Contents
ʻO ka lilo ʻana o ke kaupaona a 9 kg i 3 mau pule.
ʻO ka awelika o ka helu calorie o kēlā me kēia lā ʻo 1200 Kcal.
ʻO ka huehue a ʻeleʻele paha kahi mumū o nā kino sebaceous o ka ʻili. Loaʻa ka huehue ma muli o ka paʻa a hoʻonui ʻia ka hana sebum. Minamina, no ka nui o ka makemake o kekahi, ʻaʻole hiki ke kāpae i kēia hoʻopilikia me nā mea hoʻonaninani a me nā kaʻina hana. No kahi hōʻola holoʻokoʻa, pono ia e hoʻololi i kāu papaʻai. E pili ana i ka papaʻai huehue a mākou e hōʻike aku nei iā ʻoe e ʻike i kēia manawa.
Nā meaʻai pono no ka huehue
ʻElua ʻano nui o ka huehue ke kumu: hormonal a me non-hormonal.
ʻO ka pinepine, ʻo ka huehue kahi hōʻike kūwaho o nā hoʻowalewale hormonal i ke kino a me nā maʻi endocrine. Me ia mau deviations, ma ke ʻano he rula, hoʻonui ka nui o nā bacteria i ke kino, i hōʻike ʻia e nā pilikia o ka ʻili.
Inā mākou e kamaʻilio e pili ana i nā kumu non-hormonal, ʻo kēia nā kumu nui e hoʻomaka i ka hoʻomaka ʻana o ka huehue.
- Nā maʻi o ka gastrointestinal tract, ke kū ʻana o nā pōhaku hakuʻala, dysbiosis, nā maʻi ate.
- Nā mokuʻāina kaumaha a me ke koʻikoʻi pinepine. Hoʻopilikia kēia mau mea āpau i ka hana o nā gland endocrine a alakaʻi i ka hiʻohiʻona o ka huehue a me ka huehue ma ka ʻili kanaka.
- ʻO ka predisposition he genetic. Hoʻoilina pinepine ʻia ka huehue maʻi. Inā ʻaʻohe o kou mau ʻohana he gland sebaceous e hana kūpono ana, a laila loaʻa kahi manawa kūpono e pili pū kēia pilikia iā ʻoe. Ma ke ala, ʻo nā kāne ka mea e loli pinepine ʻia e ka huehue.
- Nui ke kuko no ka ʻiliʻili. ʻO ka manawa pinepine, nā kukuna ultraviolet, kaohi ʻana i ka sebum e hūnā ʻia i kahi ana nui, hoʻonāukiuki i ka huehue. No laila e hoʻohana pono i ka sunscreen ma mua o ka hoʻoulu ʻana i ka lā.
- ʻAi kūpono ʻole. Hōʻike pinepine ʻo Acne iā ia iho me kahi noho nui i ka ʻai o nā huahana momona a me ka palaoa, nā mea momona momona, nā nati, nā meaʻai wikiwiki, kofe a me ka waiʻona.
I kēia manawa, e kamaʻilio pololei kāua e pili ana i ka meaʻai a ka poʻe akamai e ʻōlelo ai e pili i ka haki. ʻO ka mea mua, pono ke hāʻawi (a i ʻole ka hoʻohaʻahaʻa nui ʻana) i ka meaʻai e hoʻonui ai i ke kiʻekiʻe o ka cholesterol i loko o ke koko: nā mea ʻala wela a me nā mea ʻala, ka mayonnaise, ketchup, nā ʻano mea momona momona, nā ʻiʻo momona, ka momona, nā ʻiʻo puhi, nā meaʻai palai. , nā meaʻai wikiwiki like ʻole, nā mea ʻono (koe ka meli ). ʻO ka nui o kēia mau huahana ma ka papa kuhikuhi hiki ke hoʻonui i ke kino me nā toxins.
ʻO ka nui o nā kofe a me nā mea inu i loko o ka caffeine i nā nui he nui hiki ke alakaʻi i ka nalo ʻana o ka nani o ka ʻili. ʻO ka lawe ʻana i kēia mea i loko o ke kino e hoʻonāukiuki i ka hana ʻana o kahi hormone e like me ka cortisol. A hoʻonui ka pae o ka cortisol i ka huehue. Lele kēia hormona, ma ke ala, a pili i nā kūlana kaumaha. ʻO kēia ke kumu e hiki ai i nā loli pinepine ke hoʻomālamalama i kā mākou epidermis.
ʻAʻole pono ʻoe e lawe ʻia me ka ʻiʻo a me ka waiū momona, no ka mea he nui ka protein i kēia mau huahana, kahi e hoʻonāukiuki ai i ka hana ikaika o nā hormones steroid. Hoʻopilikia pū lākou i ka ʻili.
Paipai ʻia hoʻi e hāʻawi i ke kō. He ʻōlelo aʻoaʻo ʻaʻole e ʻai i nā teaspoon he 5 a ʻoi o kēlā me kēia lā (a ʻoiai, i ka loaʻa ʻole o nā pilikia me ka nui o ke kaupaona). ʻOi aku ka maikaʻi e pani iā ia me ka fructose a i ʻole ke kō kō (ʻoiaʻiʻo, i ka hoʻohaʻahaʻa).
Inā maopopo ka huehue iā ia iho, pono ka hōʻole piha ʻana i nā mea inu ʻona, ʻoiai nā ʻāpana i loaʻa i ka waiʻona hiki ke hōʻino i ka pale (pale) nā waiwai o ke ake. Ma muli o kēia, hōʻiliʻili ke kino i nā mea ʻino a nui aʻe, a ʻeha nui ka helehelena o ka ʻili.
E hoʻāʻo e hoʻokaʻaʻike i kāu papa kuhikuhi i hiki ke hoʻohana ʻia i nā meaʻai olakino. I ka wā o ka huehue huehue, pono ʻoe e nānā i nā meaʻai aʻe:
- ʻiʻo wiwi;
- iʻa wiwi a me nā iʻa kai;
- ka waiu, nā huahana waiu fermented (ka momona ʻole a i ʻole ka momona ʻaʻole i ʻoi aku ma mua o 5%);
- nā palaoa palaoa a pau: buckwheat, raiki (ʻoi aku ka maikaʻi o ka palaoa), barley, oatmeal;
- nā huaʻai ʻole starchy a me nā mea kanu.
No nā mea inu, koi ʻia e hāʻawi i ka makemake i nā ʻano kī like ʻole, nā wai hou i ʻono ʻia a me nā wai hou a, ʻoiaʻiʻo, ka wai maoli me ka ʻole ka ʻaila.
ʻAʻole hiki ke hoʻopau loa ʻia nā momona mai ka meaʻai, akā ʻaʻole pono e hoʻopiha ʻia. ʻO ia ke ʻano o ka momona momona, ka margarine a me nā ʻano ʻano ʻē aʻe o kēia mau huahana holoholona e pono e ʻōlelo maikaʻi ʻia. E hoʻohana i nā aila meaʻai, akā e hoʻāʻo ʻaʻole e wela iā lākou, akā e ʻai iā lākou i ka mea hou (e like me ke kāʻei ʻana i nā salakeke meaʻai).
No ka huehue, paipai ʻia e ʻai i nā manawa he 5 i ka lā. Inā makemake ʻoe e lilo i ka paona, ʻokiʻoki wale i kāu mau ʻāpana nui a hoʻāʻo e ʻai i nā meaʻai calorie haʻahaʻa. I kēia hihia, no ka hopena wikiwiki, hiki iā ʻoe ke hōʻole e ʻai ma hope o 18 pm. I kahi kūlana kahi hoʻomaʻemaʻe o kāu pahuhopu e hoʻomaikaʻi i ke ʻano o ka ʻili, hiki iā ʻoe ke ʻai i kēlā me kēia manawa o ka lā, akā e kaupalena i ka manawa ʻaina i ʻekolu mau hola ma mua o ke kukui (i ʻole e hōʻeha i ka digestion a hiamoe maikaʻi.) A inā ʻoe e hoʻopili pū i nā haʻuki (ka mea maʻamau, ʻaʻole ʻeha ma nā hihia), e ʻike koke paha ʻoe i nā loli maikaʻi i hōʻike ʻia ʻaʻole ma ka ʻili wale nō, akā ma ke kiʻi.
I ka hui like ʻana me ka papaʻai no kēia maʻi, paipai ʻia kahi mea hou o nā multivitamins. Pono pono nā wikamina o ka hui B. ʻO ka hoʻohana ʻana i nā wikamina o nā hui A, E, C, sulfur, keleawe, zinc, hao hiki ke kōkua i ke kino e kū wikiwiki me ka pilikia. Hiki ke loaʻa iā lākou ʻaʻole wale mai ka meaʻai, akā mai ka hoʻomākaukau kūikawā hoʻi. ʻOiaʻiʻo, pono ʻoe e mālama mau i kou ʻili, me ke kōkua o nā cosmetics.
Pili i kēlā me kēia pule no ka huehue
Poakahi
ʻAina kakahiaka: muesli me ke kō ʻole, waiū i ka waiū; tī.
Mea ʻai māmā: ʻelua mau biscuits a me tī.
ʻO kaʻaina awakea: ka sop pea, nā mea e hoʻopili ai, me ka hoʻohui i ka huahana nui, pīpī pīpī, kekahi mauʻuala, kāloti a me nā greens like ʻole; 1-2 mau ʻāpana berena (ʻoi aku ka maikaʻi mai ka palaoa palaoa); pea a me ke kīʻaha o ka wai ʻāpala hou i hou ʻia.
Mea ʻai ahiahi: kahi kīʻaha o ka waiū i hoʻomoʻa ʻia a i ʻole kefir.
ʻAina ahiahi: hoʻopiha iʻa iʻa i hoʻomoʻa ʻia; saladi o nā kukama, ʻōmato, kāpī a me greens; tī.
Pōʻalua
ʻO ka ʻaina kakahiaka: tī tī me nā hua maloʻo a me nā nati ʻokiʻoki; tī.
Mea ʻai māmā: maiʻa.
Lunch: hoʻolauna ʻia ka borscht me kahi mea momona momona o ka momona momona o ka momona; palaoa palaoa; 2 mau plum liʻiliʻi a me ka wai pomeraite (200 ml).
Mea ʻai ahiahi: kekahi o nā kiwi liʻiliʻi.
ʻO kaʻaina awakea: kahi ʻāpana o ka goulash bipi wīwī; buckwheat; he ʻōmato; he kīʻaha wai citrus.
Pōʻakolu
ʻAi kakahiaka: ʻoatmeal, hiki ke kuke i ka waiū, me ka hoʻohui o nā hua maloʻo; 2 toast palaoa āpau; tī.
Mea ʻai māmā: 2 mau kuki wīwī.
ʻO kaʻaina awakea: ʻo ka sup iʻa i hana ʻia mai ka iʻa wiwi, kāloti, uala, nā greens like ʻole; ʻelua ʻāpana o ka berena rai; kukama a me ke kīʻaha o ka wai kōmato.
Mea ʻai ahiahi: ma kahi o 200 ml o ka yogurt homemade me ka ʻole o nā mea hoʻohui.
ʻO kaʻaina awakea: ka mea kanu mea kanu i hana ʻia mai nā pepa bele, zucchini, nā pīni ʻōmaʻomaʻo, nā kāloti, nā mea kanu; kahi ʻāpana o ka palaoa palaoa kele, ʻāpala a me kī.
Poaha
Kakahiaka: 2 mau hua moa i hoʻolapalapa ʻia; kekahi lau lettuce; 2 toast palaoa āpau; tī.
Mea ʻai māmā: toast a i ʻole ʻelua mau palaoa kāwili holoʻokoʻa; tī.
ʻO kaʻaina awakea: ka moa i hoʻomoʻa ʻia a hoʻomoʻa ʻia paha; ka saladi o nā kōmato, kukama a me nā greens; he apana palaoa rai; peach.
Mea ʻai ahiahi: he kīʻaha o kefir.
ʻO kaʻaina awakea: kahi ʻāpana o ka laiki palaunu i ka hui o ka iʻa i hoʻomoʻa ʻia a i hoʻomoʻa ʻia paha; kukama a me ke kīʻaha o ka wai momona.
Pōʻalima
ʻO ka ʻaina kakahiaka: ʻo ka porridge buckwheat i kuke ʻia i ka waiū, kahi e hiki ai iā ʻoe ke hoʻohui i kahi bata waiū iki; berena palaoa piha a me kī tī.
Mea ʻai māmā: maiʻa.
ʻO kaʻaina awakea: kāpena kāpena i kuke ʻia i ka moa moa momona momona; he apana palaoa rai; wai ʻāpala (200 ml).
Mea ʻai ahiahi: ʻōpala i hoʻomoʻa ʻia.
ʻO kaʻaina awakea: ka palaʻai o nā mea kanu a me kahi liʻiliʻi o ka pīpī wīwī; ʻalani a i ʻole 2-3 tangerines; tī.
Aloha Hawaii
ʻAina kakahiaka: omelet mahu mai nā hua moa ʻelua; 2 huina wholemeal a me kī.
Mea ʻai māmā: 2-3 biscuit biscuits; tī.
ʻO kaʻaina awakea: ka moa moa me ka pasta paʻakikī a i ʻole nā cereala; kukama a me ka salakeke kōmato; kahi ʻāpana o ka berena rai a me ka wai ʻalani (200 ml).
Mea ʻai ahiahi: kefir a i ʻole ka waiū i hoʻomoʻa ʻia (200 ml).
ʻO kaʻaina awakea: 2 mau ʻoki pipi i mahu ʻia; i kekahi mau punetēpō o ka palaoa barley; bele a me ka tī.
Lāpule
ʻAina kakahiaka: porridge nunui-cereal i uhi ʻia me ka waiū; toast a me kī.
Mea ʻai māmā: pea.
ʻO kaʻaina awakea: ka sup iʻa mai ka iʻa wiwi; 2 ʻoki āpau āpau a i ʻole ka rai kukama palaoa a me ka salato kōmato; alani; wai plum (200 ml).
Palekana, he ʻāpala.
ʻO kaʻaina awakea: pilaf laiki palaunu a me kaʻiʻo moa wiwi; he vinaigrette liʻiliʻi; palaoa palaoa holoʻokoʻa; tī.
Nā mea ʻai pono ʻole no ka huehue
- ʻO ka papa huehue he ʻano nui o nā kulekele olakino. No laila ke ola e like me kēia ʻano hana e pono ai no ka poʻe wale nō e kū i ka pilikia o ka ʻili, akā no nā poʻe āpau e makemake e mālama i ke olakino a mālama (a i ʻole loaʻa) ka nani o ke kiʻi.
- ʻAʻole pono ʻoe e pili i ka papaʻai i wehewehe ʻia inā loaʻa iā ʻoe kahi hiʻohiʻona olakino a i ʻole nā maʻi e koi ai i ka meaʻai pilikino.
Nā Pōmaikaʻi o kahi ʻAno Huehue
- ʻO ka papaʻai no ka huehue e kōkua i ka hoʻoponopono ʻana i kahi pilikia e pale aku i ka lehulehu o nā poʻe mai ka leʻaleʻa ʻana i ke ola a piha loa ma muli o ko lākou helehelena.
- ʻAʻole koi kēia ʻenehana iā ʻoe e pololi, ʻaʻole like me nā papaʻai maʻamau he nui, ʻae iā ʻoe e ʻai maikaʻi a ʻano ʻokoʻa.
- ʻAʻole koʻikoʻi ke kino. Ma ka ʻaoʻao ʻē aʻe, ma ke ʻano he rula, hoʻomaikaʻi wale ke kūlana olakino.
- Hoʻomaopopo ʻia kahi papaʻai no ka huehue e kōkua ai hoʻi e hōʻemi i ka makaʻu o nā maʻi maʻi ʻōpū, mimikō a me ka momona, a me nā loli liʻiliʻi e ʻae iā ʻoe e lilo i nā paona keu.
Nā mea maikaʻi ʻole o ka papaʻai no ka huehue
- ʻOiai hāʻawi kēia papaʻai i ka nui o nā hua i ka papaʻai, ua huhū kekahi ʻōpū. Inā kū ʻoe i kahi pilikia, pono e hōʻemi i ka nui o nā meaʻai hua a hoʻolauna i nā makana o ke kūlohelohe i ka papa kuhikuhi (keu hoʻi inā ʻai ʻoe i ka liʻiliʻi o lākou ma mua).
- Eia kekahi, ʻaʻole makemake paha nā poʻe āpau i ka lōʻihi o ke ʻano. ʻO nā hopena i ʻike mua ʻia mai ka pili ʻana iā ia e ʻike mau ʻia ma hope o 3-4 mau pule.
- Akā, no laila ʻaʻole e hoʻi ka pilikia, pono e mālama i nā kumu o ka papaʻai i ke ola holoʻokoʻa. No laila e hoʻoponopono hou ʻia ka papaʻai mua. Akā ʻo ka nani, e like me kou ʻike, koi i ka mōhai.
- A ʻo ia mau lawehala e hoʻopōmaikaʻi wale ai i kou helehelena a me kou olakino. E hoʻāʻo!
Pāʻai hou no ka huehue
E hoʻomau i ka papaʻai huehue, inā ʻoluʻolu ʻoe, hiki ke lōʻihi e like me kou makemake. I ka manawa e hoʻomaikaʻi ai ke kūlana, hiki iā ʻoe ke ʻae iā ʻoe iho i kahi manawa hoʻomaha i ka meaʻai, akā e hoʻāʻo e lawe ʻole ʻia a ʻaʻole hoʻi e hoʻololi i kēlā ʻano papaʻai, no ka maikaʻi o kou ʻili ke nānā aku.