Wakambozvibvunza here kuti sei, kunyangwe uchichengeta ganda rako nemhando dzese dzezvigadzirwa, uchiri kuwana acne breakouts? Mhinduro inogona kunge iri padyo zvakanyanya kupfuura zvaunofunga: mune yako kudya kwemazuva eseZvokudya zvaunodya zuva nezuva zvinogona kuva ne pesvedzero yakananga pachitarisiko cheganda rako, hutano, uye tsika yekukudziridza makwapa nemapundu, kunyangwe chinongedzo ichi chisiri pachena kana kufanana kune wese wese.
Kwemakore, hukama pakati pekudya uye acne hwakakonzera kukakavara kwakawanda. pakati penyanzvi, varwere uye vanhu vanoda kuziva, asi zvidzidzo zvazvino uye ruzivo rwekiriniki zvinobvumirana pachinhu chimwe: mamwe maitiro ekudya uye mapoka ezvekudya anogona kuwedzera, kukonzeresa, kana kusimudzira kubuda kweacne muvachiri kuyaruka nevakuru.
Sei zvimwe zvekudya zvichigona kukonzera mburwa?
Acne chirwere chakaoma chinopisa iyo inokanganisa pilosebaceous unit, kureva, seti yebvudzi follicles uye sebaceous glands muganda. Kuonekwa kwayo kunokonzerwa ne kusanganiswa kwezvinhu zvakasiyana: genetic predisposition, kuchinja kwehomoni, kushungurudzika, kusvibiswa, mararamiro emararamiro, uye, kuwedzera, kudya. Chikafu chinogona kukanganisa izvi kuburikidza nenzira dzinoverengeka:
- Impact pakugadzirwa kwe sebum: una Kudya zvisina kukodzera Inogona kukurudzira sebaceous gland uye kuwedzera huwandu uye kunaka kwemafuta anogadzirwa neganda.
- Kuchinja kweHormonal: Zvimwe zvekudya zvinokanganisa mazinga e insulin, IGF-1 (insulin-yakafanana nekukura factor) uye mamwe mahomoni anobatanidzwa mu sebum secretion uye sero kuvandudzwa.
- Systemic kuzvimba: Kushandiswa kwe-ultra-processed products, shuga, saturated kana trans mafuta kunokurudzira maitiro ekuputika, kwete mukati chete asiwo nekucheka.
- Kuvhiringidza uye kuwedzera kwebhakitiriya: Dzimwe sarudzo dzekudya dzinogona kukurudzira kuumbwa kwekeratin plugs uye kupararira kwebhakitiriya inobatanidzwa muacne.
Kunyange zvazvo kudya kwega hakusi kazhinji chikonzero chega cheganda, zvinogona kuita mutsauko muvanhu vane magene, vane hosha dzehomoni, kana kuti vari kusangana nenguva yekushushikana, kuyaruka, kana kuchinja kwehupenyu.
Yakanatswa macarbohydrates uye shuga: muvengi chaiye akanyarara
Chimwe chezvinhu zvinodzokororwa zvakanyanya uye zvinotsigirwa nezvidzidzo zvenguva pfupi yapfuura Iyi ndiyo mhedzisiro yakaipa ye-high-glycemic index chikafu uye yakanatswa shuga. Boka iri rinosanganisira zvigadzirwa zvakaita se:
- Chingwa chichena uye makeke emaindasitiri
- Sweets, candies, caramels uye makeke
- Shuga zvinwiwa zvinyoro uye zvinwiwa zvine simba
- Zviyo zvemangwanani zvakagadziriswa
- Cookies, zvinotapira zvinotapira uye muto wepasuru
- Mupunga muchena nemachipisi
Sei zvikafu izvi zvichikurudzira mburwa? Kuva akapfuma mushuga dzakapfava uye masheshi akagadzirwa zvakanyanya, anokonzera kukurumidza spikes muropa glucoseIzvi zvinomanikidza muviri kuti usunungure insulin yakawanda, uye insulin yakakwirira inokurudzira kugadzirwa kweIGF-1, hormone inowedzera sebaceous gland basa uye kuwedzera kweganda. Mhedzisiro: Yakawandisa sebum, yakavharwa pores uye yakakwana mamiriro nokuda kwekuputika uye kukura kwezvipembenene zveganda.
Zvidzidzo zvakawanda zve epidemiological vakawana kuti vanhu vanodya chikafu chinoenderana zvokudya zvepanyama, zviyo zvakakwana, michero nemiriwo Zvikafu zvitsva zvine mwero wakaderera weacne, nepo avo vanotevera chikafu chekuMadokero chakapfuma mune zvekupedzisira-chakagadzirwa chikafu. kutambudzika zvikuru kwazvo mamiriro eganda aya.
Ndedzipi dzimwe nzira dziripo?
Panzvimbo pokubvisa makabhohaidhiretsi zvachose, sarudza zviyo zvose, zvishoma zvakagadziriswa shanduro. Legumes, oats, mupunga webrown, quinoa, mbatatisi yakabikwa kana mbambaira Vanopa simba pasina kuburitsa akapinza insulin spikes, kuchengetedza mazinga ehomoni akanyanya kugadzikana uye kuvandudza kutaridzika kweganda.
Dairy: hukama hunokakavara asi hunoenderana
Basa rezvigadzirwa zvemukaka mukukura kweacne Yave iri nyaya yekukakavadzana kwakanyanya, asi humbowo huripo hunoratidza kuti kudyiwa kwaro, kunyanya mukaka wakanyungudutswa uye zvigadzirwa zvine mafuta mashoma, zvinogona kuwedzera kubuda muvanhu vanofarirwa.
- Mukaka wemombe nemukaka wakakanyiwa
- Zvitsva uye zvakapora cheeses
- Yogurts (kunyanya kutapira kana skimmed)
- Zvokudya zvemukaka uye ice cream
Chii chinonzi sainzi seri kwesangano iri? Mukaka une hormonal precursors uye kukura zvinhu zvinogona kukurudzira sebum kugadzirwa uye sebaceous gland basa. Uyezve, skimmed uye mafuta-akaderera zvigadzirwa zvinowanzova neshuga yakawedzerwa, iyo, sezvataona, inopawo dambudziko. Zvimwe zvidzidzo zvinoratidza kuti mahomoni echisikigo mumukaka (asina kubviswa ne pasteurization process) anogona kuwedzera kupararira kwemasero eganda, izvo zvinokurudzira kuvhara pore.
Muvakomana nevasikana vachiri kuyaruka, pamwe nevakadzi vane polycystic ovary syndrome (PCOS), kushandiswa kwemukaka kwakanyanya kunowanzoenderana nezviitiko zvakawanda uye kuoma kukuru kweacne. Havasi vanhu vose vanoita nenzira yakafanana.Vamwe vanhu vanogona kudya mukaka pasina matambudziko, nepo vamwe vanoona kuvandudzwa kwakajeka kana vamboidzikisa kana kuibvisa.
Chii chaunofanira kuita kana uchida calcium?
Pane dzimwe nzira dzine hutano dzekusangana nezvido zvako zvecalcium nevhitamini D: hove diki dzakadai seanchovies kana sardines, maamondi, mhodzi dzemasame, nyemba, sipinachi, zvinwiwa zvinogadzirwa nezvirimwa, kana kuratidzwa nezuva kwakakwana (kungwara uye kudzorwa).
Chikafu chekukurumidza, chikafu chakagadzirwa, uye trans mafuta: vavengi veganda
Kuwedzera kwekudya kwekuMadokero, yakapfuma mu-ultra-processed foods, zvokudya zvinokurumidza uye zvisina kunaka mafuta, ndizvo zvakanangana nekuwedzera kwezvipembenene zvinoputika zvakadai sebundu.
- French fries, hamburgers, pizzas, donuts
- Mapake eindasitiri, akaputirwa masnacks
- Zvinwiwa zvinopfava, sosi uye zvikafu zvakagadzirirwa
- Zvokudya zvakakwirira mu trans uye saturated mafuta
Izvi zvingasarudzwa zvekudya Havasi ivo chete vanoshaya zvinovaka muviri zvinobatsira (mavhitamini, zvicherwa, antioxidants), asi ivo zvakare vakaremerwa nemafuta asina kunaka, munyu, uye shuga, zvinhu zvinosimudzira systemic kuzvimba uye kushandura intestinal microbiota, mumwe mutambi akakosha muhutano hweganda.
Hydrogenated kana trans mafuta, aripo mune akawanda maindasitiri ekudya uye masiwiti, anobatanidzwa mune kuzvimba mhinduro yeganda uye, kunyangwe ivo vasingabudisi mafuta zvakananga mumapores, vanogadzira nharaunda inoita kuti kupora kuve kwakaoma, kukurudzira kutaridzika kwepimples, blackheads uye pustules.
Chokoreti, chivi kana ngano?
Kwemakumi emakore, chokoreti yave ichipomerwa zvakanyanya kukonzera mapundu uye acne. Zvisinei, Zvidzidzo zvakanyanya kuomesesa zvinoratidza kuti kubatanidzwa kwayo kunoenderana nerudzi rwechokoreti uye yakawedzerwa zvigadzirwa.Chokoreti ine yakakwira cocoa yemukati (inopfuura 85%) ine inobatsira antioxidants uye inogona kutobatsira kuderedza kuzvimba. Zvisinei, machokoreti akawanda ezvokutengeserana ane shuga yakawanda uye mukaka, saka vanogona kuita sechinhu chinokonzera, kunyanya kana chikadyiwa zvakanyanya. Dambudziko, kupfuura cocoa, riri mushuga nezvinogadzirwa nemukaka zvinoperekedzwa nazvo..
Zvimwe zvekudya zvinogona kukanganisa ganda
- Doro: Kugara kuchishandiswa kunokanganisa kushanda kwechiropa, kunotadzisa kubviswa kwechepfu, kunopedza mvura uye kunonetesa ganda, zvichiita kuti pave nemhoteredzo inokonzeresa kuzvimba, kuva nemavara asina kufanana uye kuumbwa kwepimples.
- Munyu uye yakakwira-sodium chikafu: Vanokurudzira kuchengetedzwa kwemvura uye kuderedza mvura ganda, zvichiita kuti rive rakazvimba uye risinganyanye kutaridzika, izvo zvinogona kuwedzera zvimwe zviratidzo zveacne.
- Spicy uye zvinonhuwira: Muvanhu vanotapukirwa, zvikafu zvinorungwa zvinogona kuwedzera tsinga dzeropa, kuwedzera kuzvimba, uye kukurudzira kubuda kweacne.
- Soseji uye nyama yakatsvuka yakagadzirwa: Anogona kunge aine mahormone uye zvinowedzera zvinoshandura chiyero chehomoni yemuviri, kuwedzera kuzvimba uye mukana wekubuda.
- Zvokudya zvegungwa: Yakapfuma muiodine, yakawandisa iyo inogona kukonzera kuputika muvanhu vanotapukirwa, mukuwedzera kune yakanyanya allergenic chikafu.
- Industrial juices uye smoothies: Vanowanzova neshuga yakawanda uye fiber shoma, iyo inowedzera insulini uye sebum kugadzirwa.
Zvisiri-zvekudya zvine njodzi zvinhu zvinowedzera mburwa
Chikafu chinongova chidimbu chimwe chete chepikicha. Zvimwe zvinhu zvinoitawo basa rinokosha pakuonekwa uye kufambira mberi kweacne.:
- Genetic predisposition uye nhoroondo yemhuri
- Kuchinja kweHormonal: kuyaruka, kuenda kumwedzi, pamuviri, polycystic ovary syndrome
- Kufutisa uye kufutisa: Zvose zvinokanganisa insulin senitivity uye hormonal function.
- Kushungurudzika kusingagumi uye kushaya hope: Vanosimudza cortisol uye androgens, zvichiwedzera mamiriro acho ezvinhu.
- Mishonga chaiyo, hutachiona, uye metabolic kana thyroid kusagadzikana
- Hutsanana hwechiso husina kunaka uye tsika dzakaipa (sekubata kumeso kwako kana kusachenesa ganda rako mushure mekurovedza muviri)
Zvokudya uye maitiro anobatsira kudzivirira acne nekuvandudza ganda
Sezvo kune zvekudya zvekudzivisa, Kune akawanda anogona kuve shamwari dzako dzepamusoro kuratidza ganda rinopenya pasina kubuda.:
- Michero nemiriwo mitsva: Oranges, mabheri, broccoli, karoti, sipinashi, uye matomatisi zvinopa mavhitamini, antioxidants, uye zvicherwa zvinorwisa kuzvimba uye kukurudzira kuvandudzwa kwesero.
- Mbeu dzese: Mupunga webrown, oats, quinoa, uye chingwa chegorosi-chakadzikamisa shuga yeropa uye inovandudza mamiriro ehomoni.
- Lean protein: Hove yebhuruu, huku isina ganda, tofu, uye nyemba zvinopa kudya kunovaka muviri pasina mafuta akawanda asina kunaka.
- Mishonga yakavakirwa pakudyara kune dairy: almond, oat, kokonati kana soy mukaka, kunyanya kupfumiswa necalcium uye vhitamini D.
- Nzungu nemhodzi: Maarumondi, chia kana mhodzi dzeflakisi, uye walnuts dzakapfuma mu omega-3s uye antioxidants inosimudzira kushanda kweganda uye kuderedza kuzvimba.
Zvimwe zvinonakidza zvinowedzera zvine humbowo hwekiriniki uye zvinogona kubatsira (gara uchibvunza nyanzvi): zinc, berberine (natural antibiotic) kana diindolylmethane (DIM) yakabva kune cruciferous miriwo, hormonal regulator.
Mazano anoshanda ekudzora mburwa kuburikidza nekudya
- Dzivisa shuga spikes kuchengetedza kudya kwakapfuma mufiber uye kushoma muzvokudya zvinogadzirwa.
- Nyoresa mashandisiro aunoita zvigadzirwa zvemukaka, kunyanya zvakapfava kana zvinotapira.
- Wedzera kutora kwako kwemvura uye yekuchenesa infusions kuvandudza basa rekubvisa chepfu.
- Chengeta diary yezvokudya kuti ikubatsire kuona zvako zvinokonzeresa zveacne breakouts.
- Usafunge nezvekubvisa mapoka ezvokudya 100%.Chinhu chakakosha kuchengetedza kuenzanisa uye kucherechedza kuti ganda rako rinopindura sei.
- Bvunza dermatologist kana nutritionist kana acne ikaramba ichienderera mberi kana kuwedzera pasinei nekuvandudza kudya kwako.
Mibvunzo inowanzo bvunzwa uye ngano dzakapotswa
- Ko mburwa inogona kubviswa nekuchinja kudya kwako wega here? Kwete Iine mabviro akawanda uye kudya kunongova chimwe chezvinhu zvinokosha.
- Chokoreti yakachena inokonzera acne here? High-cocoa chokoreti haina kuratidzwa kuva dambudziko kunze kweiyo yakawedzerwa shuga uye mukaka.
- Chishamiso chekudya chinobvisa mburwa mumazuva matatu here? Iko hakuna kukurumidza kugadzirisa. Kuvandudzwa kweganda kunotora mavhiki kana mwedzi yemaitiro anowirirana.
- Ndobvisa dairy yese here? Chete kana ukaona kuti zvinokushungurudza. Unogona kuedza kuvabvisa kwemavhiki mashoma uye kuongorora shanduko yeganda rako.
Acne inopfuura nyaya yekunaka uye kwainotangira yakaoma uye yega.. Chengetedza kudya kwako, kuderedza shuga, zvokudya zvakagadziriswa uye zvigadzirwa zvemukaka, uye tarisa pane zvokudya zvine utano itsva uye anti-inflammatory Inogona kukubatsira kuti uve neganda rine hutano, asi chinhu chakakosha ndechekugara uchigadzirisa aya matipi kumaitiro ako ega uye zvakananga zvaunoda. Hapana-saizi-inokodzera-zvese kudya; ganda rimwe nerimwe rakasiyana. Iva anochinja-chinja, ane mwoyo murefu, uye kana uine chero kusahadzika kana ganda rako richiwedzera kuipa, tsvaga nhungamiro yedermatologist kana nyanzvi yezvokudya zvinovaka muviri kuti ugadzirise kudya kwako uye uvandudze hutano hwako uye manzwiro ako.