Ukutya okuphezulu okungama-7 okunokubangela amabala

Umxholo

• 1. Iinkozo ezicociweyo kunye neeSugars
• 2. Iimveliso zobisi
• 3. Ukutya okukhawulezayo
• 4. Ukutya okutyebileyo kwi-Omega-6 Fats
• 5. Itshokholethi
• 6. Ingqolowa Protein Powder
• 7. Ukutya onovakalelo kuko
• Yintoni yokutya endaweni yoko
• Umgca osezantsi

Amabala sisifo esiqhelekileyo solusu esichaphazela phantse i-10% yabemi behlabathi ().

Zininzi izinto ezinegalelo kuphuhliso lwamabala, kubandakanya i-sebum kunye nekeratin, ibacteria ebangela induna, iihormoni, pores ezivaliweyo kunye nokudumba ().

Unxibelelwano phakathi kokutya kunye namabala luye lwaphikisana, kodwa uphando lwakutsha nje lubonisa ukuba ukutya kunokudlala indima ebalulekileyo kuphuhliso lwamabala ().

Eli nqaku liza kujonga ukutya oku-7 okunokubangela induna kwaye kuxoxwe ngokuba kutheni umgangatho wokutya kubalulekile.

1. Iinkozo ezicociweyo kunye neeSugars

Abantu abane-acne bathanda ukutya ii-carbohydrate ezingcolileyo kunabantu abane-acne encinci okanye engenayo (,).

Ukutya okunotye kwiicarbohydrate ezicokisekileyo kubandakanya:

• Isonka, ii-crackers, i-cereal okanye i-dessert eyenziwe ngomgubo omhlophe
• Ipasta eyenziwe ngomgubo omhlophe
• Irayisi emhlophe kunye nerayisi noodles
• Isodas kunye nezinye iziselo ezineswekile
• Iiswiti ezifana neswekile, i-maple syrup, i-honey okanye i-agave

Olunye uphononongo lufumanise ukuba abantu abasoloko besitya iswekile eyongeziweyo banomngcipheko omkhulu we-30% wokukhula kwamabala, ngelixa abo bahlala besitya iikeyiki kunye neekeyiki babenomngcipheko omkhulu we-20% ().

Lo mngcipheko ukhulayo unokuchazwa ziziphumo zokucocwa kweecarbohydrate kwiswekile yegazi kunye namanqanaba e-insulin.

Iicarbohydrate ezihlaziyiweyo zifunxwa ngokukhawuleza kwigazi, ezinyusa ngokukhawuleza amanqanaba eswekile yegazi. Xa iswekile yegazi inyuka, amanqanaba e-insulin nawo ayenyuka ukunceda ukuvala iswekile yegazi ephuma egazini nakwiiseli zakho.

Nangona kunjalo, amanqanaba aphezulu e-insulin awalunganga kwabo bane-acne.

I-insulin yenza iihomoni ze-androgen zisebenze ngakumbi kwaye zonyuse ukukhula okufana ne-insulin 1 (IGF-1). Oku kunegalelo kuphuhliso lwamaqhakuva ngokwenza iiseli zolusu zikhule ngokukhawuleza nangokunyusa imveliso ye-sebum (,,).

Kwelinye icala, izidlo ezisezantsi-glycemic, ezinganyusi kakhulu iswekile yegazi okanye amanqanaba e-insulin, zinxulunyaniswa nokuncipha kwamabala amabala (,,).

Ngelixa uphando kwesi sihloko luyathembisa, kufuneka okungakumbi ukuqonda ngakumbi ukuba iicarbohydrate ezihlaziyiweyo zinegalelo njani kumabala.

Isishwankathelo Ukutya okuninzi okucoliweyo kwee-carbohydrate kunokunyusa iswekile yegazi kunye namanqanaba e-insulin kunye negalelo kuphuhliso lwamabala. Nangona kunjalo, uphando olongezelelweyo luyafuneka.

2. Iimveliso zobisi

Izifundo ezininzi zifumene ikhonkco phakathi kweemveliso zobisi kunye nokuqina kwamabala kulutsha (,,,).

Izifundo ezibini zifumanise ukuba abantu abadala abancinci abasoloko betya ubisi okanye i-ayisi khrim banamathuba amane okuba nesifo se-acne (,).

Nangona kunjalo, izifundo eziqhutyiweyo ukuza kuthi ga ngoku khange zibe kumgangatho ophezulu.

Uphando ukuza kuthi ga ngoku lujolise ikakhulu kulutsha nakubantu abadala abancinci kwaye lubonise kuphela unxibelelwano phakathi kobisi kunye ne-acne, hayi unobangela kunye nolwalamano olunempembelelo.

Akukacaci ukuba ubisi lunokuba negalelo njani ekwenziweni kwamabala, kodwa zininzi iindlela ezicetywayo.

Ubisi buyaziwa ngokwandisa amanqanaba e-insulin, azimeleyo kwiziphumo zeswekile yegazi, enokuthi ibenze mandundu ubunzima be-acne (,,).

Ubisi lweCow luqulethe ii-amino acid ezikhuthaza isibindi ukuba sivelise ngakumbi i-IGF-1, edibene nokuphuhliswa kwamabala (,,).

Nangona kukho intelekelelo yokuba kutheni ukusela ubisi kunokubangela ukuba amabala abe mandundu, akucaci nokuba ideri idlala indima ethe ngqo. Uphando oluthe kratya luyafuneka ukumisela ukuba ngaba kukho isixa esithile okanye uhlobo lobisi olunokuthi lwonyuse amabala.

Isishwankathelo Ukutya iimveliso zobisi rhoqo kunxulunyaniswa nokuqina kwamabala amabala, kodwa akuqinisekanga ukuba ngaba kukho unobangela kunye nolwalamano olusebenzayo.

3. Ukutya okukhawulezayo

Amabala adibene kakhulu nokutya ukutya kwendlela yaseNtshona okunotyebileyo kwiikhalori, amafutha kunye neecarbohydrate ezisulungekileyo (,).

Izinto ezikhawulezayo zokutya, ezinje ngeeburger, ii-nuggets, izinja ezishushu, iifriji zaseFrance, isoda kunye nobisi, zizinto eziphambili zokutya okuqhelekileyo eNtshona kwaye zinokwandisa umngcipheko wamabala amabala.

Olunye uphononongo lolutsha olungama-5 000 lwaseTshayina kunye nabantu abadala abancinci bafumanisa ukuba ukutya okunamafutha aphezulu kunxulunyaniswa nomngcipheko okhulayo wama-43% wokukhula kwamabala. Ukutya rhoqo ukutya okukhawulezayo kwandise umngcipheko nge-17% ().

Isifundo esahlukileyo samadoda angama-2,300 aseTurkey afumanise ukuba ukutya rhoqo ii-burger okanye iisoseji zinxulunyaniswa nomngcipheko okhulayo wama-24% wokukhula kwamabala ().

Akucaci ukuba kutheni ukutya ukutya okukhawulezayo kungonyusa umngcipheko wokuvela kwamabala, kodwa abanye abaphandi bacebisa ukuba inokuchaphazela ukubonakaliswa kwemfuza kunye nokuguqula amanqanaba ehomoni ngendlela ekhuthaza ukukhula kwamabala (,,).

Nangona kunjalo, kubalulekile ukuba uqaphele ukuba uninzi lophando malunga nokutya okukhawulezayo kunye namabala asebenzise idatha yokuzixela. Olu hlobo lophando lubonisa kuphela iipateni zemikhwa yokutya kunye nomngcipheko wamabala kwaye alungqineli ukuba ukutya okukhawulezayo kubangela induna. Ke, kufuneka uphando olungakumbi.

Isishwankathelo Ukutya ukutya okukhawulezileyo kunxulunyaniswa nomngcipheko okhulayo wokuba ne-acne, kodwa akucaci nokuba ibangela induna.

4. Ukutya okutyebileyo kwi-Omega-6 Fats

Ukutya okuqulethe isixa esikhulu se-omega-6 fatty acids, njengokutya okuqhelekileyo kwaseNtshona, kunxulunyaniswe namanqanaba okwanda kokudumba kunye ne-acne (,).

Oku kunokuba ngenxa yokuba izidlo zaseNtshona ziqulathe inani elikhulu lombona kunye neoyile yeoyile, ezityebile kumafutha e-omega-6, kunye nokutya okumbalwa okunamafutha e-omega-3, njengeentlanzi kunye nama-walnuts (,).

Oku kungalingani kwe-omega-6 kunye ne-omega-3 fatty acids kutyhala umzimba ube kwimeko yokuvuvukala, enokuthi ibenze mandundu ubunzima be-acne (,).

Kwelinye icala, ukongeza nge-omega-3 fatty acids kunokunciphisa amanqanaba okudumba kwaye kufunyenwe ukunciphisa ubukhali bamabala ().

Ngelixa amakhonkco phakathi kwe-omega-6 fatty acids kunye namabala athembisayo, khange kubekho zifundo zilawulwa ngokungahleliwe kwesi sihloko, kwaye kufuneka uphando ngakumbi.

Isishwankathelo Ukutya okunotyebi kwi-omega-6 fatty acids kunye ne-omega-3 ephantsi kune-pro-inflammatory kwaye inokuba mandundu amabala, nangona uphando oluninzi luyafuneka.

5. Itshokholethi

Itshokholethi ibikrokrela ukuba induna ibangele ukusukela ngee-1920s, kodwa ukuza kuthi ga ngoku, akukho sivumelwano sifikelelweyo ().

Uphando oluninzi olungekho sesikweni luye lwadibanisa iityilethi yokutya kunye nomngcipheko owandayo wokukhula kwamabala, kodwa oku akwanelanga ukubonisa ukuba itshokholethi ibangela induna (,).

Uphononongo lwakutsha nje lufumanise ukuba amadoda athandwa ngamabala asebenzisa iigram ezingama-25 ze-99% yetshokholeyithi emnyama yonke imihla enenani elonyukayo lezilonda zamabala emva kweeveki nje ezimbini ().

Olunye uphononongo lufumanise ukuba amadoda anikwa iicapsule ze-100% yecocoa powder mihla le yayinezilonda zamabala emva kwiveki enye xa kuthelekiswa nezo zinikwe indawo ().

Ngokuchanekileyo kutheni i-chocolate inganyusa ama-acne akucaci, nangona olunye uphando lufumene ukuba ukutya i-tshokoleta kwandisa ukusebenza kwakhona kwe-immune system kwi-bacteria ebangela i-acne, enokukunceda ukucacisa ezi ziphumo ().

Ngelixa uphando lwamva nje luxhasa unxibelelwano phakathi kokusetyenziswa kwetyhokolethi kunye namabala, kuhlala kungacaci ukuba ngaba itshokholethi iyayibangela na induna.

Isishwankathelo Uphando oluvelayo luxhasa unxibelelwano phakathi kokutya itshokholethi kunye nokukhula kwamabala, kodwa izizathu zokuba kutheni kwaye namandla olwalamano ahlala engacacanga.

6. Ingqolowa Protein Powder

Iprotey ye-Whey yinto edumileyo yokutya (,).

Ngumthombo otyebileyo we-amino acid leucine kunye ne-glutamine. Ezi amino acid zenza iiseli zolusu zikhule kwaye zahlule ngokukhawuleza, ezinokuthi zibe negalelo ekwenziweni kwamabala (,).

Ii-amino acid ezikwi-whey protein nazo zinokukhuthaza umzimba ukuba uvelise amanqanaba aphezulu e-insulin, edityaniswe nokuphuhliswa kwamabala (,,).

Izifundo ezininzi zamatyala ziye zaxela unxibelelwano phakathi kokusetyenziswa kweeproteni kunye ne-acne kwiimbaleki zamadoda (,,).

Olunye uphononongo lufumene unxibelelwano ngokuthe ngqo phakathi kobukrakra be-acne kunye nenani leentsuku kwi-whey protein supplements ().

Ezi zifundo zixhasa ikhonkco phakathi kwe-whey protein kunye ne-acne, kodwa uphando oluninzi luyafuneka ukumisela ukuba ngaba i-whey protein ibangela induna.

Isishwankathelo Inani elincinci ledatha licebisa ikhonkco phakathi kokuthatha i-whey protein powder kunye nokuphuhlisa i-acne, kodwa uphando olukumgangatho ophezulu luyafuneka.

7. Ukutya onovakalelo kuko

Kuphakanyisiwe ukuba i-acne, kwiingcambu zayo, isifo esivuthayo (,).

Oku kuxhaswa yinto yokuba amachiza athomalalisa ukudumba, njenge-corticosteroids, alunyango olusebenzayo lwe-acne enzima kwaye abantu abane-acne banyuse amanqanaba eemolekyuli ezivuthayo egazini labo (,,).

Enye indlela ukutya okunokuba negalelo ngayo kukudumba kukuziva unomdla wokutya, okwabizwa ngokuba kukulibaziseka kweempendulo ().

Iimvakalelo zokutya zenzeka xa amajoni akho omzimba achaza ngempazamo ukutya njengoyikiso kwaye ahlasela ngokuhlasela ().

Oku kukhokelela kumanqanaba aphezulu eemolekyuli zepro-inflammatory ezijikeleza umzimba wonke, ezinokuthi zonyuse induna ().

Kuba kukho ukutya okungabalekiyo amajoni akho omzimba anokusabela kuko, eyona ndlela yokufumana iziphumo zakho ezizodwa kukugqibezela ukutya okungafunekiyo phantsi kweliso lesazi esibhalisiweyo okanye ingcali yesondlo.

Ukuphelisa izidlo kusebenza ngokuthintela okwethutyana inani lokutya kwindlela otya ngayo ukuze kupheliswe izinto ezinokubangela kunye nokufezekisa ukukhululeka kweempawu, emva koko ukongeza ukutya ngendlela efanelekileyo ngelixa ulandela iimpawu zakho kunye nokukhangela iipateni.

Ukuvavanywa kobuntununtunu bokutya, njengoVavanyo lokuKhululwa koMlamli (MRT), kunokunceda ekuboneni ukuba kukuphi ukutya okukhokelela ekuvukeleni okunxulumene nomzimba kunye nokubonelela ngesiqalo esicacileyo sokutya kwakho ().

Ngelixa kubonakala ngathi kukho unxibelelwano phakathi kokudumba kunye ne-acne, akukho zifundo ziphande ngokuthe ngqo ngendima ethile yovakalelo lokutya kuphuhliso lwayo.

Oku kuhlala kuyindawo ethembisayo yophando ukunceda ukuqonda ngcono ukuba ukutya, amajoni omzimba kunye nokudumba kuchaphazela njani ukukhula kwamabala ().

Isishwankathelo Ukuziva uvakalelo kukutya kunokunyusa inani lokudumba emzimbeni, ekunokuthi ngokwenyani kube mandundu amabala. Nangona kunjalo, akukho zifundo ukuza kuthi ga ngoku esele zenziwe ngesihloko.

Yintoni yokutya endaweni yoko

Ngelixa ukutya okuxoxwe ngasentla kunokuba negalelo kuphuhliso lwamabala, kukho okunye ukutya kunye nezakha mzimba ezinokukunceda ulusu lwakho lucace. Oku kubandakanya:

• I-Omega-3 fatty acids: I-Omega-3s zichasene nokudumba, kwaye ukusetyenziswa rhoqo kunxulunyaniswe nomngcipheko omncinci wokukhula kwamabala (,,).
• Iiprobiotic: Iiprobiotic zikhuthaza isisu esisempilweni kunye ne-microbiome elungeleleneyo, enxulunyaniswa nokunciphisa ukudumba kunye nomngcipheko ophantsi wokukhula kwamabala (,,,).
• Iti eluhlaza: Iti eluhlaza ineepolyphenols ezinxulunyaniswa nokuncipha kokudumba kunye nokuhla kwemveliso ye-sebum. Kufunyenwe izicatshulwa zeti eluhlaza ukuba zinciphise ubukhali bamabala xa zisetyenziswa kulusu (,,,).
• Isandi: I-Turmeric iqulethe i-anti-inflammatory polyphenol curcumin, enokunceda ukulawula iswekile yegazi, ukuphucula ubuntununtunu be-insulin kunye nokuthintela ukukhula kweentsholongwane ezibangela amabala, ezinokunciphisa amabala (,).
• Iivithamini A, D, E kunye ne-zinc: Ezi zinongo zidlala indima ebalulekileyo kulusu nakwimpilo yomzimba kwaye zinokunceda ukuthintela induna (,,).
• Ukutya ngendlela yePaleolithic: Ukutya kwe-Paleo kutyebile kwinyama engatyebanga, iziqhamo, imifuno kunye namandongomane kwaye kusezantsi iinkozo, ubisi kunye nemidumba. Banxulunyaniswa neswekile esezantsi yegazi kunye nenqanaba le-insulin ().
• Ukutya ngendlela yaseMeditera: Ukutya kweMeditera kutyebile kwiziqhamo, imifuno, ukutya okuziinkozo, iimbotyi, intlanzi kunye neoyile yomnquma kunye nobisi oluncinci kunye namafutha. Kukwanxulunyaniswe nokuncipha kwamabala amabala ().

Isishwankathelo Ukutya ukutya okutyebileyo kwi-omega-3 fatty acids, iprobiotic, iti eluhlaza, iziqhamo kunye nemifuno zinokukhusela kuphuhliso lwamabala. Iivithamini A, D kunye no-E, kunye ne-zinc, nazo zinokunceda ukuthintela i-acne.

Umgca osezantsi

Ngelixa uphando lunxibelelene nokutya okuthile nomngcipheko owandayo wokukhula kwamabala, kubalulekile ukugcina umfanekiso omkhulu engqondweni.

Iipateni zokutya ngokubanzi zinokuba nefuthe elikhulu kwimpilo yolusu kunokutya-okanye ukungatyi-nakuphi na ukutya.

Ngokuqinisekileyo akuyomfuneko ukuthintela ngokupheleleyo konke ukutya okuye kwadityaniswa namabala kodwa endaweni yoko kudle ngokulinganisela kunye nokunye ukutya okunezakhamzimba ezixutyushwe ngasentla.

Uphando malunga nokutya kunye namabala alomelele ngokwaneleyo ukuba lenze izindululo malunga nokutya ngeli xesha, kodwa uphando lwexesha elizayo luyathembisa.

Okwangoku, kunokuba luncedo ukugcina ilog yokutya ukujonga iipateni phakathi kokutya okutyayo kunye nempilo yolusu lwakho.

Unokuphinda usebenze nesidlo sokutya esibhalisiweyo ukuze ufumane iingcebiso ezingaphezulu.