Ngaba ukhe wazibuza ukuba kutheni, nangona ukhathalela ulusu lwakho ngazo zonke iintlobo zeemveliso, usafumana ukuqhambuka kwe-acne? Impendulo inokuba isondele kakhulu kunokuba ucinga: kwi ukutya kwemihla ngemihlaUkutya okutyayo yonke imihla kunokuba ne impembelelo ngqo kwinkangeleko yolusu lwakho, impilo, kunye notyekelo lokuphuhlisa amabala kunye namaqhakuva, nangona eli khonkco alisoloko licacile okanye lifana kumntu wonke.
Kangangeminyaka, ubudlelwane phakathi kokutya kunye ne-acne buye babangela ingxoxo eninzi. phakathi kweengcali, izigulane kunye nabantu abanomdla, kodwa izifundo zamva nje kunye namava ekliniki avumelana ngento enye: iipateni ezithile zokutya kunye namaqela okutya angakwazi zenza mandundu, zibangele, okanye ziqhubele phambili ukuqhambuka kwamaqhakuva kwabafikisayo nakubantu abadala.
Kutheni ezinye ukutya zinokubangela amaqhakuva?
I-acne sisifo esinzima sokuvuvukala echaphazela iyunithi ye-pilosebaceous, oko kukuthi, iseti yeenwele kunye namadlala e-sebaceous esikhumbeni. Ukubonakala kwayo kubangelwa indibaniselwano yezinto ezahlukeneyo: i-genetic predisposition, utshintsho lwamahomoni, uxinzelelo, ungcoliseko, indlela yokuphila, kwaye, ngokunyuka, ukutya. Ukutya kunokuchaphazela oku ngeendlela ezininzi:
- Impembelelo kwimveliso ye-sebum: unayo Ukutya okungafanelekanga Iyakwazi ukuvuselela i-sebaceous gland kwaye yandise ubuninzi kunye nomgangatho weoli eveliswa lusu.
- Utshintsho lweHormonal: Ukutya okuthile kuchaphazela amanqanaba e-insulin, i-IGF-1 (i-insulin-efana ne-factor factor) kunye namanye amahomoni abandakanyekayo kwi-sebum secretion kunye nokuvuselelwa kweeseli.
- Ukuvuvukala kwenkqubo: Ukusetyenziswa kwemveliso ye-ultra-processed, ishukela, i-saturated okanye i-trans fats ikhuthaza iinkqubo ezivuthayo, kungekhona nje ngaphakathi kodwa kunye ne-cutaneous.
- Isithintelo kunye nokwanda kwebhaktheriya: Olunye ukhetho lokutya lunokukhuthaza ukubunjwa kweeplagi zekeratin kunye nokwanda kweebhaktheriya ezibandakanyekayo kwi-acne.
Nangona ukutya kuphela akuqhelekanga kuphela unobangela we-acne, inokwenza umahluko kubantu abanemizila yemfuza, abaneengxaki zehomoni, okanye abatyhubela amaxesha oxinezeleko, ukufikisa, okanye utshintsho ebomini.
Iicarbohydrate ezisulungekileyo kunye neeswekile: olona tshaba luthe cwaka
Enye yezona zinto ziphindaphindiweyo kwaye zixhaswa zizifundo zamva nje Lo ngumphumo ombi we-high-glycemic index yokutya kunye noshukela ococekileyo. Eli qela libandakanya iimveliso ezifana:
- Isonka esimhlophe kunye neepastries zamashishini
- Iilekese, iilekese, iicaramel kunye neekeyiki
- Iziselo ezithambileyo ezineswekile kunye neziselo zamandla
- Iicereals ezilungiselelwe isidlo sakusasa
- Iikuki, amashwamshwam aswiti kunye neejusi ezipakishiweyo
- Irayisi emhlophe kunye neetshiphusi
Kutheni oku kutya kukhuthaza amaqhakuva? Ukuba zizityebi kwiiswekile ezilula kunye nesitatshi esenziwe kakhulu, zibangela i-spikes ngokukhawuleza kwi-glucose yegaziOku kunyanzela umzimba ukuba ukhulule i-insulin eninzi, kwaye i-insulin ephakanyisiweyo ivuselela ukuveliswa kwe-IGF-1, ihomoni eyandisa umsebenzi we-sebaceous gland kunye nokwanda kweeseli zesikhumba. Isiphumo: Ukugqithisa kwe-sebum, ii-pores ezivaliweyo kunye neemeko ezifanelekileyo ukuvuvukala kunye nokuphuhliswa kwezilonda ze-acne.
Izifundo ezininzi ze-epidemiological baye bafumanisa ukuba abantu abatya ukutya okusekwe kwi ukutya kwendalo, ukutya okuziinkozo, iziqhamo kunye nemifuno Ukutya okutsha kunamaqondo aphantsi kakhulu e-acne, ngelixa abo balandela ukutya kwaseNtshona okutyebileyo kukutya okucutshungulwayo. ubunzima ngakumbi le meko yolusu.
Ziziphi ezinye iindlela ezikhoyo?
Esikhundleni sokuphelisa i-carbohydrates ngokupheleleyo, khetha i-grain-grain, iinguqulelo ezicutshungulwayo ezincinci. Iimbotyi, i-oats, irayisi emdaka, iquinoa, iitapile eziphekiweyo okanye ibhatata Banika amandla ngaphandle kokuvelisa i-insulin spikes ebukhali, ukugcina amanqanaba e-hormone ezinzileyo kunye nokuphucula ukubonakala kwesikhumba.
Ubisi: ubudlelwane obuphikisanayo kodwa obufanelekileyo
Indima yeemveliso zobisi ekuphuhliseni i-acne Kuye kwaba ngumxholo wempikiswano enkulu, kodwa ubungqina bangoku bubonisa ukuba ukusetyenziswa kwayo, ngakumbi ubisi oluncitshisiweyo kunye neemveliso ezinamafutha aphantsi, kunokunyusa ukuqhambuka kwabantu abaxhomekeke ngaphambili.
- Ubisi lwenkomo kunye nobisi oluncitshisiweyo
- Iitshizi ezitsha kwaye zinyangisiwe
- I-yogurts (ingakumbi ishukela okanye i-skimmed)
- Iidessert zobisi kunye ne-ice creams
Yintoni isayensi emva kolu mbutho? Ubisi luqulethe i-hormonal precursors kunye nezinto zokukhula ezinokukhuthaza ukuveliswa kwe-sebum kunye nomsebenzi we-sebaceous gland. Ngaphaya koko, iimveliso ezicoliweyo nezingamafutha aphantsi zihlala zineswekile eyongeziweyo, ethi, njengoko sesibonile, nayo inegalelo kule ngxaki. Olunye uphando lubonisa ukuba i-hormones yendalo ebisi (engapheliswanga yinkqubo ye-pasteurization) inokunyusa ukwanda kweeseli zesikhumba, ezikhuthaza ukuvala i-pore.
Kumakhwenkwe kunye namantombazana afikisayo, kunye nabasetyhini abane-polycystic ovary syndrome (PCOS), ukusetyenziswa kobisi okuphezulu kudla ngokunxibelelana neemeko ezininzi kunye nobunzima obukhulu be-acne. Asingabo bonke abantu abasabela ngendlela efanayo.Abanye abantu banokutya ubisi ngaphandle kweengxaki, ngelixa abanye beqaphela ukuphuculwa okucacileyo xa benciphisa okwethutyana okanye beyiphelisa.
Yintoni omele uyenze ukuba ufuna i-calcium?
Kukho ezinye iindlela ezinempilo ukuhlangabezana neemfuno zakho ze-calcium kunye ne-vitamin D: iintlanzi ezincinci ezifana ne-anchovies okanye i-sardines, i-almonds, imbewu yesesame, i-legumes, isipinatshi, iziselo eziphuculweyo ezisekelwe kwizityalo, okanye ukukhanya kwelanga okwaneleyo (ubulumko kunye nokulawulwa).
Ukutya okukhawulezayo, ukutya okucutshungulweyo, kunye namafutha agqithisiweyo: iintshaba zolusu
Ukwanda kokutya kwaseNtshona, isityebi ekutyeni okucutshungulwayo, ukutya okukhawulezayo kunye namafutha aphantsi, kunjalo ezinxulumene ngqo ngokunyuka kwee-pathologies ezivuthayo ezifana ne-acne.
- Iifries zaseFransi, iihambhega, iipizza, iidonathi
- I-pastries ye-industrial, i-snacks epakishweyo
- Iziselo ezibandayo, iisosi kunye nokutya okulungisiweyo
- Ukutya okuphezulu kwi-trans kunye ne-saturated fats
Ezi zikhetho zokutya Abagcini nje ngokuswela izondlo ezinenzuzo (iivithamini, iiminerali, i-antioxidants), kodwa ziphinde zizaliswe ngamafutha angenampilo, ityuwa, kunye noshukela, izinto ezikhuthaza ukuvuvukala kwenkqubo kunye nokuguqula i-intestinal microbiota, omnye umdlali obalulekileyo kwimpilo yesikhumba.
I-Hydrogenated okanye i-trans fats, ekhoyo kwi-snacks eninzi yamashishini kunye neelekese, iyabandakanyeka impendulo yokuvuvukala kwesikhumba kwaye, nangona zingavelisi ngokuthe ngqo amanqatha kwi-pores, zenza indawo eyenza ukuba kube nzima ukubuyiswa, ukukhuthaza ukubonakala kwamaqhakuva, ama-blackheads kunye nama-pustules.
Itshokolethi, isono okanye intsomi?
Kwiminyaka emininzi, itshokholethi iye yatyholwa ngokubanzi ngokubangela amaqhakuva kunye namaqhakuva. Nangona kunjalo, Izifundo ezinzima kakhulu zibonisa ukuba ukubandakanyeka kwayo kuxhomekeke kuhlobo lwetshokolethi kunye nezithako zayo ezongezelelweyo.Itshokholethi enomxholo ophezulu wecocoa (ngaphezu kwe-85%) iqulethe i-antioxidants enenzuzo kwaye inokunceda ekunciphiseni ukudumba. Nangona kunjalo, iitshokholethi ezininzi zorhwebo ziqulethe iswekile eninzi kunye nobisi, ngoko ke ziyakwazi ukwenza njenge-trigger, ngakumbi ukuba idliwe ngokugqithisileyo. Ingxaki, ngaphezu kwekoko, ikwiswekile neemveliso zobisi ezihamba nayo..
Okunye ukutya okunokuchaphazela kakubi ulusu
- Utywala: Ukusetyenziswa rhoqo kuchaphazela ukusebenza kwesibindi, kuthintele ukupheliswa kwee-toxins, dehydrates kunye nokunciphisa ulusu, ukudala indawo ehambelana nokuvuvukala, i-pigmentation engalinganiyo kunye nokwakheka kweepimples.
- Ukutya okunetyuwa kunye nesodium ephezulu: Zikhuthaza ukugcinwa kolwelo kwaye zikhuphe amanzi eluswini, ziwenza adumbe kwaye abonakale kancinci, nto leyo enokwandisa ezinye iimpawu zamaqhakuva.
- Iziqholo kunye neziqholo: Kubantu abasesichengeni, ukutya okuneziqholo kunokwandisa imithambo yegazi, kwandise ukudumba, kwaye kukhuthaze ukuqhambuka kwamaqhakuva.
- Iisoseji kunye nenyama ebomvu ecoliweyo: Zisenokuba neehomoni kunye nezongezo eziguqula ibhalansi yehomoni yomzimba, ukwandisa ukuvuvukala kunye nokuba nokwenzeka kwamaqhakuva.
- Ukutya kwaselwandle: Isityebi kwi-iodine, ukugqithisa kwayo kunokubangela ukuqhambuka kwabantu abathintekayo, ngaphezu kokutya okugqithisileyo.
- Iijusi zamashishini kunye nesmoothies: Bavame ukuba neswekile eninzi kunye nefiber encinci, ebangela i-insulin kunye nokuveliswa kwe-sebum yesikhumba.
Izinto ezinobungozi ezingezizo ezokutya ezandisa i-acne
Ukutya sisiqwengana nje esinye sephazili. Ezinye izinto zidlala indima ebalulekileyo ekubonakaleni nasekuqhubekeni kwe-acne.:
- I-Genetic predisposition kunye nembali yosapho
- Utshintsho lweHormonal: ukufikisa, ukuya exesheni, ukukhulelwa, i-polycystic ovary syndrome
- Ubunzima obugqithisileyo kunye nokutyeba: Zombini zichaphazela ubuntununtunu be-insulin kunye nomsebenzi wehomoni.
- Uxinzelelo olungapheliyo kunye nokungabikho kokulala: Banyusa i-cortisol kunye ne-androgens, beyenza mandundu imeko.
- Amayeza athile, usulelo, kunye nokuphazamiseka kwemetabolism okanye i-thyroid
- Ukungacoceki kobuso kunye nemikhwa emibi (efana nokuchukumisa ubuso bakho okanye ukungacoci ulusu lwakho emva kokuzilolonga)
Ukutya kunye nemikhwa enceda ukukhusela i-acne kunye nokuphucula ulusu
Kanye njengoko kukho ukutya okufuneka uphephe, Zininzi ezinokuthi zibe ngamaqabane akho angcono ukubonisa ulusu olukhanyayo ngaphandle kokuqhambuka.:
- Iziqhamo nemifuno emitsha: Ama-oranges, amajikijolo, i-broccoli, izaqathe, isipinashi kunye neetamatato zibonelela ngeevithamini, i-antioxidants, kunye neemaminerali ezilwa nokuvuvukala kunye nokukhuthaza ukuvuselelwa kweeseli.
- Amazimba: Irayisi eBrown, i-oats, iquinoa, kunye nesonka sengqolowa esipheleleyo sizinzisa iswekile yegazi kunye nokuphucula imeko yehomoni.
- Iprotheyini ebhityileyo: Intlanzi eluhlaza, inkukhu engenasikhumba, i-tofu, kunye nemifuno zibonelela ngezondlo ngaphandle kwamafutha amaninzi angenampilo.
- Ukhetho olusekwe kwizityalo endaweni yobisi: ialmond, oat, coconut okanye ubisi lwesoya, ngakumbi etyetyiswe ngecalcium kunye nevithamin D.
- Amandongomane kunye nembewu: Iialmond, i-chia okanye imbewu ye-flax, kunye ne-walnuts zizityebi kwi-omega-3 kunye ne-antioxidants ezikhuthaza ukusebenza kwesikhumba kunye nokunciphisa ukuvuvukala.
Ezinye izongezo ezinomdla ezinobungqina beklinikhi kwaye zinokunceda (usoloko udibana nengcali): i-zinc, i-berberine (i-antibiotic yendalo) okanye i-diindolylmethane (DIM) evela kwimifuno ye-cruciferous, i-hormonal regulator.
Iingcebiso ezisebenzayo zokulawula i-acne ngokutya
- Ziphephe i-sugar spikes ukugcina ukutya okutyebileyo kwifiber kunye nokutya okuncinci okucutshungulweyo.
- Ulinganisela indlela ozisebenzisa ngayo iimveliso zobisi, ngakumbi ezo zicoliweyo okanye ezenziwe switi.
- Yandisa umthamo wakho wamanzi kunye nokucoca infusions ukuphucula umsebenzi wokuphelisa i-toxins.
- Gcina idayari yokutya ukukunceda ukuba uchonge izinto ezikubangela ukuba uqhambuke amaqhakuva.
- Musa ukucinga malunga nokuphelisa amaqela okutya nge-100%.Into ebalulekileyo kukugcina ibhalansi kwaye uqaphele indlela ulusu lwakho oluphendula ngayo.
- Qhagamshelana nedermatologist okanye isondlo ukuba i-acne iyaqhubeka okanye iba nzima nangona uphucula ukutya kwakho.
Imibuzo edla ngokubuzwa kunye neentsomi ziphelisiwe
- Ngaba i-acne inokupheliswa ngokutshintsha ukutya kwakho wedwa? Hayi. Inemvelaphi yezinto ezininzi kunye nokutya kuphela enye yezinto ezibalulekileyo.
- Ngaba itshokolethi ecocekileyo ibangela amaqhakuva? I-chocolate ye-cocoa ephezulu ayizange iboniswe ukuba yingxaki ngaphandle kweshukela elongezelelweyo kunye nobisi.
- Ngaba ukutya okumangalisayo kuphelisa i-acne kwiintsuku ze-3? Akukho zilungiso zikhawulezayo. Ukuphuculwa kwesikhumba kuthatha iiveki okanye iinyanga zemikhwa engaguqukiyo.
- Ngaba kufuneka ndiluphelise lonke ubisi? Kuphela ukuba ufumanisa ukuba zikwenza uzive umbi. Ungazama ukuzisusa iiveki ezimbalwa kwaye uvavanye utshintsho lwesikhumba sakho.
I-acne ingaphezulu komcimbi wobuhle obulula kwaye imvelaphi yayo inzima kwaye ingumntu.. Qaphela ukutya kwakho, ukunciphisa iswekile, ukutya okucutshungulwayo kunye neemveliso zobisi, kwaye ugxininise ekutyeni okunempilo entsha kunye ne-anti-inflammatory Inokukunceda ulusu olunempilo, kodwa into ebalulekileyo kukuhlala ulungelelanisa la macebiso kwimikhwa yakho yobuqu kunye neemfuno ezithile. Akukho ukutya okulinganayo; ulusu ngalunye lulodwa. Hlala ungaguquguquki, ube nomonde, kwaye ukuba unawo nawaphi na amathandabuzo okanye ukuba ulusu lwakho luba mandundu, funa isikhokelo sedermatologist okanye ingcali yezondlo ezikhethekileyo ukuze wenze ukutya kwakho kube ngokwakho kwaye uphucule impilo yakho kunye nempilo yengqondo.