KurajeYana daya daga cikin mafi yawan yanayin fata a duniya, yana shafar kashi 85% na mutane a wani lokaci a rayuwarsu.
na al'ada maganin kuraje Yana da tsada kuma sau da yawa yana iya haifar da lahani maras so kamar bushewa, ja da haushi.
Saboda haka magunguna na halitta don kuraje fi so.
Menene kurajen fuska, me yasa yake faruwa?
KurajeYana faruwa ne lokacin da pores a cikin fata suka toshe da mai da matattun ƙwayoyin fata.
Kowane rami yana da alaƙa da glandan sebaceous wanda ke samar da wani abu mai mai da ake kira sebum. Karin man zaitunPropionibacterium acnes" ko"P. kurajen fuska” Yana iya toshe pores, yana haifar da haɓakar ƙwayoyin cuta da aka sani da suna
farin jini Kwayoyin zuwa P. kurajen fuska hare-hare, haifar da kumburi da kuraje a fata. Kuraje wasu lokuta sun fi wasu tsanani amma alamun da aka saba da su sun hada da fararen fata, baƙar fata da kuraje.
ci gaban kurajeAbubuwa da yawa suna taimakawa, ciki har da kwayoyin halitta, abinci mai gina jiki, damuwa, canjin hormone, da cututtuka.
a nan magunguna na halitta waɗanda zasu iya yin tasiri ga kuraje...
Menene Amfanin Kurajen Jiki?
Apple cider vinegar
Apple cider vinegarAna samun shi ta hanyar fermentation na ruwan 'ya'yan itace apple. Kamar sauran ruwan inabi, yana da ikon yaƙar ƙwayoyin cuta da ƙwayoyin cuta da yawa.
apple cider vinegar, P. kurajen fuska Yana dauke da kwayoyin acid iri-iri wadanda aka ce suna kashewa. Musamman, succinic acid na P. kurajen fuska An nuna yana danne kumburi da ke haifar da shi
Har ila yau, an lura da lactic acid don inganta bayyanar kuraje. Menene ƙari, apple cider vinegar yana taimakawa wajen bushe yawan man da ke haifar da kuraje.
Yaya ake amfani da apple cider vinegar don kuraje?
– A haxa part 1 apple cider vinegar da ruwa kashi 3 (amfani da ruwa mai yawa don fata mai laushi).
– Bayan tsaftace wurin da za a shafa, sai a shafa ruwan a hankali a jikin fata ta hanyar amfani da auduga.
– Jira 5-20 seconds, kurkura da ruwa da bushe.
– Maimaita wannan tsari sau 1-2 a rana.
Ka tuna cewa yin amfani da apple cider vinegar ga fata zai iya haifar da konewa da fushi; don haka sai a rika amfani da shi kadan kadan sannan a shafe shi da ruwa.
Zinc kari
tutiyaYana da ma'adinai da ke da mahimmanci don haɓakar ƙwayar sel, samar da hormone, metabolism, da aikin rigakafi.
A lokaci guda kuraje Yana daya daga cikin mafi tasiri na halitta jiyya ga Yawancin bincike sun nuna cewa shan zinc da baki kuraje nuna don taimakawa rage samuwar
A cikin binciken daya, 48 kuraje An ba majinyacin karin sinadarin zinc na baka sau uku a rana. Bayan makonni takwas, marasa lafiya 38 sun sami raguwar 80-100% a cikin kuraje.
Kuraje Mafi kyawun sashi na zinc don kurajean samu raguwa sosai.
Elemental zinc yana nufin adadin zinc da ke cikin abun da ke ciki. Zinc yana samuwa ta nau'i-nau'i da yawa, kuma kowannensu ya ƙunshi nau'i daban-daban na zinc.
Zinc oxide ya ƙunshi mafi yawan sinadarin zinc a 80%. Shawarar amintaccen babban iyaka na zinc shine MG 40 kowace rana, don haka yana da kyau kar a wuce wannan adadin sai dai a ƙarƙashin kulawar likita. Shan sinadarin zinc da yawa na iya haifar da illa kamar ciwon ciki da hanjin hanji.
Mashin zuma da kirfa
Na dabam zuma da kirfa Su ne mafi kyawun tushen antioxidants. Nazarin ya gano cewa yin amfani da antioxidants a fata ya fi tasiri ga kuraje fiye da benzoyl peroxide da retinoids.
Zuma da kirfa suna da ikon yakar kwayoyin cuta da rage kumburi, abubuwa biyu da ke jawo kurajen fuska.
Anti-mai kumburi, antioxidant da antibacterial Properties na zuma da kirfa kurajeAmfanin fata mai saurin kamuwa da kuraje, amma duo kurajeBabu wani bincike kan iyawarsu na yin magani
Yaya ake yin abin rufe fuska na zuma da cinnamon?
– a haxa zuma cokali 2 da kirfa cokali 1.
– Bayan tsaftace fuskarka, shafa abin rufe fuska a fuskarka sannan ka bar shi na tsawon mintuna 10-15.
– A wanke abin rufe fuska gaba daya kuma a bushe fuskarka.
man itacen shayi
man itacen shayi, karamar bishiya ce a Ostiraliya"Melaleuca alternifolia" muhimmanci mai samu daga ganye.
Yana da ikon yaƙar ƙwayoyin cuta da rage kumburin fata. Bugu da kari, bincike da yawa sun nuna cewa shafa man bishiyar shayi a fata kurajenuna don rage yadda ya kamata
Man bishiyar shayi yana da ƙarfi sosai, don haka a tsoma shi kafin shafa shi a fatar jikin ku.
Yaya ake amfani da man shayi don kuraje?
– A hada man bishiyar shayi kashi 1 da ruwa kashi 9.
– A tsoma auduga a cikin hadin a shafa a wuraren da abin ya shafa.
- Zaku iya amfani da mai moisturizer idan kuna so.
- Kuna iya maimaita wannan tsari sau 1-2 a rana.
Koren shayi
Koren shayiYana da yawa a cikin antioxidants. Kuraje Babu wani bincike da ke bincika amfanin shan koren shayi, amma an bayyana cewa shafa kai tsaye ga fata yana da tasiri.
Flavonoids da tannins a cikin koren shayi kurajeAn san yana taimakawa wajen yaki da kwayoyin cuta da kuma rage kumburi, wadanda sune manyan abubuwan da ke haifar da kumburi.
Epigalocatechin-3-gallate (EGCG) a cikin koren shayi yana rage samar da sebum, yana yaki da kumburi, da kuma a cikin mutane masu fama da kuraje. na P. kurajen fuska an nuna ya hana girma.
Yawancin karatu sun nuna cewa yin amfani da 2-3% kore shayi tsantsa ga fata rage sebum samar da kurajeya nuna raguwa mai yawa a ciki
Kuna iya siyan creams da lotions masu ɗauke da koren shayi, amma yana da sauƙi don yin naku cakuda a gida.
Yaya ake amfani da koren shayi don kuraje?
– Azuba koren shayi a cikin ruwan tafasasshen ruwa na tsawon mintuna 3-4.
– A kwantar da shayi.
– Yin amfani da ƙwallon auduga, shafa shi a fata.
– Bada damar bushewa, sannan a wanke da ruwa kuma a bushe.
Aloe Vera
Aloe Verawani tsiro ne na wurare masu zafi wanda ganyensa ya zama gel. Yawancin lokaci ana ƙara gel ɗin zuwa lotions, creams, man shafawa da sabulu. Ana amfani da shi don magance abrasions, ja, kuna da sauran yanayin fata.
Lokacin da aka shafa a fata, aloe vera gel yana taimakawa wajen warkar da raunuka, magance kuna da kuma yaki da kumburi.
Aloe vera kuma maganin kurajeYa ƙunshi salicylic acid da sulfur, waɗanda ake amfani da su sosai a magani. Bincike daban-daban ya nuna cewa shafa salicylic acid a fata yana rage yawan kuraje.
Hakazalika, aikace-aikacen sulfur yana da tasiri maganin kuraje an tabbatar. Yayin da bincike ya nuna babban alkawari, amfanin rigakafin kuraje na aloe vera kanta yana buƙatar ƙarin shaidar kimiyya.
Yaya ake amfani da aloe vera don kuraje?
– A goge gel daga shukar aloe da cokali.
– Aiwatar da gel ɗin kai tsaye zuwa ga fata a matsayin mai ɗanɗano.
- Maimaita sau 1-2 a rana ko sau da yawa kamar yadda kuke so.
Man kifi
Omega 3 fatty acids suna da lafiya mai ban mamaki wanda ke ba da fa'idodin kiwon lafiya da yawa. Ya kamata ku sami waɗannan kitsen daga abin da kuke ci, amma bincike ya nuna cewa yawancin mutanen da ke kan daidaitaccen abinci ba sa samun isasshen abinci.
Man kifi ya ƙunshi manyan nau'ikan nau'ikan fatty acid omega 3: eicosapentaenoic acid (EPA) da docosahexaenoic acid (DHA). EPA tana amfanar fata ta hanyoyi daban-daban, gami da sarrafa samar da mai, kiyaye isasshen ruwa, da hana kuraje.
Babban matakan EPA da DHA kuraje An nuna shi don rage abubuwan da ke haifar da kumburi wanda zai iya rage haɗarin A cikin binciken daya kurajeAna ba da kariyar acid fatty acid Omega 45 mai ɗauke da EPA da DHA kowace rana ga mutane 3 masu ciwon sukari. bayan sati 10 kuraje ya ragu sosai.
Babu takamaiman shawarwari don cin abinci na yau da kullun na omega 3 fatty acids, amma yawancin ƙungiyoyin kiwon lafiya sun ba da shawarar cewa manya masu lafiya suna cinye 250-500 MG na haɗin EPA da DHA kowace rana. Bugu da kari, ana iya samun sinadarin omega 3 ta hanyar cin salmon, sardines, anchovies, walnuts, chia tsaba da gyada.
glycemic index rage cin abinci
tare da abinci mai gina jiki kurajeAn shafe shekaru ana tafka muhawara tsakanin e da e. Bayanai na baya-bayan nan sun nuna cewa abubuwan abinci kamar insulin da ma'aunin glycemic kuraje yana nuna cewa yana da alaƙa da
Ma'anar glycemic index (GI) shine ma'auni na yadda sauri yake haɓaka sukarin jini.
Babban abinci na GI yana haifar da karuwa a cikin adadin insulin, wanda ake tunanin zai kara yawan samar da sebum. Saboda haka, high GI abinci ci gaban kurajeabin da ake tunanin yana da tasiri kai tsaye.
Abincin da ke da babban ma'aunin glycemic shine farin burodi, abin sha mai laushi, da wuri, muffins, kek, kayan zaki, hatsin karin kumallo masu zaki da sauran abinci da aka sarrafa.
Abincin da ke da ƙarancin ma'aunin glycemic shine 'ya'yan itatuwa, kayan marmari, legumes, ƙwaya da ƙarancin sarrafa abinci.
A cikin binciken daya, mutane 43 sun bi ko dai wani abinci mai girma- ko ƙarancin-glycemic. Mutanen da ke kan ƙarancin abinci na glycemic bayan makonni 12 kuraje kuma ya nuna babban ci gaba a cikin ji na insulin idan aka kwatanta da waɗanda suka cinye abinci mai-carbohydrate.
An samu irin wannan sakamakon a wani binciken tare da mahalarta 31. Waɗannan ƙananan binciken sun ba da shawarar cewa rage cin abinci mai ƙarancin glycemic kuraje yana nuna cewa yana iya zama da amfani ga mutanen da ke da fata mai laushi.
Ka guji kayan kiwo
madara da kuraje Dangantakar da ke tsakaninsu tana da cece-kuce sosai. Yin amfani da kayan kiwo na iya haifar da canje-canje na hormonal da kurajena iya haifarwa.
Manyan bincike guda biyu sun gano cewa yawan yawan shan madara kuraje an ruwaito yana da alaƙa da
rage damuwa
danniya Hormones da aka saki a lokacin lokuta na iya ƙara yawan ƙwayar sebum da kumburin fata da kuma sa kuraje su yi muni.
A gaskiya ma, yawan damuwa na aiki kuraje ya kafa hanyar haɗi tsakanin haɓakar ƙarfi. Menene ƙari, damuwa na iya rage jinkirin warkar da raunuka har zuwa 40%, wanda kuraje na iya jinkirta gyaran raunuka.
motsa jiki na yau da kullun
Motsa jiki yana inganta lafiyar jini. Ƙara yawan jini yana taimakawa wajen ciyar da ƙwayoyin fata, wanda zai iya taimakawa wajen rigakafi da warkar da kuraje.
Motsa jiki kuma yana taka rawa wajen daidaita tsarin hormone. Yawancin bincike sun nuna cewa motsa jiki na iya rage damuwa da damuwa, duka biyu kuraje ya nuna cewa akwai abubuwan da za su iya taimakawa wajen bunkasa ta.
Ana ba da shawarar cewa manya masu lafiya su yi minti 3 na motsa jiki sau 5-30 a mako.
