Okuqukethwe
Ukwehlisa isisindo kuze kufike ku-9 kg emavikini amabili.
Okuqukethwe kwekhalori lansuku zonke isilinganiso ngu-1200 Kcal.
Izinduna noma ama-blackheads ukuvuvukala kwezindlala zesikhumba. Izinduna zenzeka ngenxa yokuvaleka nokwanda komkhiqizo we-sebum. Ngeshwa, noma ngabe umuntu ufuna malini, kuyaqabukela kungenzeka ukuthi aqede le nkathazo ngezimonyo nezinqubo. Ukuze uthole ukwelashwa okuphelele, kufanele ushintshe indlela odla ngayo. Imayelana nokudla induna esikuphakamisa ukuthi ukuthole manje.
Izidingo zokudla zomqubuko
Kunezinhlobo ezimbili eziyinhloko zezimbangela zezinduna: i-hormonal kanye ne-non-hormonal.
Imvamisa, induna ukubonakaliswa kwangaphandle kokuphazamiseka kwamahomoni emzimbeni nasekuphazamisekeni kwe-endocrine. Ngokuphambuka okunjalo, njengomthetho, inani lamagciwane emzimbeni liyakhula, okuboniswa ngezinkinga zesikhumba.
Uma sikhuluma ngezimbangela ezingezona ezomzimba, okulandelayo yizici eziyinhloko ezibangela ukuqala kwezinduna.
- Izifo zomgudu wamathumbu, ubukhona bamatshe ezinso, i-dysbiosis, isifo sesibindi.
- Izizwe ezicindezelayo kanye nengcindezi ejwayelekile. Konke lokhu kuphazamisa umsebenzi wezindlala ze-endocrine futhi kuholele ekubukeni kwezinduna kanye nezinduna esikhunjeni somuntu.
- Isimo singenxa yofuzo. I-acne syndrome ivame ukuzuzwa njengefa. Uma othile emndenini wakho engenazo izindlala ezibusayo ezisebenza kahle, khona-ke kunethuba elihle lokuthi le nkinga izokuthinta nawe. Ngendlela, ngamadoda athinteka kakhulu yizinduna.
- Uthando oluqinile lokushuka. Imvamisa imisebe ye-ultraviolet, ephoqa ukuthi i-sebum ifihlwe ngomthamo omkhulu, icasula induna. Ngakho-ke qiniseka ukuthi usebenzisa i-sunscreen ngaphambi kokufaka ilanga.
- Ukudla okungalungile. I-acne ivame ukuzibonakalisa ngokuba khona okukhulu ekudleni kwemikhiqizo enoshukela nofulawa, imikhiqizo yobisi enamafutha, amantongomane, ukudla okusheshayo, ikhofi notshwala.
Manje ake sikhulume ngokuqondile ngokudla ochwepheshe abasikisela ukunamathela kukho ukuze uthole induna. Okokuqala, kufanelekile ukuyeka (noma ukunciphisa kakhulu) ukudla okwandisa izinga le-cholesterol egazini: izinongo ezishisayo nezinongo, imayonnaise, isoso, izinhlobo ezihlukahlukene zamasoso anamafutha, inyama enamafutha, isinqumelo, inyama ebhemayo, ukudla okuthosiwe. , ukudla okuhlukahlukene okusheshayo, amaswidi (ngaphandle koju ). Inombolo enkulu yale mikhiqizo kumenyu ingagcwalisa umzimba ngobuthi.
Ukweqisa kwekhofi neziphuzo eziqukethe i-caffeine ngamanani amakhulu nakho kungaholela ekulahlekelweni kwesikhumba esikhangayo. Ukufakwa kwale nto emzimbeni kuvuselela ukukhiqizwa kwehomoni efana ne-cortisol. Futhi izinga elikhulayo le-cortisol livusa induna. Le hormone iyagxuma, ngasendleleni, futhi maqondana nezimo ezicindezelayo. Kungakho ukuguquguquka kwemizwelo njalo kungakhanyisa i-epidermis yethu.
Akufanele uthathwe inyama nobisi olunamafutha, ngoba le mikhiqizo iqukethe amaprotheni amaningi, okuvusa ukukhiqizwa okusebenzayo kwamahomoni e-steroid. Ziphinde zidale izinkinga zesikhumba.
Kunconywa nokuthi uyeke ushukela. Kunconywa ukuthi ungadli amathisipuni angaphezu kuka-5-6 nsuku zonke (futhi noma kunjalo, lapho kungekho zinkinga ngesisindo esiningi). Kungcono ukuyibuyisela nge-fructose noma ushukela onsundu (kunjalo, futhi ngokulinganisela).
Uma izinduna zizibonakalisa kahle, ukwenqaba ngokuphelele iziphuzo ezidakayo kuyadingeka, ngoba izingxenye ezikhona otshwaleni zingazenza zibe sibi izindawo zokuvikela (umgoqo) wesibindi. Ngenxa yalokhu, umzimba uqoqa izinto eziyingozi ngokwengeziwe, futhi ukubonakala kwesikhumba kuhlupheka kakhulu.
Zama ukwehlukanisa imenyu yakho ngangokunokwenzeka ngokusebenzisa ukudla okunempilo. Ngesikhathi sokudla kwama-acne, kufanele ugxile kokudla okulandelayo:
- inyama enciphile;
- izinhlanzi ezondile nezinhlanzi zasolwandle;
- ubisi, imikhiqizo yobisi olubilile (okungenawo amafutha noma okuqukethwe kwamafutha angekho ngaphezu kuka-5%);
- okusanhlamvu okuphelele: i-buckwheat, ilayisi (mhlawumbe nsundu), ibhali, i-oatmeal;
- Izithelo nemifino engeyona yesitashi.
Ngokuqondene neziphuzo, kunconywa ukuthi ukhethe izinhlobo ezahlukahlukene zetiye, amajusi asanda kufinywa namajusi amasha, futhi, namanzi amsulwa angenawo igesi.
Amafutha awakwazi ukususwa ngokuphelele ekudleni, kodwa akufanele agcwaliswe. Lokhu kusho ukuthi isinqumelo, imajarini nezinye izinhlobo zale mikhiqizo yemvelaphi yezilwane kufanele kuvaleliswe. Sebenzisa amafutha emifino, kodwa zama ukungawashisi, kodwa uwadle amasha (isibonelo, ukugqoka amasaladi emifino).
Ngomqubuko kunconywa ukuthi udle izikhathi ezi-5 ngosuku. Uma ufuna ukunciphisa umzimba, vele unciphise osayizi bezabelo zakho kancane bese uzama ukudla ukudla okunama-khalori aphansi. Kulokhu, ukuze uthole umphumela osheshayo, ungenqaba ukudla ngemuva kuka-18 ntambama. Esimweni lapho umgomo wakho kungukuthuthukisa nje isimo sesikhumba, ungadla noma ngasiphi isikhathi sosuku, kepha ubeke isikhathi sedina emahoreni amathathu ngaphambi kokucima kokukhanya (ukuze ungalimazi ukugaya futhi ulale kahle). Futhi uma ufaka nemidlalo (leyo, ngokuvamile, engeke ikulimaze noma ikuphi), cishe maduzane uzobona izinguquko ezinhle ezingabonakali esikhunjeni kuphela, kodwa nakwisibalo.
Ngokufana nokudla kwalesi sifo, kunconywa ukungena okwengeziwe kwama-multivitamini. Amavithamini weqembu B adingeka kakhulu. Ukusetshenziswa kwamavithamini amaqembu A, E, C, isulfure, ithusi, i-zinc, i-iron nakho kungasiza umzimba ukuthi ubhekane nenkinga ngokushesha okukhulu. Azitholakali ekudleni kuphela, kodwa futhi nakumalungiselelo akhethekile. Vele, udinga ukunakekela isikhumba sakho njalo, kufaka phakathi ngosizo lwezimonyo.
Ukudla okulinganiselwa masonto onke kwezinduna
UMsombuluko
Ukudla kwasekuseni: i-muesli engenalo ushukela, engene obisini; itiye.
Isnack: amabhisikidi ambalwa netiye.
Ukudla kwasemini: isobho sepea, izithako zazo, ngaphezu komkhiqizo oyinhloko, inyama yenkomo engenamafutha, amazambane athile, izaqathe nemifino ehlukahlukene; 1-2 izingcezu zesinkwa (okungcono kusuka kufulawa ojiyile); ipheya nengilazi yejusi ye-apula esanda kufinywa.
Isidlo sasemini: ingilazi yobisi olubilisiwe noma i-kefir.
Isidlo sakusihlwa: isibopho senhlanzi esibhakwe; isaladi yamakhukhamba, utamatisi, iklabishi nemifino; itiye.
NgoLwesibili
Ukudla kwasekuseni: i-cottage shizi enezithelo ezomisiwe namantongomane aqoshiwe; itiye.
Isnack: banana.
Isidlo sasemini: i-borscht enongwe ngenani elincane ukhilimu omuncu wokuqukethwe okunamafutha amancane; isinkwa samabele; Ama-plums ama-2 nejusi lepomegranati (200 ml).
Isidlo santambama: ama-kiwis amancane ambalwa.
Isidlo sakusihlwa: ingxenye yenkomo yenkomo engenamafutha; okufana nokolweni; utamatisi; ingilazi yejusi lewolintshi.
NgoLwesithathu
Ukudla kwasekuseni: i-oatmeal, engaphekwa ngobisi, ngokufaka izithelo ezomisiwe; I-toast ephelele kakolweni; itiye.
Isnack: 2 amakhukhi anciphile.
Isidlo sasemini: isobho lenhlanzi elenziwe ngezinhlanzi ezinonile, izaqathe, amazambane, imifino ehlukahlukene; izingcezu ezimbalwa zesinkwa se-rye; ikhukhamba nengilazi yetamatisi ujusi.
Isidlo sasemini: cishe ama-200 ml weyogathi eyenziwe ekhaya ngaphandle kwezithasiselo.
Isidlo sakusihlwa: isitshulu semifino esenziwe ngopelepele wensimbi, i-zucchini, ubhontshisi oluhlaza, izaqathe, amakhambi; ucezu lwesinkwa sefulawa esirhabaxa, i-apula netiye.
NgoLwesine
Ukudla kwasekuseni: amaqanda ama-2 enkukhu abilisiwe; amaqabunga e-ulethisi ambalwa; I-toast ephelele kakolweni; itiye.
Isnack: i-toast noma ama-crisps ambalwa okusanhlamvu; itiye.
Isidlo sasemini: inyama yenkukhu ebilisiwe noma ebhakwe; isaladi lotamatisi, ukhukhamba kanye nemifino; ucezu lwesinkwa se-rye; IPENTSHISI.
Isidlo sasemini: ingilazi ye-kefir.
Isidlo sakusihlwa: ingxenye yelayisi elinsundu enkampanini yezinhlanzi ezinamafutha abhakiwe noma abilisiwe; ikhukhamba nengilazi yejusi yamagilebhisi.
Friday
Ukudla kwasekuseni: iphalishi le-buckwheat eliphekwe obisini, ongangezela kulo ibhotela elincane; isinkwa esiphelele senhlamvu netiye.
Isnack: banana.
Isidlo sasemini: isobho seklabishi eliphekwe kumhluzi wenkukhu onamafutha amancane; ucezu lwesinkwa se-rye; ijusi le-apula (200 ml).
Isidlo santambama: i-apula elibhakwe.
Isidlo sakusihlwa: isitshulu semifino nenani elincane lenkomo engenamafutha; i-orange noma i-2-3 tangerines; itiye.
Saturday
Ukudla kwasekuseni: umusi omelet kusuka emaqanda amabili enkukhu; 2 ubhontshisi ophelele netiye.
Isnack: ama-bhisikidi ama-bhisikidi ama-2-3; itiye.
Isidlo sasemini: isobho lenkukhu nge-pasta eqinile noma okusanhlamvu; ikhukhamba notamatisi isaladi; ucezu lwesinkwa se-rye nejusi lewolintshi (200 ml).
Isidlo sasemini: i-kefir noma ubisi olubilisiwe olubilisiwe (200 ml).
Isidlo sakusihlwa: ama-cutlets enkomo amabili ashubile; izipuni ezimbalwa zebhali lebhali; upelepele wensimbi netiye.
Sunday
Ukudla kwasekuseni: iphalishi elinamabele amaningi embozwe ubisi; ubhontshisi netiye.
Isnack: ipheya.
Isidlo sasemini: isobho lenhlanzi elivela ezinhlanzini ezinonile; Izingcezu ezi-2 okusanhlamvu okuphelele noma isinkwa ikhukhamba kanye nesaladi likatamatisi; iwolintshi; ijusi leplamu (200 ml).
Kuphephile, i-apula.
Isidlo sakusihlwa: i-rice pilaf ensundu nenyama yenkukhu engenamafutha; i-vinaigrette encane; isinkwa esisanhlamvu sonke; itiye.
Ukudla okuphikisana nezinduna
- Ukudla induna empeleni kuyisethi yemihlahlandlela yokudla okunempilo. Ngakho-ke impilo ngokusho kwale ndlela izosiza hhayi kuphela abantu ababhekene nenkinga yesikhumba, kepha futhi nawo wonke umuntu ofuna ukugcina impilo nokugcina (noma ukuzuza) ukukhanga kwalesi sibalo.
- Akufanele unamathele ekudleni okuchaziwe uma unezici ezithile zezempilo noma izifo ezidinga umsoco okhethekile.
Izinzuzo Zokudla Kwamaduna
- Ukudla induna kusiza ukuxazulula inkinga evimbela inani elikhulu labantu ukuthi lijabulele impilo ngokugcwele ngenxa yokubukeka kwayo.
- Le nqubo ayikuphoqeleli ukuthi ubulawe yindlala, ngokungafani nokudla okuningi okujwayelekile, ikuvumela ukuthi udle kahle futhi uhlukahlukene.
- Umzimba awucindezelekile. Ngokuphambene nalokho, njengomthetho, isimo sempilo sithuthuka kuphela.
- Kuyaphawuleka ukuthi ukudla induna nakho kusiza ekunciphiseni ubungozi bezifo zenhliziyo, isifo sikashukela nokukhuluphala, futhi ngokuguqulwa okuncane kukuvumela ukuthi wehlise amakhilogremu athe xaxa.
Okubi ngokudla induna
- Njengoba lokhu kudla kunika inala yezithelo ekudleni, abanye abantu banesisu. Uma uhlangabezana nenkinga enjalo, kufanele ukuthi wehlise inani lokudla kwezithelo futhi wethule izipho zemvelo kwimenyu kancane kancane (ikakhulukazi uma uke wadla okuncane kakhulu kwazo ngaphambili).
- Futhi, akubona bonke abantu abangathanda isikhathi sobuchwepheshe. Imiphumela yokuqala ephawuleka ngokunamathela kuyo ivame ukubonakala ngemuva kwamasonto angaba ngu-3-4.
- Kepha, ukuze inkinga ingabuyi, imigomo eyisisekelo yokudla kufanele inamathelwe kuyo yonke impilo. Ngakho-ke ukudla okudlule kuzofanele kubuyekezwe ngokuphelele. Kepha ubuhle, njengoba wazi, budinga ukuzidela.
- Futhi ukwephulwa okunjalo kuzosiza ukubukeka kwakho nempilo yakho kuphela. Izame!
Ukudla kabusha induna
Qhubeka nokudla induna, uma uzizwa umuhle, kungaba yinde uma uthanda. Lapho nje isimo sithuthuka, kwesinye isikhathi ungazivumela ukubuyiselwa kokudla, kepha zama ukungathatheki futhi ungakushintshi ukudla okunjalo, noma ngabe isikhumba sakho sibukeka kahle kanjani.