Ushobora kuba warumvise iryo jambo rya kera, "ni wowe urya", ariko kandi ni ukuri kubijyanye nuruhu. Niba uhora urya ibiryo bitunganijwe cyangwa ibiryo birimo isukari n'ibinure, ibi birashobora kugaragara muburyo bwuruhu rwijimye, birashoboka hamwe nibindi bibazo nko gukama, amavuta, acne cyangwa uruziga rwijimye munsi yijisho.
Ku bw'amahirwe, kimwe n'ibiryo bihumuriza bishobora gutera gucika kandi kurya isukari bishobora gutera gusaza imburagihe, ibiryo bimwe na bimwe bishobora kugira ingaruka zinyuranye kubuzima bwuruhu. Hano hari ibiryo umunani byambere bidafasha gusa kubona urwo ruhu rusa nubusore ahubwo binateza imbere ubuzima buzira umuze, buringaniye kandi bigufasha kugaragara neza imbere no hanze.
Avoka
Ntabwo avoka yonyine ishobora kugirira akamaro imirimo myinshi mumubiri wawe, ariko kandi ifite akamaro kanini kuruhu rwawe. Avoka ni isoko nziza ya acide monounsaturated fatty acide, ningirakamaro mugukomeza uruhu rworoshye kandi rutose. Ubushakashatsi bwakozwe mu mwaka wa 2010 bwitabiriwe n’abagore barenga 700 bwerekanye ko gufata ibinure byinshi, cyane cyane ubwoko bwamavuta meza aboneka muri izo mbuto, byajyanye no kunoza uruhu rworoshye ndetse nuruhu rwinshi.Ikirenzeho, izo mbuto zirimo ibice bishobora gufasha kurinda uruhu rwawe kwangirika kwa UV, bishobora kugira uruhare mu minkanyari, imirongo myiza nibindi bimenyetso byo gusaza. Zuzuyemo kandi vitamine nka vitamine E na vitamine C, zifite antioxydants zifasha kurinda uruhu kwangiza okiside.
Ubururu
Antioxydants ivugwa ko ari kimwe mu bintu byingenzi bigumana uruhu rwiza. Bafasha kurwanya no gutesha agaciro radicals yubuntu, izwiho kwangiza kolagen hamwe ningirangingo zuruhu, bigatera uruhu rwumye, iminkanyari, imiterere yuruhu rutaringaniye nibindi bintu byo gusaza kwuruhu.
Kurya ubururu buryoshye ni bumwe muburyo bworoshye bwo kwakira antioxydants no kurinda ubuzima bwuruhu rwawe. Mubyukuri, batekereza ko bafite imwe murwego rwo hejuru rwa antioxydeant yimboga n'imbuto bisanzwe. Na none, igikombe kimwe cyubururu gitanga 24% byamafaranga asabwa buri munsi ya vitamine C, ishobora kuzamura umusaruro wa kolagen kugirango yorohereze iminkanyari kandi itezimbere uruhu rusange.
Amavuta ya CBD
Haba muburyo bwa CBD umutobe wa vape, capsules, amavuta, cyangwa ibiryo nka gummies, iyi mvange idasanzwe, isanzwe iboneka irashobora kuba ingirakamaro mubikorwa byawe bya buri munsi. Urumogi (bakunze kwita CBD) rufite anti-inflammatory, antioxidant, antibacterial na antifungal, zishobora gufasha kugabanya ibimenyetso mubihe byinshi byuruhu, bikarinda gusaza uruhu no kuvura indwara zuruhu zitandukanye.Byongeye kandi, urumogi rushobora kugira ingaruka nziza kuri sebocytes zabantu, selile zitera sebum, ni ibishashara, amavuta asohoka na glande ya sebaceous. Ubushakashatsi bwakozwe mu 2014 bwerekanye ko CBD ishobora kubuza sebocytes kubyara sebum nyinshi, ikaba ari imwe mu mpamvu zitera acne.
Icyayi kibisi
Ibintu bikomeye biboneka mu cyayi kibisi, catechine, bizera ko bizamura ubuzima bwuruhu rwawe muburyo butandukanye. Kimwe nibindi biribwa birwanya umubiri, icyayi kibisi gifasha kurinda uruhu kwangirika kwizuba.
Ubushakashatsi bumwe bwakorewe ku bagore 60 bwerekanye ko gufata buri munsi icyayi kibisi bishobora kugabanya izuba ritukura ku gipimo cya 25%. Icyayi kibisi nacyo cyateje imbere ububobere, ubunini, ubushuhe hamwe nubworoherane bwuruhu rwabo.
Turmeric
Bitewe nibintu bikora, curcumin, ibi birungo byu Buhinde ntabwo bihindura umukino gusa mukugabanya ububabare cyangwa kurinda kanseri ariko kongeramo turmeric mubiryo byawe nabyo bishobora kugirira akamaro uruhu rwawe.
Ibi ni ukubera ko curcumin yerekanye ko ari imwe mu mbaraga zikomeye zo kurwanya indwara no kurwanya imirwanyasuri - ndetse ikora neza kuruta ibuprofen. Gutwika bigira ingaruka mbi ku ruhu, bigatuma uruhu rusa nkunaniwe kandi rwijimye mugihe gito kandi biganisha ku nkeke no gusaza mugihe kirekire. Kurya cyangwa kunywa turmeric birashobora gufasha kurwanya gucana, gutuma uruhu rusa neza kandi rukiri muto mugihe rufasha no kugabanya ububabare bukabije bwuruhu nka eczema na rosacea.
Indimu
Indimu nziza ni imbaraga za vitamine C ifasha kubyara kolagen kugirango ibike uruhu rworoshye, rworoshye. Vitamine C nayo ikora nka antioxydants ikomeye kugirango ifashe gutesha agaciro radicals yubusa yangiza selile.Nubwo indimu ari acide, igira ingaruka mbi kumubiri, bivuze ko ishobora gufasha kuringaniza urwego pH. Nibyiza kumiterere yawe nkigihe urwego pH rudasanzwe; uruhu rushobora kurakara, kumva cyangwa kurwara acne. Tutibagiwe ko kongeramo indimu bituma tunywa amazi menshi, agirira akamaro uruhu rwawe.
Karoti
Nibyiza kumaso yombi hamwe nuruhu rusobanutse, karoti ifatika nigisubizo cyawe niba ukorewe imyenge ifunze kandi ikavunika kenshi. Bitewe nubwinshi bwa beta karotene, karoti irashobora gufasha kwirinda kwangirika kwingirabuzimafatizo, kugabanya gusaza no gutuma uruhu rwawe rukayangana. Vitamine A, iboneka mu mutobe wa karoti, ifasha kandi kubungabunga ubuzima bwimitsi yumubiri, amagufwa, amenyo n'amaso. Karoti kandi ikungahaye kuri vitamine C izwi cyane ya antioxydeant, ifasha kuzamura imikurire ya kolagen no kugabanya acne nibibara byijimye.
Shokora yijimye
Iyo bigeze kuri dessert nziza kugirango uhaze irari ryawe ryiza, abantu benshi bakunda kugera kuri shokora yijimye. Hano rero hari indi mpamvu imwe yo gufata ako kabari - shokora yijimye ifitiye akamaro uruhu rwawe.
Ubushakashatsi bumwe bwerekanye ko nyuma yibyumweru 6-12 byo kunywa kakao nyinshi za flavanol, abitabiriye amahugurwa bagize uruhu runini kandi rwinshi. Ubushakashatsi bwerekanye kandi kugabanuka gukabije kwipimisha uruhu no gukomera; uruhu ntirwakunze kwaka izuba kandi rwarushijeho kunoza amaraso, rutanga intungamubiri nyinshi kuruhu rwawe.
Antioxydants muri kakao irashobora kandi kurinda uruhu imbaraga za okiside, zishobora kugira uruhare mu gusaza imburagihe, nkuko ubushakashatsi bwakozwe muri Nutrients bubitangaza. Shokora nayo ni isoko ikomeye ya prebiotics na probiotics, zishobora kugufasha gukiza amara no kugabanya uburibwe. Ariko rero, menya neza guhitamo shokora yijimye byibuze 70% cakao kugirango wirinde isukari wongeyeho kandi wunguke byinshi.