Kudya Kwakanyanya uye Zvokuwedzera zveAcne Vulgaris (Hormonal Acne)

Zvemukati

• Chii chinonzi acne vulgaris?
• Chii chinokonzera acne?
• Iwo akanyanya matipi ekudya ekudzora acne
• Idya yakakwana shuga yekudzora shuga
• Edza kucheka dairy uye whey protein
• Idya zvakanyanya zvakakwana, chikafu-chakakora chikafu
• Chikafu chekudya uye chekudzivirira
• Chikafu nezvinwiwa kuti unakirwe
• Zvekudya uye zvinwiwa zvekudzivirira
• Anogona here kuwedzera zvinobatsira kurapa acne?
• Acne yave ichibatanidzwa neakaderera mavhitamini D mazinga
• Green tii inogona kudzikira mburwa maronda
• Zvimwe zvinowedzera izvo zvinogona kubatsira
• Zvimwe zvekufunga
• Chinokosha

Isu tinosanganisira zvigadzirwa zvatinofunga zvinobatsira kuvaverengi vedu. Kana iwe ukatenga kuburikidza nehukama pane ino peji, isu tinogona kuwana diki komisheni. Heano maitiro edu.

Kana uine acne, hausi wega. Acne vulgaris - inowanzozivikanwa seacne - inokanganisa kusvika pamakumi masere muzana evanhu pane imwe nguva pakati pemakore gumi nerimwe kusvika makumi matatu (,,,).

Acne, kunyanya yechikuru acne, inowanzozonzi mahormone acne. Mahormone, pamwe nezvimwe zvinhu zvakawanda, zvinosanganisira mabhakitiriya, ganda maseru zvisina kujairika, genetics, uye nhanho dzepfungwa, zvinoita basa mukufambira mberi kwayo.

Kunyangwe mamiriro acho achiwanzo kurapwa nemishonga, mararamiro ehupenyu, kusanganisira dhayeti yako, inogona kutora chikamu chine simba mukudzora uye kudzikisa zviratidzo.

Chinyorwa ichi chinoongorora chakanyanya chikafu cheacne, kusanganisira chikafu chekudya uye kudzivirira, pamwe nekuwedzera izvo zvinogona kubatsira.

Chii chinonzi acne vulgaris?

Acne vulgaris, kana acne, chirwere cheganda chinoratidzwa ne blackheads, machena, kuzvimba, kuputika, ganda dzvuku, uye dzimwe nguva maronda akadzika.

Yakarongedzwa zvinoenderana nekuomarara kwayo ():

• Nyoro nyoro: asiri-anogumbura maronda, mashoma ekuzvimba maronda, kana ese ari maviri
• Mwero acne: mamwe maronda ekuzvimba, dzimwe nguva maqhumu - akaomarara, maronda anorwadza, kana ese ari maviri, uye nekupora zvishoma
• Yakakura acne: maronda akanyanya ekuzvimba, maqhumu, kana ese ari maviri, uye vanga, rinoramba riine mwero acne risina kuvandudzwa nemushonga mushure memwedzi mitanhatu, kana chero acne rinokonzeresa kushungurudzika kwepfungwa.

Mhezi dzinowanzoitika muzvikamu zvemuviri wako zvine zvipembenene zvinopinza, izvo zvidiki zvinogadzira mafuta zvinokanganiswa nemahomoni. Izvi zviripo pachiso chako, musana, chifuva, mutsipa, uye kumusoro maoko ().

Zviitiko zvakakomba zveacne zvinogona kutungamira mukushatisa, kuora zvachose kweganda uye kushushikana kwakanyanya kwemoyo kunogona kutungamira mukushushikana uye kurega kubva kumagariro ().

Kunyangwe mamiriro acho akajairika mukati memakore ekuyaruka, anogona kuenderera kuve munhu mukuru, uye vamwe vanogona kutombozviona hupenyu hwavo hwese ().

Chii chinokonzera acne?

Izvo zvinhu zvinotungamira kune acne zvakaomarara uye multifactorial.

Genetic predisposition, kuchinja kwehormone kunotungamira kune yakawandisa sebum kana kugadzirwa kwemafuta kubva mumatope akasimba, kuzvimba, follicular hyperkeratinization, uye bhakitiriya colonization zvinogona kukonzera acne.

Follicular hyperkeratinization - kana kudonhedzwa kusingaenzanisike kwemasero eganda easisious gland uye chikamu chepamusoro chebvudzi follicles padyo nekuvhurwa kwepore - inoonekwa sechikonzero chikuru.

Aya maseru eganda anovhara iyo pore uye anogadzira izvo zvinonzi mune zvekurapa inonzi microcomedone (7, 8).

Propionibacterium acnes (P. acnes) bhakitiriya inowanzo kukura paganda rako.

Mune vanhu vane acne, inokura zvisingaite, izvo zvinotungamira mukuzvimba, kukuvara kweganda, follicular hyperkeratinization, uye shanduko ye sebum ().

Mahormone anoitawo basa rakakosha mukusimudzira acne, ndosaka ichigara ichinzi "mahormone acne." Izvo zvinowanzoitika panguva yekuyaruka nekuda kwekuwedzera mumitezo yebonde mahormone panguva yekuyaruka, zvisinei nemurume.

Vakadzi zvakare vanoona acne mushure mehupenyu inoenderana nekuchinja kwehomoni panguva yekuzvitakura, premenopause, uye kana uchishandisa mahormone ekuberekwa ().

Kuzvimba uye chikafu zvinofungidzirwa kuti zvinoitawo basa, asi vamwe vanopokana kuti chikafu hachina kukosha. Zvakadaro, pane humbowo hwakasimba hwekuti dzimwe shanduko dzekudya dzinoita musiyano mukurapa acne ().

Mhezi dzinogona zvakare kukonzerwa nemimwe mishonga uye kubatikana kwemakemikari ekuratidzira. Nekudaro, aya marudzi eacne akasiyana neacne vulgaris ().

Acne chirwere cheganda chinokonzerwa nezvinhu zvakawanda, zvinosanganisira shanduko yemahormone, mabhakitiriya, kuzvimba, hyperkeratinization, uye chikafu.

Iwo akanyanya matipi ekudya ekudzora acne

Kutsvagurudza kwakaratidza kuti kushandura dzimwe tsika dzekudya kunogona kudzora zvakanyanya acne zviratidzo.

Izvi zvinotevera nzira dzakanyanya-humbowo-dzekudzora acne kuburikidza nechikafu chako.

Idya yakakwana shuga yekudzora shuga

Kudzivirira kushanduka kweshuga muropa nekutevera yakaderera-glycemic-index dhayeti yekudzora acne ndiyo imwe dzidziso iyo yakawedzera simba musainzi yenyika.

Iyo glycemic index (GI) chiyero chekuti unononoka sei kana nekukurumidza chikafu chinokanda mashuga eropa rako.

Kusarudza chikafu chine GI yakakwira, senge pasoda, chena chingwa, zviwitsi, zviyo zvine shuga, uye ayizi kirimu, zvinokonzeresa kushanduka kweshuga muropa uye zvinogona kuwedzera acne ().

Kudya chikafu chine shuga kunowedzera huwandu hwe insulini, inova hormone inovharisa shuga kubva muropa rako uye kupinda mumaseru ako uko kwainogona kushandiswa simba. Izvi zvinokurudzira kuburitswa kwemamwe mahormone, senge insulin-senge kukura chinhu 1 (IGF-1).

Uku kuwedzera kwemahormone kunotungamira kune hyperkeratinization uye yakawandisa kugadzirwa kwe sebum, izvo zvinogona kukuvadza acne ().

Zvimwe zviongorori zvakaratidza kunatsurudzwa kwakanyanya muacne muvanhu vanotevera yakaderera-GI, yakakwira-protein chikafu (,).

Uyezve, kunyange acne yakapararira muvanhu vekuMadokero zvichitevera kudya kwakanyanya-kweGI kwakaremerwa nezvikafu zvine shuga, mamiriro acho anowanzoitika muhuwandu hwevanhu vanodya chikafu chechinyakare chisinga sanganise neshuga yakanatswa kana chikafu chakagadziriswa (,).

Naizvozvo, kucheka zvikafu zvine shuga uye zvinwiwa, pamwe nekarobhu yakakwenenzverwa, senge machena macasta, makeke, uye chingwa chena, zvinogona kugadzirisa zviratidzo zveacne.

Edza kucheka dairy uye whey protein

Inotumirwa kuti mukaka uye zvigadzirwa zvemukaka zvinokurudzira insulin kuchengetedzwa uye kugadzirwa kwehomoni, senge IGF-1, inozivikanwa kuti ndiyo inobatsira pakukurudzira acne ().

Kuongororwa kwezvidzidzo gumi nemana zvaisanganisira vana 78,529 nevana nevakuru vane makore manomwe kusvika makumi matatu vakaona kuti kunwiwa kwechero zvigadzirwa zvemukaka, kusanganisira mukaka, chizi, uye yogati - zvisinei nekuwanda kana huwandu - zvaive zvine chekuita nenjodzi huru yeacne ().

Imwe ongororo yezvidzidzo zvipfumbamwe muvanhu 71,819 yakaratidza kuti vanhu vanonwa mukaka vaive 16% vangangoita acne kubva kune avo vasina ().

Saizvozvo, tsvagiridzo inoratidza kuti kudya whey protein - protein - inotorwa nemukaka - inogona kuve yakabatana neacne.

Imwe yemwedzi miviri yekudzidza muvanhu makumi matatu vane makore gumi nemasere kusvika makumi mana nemasere yakacherekedza kuti kushandiswa kwe whey protein kwakabatana nekutanga kweacne ().

Dzinoverengeka nyaya dzezvidzidzo dzinotaura kusangana pakati pe Whey protein neacne zvakare (,,).

Idya zvakanyanya zvakakwana, chikafu-chakakora chikafu

Kutevera chikafu-chakakora, chinopesana-nekuzvimba chikafu ndiyo imwe yenzira dzakanakisa dzokurapa uye kudzivirira mburwa zvakasikwa. Zvichipa kuti kuzvimba kunokonzera acne, kusarudza chikafu chinodzora kuzvimba kwakakosha ().

Kusarudzira anti-anogumbura omega-3 mafuta masosi, akadai seakakora hove uye chia mhodzi, pamusoro payo inogona kuvhiringidza omega-6-akapfuma mafuta sosi senge canola uye soybean mairi anogona kudzora acne zviratidzo (,,,).

Kuzadza ndiro yako nemavara ane miriwo uye michero ndiyo imwe nzira yekudzora kuzvimba uye kudzikisa zviratidzo zveacne. Izvi zvekudya zvinounza anti-anogumbura antioxidants uye zvimwe zvakakosha ganda-zvinotsigira zvinovaka muviri, senge vhitamini C, kumuviri wako ().

Tichifunga nezvekuti acne yakabatana zvakanyanya nekudya kwekuMadokero kwakakwira muzvikafu zvakagadziriswa, kusarudza chikafu chizere uye kudzikisira kana kudzivirira zvigadzirwa zvakanatswa zvakakosha kana uchiedza kurapa mburwa yako kuburikidza nechikafu ().

Kudzora shuga yeropa, kudzikisira kana kutsemura mukaka uye mapuroteni, uye kuteedzera chikafu-chakazara, chikafu-chakakora kudya ndidzo dzimwe dzenzira dzakanakisa dzekurapa mburwa dzako zvakasikwa.

Chikafu chekudya uye chekudzivirira

Kutsvagurudza kunoratidza kuti chikafu chakanatswa, zvigadzirwa zvemukaka, uye zvine shuga zvikafu uye zvinwiwa zvinogona kunge zvichisanganiswa nekuvandudza acne uye kuwedzera zviratidzo zvaro.

Naizvozvo, zviri nani kudya zvakakwana, zvinovaka muviri.

Chikafu nezvinwiwa kuti unakirwe

• Muriwo: broccoli, sipinashi, kare, mhiripiri, zucchini, kolifulawa, karoti, beet, nezvimwe.
• Muchero: michero, grapefruit, maorenji, maapuro, ma cherries, mabhanana, mapeya, mazambiringa, mapichisi, nezvimwe.
• Mbeu dzese uye miriwo ine sitachi: Mbatata inotapira, quinoa, butternut squash, farro, mupunga wakasviba, oats, buckwheat, nezvimwe.
• Mafuta ane hutano: mazai akazara, maorivhi, makotapeya, nzungu, mhodzi, mabutiri emuti, mafuta ekokonati, nezvimwe.
• Kudyara-kwakavakirwa dairy dzimwe nzira: mukaka wecashew, mukaka weamondi, mukaka wekokonati, yogati yemakokonati, nezvimwe.
• Yakakwira-mhando mapuroteni: salmon, tofu, huku, turkey, mazai, hove, nezvimwewo.
• Mbesa: huku, nyemba nhema, nyemba, itsvo bhinzi, nezvimwe.
• Anti-anogumbura miriwo nezvinonhuwira: turmeric, sinamoni, nhema mhiripiri, parsley, garlic, ginger, cayenne, nezvimwe.
• Zvinwiwa zvisina kuviriswa: mvura, inopenya mvura, girini tii, hibiscus tii, mandimu mvura, nezvimwewo.

Zvekudya uye zvinwiwa zvekudzivirira

Zvigadzirwa zvemukaka, chikafu chakanatswa, uye zvine shuga yakawanda uye zvinwiwa zvinofanirwa kudzivirirwa:

• Misi uye zvigadzirwa zvemukaka: mukaka, chizi, yogati, nezvimwe.
• Zvikafu zvakagadziriswa zvakanyanya: chikafu chinokurumidza, chikafu chakaomeswa nechando, mabhawa ekudya, zviyo zvine shuga, machipisi, kudya kwemicrowave, chingwa chena, nezvimwe.
• Sweets uye zvinwiwa zvine shuga: zviwitsi, keke, soda, makuki, shuga yematafura, zvinwiwa zvine simba, zvinotapira zvemitambo zvinwiwa, muto, nezvimwe.

Chikafu chakanakisa chemakwenzi chinotenderera kuzere, chikafu chine hutano chinorwisa kuzvimba. Dzivisa chikafu chakagadzirwa zvakanyanya, zvinhu zvine shuga, uye mombe.

Anogona here kuwedzera zvinobatsira kurapa acne?

Kutsvagurudza kunoratidza kuti kuwedzera chikafu chako nemamwe mavitamini, zvicherwa, uye nezvimwe zvinogadzira zvinogona kurerutsa acne.

Acne yave ichibatanidzwa neakaderera mavhitamini D mazinga

Zvidzidzo zvakabatanidza yakaderera vhitamini D mazinga kune acne. Vatsvagiri vanofunga kuti nekuda kwemavhitamini ane simba anodzivirira kuzvimba, kushomeka kwechikafu ichi kunogona kuwedzera zviratidzo zveacne ().

Chidzidzo muvanhu makumi masere vane acne uye makumi masere ekudzora zvine hutano vakawana kuti kushomeka kwevhitamini D kwakaonekwa mune vangangoita makumi mashanu muzana yevanhu vane chirwere ichi, zvichienzaniswa ne23% chete muboka rinodzora ().

Kushomeka kweVitamin D kwaive kwakabatanawo nekuomarara kweacne, uye ongororo yekutevera yakaratidza kuti kuwedzera ne1,000 IU pazuva revhitamini D kwemwedzi miviri kwakanyatso kuvandudza maronda emakwenzi muvanhu vasina kukwana mune chinovaka ().

Mushandi wako wezvehutano anogona kuona kana iwe usina kukwana mu vitamini D uye unokurudzira zvakakodzera kuwedzera dhiyo.

Vitamin D zvinowedzera zvinowanikwa zvakanyanya muzvitoro nepamhepo.

Green tii inogona kudzikira mburwa maronda

Green tii ine yakasimba antioxidants uye yakaratidzirwa kuve iine simba anti-kupisa mhedzisiro ().

Kutsvagurudza kunoratidza kuti kuwedzera ne green tii kunogona kubatsira avo vane acne.

Chidzidzo mumadzimai makumi masere ane maorenzi akasimba anoratidza kuti avo vakawedzera ne1, 500 mg yegreen tii yakatorwa kwemavhiki mana vakawana kuderedzwa kwakanyanya muzvironda zvemacne, zvichienzaniswa neboka re placebo ().

Green tii mushoma inowanikwa zvakanyanya, asi ita chokwadi chekutaura nemupi wako wezvehutano usati waedza imwe nyowani yekurapa acne yako.

Zvimwe zvinowedzera izvo zvinogona kubatsira

Kunze kwevhitamini D uye yakasvibirira tii dhizaini, anotevera ekuwedzera anogona kubatsira kudzikisa acne zviratidzo:

• Mafuta ehove. Humwe humbowo hunoratidza kuti kuwedzera pamwe ne omega-3-yakawanda-hove hove mafuta kunogona kudzikamisa kuomarara kweacne mune vamwe vanhu. Nekudaro, mhedzisiro yacho yakavhenganiswa, nevamwe vanhu vachiona zviratidzo zvakawedzera ().
• B mavhitaminzi. Kuwedzera nemaB mavitamini kunogona kubatsira vamwe vanhu vane acne. Asi, majekiseni epamusoro-soro eB12 anogona kukonzera acne mune vamwe vanhu (,,).
• Zingi. Oral zinc zvinowedzera zvakaratidzirwa kugadzirisa acne kuomarara muzvidzidzo zvakati, uye zinc inoita basa rakakosha mukuchengetedza hutano hweganda ().
• Vitex. Vitex agnus-castus, inozivikanwawo se chasteberry, inogona kudzora acne pamberi pekuenda kumwedzi nekuda kwekugona kwayo kukanganisa mamwe mahormone, kusanganisira estrogen. Zvakadaro, kumwe kutsvagurudza kunodiwa ().
• Barberry.Berberis vulgaris L. (barberry) ine anti-kupisa uye antibacterial zvinhu. Kuwedzeredza nebarberry dhisiki kunogona zvakanyanya kudzikamisa acne maronda zvinoenderana nezvimwe zvidzidzo ().
• MaProbiotic. Kumwe kutsvagurudza kunoratidza kuti maprobiotic anogona kudzora kuputika kweganda uye zvimwe zviratidzo zveacne, asi zvimwe zvidzidzo zvinodiwa kuti utarise maronda anonyanya kushanda (,).
• CBD. Cannabidiol (CBD) ine simba rinopesana nekuzvimba uye antibacterial uye yakawanikwa ichideredza kuzvimba uye kugadzirisa kugadzirwa kwe sebum mumasero eganda revanhu mune bvunzo-chubhu yekudzidza ().

Vitamin D, green tea mushoma, mavitamini B, uye zinc ndezvimwe zvekuwedzera izvo zvinogona kubatsira vanhu vane acne.

Zvimwe zvekufunga

Kunze kwekutevera chikafu chine hutano, chikafu-chakakora uye kuyedza nezvakawedzera pamusoro, kushandura mamwe mararamire ezvinhu kunogona kubatsira kudzora acne rako.

Kuputa kwakabatana zvakanyanya neacne, pamwe nezvimwe zvisingaverengeke zvimwe zvehutano, zvinosanganisira kenza yemapapu uye chirwere chemwoyo. Zvakakosha kuti urege kusvuta - kwete chete kuti udzikise zviratidzo zveacne asi nekuvandudza hutano hwako hwese ().

Kunwa doro rakawandisa, kusawana zvakakwana kurara, uye kushushikana zvakaratidzirwa kuti zvinobatsira mukukudziridza mburwa uye kuwedzera zviratidzo zvakare ().

Skincare zvakare yakakosha pakurapa acne. Shanda nachiremba wako kuti uwane zvigadzirwa zvakanakira zvaunoda iwe wega, sezvo zvimwe zvigadzirwa zvingashande zvakanaka pane mamwe marudzi eganda asi kwete mamwe ()

Hupenyu mararamiro, sekusvuta, kushandisa doro, kushushikana, kurara, uye ganda, zvinogona kukanganisa kuomarara kweacne.

Chinokosha

Acne vulgaris chirwere cheganda chinobata vanhu vazhinji veese mazera uye chinogona kukanganisa kusagadzikana kwepamoyo.

Pamwe pamwe neyechinyakare acne kurapwa, senge mishonga, chikafu chinogona kushandiswa seimwe nzira, yakasikwa nzira yekubatsira kudzora iyi mamiriro.

Kuteedzera kudya kwakazara-kudya, kucheka dairi, uye kudzikira shuga dzakawedzera humbowo-hwakavakirwa maitiro ayo anogona kugadzirisa zviratidzo zveacne.

Kutora zvimwe zvinowedzera sevhitamini D uye green tea mushoma, kuwana kurara kwakaringana, kurega kuputa, uye kudzikisira kushushikana ndedzimwe nzira dzakanaka dzekurwisa chirwere ichi.

Kuedza mashoma emazano akanyorwa mune ino chinyorwa kunogona kutungamira mukukosha kwakanyanya kwezviratidzo zveacne - uye hutano hwako hwese.