Makhopho ke bothata bo tloaelehileng ba letlalo bo amang hoo e ka bang 10% ea baahi ba lefatše. Lintho tse ngata tse kang tlhahiso ea sebum le keratin, libaktheria, lihomone, ho koala li-pores le ho ruruha ho ka baka makhopho. Lipatlisiso tsa morao-rao li fana ka bopaki ba hore lijo li baka nts'etsopele ea makhopho. Lijo tse bakang li-acne, tse kang lijo tse pakiloeng, tsokolate, lijo tse potlakileng, li fetola bothata boemong bo ke keng ba lekanngoa. Joale a re shebeng lijo tse bakang maqoqomete.
Lijo Tse Bakang Lehloba
Lijo tse bakang makhopho
1) Lijo-thollo tse hloekisitsoeng le tsoekere
Batho ba nang le mathata a li-acne, ho feta lik'habohaedreite tse hloekisitsoeng e qeta. Lijo tse nang le lik'habohaedreite tse hloekisitsoeng li kenyelletsa:
Li-dessert tse entsoeng ka bohobe, li-crackers, lijo-thollo le phofo
Paseka
Raese e tšoeu le li-noodle
Soda le lino tse ling tse tsoekere
Li-sweeteners tse kang sirapo ea maple, mahe a linotsi kapa agave
Batho ba jang tsoekere ba na le menyetla ea 30% ea ho ba le makhopho. Kotsi e ntseng e eketseha e bakoa ke phello ea lik'habohaedreite tse hloekisitsoeng ho tsoekere ea mali le maemo a insulin. Li-carbohydrate tse hloekisitsoeng li kenngoa ka potlako maling. E phahamisa boemo ba tsoekere maling kapele haholo. Ha tsoekere ea mali e phahama, litekanyetso tsa insulin le tsona lia phahama ho thusa ho tsamaisa tsoekere ea mali maling le liseleng. Tekanyo e phahameng ea insulin ha e ntle ho batho ba nang le makhopho. Hobane e eketsa tlhahiso ea sebum mme e kenya letsoho ho nts'etsopele ea makhopho.
2) Lihlahisoa tsa lebese
Lebaka leo ka lona lebese le mpefatsang matla a makhopho ke hore le eketsa maemo a insulin. Lebese la khomo le boetse le na le li-amino acid tse susumetsang sebete ho hlahisa IGF-1 e eketsehileng, e 'nileng ea amahanngoa le nts'etsopele ea li-acne.
Mahlo a bakoa ke tšebeliso e feteletseng ea lik'hilojule, mafura le lik'habohaedreite tse hloekisitsoeng. Lijo tse potlakileng tse kang li-burger, li-nuggets, li-hot dogs, li-french fries, li-sodas le milkshake li eketsa kotsi ea ho tšoaroa ke makhopho. Lijo tse potlakileng tsa lijo li ama polelo ea liphatsa tsa lefutso tse eketsang kotsi ea ho ba le makhopho le ho fetola maemo a lihormone ho khothaletsa nts'etsopele ea makhopho.
4) Lijo tse nang le omega 6 e ngata
Keketseho ea tšebeliso ea lijo tse nang le omega 6 fatty acids e entse hore ho be le keketseho ea ho ruruha le makhopho. Sena se bakoa ke hore lijong tsa sejoale-joale, lijo tse nang le mafura a omega 6 li nkela lijo sebaka ka mafura a omega 3, joalo ka tlhapi le walnuts.
Ho se leka-lekane hona ha omega 6 le omega 3 fatty acids ho sutumelletsa 'mele boemong ba ho ruruha ho mpefatsang ho teba ha maqoqomete. Ka lehlakoreng le leng, omega 3 fatty acids e fumanoe e fokotsa maemo a ho ruruha le ho teba ha makhopho.
5) Tsokolate
Tsokolate e 'nile ea belaelloa hore ke e' ngoe ea lijo tse bakang maqoqomete ho tloha lilemong tsa bo-1920, empa ha e e-s'o pakoe ho fihlela kajeno. Lipatlisiso tsa morao-rao li tšehetsa kamano pakeng tsa tšebeliso ea chokolete le makhopho.
6) phofo ea protheine ea Whey
protheine ea wheyKe tlatsetso e tsebahalang ea lijo. Ke mohloli o ruileng oa leucine le glutamine amino acid. Li-amino acid tsena li etsa hore lisele tsa letlalo li hōle le ho arohana kapele. Sena se kenya letsoho ho thehoeng ha maqoqomete. Li-amino acid tse ka har'a protheine ea whey li boetse li khothaletsa 'mele ho hlahisa insulin e ngata, e amanang le nts'etsopele ea makhopho.
7) Nama e seng ea tlhaho
Lithethefatsi tsa tlhaho kapa tsa maiketsetso tsa li-hormone tsa steroid hangata li sebelisoa ho eketsa sekhahla sa kholo ea liphoofolo. Sena se etsoa ho li lokisetsa ho sebelisoa ke batho kapele. Ho ja mofuta ona oa nama ho baka makhopho ka ho eketsa ketso ea androgens le insulin-like growth factor-1 (IGF-1).
Phuputso e 'ngoe e bolela hore kofi e fokotsa kutloisiso ea insulin. Sena se bolela hore ka mor'a ho noa kofi, boemo ba tsoekere maling bo lula bo phahame ka nako e telele ho feta tloaelo. Sena se eketsa ho ruruha le ho mpefatsa li-acne.
9) Lijo tsa makotikoting
Lijo tse halikiloeng, tse ka makotikoting le tse phehiloeng esale pele li nkuoa e le lijo tse phehiloeng. Hangata tsena li na le lisebelisoa tse ling tse kang linoko, oli, linoko le li-preservatives. Lijo tse seng li loketse ho jeoa hangata li sebetsoa haholo 'me li baka makhopho.
10) Lijo tse halikiloeng
Litapole tsa litapole, li-fries tsa french, hamburger. Lijo tse ling tse halikiloeng le tse phehiloeng le tsona ke lijo tse bakang makhopho. Li boetse li na le index e phahameng ea glycemic, e phahamisang tsoekere ea mali kapele mme e baka maemo a ho ruruha joalo ka makhopho.
Lijo tse Thibelang ho Theha Lihloba
Le hoja lijo tse boletsoeng ka holimo li kenya letsoho kholisong ea maqoqomete, lijo tse ka thusang ho thibela maqoqomete li kenyelletsa:
Omega 3 fatty acids: Oli ea Omega 3 e thibela ho ruruha 'me ho sebelisa oli ena ho fokotsa maqoqomete.
Li-Probiotics: li-probiotics, e fokotsa ho ruruha. Ka hona, e thibela nts'etsopele ea maqoqomete.
Tee e tala: Tee e talaE na le li-polyphenols tse fokotsang ho ruruha le ho fokotsa tlhahiso ea sebum. Green tea extract e fokotsa ho teba ha makhopho ha e sebelisoa letlalong.
Turmeric: MoferefereE na le anti-inflammatory polyphenol curcumin, e thusang ho laola tsoekere ea mali, ho eketsa kutloisiso ea insulin, le ho thibela kholo ea libaktheria tse bakang makhopho tse bakang makhopho.
Livithamini A, D, E le zinki: Limatlafatsi tsena li phetha karolo ea bohlokoa letlalong le bophelo bo botle ba 'mele oa ho itšireletsa mafung le ho thibela makhopho.
Lijo tsa Mediterranean: Lijo tsa mofuta oa Mediterranean li na le litholoana tse ngata, meroho, lijo-thollo, linaoa, tlhapi le oli ea mohloaare, lebese le mafura a mangata. Mahlo a thibeloa ka lijo tsena.
