Wake wazibuza ukuthi kungani, naphezu kokunakekela isikhumba sakho ngazo zonke izinhlobo zemikhiqizo, usathola ukuqubuka kwezinduna? Impendulo ingase isondele kakhulu kunalokho ucabanga: kweyakho Ukudla kwansuku zonkeUkudla okudla nsuku zonke kungaba a ithonya eliqondile ekubukekeni kwesikhumba sakho, impilo, kanye nokuthambekela kokuthuthukisa amabala nezinduna, nakuba lesi sixhumanisi singabonakali ngaso sonke isikhathi noma sifana kuwo wonke umuntu.
Sekuyiminyaka, ubudlelwane phakathi kokudla kanye nezinduna buye badala impikiswano enkulu. phakathi kochwepheshe, iziguli kanye nabantu abanelukuluku lokwazi, kodwa izifundo zakamuva nolwazi lomtholampilo kuvumelana ngento eyodwa: amaphethini athile okudla kanye namaqembu okudla angakwazi kubhebhethekisa, kubangele, noma kuqhubekisele phambili ukuqubuka kwezinduna entsheni nakubantu abadala.
Kungani okunye ukudla kungabangela izinduna?
Induna yisifo esinzima sokuvuvukala okuthinta iyunithi ye-pilosebaceous, okungukuthi, iqoqo lezinwele zezinwele nezindlala ze-sebaceous esikhumbeni. Ukubukeka kwayo kungenxa ye- inhlanganisela yezinto ezahlukene: izakhi zofuzo, izinguquko zamahomoni, ukucindezeleka, ukungcola, imikhuba yokuphila, futhi, ngokuya, ukudla. Ukudla kungathonya lokhu ngezindlela eziningi:
- Umthelela ekukhiqizeni i-sebum: una Ukudla okungafanele Ingashukumisa indlala ye-sebaceous futhi ikhulise inani kanye nekhwalithi yamafutha akhiqizwa isikhumba.
- Izinguquko zeHormonal: Ukudla okuthile kuthinta amazinga e-insulin, i-IGF-1 (isici sokukhula esifana ne-insulin) namanye amahomoni ahilelekile ekukhiqizweni kwe-sebum nokuvuselelwa kweseli.
- Ukuvuvukala kwesistimu: Ukusetshenziswa kwemikhiqizo ecutshungulwe kakhulu, ushukela, amafutha agcwele noma aguquguqukayo kukhuthaza izinqubo zokuvuvukala, hhayi zangaphakathi kuphela kodwa futhi nesikhumba.
- Ukuvinjelwa kanye nokwanda kwamagciwane: Ezinye izinqumo zokudla zingakhuthaza ukwakheka kwe-keratin plugs kanye nokwanda kwamabhaktheriya ahilelekile ku-acne.
Nakuba ukudla kuphela ngokuvamile akuyona imbangela yodwa yezinduna, kungenza umehluko kubantu abathambekele kuzakhi zofuzo, abanokuphazamiseka kwama-hormone, noma ababhekene nezikhathi zokucindezeleka, ukuthomba, noma izinguquko zokuphila.
Ama-carbohydrate acwengekile noshukela: isitha sangempela esithule
Enye yezinto eziphindaphindwayo futhi esekelwa izifundo zakamuva Lona umphumela omubi wokudla okunenkomba ephezulu ye-glycemic kanye noshukela ocolisisiwe. Leli qembu lifaka imikhiqizo efana nale:
- Isinkwa esimhlophe namakhekhe asezimbonini
- Amaswidi, amaswidi, ama-caramel namakhekhe
- Iziphuzo ezibandayo ezinoshukela neziphuzo ezinikeza amandla
- Okusanhlamvu kwasekuseni okucutshunguliwe
- Amakhukhi, ukudla okulula okumnandi namajusi apakishiwe
- Ilayisi elimhlophe nama-chips
Kungani lokhu kudla kukhuthaza izinduna? Ukuceba ngoshukela olula kanye nesitashi esigaywe kakhulu, kubangela ukwanda okusheshayo kweglucose yegaziLokhu kuphoqa umzimba ukuthi ukhulule i-insulin eningi, futhi i-insulin ephakeme ivuselela ukukhiqizwa kwe-IGF-1, i-hormone eyandisa umsebenzi wezindlala ze-sebaceous kanye nokwanda kwamangqamuzana esikhumba. Umphumela: I-sebum eyeqile, izimbotshana ezivalekile nezimo ezifanele ukuvuvukala nokuthuthukiswa kwezilonda ze-acne.
Izifundo eziningi ze-epidemiological bathole ukuthi abantu abadla ukudla okusekelwe ukudla kwemvelo, okusanhlamvu, izithelo nemifino ukudla okusha kunamazinga aphansi kakhulu e-acne, kuyilapho labo abalandela ukudla kwaseNtshonalanga okucebile ngokudla okucutshungulwa kakhulu. hlupheka kakhulu lesi simo sesikhumba.
Yiziphi ezinye izindlela ezikhona?
Esikhundleni sokuqeda ama-carbohydrate ngokuphelele, khetha okusanhlamvu okuphelele, izinguqulo ezingacutshunguliwe kancane. Imifino, i-oats, ilayisi elinsundu, i-quinoa, amazambane aphekiwe noma ubhatata Banikeza amandla ngaphandle kokukhiqiza ama-insulin spikes abukhali, agcina amazinga e-hormone ezinzile futhi athuthukise ukubukeka kwesikhumba.
Ubisi: ubudlelwano obuyimpikiswano kodwa obufanele
Indima yemikhiqizo yobisi ekuthuthukiseni izinduna Kube yimpikiswano enkulu, kodwa ubufakazi bamanje buveza ukuthi ukusetshenziswa kwalo, ikakhulukazi ubisi oluncibilikisiwe kanye nemikhiqizo enamafutha aphansi, kungase kubhebhethekise ukuqubuka kwabantu abathile.
- Ubisi lwenkomo nobisi oluncibilikisiwe
- Amashizi amasha nalashiwe
- Ama-yogurts (ikakhulukazi anoshukela noma ama-skimmed)
- Ama-dessert obisi nama-ayisikhilimu
Iyini isayensi ngemuva kwale nhlangano? Ubisi luqukethe izandulela zamahomoni kanye nezici zokukhula ezingashukumisa ukukhiqizwa kwe-sebum kanye nomsebenzi wezindlala ze-sebaceous. Ngaphezu kwalokho, imikhiqizo ye-skimmed kanye ne-fat fat ngokuvamile iqukethe ushukela owengeziwe, njengoba sesibonile, nayo inomthelela kule nkinga. Olunye ucwaningo lubonisa ukuthi amahomoni emvelo obisini (angaqediwe inqubo ye-pasteurization) angakhuphula ukwanda kwamangqamuzana esikhumba, okukhuthaza ukuvaleka kwezimbotshana.
Kubafana namantombazane asakhula, kanye nabesifazane abane-polycystic ovary syndrome (PCOS), ukusetshenziswa kobisi okuphezulu kuvame ukuhlobana nezimo eziningi kanye nokuqina okukhulu kwezinduna. Akubona bonke abantu abasabela ngendlela efanayo.Abanye abantu bangadla ubisi ngaphandle kwezinkinga, kuyilapho abanye bebona ukuthuthuka okucacile lapho benciphisa noma beqeda okwesikhashana.
Yini okufanele uyenze uma udinga i-calcium?
Kunezinye izindlela ezinempilo zokuhlangabezana nezidingo zakho ze-calcium ne-vitamin D: izinhlanzi ezincane ezifana nama-anchovies noma ama-sardine, ama-alimondi, imbewu yesesame, imidumba, isipinashi, iziphuzo ezisekelwe ezitshalweni ezithuthukisiwe, noma ukuchayeka elangeni okwanele (ngokukhalipha futhi okulawulwayo).
Ukudla okusheshayo, ukudla okugayiwe, namafutha ahambayo: izitha zesikhumba
Ukwanda kokudla kwaseNtshonalanga, okucebile ngokudla okucutshungulwa kakhulu, ukudla okusheshayo namafutha ekhwalithi empofu, kunjalo okuhlobene ngqo ngokunyuka kwama-pathologies okuvuvukala njenge-acne.
- Ama-Fries ama-French, ama-hamburgers, ama-pizza, ama-donuts
- Amakhekhe ezimboni, ukudla okulula okupakishiwe
- Iziphuzo ezibandayo, amasoso kanye nokudla okuphekiwe
- Ukudla okunamafutha amaningi kanye nanamafutha
Lezi zinketho zokudla Abagcini nje ngokuntula izakhi eziwusizo (amavithamini, amaminerali, ama-antioxidants), kodwa futhi bagcwele amafutha angenampilo, usawoti, noshukela, izakhi ezikhuthaza ukuvuvukala kwesistimu futhi ziguqule i-microbiota yamathumbu, omunye umdlali obalulekile empilweni yesikhumba.
Amafutha ane-hydrogen noma a-trans, atholakala ekudleni okulula kwasezimbonini namaswidi, ayathinteka kulokhu impendulo yokuvuvukala esikhumbeni futhi, nakuba zingakhiqizi ngokuqondile amafutha ezimbotsheni, zenza indawo eyenza kube nzima ukululama, okukhuthaza ukuvela kwamaqhubu, ama-blackheads nama-pustules.
Ushokoledi, isono noma inganekwane?
Sekungamashumi eminyaka ushokoledi usolwa kabanzi ngokubangela izinduna nezinduna. Nokho, Ucwaningo oluqine kakhulu lubonisa ukuthi ukubandakanyeka kwayo kuncike ohlotsheni lukashokoledi kanye nezithako zawo ezingeziwe.Ushokoledi one-cocoa ephezulu (ngaphezu kwama-85%) uqukethe ama-antioxidants anenzuzo futhi ungasiza nokunciphisa ukuvuvukala. Kodwa-ke, amashokholethi amaningi okuhweba aqukethe ushukela omningi nobisi, ngakho-ke angakwazi ukwenza njengesiqalo, ikakhulukazi uma kudliwe ngokweqile. Inkinga, ngaphezu kukakhokho, iseshukela nemikhiqizo yobisi ehambisana nawo..
Okunye ukudla okungathinta kabi isikhumba
- Utshwala: Ukusetshenziswa njalo kuthinta ukusebenza kwesibindi, kuvimbela ukuqedwa kobuthi, kuphelelwa amanzi emzimbeni futhi kwenza isikhumba sibe buthaka, okudala indawo evumela ukuvuvukala, i-pigmentation engalingani kanye nokwakheka kwezinduna.
- Ukudla okunosawoti kanye ne-sodium ephezulu: Akhuthaza ukugcinwa koketshezi futhi akhiphe amanzi esikhunjeni, asenze sivuvukele futhi sibonakale singanwebeka kangako, okungase kubhebhethekise ezinye izimpawu zezinduna.
- Izinongo nezinongo: Kubantu abathintekayo, ukudla okubabayo kungavula imithambo yegazi, kwandise ukuvuvukala, futhi kukhuthaze ukuqubuka kwezinduna.
- Amasoseji kanye nenyama ebomvu egayiwe: Angase aqukathe amahomoni kanye nezithasiselo ezishintsha ibhalansi ye-hormonal yomzimba, okwandisa ukuvuvukala kanye nethuba lokuba nezinduna.
- Ukudla kwasolwandle: Inothile nge-iodine, engaphezulu kwayo engabangela ukuqubuka kwabantu abangenwa kalula yizifo, ngaphezu kokudla okungezwani nomzimba.
- Amajusi wezimboni nama-smoothies: Bavame ukuba noshukela omningi kanye ne-fiber encane, edala i-insulin nokukhiqizwa kwe-sebum yesikhumba.
Izinto eziyingozi ezingezona ezokudla ezibhebhethekisa izinduna
Ukudla kuwucezu olulodwa nje lwendida. Ezinye izici nazo zidlala indima ebalulekile ekubukeni nasekuqhubekeni kwenduna.:
- I-Genetic predisposition kanye nomlando womndeni
- Izinguquko zeHormonal: ukuthomba, ukuya esikhathini, ukukhulelwa, i-polycystic ovary syndrome
- Ukukhuluphala nokukhuluphala ngokweqile: Kokubili kuthinta ukuzwela kwe-insulin nokusebenza kwama-hormone.
- Ukucindezeleka okungapheli nokuntuleka kokulala: Bakhuphula i-cortisol nama-androgens, okwenza isimo sibe sibi.
- Imithi ethile, izifo, kanye nokuphazamiseka kwe-metabolic noma yegilo
- Ukungahlanzeki kobuso kanye nemikhuba emibi (efana nokuthinta ubuso bakho noma ukungahlanzeki isikhumba sakho ngemva kokuzivocavoca)
Ukudla kanye nemikhuba esiza ukuvimbela izinduna futhi ngcono isikhumba
Njengoba nje kukhona ukudla okufanele ukugweme, Baningi abangaba abambisene bakho abangcono kakhulu ukukhombisa isikhumba esikhanyayo ngaphandle kokuqhuma.:
- Izithelo nemifino emisha: Amawolintshi, amajikijolo, i-broccoli, izaqathe, isipinashi, notamatisi anikeza amavithamini, ama-antioxidants, namaminerali alwa nokuvuvukala futhi akhuthaze ukuvuselelwa kwamangqamuzana.
- Izinhlamvu eziphelele: Irayisi elinsundu, i-oats, i-quinoa, nesinkwa sikakolweni kugxilisa ushukela osegazini futhi kuthuthukise indawo yamahomoni.
- Amaprotheni angenalutho: Inhlanzi eluhlaza okwesibhakabhaka, inkukhu engenasikhumba, i-tofu, nemidumba inikeza izakhamzimba ngaphandle kwamafutha amaningi angenampilo.
- Ezinye izindlela ezisekelwe ezitshalweni esikhundleni sobisi: i-almond, i-oat, ubisi lukakhukhunathi noma ubisi lwesoya, ikakhulukazi olunothiswe nge-calcium ne-vitamin D.
- Amantongomane nembewu: Ama-alimondi, imbewu ye-chia noma yefilakisi, nama-walnuts acebile ku-omega-3s nama-antioxidants akhuthaza ukusebenza kwesikhumba futhi anciphise ukuvuvukala.
Ezinye izithasiselo ezithakazelisayo ezinobufakazi bomtholampilo futhi ezingasiza (njalo thintana nochwepheshe): i-zinc, i-berberine (i-antibiotic yemvelo) noma i-diindolylmethane (DIM) etholakala emifino ye-cruciferous, isilawuli se-hormonal.
Amathiphu asebenzayo okulawula izinduna ngokudla
- Gwema ama-sugar spikes ukugcina ukudla okunothe nge-fiber kanye nokudla okugayiwe okuphansi.
- Linganisela indlela osebenzisa ngayo imikhiqizo yobisi, ikakhulukazi ecushiwe noma enoshukela.
- Khulisa umthamo wakho wamanzi kanye ne-infusions yokuhlanza ukuthuthukisa umsebenzi wokuqeda ubuthi.
- Gcina idayari yokudla ukukusiza ukuthi ubone izinto ezikubangelayo zokuqubuka kwezinduna.
- Ungazixaki ngokuqeda amaqembu okudla ngo-100%.Okubalulekile ukugcina ibhalansi futhi uqaphele ukuthi isikhumba sakho siphendula kanjani.
- Xhumana nodokotela wesikhumba noma uchwepheshe wezokudla uma induna iphikelela noma iba yimbi naphezu kokuthuthukisa ukudla kwakho.
Imibuzo evame ukubuzwa nezinsumansumane ziphikisiwe
- Ingabe induna ingaqedwa ngokushintsha ukudla kwakho kuphela? Cha. Inomsuka wezinto eziningi futhi ukudla kungenye yezinto ezibalulekile.
- Ingabe ushokoledi ohlanzekile ubangela izinduna? Ushokoledi ophezulu we-cocoa awuzange uboniswe ukuthi unenkinga ngaphandle koshukela owengeziwe kanye nobisi.
- Ingabe ukudla okuyisimangaliso kuqeda induna ngezinsuku ezi-3? Azikho izilungiso ezisheshayo. Ukuthuthukiswa kwesikhumba kuthatha amasonto noma izinyanga zemikhuba engashintshi.
- Ingabe kufanele ngiqede lonke ubisi? Kuphela uma ubona ukuthi zikwenza uzizwe kabi. Ungazama ukuwaqeda amaviki ambalwa futhi uhlole izinguquko zesikhumba sakho.
Izinduna zingaphezu kodaba olulula lobuhle futhi umsuka walo uyinkimbinkimbi futhi uzimele.. Nakekela ukudla kwakho, wehlise ushukela, ukudla okugayiwe kanye nemikhiqizo yobisi, futhi ugxile ekudleni okunempilo fresh futhi eqeda ukuvuvukala Kungakusiza ube nesikhumba esinempilo, kodwa okubalulekile wukujwayelanisa njalo lawa macebiso emikhubeni yakho yomuntu siqu kanye nezidingo ezithile. Akukho ukudla okulingana nosayizi owodwa; uhlobo ngalunye lwesikhumba luhlukile. Ungaguquki, ubekezele, futhi uma unokungabaza noma uma isikhumba sakho siba sibi, funa isiqondiso sikadokotela wesikhumba noma isazi sokudla okukhethekile ukuze wenze ukudla kwakho kube ngokwakho futhi uthuthukise kokubili impilo yakho nenhlalakahle ngokomzwelo.