Ke litsela life tsa tlhaho tseo u ka li tšehetsang letlalo le phetseng hantle Ntle le ho ntlafatsa ponahalo ea hau, letlalo la hao ke letona la hao la pele la tšireletso khahlanong le tšoaetso, lik'hemik'hale le litšila. Ha e le hantle e le setho mme bophelo bo botle ba hau le phepo e nepahetseng li u ama ka tsela e ts'oanang le eo li e etsang litho tse ling tsa 'mele oa hau. Ntle le lihlahisoa tsa tlhokomelo ea 'mele tse kang li-moisturizers le ba nang le metsoako e sebetsang, lintlha tsena li bontša litsela tsa tlhaho tsa ho boloka bophelo ba letlalo la hao.
1. Dry Brush Exfoliation
Exfoliation e omeletseng e ka etsoa pele ho pata. Ho ea ka lingaka tse ling, e felisa lisele tsa letlalo le shoeleng 'me e etsa hore letlalo le se ke la senya (letlalo ke setho se seholohali sa ho felisoa). Ho boetse ho boleloa hore exfoliation ea brush e ntlafatsa ho potoloha le ho fokotsa boikhohomoso. Batho ba bang ba ka 'na ba fumana khatello e bonolo e khutsisa. Brush e bonolo ea tlhaho ea bristle brush e hlokahala. Sebelisa lipolao tse telele, tse ka hodimo. U se ke ua fetela holimo, ha u batle ho phunya letlalo, empa feela u lokolla letlalo le shoeleng.
2. Ntlafatsa Tlhasi ea Hao
Mefuteng e meng ea phekolo, letlalo le letle le bonahatsa mokhoa o nepahetseng oa ho senya lijo. Batho ba nang le mathata a letlalo a kang acne, rosacea le psoriasis ba nang le boipheliso le maemo a mang a ho senya a ka 'na a hloka hore lijo tsa bona li fetohe. Litloaelo tse peli tse tloaelehileng ke ho hloka li-fibre le metsi.
- Tšenyo ea metsi : Ho fetoha metsi ha metsi ho ama letlalo la hao hammoho le 'mele oa hao kaofela. U lokela ho etsa bonnete ba hore u noa metsi a lekaneng le tse ling tse seng joala, li-fluff free of fluids. Ho fumana metsi a lekaneng ho boetse ho thusa ho fokotsa kotsi ea ho imeloa. Ha u eketsa fiber ha u ja, u boetse u hloka ho eketsa metsi.
- Ja lijo tse fokolang: Fiber e bohlokoa bakeng sa ts'ebetso e nepahetseng le ho thusa ho fokotsa kotsi ea ho patoa. Batho ba bangata ha ba na furu linthong tsa bona tsa lijo. Motho ea tloaelehileng o ja ligrama tse 12 feela tsa fiber ka letsatsi. Ka selemo sa 2002, setsi sa National Academy of Sciences Food and Lutrition Board se thehile majoe a fiber. Bakeng sa banna ba lilemo li 19 ho isa ho tse 50, ligrama tse 38 tsa fiber li khothalletsoa, 'me ho buelloa banna ba ka holimo ho 50, ligrama tse 31 tsa fiber. Bakeng sa basali ba lilemo li 19 ho isa ho tse 50, ho thoeletsoa ligrama tse 25 tsa fiber, 'me ho buelloa basali ho feta 50, 21 dikgerama tsa fiber.
Litlhahiso tse ling tsa phepo e nepahetseng li kenyelletsa:
- Add Thollo Eohle: Khetha lihlahisoa tsa lijo-thollo tse hloekileng ho feta tse hloekisitsoeng. E-ba le raese e sootho ho e-na le e tšoeu kapa u iketsetse metsoako ea mashome a mahlano le mashome
- Apple ka Letsatsi: E-na le apole, letlalo, joaloka sejo se monate.
- Ja Cauliflower: Kholiflower e halikiloeng, cauliflower e mashed, kapa raeseli ea raese ke litsela tse ngata tsa ho thabela kapa ho nkela meroho ena e nang le phepo e ngata bakeng sa likhahla tse kang litapole kapa raese.
- Lesebelisoa tse Matla a Phahameng: Ho noa linate, lipeo le litholoana tse omisitsoeng tse kang matsatsi, lifate le lifate.
- Ja Lihlahisoa le Lithollo: Tlosa likhahla tsa linaoa tseo u li ratang haholo kapa limela tsa mofuta o motle. Li hlatsoe hantle ebe u li kenya lijong tsa hau.
- Li-Flaxseeds: E le hore ho be le matla a mangata a fiber, hlahisa li -flaxseeds (tse fumanehang libakeng tsa lijo tsa lijo) ka raese, salate, oatmeal kapa lijo tse ling. Etsa bonnete ba hore u boloke li-flaxseeds firiji.
3. Fumana ho falla
Na u lutse tafoleng ea hao ka lihora tse ngata, u nyolohela ho ea ho hlapela? E 'ngoe ea lintho tse molemo ka ho fetisisa tseo u ka li etsang bakeng sa letlalo, khatello ea kelello, le bophelo bo botle ke ho falla. Ho ea ka litsebi tse ling tsa phekolo, ho se sebetse ho ka 'na ha ama letlalo' me la ntšetsa pele ho thunya le ho ikhohomosa, li-acne, cellulite le tahlehelo ea molumo oa mesifa. Khato leha e le efe e ntle, empa haeba u ka phahamisa tekanyo ea pelo ea hao ka ho tsamaea ka potlako, ho matha, kapa ho ikoetlisa tse ling, u tla boela u romelle mali a mangata ho li-Capillaries tsa letlalo la hao ho li fepa le ho tlosa litšila.
Ho ruruha hanyenyane ho molemo ho letlalo. Litlhahiso tse potlakileng ke tsena:
- Nka khefu ea kapele ho ea ka ntle mme u tsamaee ho potoloha.
- Hlakola phekolo ea ho silila.
- Koala monyako oa ofisi le ho otlolla.
- E-ea ho ikoetlisa.
- Qala hoseng ho hong le ho hong ka ho otlolla.
- Fumana thapo ea ho tlōla.
4. Qoba Sugar e Feteletseng
Mefuteng e meng ea phekolo, tsoekere e amana le ho ruruha ka mokhoa o bitsoang glycation, eo molek'hule oa tsoekere (tsoekere) e lematsang molek'hule ea protheine ka ho e khomarela. Limolek'hule tse ncha tse entsoeng li bitsoa qetello ea li-glycation, kapa li-AGE.
Le hoja ho le thata ho fokotsa tsoekere, e ka etsoa. Tsela e fokolang e sebetsa ka ho fetisisa.
Bekeng e latelang, khetha ntho e le 'ngoe eo u tla e etsa ho fokotsa palo ea tsoekere eo ue jang. Ka mohlala, qala ka ho khaola palo ea tsoekere ka kofi ea hau ea letsatsi le letsatsi kapa tee ka halofo. Beke e 'ngoe le e' ngoe, fumana tsela e 'ngoe eo u ka fokolang tsoekere ea hau ea tsoekere.
5. Ja Lihlahisoa Tse Molemo
Mahlo a mafura a mafura a mafura ke mafura a lokelang ho fumanoa ka ho ja. Litlhahiso tse ling ke tsa ho fumana li-EFA tse eketsehileng ha u ja.
- Oli e tsoekere le lepa: Sebelisa oli ea lela kapa oli ea walnate e nang le asene ea balsame e le seaparo sa salate. Etsa bonnete ba hore o boloka oli ena e le sehatsetsing. Ha baa lokela ho halefa kapa ho sebelisoa ho pheha.
- Litlhapi tsa metsi a mangata: Sardine le salmon e hlaha Alaska.
> Mohloli:
> Fiber. MedlinePlus. https://medlineplus.gov/ency/article/002470.htm.
Taba e nepahetseng: Boitsebiso bo boletsoeng setšeng sena bo reretsoe merero ea thuto feela 'me ha bo nkele sebaka keletso, ho hlahlojoa kapa kalafo ke ngaka e nang le tumello. Ha e reretsoe ho koahela mekhoa eohle ea tlhokomelo, likamano tsa lithethefatsi, maemo kapa liphello tse bohloko. U lokela ho batla thuso ea meriana hang-hang bakeng sa bophelo bo botle le ho buisana le ngaka pele u sebelisa mefuta e meng ea phekolo kapa u etse phetoho tsamaisong ea hau.