Qhov tseeb, pob txuv yog ib qho ntawm cov tsos mob ntawm daim tawv nqaij feem ntau tshwm sim hauv ob tus txiv neej thiab poj niam uas tau dhau mus thaum puberty. Txawm hais tias tsis tshua muaj tshwm sim, nkag siab tias pob ntxau tuaj yeem tshwm ntawm taw ib yam nkaus! Feem ntau, qhov teeb meem tsis yog pob txuv, tab sis folliculitis (mob ntawm cov hauv paus plaub hau), kab mob dermatitis, plaub hau daj, ua xua, lossis keratosis pilaris. Txawm li cas los xij, koj tseem tuaj yeem kho thiab kho nws zoo li pob txuv. Nco ntsoov, pob txuv ntawm ob txhais ceg tuaj yeem cuam tshuam rau tib neeg txhua lub hnub nyoog, thiab feem ntau nrog los ntawm kev loj hlob ntawm pob txuv ntawm pob tw. Yog tias qhov teeb meem no tseem ua rau koj vwm, tom qab ntawv nyeem kab ntawv no txhawm rau nrhiav kev daws teeb meem!
Kauj ruam
Txoj Kev 1 ntawm 3: Siv Tshuaj Kho Mob
Kauj Ruam 1. Da dej txhua hnub los ntxuav qhov seem uas txhaws rau ntawm daim tawv nqaij
Txhawm rau pab txo cov ntxau, da dej tas li, yam tsawg ib zaug ib hnub. Nco ntsoov, da dej tau zoo ntawm kev ntxuav cov kab mob, av, thiab hws uas tau sau rau ntawm koj cov tawv nqaij!
- Yog tias koj hws yooj yim heev, xws li tom qab ua haujlwm, da dej tam sim ntawd tom qab ntawd. Nco ntsoov, ko taw yog ib feem ntawm lub cev uas tawm hws nrawm tshaj plaws thaum koj ua lub cev qoj ib ce.
- Siv cov khoom tsim los ntawm cov tawv nqaij zoo thiab/lossis sau tias tsis-comodogenic (tsis txhaws qhov hws thiab tsis pheej hmoo ua rau pob txuv). Yog tias pob txuv ntawm koj txhais taw hnyav thiab/lossis loj, sim siv cov khoom ntxuav uas muaj cov tshuaj tua kab mob.
- Hloov chaw, exfoliate koj cov tawv nqaij nrog exfoliant lossis loofah ib zaug lossis ob zaug hauv ib lub lis piam.
- Sim siv cov khoom lag luam los ntawm Neutrogena, Cetaphil, thiab Olay.
Kauj Ruam 2. Kho pob txuv nrog cov roj yam tseem ceeb
Feem ntau yuav, tshuaj ntsuab uas muaj cov tshuaj tua kab mob thiab tshuaj tua kab mob tuaj yeem siv los kho pob txuv ntawm taw thiab tiv thaiv kev loj hlob ntawm pob ntxau tshiab. Ntxiv rau, cov tshuaj ntsuab tseem tuaj yeem pab yaj cov roj uas txhaws koj lub qhov hws!
- Sim siv spearmint, peppermint, calendula, lavender, lossis tshuaj yej tsob ntoo roj.
- Ib txwm sib xyaw cov roj yam tseem ceeb nrog cov roj hnyav xws li roj camphor, roj ntxhia, roj castor, roj almond, roj avocado, roj txiv ntseej, roj txiv laum huab xeeb, roj hazelnut, roj apricot, roj safflower, roj grapeseed, hemp noob roj, thiab roj primrose hmo ntuj.
- Sib tov 10 tee ntawm cov roj yam tseem ceeb rau txhua 30 ml ntawm cov roj hnyav. Tom qab ntawd, siv qhov sib xyaw rau thaj tsam uas muaj pob txuv.
- Ib txwm tshuaj xyuas cov tawv nqaij los ntawm kev nchuav ib tee ntawm cov roj tseem ceeb diluted nrog dej ntawm daim tawv nqaij. Tom qab ntawd, tos ib teev los saib seb puas muaj kev tsis haum tshuaj. Yog tsis yog, nws txhais tau tias cov roj tuaj yeem siv tau zoo ntawm koj cov tawv nqaij.
Kauj Ruam 3. So hauv cov dej ntsev kom tshem tau pob ntxau
Qhov tseeb, ntsev hiav txwv muaj cov tshuaj uas zoo heev rau kev tshem tawm thaj chaw uas muaj pob txuv thiab tua kab mob ua rau pob txuv. Hiav txwv ntsev kuj tseem tuaj yeem siv ua exfoliant kom tshem cov seem thiab cov tawv nqaij tuag.
- Txoj hauv kev no yuav muaj txiaj ntsig zoo rau koj tus mob, tshwj xeeb tshaj yog txij li koj tsuas yog xav tsau koj txhais taw hauv chav da dej uas muaj dej ntsev kom sau tau cov txiaj ntsig.
- Sau lub dab dej nrog dej sov. Tom qab ntawd, ncuav 250 grams ntsev hauv hiav txwv los ntawm cov dej ntws los ntawm tus kais dej kom cov ntsev yaj yooj yim dua hauv dej. Tom qab ntawd, tsau taw nrog pob txuv rau 10 mus rau 15 feeb.
- Koj tseem tuaj yeem ntxiv txog peb txog tsib tee ntawm cov tshuaj tiv thaiv pob txuv, xws li ntoo tshuaj yej, lavender, spearmint, lossis roj peppermint.
Kauj Ruam 4. Hnav cov khaub ncaws ua pa kom cov kab mob tsis nkag rau hauv
Qhov tseeb, pob txuv ntawm ko taw tuaj yeem tshwm sim thaum koj hnav khaub ncaws uas tsis tuaj yeem nqus hws tau zoo. Kev tawm hws lossis cov dej noo ntau nyob rau sab hauv uas tom qab ntawd yuav ua rau pob txuv lossis ua rau mob ntawm pob txuv uas twb tau tshwm sim lawm.
- Ib txwm hnav lub ris, luv, lossis lub ris uas ua pa thiab ua pa.
- Tsis txhob hnav cov khoom uas ua rau tawv nqaij ua pa nyuaj, xws li cov paj rwb polyester.
- Yog tias koj tawm dag zog tas li, ib txwm hnav khaub ncaws ua los ntawm paj rwb lossis lwm yam ua pa zoo. Yog tias ua tau, tseem xaiv cov khaub ncaws uas yog tshwj xeeb uas tsim los nqus dej nrog kev pab ntawm kev siv tshuab. Ib qho ntxiv, hloov khaub ncaws tam sim tom qab lub cev tawm hws ntau. Tsis txhob hnav cov khaub ncaws qub ib zaug ntxiv yog tias koj hws ntau!
Kauj Ruam 5. Ntxhua khaub ncaws tsis tu ncua kom ntxuav cov roj thiab av uas tuaj yeem ua rau pob txuv loj tuaj
Yuav kom txo tau cov pob ntxau ntawm ob txhais ceg, ntxuav lub ris uas koj hnav tsis tu ncua vim tias hws thiab av uas nyob rau ntawd tuaj yeem ua rau mob pob txuv loj tuaj.
- Ib txwm ntxuav khaub ncaws tom qab hnav lawv, tshwj xeeb tshaj yog tom qab koj hnav lawv rau kis las lossis lwm yam kev tawm dag zog lub cev.
- Yog tias koj muaj pob txuv ntawm koj lub pob tw, nco ntsoov hloov koj lub ris tsho hauv qab txhua hnub ib yam.
- Kuj ntxuav koj cov ntawv tsis tu ncua, tsawg kawg ib zaug ib lub lim tiam.
Kauj Ruam 6. Xaiv cov khoom tu tawv nqaij uas tsis muaj ntxhiab tsw thiab xim
Ceev faj, pob txuv ntawm ko taw tuaj yeem tshwm sim vim tias koj xaiv cov khoom tsis raug! Qhov tseeb, cov tshuaj ntxiv hauv cov khoom tu tawv nqaij, cov khoom tu, lossis tshuaj tsw qab tuaj yeem ua rau pob txuv tawm, tshwj xeeb tshaj yog tias koj muaj tawv nqaij tawv. Qee qhov ntxiv uas koj yuav tsum paub txog yog formaldehyde, neomycin, npib tsib xee, thiab txawm tias kua.
- Yog li ntawd, saib rau cov khoom tu tawv nqaij thiab tu cov khoom uas tsis muaj tshuaj tsw qab ntau lossis tshuaj ntxiv. Yog tias ua tau, siv cov khoom lag luam uas tau npaj tshwj xeeb rau cov tswv ntawm daim tawv nqaij.
- Kuj xav txog kev siv xab npum uas tsis muaj tshuaj tsw qab thiab zas xim (lossis tsawg kawg muaj qhov tsawg heev ntawm cov zas xim).
Kauj Ruam 7. Siv cov txheej txheem shaving kom raug
Yog tias pob ntxau pib tshwm tom qab cov plaub hau tau shaved, nws txhais tau tias koj tsis tau siv qhov txheej txheem kom raug thiab tu cev kom raug. Qee yam uas koj yuav tsum tau them sai sai yog siv rab chais huv thiab ntse, siv cov nplaum tshwj xeeb los ua kom cov plaub hau muag ua ntej shaving, shaving nyob rau hauv cov kev taw qhia ntawm plaub hau kev loj hlob (tsis yog lwm txoj hauv kev ib puag ncig), thiab shaving tom qab da dej thaum qhov kev ntxhib los mos ntawm txhais ceg plaub hau yog softer vim raug dej.
Txoj Kev 2 ntawm 3: Siv Tshuaj Kho Mob
Kauj Ruam 1. Siv cov khoom ua kom tawv nqaij tshwj xeeb tsim los tiv thaiv thiab kho pob txuv
Ib txoj hauv kev los kho pob txuv ntawm taw yog siv cov khoom tu tawv nqaij uas tuaj yeem tiv thaiv thiab tshem tawm pob txuv. Feem ntau, cov khoom lag luam no muaj cov tshuaj los tiv thaiv pob txuv uas tuaj yeem pab tshem tawm pob ntxau thiab tiv thaiv lawv kom tsis txhob rov tshwm sim.
- Koj tuaj yeem yooj yim nrhiav xab npum los tiv thaiv pob txuv ntawm lub tsev muag tshuaj thiab cov khw muag khoom ze tshaj plaws. Yog tias koj muaj teeb meem nrhiav nws, tsis muaj dab tsi tsis zoo nrog hnav lub xab npum ntsej muag uas tau npaj rau cov tswv ntawm cov tawv nqaij uas muaj pob txuv.
- Nco ntsoov tias xab npum lossis lwm yam khoom tu koj xaiv muaj benzoyl peroxide, salicylic acid, lossis alpha hydroxy acid.
- Yog tias koj cov tawv nqaij nkag siab, nco ntsoov tias cov ntsiab lus ntawm benzoyl peroxide hauv cov khoom koj siv yog tsawg dua 2.5%.
Kauj Ruam 2. Sim kho nws nrog cov tshuaj tiv thaiv pob txuv
Qhov tseeb, koj tuaj yeem yooj yim pom ntau hom thiab hom tshuaj tiv thaiv pob txuv hauv khw. Cov cream no feem ntau yuav tsum tau siv ncaj qha rau tus kheej pob ntxau, lossis thov rau thaj tsam ntawm daim tawv nqaij uas muaj pob ntxau ntau. Nco ntsoov, feem ntau cov tshuaj tiv thaiv pob txuv muaj cov tshuaj ntau dua.
- Feem ntau, cov tshuaj tiv thaiv pob txuv tsis tau sau tias "tsuas yog rau ko taw", tab sis koj tsis tas yuav txhawj xeeb vim tias txhua yam khoom tiv thaiv pob txuv tuaj yeem siv tau rau ntawm taw.
- Nco ntsoov tias cov tshuaj koj yuav muaj benzoyl peroxide, salicylic acid, lossis alpha hydroxy acid. Tshwj xeeb, benzoyl peroxide yog cov khoom uas tuaj yeem ua haujlwm tau zoo tshaj plaws los tshem tawm pob txuv ntawm taw.
- Yog tias cov tshuaj yuav tom khw tsis ua haujlwm, koj tus kws kho mob yuav sau tshuaj pleev kom zoo dua qub xws li tshuaj pleev tshuaj tua kab mob.
- Koj tuaj yeem siv cov tshuaj tiv thaiv pob txuv, pob txuv kom rub tawm thoob plaws taw, lossis lwm yam tshuaj sab nraud.
Kauj Ruam 3. Mus ntsib kws kho mob yog tias txhua txoj hauv kev saum toj no tsis ua haujlwm
Piv txwv tias, pob ntxau ntawm txhais ceg yuav ua rau qis lossis txo tus lej hauv ob peb lub lis piam. Yog tias nyob rau lub sijhawm ntawd cov txiaj ntsig tsis pom, tam sim ntawd mus ntsib kws kho mob tawv nqaij txhawm rau tshawb nrhiav lwm txoj hauv kev kho kom zoo dua.
- Txawm hais tias txoj kev kho mob uas yuav tsum tau ua yog tsis luv, ua siab ntev. Ua nrawm nrawm txaus ntshai ua rau koj cov tawv nqaij mob zuj zus lossis caws pliav.
- Yuav muaj, tus kws kho mob daim tawv nqaij yuav sau tshuaj uas muaj koob tshuaj ntau dua. Cov tshuaj kws kho mob feem ntau yog retinoids thiab tshuaj tua kab mob, thaum cov tshuaj noj hauv qhov ncauj feem ntau yog tshuaj tua kab mob, tshuaj tiv thaiv qhov ncauj, tshuaj tiv thaiv kab mob antiandrogen, thiab isotretinoin.
Txoj Kev 3 ntawm 3: Noj Zaub Mov Zoo
Kauj Ruam 1. Noj cov khoom noj uas muaj qhov ntsuas glycemic qis los txo pob txuv
Txij li cov kab mob nyiam qab zib, sim txo cov piam thaj uas koj noj. Kev tshawb fawb qhia tias cov khoom noj uas muaj qhov ntsuas glycemic qis yog qhov ua tau zoo ntawm kev txo qis ntawm pob txuv, feem ntau vim tias lawv tso cov piam thaj hauv qhov qeeb qeeb rau hauv cov ntshav. Qee hom khoom noj uas muaj qhov ntsuas glycemic qis yog:
- Feem ntau cov zaub, suav nrog beetroot, taub dag, thiab parsnips
- Ceev
- Feem ntau cov txiv hmab txiv ntoo, tshwj tsis yog txiv kab ntxwv thiab hnub tim. Ob lub txiv nkhaus taw, txiv tsawb, txiv tsawb, raisins, thiab txiv hmab txiv ntoo muaj qhov nruab nrab glycemic Performance index.
- Cov nplej tag nrho, pumpernickel qhob cij (ua los ntawm coarsely av nplej), qhob cij uas muaj cov nplej tag nrho
- Cov hmoov nplej tag nrho, ntuj muesli, dov oats
- Mov nplej, barley, nplej nplej tag nrho
- Legumes
- Yoghurt
Kauj Ruam 2. Ua kom koj tau txais cov vitamin D ntau ntxiv kom tswj tau cov tawv nqaij noj qab haus huv
Vitamin D tuaj yeem txhim kho kev noj qab haus huv ntawm daim tawv nqaij, thiab ib txoj hauv kev muaj txiaj ntsig zoo tshaj plaws kom tau txais cov vitamin D ntau ntxiv hauv lub cev yog txhawm rau hauv lub hnub rau 10 txog 15 feeb hauv ib hnub, tshwj xeeb tshaj yog vim tias tshav ntuj tuaj yeem ua rau lub cev tsim cov vitamin D ntau ntxiv.. Yog tias koj yuav tsum txav mus ntev dua li lub hnub nyob hauv lub hnub, ib txwm hnav tshuaj pleev thaiv hnub kom koj cov tawv nqaij tsis muaj kev phom sij los ntawm kev raug hluav taws xob ntau dhau.
Vitamin D kuj tseem tuaj yeem tau txais los ntawm cov khoom noj xws li ntses thiab ntses ntses roj, nrog rau cov khoom siv mis xws li yogurt, mis, thiab cheese. Ib qho ntxiv, koj tuaj yeem noj cov zaub mov uas muaj zog nrog vitamin D
Kauj Ruam 3. Noj zaub mov ntau ntxiv uas muaj cov vitamin A thiab zoo rau kev noj qab haus huv ntawm daim tawv nqaij
Ntxiv rau cov vitamin D, vitamin A kuj tseem yog hom vitamin uas cov tawv nqaij xav tau tshaj plaws. Tau kawg koj pom zoo, tsis yog koj, cov tawv nqaij noj qab haus huv yuav tsis ua rau pob txuv? Yog li ntawd, haus ntau cov zaub mov uas muaj vitamin A xws li:
- Zaub, xws li carrots, zaub ntsuab, taub dag, kua txob liab, qos yaj ywm qab zib, zaub paj, thiab zaub xam lav lub caij ntuj sov
- Txiv hmab txiv ntoo zoo li txiv nkhaus taw, cantaloupe thiab apricot
- Legumes
- Nqaij nyuj thiab ntses
Kauj Ruam 4. Noj zaub mov ntau ntxiv uas muaj omega 3 fatty acids los txo cov roj tsim cov molecules hauv lub cev
Qhov tseeb, cov zaub mov nplua nuj nyob hauv omega 3 fatty acids tuaj yeem pab txo qis kev tsim cov pob txuv ntawm daim tawv nqaij, tshwj xeeb tshaj yog txij li omega 3 ntseeg los tswj cov lwg me me hauv lub cev uas yog lub luag haujlwm tsim cov roj thiab nquag ua rau pob txuv loj tuaj. Cov ntsiab lus omega 3 ntuj tuaj yeem pom hauv:
- Avocado
- Zaub xws li zaub ntsuab, noob radish, thiab suav zaub qhwv
- Ntses xws li ntses salmon, mackerel, terubuk, thiab ntses dawb-fleshed
- Noob thiab txiv ntseej xws li flaxseeds thiab lawv cov roj, chia noob, butternuts, thiab walnuts
- Cov txuj lom zoo li basil, oregano, cloves, thiab marjoram
