How to eat if the skin is prone to acne.

Acne is a combination of oiliness, inflammation and bacteria. We advise people with acne to lean on foods rich in vitamins and minerals, especially zinc. Take vitamin C from a variety of berries and fruits. Sources of zinc are plant foods, such as fortified cereals and pumpkin seeds. You also need to minimize or reduce your intake of dairy, as well as sugary or fatty foods. These foods inflame the skin and cause a surge of hormones that regulate sebum production. An increase in the amount of sebum produced can be associated with blockage of the sebaceous glands and the appearance of acne.

What to eat if you have oily skin of mixed type.

Since combination skin is a mixture of dry and oily skin, it's a good place to start by combining diets for both skin types. Combination skin types don't need to completely cut out carbs (but not simple ones). It is important to pay attention to what types of grains and wheat you eat. Carbohydrates can cause inflammation and upset the delicate balance of combination skin. Choose carbohydrates that are high in protein and low on the glycemic index, such as brown rice or quinoa.

What to eat if you have oily skin

Which products - yes, and which - no. People automatically assume that butter adds fat. Anti-inflammatory oils…on the contrary, can reduce it. Here are some foods containing anti-inflammatory oils: avocados, olives, fish, flaxseed. Limit your intake of fatty, over-processed foods like French fries and keep your sugar intake to a minimum.

What to eat if you have dry skin.

People with dry skin tend to be more thirsty. You need to hydrate yourself from the inside. Drink at least 2 liters of water a day. And also moisturize the skin with the help of fatty acids contained in avocados, olive oil, salmon fish. And it is necessary to minimize the consumption of dehydrating foods and drinks. Excess caffeine and alcohol can dry out the skin. Dry skin is not just the result of dehydration. Lack of vitamins A and C can contribute to dry skin. Eat more spinach, broccoli, sweet potatoes.

Let's talk about how nutrition affects our skin.

Each skin type has its own diet. Just like with cosmetics, which are selected individually. Before compiling a menu for skin, determine your type Do not draw conclusions immediately after washing, wait a few hours and see how the skin behaves. In general, there are four main skin types: dry, normal, oily, combination. Each type can suffer from different problems: peeling, dullness, rashes, oily sheen. ✔️ If your skin is shiny and glossy, you most likely have an oily skin type; ✔️ Peel off, irritated - dry skin; ✔️Glossy and shiny in some areas, flaky and irritated in others - mixed; ✔️Normal skin can be dull with improper care and nutrition.

Beer can improve the composition of the intestinal microflora and reduce the risk of developing diseases in this organ.

This was confirmed by a small study by Portuguese scientists from the University of Lisbon. At the end of the four-week period, the researchers found that the volunteers had a more diverse gut microflora and increased levels of alkaline phosphatase, indicating improved gut health.

Great replacement for energy drinks.

1. Eleutherococcus. Enough for 4 sessions (on average). Take in accordance with the instructions. 2. Ginseng in granules. 5 pieces per mouth, if you need to be alert for three hours, 10 pieces are enough for 5 hours, from 15 to 20 - so that the brain “after yesterday” starts up. 3. Green tea + 1 lemon wedge + 1 teaspoon honey. Well invigorates. Χwataet for 2 hours. At the same time, it relieves nervous tension. Helps very well before exams, important conversations, etc.

Mask against age spots with avocado

We need a quarter of an avocado, it needs to be mashed. Mix it with half a teaspoon of honey and half a teaspoon of lemon juice. Apply the paste on the face, neck and décolleté for 15-20 minutes. Wash off the mask with warm water.

What about giving up fruits and sweets?

You can definitely refuse sweets on fructose. Fruits as a source of fiber, pectins, vitamins and trace elements will not interfere with us in limited quantities. One, maximum two a day. Still, our body is able to cope with small amounts of fructose, it is important not to overeat foods with a high content of it.

How does fructose affect the body?

If you can really cope with excess glucose, for example, by increased physical activity, then excess fructose inexorably turns into fat. In the liver, fructose promotes the formation of triglycerides and causes fatty hepatosis, low-density lipoproteins, which increase the course of atherosclerosis, and uric acid, a gout provocateur. The lack of an increase in insulin for fructose translates into a violation of eating behavior. This leads to overeating. Its increased consumption causes metabolic syndrome, obesity and problems with the cardiovascular system: high blood pressure and the risk of blockage of blood vessels by triglycerides. In addition, fructose contributes to the sugaring of proteins, that is, glycation, which accelerates aging. Finally, fructose causes irritable bowel syndrome.

Why is fructose considered dietary?

Fructose is a simple carbohydrate, a monosaccharide, almost 2 times sweeter than sugar and slightly less caloric. It does not cause insulin spikes and its glycemic index is only 20 versus 75 for sugar! At first glance, this is an excellent property, and thanks to it, at one time it was believed that fructose was safe for diabetics. But it's not.

What is the difference between fructose and glucose?

Unlike glucose, it does not enter the tissues: the brain, muscles - and is not processed anywhere except the liver. That is, only one and so loaded organ can split it. Honey, table sugar, molasses, corn and maple syrups or, for example, Jerusalem artichoke syrup, sweet soda and juices, as well as sweet fruits (bananas, grapes, pears, apples, and so on) contain a large amount of fructose, which overloads the liver - the body so much is not needed. A small part of it turns into glucose, the rest goes into fat.

Insidious fructose: why not replace sugar with it?

Increasingly, we see “sugar-free” labels on products, but, unfortunately, such products are not always useful. Often a sugar substitute is fructose, which causes more harm to the body than regular sugar. Why should you avoid an abundance of fructose and does this mean that you need to exclude fruits from the diet? Let's figure it out.

Diet salad.

We will need: 200-300g Chinese cabbage, 200-300g boiled chicken breast, 200g canned corn, 1-2 hard-boiled eggs, 1-2 fresh cucumbers, a bunch of herbs (dill, green onion, cilantro, parsley), For refueling: 2-3 tablespoons of sour cream (10-15%) (or yogurt without additives), 1-2 cloves of garlic (you can do without it, it will also be delicious), 1 tablespoon of mustard, salt, black pepper to taste. Chop all the ingredients, season and mix! The salad is really very tasty, juicy, light and at the same time satisfying! And most importantly, it does not harm your figure!

Tips on how not to overeat.

A glass of warm water with honey and lemon very gently pacifies hunger. Any liquid sour-milk product will help you get the necessary dose of protein. Can't sleep from hunger? Drink a glass of kefir. Drink a cup of strong black tea with sugar. A little glucose before bed will not hurt you. Think well: are you sure you want another bite or are you already full? This will help you better understand your body. A favorite way of all dieters is to go brush their teeth. Toothpaste interrupts your appetite and you no longer want to eat. Drink two glasses of pure water in one gulp. The stomach will be full and there will be no desire to eat anything else.

Products that reduce the risk of thrombosis.

Kiwi. Daily consumption of 2 kiwi fruit for 28 days reduces the likelihood of thrombosis by 20-28%. Almond. These nuts are rich in vitamin E, which also reduces the risk of platelets sticking together. It is enough to eat 55 grams per knock of almonds to cover the daily dose of vitamin E. Turmeric. Just 7 grams per day of this spice (about a teaspoon) can reduce the likelihood of platelet aggregation by 15-20%.

How sprouts work:

Sprouted seeds normalize metabolism and improve immunity. They perfectly remove toxins and normalize digestion.⠀ Sprouted seeds activate the body's defenses. Sprouted cereals contain many B and E vitamins. Rye or wheat sprouts have anti-aging properties. In a grain sprout, the amount of vitamins and antioxidants increases by 5–6 times. Sprouts are a source of protein, slow carbohydrates and amino acids.

Sprouts for health and youth.

Sprouted seeds (sprouts) will help to strengthen the immune system, avoid stressful conditions and spring beriberi. You can use any seedlings: wheat, oats, flax, sunflower, watercress and even pumpkin.

The best option for dinner is lean protein and fiber.

It can be lean fish, seafood, poultry, rabbit, or a low-carb protein shake. In this case, the protein must be accompanied by fiber, that is, vegetables. If you feel uncomfortable eating salad in the evening, especially during the cold season, you can replace it with thermally processed vegetables, such as cauliflower or broccoli. Just make sure that root vegetables such as carrots or beets do not predominate in your vegetable side dish. They may be there, but in moderation. However, the best option for dinner is lean protein and a vegetable salad with a spoonful of olive oil.

The most important thing for an evening meal is its timeliness.

It must be remembered that at night we have insulin resistance, that is, a state when we store fat well, while practically not using carbohydrates. It is better if you eat dinner no later than three hours before going to bed. Dinner should be hearty but not heavy, so high glycemic foods should be avoided. Foods like classic sausage pasta or fried chicken mashed potatoes only increase hunger and disrupt metabolism.