Zakudya Zomwe Zimayambitsa Ziphuphu - Zakudya 10 Zowopsa

Ziphuphu ndi vuto lapakhungu lomwe limakhudza pafupifupi 10% ya anthu padziko lapansi. Zinthu zambiri monga sebum ndi keratin kupanga, mabakiteriya, mahomoni, kutsekeka kwa pores ndi kutupa kungayambitse ziphuphu. Kafukufuku waposachedwapa akupereka umboni wakuti zakudya zimayambitsa ziphuphu. Zakudya zomwe zimayambitsa ziphuphu, monga zakudya zapaketi, chokoleti, chakudya chofulumira, zimasintha vutoli kukhala losasinthika. Tsopano tiyeni tione zakudya zomwe zimayambitsa ziphuphu.

Zakudya Zomwe Zimayambitsa Ziphuphu

1) Mbewu zoyengedwa ndi shuga

Anthu omwe ali ndi vuto la ziphuphu, zambiri ma carbohydrate oyeretsedwa amadya. Zakudya zomwe zili ndi ma carbohydrate oyengedwa ndi awa:

• Zakudya zophikidwa ndi mkate, crackers, phala ndi ufa
• pasitala
• Mpunga woyera ndi Zakudyazi
• Soda ndi zakumwa zina zotsekemera
• Zotsekemera monga madzi a mapulo, uchi, kapena agave

Anthu omwe amadya shuga amakhala ndi mwayi wopitilira 30% wokhala ndi ziphuphu. Kuwonjezeka kwachiwopsezo kumachitika chifukwa cha kuchuluka kwa ma carbohydrate oyeretsedwa pa shuga wamagazi ndi ma insulin. Zakudya zopatsa thanzi zimalowetsedwa mwachangu m'magazi. Imakweza shuga m'magazi mwachangu kwambiri. Shuga akakwera, insulini imakweranso kuti ithandizire kusuntha shuga m'magazi ndi ma cell. Kuchuluka kwa insulini sikwabwino kwa anthu omwe ali ndi ziphuphu. Chifukwa amawonjezera kupanga sebum ndipo amathandizira kukula kwa ziphuphu zakumaso.

2) Zakudya zamkaka

Chifukwa chomwe mkaka umakulitsa kukula kwa ziphuphu zakumaso ndikuti umawonjezera kuchuluka kwa insulin. Mkaka wa ng'ombe umakhalanso ndi amino acid omwe amalimbikitsa chiwindi kupanga IGF-1 yambiri, yomwe yakhala ikugwirizana ndi kukula kwa ziphuphu.

3)Chakudya Chofulumira

Ziphuphu zimayamba chifukwa chodya kwambiri ma calories, mafuta ndi chakudya chamafuta oyeretsedwa. Zakudya zofulumira monga ma burgers, nuggets, hot dog, fries fries, sodas ndi milkshakes zimawonjezera chiopsezo cha ziphuphu. Kudya zakudya zofulumira kumakhudza mawonekedwe a jini omwe amawonjezera chiopsezo chokhala ndi ziphuphu komanso kusintha ma hormone kuti alimbikitse kukula kwa ziphuphu.

4) Zakudya zokhala ndi omega 6

Kuchuluka kwa zakudya zomwe zili ndi omega 6 fatty acids kwachititsa kuti kutupa ndi ziphuphu ziwonjezeke. Izi zili choncho chifukwa muzakudya zamakono, zakudya zokhala ndi omega 6 mafuta m'malo mwa zakudya zokhala ndi omega 3 mafuta, monga nsomba ndi mtedza.

Kusalinganika kwa omega 6 ndi omega 3 fatty acids uku kumakankhira thupi kukhala lotupa lomwe limakulitsa kuopsa kwa ziphuphu. Mosiyana ndi zimenezi, omega 3 fatty acids apezeka kuti amachepetsa kutupa komanso kuopsa kwa ziphuphu.

5) Chokoleti

Chokoleti yakhala ikuganiziridwa kuti ndi imodzi mwa zakudya zomwe zimayambitsa ziphuphu kuyambira m'ma 1920, koma sizinatsimikizidwe mpaka lero. Kafukufuku waposachedwa amathandizira kulumikizana pakati pa kumwa chokoleti ndi ziphuphu.

6) Whey mapuloteni ufa

Whey mapuloteniNdizowonjezera zakudya zowonjezera. Ndi gwero lolemera la leucine ndi glutamine amino acid. Ma amino acid amenewa amachititsa kuti maselo a khungu akule komanso kugawanika mofulumira. Izi zimathandiza kupanga ziphuphu zakumaso. Ma amino acid omwe amapezeka m'mapuloteni a whey amalimbikitsanso kuti thupi lipange insulini yambiri, yomwe imagwirizana ndi kukula kwa ziphuphu.

7) Nyama yosakhala organic

Mankhwala achilengedwe kapena opangidwa ndi steroid hormone amagwiritsidwa ntchito kuonjezera kukula kwa nyama. Izi zimachitidwa kuti zikonzekere kudyedwa ndi anthu mwachangu. Kudya nyama yamtunduwu kumayambitsa ziphuphu powonjezera zochita za androgens ndi insulini-monga kukula factor-1 (IGF-1).

8) Kafeini ndi mowa

Kafukufuku wina akuti khofi imachepetsa chidwi cha insulin. Izi zikutanthauza kuti mutatha kumwa khofi, mulingo wa shuga m'magazi umakhalabe wokwera kwa nthawi yayitali kuposa nthawi zonse. Izi zimawonjezera kutupa ndikuwonjezera ziphuphu.

9) Chakudya cham'chitini

Zakudya zozizira, zamzitini komanso zophikidwa kale zimatengedwa ngati zakudya zosinthidwa. Izi nthawi zambiri zimakhala ndi zowonjezera zowonjezera monga zokometsera, mafuta, zonunkhira ndi zotetezera. Zakudya zokonzeka kudya nthawi zambiri zimakonzedwa kwambiri ndipo zimayambitsa ziphuphu.

10) Zakudya zokazinga

Tchipisi za mbatata, fries zaku France, hamburger. Zakudya zina zokazinga ndi zokonzedwanso ndi zakudya zomwe zimayambitsa ziphuphu. Amakhalanso ndi index yayikulu ya glycemic, yomwe imakweza shuga m'magazi mwachangu ndikuyambitsa zotupa monga ziphuphu zakumaso.

Zakudya Zomwe Zimalepheretsa Kupanga Ziphuphu

Ngakhale zakudya zomwe tatchulazi zimathandizira kuti ziphuphu ziyambe, zakudya zomwe zingathandize kupewa ziphuphu ndi izi:

• Omega 3 mafuta acids: Mafuta a Omega 3 amatsutsana ndi kutupa ndipo kudya mafutawa kumachepetsa ziphuphu.

• Ma Probiotics: ma probiotics, amachepetsa kutupa. Choncho, amalepheretsa kukula kwa ziphuphu zakumaso.

• Tiyi wobiriwira: Tiyi wobiriwiraLili ndi ma polyphenols omwe amachepetsa kutupa ndikuchepetsa kupanga sebum. Green tea Tingafinye amachepetsa kuopsa kwa ziphuphu zakumaso pamene ntchito pakhungu.

• Turmeric: Mphepo yamkunthoLili ndi anti-inflammatory polyphenol curcumin, yomwe imathandizira kuwongolera shuga wamagazi, kukulitsa chidwi cha insulin, ndikuletsa kukula kwa mabakiteriya omwe amayambitsa ziphuphu zakumaso.

• Mavitamini A, D, E ndi zinc: Zakudya izi zimagwira ntchito yofunika kwambiri pakhungu komanso chitetezo chamthupi komanso kupewa ziphuphu.

• Zakudya zaku Mediterranean: Zakudya zamtundu wa Mediterranean zimakhala ndi zipatso, ndiwo zamasamba, mbewu zonse, nyemba, nsomba ndi mafuta a azitona, mkaka ndi mafuta odzaza. Ziphuphu zimatetezedwa ndi zakudya izi.

Gwero: 1