Eyona ndlela yokutya kunye neZongezo ze-Acne Vulgaris (iHormonal Acne)

Umxholo

• Yintoni i-acne vulgaris?
• Yintoni ebangela induna?
• Iingcebiso ezilungileyo zokutya ukulawula amabala
• Yitya ulawulo lweeswekile egazini
• Zama ukusika iiprotey zobisi kunye ne-whey
• Yitya ukutya okupheleleyo, okunesondlo
• Ukutya ukutya kunye nokuphepha
• Ukutya kunye neziselo ukonwabela
• Ukutya kunye neziselo ukuphepha
• Ngaba izongezo zinokunceda ukunyanga amabala?
• Amabala adityaniswa namanqanaba asezantsi e-vitamin D
• Iti eluhlaza inokunciphisa amanxeba
• Ezinye izongezo ezinokukunceda
• Ezinye izinto eziqwalaselwayo
• Umgca wezantsi

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

Ukuba une-acne, awuwedwa. I-acne vulgaris - eyaziwa ngokuba yi-acne-ichaphazela ukuya kuma-80% abantu ngexesha elithile phakathi kweminyaka eyi-11 no-30 (,,,).

Amabala, ngakumbi amabala amadala, ahlala ebizwa ngokuba yi-hormonal acne. IiHormone, kunye nezinye izinto ezininzi, kubandakanya ibhaktiriya, ukungaqheleki kweseli yolusu, ufuzo kunye noxinzelelo kumanqanaba okudlala, adlala indima ekuqhubekeni kwawo.

Nangona imeko inyangwa ngokwamayeza, indlela yokuphila, kubandakanya indlela otya ngayo, inokudlala indima enkulu ekulawuleni nasekunciphiseni iimpawu.

Eli nqaku liphonononge okona kutya kulungileyo kwamabala, kubandakanya ukutya okutyayo kunye nokuphepha, kunye nezongezo ezinokukunceda.

Yintoni i-acne vulgaris?

I-Acne vulgaris, okanye i-acne, sisifo solusu esibonakala ngamabala amnyama, amabala amhlophe, ukudumba, irhashalala, isikhumba esibomvu, kwaye ngamanye amaxesha izilonda ezinzulu.

Ihlelwe ngokobunzima bayo ():

• Amabala amdaka: izilonda ezingenakudumba, zimbalwa izilonda ezivuthayo, okanye zombini
• Amabala amdaka: izilonda ezivuthayo, maxa wambi amaqhuqhuva - ubunzima, izilonda ezibuhlungu, okanye zombini, kunye nokuqaqamba kancinci
• Amabala amakhulu: izilonda ezivuthayo, izilonda, okanye zombini, kunye nokuqhaqhaqhaqhaqhaqhaqhaqha, okuqhubekayo okungahambelani nonyango emva kweenyanga ezili-6, okanye nayiphi na i-acne ebangela ukukhathazeka kwengqondo

Amabala aqhele ukwenzeka kumalungu omzimba wakho aneengqungqutyana ezi-sebaceous, ezizincindi ezincinci zokuvelisa ioyile ezichaphazeleka zihomoni. Oku kubakho ebusweni bakho, ngasemva, esifubeni, entanyeni, nakwingalo ezingaphezulu ().

Iimeko ezibi kakhulu zamabala zinokukhokelela ekonakaleni, ekunqobeni okusisigxina kolusu kunye noxinzelelo lweemvakalelo olunokubangela uxinzelelo kunye nokurhoxa kwiimeko zentlalo ().

Nangona le meko ixhaphake kakhulu ngexesha lokufikisa, inokuqhubeka nokuba mdala, kwaye abanye banokuyifumana kubo bonke ubomi babo).

Yintoni ebangela induna?

Izinto ezikhokelela kumabala zinzima kwaye zininzi izinto ezenziwayo.

Ukujongwa kwemfuza, ukuguquguquka kwehomoni ekhokelela kwi-sebum egqithileyo okanye kwimveliso yeoyile evela kumadlala afumileyo, ukudumba, i-follicular hyperkeratinization, kunye ne-bacterial colonization inokubangela amabala.

I-hyperkeratinization ye-follicle-okanye ukuchitheka okungaqhelekanga kweeseli zolusu kunye necandelo elingaphezulu leefollic zeenwele kufutshane nokuvulwa kwepore - kuthathwa njengesona sizathu siphambili.

Ezi iiseli zolusu zivala ipore kwaye zenze into ekubhekiswa kuyo njengezonyango njenge-microcomedone (7, 8).

Ipropionibacterium acnes (P. acnes) Yibacteria ekhula rhoqo kulusu lwakho.

Kubantu abane-acne, ikhula ngokungaqhelekanga, ekhokelela kukudumba, ukonakala kolusu, i-follicular hyperkeratinization, kunye notshintsho lwe-sebum ().

IiHormone zikwadlala indima ebalulekileyo ekukhuleni kwamabala, yiyo loo nto kusoloko kubhekiswa kuwo njenge "acne acne". Ngokwesiqhelo yenzeka ngexesha lokufikisa ngenxa yokwanda kwenqanaba lesini ngexesha lokufikisa, ngaphandle kwesini.

Abasetyhini banamava amabala kamva ebomini ngokunxulumene nokuhla kwehomoni ngexesha lokukhulelwa, ukuya exesheni, naxa usebenzisa ulawulo lokuzalwa kwehomoni ().

Ukudumba kunye nokutya kucingelwa ukuba kungadlala indima nayo, nangona abanye besithi ukutya akubalulekanga kangako. Okwangoku, bukhona ubungqina obomeleleyo bokuba utshintsho oluthile kwindlela yokutya lwenza umahluko omkhulu kunyango lwamabala ().

Amabala anokubangelwa ngamayeza athile kunye nokuchazwa kweekhemikhali emsebenzini. Nangona kunjalo, ezi ntlobo zamabala zahlukile kwi-acne vulgaris ().

Amabala sisifo solusu esibangelwa zizinto ezininzi, kubandakanya utshintsho kwihomoni, ibacteria, ukudumba, hyperkeratinization, kunye nokutya.

Iingcebiso ezilungileyo zokutya ukulawula amabala

Uphando lubonakalisile ukuba ukutshintsha imikhwa ethile yokutya kunokunciphisa kakhulu iimpawu zamabala.

Oku kulandelayo zezona ndlela zisekwe kubungqina bokulawula amabala kukutya kwakho.

Yitya ulawulo lweeswekile egazini

Ukuthintela ukuguquguquka kweswekile yegazi ngokulandela ukutya okune-glycemic-index yokutya yokulawula amabala yenye yethiyori ethe yafumana amandla kwilizwe lesayensi.

Isalathiso se-glycemic index (GI) linyathelo lokucotha okanye ngokukhawuleza kokutya okonyusa amanqanaba eswekile yegazi.

Ukukhetha ukutya nge-GI ephezulu, enje ngesoda, isonka esimhlophe, iilekese, iisiriyeli zeswekile, kunye ne-ayisi khrim, kunokubangela ukuhla okumangalisayo kwiswekile yegazi kwaye kunokwandisa amabala ().

Ukutya ukutya okuneswekile kunyusa amanqanaba e-insulin, eyihomoni evala iswekile egazini lakho nakwiiseli zakho apho inokusetyenziselwa amandla. Oku kukhuthaza ukukhutshwa kwezinye iihomoni, ezinje nge-insulin efana nokukhula kwe-1 (IGF-1).

Olu konyuka kwamahomoni kukhokelela kwi-hyperkeratinization kunye nakwimveliso ye-sebum egqithileyo, enokuthi iwenze mandundu amaqhakuva ().

Olunye uphononongo lubonakalise ukuphucuka okubalulekileyo kumabala asebusweni kubantu abalandela i-GI esezantsi, ukutya okuneprotein ephezulu,,).

Ngaphezu koko, nangona amabala axhaphakile kubantu baseNtshona kulandela izidlo eziphezulu ze-GI ezigcwele ukutya okuneswekile, imeko yenzeka ngokungaqhelekanga kubemi abatya izidlo zemveli ezingabandakanyi iswekile okanye ukutya okucutshungulwayo (,).

Ke ngoko, ukusika ukutya okuneswekile kunye neziselo, kunye neecarb ezisulungekileyo, ezinjengepasta emhlophe, iikeyiki kunye nesonka esimhlophe, kunokuziphucula iimpawu zakho zamabala.

Zama ukusika iiprotey zobisi kunye ne-whey

Kuthunyelwe ukuba ubisi kunye neemveliso zobisi zikhuthaza ukukhutshwa kwe-insulin kunye nokuveliswa kwehomoni, njenge-IGF-1, eyaziwa njengeyona nto inegalelo kuphuhliso lwamabala ().

Uphengululo lwezifundo ezili-14 ezibandakanya abantwana abayi-78,529 kunye nabantu abadala abaneminyaka esi-7 ukuya kwengama-30 bafumanise ukuba ukufunxwa kwazo naziphi na iimveliso zobisi, kubandakanya ubisi, itshizi, kunye neyogathi- ngaphandle kokuphindaphindeka okanye isixa-kunxulunyaniswa nomngcipheko omkhulu wamaqhakuva ().

Olunye uphononongo lwezifundo ezili-9 kubantu abangama-71,819 lubonise ukuba abantu abasele ubisi bangama-16% amathuba okuba babe namabala kunabo bangakhange ().

Kwangokunjalo, uphando lubonisa ukuba ukusebenzisa iprotein ye-whey- iprotein eveliswe kubisi- inokunxulumana namabala.

Isifundo seenyanga ezimbini ze-2 kubantu abangama-30 abaneminyaka eyi-18-45 baqaphela ukuba ukusetyenziswa kweprotein ye-whey kunxulunyaniswa nokuqala kwamabala ().

Izifundo ezininzi zamatyala zichaza unxibelelwano phakathi kwe-whey protein kunye ne-acne ngokunjalo (,,).

Yitya ukutya okupheleleyo, okunesondlo

Ukulandela ukutya okunezakha mzimba, ukutya okuchaseneyo nokuvuvukala yenye yeendlela ezilungileyo zokunyanga kunye nokukhusela induna ngokwendalo. Ngenxa yokuba ukudumba kubangela amabala, ukukhetha ukutya okunciphisa ukudumba kubalulekile ().

Ukukhetha imithombo ye-omega-3 yokulwa nokuvuvukala, enjengeentlanzi ezinamanqatha kunye nembewu ye-chia, ngaphezulu kwemithombo etyebileyo ye-omega-6 etyebileyo efana ne-canola kunye neeoyile zesoya zinokunciphisa iimpawu zamabala (,,,).

Ukuzalisa isitya sakho ngemifuno enemibala kunye neziqhamo yenye indlela yokulawula ukudumba kunye nokunciphisa iimpawu zamabala. Oku kutya kuhambisa ii-antioxidants ezichasayo kunye nezinye izakha mzimba ezixhasa ulusu, ezinjengevithamini C, emzimbeni wakho ().

Ukuthathela ingqalelo ukuba i-acne inxibelelene ngokusondeleyo nokutya kwaseNtshona okuphezulu kukutya okucutshungulwayo, ukukhetha ukutya okupheleleyo kunye nokunciphisa okanye ukuthintela iimveliso ezisulungekiswe kakhulu kubalulekile xa uzama ukunyanga i-acne yakho ngokutya ().

Ukulawula iswekile yegazi, ukunciphisa okanye ukusika iiprotey zobisi kunye ne-whey, kunye nokulandela ukutya okusekwe kukutya, ukutya okunesondlo zezinye zeendlela ezilungileyo zokunyanga induna yakho ngokwendalo.

Ukutya ukutya kunye nokuphepha

Uphando lubonisa ukuba ukutya okucocekileyo, iimveliso zobisi, kunye nokutya okuneswekile kunye nokusela kunokunxulunyaniswa nokukhula kwamabala kunye neempawu zayo.

Ke ngoko, kungcono ukutya ukutya okupheleleyo, okunesondlo.

Ukutya kunye neziselo ukonwabela

• Imifuno: i-broccoli, isipinashi, i-kale, i-pepper, i-zucchini, i-cauliflower, iminqathe, ii-beet, njl.
• Isiqhamo: amajikijolo, iidiliya, iiorenji, iiapile, iitsheri, iibhanana, amapere, iidiliya, iipesika, njl.
• Iinkozo ezipheleleyo kunye nemifuno enesitatshi: Iitapile eziswiti, iquinoa, isikwashi se-butternut, i-farro, irayisi emdaka, i-oats, i-buckwheat, njl.
• Amafutha asempilweni: amaqanda apheleleyo, ioyile yomnquma, iiavokhado, amandongomane, iimbewu, ii-butter butter, ioyile yekhokhonathi, njl.
• Ezinye iindlela zobisi ezisekwe kwizityalo: ubisi lwecashew, ubisi lweamangile, ubisi lwekhokhonathi, iyogathi yekhokhonathi, njl.
• Umgangatho ophezulu weprotheni: isalmon, tofu, inkukhu, iturkey, amaqanda, ishellfish, njl.
• Iimbotyi: Iichickpeas, iimbotyi ezimnyama, iilentile, iimbotyi zezintso, njl.
• Imifuno echasene nokuvuvukala kunye neziqholo: iturmeric, isinamon, ipepile emnyama, iparsley, igalikhi, ijinja, icayenne, njl.
• Iziphuzo ezingenaswekile: amanzi, amanzi ahlwahlwazayo, iti eluhlaza, iti ye-hibiscus, amanzi emon, njl.

Ukutya kunye neziselo ukuphepha

Iimveliso zobisi, ukutya okuphuculweyo, kunye nokutya okuneswekile ephezulu kunye neziselo kufuneka kuthintelwe:

• Ubisi kunye neemveliso zobisi: ubisi, itshizi, iyogathi, njl.
• Ukutya okuphekwe kakhulu: ukutya okukhawulezayo, ukutya okubandayo, imivalo yokutya, iisiriyiti ezineswekile, iichips, izidlo zemicrowave, isonka esimhlophe, njl.
• Iilekese kunye neziselo ezineswekile: iilekese, ikhekhe, isoda, iicookies, iswekile yetafile, iziselo zamandla, iziselo zemidlalo ezinencasa, ijusi, njl.

Ukutya okufanelekileyo kwamabala okujikeleza kukutya okunezakha mzimba okulwa nokudumba. Gwema ukutya okucutshungulwe kakhulu, izinto ezineswekile, kunye nederi.

Ngaba izongezo zinokunceda ukunyanga amabala?

Uphando lubonisa ukuba ukongeza ukutya okutyayo kunye neevithamini ezithile, iiminerali kunye nezinye iikhompawundi kunokunciphisa amaqhakuva.

Amabala adityaniswa namanqanaba asezantsi e-vitamin D

Izifundo zidibanise amanqanaba asezantsi e-vitamin D kwi-acne. Abaphandi bacinga ukuba ngenxa yeevithamini ezinamandla ezichasayo, ukungabikho kwesi sithintelo kunokuzenza mandundu iimpawu zamabala ().

Isifundo kubantu abangama-80 abane-acne kunye ne-80 yolawulo olusempilweni lufumanise ukuba ukusilela kwe-vitamin D kwafunyanwa phantse i-50% yabantu abanemeko, xa kuthelekiswa ne-23% kuphela kwiqela lolawulo ().

Ukunqongophala kukaVitamin D kwakudityaniswa nokuqina kwamabala, kunye nophononongo olulandelayo lubonisa ukuba ukongeza nge-1,000 IU ngosuku lwevithamin D yeenyanga ezi-2 ziphucule kakhulu izilonda zamabala kubantu ababeswele le nto yezondlo ().

Umboneleli wakho wezonyango unokumisela ukuba ngaba uswele i-vitamin D kwaye ucebise idosi efanelekileyo yokongeza.

Izongezelelo zeVitamin D ziyafumaneka kwiivenkile nakwi-Intanethi.

Iti eluhlaza inokunciphisa amanxeba

Iti eluhlaza iqulethe ii-antioxidants ezinamandla kwaye ibonakalisiwe ukuba ineziphumo ezinamandla ezichasayo ().

Uphando lubonisa ukuba ukongeza iti eluhlaza kunokunceda abo bane-acne.

Uphononongo olwenziwe kumabhinqa angama-80 ane-acne yokumodareyitha ukuya kwelona libonakalisileyo ukuba abo bancedise nge-1,500 mg yokukhutshwa kweti eluhlaza kwiiveki ezi-4 bafumana ukuncipha okubonakalayo kwizilonda zamabala, xa kuthelekiswa neqela le-placebo ().

Ukukhutshwa kweti eluhlaza kufumaneka ngokubanzi, kodwa qiniseka ukuba uthetha nomboneleli wakho wezempilo ngaphambi kokuzama isongezo esitsha sokunyanga induna.

Ezinye izongezo ezinokukunceda

Ngaphandle kwivithamini D kunye nokukhupha iti eluhlaza, ezi zongezo zilandelayo zinokunceda ukunciphisa iimpawu zamabala:

• Ioli yeentlanzi. Obunye ubungqina bucebisa ukuba ukongeza ngeoyile yeentlanzi ye-omega-3 inokunciphisa ukubanzima kwamabala ebantwini abanye abantu. Nangona kunjalo, iziphumo zixubekile, nabanye abantu befumana iimpawu ezibaxekileyo ().
• Iivithamini B. Ukuxhasa iivithamini B kunokunceda abanye abantu abane-acne. Nangona kunjalo, inaliti yedosi ephezulu ye-B12 inokubangela amaqhakuva kwabanye abantu (,,).
• Izinki. Izongezo ze-zinc zomlomo zibonisiwe ukuphucula ubungqongqo bamabala kwizifundo ezininzi, kwaye i-zinc idlala indima ebaluleke kakhulu ekugcineni impilo yolusu ().
• Vitex. I-Vitex agnus-castus, ekwabizwa ngokuba yi-chasteberry, inokunciphisa amaqhakuva ngaphambi kokuya exesheni ngenxa yokukwazi ukuphazamisa iihomoni ezithile, kubandakanya ne-estrogen. Okwangoku, uphando olongezelelekileyo luyafuneka ().
• Barberry.IBerberis vulgaris L. (barberry) inezinto ezichasayo kunye neentsholongwane. Ukuxhasa ukukhutshwa kwebarberry kunokunciphisa kakhulu amanxeba amabala ngokwezifundo ezithile ().
• Iiprobiotic. Olunye uphando lubonisa ukuba ii-probiotiki zinokunciphisa ukudumba kolusu kunye nezinye iimpawu zamabala, kodwa kuyafuneka izifundo ezingaphezulu ukumisela ezona ntlobo zisebenzayo (,).
• CBD. I-Cannabidiol (i-CBD) inezixhobo ezinamandla ezichasayo kunye ne-antibacterial kwaye yafunyanwa ukunciphisa ukudumba kunye nokulawula ukuveliswa kwe-sebum kwiiseli zolusu lomntu kuvavanyo lwe-tube ().

I-Vitamin D, isicatshulwa seti eluhlaza, iivithamini ze-B, kunye ne-zinc zezinye zezongezelelo ezinokunceda abantu abane-acne.

Ezinye izinto eziqwalaselwayo

Ngaphandle kokulandela ukutya okusempilweni, ukutya okuxineneyo kunye nokuzivavanya ngentla apha ngasentla, ukutshintsha ezinye iindlela zokuphila kunokunceda ukulawula i-acne yakho.

Ukutshaya kunxulunyaniswa kakhulu namabala, kunye neminye imiba emininzi yezempilo, kubandakanya umhlaza wemiphunga kunye nesifo sentliziyo. Kubalulekile ukuyeka ukutshaya-ayisiyiyo kuphela ukunciphisa iimpawu zakho zamabala kodwa kunye nokuphucula impilo yakho iyonke ().

Ukusela kakhulu utywala, ukungalali ngokwaneleyo, kwaye uxinzelelo lubonakalisile ukuba negalelo kuphuhliso lwamabala kunye nokunyusa iimpawu ().

Ulusu luyimfuneko kunyango lwamabala. Sebenza nodermatologist wakho ukufumana ezona mveliso zingcono kwiimfuno zakho, njengoko ezinye iimveliso zinokusebenza kakuhle kwiindidi ezithile zesikhumba kodwa hayi ezinye ()

Izinto zokuphila, ezinje ngokutshaya, ukusebenzisa utywala, uxinzelelo, ukulala, kunye nokunakekelwa kwesikhumba, kunokuchaphazela ubukhali bamabala.

Umgca wezantsi

I-Acne vulgaris sisifo solusu esichaphazela abantu abaninzi bayo yonke iminyaka kwaye sinokuchaphazela impilo-ntle yakho ngokweemvakalelo.

Kunye nonyango lwamabala emveli, njengamayeza, ukutya kungasetyenziswa njengenye indlela, indlela yendalo yokunceda ukulawula le meko.

Ukulandela ukutya okunesondlo, ukusika ubisi, kunye nokunciphisa iswekile zizinto ezisekwe kubungqina ezinokuphucula iimpawu zamabala.

Ukuthatha izongezo ezithile ezinjengevithamini D kunye nokukhupha iti eluhlaza, ukulala ngokwaneleyo, ukuyeka ukutshaya, kunye nokunciphisa uxinzelelo zezinye iindlela ezisempilweni zokulwa esi sifo.

Ukuzama ezimbalwa zeengcebiso ezidweliswe kweli nqaku kunokukhokelela kuphuculo olukhulu kwiimpawu zamabala - nakwimpilo yakho iyonke.