El acne Ndiyo imwe yeanowanzo uye anogumbura mamiriro eganda. Mungava mukuyaruka kana kuti munhu mukuru, kubata nokusawirirana kunogara kuchiitika kunogona kuodza mwoyo uye kunokanganisa kuzviremekedza kwedu. Chinhu chinokosha chinowanzofuratirwa kudya. Hongu, zvokudya zvaunodya zvine a zvakananga kukanganisa pahutano hweganda rako, zvose zvakanaka uye zvisina kunaka.
Unoziva here kuti zvimwe zvekudya zvinogona chinokonzera acne kubuda? Zvakakosha kuziva izvi zvekudya uye kuderedza mashandisiro azvo kuchengetedza ganda rine hutano. Muchikamu chino, tichaongorora zvakadzama kuti kudya kunokanganisa sei acne, chikafu chinoita kuti chirwere ichi chiwedzere, uye chikafu chinokubatsira kudzivirira.
Ukama pakati pekudya uye mburwa
Acne inoitika apo pores yeganda inovharika nekuda kwekuwanda kwemafuta (sebum), maseru akafa uye mabhakitiriya. Kuzvimba kunokonzeresa kunoburitsa mapundu, mablackheads nemapundu. Kunyangwe iyo zvinokonzera mburwa akawanda, akadai sekuchinja kwehomoni uye kushungurudzika, kudya kunotamba a basa rinokosha pakuonekwa nokuomarara kwayo.
Kunyanya kushandiswa kwezvimwe zvekudya kunogona kuwedzera mazinga e insulin uye mahomoni akadai se insulini-sekukura chinhu (IGF-1). Aya mahomoni anokurudzira kugadzirwa kwe sebum uye kuwedzera kwesero mu follicles, zvichikonzera kuvhara pores.
Zvidzidzo zvacho zvinoti kudii?
Zvidzidzo zvakawanda zvakaratidza kuti kudya kwakapfuma mukati zvokudya zvakagadzirwa, shuga yakanatswa uye high-glycemic carbohydrates yakanyatsobatanidzwa nekuwedzera acne. Semuenzaniso, chidzidzo chakapihwa mujenari 'Nature' chakaratidza kuti kudyiwa kwechikafu chakajairika chekudya kwekuMadokero kwakakonzera kuwedzera kwezviitiko zveacne mune vamwe vanhu vasina kumbotambura nazvo.
Kusiyana neizvi, kudya kwakadzikama kwakapfuma mu michero, miriwo, mapuroteni akaonda uye mafuta ane utano Inogona kubatsira mukuderedza kuzvimba nekuvandudza hutano hweganda.
Zvokudya zvaunofanira kudzivisa kudzivirira mburwa
Pazasi isu tinonyora izvo zvakakosha zvekudya zvinowanzoita kuti acne iwedzere. Kana iwe uchijaira kune ichi chiitiko, kufunga kudzikisa mashandisiro ako kunogona kuita mutsauko wakakura:
1. Shuga dzakanatswa
Zvikafu zvakapfuma shuga dzakanatswa, zvakadai sezvinwiwa zvine shuga, zvihwitsi, makeke nemakiki, zvinogona kukonzera insulin spikes inowedzera IGF-1 mazinga mumuviri. Izvi, zvakare, zvinokurudzira kugadzirwa kwe sebum uye zvinowedzera kubuda kweacne.
Kana iwe uchitsvaga dzimwe nzira, sarudza chikafu chinotapira semichero mutsva. Uyewo dzivisa muto wemaindasitiri dzine huwandu hweshuga yakawedzerwa.
2. Dairy
Mukaka nezvimwe zvigadzirwa zvemukaka, kunyanya zvinyoro, zvine mahormone anogona kukurudzira kugadzirwa kwe sebum. Uyezve, kushandiswa kwayo kwave kwakabatana nekuwedzera kwe kuzvimba kweganda.
Panzvimbo pemukaka, funga nezve calcium-yakafumisa chirimwa-based dzimwe nzira, senge almond kana soy zvinwiwa.
3. Zvokudya zvinokurumidza uye zvakagadziriswa
Chikafu chekukurumidza uye chikafu chekupedzisira-chakagadziridzwa kazhinji chinotakurwa nemafuta ekutapa, shuga uye sodium, zvinongedzo zvinowedzera matambudziko emapundu. Zvokudya izvi zvinowanzoshaikwawo zvakakosha zvinovaka muviri izvo zvinobatsira ganda.
4. High glycemic index foods
Chingwa chichena, mupunga muchena, zviyo zvakagadzikiswa uye fries dzeFrench dzakapfuma nekukurumidza kunyudzwa makabhohaidhiretsi anogona kukurumidza kuwedzera mazinga eshuga yeropa. Izvi hazvikanganisi acne chete, asiwo hutano hwose.
5. Kofi nedoro
Kofi, kunyanya kana ikadyiwa zvakanyanyisa, inogona kuwedzera mazinga e cortisol, hormone inoshungurudza iyo inobatanidzwawo nekuwedzera sebum paganda. Nekuda kwechikamu chayo, doro rinopedza mvura paganda uye rinopedza simba rinodzivirira. zvinodzivirira, zvichiita kuti zvive nyore kuputika.
Zvokudya zvinobatsira hutano hweganda rako
Iye zvino zvaunoziva zvekudzivisa, zvakakoshawo kuti uzive zvaunofanira kushandisa kukurudzira ganda rinopenya:
1. Zvibereko nemiriwo zvakapfuma mu antioxidants
Michero yeCitrus, yakadai semaranjisi uye mandimu, pamwe nemiriwo yakasvibirira mashizha akasvibira, dzakapfuma mu antioxidants dzakadai sevhitamini C. Izvi zvinobatsira kurwisa mahara radicals anokuvadza ganda uye kuderedza kuzvimba.
2. Mafuta ane utano
Inosanganisira zvokudya zvakapfuma mukati Omega-3 mafuta acids, zvakadai sesaumoni, walnuts uye mbeu dzechia. Aya mafuta anozivikanwa neawo anti-inflammatory properties.
3. Zvokudya zvakapfuma mu zinc
Zinc ndiyo yakakosha mineral inobatsira mukati Kuvandudzwa kwesero uye kunoderedza kuzvimba. Zvokudya zvakaita semhodzi dzenhanga, cashews, uye yakajeka, yogati isina kunyorova ndiyo yakanaka masosi.
4 Green tea
Green tii ine makatechini, antioxidant macomputer akaratidzwa kuderedza kuzvimba uye yakawandisa sebum paganda. Uyezve, inovandudza kusimba kweganda uye inorwisa kuchembera.
Adopt a kudya kwakaringana uye kupfuma mune zvinovaka muviri zvinogona kuva nhanho huru kune yakachena, ine hutano ganda. Kuita zvigadziriso zviduku pakudya kwako, zvakadai sokuderedza kushandiswa kweshuga uye kuwedzera kudya kwako kwe-antioxidant-rich foods, kunogona kuita mutsauko unooneka mukuonekwa kweganda rako.