Get model like skin easily

I. Skincare

Skincare routine

Facial cleanser

Din mein aur raat ko apne chehre par ek cleanser ragad kar lagayein taaki aapke chehre ke pores ko saaf kiya jaa sake, kyunki din bhar mein jo gandagi chehre par chipak jaati hai usko hatane ke liye. Yaad rahe ki alcohol wale products ka istemal na karein kyunki ye skin ko sukha dete hain.

Moisturizer

Chehre ko saaf karne ke baad, use ek moisturising lotion lagayein taaki poora din chehra hydrated rahe. Main aapko CeraVe aur Neutrogena ke products ka istemaal karne ki salah dunga.

SPF cream

Apne ghar se bahar jaane se pehle hamesha sun protection cream ka istemaal karein, khaaskar agar aap gora hai (lekin agar aap ka rang kaala hai toh bhi lazy na banein, kyunki sabse kaale logon ke paas bhi sirf natural SPF 15 hota hai). Iska factor kam se kam 30 hona chahiye (aap apne keemti chehre par aur zyada mahanga, high factor wala cream istemaal kar sakte hain aur apne sharir ke dusre hisson par sasta low factor wala cream istemaal kar ke paise bacha sakte hain). Ek smart idea ye bhi hai ki aap ek aisa moisturiser lotion istemaal karein jismein SPF built-in ho.

Tretinoin

Retinoid naam se becha jaane wala ek cream hai jiske brand name Retin A ya Retino hai. Ye acne, skin tightness, wrinkle prevention aur collagen production ke liye bahut faydemand hai. Iske alag-alag strengths bhi hote hain (0.01%, 0.025% aur 0.1%). Main ye salah dunga ki aap sabse kam taakat wale strength se shuru karein aur fir dekhein ki aapko strength badhani hai ya nahi. Ek choti matra cream lekar use apne chehre par lagayein aur acche se malish karein sone se pehle. Ye dhoop ke kirnon ke prati sensitivity badha deta hai, isliye SPF lagana na bhulein.

Chapstick

Apne honton par lip balm ya chapstick lagakar unhe hydrate aur chamakdar banaye rakhein. Sukhe aur phate huye hont bahut hi kharaab dikhte hain, isliye is saste upkaran se bachna chahiye. Iska istemal din mein aur sone se pehle kiya jana chahiye.

Exfoliating

Hafte mein ek ya do baar, apne chehre ko saaf karne ke baad, exfoliate karne ke liye samay nikalein. Exfoliating cream ko apne chehre par ragad kar, mrit twacha ko hatakar, jab aap poora kar len toh usse pani se dho lein.

Red light lamp

Hafte mein ek ya do baar, 15 minute ke liye, ek laal roshni wale lamp ka istemal karein aur apne chehre ko iske saamne 60-70 cm ki doori se rakhein (apni aankhon ko bachane ke liye sunglasses ka istemal karein). Iski wattage bahut mayne nahi rakhti hai, lekin iski roshni ka wavelength lagbhag 670nm hona chahiye. Ye blood flow ko badhata hai, acne aur collagen production mein madad karta hai, elasticity ko badhata hai aur mitochondrial function ko sudhar deta hai.

II. Nutrition

Apne khaane mein kuch zaruri tatvaon par dhyaan dena chahiye:

Protein

Apne shareer ko shakti pradaan karne ke liye kaafi protein khayein, kyunki isse hazaron alag-alag amino acids ko toot kar phir se jodkar aapki twacha ko niyantrit kiya jaata hai. Din mein kam se kam 2 g / lean body mass kg (1 g / lbs) jaanwaron se prapt protein khane ka lakshya rakhein.

Fats

Janwaron ke ghee ya charbi aapki twacha ko swasth aur majboot rakhne ke liye zaruri hai. Shudh ghee aur cholesterol khane se daren nahi. Omega 3 aur omega 6 fatty acids dono zaruri poshak tatva hain jo shareer khud nahi bana sakta hai. Ye cell membranes ke nirmaan ke liye avashyak hote hain aur twacha ko hydrate rakhne mein madad karte hain. Haqeeqat mein mahatvpoorn baat omega 3/6 ratio ko 1:1 se 1:4 ke beech mein rakhte rakhne ki hai.

Collagen

Aapko haddi ka soup banakar ya hydrolized janwar collagen peptides ke maadhyam se apne shareer ki prakritik collagen production ko badhava dena chahiye.

Hyaluronic acid

Hyaluronic acid madad karta hai skin moisture badhane aur dryness kam karne mein. Aapko supplements se lagbhag 100-200mg daily lena chahiye.

Vitamin A

Vitamin A suraj se bachav karne aur antioxidant ke roop mein free radicals se ladne mein madad karta hai. High doses mein ise lene se skin clear ho jaati hai. Iska sabse achha natural source liver hai, chahe kisi bhi janwar ka ho. Ek reference ke liye, sirf 100g pork liver mein vitamin A ka 700% RDA hota hai.

Vitamin C

Vitamin C tissue reparation aur collagen formation ke liye avashyak hai. Yah yaad rakhna mahatvapurn hai ki unke molecules itne milte-julte hote hain ki glucose (shakkar) vitamin C ke absorption mein pratiyogita karta hai.

Vitamin D

Vitamin D skin ke premature aging ko rokne mein sahayak hai aur suraksha aur navinikaran mein ek mahatvapurn bhumika nibhata hai. Jitna halka aapka rang hoga, utna aasani se aap surya prakash se ise utpaadit kar payenge. Safed log sardiyon ke suraj mein 15 minute se bhi nikal sakte hain, lekin agar aap kaala hai aur Europe ya anya uttari sthalon mein rahate hain, to aap ise bahari roop se apanana chahiye. Machhaliyon jaise mackerel aur hering se ise prapt karne ke lie shreshth srot hai.

Vitamin E

Ek shaktishaali antioxidant hai, jo suraj se aane vale UV hani ko kam karne mein aur usase utpann sujan se ladne mein sahayak hai. Machhali aur samudri khadya padarthon mein iska ek achchha pashu srot hai.

Vitamin K

Ghavon, bruise, stretch marks aur cuts ko bharne mein sahayak hai. Dark circles ko chamak deta hai, tvachaa ki gudavata badhata hai, aankhon ke niche ke sagging aur wrinkles ke dikhne ko kam karne mein sahayak hai. Aapko ise chinta karne ki jarurat nahi hai kyonki aapke khane mein bahut se vitamin K milte hain. Aap K2 variant ko lena chahte hain, jo pashu srot mein paya jata hai (K1, jo poudhon ke khadya padarthon mein paya jata hai, uska absorption ratio dogshit hai).

Zinc

Ismein anta-shothkari prabhav hota hai, jo ise acne ke prati prabhavi banata hai. Meat mein iska upalabdh srot adhik hai.

Water

Aapko kam se kam 4-5 liter paani rozana peena chahiye taaki aapki tvacha nami se bhari rahe.

II. Ideal skintone and darkness

Warm skin undertone

Men ke liye aadarsh tvacha rang garam, chamakdar aur narangi hai, thande aur gulabi ke vipreet.

Beta carotene

Vitamin A ka ek purvavastha aur ek carotene hai jo ki peele-narange sabziyon mein prakritik roop se paya jata hai, jiske karan unhe unki pahachan dene wali rangat milti hai. Isse aapki tvacha ka rang peela ho jata hai. Achhhe khadya padarth mein sweet potatoes, carrots aur pumpkins shamil hai, lekin aap iska upyog tablet se bhi kar sakte hai. Mai salah deta hu ki 1-2 hafte tak pratidin 100,000 IUs beta karotin ka sevan karein (vitamin A fat soluble hai jisse wah jama ho jata hai), phir 25-50,000 IUs / din mein rakhwali karein.

Lycopene

Yah bhi ek carotene hai, jo aapki tvacha ko lal rang ka dhundhala karke chamakdar banata hai. Isse tamatar mein prakritik roop se paya jata hai, lekin aap tablet se bhi le sakte hai. Mai salah deta hu ki pratidin 20mgs ka sevan karein. Garam-narangi tvacha ke liye prapt karne ke liye beta karotin ke saath iska upyog karein.

Skin darkness

Mard ke liye aadarsh tvacha ka kaala rang olive, halki bhura ya karamel ka hota hai. Mulattoes aur halki rangat ke logon ke paas pahle se hi yeh rang hota hai, isliye agar aap unme se ek hai, to badhai ho, aapko is department mein kuchh karne ki jarurat nahi hai. Meeks ke rang kaafi accha hai:

Olive tvacha, jo ki meds jaisi hoti hai, bhi bahut acchi hoti hai:

Lekin nordic aur anya gora log bhi thoda sa prayas karke isko prapt kar sakte hai, jaise Swedish model Arvid Hestner:

Agar aap South Asian, Middle Eastern / North African, Latino ya South East Asian hai to aapko apni tvacha ko aur kaala nahi banana chahiye, lekin chamakdar tvacha ke liye carotenoids ka upyog kar sakte hai.

Gore logon ke liye tvacha ko kaala karne ke tarike, sabse acche se sabse bure tak is prakar hai:

a) Melanotan

Agar aap apni tvacha ko (aadhunik) tarike se aur kuchh had tak hamesha ke liye kaala karna chahte hai bina apne collagen ko nuksan pahunchaye aur badi negative side effects ke, to Melanotan 1 ya 2 ka istemal kar sakte hai. Aap ise injection ke dwara ya naak spray ke roop mein bhi istemal kar sakte hai agar aap sui se darate hai. Melanotan vishesh roop se gingers aur bahut hi halki Fitzpatrick 1 rangat wale gore logon ke liye salah diya jata hai kyunki yah tvacha aur baalon ke follicles ko bhi kaala karta hai, jisse aapka vyaktitva aur bhi purush ho jata hai.

b) Self tanner

Melanotan ke tulna mein bahut kam prabhavshali vikalp hai. Self tanning creams aur sprays aapke epithelium (tvacha ke bahari parat) ko kaala karte hai, jo ki lagatar girte hai, jisse kaala hone ka asar bahut kam samay tak rahta hai, shayad sirf ek saptah tak. Agar aap kharab utpad kharidte hai to uska rang bahut hi jhootha (tej peela / narangi) ho sakta hai, jisse aap hansne ke patr ban jaate hai. Ek self tanner ka istemal karne se pahle, chehre aur sharir ke baal ko hataye aur eksapholiyeshan kare taki anya jagahon par antar na ho. Iske fayde hai ki yah aapke collagen ko bachata hai aur teji se kaala kar deta hai (kuchh ghanton mein hi).

c) Tanning bed

Tanning beds sabse prakritik chamak dete hai aur unka asar turant hota hai lekin yahi unke faydon ki soochi khatam ho jaati hai. In machines se nikalne wale UV kirnon ke alawa aapki tvacha ke liye bahut nuksandayak hai, jisse lambi avadhi mein jhurriyan aur collagen ka nuksan ho sakta hai aur yah bhi istemal karne ke liye mahange hote hai. Agar aapko turant se turant chamak chahiye aur anya vikalp nahi hai to hi iska upyog kare.

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