Zeziphi iindlela zokugcina ubunzima emva kokutya?

Ukulahlekelwa ubunzima yinkqubo enzima. Eyona nto inzima kukuhlala kobo bunzima emva kokufikelela kobona bunzima bufanelekileyo, ngamanye amazwi, hayi ukufumana ubunzima obulahlekileyo. gcina ubunzima. Ngelishwa, uninzi lwabantu uhambo lokuncipha kobunzima luphela ngokubufumana kwakhona.

Enyanisweni, ngokwezibalo, kuphela malunga ne-20% ye-dieters e-overweight ngokuphumelelayo ukunciphisa ubunzima kunye nokugcina ubunzima babo kwixesha elide.

Ngokwendalo, umzimba womntu uzama ukuphinda ufumane oko uphulukene nako emva kobunzima obuthile. Ukubuyela kwimikhwa yakudala yokutya emva kwenkqubo yokulahlekelwa kwesisindo ngelishwa kuya kubangela ukuba ubunzima obulahlekileyo bubuyiselwe. 

Kodwa musa ukuvumela oku kukuyekise endleleni yakho. Ukusuka ekuzilolongeni nasekuzilinganiseni rhoqo ukuya ekulawuleni uxinzelelo, ukukhusela ubunzimaZininzi iindlela ezingqinwe ngokwenzululwazi zokwenza oku.

Isicelo "indlela yokugcina ubunzima olahlekileyo", "zeziphi iindlela zokugcina ubunzima emva kokulahlekelwa ubunzima", "yintoni onokuyidla ngexesha lokugcinwa kwesisindo", "yintoni ekufuneka ibe yisondlo emva kokutya" Inqaku elineenkcukacha malunga nombandela ophendula imibuzo yakho…

Kutheni abantu befumana ubunzima emva kokutya?

Kukho izizathu eziqhelekileyo zokubuyisela ubunzima obulahlekileyo emva kwenkqubo yokulahlekelwa kwesisindo. Ulindelo olungekho ngqiqweni kunye neemvakalelo zokuvinjwa zihlala zisebenza apha. Izizathu zokubuyisela ubunzima obulahlekileyo emva kokutya zingadweliswa ngolu hlobo lulandelayo:

Ukuhamba kwizidlo ezinqandayo

Ukuthintelwa kakhulu kweekhalori kunokunciphisa i-metabolism kunye nokuguqula amahomoni alawula ukutya, ezi zinto zibalulekileyo ezinegalelo ekufumaneni ubunzima.

Umbono ongalunganga

Ukucinga ngokutya njengendlela ekhawulezayo yokunciphisa umzimba, kunokuba uphucule impilo yexesha elide, kunye nokuziqhelanisa nokutya okunempilo ngelixa ukutya kuthetha ukuba uya kuphinda ufumane ubunzima obulahlekileyo.

Ukunqongophala kwemikhwa ezinzileyo

Uninzi lwezicwangciso zokutya zithembele ngakumbi kumandla kunemikhwa enokufakwa kubomi bemihla ngemihla. Ugxila kwimithetho kunokutshintsha indlela yokuphila, enokukhokelela kwixesha elide ukukhusela ubunzimaIyathintela.

Zeziphi iindlela zokuGcinwa kobunzima?

Ukunciphisa umzimba ngokukhawuleza kwaye ugcine imikhwa enempilo efunyenwe ngexesha lokunciphisa umzimba.

Ukunciphisa umzimba yinkqubo ende ethatha ixesha. Awunakuphulukana nabo bonke ubunzima bakho kwiveki enye. Ukuba uzuze iikhilo ezili-6 kwiinyanga ezi-10, kufuneka wehle kwakhona ngeekhilo ezili-10 kwiinyanga ezi-6.

Endaweni yokutya, zama ukufumana indlela yokutya enempilo eya kukunceda unciphise umzimba. Ngenxa yokuba umkhwa uya kuqhubeka emva kokutya Ukukhuselwa emva kokuba ukutya kuphelile Kuya kuba lula.

Ukutya okulandelayo, ngakumbi ngokunqanda ukutya okuneswekile kunye nokunamafutha, kamva kunokujika kube kukuphoxa. Ukuze uhlale usempilweni kwaye ubhityile, kufuneka udale ubomi obusempilweni nobulungeleleneyo.

Isiseko sokutya okunempilo sisekelwe kwimifuno kunye neziqhamo. Qinisekisa ukuba uzuza kwimifuno kunye neziqhamo, ngakumbi ngexesha lokutya xa indlala ibonakala.

Ziphephe iipasti, ukutya okuqhotsiweyo, iziselo ezithambileyo, iisoseji, iziqholo, iikeyiki kunye netshokolethi. Ukuba ulawula kwaye uphilisa ithuku lakho lokubawa ubunzima emva kokutya amathuba ayancipha.

Ukutya kweekhalori emva kokutyaUkuba uyakwandisa ngokukhawuleza, ubunzima bakho buya kubuya ngokukhawuleza. Yandisa ngokuthe chu kwaye ungathathi ngaphezu kokufuna imihla ngemihla.

umthambo

umthambo rhoqo, ukukhusela ubunzimaikwadlala indima ebalulekileyo.

Inceda ukutshisa iikhalori kunye nokukhawulezisa imetabolism, izinto ezimbini ezifunekayo ukugcina ukulinganisela kwamandla. Ukulinganisela kwamandla kuthetha ukuba inani elifanayo leekhalori litshiswa njengoko lidliwe. Ngenxa yoko, ubunzima bakho abutshintshi, buhlala bufana.

Izifundo ezininzi ziye zafumanisa ukuba emva kokulahlekelwa ubunzima, abantu abenza umsebenzi womzimba olinganiselayo ubuncinane imizuzu engama-200 ngeveki (imizuzu engama-30 ngosuku) kunokwenzeka ukuba bagcine ubunzima babo.

Ukuzilolonga kunenzuzo kakhulu ekulawuleni ubunzima xa kudityaniswa nolunye utshintsho lwendlela yokuphila, kuquka ukunamathela kwisondlo esinempilo.

Yiba nesidlo sakusasa yonke imihla

Ukutya isidlo sakusasa ukukhusela ubunzimaokanye kuya kunceda.

Abantu abatya isidlo sakusasa badla ngokuba nemikhwa esempilweni, njengokuzilolonga kunye nokutya okuninzi kwefiber kunye nemicronutrients.

Ukongezelela, ukutya isidlo sakusasa yenye yezona ndlela zokuziphatha eziqhelekileyo ezichazwe ngabantu abalawulayo ukugcina ubunzima babo.

Yidla iprotein eninzi

Ukutya iiprotheyini ezininzi ukukhusela ubunzimaInceda ngokutya kuba iprotheyini inceda ekunciphiseni umdla wokutya kunye nokwandisa ukuhlutha.

proteinYandisa amanqanaba amanye amahomoni emzimbeni abangela ukuhlutha kwaye abalulekile kulawulo lobunzima. Kwakhona kwaziwa ngokunciphisa amanqanaba e-hormone okwandisa indlala.

Ngaphezu koko, iprotein ifuna umzimba ukuba uchithe umthamo omkhulu wamandla ukuze uqhekeke. Ngoko ke, ukutya iiprotheyini rhoqo kuya kwandisa inani leekhalori ezitshiswe emini.

Zivavanye rhoqo

Zilinganise rhoqo, ukukhusela ubunzimaKwakhona isicwangciso esibalulekileyo. Kuba uqaphela ukuba utyeba kwaye ukukhusela ubunzima Ungatshintshela kwimowudi. 

Uphononongo lubonisa ukuba abantu abazilinganiselayo rhoqo batya iikhalori ezimbalwa imini yonke.

Kolunye uphononongo, abantu ababezilinganisela iintsuku ezintandathu ngeveki batya umndilili wama-300 eekhalori ezimbalwa ngosuku kunabo babenobunzima obungaphantsi rhoqo.

Ukuweyisha amaxesha lukhetho lomntu. Abantu abazikalayo kanye okanye kabini ngeveki ukukhusela ubunzimaukwaphumelela ngakumbi.

Qaphela ngokusetyenziswa kwe-carbohydrate

Kakhulu, njengesonka esimhlophe, ipasta kunye nejusi iicarbohydrates ezicocekileyo ukutya, ukukhusela ubunzima Isenokonakalisa injongo yakho.

Oku kutya kuhluthwe ifayibha yendalo, eyimfuneko ekuxhaseni ukuhlutha. Ukutya okuphantsi kwefayibha kunxulunyaniswa nokufumana ubunzima kunye nokutyeba.

Ukunciphisa ukutya kwecarbohydrate ngokubanzi, ukukhusela ubunzimaikwayinto ebalulekileyo. Izifundo ezininzi zibonise ukuba, kwezinye iimeko, abo balandela ukutya okune-carb ephantsi emva kokulahlekelwa ubunzima ukukhusela ubunzima ufumanise ukuba amathuba aphezulu.

Phakamisa iintsimbi

Ukulahleka kobunzima bemisipha yimpembelelo yendalo yecala lokunciphisa umzimba. Ukulahlekelwa kwemisipha kunciphisa i-metabolism, okubangela ukuhla kwenani leekhalori ezitshisiweyo. oku kwakhona ukugcina ubunzima emva kokutyaKuthetha ukuba kuya kuba nzima.

Ukwenza uhlobo oluthile loqeqesho lokuxhathisa, olufana nokuphakamisa izisindo, kunceda ukuthintela ukulahleka kwemisipha kwaye ke kugcinwe okanye kuphuculwe izinga le-metabolic.

Uphononongo lubonisa ukuba abaphakamisi bobunzima bagcina ubunzima bezihlunu emva kokuncipha. ukukhusela ubunzima ibonisa ukuba amathuba aphezulu.

Kule nto, kucetyiswa ukuba wenze uqeqesho lwamandla ubuncinane kabini ngeveki. Ukuze ufumane iziphumo ezingcono, irejimeni yakho yomthambo kufuneka isebenze onke amaqela emisipha.

Zilungiselele ukusilela

ukugcina ubunzima Izithintelo azinakuphepheka kuhambo lwakho. Kusenokubakho amaxesha apho unikezela kwindlala engafanelekanga okanye utsibe umthambo.

Ukwenza iimpazamo ngokuphindaphindiweyo akuthethi ukuba ufanele ubeke iinjongo zakho ecaleni. Qhubeka nokhetho olungcono.

Kwakhona, cwangcisa kwangaphambili iimeko ezenza ukutya okunempilo kube nzima, njengeeholide ezizayo okanye amatheko.

Hlala kwisicwangciso sakho iveki yonke (kwanangeempelaveki)

Ngokuqhelekileyo, abantu abazama ukugcina ubunzima badla ngokusempilweni ngeveki kwaye bakhohlise ngeempelaveki.

Esi simo sengqondo sihlala sikhokelela abantu ekutyeni ukutya okungenamsoco, nto leyo ukukhusela ubunzima yenza ukuba iinzame zakho zibe yinkcitho.

Ukuba oku kuba ngumkhwa oqhelekileyo, unokufumana ubunzima obuninzi kunokuba ulahlekelwe kwindawo yokuqala.

Ngaphandle koko, uphando lubonisa ukuba abo balandela indlela yokutya ehambelanayo kwiveki yonke banokuthi bagcine ukulahleka kwesisindo kwixesha elide.

Hlala umanzi

Ukusela amanzi, ngenxa yezizathu ezithile ukukhusela ubunzima luncedo kwi

Okokuqala, ibonelela ngokuhlutha, kwaye ukusela iglasi okanye ezimbini ngaphambi kokutya kunceda ukugcina i-calorie ephantsi kolawulo.

Olunye uphando lubonise ukuba abo basela amanzi ngaphambi kokutya bafumana i-13% yokunciphisa i-calorie intake xa kuthelekiswa nabathathi-nxaxheba abangazange baphuze amanzi.

Ukongeza, amanzi okusela ayaziwa ngokunyusa inani leekhalori ezitshiswe imini yonke.

lala ngokwaneleyo

Ukulala ngokwaneleyo kunye nomgangatho wokulala kuchaphazela kakhulu ukulawula ubunzima. Ukuphuthelwa yinto ebalulekileyo yomngcipheko wokufumana ubunzima kubantu abadala kunye ukukhusela ubunzimaokanye inokuthintela.

Ukunqongophala kokulala kubangela ukuba amanqanaba endlala ye-ghrelin anyuke, ngenxa yoko ukwanda kokutya. Ngaphezu koko, i-hormone eyimfuneko yokulawula ukutya kwabo balala ngokwaneleyo. leptin ukukhutshwa kuyancipha.

ukugcina ubunzima Kwaye kwimpilo jikelele, ukulala ubuncinane iiyure ezisixhenxe ngobusuku kulungele.

lawula uxinzelelo

ukulawula uxinzelelo, ukukhusela ubunzimaYinxalenye ebalulekileyo ye. Amanqanaba aphezulu oxinzelelo afaka isandla ekuzuzeni ubunzima ngokunyusa amanqanaba e-cortisol, ihomoni ekhutshwayo ekuphenduleni uxinzelelo.

I-cortisol ephezulu rhoqo ibangela ukwanda kokutya kunye nezixa eziphezulu zamanqatha esisu.

uxinzelelo Ikwayinto eqhelekileyo yokutya ngokungxama, okuthetha ukuba utya naxa ungalambanga.

Fumana umntu oza kukuxhasa

Kunzima ukugcina iinjongo zobunzima kuphela. Ukoyisa oku, fumana umntu oya kukwenza uzive uphendula kwaye ube neqabane kunye nawe kwindlela yakho yokuphila.

Izifundo ezininzi zibonise ukuba ukuba nomhlobo oneenjongo ezifanayo kunokuba luncedo kulawulo lobunzima, ngakumbi ukuba loo mntu uliqabane elinemikhwa efanayo enempilo.

Olunye lwezi zifundo luhlolisise indlela yokuziphatha kwempilo yabantu abatshatileyo abangaphezu kwama-3.000 XNUMX lwaza lwafumanisa ukuba xa omnye umntu esenza umkhwa osempilweni, onjengokwenza umthambo, omnye wayedla ngokuwulandela loo mkhwa.

Jonga into oyityayo

Abo babhala oko bakutyayo kwisicelo, ukukhusela ubunzimaukwaphumelela ngakumbi.

Ukulandelela into oyityayo kuluncedo, ukwandisa ulwazi lwakho malunga nokuba utya kangakanani kwaye unikezela ngolwazi oluthile malunga nokuba zingaphi iikhalori kunye nezondlo ozityayo.

Ukongeza, uninzi lweeapps zokulandelela ukutya zikwavumela ukurekhoda umthambo wesiqhelo, okwenza kube lula kuwe ukugcina ubunzima bakho.

Yitya imifuno emininzi

Izifundo ezininzi zifumene ukuba ukusetyenziswa kwemifuno ephezulu kukhokelela kulawulo olungcono lobunzima. Imifuno ineekhalori eziphantsi. Ungadla izahlulo ezinkulu ngaphandle kokufumana ubunzima, ngelixa utya inani elinomtsalane lezondlo.

Ukongeza, imifuno iqulethe i-fiber, eyandisa imvakalelo yokuzala kwaye inokunciphisa ngokuzenzekelayo inani leekhalori ozityayo imini yonke.

Yitya ukutya okune-energy ephantsi

Ubungakanani beekhalori kukutya okubonelelayo kukuxinana kwamandla. Ukutya okunoxinano lwamandla aphantsi kuneekhalori eziphantsi kwaye zizityebi emanzini kunye nefiber.

Ekubeni iziqhamo nemifuno zinee<em>kilojoule eziphantsi, zinokutyiwa yonke imihla ngaphandle kokukhathazeka ngokutyeba. Inyama ebhityileyo kunye nenkukhu iphakathi kwaye inokutyiwa ngamaxesha athile.

Ukutya okufana neenkozo ezipheleleyo, iimbotyi, iminquma kunye neeavokhado kukunye ukutya okunoxinano oluphantsi lwamandla. Phakathi kweemveliso zobisi, ubisi olunamafutha aphantsi kunye neyogathi lunokukhethwa.

Yitya ukutya okutshisa amafutha

Okunye ukutya kukhawulezisa imetabolism kwaye kuncede ukunyibilikisa amanqatha agciniweyo. Emsebenzini ukutya okunceda ukutshisa amanqatha:

I-oats edibeneyo

Ngombulelo kwimicu yayo, i-oat bran ibamba amanqatha kwaye yenza kube lula ukuphelisa.

Limon

I-citric acid equlethweyo iqinisekisa ukugaywa lula kwamafutha esibindi.

Ihazelnut

Iqulethe izithako ezineempawu zokutshisa amafutha.

grapefruit

Njengelamuni, iasidi yegrapefruit inyibilikisa amafutha emzimbeni.

Iti eluhlaza

I-caffeine kunye nezinto ezifanayo eziquletheyo zinceda ukutshisa amafutha emzimbeni.

Ijinja

Oku kutya thermogenic kwandisa ubushushu bomzimba kwaye ngaloo ndlela ivuselela imetabolism ukukhuthaza ukunyibilika kwamafutha stock.

Iinanayi

Iqulethe i-enzyme ebizwa ngokuba yi-bromelain kwaye le enzyme yinto yokutshisa amafutha.

Islamoni

Le ntlanzi, ityebile kwi-Omega 3, ikhusela amafutha kunye neswekile embi ukuba igcinwe emzimbeni.

imifuno eluhlaza

Iqulethe iifayibha ezinceda ukuphelisa amafutha. Iimbotyi eziluhlaza, isipinashi, i-broccoli kunye ne-zucchini yokulahlekelwa kwesisindo kunye ukukhusela ubunzimaKukutya okugqwesileyo okongeziweyo.

Isinamoni

Yehlisa izinga leswekile egazini kwaye iyithintele ekugcinweni kwayo emzimbeni.

seqanda

IPectin Ityebile ngokwemiqathango Ifunxa iioyile emzimbeni kwaye inceda ukuba zicocwe ngokulula.

Elma

Ityebile kwipectin, njengesityalo seqanda.

Ungatshintshi

Ukuhambelana ngcamango ephambili yokulawula ubunzima.

Ukunamathela kwindlela yakho yokuphila entsha esempilweni ngonaphakade, endaweni yokutya ngokungakhathali okubangela ukuba ubuyele kwimikhwa emidala. ukukhusela ubunzima Ilungele.

Ukwamkela indlela entsha yokuphila kunokubonakala kuyindinisa ekuqaleni, kodwa ukwenza ukhetho olunempilo kuya kuba yimfuneko xa sele uqhelene nalo.

Sebenzisa isicwangciso sokutya esinenkathalo

Ukutya okunengqiqo kukuziqhelanisa nokuphulaphula iminqweno yangaphakathi kunye nokunikela ingqalelo kwinkqubo yokutya.

Kufuneka utye ngokucothayo ngaphandle kokuphazamiseka kwaye ukuhlafuna ngokucokisekileyo ukutya ukuze ukonwabele ukutya kwakho.

Xa usitya ngolu hlobo, kunokwenzeka ukuba uyeke ukutya xa sele uhluthi ngokwenene. Ukuba utya ngelixa uphazamisekile, kuya kuba nzima ukuba uqaphele ukuba uhluthe, kwaye unokutya kakhulu.

Uphando lubonisa ukuba ukutya okunenkathalo kunceda ukugcina ubunzima ngokunciphisa ukutya ngokweemvakalelo.

Kwibutho lanamhlanje, kukho izinto ezininzi ezivuselela ithuku lokulamba okanye eziyalela abantu ukuba batye bengalambanga. Iintengiso zikamabonwakude, ivumba eliza empumlweni yethu xa sihamba esitratweni.

Umqondiso wendlala wobuxoki othunyelwa kwezi zivuseleli ubizwa ngokuba yindlala yeemvakalelo. Ukugcina indlala yeemvakalelo kunye nentlalontle phantsi kolawulo kuya kwandisa impumelelo yokunciphisa umzimba kunye nokugcina emva koko. Uzilawula njani ke ezi zivuseleli? Nanga amacebiso...

– Kuphephe ukutya kakhulu, ukutya ngokukhawuleza, ukulunywa kakhulu, kunye nokuhlafuna kancinci.

– Musa i-snack phakathi kokutya.

– Sukufunda iincwadi okanye ubukele umabonakude ngelixa usitya.

-Lungisa uluhlu lwezinto ezifunyenweyo xa usiya kuthenga.

– Ungaze uthenge ukutya ngesisu esingenanto.

-Thatha imali xa uyokuthenga kwaye ugcine imali encinci.

– Sukubukela iintengiso malunga nokutya.

– Hlala kude neendawo zokutyela.

-Gcwalisa ixesha lakho lasimahla. Umzekelo; Yenza umthambo endaweni yokutya.

– Yitya izidlo ezi-3 eziphambili ngosuku. Musa i-snack phakathi kokutya.

– Gcina ukutya okunempilo kwisikhenkcisi sakho. Coca ikhabhathi yakho yokutya osele usele ulungile kwaye sele ulungisiwe. Musa ukujonga ukutya.

-Gqiba umsebenzi wakho ngokukhawuleza ukunqanda ukuchitha ixesha elininzi ekhitshini.

– Nciphisa izahlulo zakho, sebenzisa iipleyiti ezincinci kule nto.

– Sela amanzi embindini wokutya. Suka etafileni kwakugqiba ukutya.

– Yitya ngokutya kancinci, hlafuna kancinane.

– Qinisekisa ukuba ugqiba ukutya ubuncinane kwiiyure ezi-3 phambi kokuba ulale.

– Zigcine uxakekile ukuze ungajiki ekutyeni ngamaxesha okukruquka noxinzelelo.

– Kwenze umkhwa ukufunda iilebhile zokutya. Fumana abo banamandla aphantsi.

– Musa ukutsiba izidlo. Umzimba uya kufuna ukutya ngakumbi kwisidlo esilandelayo ukuhlawula ukutya okulahlekileyo.

Yenza utshintsho oluzinzileyo kwindlela yakho yokuphila

Isizathu sokuba abantu abaninzi bahluleke ukugcina ubunzima babo kuba balandela ukutya okungenangqiqo okungenakwenzeka kwixesha elide.

Baqala ukuziva bevinjwa, nto leyo edla ngokukhokelela ekubeni batyebe ngakumbi kunokuba babephulukene nabo ekuqaleni xa bebuyela ekutyeni okuqhelekileyo.

Ukugcina ukulahleka kwesisindo kuthetha ukwenza utshintsho oluzinzileyo kwindlela yokuphila.

Emva kokutya, ukuba ubungakanani bobunzima obulahlekileyo bugqithise, ukuthoba kungenzeka kwezinye iindawo zomzimba. Unokuzama iindlela zamayeza ezichazwe ngezantsi ukuthintela ukuthoba emzimbeni emva kokutya.

izinto

• Isitya se-1 setyuwa yolwandle
• Iipunipoli ezi-2 zomgubo we-oat
• Iipunipoli ezi-2 zelavender yomhlaba
• Iipunipoli ezi-1 zeoli yeesame
• Iqanda eli-1 elimhlophe 

Isetyenziswa njani?

Xuba zonke izithako kwaye usasaze kwiindawo ezigobileyo zomzimba ngokungathi usebenzisa ukhilimu. Emva kokulinda malunga nesiqingatha seyure, gcoba. Ukuba unexesha elaneleyo lokulinda, unokulinda iyure enye.

Ukwandisa ngakumbi umphumo wayo, unokusebenzisa enye indlela emva kokufaka i-lavender. Nantsi into ekufuneka uyenzile: xuba inani elilinganayo lejusi yeorenji, ijusi yediliya, ijusi yelamuni, ijusi yeapile kunye necephe lobusi. Pheka iziqwenga ezibini zegalikhi ebisini, uzityumze kwaye uzifake kulo mxube. Faka umxube kuwo wonke umzimba wakho kwaye uwuhlambe ngamanzi afudumele emva kokulinda imizuzu engama-20.

Ngenxa yokugungqa ebusweni

Ukuba ubuso bakho buthe khunubembe, ngakumbi ezidleleni, emva kokuphulukana nobunzima, nantsi iresiphi yenye indlela onokuthi uyilungiselele ekhaya, enefuthe lokuphakamisa nokuqinisa ekujikeni kobuso:

izinto

• 1 ithisipuni yeoli yengqolowa
• 1 ithisipuni yeoli yeoli
• 1,5 ithisipuni yeoli ye-apricot kernel
• 2 isipuni se-glycerin
• I-tablespoon ye-1 yeoli yembewu yeediliya
• 1 ithisipuni yeoli yesesame
• Iipunipoli ezi-3 zodongwe oluluhlaza

Isetyenziswa njani?

Hlanganisa zonke izithako kwisitya. Kufuneka ufumane ukuqina okungqindilili okungahambi kakuhle.

Ke ngoko, okukhona usenza ngcono umsebenzi wokuxuba, kokukhona ugxile ngakumbi imaski yakho. Emva kokuxuba, sebenzisa ubuso bakho obucocekileyo, ngakumbi iindawo ezinqabileyo.

Emva kokulinda imizuzu engama-20, hlambulula imaski ebusweni bakho ngokuyihlamba ngamanzi afudumeleyo. Ukusebenzisa le maski kwesikhumba ngaphambi kokulala ebusuku kuya kukunceda ufumane iziphumo ezingcono.

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Wenza ntoni ukugcina ubunzima bakho emva kokutya? Ngaba unazo iindlela zakho?