Waɗanne hanyoyi na halitta za ku iya tallafawa fata mai lafiya ? Bayan bunkasa bayyanarka, fata naka ita ce ta farko na kare kanka da cututtuka, sinadarai, da gurɓata muhalli. Yana da ainihin kwaya da lafiyar ku da abinci mai kyau kamar yadda suke yin wasu sassan jikinku. Baya ga kayan kula da jiki kamar moisturizers da wadanda ke da nauyin sinadirai, waɗannan alamu sun nuna hanyoyi masu kyau don kula da lafiyar fata.
1. Dry Brush Exfoliation
Ana iya yin exfoliation na busassun bushe kafin nunawa. Bisa ga sauran likitocin magani, yana kawar da kwayoyin fata kuma ya ba da damar fata ya dame jiki (fata shine mafi girma ga kwayoyin kawarwa). An kuma nuna cewa an cire gurbin ƙurar ƙurar wuta don inganta wurare dabam dabam da kuma rage yawan damuwa. Wasu mutane na iya samun karfin matsa lamba. Ana buƙatar goga mai laushi mai laushi mai laushi. Yi amfani da dogon lokaci. Kada ku shafe shi, ba ku so ku karba fata, amma kawai don sassauta fata fata.
2. Inganta Kayan Gwaninta
A madadin maganin, fata mai kyau shine kyawawan tsarin tsarin narkewa. Mutane masu fama da cututtukan fata irin su kuraje, rosacea, da psoriasis wadanda suka fuskanci kwarewar jiki da sauran abubuwan da zazzaɓin yanayi na iya buƙatar su gyara abincin su. Mutane biyu masu aikata laifuka suna da rashin fiber da ruwaye.
- Rashin Hudu: Lafiya yana rinjayar fata da sauran jikinka. Kana buƙatar tabbatar da cewa kuna shan ruwa mai yawa da sauran wadanda ba su da giya, kofi marasa kafi. Samun isasshen ruwa yana taimakawa wajen rage hadarin mahaifa. Lokacin da kuka ƙara yawan fiber a cikin abincinku, ku ma buƙatar ƙara yawan ruwa.
- Ka ci madauri: Fiber yana da muhimmanci don narkewa da kyau kuma don taimakawa rage hadarin maƙarƙashiya. Mutane da yawa basu da fiber a cikin abincin su. Mutum mai matsakaici yana cin nama ne kawai na 12 kawai a rana. A shekara ta 2002, Cibiyar Kwalejin Kimiyyar Kimiyya da Cibiyoyin Kayan Kwalejin Kasa ta kasa ta kafa shawarar da aka fi sani da fiber. Ga maza masu shekaru 19 zuwa 50, ana bada nau'in nau'in nau'i na fiber 38, kuma an ba da shawarar ga maza fiye da 50, 31 na fiber. Ga mata masu shekaru 19 zuwa 50, an ba da shawarar fiber 25 grams, kuma ga mata fiye da 50, 21 na fiber an bada shawarar.
Ƙarin shawarwari don ingantaccen abinci sun hada da:
- Ƙara Kwayoyin Gurasa: Zabi albarkatun hatsi a kan tsabta. Shin shinkafa shinkafa maimakon farin ko yin haɗin hamsin hamsin.
- A Apple a Day: Ka yi apple, fata a kan, a matsayin abun ciye-ciye.
- Ku ci Farin kabeji: Gasa Gasa farin kabeji, mai farin kabeji, ko shinkafa na farin kabeji kyauta ne don jin dadi ko musanya wannan kayan lambu na kayan lambu kamar furanni ko shinkafa.
- Babban Fiber Snacks: Cikakke akan kwayoyi, tsaba, da 'ya'yan itace masu banƙyama kamar kwanakin, Figs, da prunes.
- Ku ci nama da legumes na : Buɗe iyalan ku da kuka fi so ko legumes. Rinke su da kyau kuma ƙara su zuwa ga abincinku.
- Ground Flaxseeds: Domin sauƙin sauƙi mai yaduwa, yayyafa yankakken kasa (samuwa a wuraren kiwon lafiya) a kan shinkafa, salads, oatmeal, ko wani abinci. Tabbatar da adana furanni a firiji.
3. Yi tafiya
Kuna zaune a tebur har tsawon sa'o'i, kawai tashi don zuwa gidan wanka? Daya daga cikin mafi kyawun abubuwa da za ku iya yi don fata, matakin ƙarfin hali, kuma lafiyar lafiyar shine don motsawa. Bisa ga wasu likitoci masu magani, rashin aiki na iya shafar fata kuma ya inganta cigaba da damuwa, kuraje, cellulite, da asarar sautin tsoka. Duk wani motsi yana da kyau, amma idan zaka iya tayar da zuciyarka tare da tafiya brisk, gudu, ko wasu kayan aiki, zaku kuma aika ƙarin jinin jini zuwa capillaries na fata don kula da shi da kuma cire lalata.
Wani ɗan gumi yana da kyau ga fata. Ga wasu shawarwari masu sauri:
- Yi sauri don fita waje da tafiya a kusa da toshe.
- Yi amfani da takardun magunguna.
- Rufa kofar ofishin ku da kuma shimfiɗa.
- Je zuwa gym.
- Fara kowace safiya ta hanyar shimfiɗawa.
- Samun igiya.
4. Ki guje wa tsire-tsire
A madadin maganin, ana danganta sukari da ƙonawa ta hanyar tsarin da ake kira glycation, wanda kwayar glucose (sugar) ta ɓata siffar sunadaran gina jiki ta hanyar adana shi. Sabbin kwayoyin kafa sune ake kira cibiyoyin ƙaddarar glycation, ko AGEs.
Yayinda yake da wuya a rage sukari, ana iya yin hakan. Tsarin hanzari yana aiki mafi kyau.
A mako mai zuwa, zabi wani abu da zaka yi domin rage yawan sukari da kake ci. Alal misali, fara da yankan adadin sukari a kofi ko shayi ko rabi. Kowace mako, sami hanyar da za ku iya rage yawan abincin ku.
5. Cin Cats Mai kyau
Abubuwa masu mahimmanci masu guba sune fats wanda dole ne a samu ta hanyar cin abinci. Ga wasu shawarwari game da samun ƙarin EFA a cikin abincinku.
- Flaxseed da goro man fetur: Yi amfani da man fetur mai suna flaxseed ko man fetur tare da vinegar balsamic a matsayin salad dressing. Tabbatar kiyaye waɗannan gas mai sanyi. Kada su kasance mai tsanani ko amfani da su don dafa abinci.
- Cold ruwa kifi: Sardines da daji Alaskan salmon.
> Source:
> Fiber. MedlinePlus. https://medlineplus.gov/ency/article/002470.htm.
Bayani: Bayanan da aka ƙunshe a wannan shafin an yi nufi don dalilai na ilimi kawai kuma ba a maimakon shawara, ganewar asali ko magani ta likita mai lasisi. Ba'a nufin ɗaukar dukkan kariya, hulɗar miyagun ƙwayoyi, yanayi ko cutarwa. Ya kamata ku nemi kulawa da lafiya ga duk wani al'amura na kiwon lafiya ku tuntuɓi likitan ku kafin kuyi amfani da magani ko yin canji ga tsarinku.