Ukutya okuChasene namabala

Umxholo

• Iimbalasane
  
• Yintoni ebangela induna?
• Ukutya kuchaphazela njani ulusu?
• Kukuphi ukutya ekukholelwa ukuba kunceda ulusu lwakho?
• Ngaba lukhona uphononongo olubonisa ukuba oku kutya kunceda ulusu lwakho?
• Ukutya okune-glycemic
• Izinki
• Iivithamini A kunye no-E
• Antioxidants kunye ne-omega-3 fatty acids
• Umgca wezantsi
• Ukulungiswa kokutya: Ukutya kolusu olusempilweni

Yintoni amabala?

Iimbalasane

1. Amabala yimeko yolusu ebangela iintlobo ezahlukeneyo zamaqhuma ukuba enze ubume besikhumba. Ezi ziqhuma zibandakanya: iintloko ezimhlophe, amabala amnyama kunye namaqhakuva.
2. Amabala avela xa ulusu lwesikhumba luvala isikhumba kunye neoyile efileyo. Amabala aqheleke kakhulu kubantwana abadala nakwishumi elivisayo abadlula ebusheni, xa iihomoni zibangela ukuba amadlala eoyile yomzimba avelise ioyile eninzi.
3. Izifundo ezininzi zicebisa ukuba ukulandela ukutya okusempilweni kunokunceda ekuthinteleni nasekunyangeni amabala. Ngokukodwa, ukutya okunotye kwezi zondlo zilandelayo kunxulunyaniswa namanqanaba asezantsi amabala: iicarbohydrate ezinzima, zinc, iivithamini A kunye no-E, omega-3 fatty acids, antioxidants.

Amabala yingxaki yolusu enokubangela iintlobo ezininzi zamaqhuma ukuba enze ubume besikhumba. Ezi zivumba zingenza naphi na emzimbeni kodwa zixhaphake kakhulu:

• ubuso
• intamo
• umva
• amagxa

Amabala adla ngokuxhokonxwa lutshintsho lwehomoni emzimbeni, ngenxa yoko ixhaphake kakhulu kubantwana abadala nakwishumi elivisayo ngokufikisa.

Amabala aya kuhamba kancinci ngaphandle konyango, kodwa ngamanye amaxesha xa amanye eqala ukumka, kubonakala ngakumbi. Iimeko ezinzima zamabala zinqabile ukuba ziyingozi, kodwa zinokubangela uxinzelelo lweemvakalelo kwaye zinokubangela isikhumba.

Ngokuxhomekeka kubukhali bayo, awunakukhetha unyango, unyango lwekhawuntareni, okanye amayeza amayeza amabala okunyanga induna yakho.

Yintoni ebangela induna?

Ukuqonda ukuba akhula njani amabala, kunokunceda uqonde ngakumbi ngesikhumba: Umphezulu wolusu ugqunywe kwimingxunya emincinci edibanisa amadlala eoyile, okanye amadlala asebaceous, phantsi kolusu.

Le mingxunya ibizwa ngokuba yimingxunya. Amadlala eoyile avelisa ulwelo olunamafutha olubizwa ngokuba yi-sebum. Amadlala akho eoyile athumela i-sebum phezulu kulusu ngomjelo omncinci obizwa ngokuba yifollicle.

Ioyile isusa iiseli zolusu olufileyo ngokuzithwala ngefollicle ukuya kumphezulu wolusu. Isiqwenga senwele esincinci siyakhula nakwintonga.

Amabala avela xa ulusu lophahla ludibana neeseli zolusu olufileyo, ioyile egqithileyo, kwaye ngamanye amaxesha ibacteria. Ngexesha lokufikisa, iihomoni zihlala zibangela ukuba amadlala eoyile avelise ioyile egqithileyo, eyonyusa umngcipheko wamabala amabala.

Zintathu iintlobo eziphambili zamabala:

• Inwele emhlophe sisiporho esivalwa sivalwe kodwa siphume esikhumbeni. Ezi zibonakala zinzima, amaqhuma amhlophe.
• Inwele emnyama yipore evaliweyo kodwa ihlala ivulekile. Ezi zibonakala njengamabala amnyama amnyama kumphezulu wolusu.
• Ipimple sisixhobo esineendonga ezivulekileyo, zivumela ioyile, ibhaktiriya kunye neeseli zolusu olufileyo ukuba zingene phantsi kolusu. Oku kubonakala njengamaqhuma abomvu ngamanye amaxesha anomphezulu ogcwele ubofu (impendulo yomzimba kwintsholongwane).

Ukutya kuchaphazela njani ulusu?

Inye into enokuchaphazela ulusu lwakho kukutya. Ukutya okuthile kuphakamisa iswekile yakho yegazi ngokukhawuleza kunezinye.

Xa iswekile yegazi lakho inyuka ngokukhawuleza, ibangela ukuba umzimba ukhuphe ihomoni ebizwa ngokuba yi-insulin. Ukuba ne-insulin engaphezulu kwegazi lakho kunokubangela ukuba amadlala eoyile avelise ioyile ngakumbi, ukwandisa umngcipheko wamabala amabala.

Okunye ukutya okubangela i-spikes kwi-insulin kubandakanya:

• ipasta
• irayisi emhlophe
• isonka esimhlophe
• iswekile

Ngenxa yeempembelelo zazo zokuvelisa i-insulin, oku kutya kuthathwa njenge- "high-glycemic" carbohydrate. Oko kuthetha ukuba zenziwe ngeeswekile ezilula.

Itshokholethi ikwakholelwa ukuba iyawenza mandundu amabala, kodwa kubonakala ngathi ayichaphazeli bonke abantu, ngokophando olupapashwe kwi.

Abanye abaphandi baye bafunda unxibelelwano phakathi kwento ebizwa ngokuba yi "Western diet" okanye "standard American diet" kunye namabala. Olu hlobo lokutya lusekwe kakhulu:

• iikhabhohayidrethi ezine-glycemic ephezulu
• yobisi
• Amafutha azele
• amafutha

Ngokwophando oluchaziweyo kwiJenali yeKlinikhi, iCosmetic kunye noPhando ngeDermatology, ezi ntlobo zokutya zikhuthaza imveliso yehomoni enokubangela ukuba ioyile egqithisileyo yenziwe kwaye ikhutshelwe ngamadlala eoyile.

Baye bafumanisa ukuba ukutya kweNtshona kunxulunyaniswa nokudumba okukhulu, okunokuthi kube negalelo kwiingxaki zamabala.

Kukuphi ukutya ekukholelwa ukuba kunceda ulusu lwakho?

Ukutya ukutya okune-glycemic ephantsi eyenziwe ngee-carbohydrate ezintsonkothileyo kunokunciphisa umngcipheko wokuba ne-acne. IiCarbohydrate ezintsonkothileyo zifumaneka koku kutya kulandelayo:

• amazimba
• iimbotyi
• iziqhamo nemifuno engaphunyezwanga

Ukutya okuqulethe ezi zinto zilandelayo kucingelwa ukuba kuyanceda kulusu kuba kunciphisa ukudumba:

• i-zinc zinc
• Uvithamini A no-E
• imichiza ebizwa antioxidants

Olunye ukhetho lokutya olulungele ulusu lubandakanya:

• iziqhamo nemifuno emthubi kunye no-orenji ezinje ngeminqathe, iibhilikosi, kunye neebhatata
• isipinatshi kunye neminye imifuno eluhlaza eluhlaza kunye namagqabi
• iitumato
• iiblueberries
• isonka sengqolowa
• irayisi emdaka
• IQuinoa
• Thekhi
• imbewu ithanga
• iimbotyi, ii-ertyisi, neelentile
• isalmon, imackerel, kunye nezinye iintlobo zeentlanzi ezinamanqatha
• amandongomane

Umzimba womntu wonke wahlukile, kwaye abanye abantu bafumanisa ukuba bafumana amabala amaninzi xa besitya ukutya okuthile. Ngaphantsi kolawulo lukagqirha wakho, kunokuba luncedo ukuzama indlela otya ngayo ukuze ubone ukuba yeyiphi eyona nto ikulungeleyo.

Ngalo lonke ixesha zithathele ingqalelo naziphi na izinto ezaliwa kukutya okanye uvakalelo olunokuba nalo xa ucwangcisa ukutya kwakho.

Ngaba lukhona uphononongo olubonisa ukuba oku kutya kunceda ulusu lwakho?

Ukutya okune-glycemic

Izifundo ezininzi zamva nje zibonisa ukuba ukulandela ukutya okune-glycemic diet, okanye enye iswekile elula, inokuthintela kunye nokuphucula amabala. Abaphandi kolunye uphononongo lwezigulana zaseKorea bafumanise ukuba ukulandela umthwalo ophantsi we-glycemic kwiiveki ezili-10 kungakhokelela kuphuculo olubonakalayo kumabala.

Kwesinye isifundo esapapashwa kwi, Abaphandi bafumanisa ukuba ukulandela ukutya okune-glycemic esezantsi, ukutya okuneprotein ephezulu kwiiveki ezili-12 kuphuculwe induna emadodeni, kwaye kukhokelele nasekuncipheni komzimba.

Izinki

Izifundo zikwacebisa ukuba ukutya ukutya okutyebileyo kwi-zinc kunokuba luncedo ekuthinteleni nasekunyangeni amabala. Ukutya okunotyebileyo kwi-zinc kubandakanya:

• imbewu ithanga
• cashews
• inyama yenkomo
• Thekhi
• IQuinoa
• iilentile
• ukutya kwaselwandle okunje ngeembatyisi kunye nononkala

Kwisifundo esinye esapapashwa kwi, Abaphandi bajonga ubudlelwane phakathi kwamanqanaba e-zinc egazini kunye nobukhali be-acne. I-Zinc yiminerali yokutya ebalulekileyo kuphuhliso lolusu kunye nokulawula imetabolism kunye namanqanaba ehomoni.

Abaphandi bafumanise ukuba amanqanaba asezinki aphantsi ayadityaniswa namabala amabi kakhulu. Bacebisa ukuba kwandiswe inani le-zinc ekutyeni ukuya kwi-40 mg ye-zinc ngemini ukunyanga abantu abanamatyala aqatha amabala. Uphononongo lubonisa ukuba inani elifanayo le-zinc kwanabantu abangenayo i-acne.

Iivithamini A kunye no-E

Kwisifundo esapapashwa kwi, Abaphandi bafumanise ukuba amanqanaba asezantsi eevithamini A kunye no-E nawo kubonakala ngathi adibene neemeko ezinzima zamabala.

Bacebisa ukuba abantu abane-acne banokwazi ukunciphisa ubunzima be-acne yabo ngokwandisa ukutya kwabo okuqukethe ezi vithamini. Thetha nogqirha wakho ngaphambi kokuba uthathe isongezelelo sevithamini A. Vitamin A ityhefu kunokubangela umonakalo ngokusisigxina kwizitho zakho eziphambili.

Antioxidants kunye ne-omega-3 fatty acids

I-Omega-3s luhlobo lwamafutha olufunyanwa kwizityalo ezithile nakwimithombo yeeprotein zezilwanyana, ezinje ngeentlanzi namaqanda. I-Antioxidants ziikhemikhali ezinciphisa ubungozi emzimbeni. Ngokudibeneyo, ii-omega-3s kunye nee-antioxidants zicingelwa ukunciphisa ukudumba.

Izifundo zixhasa ubukhulu becala unxibelelwano phakathi kokunyuka kokusetyenziswa kwe-omega-3s kunye neAntioxidants kunye nokwehla kwamabala.

Uphononongo olupapashwe kufunyenwe ukuba abantu abathathe i-omega-3 yemihla ngemihla kunye ne-antioxidant supplement bakwazile ukunciphisa amaqhakuva kunye nokuphucula impilo yabo yengqondo.

Kuba i-acne ihlala ibangela uxinzelelo lweemvakalelo, i-omega-3 kunye nokusetyenziswa kwe-antioxidant kunokuba luncedo kakhulu kubantu abakule meko.

Umgca wezantsi

Olunye uphononongo lubonisa ukuba ukutya okuthile kunokunceda ekupheliseni amabala kunye nokuphucula impilo yolusu, kodwa akukho “nyango” luqinisekileyo lokutya. Ngaphambi kokuguqula indlela otya ngayo, kubalulekile ukuba uthethe nogqirha wakho ukuze uqiniseke ukuba naluphi na utshintsho olwenzayo aluyi kuyonakalisa impilo yakho.

Elona cebiso lililo lokutya ekujonganeni namabala kubonakala ngathi kukutya ukutya okunesondlo, okunesondlo okuneziqhamo kunye nemifuno, imithombo yeprotheni esempilweni kunye neenkozo ezipheleleyo.

Ukulungiswa kokutya: Ukutya kolusu olusempilweni