Imvugo “we are what you eat”(turi ibyo turya) irazwi cyane. Ifite
igisobanuro kinini, irimo ukuri kwose, ibyo urya nibyo unywa ni ingenzi kurusha
ibyo wisiga, ibyo winjiza imbere muri wowe binagena nuburyo utekereza, ubuzima
bwo mu mutwe muri rusange,niba ujya wumva ufite agahinda, ubunebwe, uzahindure utangire
wiyiteho mu buryo urya hamwe unakore na sport. Hari impamvu Imana irema umuntu
yamubwiye ngo rya biriya byose ariko biriya ntuzigere urebaho, ibyakurikiye
murabizi kundusha.
Ibyo kurya byongera ubwiza
1.
Imbuto n’imboga
Zibamo vitamins, minerals na antioxidants ni ingenzi cyane
niba ushaka glow skin. Inkeri, amaronji, pinari, spinach, nibyo kurya byongera
oxygen bikagabanya stress na inflammation zishobora gutuma uruhu rwangirika cg
rugasaza vuba.
2.
Fatty acids
Omega 3 ziboneka mu mafi, walnuts na flaxseeds zifasha mu
gutuma uruhu rutananuka, zigafasha mu gutuma ruba hydrated kandi rukagaragara
nkaho rukiri ruto. Avocado nayo ni nziza cyane ku ruhu ifasha mu kwongera
elasticity no gutuma uruhu ruba smooth.
3.
Nuts na seeds
Utu tubuto wahekenya cg ukaduteka urugero ubunyobwa,
almonds,inzuzi z’ibihaza, chia seeds, inzuzi za sunflower zibamo ama
antioxidants nka vitamin c,e, zibamo zinc byose bifasha guhagana n’ingaruka z’izuba
nindi myanda iri muri environments. Zinc iboneka mu bihaza by’inzuzi hamwe no
muri lentils ni nziza cyane mu gusana uruhu no kurwanya ibiheri. (niba ufite
ibiheri bidashira kandi ukora skincare neza unyandikire Instagram nkurangire ahantu
wagura supplements nziza zitanahenze irimo zino antioxidants vit c na zinc naho hano muri post naba ngiye kwamamaza
cg mwanazikoresha nabi)
4.
Ibyo kurya birimo amazi cg byongera amazi mu
mubiri
Ntabwo numva ukuntu waba uri umugore w’ubatse ukaba udafata
kuri izi mbuto n’imboga. Ibyo kurya byongera umubiri amazi ni izi mbuto zibamo
amazi menshi nka cocombre, watermelon na celery burya ni nziza. Ushaka uruhu
rusa neza rudakunda kwuma wowe ifatire kuri ibi byo kurya kandi unywe n’amazi
ahagije.
Akamaro ko kuba hydrated
Iyo tuvuze kuba hydrated mbamvuga kuba mu mubiri wawe
ufitemo amazi ahagije, bifasha uruhu muri ubu buryo bukurikira:
-bifasha mu gusohora uburozi, n’indi myanda mu mubiri bikaza
kuba impamvu ituma utazana ibiheri ku ruhu.
-bifasha mu guha uruhu elasticity ikwiye no gutuma rwegerana
bikaza gutuma uruhu rutazaho imirongo n’iminkanyari imburagihe.
– amazi afasha mu gutuma uruhu rubona oxygen n’intungamubiri
zihagije kuko amazi atuma amaraso atembereza neza kandi amaraso niyo
abikwirakwiza umubiri wose.
Gira icupa iruhande rwawe bizagufasha kujya unywa amazi niba
wakundaga kuyibagirwa. Niba kunywa amazi bikugora wajya uyakatiramo imbuto.
Uburyo kurya neza bigira ingaruka kuri buri skin types
Oil skin
Ku bantu bafite oil skin type, kurya isukari nyinshi
(isukari tuvuga ni iyi umuceli n’isukari, umugati n’isukari,
amakaroni,ibijumba, ibirayi, juice, zimwe mu mbuto, ubugali, capati…ibi uba
ukwiye kubyarura ari bike cyane kw’isahani yawe mbese niba ari ibirayi
warukwiye kurya 2-3, isukari tuba tuvuga ni carbohydrates). Isukari hamwe na
fast foods byongera uruhu amavuta, byongera irritations, inflammation n’ibiheri.
Niba ufite oil skin type ita ku kurya proteins, whole grains, n’imboga. Irinde ibikomoka
ku matungo nk’amata, n’amagi kuko bishobora ku kwongera ibyago byo kurwara ibiheri.
Dry skin
Abantu bafite dry skin ibyo kurya birimo omega 3 na vitamin
E ni byiza kuri bo. Ita kugufata ibyo kurya birimo amafi, nuts, seeds na
avocado kandi unywe amazi ahagije. Bizagufasha guhora ufite uruhu ruri
hydrated.
Sensitive skin
Niba ufite sensitive skin irinde ibyo kurya byakwongera
irritation nkibyo kurya birimo ibirungo byinshi, iride alcohol n’ikawa. Irya ibyo
kurya birinda bikanaturisha uruhu nk’inkeri, spinach hamwe namafi.
Combination skin
Irya indyo yuzuye wite ku kugabanya ano ma snacks n’ibyo
kuywa bikorerwa mu nganda bizagufasha ku balancinga amavuta ku ruhu.
Urugero rw’ibyo kurya wafata kuri breakfast, lunch, dinner na snacks
Breakfast
Tangira umunsi ufata smoothie irimo spinach, inkeri, chia
seeds na almond milk. Iyi combo irimo antioxidants, vitamins n’ibituma uruhu
rutananuka.
Lunch
Fata salad igizwe n’inyanya, cucumber, inkoko wakasemo duto
na tofu hamwe na walnuts, uvange na olive oil hamwe n’umutobe w’indimu. Ibi bizaguha
proteins ukeneye, hydration hamwe na fatty acids.
Dinner
Fata ifi hamwe n’umuceli utari uyu w’umweru n’imboga nka broccoli.
Uzaba ufashe omega 3, fiber, vitamin A na C bifasha uruhu rwawe kw’isana hamwe no
kuba hydrated.
Snacks
Snacks wafata almonds nuts g fresh fruits, wanareba nizindi
nuts g seeds wafata mu mwanya wo gufata ibintu birimo amasukari menshi n’amavuta.
Kugira uruhu rwiza no kurya neza bifite ahantu hanini
bihurira. Mubyo urya ntukaburemo imbuto, imboga, fatty acids, ibyongera amazi na
mazi ubwayo. Uruhu rwiza ruhera imbere. Wibuke kudusigira comments y’uko
wakiriye ino posts. Muragahorane sunscreen!
