Ukutya okubangela i-Acne - 10 Ukutya okunobungozi

I-acne yingxaki yesikhumba eqhelekileyo echaphazela malunga ne-10% yabemi behlabathi. Izinto ezininzi ezifana ne-sebum kunye nokuveliswa kwe-keratin, ibhaktheriya, ihomoni, ukuvala iipores kunye nokuvuvukala kunokubangela i-acne. Uphando olutshanje lunika ubungqina bokuba ukutya kubangela ukuphuhliswa kwamabala. Ukutya okubangela i-acne, njengokutya okupakishweyo, i-tshokoleta, ukutya okukhawulezayo, kuguqula ingxaki ibe yimeko engenakulinganiswa. Ngoku makhe sijonge ukutya okubangela amaqhakuva.

Ukutya Okubangela I-acne

1) Ingqolowa ecocekileyo kunye noshukela

Abantu abaneengxaki ze-acne, ngakumbi iicarbohydrates ezicocekileyo iyadla. Ukutya okuqulethe i-carbohydrates esulungekileyo kubandakanya:

• Iidessert ezenziwe ngesonka, ii-crackers, i-cereal kunye nomgubo
• pasta
• Irayisi emhlophe kunye ne-noodles
• Isoda kunye nezinye iziselo ezineswekile
• Izimuncumuncu ezifana nesiraphu yemaple, ubusi, okanye iagave

Abantu abasebenzisa iswekile bangama-30% amathuba okuba baphuhlise i-acne. Umngcipheko onyukileyo ubangelwa yimpembelelo ye-carbohydrates ecocekileyo kwishukela legazi kunye namanqanaba e-insulin. Iicarbohydrate ezisulungekileyo zifunxwa ngokukhawuleza egazini. Inyusa izinga leswekile yegazi ngokukhawuleza. Xa iswekile yegazi iphakama, amanqanaba e-insulin nawo anyuka ukunceda ukuhambisa iswekile yegazi kwigazi kunye neeseli. Amanqanaba aphezulu e-insulin awalungile kubantu abane-acne. Ngenxa yokuba kwandisa imveliso ye-sebum kwaye igalelo ekuphuhliseni i-acne.

2) Iimveliso zobisi

Isizathu sokuba ubisi lube mandundu ubungqongqo be-acne kukuba lunyusa amanqanaba e-insulin. Ubisi lwenkomo lukwaqulethe i-amino acids ezikhuthaza isibindi ukuvelisa i-IGF-1 eninzi, edibene nokuphuhliswa kwamabala.

3)Ukutya okukhawulezayo

I-acne ibangelwa ukusetyenziswa ngokugqithiseleyo kweekhalori, amafutha kunye ne-carbohydrates ecocekileyo. Ukutya okukhawulezayo okufana neebhega, ii-nuggets, iihot dogs, iifries zasefrentshi, iisoda kunye ne-milkshakes zonyusa umngcipheko wokuba namaqhakuva. Ukutya okukhawulezayo kokutya kuchaphazela ukubonakaliswa kofuzo okwandisa umngcipheko wokuphuhlisa i-acne kunye nokuguqula amanqanaba e-hormone ukukhuthaza ukuphuhliswa kwe-acne.

4) Ukutya okuphezulu kwi-omega 6

Ukunyuka kokusetyenziswa kokutya okuqukethe i-omega 6 fatty acids kuye kwakhokelela ekwandeni kokuvuvukala kunye ne-acne. Oku kungenxa yokuba kukutya kwangoku, ukutya okutyebileyo kumafutha e-omega 6 endaweni yokutya ngamafutha e-omega 3, njengentlanzi kunye ne-walnuts.

Oku kungalingani kwe-omega 6 kunye ne-omega 3 fatty acids ityhalela umzimba kwisimo sokudumba okwenza mandundu ubukhali beacne. Ngokwahlukileyo, i-omega 3 fatty acids ifunyenwe ukunciphisa amanqanaba okuvuvukala kunye nobunzima be-acne.

5) Itshokholethi

I-Chocolate irhanelwa ukuba yenye yezinto ezibangela i-acne ukusuka kwi-1920s, kodwa ayizange iboniswe kude kube namhlanje. Uphando lwakutsha nje luxhasa ikhonkco phakathi kokusetyenziswa kwetshokolethi kunye ne-acne.

6) Whey protein powder

iprotein yewheySisongezo esithandwayo sokutya. Ingumthombo ocebileyo we-leucine kunye ne-glutamine amino acids. Ezi amino acids zibangela ukuba iiseli zesikhumba zikhule kwaye zahlukane ngokukhawuleza. Oku kufaka isandla ekubunjweni kwe-acne. I-amino acids kwiprotheni ye-whey nayo ikhuthaza umzimba ukuba uvelise amanqanaba aphezulu e-insulin, edibene nokuphuhliswa kwe-acne.

7) Inyama engabonakaliyo

Amachiza endalo okanye eyokwenziwa kwehomoni ye-steroid ahlala esetyenziselwa ukunyusa izinga lokukhula kwezilwanyana. Oku kwenzelwa ukuba zilungele ukusetyenziswa ngabantu ngokukhawuleza. Ukutya olu hlobo lwenyama lubangela i-acne ngokunyusa isenzo se-androgens kunye ne-insulin-like ukukhula factor-1 (IGF-1).

8) I-caffeine kunye notywala

Olunye uphononongo luthi ikofu inciphisa ukuva i-insulin. Oku kuthetha ukuba emva kokusela ikofu, izinga leswekile yegazi lihlala liphezulu ixesha elide kunesiqhelo. Oku kwandisa ukuvuvukala kwaye kwandisa i-acne.

9) Ukutya okusemathinini

Ukutya okukhenkcezisiweyo, okunkonkxiweyo kunye nokuphekwa kwangaphambili kuthathwa njengokutya okucutshungulweyo. Ezi zihlala zinezithako ezongezelelweyo ezifana neziqholo, ioyile, izinongo kunye nezigcinakaliso. Ukutya okulungele ukutyiwa kudla ngokucutshungulwa kakhulu kwaye kubangele amaqhakuva.

10) Ukutya okuthosiweyo

Iichips zeetapile, iifries zaseFransi, ihamburger. Okunye ukutya okuqhotsiweyo kunye nokucutshungulwayo kukutya okubangela amaqhakuva. Kananjalo bane-index ephezulu ye-glycemic, ephakamisa ngokukhawuleza amanqanaba eswekile yegazi kwaye ibangele iimeko ezivuthayo ezifana ne-acne.

Ukutya okuthintela ukwakheka kwe-acne

Nangona ukutya okukhankanywe ngasentla kunegalelo ekuphuhliseni i-acne, ukutya okunokunceda ukukhusela i-acne kubandakanya:

• Omega 3 fatty acids: Omega 3 oyile anti-ukudumba kwaye ukutya ezi oyile kunciphisa amaqhakuva.

• Iiprobiotics: iiprobiotics, kunciphisa ukudumba. Ngoko ke, ikhusela ukuphuhliswa kwe-acne.

• Iti eluhlaza: Iti eluhlazaIqukethe iipolyphenols ezinciphisa ukuvuvukala kunye nokuveliswa kwe-sebum ephantsi. Isicatshulwa seti eluhlaza kunciphisa ubunzima be-acne xa isetyenziswe esikhumbeni.

• I-Turmeric: IsithsabaIqulethe i-polyphenol curcumin echasayo, enceda ukulawula iswekile yegazi, ukwandisa uvakalelo lwe-insulin, kwaye inqanda ukukhula kwebhaktheriya ebangela i-acne ebangela ukugqabhuka kwamabala.

• Iivithamini A, D, E kunye nezinc: Ezi zondlo zidlala indima ebalulekileyo eluswini kunye nempilo yomzimba kunye nokukhusela i-acne.

• Ukutya kweMeditera: Ukutya kweMeditera kutyebile kwiziqhamo, imifuno, ukutya okuziinkozo, iimbotyi, intlanzi kunye neoyile yomnquma, ubisi kunye namafutha ahluthayo. I-acne iyathintelwa ngokutya.

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