In the past two years, I have developed the habit of 1-2 fruits and 2 meals with vegetables every day. Eating more fruits and vegetables every day can meet people's daily needs for cellulose, vitamins and minerals. Cellulose can accelerate gastrointestinal peristalsis and promote digestion. Fruits and vegetables (radish, spinach, kiwi fruit, apple, pomegranate, strawberry, papaya, grape and green leafy vegetables) containing trace elements such as vitamin C, vitamin E, vitamin A, vitamin B, zinc and calcium have anti-inflammatory, anti-acne and anti-oxidation effects.

2. Drink plenty of water.

USDA suggested that in addition to 30% water intake from food, men should consume 3.42 liters of liquid water every day, and women should consume 2.04 liters of liquid water every day, so 8 cups or 2L of water per day is a very reasonable amount. In order to force myself to drink more water, I bought a 1L kettle and drank about 2 bottles of water every day. But pure water is very tasteless, and sugary soft drinks need to be avoided. I have tried many ways to make water delicious. The following is my daily plan:

Green tea/black tea/Pu 'er tea/all kinds of scented tea (earl grey and Ning Chuan black tea are recommended).

Various health teas such as red dates, medlar, red beans and barley (bagged tea bought by Taobao)

Ice sugar-free soda+various fruits (lemon/orange/passion fruit/lime)

Iced herbal tea (all kinds of fruity teabags are recommended)

3, eat more high GI food, eat less sweets.

GI (glycemic diet) refers to the glycemic index. Foods with high GI will increase blood sugar rapidly, increase insulin concentration, stimulate the production of hormones such as testosterone, lead to excessive sebum secretion, block hair follicles, and cause acne and skin inflammation. Processed foods such as biscuits, bread and ice cream contain a lot of refined starch, spices and preservatives. This makes the sugar increase rapidly, which is easy to cause skin allergies. Chocolate, milk tea and other sweets contain a lot of extra sugar, which will make the skin "saccharified" and lead to premature aging and relaxation of the skin.

4, daily defecation, pay attention to digestion.

I will pay attention to whether my bowel movements are smooth every day. If I guarantee that my normal diet and the time to go to the toilet every day are fixed, it can help to expel toxins from my body. If Jimei people have suggestions in this regard, I have a very useful trick, which will be absolutely smooth within 3 days:

Drink light salt water on an empty stomach in the morning.

Eat 1 pitaya for breakfast.

Drink fruit and vegetable juice for dinner: basic (cucumber/lettuce/cabbage)+sweet (apple/carrot/pear/banana)+sour (orange/lemon/grapefruit/lime)

5. Eat less dairy products.

In the past two years, I have reduced the intake of milk and dairy products (butter, cream, cheese, cheese), mainly drinking soybean milk and sugar-free yogurt. Thick sugar-free yogurt can be used instead of cheese in many occasions. Casein in milk can prevent insulin growth factor (IGF- 1) from being destroyed by digestive enzymes, thus indirectly increasing insulin content. The combination of dairy products and high-sugar foods leads to excessive sebum secretion in the skin, leading to acne and silence.

Attention! Not everyone's acne is related to dairy products. You can try not to drink milk to see if your acne has eased.

6. Eat less high-oil and spicy food.

Fried, hot pot, barbecue, etc. It is really "a good time to eat, but it is a crematorium after eating." For me, there will be redness, swelling, acne and silence after eating, because these foods contain more saturated fatty acids and starch, the former is the raw material of testosterone, and the latter has high GI. These foods are hot foods and will stimulate skin inflammation.

7. Appropriate supplementation of vitamins and trace elements.

In addition to diet conditioning, I also added some trace elements, such as zinc, vitamin B and vitamin C. It is not recommended to take zinc and vitamin B for a long time, and attention should be paid to avoiding excessive intake. This is not a required option. Eating is the same, so brands are not recommended. Everyone can choose within their own economic strength.