Pamusoro 7 Kudya Kunogona Kukonzeresa Acne

Zvemukati

• 1. Yakanatswa Zviyo neShuga
• 2. Dairy Zvigadzirwa
• 3. Fast Food
• 4. Kudya Kwakapfuma muOmega-6 Mafuta
• 5. Chokoreti
• 6. Gorosi Protein Powder
• 7. Chikafu Chaunonzwisisa
• Zvekudya Pane kudaro
• Icho Chinokosha

Acne chinhu chakajairika cheganda chinokanganisa vangangoita gumi muzana yevagari venyika ().

Zvinhu zvakawanda zvinopa kukura kweacne, kusanganisira sebum uye keratin kugadzirwa, hutachiona hunokonzera acne, mahormone, akavhara pores uye kuzvimba ().

Iko kubatana pakati pekudya uye acne kwave nekukakavara, asi ongororo ichangoburwa inoratidza kuti chikafu chinogona kutora chinzvimbo chakakosha mukusimudzira acne ().

Chinyorwa ichi chichaongorora zvekudya zvinomwe zvinogona kukonzera acne uye kurukura kuti sei mhando yekudya kwako ichikosha.

1. Yakanatswa Zviyo neShuga

Vanhu vane acne vanowanzoshandisa yakawanda yakanatswa makabhohaidhiretsi pane vanhu vane mashoma kana vasina acne (,).

Chikafu chakapfuma mumakabohydrate akacheneswa anosanganisira:

• Chingwa, makeke, zviyo kana madhiri akagadzirwa neupfu chena
• Pasita yakagadzirwa nefurawa chena
• Mucheka muchena uye mupunga manoni
• Sodas nezvimwe zvinwiwa zvinotapira zvine shuga
• Zvinotapira senge nzimbe, mapira manyuchi, uchi kana agave

Imwe ongororo yakawana kuti vanhu vaigara vachidya mashuga akawedzera vaive ne30% panjodzi yekukura mburwa, nepo avo vaigara vachidya makeke nemakeke vaive ne20% njodzi huru ().

Iyi njodzi yakawedzera inogona kutsanangurwa nemhedzisiro yakanatswa mahydrohydrate ane shuga yeropa uye insulin mazinga.

Makabhohydrate akacheneswa anodhonzwa nekukurumidza mukati meropa, iro rinosimudza mashuga eropa nekukurumidza. Kana shuga yeropa ikwira, insulin mazinga anomukawo kubatsira kuvhara shuga yeropa kubva muropa uye kupinda mumaseru ako.

Zvisinei, zvakakwirira zve insulini hazvina kunaka kune avo vane acne.

Insulin inoita uyerogen mahormone ave anoshanda uye inowedzera insulin-senge kukura chinhu 1 (IGF-1). Izvi zvinopa kukura kweacne nekugadzira maseru eganda kukura nekukurumidza uye nekusimudzira kugadzirwa kwe sebum (,,).

Kune rimwe divi, kudya kwakaderera-glycemic, uko kusingasimudzi mashuga eropa kana insulin mazinga, zvine chekuita nekudzora acne kuomarara (,,).

Nepo kutsvagurudzwa kwenyaya iyi kuri kuvimbisa, zvakawanda zvinodiwa kuti uwedzere kunzwisisa kuti macarhydrate akacheneswa anobatsira sei kuita acne.

Pfupiso Kudya yakawanda yemakabohydrate akakwenenzverwa kunogona kuwedzera shuga yeropa uye insulin mazinga uye zvinobatsira mukusimudzira acne. Zvisinei, kumwe kutsvagurudza kunodiwa.

2. Dairy Zvigadzirwa

Zvidzidzo zvakawanda zvakawana chinongedzo pakati pezvigadzirwa zvemukaka uye kuomarara kweacne mune vechidiki (,,,).

Zvidzidzo zviviri zvakawana zvakare kuti vechidiki vakuru avo vaigara vachinwa mukaka kana ayizi kirimu vaive nekana mukana wekurwara neacne (,).

Nekudaro, izvo zvidzidzo zvakaitiswa parizvino hazvina kunge zviri zvemhando yepamusoro.

Tsvagiridzo kusvika parinhasi yakanyanya kutarisa kune vechidiki nevakuru vechidiki uye yakangoratidza kuwirirana pakati pemukaka neacne, kwete chikonzero uye hukama hukama.

Izvo hazvisati zvanyatsojeka kuti mukaka ungabatsire sei mukuumbwa kweacne, asi kune akati wandei mazano akataurwa.

Mukaka unozivikanwa kuwedzera insulini mwero, yakazvimirira pamhedzisiro yayo pashuga yeropa, izvo zvinogona kukuvadza acne acne (,,).

Mukaka weCow unewo maamino acids ayo anokurudzira chiropa kuburitsa yakawanda IGF-1, iyo yakabatana nekuvandudzwa kweacne (,,).

Kunyangwe paine fungidziro yekuti nei kunwa mukaka kunogona kukuvadza acne, hazvizivikanwe kana dairy inotamba yakanangana nebasa. Dzimwe tsvagurudzo dzinodiwa kuti uone kana paine huwandu chaihwo kana mhando yemukaka iyo inogona kuwedzera acne.

Pfupiso Kugara uchidya zvigadzirwa zvemukaka zvine hukama nekuwedzera kweacne kuomarara, asi hazvina chokwadi kana paine chikonzero uye hukama hukama.

3. Fast Food

Mhezi dzakabatana zvakanyanya nekudya chikafu chekuMadokero chakazara macalorie, mafuta uye akacheneswa makabhohaidhiretsi (,).

Zvekukurumidza zvekudya zvinhu, zvakaita sema burger, nuggets, imbwa dzinopisa, french fries, sodas uye milkshakes, ndiwo mainstays echinyakare kudya kweWestern uye anogona kuwedzera acne acne.

Imwe ongororo yevanopfuura zviuru zvishanu vechidiki vechiChinese nevakuru vechidiki vakawana kuti kudya kwemafuta ane huwandu kwakabatana ne43% yakawedzera njodzi yekuvandudza acne. Kugara uchidya chikafu chinokurumidza chakawedzera njodzi ne17% ().

Chidzidzo chakasiyana chevarume mazana maviri nemazana matatu veTurkey vakawana kuti kugara uchidya burger kana masoseji kwakabatana ne24% yakawedzera njodzi yekuvandudza acne ().

Hazvina kujeka kuti nei kudya chikafu chinokurumidza kuchiwedzera njodzi yekukura acne, asi vamwe vaongorori vanofunga kuti zvinogona kukanganisa maitiro ekutaura uye nekuchinja huwandu hwehomoni nenzira inosimudzira kukura kwechigamba (,,).

Nekudaro, zvakakosha kuti uzive kuti yakawanda yekutsvagisa nezvekutsanya chikafu uye acne yakashandisa yega-yakataurwa data. Rudzi urwu rwekutsvagisa runongoratidzira mapatani edhayeti tsika uye neacne ngozi uye hairatidze kuti chikafu chinokurumidza chinokonzera acne Nekudaro, kumwe kutsvagurudza kunodiwa.

Pfupiso Kugara uchidya chikafu chinokurumidza kwave kwakanangana nenjodzi yakawedzera yekuvandudza acne, asi hazvisi pachena kana zvichikonzera acne.

4. Kudya Kwakapfuma muOmega-6 Mafuta

Kudya kune huwandu hwakawanda omega-6 fatty acids, senge zvakajairwa kudya kwekuMadokero, zvakabatanidzwa nekuwedzera kwehuwandu hwekuputika uye acne (,).

Izvi zvinogona kuve nekuti chikafu chekuMadokero chine huwandu hwakawanda hwezviyo uye soy mafuta, ayo akapfuma mu omega-6 mafuta, uye zvishoma zvekudya zvine omega-3 mafuta, sehove nema walnuts (,).

Uku kusaenzana kwe omega-6 uye omega-3 fatty acids inosundira muviri kuita unopisa nyika, izvo zvinogona kukuvadza acne acne (,).

Zvakare, kuwedzera ne omega-3 fatty acids kunogona kudzora nhanho dzekuputika uye kwawanikwa kudzora acne kuomarara ().

Nepo hukama huri pakati pe omega-6 fatty acids uye acne chiri kuvimbisa, hapasati paitwa ongororo dzakarongedzwa pamusoro penyaya iyi, uye kumwe kutsva kunodiwa.

Pfupiso Kudya kwakapfuma mu omega-6 fatty acids uye yakaderera mu omega-3s iri pro-kuzvimba uye inogona kukuvadza acne, asi kumwe kutsva kunodiwa.

5. Chokoreti

Chokoreti yave kufungidzirwa acne acne kutanga kubva kuma1920, asi kusvika parizvino, hapana kubvumirana kwasvika ().

Ongororo dzinoverengeka dzisina kurongwa dzakabatanidza kudya chokoreti nenjodzi yakawedzera yekuvandudza acne, asi izvi hazvina kukwana kuratidza kuti chokoreti inokonzera acne (,).

Imwe ongororo ichangoburwa yakawana kuti varume vane huturu-vanowanza vanodya magiramu makumi maviri neshanu e 99% chokoreti yakasviba zuva nezuva vaive nenhamba yakawedzera yemakemikari maronda mushure memasvondo maviri chete ().

Chimwe chidzidzo chakawana kuti vanhurume vakapihwa macapsuleti e100% cocoa poda zuva nezuva vaive nemaronda ezve acne zvakanyanya mushure mevhiki rimwe zvichienzaniswa nevakapihwa placebo ().

Chaizvoizvo nei chokoreti inogona kuwedzera acne haina kujeka, kunyange hazvo imwe ongororo yakawana kuti kudya chokoreti kwakawedzera kugadzirisazve kwema immune system kune mabhakitiriya anokonzera acne, izvo zvinogona kubatsira kutsanangura izvi zvakawanikwa ().

Nepo kutsvagurudza kwazvino kuchitsigira chinongedzo pakati pekokoreti yekushandisa uye acne, zvinoramba zvisina kujeka kana chokoreti ichinyatso kukonzera acne.

Pfupiso Tsvagiridzo yekutsvagisa inotsigira chinongedzo pakati pekudya chokoreti nekugadzira acne, asi zvikonzero nei uye kusimba kwehukama kuchiri kujeka.

6. Gorosi Protein Powder

Whey protein inozivikanwa yekuwedzera yekudya (,).

Iyo ipfuma sosi yeamino acids leucine uye glutamine. Aya maamino acids anoita kuti maseru eganda akure uye agovane nekukurumidza, izvo zvinokonzeresa pakuumbwa kwemacne (,).

Iyo amino acids mu whey protein inogona zvakare kukurudzira muviri kuti ubudise huwandu hwakakwira hwe insulin, iyo yakabatanidzirwa nekuvandudzwa kweacne (,,).

Akawanda nyaya dzenyaya dzakaratidza kubatana pakati pe Whey protein yekushandisa uye acne muvarume vatambi (,,).

Chimwe chidzidzo chakawana kuwirirana kwakananga pakati peacne kuomarara uye huwandu hwemazuva pane whey protein anowedzera ().

Izvi zvidzidzo zvinotsigira chinongedzo pakati pe Whey protein neacne, asi kutsvagurudza kwakawanda kunodiwa kuti uone kana whey protein inokonzera acne.

Pfupiso Chishoma che data chinoratidzira chinongedzo pakati pekutora whey protein powder uye kugadzira acne, asi kumwe kutsvagisa kwepamusoro-soro kunodiwa.

7. Chikafu Chaunonzwisisa

Izvo zvave zvichirondedzerwa kuti acne iri, pamudzi wayo, chirwere chinoputira (,).

Izvi zvinotsigirwa nenyaya yekuti anti-anogumbura zvinodhaka, senge corticosteroids, ndiwo marapiro anoshanda kune akakomba acne uye kuti vanhu vane acne vakakwidziridza mwero wekuputira mamorekuru muropa ravo (,,).

Imwe nzira yekuti chikafu chingakonzera kuzvimba ndechekudya kunzwisisika, inozivikanwawo sekunonoka hypersensitivity reaction ().

Kunzwa kwekudya kunoitika kana immune system yako ikaratidza zvisirizvo chikafu sekutyisidzira uye yobva yatanga kurwisa masoja pazviri ().

Izvi zvinoguma nematanho akakwirira epro-inflammatory mamorekuru anotenderera mumuviri wese, izvo zvinogona kuwedzera acne ().

Sezvo paine chikafu chisingaverengeke icho immune system yako yaigona kuita kwazviri, nzira yakanakisa yekuziva yako yakasarudzika inokonzeresa ndeyekuzadza kudya kwekubvisa pasi pekutarisirwa kweanyoresa akapihwa chikafu kana wezvekudya zvinovaka muviri.

Kudya kudya kwekubvisa kunoshanda nekudzora kwechinguva huwandu hwezvikafu mune zvaunodya kuitira kuti ubvise zvinokonzeresa uye uwane zororo rezviratidzo, wobva warongedza zvekuwedzera chikafu kumashure uchitevera zviratidzo zvako uye uchitsvaga mapatani.

Kudya kwekunzwa kuyedzwa, senge Mediator Kuburitswa Kwayedza (MRT), kunogona kubatsira kuona kuti ndezvipi zvekudya zvinotungamira mukuzvimba zvine chekuita ne immune uye nekupa yakajeka nzvimbo yekutangisa kudya kwako ().

Ipo paine zvinoita sekunge pane hukama pakati pekuputika nemacne, hapana zvidzidzo zvakanyatsoongorora iro chairo basa rekushushikana kwechikafu mukusimudzira kwayo.

Ino inoramba iri nzvimbo inovimbisa yekutsvagisa kubatsira zviri nani kunzwisisa kuti chikafu, immune system uye kuzvimba zvinokanganisa sei kukura kweacne ().

Pfupiso Kudya kwekunzwa kwekuita kunogona kuwedzera huwandu hwekuputika mumuviri, izvo zvinofungidzirwa zvinogona kukuvadza acne. Nekudaro, hapana zvidzidzo kusvika parinhasi zvakaitwa pamusoro wenyaya.

Zvekudya Pane kudaro

Nepo chikafu chakurukurwa pamusoro chingakonzera kukura kweacne, kune zvimwe zvekudya uye zvinovaka muviri zvinogona kubatsira kuti ganda rako rijeke. Izvi zvinosanganisira:

• Omega-3 mafuta acids: Omega-3s inopesana nekuzvimba, uye kugara uchidya kwave kwakabatanidzwa nenjodzi yakadzikira yekuvandudza acne (,,).
• Probiotics: Probiotic inosimudzira ura hwakanaka uye yakaenzana microbiome, iyo inosanganisirwa nekuderedza kuzvimba uye yakaderera njodzi yekukura kweacne (,,,).
• Green tii: Green tii ine polyphenols iyo inosanganisirwa nekuderedza kuzvimba uye kudzikisa kugadzirwa kwe sebum. Green tii inotorwa yakawanikwa ichideredza acne kuomarara painoshandiswa kune iro ganda (,,,).
• Turmeric: Turmeric ine inorwisa-kupisa polyphenol curcumin, iyo inogona kubatsira kudzora shuga yeropa, kugadzirisa insulin senzwi uye kudzivisa kukura kwehutachiona hunokonzera acne, izvo zvinogona kudzikamisa acne (,).
• Vitamini A, D, E uye zinc: Izvi zvinovaka muviri zvinoita zvakakosha paganda uye hutano hwemuviri uye zvinogona kubatsira kudzivirira acne (,,).
• Paleolithic-dhayeti dhayeti: Kudya kwePaleo kwakapfuma mune dzakaonda nyama, michero, miriwo uye nzungu uye yakaderera muzviyo, dairy uye bhinzi. Ivo vakave vachibatanidzwa neshuga yakaderera yeropa uye insulin mazinga ().
• Kudya kweMediterranean-dhayeti: Kudya kweMediterranean kune michero yakawanda, miriwo, zviyo zvese, nyemba, hove nemafuta emuorivhi uye yakaderera mumukaka nemafuta akazara. Izvo zvave zvakare zvakabatanidzwa nekuderedzwa acne acne kuomarara ().

Pfupiso Kudya chikafu chakapfuma mu omega-3 fatty acids, maprobiotic, girini tii, michero nemiriwo zvinogona kudzivirira kubva mukuvandudzwa kwemakemikari. Vitamini A, D uye E, pamwe neinc, zvinogona kubatsira kudzivirira acne.

Icho Chinokosha

Nepo kutsvagisa kwakabatanidza zvimwe zvekudya kune imwe njodzi yekuvandudza acne, zvakakosha kuti uchengete mufananidzo muhombe.

Zvekudya zvese mapatani anogona kuve nehukuru hwehutano paganda pane kudya - kana kusadya - chero chimwe chikafu.

Zvichida hazvidiwe kuti udzivise zvachose chikafu chose chakabatanidzwa neacne asi zvozvidya uchienzanisa nezvimwe zvekudya zvine huturu zvakakurukurwa pamusoro.

Tsvagiridzo yezvekudya uye acne haina kusimba zvakakwana kuti iite zvekurudziro zvekudya panguva ino, asi kutsvagurudza mune ramangwana kuri kuvimbisa.

Panguva ino, zvinogona kubatsira kuchengetedza danda rekudya kuti utarise mapatani pakati pezvikafu zvauri kudya uye hutano hweganda rako.

Iwe unogona zvakare kushanda neyekunyoresa dietitian kune mamwe mazano akasarudzika.