IBIRYO 5 Bitera ibiheri mu maso vis IBIRYO 5 BIGUKIZA IBIHERI MU MASO скачать в хорошем качестве

IBIRYO 5 Bitera ibiheri mu maso vis IBIRYO 5 BIGUKIZA IBIHERI MU MASO

IBIRYO 5 BITERA IBIHERI MU MASO VS IBIRYO 5 BIGUKIZA IBIHERI MU MASO I. IBIRYO 5 BITERA IBIHERI MU MASO 1. Isukari nyinshi n’ibiribwa bifite Glycemic Index iri hejuru Iyo urya ibiryo bikungahaye ku isukari (soda, gâteau, bonbons, umugati w’umweru), bigira ingaruka ku misemburo yo mu mubiri cyane cyane insuline na IGF-1. Iyi misemburo ituma glandes sébacées zo mu ruhu zisohora amavuta menshi kurusha ibisanzwe. Iyo amavuta yiyongereye, imyenge y’uruhu irafunga, bagiteri zigakura amahirwe yo gukwirakwira, bigatera inflammation igaragara nk’ibiheri. Iyi ni imwe mu mpamvu z’ingenzi zemezwa n’ubushakashatsi bwo mu myaka ya vuba. #Isukari #GlycemicIndex #Insuline #IGF1 #Ibiheri #Inflammation #Uruhu 2. Ibiryo byihutirwa (fast-foods) Fast-foods nka burger, frites na pizza bikungahaye ku mavuta mabi (trans fats) n’umunyu mwinshi. Aya mavuta yongera inflammation rusange mu mubiri, bigahungabanya équilibre y’uruhu. Inflammation ihoraho ituma ibiheri bidakira vuba kandi bigaruka kenshi. Byongeye, ibi biryo bibura micronutriments zifasha uruhu kwisana. #FastFood #TransFats #Inflammation #Uruhu #Ibiheri #ImirireMibi 3. Amata n’ibikomoka ku mata Ubushakashatsi bwinshi bwerekana isano hagati yo kunywa amata cyane n’iyiyongera ry’ibiheri, cyane cyane ku rubyiruko. Amata ashobora kongera IGF-1 no guhindura imisemburo igenga amavuta y’uruhu. Skim milk igaragara cyane mu kongera ibiheri kurusha amata yose, bitewe n’ingaruka zayo ku misemburo. #Amata #Hormones #IGF1 #Acne #Uruhu #Imisemburo 4. Chocolat ikoreshwa mu nganda Nubwo cacao y’umwimerere ifite antioxidants, chocolat nyinshi yo mu nganda iba irimo isukari n’amavuta menshi. Ibi byongera oxidative stress n’inflammation mu ruhu, bigatuma ibiheri byiyongera cyangwa bigakara. #Chocolat #Isukari #OxidativeStress #Inflammation #Ibiheri 5. Ibiryo bikaranze cyane Ibiryo bikaranze inshuro nyinshi bitera kwiyongera kwa molecules zitwa advanced glycation end products. Izi zonona imiterere y’uruhu, zigatuma rukora amavuta menshi kandi rukagira ubushobozi buke bwo kwisana. Ibi byoroshya cyane kuvuka kw’ibiheri. #FriedFoods #AGEs #Uruhu #Ibiheri #Inflammation II. IBIRYO 5 BIGUKIZA IBIHERI MU MASO 6. Imboga rwatsi (epinard, chou, salade) Imboga rwatsi zikungahaye kuri vitamine A, C na K, hamwe na antioxydants nyinshi. Vitamine A igenga imikorere ya glandes sébacées, ikagabanya amavuta arenze urugero. Antioxydants zigabanya inflammation kandi zigafasha uruhu kwisubiramo vuba. #ImbogaRwatsi #VitamineA #Antioxydants #Uruhu #Ibiheri 7. Amafi akungahaye kuri Omega-3 Amafi nka sardine, maquereau na saumon arimo omega-3 fatty acids zigabanya inflammation kandi zigafasha kuringaniza imisemburo. Ubushakashatsi bwerekana ko abantu barya amafi kenshi bagira ibiheri bike kandi uruhu rutuje. #Omega3 #Amafi #Inflammation #Hormones #Uruhu 8. Imbuto n’utundi duto dukungahaye kuri Zinc Zinc ni minéral y’ingenzi mu gukiza uruhu no kurwanya bagiteri zitera ibiheri. Ifasha gukira vuba kw’uruhu no kugabanya ubukana bw’ibiheri. Kubura zinc byagaragaye ko bifitanye isano n’ibiheri bikaze. #Zinc #Imbuto #Graines #Ibiheri #UruhuRwiza 9. Imbuto z’amabara menshi Orange, papaye, mangue n’imbuto zitukura zirimo vitamine C n’izindi antioxydants. Vitamine C ifasha mu gukora collagen no kugabanya amabara asigara nyuma y’ibiheri. Ibi bituma uruhu rusa neza kandi rugakira vuba. #VitamineC #Imbuto #Collagen #Uruhu #PostAcne 10. Icyayi cy’icyatsi n’amazi ahagije Icyayi cy’icyatsi kirimo polyphénols zigabanya inflammation n’amavuta arenze urugero mu ruhu. Amazi menshi afasha umubiri gusohora imyanda no kugumana hydration y’uruhu, bigabanya gufunga kw’imyenge. #IcyayiCyIcyatsi #Amazi #Detox #UruhuRwiza #Ibiheri --- Umwanzuro Ibiheri ni ikimenyetso cy’uko imirire n’imisemburo bidahuye neza. Guhindura ibyo urya, ukagabanya ibitera inflammation kandi ukongera ibirinda uruhu, ni intambwe ikomeye yo kugira uruhu rwiza kandi rutarimo ibiheri mu buryo burambye.