Thaum cev xeeb tub, qib tshuaj estrogen nce ntxiv txhawm rau pab lub cev tsim cov ntaub so ntswg rau leej niam thiab menyuam hauv plab. Qhov kev cia siab tam sim no hauv qib qib estrogen txhawb ntau melanin ntau lawm, tseem hu ua hyperpigmentation. Melanin yog cov xim tsaus xim uas sib sau rau ntawm daim tawv nqaij kom muab xim rau nws. Kev tsim cov melanin ntau dhau thaum cev xeeb tub yuav ua rau cov tawv nqaij nyob hauv ntau qhov chaw ntawm lub cev, xws li lub ntsej muag, caj dab, plab thiab lub qhov ncauj.
Cov kauj ruam
Ntu 1 ntawm 3: Tiv Thaiv Koj Cov tawv nqaij
Kauj Ruam 1. Nyob sab hauv tsev kom ntau li ntau tau, tshwj xeeb tshaj yog nyob rau hnub tshav ntuj
Lub hnub tshav tuaj yeem ua rau tawv nqaij hnyav heev. Melanin (xim uas txiav txim xim tawv nqaij) yog tsim los ntawm daim tawv nqaij ua ib feem ntawm daim tawv nqaij tiv thaiv kev tiv thaiv lub hnub. Txhawm rau kom tawv nqaij tiv thaiv nws tus kheej kom zoo, nws yuav tsim cov melanin ntau dua.
- Yog li ntawd, yog tias koj raug tshav ntuj, daim tawv nqaij yuav tsaus dua vim los ntawm kev tsim cov melanin ntau ntxiv.
- Tsis txhob tawm sab nraud thaum lub hnub yog qhov kub tshaj, feem ntau yog thaum 11 teev sawv ntxov txog 3 teev tsaus ntuj, vim qhov no yog thaum koj cov tawv nqaij feem ntau ua rau cov xim tawv nqaij.
Kauj Ruam 2. Nyob deb ntawm qhov rais
Txawm hais tias koj nyob hauv koj lub tsev, koj yuav tsum zam kev zaum ze ntawm lub qhov rooj ntev dhau, vim tias qee lub hnub ci tuaj yeem hla dhau thiab pab ua rau cov tawv nqaij tawv nqaij.
Kuj yuav tsum ceev faj thaum zaum hauv tsheb, raws li lub hnub tuaj yeem nkag mus rau lub qhov rais tsheb thiab cuam tshuam rau koj cov tawv nqaij
Kauj Ruam 3. Hnav tshuaj pleev thaiv hnub
Mus rau tshuaj pleev thaiv hnub nrog qhov tiv thaiv tshav ntuj yam tsawg (SPF) ntawm 30. Cov tshuaj pleev thaiv hnub yuav tsum tau siv txhua hnub, tsis hais txog huab cua. Txawm tias nyob rau ib hnub pos huab, lub hnub ci UV tseem tuaj yeem cuam tshuam rau koj cov tawv nqaij thiab pib tsim cov melanin.
- Qib SPF yog ntsuas ntsuas ntau npaum li cas lub tshuaj pleev thaiv hnub tshwj xeeb yuav tuaj yeem tiv thaiv koj cov tawv nqaij. Qhov no yog vim lub hnub tawm hluav taws xob nrog rau cua sov. Cov hluav taws xob no yuav tsis tsuas yog ua rau cov tawv nqaij pigmentation, tab sis kuj tseem kub hnyiab, tawv nqaij thiab qhov muag puas, tawv nqaij laus, thiab txawm tias mob qog noj ntshav.
- Raws li txoj cai dav dav, SPF 15 tuaj yeem tiv thaiv koj cov tawv nqaij li 2 teev, SPF 30 rau 4 teev, SPF 60 rau 8 teev thiab ntxiv rau.
Kauj Ruam 4. Siv cov khaub ncaws tiv thaiv thiab khoom siv ntxiv
Tiv thaiv koj cov tawv nqaij los ntawm tshav ntuj lub teeb pom kev zoo los ntawm kev siv lub kaus thiab hnav lub kaus mom dav, lub tsho ntev, tiv thaiv qhov muag hnav thiab ntau dua.
- Thaum xaiv khaub ncaws, xaiv cov khoom siv xim daj. Cov khaub ncaws xim dub yuav nqus lub hnub tshav thiab ua rau cov tawv nqaij muaj xim ntau dua.
- Xaiv cov khaub ncaws uas xoob thiab xis nyob. Ib yam uas tuaj yeem ua rau tawv nqaij tawv nqaij ntau dua yog kev sib txhuam. Yog tias koj hnav khaub ncaws nruj lossis nruj, nws yuav ua rau muaj kev sib txhuam uas tuaj yeem ua rau tawv nqaij tawv nqaij.
- Nco ntsoov tias lub kaus tsis yog rau lub caij los nag xwb, ua rau nws ib txwm siv lub kaus los tiv thaiv koj cov tawv nqaij nyob rau hnub tshav ntuj.
Ntu 2 ntawm 3: Hloov Koj Li Kev Noj Haus thiab Kev Ua Neej
Kauj Ruam 1. Nkag siab tias kev noj zaub mov zoo thiab kev ua neej nyob puas tuaj yeem cuam tshuam rau cov tawv nqaij xim
Lub hom phiaj ntawm kev noj zaub mov thiab kev hloov pauv kev ua neej nyob hauv kev zam kev tawv nqaij xim thaum cev xeeb tub yog kom txo cov tshuaj hormones uas feem ntau yog lub luag haujlwm rau cov tawv nqaij xim - uas yog, cov tshuaj no uas txhawb kev tsim melanin thiab melanin nws tus kheej.
Kauj Ruam 2. Zam cov zaub mov uas tuaj yeem nce qib cov tshuaj estrogen
Thaum cev xeeb tub, qib ntawm poj niam cov tshuaj estrogen nce ntxiv txhawm rau pab lub cev tsim cov ntaub so ntswg rau leej niam thiab menyuam hauv plab.
Raws li koj tau sim kom tsis txhob tsim cov tshuaj estrogen ntau dhau, nws yog qhov zoo tshaj kom zam cov zaub mov nplua nuj nyob hauv cov tshuaj xws li taum paj, flaxseeds, taum pauv, kua mis nyeem qaub, noob hnav, noob hnav, qhob cij ntau ntau, hummus, qej thiab qhuav apricots
Kauj Ruam 3. Ua kom koj qib progesterone nce ntxiv
Ob qhov tshuaj hormones tseem ceeb tsim los ntawm poj niam yog estrogen thiab progesterone. Progesterone ua raws li tus antagonist rau estrogen; lub ntsiab lus yog tias ib qho ntawm cov tshuaj hormones no nce ntxiv, qib ntawm lwm cov tshuaj hormones txo qis thiab hloov pauv.
- Kev nce qib progesterone tuaj yeem pab txo qis kev tsim cov tshuaj estrogen ntau dhau thaum cev xeeb tub, yog li txo qis melanin ntau lawm, pab koj kom tsis txhob tawv nqaij tawv nqaij.
- Txhawm rau nce qib progesterone, ua raws cov theem hauv qab no.
Kauj Ruam 4. Ua kom koj cov vitamin B6 (pyridoxine) ntau ntxiv
Qib qib progesterone zoo tuaj yeem tswj hwm los ntawm kev ntseeg tias muaj cov tshuaj vitamin B6 txaus hauv lub cev. B6 kuj tseem pab txhawm rau txhawm rau cov qib tshuaj estrogen hauv lub siab kom tsim cov tshuaj sib npaug.
- Cov nplej tag nrho, txiv ntseej, nqaij tsis muaj nqaij liab, nqaij nruab deg, txiv tsawb, qos yaj ywm, taum, zaub ntsuab thiab cov nplej muaj zog yog cov khoom noj uas muaj vitamin B6.
- Qhov pom zoo koob tshuaj vitamin B6 yog 2 mg ib hnub.
Kauj Ruam 5. Ua kom koj cov zaub mov muaj magnesium ntau ntxiv
Magnesium tswj hwm qhov sib npaug ntawm cov tshuaj hormones thiab nce qib progesterone los ntawm kev rhuav tshem cov tshuaj estrogens ntau dhau.
- Cov peev txheej zoo ntawm magnesium yog cov zaub nyoos, cov nplej tag nrho, cov noob taum dub, halibut, zaub ntsuab, taub dag thiab taub taub, okra thiab txiv ntseej.
- Rau cov poj niam cev xeeb tub, qhov pom zoo kom noj txhua hnub yog 360 txog 400 mg.
Kauj Ruam 6. Noj zaub mov nplua nuj vitamin C
Vitamin C tau txiav txim siab ua tyrosinase inhibitor. Tyrosinase yog lub enzyme lub luag haujlwm rau kev tsim cov melanin. Yog tias kev tsim cov melanin raug txwv thaum cev xeeb tub, tom qab ntawv cov tawv nqaij tuaj yeem zam tau.
- Txiv hmab txiv ntoo thiab zaub nplua nuj nyob hauv vitamin C suav nrog blackberries, broccoli, zaub qhwv, zaub paj, txiv kab ntxwv qaub, txiv qaub, txiv nkhaus taw, txiv kab ntxwv, txiv kab ntxwv, melon, papaya, txiv puv luj, qos yaj ywm, zaub ntsuab, txiv pos nphuab, txiv kab ntxwv thiab txiv lws suav.
- Noj tsawg kawg ib feem ntawm cov khoom noj uas muaj vitamin C uas yog ib feem ntawm txhua pluas noj. Qhov pom zoo koob tshuaj vitamin C txhua hnub rau cov poj niam yog 75 mg.
Kauj Ruam 7. Noj cov khoom noj uas muaj fiber ntau
Cov kua qaub (cov kua qaub uas tshem tawm cov khib nyiab los ntawm daim siab) zais los ntawm daim siab dhau los ntawm cov hnyuv thaum lub sijhawm zom zaub mov. Fiber pab tshem cov tshuaj estrogen los ntawm lub cev los ntawm kev khi nws mus rau cov kua tsib. Ua li no, ntau lawm ntawm melanin tuaj yeem txo qis.
Cov khoom noj uas muaj fiber ntau yog txiv apples, figs, kiwi, legumes, taum, txiv hmab txiv ntoo, taum, plums, txiv nkhaus taw, oats, txiv duaj thiab qos yaj ywm qab zib. Qhov noj kom zoo tshaj txhua hnub yog 21 grams
Kauj Ruam 8. Ua kom koj lub cev muaj qib folate ntau ntxiv
Cov kev tshawb fawb pom tias Vitamin B9 lossis folic acid pab tiv thaiv kev tawv nqaij tawv nqaij. Txawm li cas los xij, cov txheej txheem tseeb tsis paub.
- Nws tau pom tias cov poj niam uas muaj qib qis ntawm folic acid hauv lawv lub cev nthuav tawm cov tawv nqaij ntau dua piv rau cov poj niam uas muaj qib folic acid ntau dua.
- Ib txoj kev xav uas piav qhia qhov no yog tias vitamin B9 lossis folic acid ua raws li cov tshuaj tiv thaiv kab mob antioxidant. Tus neeg sawv cev tiv thaiv kab mob antioxidant pab tua cov dawb radicals hauv lub cev. Cov dawb radicals no tuaj yeem ua rau cov tawv nqaij puas tsuaj ntawm DNA thiab ua rau muaj ntau yam cim ntawm kev laus, uas suav nrog xim xim.
- Nrog kev nce qib ntawm folic acid, cov dawb radicals no tau raug txwv, ua rau cov xim qis thiab cov tawv nqaij noj qab haus huv.
Kauj Ruam 9. Noj cov zaub mov nplua nuj nyob hauv folic acid
Tib neeg lub cev tsis tuaj yeem tsim folic acid los ntawm nws tus kheej. Yog li, koj yuav tsum tau txais folate los ntawm koj cov zaub mov. Txawm hais tias folate paub zoo tshaj hauv kev tiv thaiv kev yug me nyuam tsis zoo, nws tuaj yeem muaj txiaj ntsig rau daim tawv nqaij ib yam. Ua kom koj cov folic acid ntau ntxiv yuav ua rau cov tawv nqaij tawv.
- Cov zaub mov nplua nuj nyob hauv folate lossis folic acid yog cov zaub nplooj tsaus xws li zaub ntsuab, zaub xas lav thiab zaub xam lav zaub, asparagus, zaub paj, txiv kab ntxwv txiv ntoo, taum, taum, lentils, taum pauv, avocado, okra, Brussels sprouts, noob thiab txiv ntseej, zaub paj, beets, pob kws, carrots, celery, squash, thiab ntau dua.
- Noj 2-3 pluas noj cov zaub mov muaj folate siab txhua hnub.
Kauj Ruam 10. Zam kev coj tus cwj pwm uas ua rau txo folic acid
Kuj tseem muaj qee yam uas koj tuaj yeem ua tau kom txo folic acid hauv koj lub cev uas koj yuav tsum paub txog. Piv txwv li:
- Qee cov tshuaj tau pom tias muaj qhov tsis zoo ntawm qib folic acid. Cov tshuaj no suav nrog methotrexate, trimethoprim, thiab phenytoin (uas feem ntau siv hauv kev kho mob qog noj ntshav). Cov tshuaj no paub tias yog cov tshuaj antifolate vim tias lawv ua hauv kev txwv lossis thaiv qhov kev ua ntawm folate acid.
- Kev haus luam yeeb tseem paub tias ua kom cov folic acid ntau ntxiv hauv lub cev. Tshuaj lom los ntawm luam yeeb ua rau lub cev lub cev puas tsuaj thiab txo lawv lub peev xwm los siv folic acid. Ntxiv rau qhov no, kev haus luam yeeb ua rau kom muaj cov dawb radicals ntau ntxiv hauv lub cev. Nrog nce cov dawb radicals, xav tau folic acid ntau ntxiv rau nruab nrab lawv cov txiaj ntsig tsis zoo.
Kauj Ruam 11. Zam kev ntxhov siab ntau li ntau tau. Qhov qog adrenal yog lub luag haujlwm rau kev tsim "sib ntaus lossis ya dav hlau" lossis kev nyuaj siab hormone hu ua cortisol
Thaum muaj kev nyuaj siab, progesterone hloov pauv mus rau hauv cortisol yog li ua rau qis qib progesterone hauv lub cev.
Ntu 3 ntawm 3: Siv Make-Up rau zais Pigmentation
Kauj Ruam 1. Siv qee qhov concealer los npog cov xim
Hom pleev no yog txoj hauv kev pheej yig ntawm kev nkaum cov tawv nqaij tsis sib xws uas tshwm sim los ntawm cov xim. Nrog tsuas yog me me ntawm cov zais, koj yuav muaj peev xwm ua tau zoo txawm tias tawm ntawm koj cov tawv nqaij thiab ua rau cov tawv nqaij pigmentation tsawg pom.
Kauj Ruam 2. Siv lub ntsej muag nrog cov xim txiv kab ntxwv
Txoj hauv kev zoo tshaj plaws los nkaum daim tawv nqaij yog siv corrector lossis concealer nrog cov xim txiv kab ntxwv.
- Nws tsis yog qhov ntse siv concealer uas ntau dua ob qhov ntxoov sib dua ntawm koj cov tawv nqaij txij li qhov no tsuas yog ua rau thaj tsam cov xim zoo li grey thiab tsis zoo.
- Lub concealer lossis corrector yuav tsum tau thov ua ntej lub hauv paus.
Kauj Ruam 3. Tsis txhob siv cov pleev uas dhau los nws hnub tas sij hawm
Thaum siv pleev, ua tib zoo nyeem daim ntawv lo thiab txheeb xyuas nws hnub tas sij hawm. Tsis txhob sim rov siv cov pleev uas tas sij hawm vim qhov no tsuas yog ua rau koj cov tawv nqaij tawv dua.
Kauj Ruam 4. Tsis txhob siv lub zais zis yog tias nws ua rau tawv nqaij tawv
Txiav kev siv tshuaj pleev thaum koj pom kev khaus ntawm daim tawv nqaij, ua pob liab vog, ua pob liab liab, lossis pom tias muaj kev fab tshuaj.
Lub tswv yim
- Paub tias cov tawv nqaij pigmentation yuav ploj mus tom qab koj yug menyuam.
- Tsis txhob noj tshuaj uas hais kom txo qis cov tawv nqaij xim, tshwj xeeb thaum cev xeeb tub. Nws yog qhov zoo los tham nrog koj tus kws kho mob ua ntej noj tshuaj.
- Yog tias koj cov tawv nqaij pigmentation tsis ploj tom qab yug menyuam, nrog koj tus kws kho mob tham. Tej zaum yuav muaj lwm qhov laj thawj tom qab cov xim xim.
