, uye alpha hydroxy acids, manhanga anogona kupfavisa ganda nekudzorera pH chiyero. Ndosaka iwe uchizviwanawo mumasikisi mazhinji uye zvigadzirwa zvekuburitsa.

Asi mukati, zvese izvo fiber uye zinc zvinokuitira zvakanaka zvakare. Zinc inobatsira kudzora huwandu hwekugadzirwa kwemafuta.

Kuedza: Whisk manhanga puree mupancake batter yekudonha-themed mangwanani kana kungo gocha mbeu, uchiwedzera mafuta mashoma uye dash yemunyu. Dzimwe pfungwa? Tarisa uone edu eanodiwa manhanga mapepa, kusanganisira manhanga risotto uye ine moyo chili.

5. Michero

Strawberries, cherries, raspberries, blueberries uye mablackberries - usarega saizi yavo ichikunyengera iwe! Idzi vacheche dziri kuputika ne vitamini C uye antioxidants, iyo inogona zvakare kuwanikwa mubhero mhiripiri, kiwi, uye broccoli.

Kuve uine vhitamini C kutenderera muropa rako chombo chakasimba kurwisa ganda rakatsvuka, nepo ma antioxidants kubva kumabriji anoita sekurwisa kwe combo kuzorwa neaya matope akasviba, achivamisa kubva pakuumba pakutanga.

Ma Berries 'ehutano mabhenefiti anogona kusanganisira

• kunatsiridza hutano hwehuropi
• yakaderera cholesterol
• hutano hwakanaka hweshuga yeropa
• yakaderedza njodzi yechirwere chemwoyo uye chirwere cheshuga
• kugara uchiita ura

Kuedza: Mabriji chikafu chinonaka pachega uye ivo vanogadzira kuwedzera kuwanda kune oatmeal uye yogati, asi kana iwe uine zino rinotapira, enda kumberi uye uzviise mune chero eaya mabheri-akaputirwa madhiri asina shuga yakawedzerwa! Kana iwe uri kuenda kune michero yakazara, tarisa angangoita masere masvikiro epakati nepakati pazuva kana 21 macheriri kurova chinangwa chezuva nezuva.

6. Nyemba

Chickpeas, itsvo bhinzi, nyemba, uye nzungu zvakafanana papi? Idzi nyemba dzakaderera-glycemic, saka dzakabatana neakawanda mwero weropa mashuga uye mashoma maacne flare-ups.

Zvokudya zvepamusoro zveglycemic, zvinosanganisira chokoreti, zviyo zvekudya zvekuseni, bagels, uye mupunga chena, zvinogona kukonzera spike mushuga yeropa. Kutsvagurudza kunoratidza kuti izvi hazvingotungamira kune rudzi rwechipiri chirwere cheshuga, chirwere chemwoyo, uye sitiroko, zvinogona kutora mutero paganda rako.

Kuedza: Vawedzere kumasobho uye masupu kana kumwaya mamwe pamusoro pemashizha ako echikafu chakakora-chikafu. Panguva yawaifunga bhinzi yainakidza, heino nzira gumi nematatu dzekunakidzwa nazvo, kunyanya zvinobatsira vegans uye vezvinomera.

7. Papaya

Mapapaya ane enzyme yekugaya inonzi papain. Pamusoro peganda rako, papain ine simba rakaringana ku:

• exfoliate akafa maseru eganda
• unclog pores
• kupera mavanga enyama
• hydrate ganda
• kudzivirira chero ramangwana kubuda

Kune zvemukati, uyu muchero wekumwe unoita zvishamiso futi. Mavhitamini ayo nemaminerari anovandudza kuganda kweganda uye zvinogona kubatsira kudzinga kuoneka kwemitsara yakawonyana uye makwinya.

Zvakanakira papaya

• mavhitaminzi A, C, uye K
• B mavitamini, kusanganisira folate
• potasium
• magnesium
• calcium

Kuedza: Ivo vakanakisa mune tangy salsa, smoothie, sorbet, kana curry. Iwe unogona zvakare kuyedza pamusoro wenyaya seyunodzosera maski kune yakapfava, yakajeka ganda.

8. Quinoa

Mukombe wequinoa yakabikwa ine magiramu gumi nemanomwe kusvika makumi maviri neshanu efaibha, saka unozoona kudzimbirwa kushoma. Kupopota nguva dzose kunobvisa chepfu kubva mumuviri wako, zvichikonzera kujekesa ganda uye mashoma mashoma matema.

Kuedza: Quinoa inonaka inonaka mune saradhi kana seyedivi dhishi, asi zvakare inoita chinzvimbo chikuru cheupfu hwegorosi mumakuki, muffin nezvimwe zvinhu zvakabikwa. Kunzwa kushamisika? Edza idzi quinoa nhema bhinzi burgers.

9. Salmoni

Salmon ine ganda ndiyo sosi yakanakisa ye omega-3 fatty acids, asi sardines, mackerel, uye anchovies zvakare sarudzo dzakanaka.

Omega-3s inodzivirira ganda rako kubva mukukuvara kwezuva, ichideredza njodzi yako yekuva nekenza yeganda nemavara epepuru anounzwa nenguva dzakareba dzekuratidzwa nezuva.

Salmoni iri zvakare sosi huru ye

• antioxidants
• protein
• B mavhitaminzi
• potasium
• selenium

Kuedza: Bika iyo, svira, kana pani fry iyo. Gadzira salmon iyo nyeredzi yekudya kwako kunotevera neaya makumi mashanu neshanu mapeji ekugadzira.

10. Koliflower

Michero ine simba nemiriwo zvinosanganisirwa nezvikomborero zvakakura zvehutano, asi usazvidza cauliflower.

Iyi cruciferous veggie yakazara neine simba amino acid inonzi histidine. Chiedza chezuva chakawandisa chinogona kuita kuti nzvimbo dzerima dziripo dziwedzere, asi histidine inodzivirira iwo mwaranzi inokuvadza yeVV kubva mukukuvadza ganda rako.

Kapu yekoriflower mbishi inewo

• faibha
• mavhitaminzi B6, C, uye K
• folate
• phosphorus
• magnesium

Kuedza: Iwe unogona kunyorera koliflower muhummus kwechikafu chemasikati chine hutano, asi edza kuiwedzera kune mac uye chizi, mbatatisi yakakwenenzverwa, kana kukanda kwe pizza kweiyo twist ine hutano pane zvimwe zvaunofarira zvekudya zvinonyaradza.

Iwe wakambonzwa izvi zvisati zvaitika, asi isu tichazvitaura zvakare

Iwe haugone kukanganisa nekubatanidza yakawanda michero, miriwo, uye hove mune chako chikafu. Chimwe chezvimedu zvepikicha kudzikamisa mburwa kuri kudya chikafu izvo zvinowanzo deredza kuzvimba, kuwedzera collagen kuumbwa, uye kudzivirira huturu hwezvakatipoteredza.

Hechino chiyeuchidzo kuti chikafu chinoshanda sei: Chaunodya chinotyorwa uye kutakurwa kwese kwese kuburikidza neropa rako, saka mhedzisiro haisi kuzoitika nehusiku nenzira yekurapa misoro. Kudya kamwe kudya kwemabriji kana salmon hakuzoite hunyengeri futi.

Pakati peganda rako newe, ihwo hukama uko chikafu, zvigadzirwa, uye hutano hwepfungwa dzako zvese zvinoshanda pamwechete. Chikafu inongova poindi imwe chete yetriangle kuita kuti ganda rako riite mavitamini, zvicherwa, uye zvinovaka muviri kuitira kuti ive yakasimba uye ine hutano. Funga nezvazvo senheyo inoda muviri wako. Iko hakuna yakasimba nzira yekuvaka iyo kupfuura kubva mukati nekunze.