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Rashin nauyi har zuwa kilogiram 9 cikin makonni 3.
Matsakaicin abun cikin kalori na yau da kullun shine 1200 Kcal.
Acne ko blackheads shine ƙonewa na gland na fata. Acne yana faruwa ne saboda toshewar jiki da kuma kara samarda ruwan danshi. Abin takaici, komai yawan son mutum, da wuya ya rabu da wannan damuwa tare da kayan shafawa da hanyoyin. Don cikakkiyar magani, yana da daraja canza abincin ku. Game da abincin kuraje ne muke ba da shawara ku gano yanzu.
Abubuwan buƙatun abinci don ƙuraje
Akwai manyan nau'ikan cututtukan fata guda biyu: hormonal da wadanda ba na hormonal ba.
Mafi sau da yawa, cututtukan fata shine bayyanar cututtukan cikin jiki a cikin jiki da cututtukan endocrin. Tare da irin wannan karkacewa, a matsayin doka, yawan ƙwayoyin cuta a cikin jiki yana ƙaruwa, wanda yake bayyana ta matsalolin fata.
Idan mukayi magana game da dalilan da ba na hormonal ba, wadannan sune manyan abubuwan da suke haifarda farawar fata.
- Cututtuka na ƙwayar gastrointestinal, kasancewar duwatsun koda, dysbiosis, cutar hanta.
- Yanayin damuwa da yawan damuwa. Duk wannan yana lalata aikin glandon endocrine kuma yana haifar da bayyanar fesowar kuraje da kuraje akan fatar mutum.
- Kaddara yanayin halitta ne. Ciwon cututtukan raunin fata sau da yawa ana gado. Idan wani a cikin dangin ku ba shi da kwayar cutar da ke aiki da kyau, to akwai kyakkyawar dama cewa wannan matsalar za ta shafe ku kuma. Af, maza ne galibi ke kamuwa da cututtukan fata.
- Passionauna mai ƙarfi don tanning. Sau da yawa, haskoki na ultraviolet, tilasta sebum a ɓoye a cikin babban sashi, yana tsokanar kuraje. Don haka a tabbatar an yi amfani da man shafawa na rana kafin a sha ruwa rana.
- Rashin cin abinci mara kyau. Acne sau da yawa yana bayyana kanta tare da babban kasancewar a cikin abinci na kayan zaki da gari, kayan kiwo mai kiwo, kwayoyi, abinci mai sauri, kofi da barasa.
Yanzu bari mu yi magana kai tsaye game da abincin da masana ke ba da shawarar a bi don kuraje. Da farko, yana da daraja barin (ko rage girman) abinci wanda ke ƙara matakin cholesterol a cikin jini: kayan yaji mai zafi da kayan yaji, mayonnaise, ketchup, nau'ikan miya mai ƙima, nama mai kitse, man alade, kyafaffen nama, abinci mai soyayyen , abinci mai sauri daban-daban, kayan zaki (sai zuma). Yawancin waɗannan samfuran akan menu na iya mamaye jiki tare da gubobi.
Yawan kofi da abubuwan sha da ke dauke da maganin kafeyin a cikin adadi mai yawa na iya haifar da asarar kyan fata. Shayarwar wannan abu a cikin jiki yana motsa samar da hormone kamar cortisol. Kuma ƙara yawan matakin cortisol yana haifar da ƙuraje. Wannan hormone yana tsalle, ta hanya, kuma dangane da yanayin damuwa. Wannan shine dalilin da yasa sauyin yanayi mai yawa zai iya haskaka epidermis din mu.
Bai kamata ku tafi tare da nama da madara mai mai ba, tunda waɗannan samfuran sun ƙunshi furotin mai yawa, wanda ke haifar da haɓakar haɓakar hormones na steroid da yawa. Suna kuma haifar da matsalar fata.
Hakanan an bada shawara don ba da sukari. Yana da kyau kada a cinye fiye da cokali 5-6 na yau da kullun (har ma a lokacin, in babu matsaloli tare da nauyin nauyi). Zai fi kyau maye gurbin shi da fructose ko launin ruwan kasa (tabbas, haka kuma a matsakaici).
Idan kuraje suka bayyana kanta sosai, cikakken kin shan giya ya zama dole, tunda abubuwanda ke cikin giya na iya kara munin kayan kariya (kariya) na hanta. Saboda wannan, jiki yana tara abubuwa masu haɗari, kuma bayyanar fatar tana shan wahala sosai.
Gwada rarraba menu naka gwargwadon iko ta amfani da lafiyayyun abinci. Yayin cin abincin kuraje, ya kamata ku mai da hankali kan abinci masu zuwa:
- nama mara kyau
- kifin mara kyau da abincin teku;
- kiwo, fermented madara kayayyakin (mai-mai ko mai abun ciki wanda bai fi 5%);
- hatsi cikakke: buckwheat, shinkafa (zai fi dacewa launin ruwan kasa), sha'ir, oatmeal;
- 'ya'yan itacen da ba na sitaci ba.
Game da abubuwan sha, ana ba da shawarar a ba da fifiko ga nau'ikan shayi iri daban-daban, ruwan da ake matsewa da ruwan 'ya'yan itace kuma, tabbas, tsarkakakken ruwa ba tare da gas ba.
Ba za a iya kawar da kitse gaba ɗaya daga cikin abincin ba, amma bai kamata a cika su ba. Wannan yana nufin cewa ya kamata a yi bankwana da man alade, margarine da sauran nau'ikan waɗannan samfuran na asalin dabbobi. Yi amfani da man kayan lambu, amma gwada kada ku ɗora su, amma ku ci su sabo ne (misali, miya salads kayan lambu).
Ga kurajen fuska, ana bada shawara a ci sau 5 a rana. Idan kanaso kiyi kiba, kawai ki dan rage girman abinda ya rage ki dan gwada cin abinci mai karancin kalori. A wannan yanayin, don saurin sakamako, zaku iya ƙi cin abinci bayan 18 na dare. A cikin yanayin da burin ka zalla shine inganta yanayin fata, zaka iya cin abinci a kowane lokaci na rana, amma ka rage lokacin cin abincin zuwa awanni uku kafin fitilu ya kare (don kar ya cutar da narkewar abinci da yin bacci cikin kwanciyar hankali). Kuma idan har ku kun haɗa da wasanni (wanda, gabaɗaya, ba zai cutar da kowane irin yanayi ba), ƙila da sannu za ku lura da canje-canje masu kyau waɗanda suke ba wai kawai ga fata ba, har ma a kan adadi.
A cikin layi daya tare da rage cin abinci don wannan cutar, an ba da shawarar ƙarin cin abinci na multivitamins. Ana buƙatar bitamin na rukunin B musamman. Amfani da bitamin na ƙungiyoyin A, E, C, sulfur, jan ƙarfe, tutiya, ƙarfe kuma na iya taimakawa jiki don jimre wa matsalar da sauri. Ana iya samun su ba kawai daga abinci ba, har ma daga shirye-shirye na musamman. Tabbas, kuna buƙatar kula da fata koyaushe, gami da taimakon kayan shafawa.
Kimanin abinci na mako-mako don kuraje
Litinin
Karin kumallo: muesli ba tare da sukari ba, an shayar da shi a madara; shayi.
Abun ciye-ciye: kamar biskit da shayi.
Abincin rana: miyar wake, kayan abincinta waɗanda, ban da babban samfur, naman sa, wasu dankali, karas da ganye daban -daban; 1-2 yanka burodi (zai fi dacewa daga m gari); pear da gilashin ruwan 'ya'yan itacen apple da aka matse.
Abincin dare: gilashin madara mai dafafiya ko kefir.
Abincin dare: gasa kifin fillet; salatin kukumba, tumatir, kabeji da ganye; shayi.
Talata
Karin kumallo: cuku na gida tare da 'ya'yan itatuwa busassun da yankakken kwayoyi; shayi.
Abun ciye-ciye: ayaba.
Abincin rana: borscht yaji tare da ƙaramin kirim mai tsami mafi ƙarancin abun ciki; burodin hatsi; 2 kananan plums da ruwan rumman (200 ml).
Abincin dare: wasu ƙananan kiwi.
Abincin dare: wani ɓangare na goulash mai naman sa; buckwheat; tumatir; gilashin ruwan lemo.
Laraba
Abincin karin kumallo: oatmeal, wanda za'a iya dafa shi a cikin madara, tare da ƙari da fruitsa fruitsan itace fruitsa fruitsan; 2 cikakkiyar alkama; shayi.
Abun ciye-ciye: cookies mara laushi 2.
Abincin rana: miyan kifi wanda aka yi shi da kifin kifi, karas, dankali, ganye daban -daban; wani nau'i na burodin hatsin rai; kokwamba da gilashin ruwan tumatir.
Abincin dare: kimanin 200 ml na yogurt na gida ba tare da ƙari ba.
Dinner: stew kayan lambu da aka yi daga barkono mai kararrawa, zucchini, koren wake, karas, ganye; wani yanki na m gurasa gari, apple da shayi.
Alhamis
Karin kumallo: dafaffen ƙwai 2; fewan ganye letas; 2 dukan alkama gasa; shayi.
Abun ciye-ciye: tos ko kamar cikakkun hatsi; shayi.
Abincin rana: Boiled ko gasa filletin kaza; salatin tumatir, kokwamba da ganye; yanki na hatsin rai gurasa; peach.
Bayan abincin dare: gilashin kefir.
Abincin dare: wani yanki na shinkafa mai launin ruwan kasa tare da kamun kifi ko dafaffen kifi; kokwamba da gilashin ruwan innabi.
Jumma'a
Karin kumallo: buckwheat porridge da aka dafa cikin madara, wanda zaku iya ƙara ɗan man shanu; dukan burodin hatsi da shayi.
Abun ciye-ciye: ayaba.
Abincin rana: miyan kabeji da aka dafa a cikin roman kaza mai mai mai mai mai kaɗan; yanki na hatsin rai gurasa; ruwan 'ya'yan apple (200 ml).
Bayan abincin dare: gasa apple.
Abincin dare: stew na kayan lambu da ɗan ƙaramin naman sa; orange ko tangerines 2-3; shayi.
Asabar
Breakfast: omelet tururi daga ƙwai kaza guda biyu; 2 kayan cin abinci da shayi.
Abun ciye-ciye: biskit na biskit 2-3; shayi.
Abincin rana: miyan kaza tare da taliya mai wuya ko hatsi; kokwamba da salatin tumatir; yankakken gurasar hatsin rai da ruwan lemu (200 ml).
Abincin rana: kefir ko madara mai dafaffen (200 ml).
Abincin dare: 2 steamed naman sa yankakken; tablespoan karamin cokali na sharar sha'ir; barkono mai kararrawa da shayi.
Lahadi
Abincin karin kumallo: kayan cin abinci da yawa da aka rufe da madara; maku yabo da shayi.
Abun ciye-ciye: pear.
Abincin rana: miyar kifi daga kifi mara nauyi; 2 yanka duka hatsi ko hatsin rai gurasar kokwamba da salatin tumatir; lemu mai zaki; ruwan plum (200 ml).
Lafiya, apple.
Abincin dare: shinkafa shinkafa da nama mai kaza; karamin vinaigrette; dukan burodin hatsi; shayi.
Contraindications na abinci don kuraje
- Cincin ƙwayar cuta shine ainihin saitin jagororin abinci mai gina jiki. Don haka rayuwa bisa ga wannan fasahar za ta kasance mai amfani ba kawai ga mutanen da ke fuskantar matsalar fata ba, har ma ga duk wanda ke son kiyaye lafiya da kiyaye (ko samun) ƙimar adadi.
- Bai kamata ku bi abincin da aka bayyana ba idan kuna da sifofin lafiya ko cututtuka waɗanda ke buƙatar ƙoshin abinci na musamman.
Fa'idodin Abincin Fatar Gashi
- Abinci don ƙuraje yana taimakawa warware matsalar da ke hana yawancin mutane jin daɗin rayuwa zuwa cikakke saboda bayyanar su.
- Wannan dabarar ba ta tilasta maka yunwa, ba kamar yawancin abinci na yau da kullun ba, yana ba ka damar cin abinci da kyau kuma ya bambanta.
- Jiki ba damuwa. Akasin haka, a matsayin mai mulkin, yanayin lafiyar kawai yana inganta.
- Abin lura ne cewa cin abinci don cututtukan fata yana kuma taimakawa rage haɗarin cututtukan zuciya da jijiyoyin jini, ciwon sukari da kiba, kuma tare da ƙananan gyare-gyare yana ba ka damar rasa ƙarin fam.
Rashin dacewar cin abinci don kuraje
- Tunda wannan abincin yana ba da yalwar 'ya'yan itatuwa a cikin abincin, wasu mutane suna cikin damuwa. Idan kun haɗu da irin wannan matsalar, yana da daraja rage adadin abincin 'ya'yan itace da gabatar da kyaututtukan yanayi a cikin menu a hankali (musamman idan kun ɗan ci kadan daga cikinsu kafin haka).
- Hakanan, ba kowa bane ke son tsawon lokacin aikin. Sakamakon sakamako na farko daga manne da shi galibi ana iya gani bayan kimanin makonni 3-4.
- Amma, don matsalar ba ta dawo ba, dole ne a bi ƙa'idodin tsarin abinci har tsawon rayuwa. Don haka dole ne a sake nazarin abincin da ya gabata. Amma kyakkyawa, kamar yadda kuka sani, tana buƙatar sadaukarwa.
- Kuma ire-iren wadannan take hakkokin zasu amfane ka da lafiyar ka. Gwada shi!
Sake-dieting domin kuraje
Ci gaba da cin abincin kuraje, idan kun ji daɗi, na iya zama tsawon lokacin da kuke so. A dai-dai lokacin da yanayin ya inganta, lokaci-lokaci zaka iya ba kanka damar komawar abinci, amma ka yi ƙoƙari kada abin ya tafi da kai kuma kar ka canza irin abincin nan da gaske, komai kyawon fata naka.