Zvokudya Zvinokonzera Acne - 10 Zvokudya Zvinokuvadza

Mburwa idambudziko reganda rinobata chikamu chegumi kubva muzana chehuwandu hwenyika. Zvinhu zvakawanda zvinogona kukonzera mburwa, kusanganisira sebum uye keratin kugadzirwa, mabhakitiriya, mahormone, akavharika pores, uye kuzvimba. Tsvagiridzo ichangoburwa inopa humbowo hwekuti kudya kunokonzera kukura kweacne. Zvikafu zvinokonzeresa mburwa zvakaita sezvikafu zvakaputirwa, chokoreti, uye chikafu chinokurumidza zvinoshandura dambudziko racho kuita mamiriro asingachinjiki. Zvino ngatitarisei zvokudya zvinokonzeresa mburwa.

Zvokudya Zvinokonzera Mburwa

1) Zviyo zvakanatswa uye shuga

Vanhu vane dambudziko repundu vawanda makabhohaidhiretsi akacheneswa inopedza. Zvokudya zvine macarbohydrates akacheneswa zvinosanganisira:

• Chingwa, zvimedu, zviyo uye madhiri akagadzirwa nehupfu
• Pasta
• Mupunga muchena nemanoodles
• Soda uye zvimwe zvinwiwa zvine shuga
• Sweeteners senge maple syrup, huchi kana agave

Vanhu vanodya shuga vane mukana we30% wepamusoro wekuita mburwa. Iyo yakawedzera njodzi inokonzerwa nemhedzisiro yeakanatswa carbohydrates pashuga yeropa uye insulin mazinga. Makabhohaidhiretsi akacheneswa anokurumidza kupinda muropa. Inowedzera shuga yeropa nekukurumidza. Kana shuga yeropa ichikwira, mazinga e insulin anokwirawo kubatsira kutakura shuga yeropa muropa uye mumaseru. High insulin mazinga haana kunaka kune vanhu vane acne. Nekuti inobatsira mukukura kweacne nekuwedzera sebum kugadzirwa.

2) Zvigadzirwa zvemukaka

Chikonzero nei mukaka uchiwedzera kuoma kweacne ndechekuti inowedzera insulin mazinga. Mukaka wemhou unewo amino acids inokurudzira chiropa kuti ibudise yakawanda IGF-1, iyo yakave yakabatanidzwa nekugadzirwa kweacne.

3)Kudya Kwekukurumidza

Acne inokonzerwa nekunyanya kushandiswa kwemacalories, mafuta uye akacheneswa makhahydrates. Zvokudya zvinokurumidza zvakadai semahamburgers, nuggets, hot dog, french fries, sodas uye milkshake zvinowedzera njodzi yepundu. Kudya kwechikafu chekukurumidza kunokanganisa kutaura kwemajini kunowedzera njodzi yekukura mburwa uye kuchinja mazinga ehomoni nenzira dzinokurudzira kukura kweacne.

4) Chikafu chine huwandu hwakawanda hweomega 6

Kuwedzera kushandiswa kwechikafu chine omega 6 fatty acids kwakonzera kuwedzera kuzvimba uye mburwa. Izvi zvinodaro nekuti mukudya kwemazuva ano, chikafu chakapfuma muomega 6 mafuta zvakatsiva chikafu chine omega 3 mafuta, sehove uye walnuts.

Uku kusaenzana kwe omega 6 uye omega 3 fatty acids kunosundira muviri mukuzvimba izvo zvinowedzera kuoma kweacne. Sezvineiwo, omega 3 fatty acids yakawanikwa kuderedza kuzvimba mazinga uye kuoma kweacne.

5)Chokoreti

Chocolate yave ichifungidzirwa sechimwe chezvikafu zvinokonzeresa mburwa kubva kuma1920s, asi hazvina kuratidzwa kusvika zvino. Tsvagiridzo yazvino inotsigira chinongedzo pakati pekushandisa chokoreti uye acne.

6) Whey protein poda

whey proteinchikafu chakakurumbira chekuwedzera. Iyo yakapfuma sosi yeamino acids leucine uye glutamine. Aya amino acids anoita kuti masero eganda akure uye aparadzane nekukurumidza. Izvi zvinobatsira pakuumbwa kweacne. Iyo amino acids muwhey protein inokurudzirawo muviri kuti ugadzire yakakwira mazinga e insulin, ayo akabatanidzwa nekukura kweacne.

7) Nyama isiri-organic

Natural kana synthetic steroid hormone mishonga inowanzoshandiswa kuwedzera kukura kwemhuka. Izvi zvinoitirwa kuti dzigadzirire kudyiwa nevanhu nekukurumidza. Kushandisa rudzi urwu rwenyama kunokonzera acne nekuwedzera migumisiro ye androgens uye insulini-yakafanana nekukura-1 (IGF-1).

8)Caffeine nedoro

Imwe ongororo inotaura kuti kofi inoderedza insulin senitivity. Izvi zvinoreva kuti mushure mekunwa kofi, mazinga ehuga eropa anoramba akakwirira kwenguva yakareba kudarika nguva. Izvi zvinowedzera kuzvimba uye zvinowedzera acne.

9)Zvikafu zvemugaba

Zvokudya zvakaomeswa, zvemumagaba uye zvakabikwa kare zvinoonekwa sezvikafu zvakagadzikiswa. Izvi zvinowanzo sanganisira zvimwe zvinhu zvakadai sezvinotapira, mafuta, zvinonhuwira uye zvinochengetedza. Zvokudya zvakagadzirira-kudya zvinowanzogadziriswa zvakanyanya uye zvinokonzera acne.

10)Zvokudya zvakakangwa

Mbatata chips, fries, hamburger. Zvimwe zvikakangwa zvakakangwa uye zvakagadzikiswa zvakare zvikafu zvinokonzeresa mburwa. Ivo zvakare vane yakakwira glycemic index, iyo inokurumidza kusimudza mazinga eshuga yeropa uye inokonzera kuzvimba mamiriro senge mburwa.

Zvokudya Zvinodzivirira Kuumbwa Kwemakirini

Kunyange zvikafu zvataurwa pamusoro apa zvichibatsira mukukura kweacne, chikafu chinogona kubatsira kudzivirira mburwa zvinosanganisira:

• Omega 3 fatty acids: Omega 3 mafuta anorwisa-kuzvimba uye kushandisa mafuta aya kunoderedza mburwa.

• Probiotics: probiotics, kunoderedza kuzvimba. Naizvozvo, inodzivirira kukura kweacne.

• Green tea: Green teaIine polyphenols inoderedza kuzvimba uye kuderedza sebum kugadzirwa. Green tea inobvisa inoderedza kuoma kweacne kana ikaiswa paganda.

• Turmeric: TurmericIine anti-inflammatory polyphenol curcumin, iyo inobatsira kudzora shuga yeropa, kunatsiridza insulin senitivity, uye inhibitsa kukura kweacne-inokonzera mabhakitiriya anokonzera kubuda kweacne.

• Mavhitaminzi A, D, E uye zinc: Izvi zvinovaka muviri zvinoita basa rakakosha muganda uye hutano hwekudzivirira zvirwere uye kudzivirira mburwa.

• Zvokudya zveMediterranean: Chikafu cheMedithera chakapfuma mumichero, miriwo, zviyo zvakakwana, nyemba, hove nemafuta omuorivhi, mukaka nemafuta akazara. Mburwa inodzivirirwa nekudya uku.

Kwakabva: 1