Izixazululo Ezinamandla Eziyi-13 Zekhaya Zemqubuko

-Delile

• Yini ebangela izinduna?
• 1. Faka uviniga we-apula cider
• Isetshenziswa kanjani
• 2. Thatha isithasiselo se-zinc
• 3. Yenza imaski yoju nesinamoni
• Indlela yokwenza imaski yoju nesinamoni
• 4. I-Spot treat ngamafutha wetiye
• Isetshenziswa kanjani
• 5. Faka itiye eliluhlaza esikhunjeni sakho
• Isetshenziswa kanjani
• 6. Faka umuthi wokuthakatha
• Isetshenziswa kanjani
• 7. Hlanganisa ne-aloe vera
• Isetshenziswa kanjani
• 8. Thatha isithasiselo samafutha enhlanzi
• 9. Khipha ioli njalo
• Ungenza kanjani ukhuhla ekhaya
• 10. Landela ukudla okuphansi kwe-glycemic load
• 11. Nciphisa ubisi
• 12. Nciphisa ukucindezeleka
• Izindlela zokunciphisa ukucindezeleka
• 13. Vocavoca umzimba njalo
• Okubalulekile
• Ukudla kwesikhumba esinempilo

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

Izinduna zingesinye sezimo zesikhumba esivame kakhulu emhlabeni, sithinta abantu abalinganiselwa kuma-85% abantu abadala abasebasha ().

Izithombe nguGabriela Hasbun

Ukwelashwa okuvamile kwezinduna njenge-salicylic acid, i-niacinamide, noma i-benzoyl peroxide kufakazelwa ukuthi kuyizisombululo ezisebenza kahle kakhulu zezinduna, kepha kungabiza futhi kube nemiphumela emibi engathandeki, njengokuma, ukubomvu, nokucasuka.

Lokhu kudale ukuthi abantu abaningi babheke amakhambi okwelapha izinduna ngokwemvelo ekhaya. Eqinisweni, olunye ucwaningo luthole ukuthi iziguli ezingama-77% zezinduna zizamile ezinye izindlela zokwelapha izinduna (2).

Izindlela eziningi zokwelapha emakhaya azisekelwa ngokwesayensi, futhi kudingeka olunye ucwaningo ngokusebenza kwazo. Uma ufuna ezinye izindlela zokwelapha, noma kunjalo, kukhona ezinye izinketho ongazama.

Lo mbhalo ubheka amakhambi asekhaya ayi-13 athandwayo enduna.

Yini ebangela izinduna?

Izinduna ziqala lapho izimbotshana esikhunjeni sakho zigcwala ngamafutha nangamaseli esikhumba afile.

I-pore ngayinye ixhunywe kwi-sebaceous gland, ekhiqiza into enamafutha ebizwa nge-sebum. I-sebum eyengeziwe ingaxhuma ama-pores, idale ukukhula kwamagciwane aziwa njenge I-Propionibacterium acnes, noma P. acnes.

Amaseli akho amhlophe egazi ayahlasela P. acnes, okuholela ekuvukeleni kwesikhumba nasemqubeni. Ezinye izimo zezinduna zinzima kakhulu kunezinye, kepha izimpawu ezijwayelekile zifaka amakhanda amhlophe, amabala amnyama nezinduna.

Izici eziningi zingaba nomthelela ekuthuthukiseni izinduna, kufaka phakathi:

• izakhi zofuzo
• ukudla
• ukucindezeleka
• izinguquko zehomoni
• izifo

Imithi yokwelashwa ejwayelekile iyona ephumelela kakhulu ekwehliseni izinduna. Ungazama futhi ukwelashwa kwasekhaya, yize kudingeka olunye ucwaningo ngokusebenza kwazo. Ngezansi kukhona amakhambi asekhaya ayi-13 enduna.

1. Faka uviniga we-apula cider

I-Apple cider uviniga yenziwa ngokubilisa i-apple cider, noma ijusi elingahlungiwe elivela kuma-apula acindezelwe.

Njengezinye izivini, iyaziwa ngekhono layo lokulwa nezinhlobo eziningi zamagciwane nesikhunta (, 4).

I-Apple cider uviniga iqukethe ama-organic organic, njenge-citric acid, okutholakale ukuthi abulala P. acnes ().

Ucwaningo lukhombisile ukuthi i-succinic acid, enye i-organic organic, icindezela ukuvuvukala okubangelwa P. acnes, okungavimbela ukubola ().

I-Lactic acid, enye i-asidi ku-apula cider uviniga, nayo ingathuthukisa ukubukeka kwezibazi zomqubuko (, 8).

Ngenkathi izingxenye ezithile ze-apula cider uviniga zingasiza ngenduna, okwamanje abukho ubufakazi obusekela ukusetshenziswa kwayo ngale njongo. Abanye odokotela besikhumba beluleka ngokungasebenzisi uviniga we-apula cider, ngoba kungacasula isikhumba.

Isetshenziswa kanjani

1. Hlanganisa ingxenye eyodwa ye-apula cider uviniga nezingxenye ezi-3 zamanzi (sebenzisa amanzi amaningi ngesikhumba esibucayi).
2. Ngemuva kokuhlanza, sebenzisa ngobumnene ingxube esikhunjeni usebenzisa ibhola likakotini.
3. Vumela ukuhlala amasekhondi angu-5-20, hlambulula ngamanzi bese uyomisa.
4. Phinda le nqubo izikhathi 1-2 ngosuku, njengoba kudingeka.

Kubalulekile ukuqaphela ukuthi ukufaka uviniga we-apula cider esikhunjeni sakho kungadala ukusha nokucasuka. Uma ukhetha ukuyizama, yisebenzise ngamanani amancane bese uyihluza ngamanzi.

Ama-organic acid aku-apula cider uviniga angasiza ekubulaleni amabhaktheriya abangela izinduna futhi anciphise ukubukeka kwezibazi. Ukuyifaka esikhunjeni kungadala ukusha noma ukucasuka, ngakho-ke kufanele isetshenziswe ngokucophelela.

2. Thatha isithasiselo se-zinc

I-Zinc iyisakhi somzimba esibalulekile esibalulekile ekukhuleni kwamaseli, ukukhiqizwa kwamahomoni, imetabolism, nokusebenza komzimba.

Ifundwe kahle uma iqhathaniswa nezinye izindlela zokwelapha induna.

Ucwaningo lukhombisa ukuthi abantu abanezinduna bavame ukuba namazinga aphansi e-zinc egazini labo kunalabo abanesikhumba esicacile ().

Ucwaningo oluningi luye lwabonisa nokuthi ukuthatha i-zinc ngomlomo kungasiza ukunciphisa induna.

Isibonelo, ukubuyekezwa kuka-2014 kutholakale ukuthi i-zinc iyasebenza kakhulu ekwelapheni izinduna ezinzima nokuvuvukala kunokulapha induna elinganiselayo ().

Isilinganiso esifanelekile se-zinc sezinduna asikasungulwa, kepha izifundo ezimbalwa ezindala zibone ukwehla okukhulu kwezinduna kusetshenziswa ama-30-45 mg we-elemental zinc ngosuku (,, 13).

I-elemental zinc isho inani le-zinc elikhona kule nhlanganisela. I-Zinc iyatholakala ngezindlela eziningi, futhi iqukethe amanani ahlukahlukene e-zinc elemental.

I-zinc oxide iqukethe inani eliphakeme kakhulu le-zinc elementi ku-80%.

Umkhawulo ophephile ophakanyisiwe we-zinc ungama-40 mg ngosuku, ngakho-ke kungcono kakhulu ukuthi ungeqi lelo nani ngaphandle kokuthi ungaphansi kokuqondisa kukadokotela wezokwelapha.

Ukuthatha i-zinc eningi kakhulu kungadala imiphumela emibi, kufaka phakathi ubuhlungu besisu nokucasuka kwamathumbu.

Kubalulekile futhi ukuqaphela ukuthi ukufaka i-zinc esikhunjeni akuboniswanga ukuthi kuyasebenza. Lokhu kungenxa yokuthi i-zinc ayifakwanga kahle esikhunjeni.

Abantu abane-acne bavame ukuba namazinga aphansi e-zinc kunabantu abanesikhumba esicacile. Ucwaningo oluningi lukhombisa ukuthi ukuthatha i-zinc ngomlomo kunganciphisa induna.

3. Yenza imaski yoju nesinamoni

Uju nesinamoni kunamandla okulwa namagciwane futhi kunciphise ukuvuvukala, okuyizinto ezimbili ezibangela induna (,).

Ucwaningo lwango-2017 luthole ukuthi inhlanganisela yoju lwezinyosi zesinamoni ekhishwe yaba nemiphumela elwa namagciwane P. acnes ().

Olunye ucwaningo luveze ukuthi uju ngokwalo lungavimba ukukhula noma ukubulala P. acnes (17).

Noma, lokhu kutholwa akusho ukuthi uju ulapha ngempumelelo induna.

Ucwaningo olwenziwe kubantu abangu-136 abanezinduna lwathola ukuthi ukufaka uju esikhunjeni ngemuva kokusebenzisa insipho elwa namagciwane kwakungasasebenzi ekwelapheni izinduna kunokusebenzisa insipho iyodwa ().

Ngenkathi izindawo ezilwa nokuvuvukala nezokulwa namagciwane zoju nesinamoni zinganciphisa induna, kudingeka olunye ucwaningo.

Indlela yokwenza imaski yoju nesinamoni

1. Hlanganisa izipuni ezimbili zoju no-1 ithisipuni yesinamoni ukuze wakhe unamathisele.
2. Ngemuva kokuhlanza, gcoba imaski ebusweni bakho bese uyishiya imizuzu engu-10-15.
3. Hlanza imaski ngokuphelele bese ushaya ubuso bakho bomile.

Uju nesinamoni lunezinto ezilwa nokuvuvukala nezilwa namagciwane. Zingasiza ukunciphisa induna, kepha kudingeka izifundo eziningi.

4. I-Spot treat ngamafutha wetiye

Uwoyela womuthi wetiye uwoyela obalulekile okhishwe emaqabungeni e- Melaleuca alternifolia, isihlahla esincane esidabuka e-Australia.

Kuyaziwa kahle ngekhono layo lokulwa namagciwane nokunciphisa ukuvuvukala kwesikhumba (,).

Ngaphezu kwalokho, izifundo eziningana zithole ukuthi ukufaka uwoyela wesihlahla setiyi esikhunjeni kunganciphisa induna (,,).

Olunye ucwaningo oluncane luthole ukuthi, uma kuqhathaniswa ne-benzoyl peroxide, ababambiqhaza abasebenzisa umuthi wamafutha wetiye wezinduna babhekana nesikhumba esomile kanye nokucasuka. Bazizwa benelisekile ngokwelashwa ().

Njengoba kunikezwe ukuthi ama-antibiotic e-topical and oral angadala ukumelana namagciwane uma esetshenziswa isikhathi eside emqubeni, uwoyela wesihlahla setiye ungangena esikhundleni esisebenzayo ().

Uwoyela womuthi wetiye unamandla kakhulu, ngakho-ke hlala njalo ngaphambi kokuwusebenzisa esikhumbeni sakho.

Isetshenziswa kanjani

1. Hlanganisa ingxenye eyodwa yamafutha wetiye nezingxenye eziyi-9 zamanzi.
2. Faka i-swab kakotini kule ngxube bese uyifaka ezindaweni ezithintekile.
3. Faka isicelo se-moisturizer uma ufisa.
4. Phinda le nqubo izikhathi 1-2 ngosuku, njengoba kudingeka.

Uwoyela womuthi wetiye unezindawo eziqinile zokulwa namagciwane kanye nokulwa nokuvuvukala. Ukuyifaka esikhunjeni kunganciphisa izinduna.

5. Faka itiye eliluhlaza esikhunjeni sakho

Itiye eliluhlaza kakhulu linama-antioxidants amaningi, futhi ukuliphuza kungakhuthaza impilo enhle.

Kungasiza futhi ukunciphisa induna. Lokhu kungenzeka ngoba ama-polyphenols asetiyeni eluhlaza asiza ukulwa namagciwane futhi anciphise ukuvuvukala, okuyizimbangela ezimbili eziyinhloko zomqubuko ().

Akukho lucwaningo oluningi oluhlola izinzuzo zokuphuza itiye eliluhlaza uma kukhulunywa ngezinduna, futhi kudingeka izifundo eziningi.

Kwisifundo esisodwa esincane nabesifazane abangama-80, ababambiqhaza bathathe i-1,500 mg yesikhombi setiyi eluhlaza nsuku zonke amaviki ama-4. Ekupheleni kocwaningo, abesifazane abathathe okukhishwe babenezinduna ezincane emakhaleni abo, izilevu, nasemilonyeni yabo ().

Ucwaningo luthole nokuthi ukuphuza itiye eliluhlaza kunganciphisa amazinga kashukela ne-insulin, okuyizinto ezingaba nomthelela ekuthuthukiseni induna ().

Ucwaningo oluningi lukhombisa nokuthi ukufaka itiye eliluhlaza ngqo esikhunjeni kungasiza ngezinduna.

Ucwaningo lukhombisa ukuthi i-antioxidant eyinhloko itiye eluhlaza - i-epigallocatechin-3-gallate (EGCG) - inciphisa ukukhiqizwa kwe-sebum, ilwa nokuvuvukala, futhi ivimbela ukukhula P. acnes kubantu abanesikhumba esithandwa izinduna ().

Ucwaningo oluningi luthole ukuthi ukufaka itiye eliluhlaza esikhunjeni kunciphisa kakhulu ukukhiqizwa kwe-sebum nezinduna kulabo abanezinduna (, 30, 31).

Ungathenga okhilimu nama-lotion aqukethe itiye eliluhlaza, kepha kulula nje ukuzenzela eyakho ingxube ekhaya.

Isetshenziswa kanjani

1. Cwilisa itiye eliluhlaza emanzini abilayo imizuzu engu-3-4.
2. Vumela itiye lipholile.
3. Usebenzisa ibhola likakotini, gcoba itiye esikhunjeni sakho noma ulithulule ebhodleleni le-spray ukuze uliphonse.
4. Vumela ukuthi yome, bese uyigeza ngamanzi bese ubamba isikhumba sakho somile.

Ungangeza futhi amaqabunga wetiye asele koju bese wenza imaski.

Itiye eliluhlaza linama-antioxidants amaningi asiza ukulwa namagciwane futhi anciphise ukuvuvukala. Olunye ucwaningo lukhombisa ukuthi ukufaka itiye eliluhlaza esikhunjeni kunganciphisa izinduna.

6. Faka umuthi wokuthakatha

I-Witch hazel ikhishwa kumagxolo namaqabunga e-North American witch hazel shrub, Hamamelis virginiana. Inama-tanini, anezakhi eziqinile zokulwa namagciwane nezokulwa nokuvuvukala (, 33).

Yingakho isetshenziselwa ukwelapha uhla olubanzi lwezimo zesikhumba, kufaka phakathi inkwethu, i-eczema, imithambo ye-varicose, ukusha, imihuzuko, ukulunywa yizinambuzane, nezinduna.

Njengamanje, kubonakala kunocwaningo oluncane kakhulu ngekhono lomthakathi lokwelapha izinduna ngokukhethekile.

Kokunye ukuhlola okuncane okuxhaswe yinkampani yokunakekela isikhumba, abantu abangama-30 abanezinduna eziphakathi noma ezilinganiselayo basebenzise ukwelashwa kobuso okuyizinyathelo ezintathu kabili nsuku zonke amasonto ayisithupha.

I-Witch hazel yayingenye yezithako esinyathelweni sesibili sokwelapha. Iningi lababambiqhaza lithole ukuthuthuka okuphawulekayo emqubeni wabo ekupheleni kwesifundo ().

Ucwaningo luphakamisa nokuthi i-hazel yomlingo ingalwa namagciwane futhi yehlise ukucasuka kwesikhumba nokuvuvukala, okungaba nomthelela ezinduneni (,,).

Isetshenziswa kanjani

1. Hlanganisa isipuni esingu-1 segxolo lomthakathi ne-1 inkomishi yamanzi epanini elincane.
2. Cwilisa i-hazel yomthakathi imizuzu engama-30 bese uletha ingxube emathunjini.
3. Nciphisa ukumisa bese upheka, umbozwe, imizuzu eyi-10.
4. Susa ingxube emlilweni bese uyiyeka ihlale eminye imizuzu eyi-10.
5. Hlunga futhi ugcine uketshezi esitsheni esivaliwe.
6. Faka isicelo sokuhlanza isikhumba usebenzisa ibhola likakotini izikhathi ezingu-1-2 ngosuku, noma njengoba ufisa.

Kubalulekile ukuqaphela ukuthi izinhlobo ezilungiselelwe ukuthengisa kungenzeka zingabi nama-tannins, njengoba zivame ukulahleka kunqubo yokuphuzisa.

Thenga i-witch hazel online.

Ukufaka i-hazel yesikhumba esikhunjeni kunganciphisa ukucasuka nokuvuvukala. Kungasizakala kubantu abanezinduna, kepha kudingeka olunye ucwaningo.

7. Hlanganisa ne-aloe vera

I-aloe vera yisitshalo esishisayo esinamaqabunga akhiqiza ijeli ecacile. Ijeli livame ukufakwa kuma-lotion, okhilimu, amafutha okugcoba nezinsipho.

Isetshenziswa kakhulu ekwelapheni imihuzuko, ukuqubuka, ukusha, nezinye izimo zesikhumba. Uma isetshenziswa esikhumbeni, i-aloe vera gel ingasiza ukupholisa amanxeba, ukwelapha ukusha, nokulwa nokuvuvukala (38).

I-aloe vera iqukethe i-salicylic acid nesibabule, zombili ezisetshenziswa kakhulu ekwelapheni induna. Ucwaningo luthole ukuthi ukufaka i-salicylic acid esikhumbeni kunciphisa izinduna (39,,,).

Ucwaningo oluningi luye lwabonisa nokuthi i-aloe vera gel, uma ihlanganiswa nezinye izinto ezifana ne-tretinoin cream noma uwoyela wesihlahla setiyi, ingahle ithuthukise izinduna (,).

Ngenkathi ucwaningo lubonisa isithembiso, izinzuzo ezilwa nezinduna ze-aloe vera uqobo zidinga olunye ucwaningo lwesayensi.

Isetshenziswa kanjani

1. Sula ijeli esitshaleni se-aloe ngesipuni.
2. Faka ijeli ngqo ekuhlanzeni isikhumba njengesithambisi.
3. Phinda izikhathi 1-2 ngosuku, noma ngendlela oyifunayo.

Ungathenga futhi i-aloe vera gel esitolo, kodwa qiniseka ukuthi iyi-aloe emsulwa ngaphandle kwezithako ezifakiwe.

Uma isetshenziswa esikhumbeni, i-aloe vera gel ingasiza ukupholisa amanxeba, ukwelapha ukusha, nokulwa nokuvuvukala. Kungasizakala kubantu abanezinduna, kepha kudingeka olunye ucwaningo.

8. Thatha isithasiselo samafutha enhlanzi

Ama-omega-3 fatty acids ngamafutha anempilo anikezela ngenqwaba yezinzuzo zezempilo.

Kumele uthole la mafutha ekudleni kwakho, kodwa ucwaningo lukhombisa ukuthi abantu abaningi abadla ukudla okujwayelekile kwaseNtshonalanga abakutholi ngokwanele ().

Amafutha ezinhlanzi aqukethe izinhlobo ezimbili eziyinhloko ze-omega-3 fatty acids - i-eicosapentaenoic acid (EPA) ne-docosahexaenoic acid (DHA).

Izinga eliphakeme le-EPA ne-DHA likhonjisiwe ukunciphisa izinto zokuvuvukala, ezinganciphisa ubungozi bezinduna ().

Kwesinye isifundo, abantu abangama-45 abanezinduna banikezwa izithako ezinamafutha ezinama-omega-3 ezinama-EPA ne-DHA nsuku zonke. Ngemuva kwamasonto ayishumi, induna yabo yehle kakhulu ().

Akukho ukutholwa kwansuku zonke okunconyiwe kwama-omega-3 fatty acids. Imihlahlandlela Yezokudla ka-2015-2020 yabantu baseMelika incoma ukuthi abantu abadala abanempilo badle cishe ama-250 mg we-EPA ehlanganisiwe ne-DHA usuku ngalunye ().

Ungathola futhi ama-omega-3 fatty acids ngokudla ama-salmon, ama-sardine, ama-anchovies, ama-walnuts, imbewu ye-chia nembewu yefilakisi yomhlabathi.

Funda kabanzi mayelana nezengezo zikawoyela wezinhlanzi.

Amafutha ezinhlanzi aqukethe izinhlobo ezimbili eziyinhloko ze-omega-3 fatty acids - i-EPA ne-DHA. Ukuthatha isithasiselo samafutha wezinhlanzi kungasiza ekwehliseni induna.

9. Khipha ioli njalo

Ukuqothula inqubo yokususa ungqimba oluphezulu lwamaseli esikhumba afile. Ungawasebenzisa amakhemikhali ukufeza lokhu, noma ukhiphe ngokukhipha imishini ngokusebenzisa ibhulashi noma isikhuhla ukususa ngokomzimba amaseli ().

Ukukhishwa kwamafutha kungathuthukisa izinduna ngokususa amangqamuzana esikhumba avale ama-pores.

Kungenza futhi ukuthi ukwelashwa kwezinduna kwesikhumba kuphumelele kakhudlwana ngokuzivumela zingene zijule, lapho ungqimba oluphakeme kakhulu lwesikhumba selususiwe.

Njengamanje, ucwaningo ngokukhishwa kwamafutha kanye namandla alo okwelapha izinduna kunqunyelwe.

Olunye ucwaningo lukhombisa ukuthi i-microdermabrasion, indlela yokukhipha uketshezi, ingathuthukisa ukubukeka kwesikhumba, kufaka phakathi ezinye zezinduna (,).

Kwesinye isifundo esincane, iziguli ezingama-38 ezinezinduna zathola ukwelashwa okuyisishiyagalombili kwe-microdermabrasion ngezikhathi zamasonto onke. Abahlanganyeli abanezibazi zezinduna bakhombise ukuthuthuka okuthile kulandela ukwelashwa ().

Olunye ucwaningo oluncane luthole ukuthi ukwelashwa nge-microdermabrasion okuyisithupha masonto onke kusize ekuvuseleleni ukulungiswa kwesikhumba ().

Ngenkathi le miphumela ikhombisa ukuthi ukukhishwa kwamafutha kungathuthukisa impilo yesikhumba nokubukeka, ucwaningo oluningi luyadingeka kumqubuko.

Kunezinhlobonhlobo zemikhiqizo yokukhishwa kwamafutha etholakalayo, kepha futhi ungenza isikhuhli ekhaya usebenzisa ushukela noma usawoti.

Qaphela ukuthi ukukhishwa kwemishini, njengokukhuhla okunzima noma amabhulashi, kungacasula futhi kulimaze isikhumba. Ngakho-ke, abanye odokotela besikhumba bancoma ukukhishwa kwamakhemikhali ngomusa ngemikhiqizo esekwe nge-salicylic- noma ye-glycolic-acid.

Uma ukhetha ukuzama ukukhishwa kwemishini, qiniseka ukuthi uhlikihla isikhumba sakho ngobumnene ukuze ugweme ukusilimaza.

Ungenza kanjani ukhuhla ekhaya

1. Hlanganisa izingxenye ezilinganayo ushukela (noma usawoti) namafutha kakhukhunathi.
2. Gcoba isikhumba sakho ngomusa bese ugeza kahle.
3. Khipha kaningi ngangokunokwenzeka, kuze kube kanye nsuku zonke.

Ukuqothula inqubo yokususa ungqimba oluphezulu lwamaseli esikhumba afile. Kunganciphisa ukubonakala kwezibazi nokuqhamuka kombala, kepha ucwaningo oluningi ludinga ukwenziwa ngokwazi kwalo ukwelapha izinduna.

10. Landela ukudla okuphansi kwe-glycemic load

Ubudlelwano phakathi kokudla nezinduna sekuxoxiswane ngabo iminyaka.

Ucwaningo luphakamisa ukuthi izinto zokudla, njenge-insulin kanye nenkomba ye-glycemic, ingahle ihlotshaniswe nezinduna ().

Inkomba yokudla ye-glycemic (GI) iyindlela yokuthi ikhuphula masinyane kangakanani ushukela wegazi lakho.

Ukudla ukudla okuphezulu kwe-GI kubangela i-spike ku-insulin, okungenzeka ukuthi inyusa ukukhiqizwa kwe-sebum. Ngenxa yalokhu, ukudla okuphezulu kwe-GI kungathinta ngqo ukukhula nokuqina kwenduna.

Ukudla okunenkomba ephezulu ye-glycemic kufaka ukudla okucutshunguliwe, okufana nalokhu:

• isinkwa esimhlophe
• iziphuzo ezinoshukela
• amakhekhe
• ama-donuts
• amaqebelengwane
• amaswidi
• okusanhlamvu kwasekuseni okunoshukela

Ukudla okunenkomba ephansi ye-glycemic kufaka:

• izithelo
• imifino
• imidumba
• amantongomane
• okusanhlamvu okuphekiwe noma okucutshungulwe kancane

Kwesinye isifundo, abantu abangama-66 balandela ukudla okujwayelekile noma okuphansi kwe-glycemic. Ngemuva kwamaviki ama-2, abantu abasebenzisa ukudla okuphansi kwe-glycemic bebenamazinga aphansi we-insulin-like factor factor-1 (IGF-1), i-hormone ebandakanyeka ekukhuleni kwezinduna ().

Olunye ucwaningo kubantu abangama-64 luthole ukuthi labo abanezinduna ezilinganiselayo noma ezinzima badla ukudla okunama-carbohydrate amaningi kanye nomthwalo ophakeme we-glycemic kunalawo angenazo izinduna ().

Lezi zifundo ezincane ziphakamisa ukuthi ukudla okuphansi kwe-glycemic kungasiza labo abanesikhumba esithanda izinduna. Kudingeka izifundo ezengeziwe ezinkulu, ezinde.

Ukudla ukudla okuphezulu kwe-glycemic kungakhuphula ukukhiqizwa kwe-sebum futhi kube nomthelela kumqubuko. Ucwaningo oluningi luyadingeka ukuthola ukuthi ngabe ukudla okuphansi kwe-glycemic kungaphatha noma kusize ukuvimbela induna.

11. Nciphisa ubisi

Ubudlelwano phakathi kobisi nezinduna buphikisana kakhulu.

Ubisi nemikhiqizo yobisi iqukethe ama-hormone afana ne-IGF-1, ahlotshaniswa nezinduna. Amanye ama-hormone obisini angadala ushintsho lwe-hormonal futhi aholele emqubeni ().

Ucwaningo olulodwa kubantu abaneminyaka eyi-10 kuya kwengu-24 luthole ukuthi ukuphuza ubisi lonke izinsuku ezintathu noma ngaphezulu isonto ngalinye kuxhunyaniswe nomqubuko olinganiselayo noma onzima ().

Kokunye ukuhlola okubandakanya ababambiqhaza abangu-114, labo abanezinduna batholakale bephuza ubisi oluningi kakhulu kunabantu abangenayo induna ().

Ngakolunye uhlangothi, ucwaningo olubandakanya abantu abadala abangaphezu kuka-20 000 alutholanga ukuhlangana phakathi kokusetshenziswa kobisi nezinduna ().

Abahlanganyeli bazibikele ngokwabo idatha kulezi zifundo, ngakho-ke kudingeka kwenziwe ucwaningo oluningi ukusungula ubudlelwano beqiniso obuyimbangela.

Ekugcineni, izibuyekezo ezimbalwa zocwaningo ziphakamise ukuhlangana phakathi kokusetshenziswa kobisi kanye nezinduna (,).

Ubudlelwano phakathi kobisi nezinduna budinga ukuqhubeka nokufundwa.

Ezinye izifundo zithole ubudlelwane obuhle phakathi kokuphuza ubisi nezinduna. Ukunciphisa ubisi nokusetshenziswa kobisi kungasiza ekuvikeleni izinduna, kepha kudingeka olunye ucwaningo.

12. Nciphisa ukucindezeleka

Ukuxhumana phakathi kwengcindezi nezinduna akuqondakali ngokuphelele. Ama-hormone akhishwa ngezikhathi zokuxineka angakhuphula ukukhiqizwa kwe-sebum nokuvuvukala, okwenza izinduna zibe zimbi kakhulu ().

Ingcindezi nayo ingathinta amathumbu amabhaktheriya futhi ibangele ukuvuvukala emzimbeni wonke, ongaxhunyaniswa nezinduna ().

Ngaphezu kwalokho, ingcindezi inganciphisa ukwelashwa kwesilonda, okunganciphisa ukulungiswa kwezilonda zomqubuko ().

Izifundo eziningi zithole ukuhlangana phakathi kwengcindezi nezinduna (,,).

Kodwa-ke, isifundo ngasinye kulezi besisincane, ngakho-ke kudingeka olunye ucwaningo.

Ucwaningo olulodwa lwabahlanganyeli abangama-80 alutholanga ukuhlangana phakathi kokuqina kwengcindezi nezinduna. Kodwa-ke, yaphawula ukuthi ubunzima bezinduna bungahle buhlobene namandla abantu okubhekana nokucindezeleka ().

Ukwelashwa okuthile kokuphumula nokucindezela kungathuthukisa izinduna, kepha ucwaningo oluningi ludinga ukwenziwa ().

Izindlela zokunciphisa ukucindezeleka

• thola ukulala ngokwengeziwe
• yenza umsebenzi womzimba
• zijwayeze i-yoga
• zindla
• donsa umoya

AmaHormone akhishwa ngezikhathi zokuxineka angenza izinduna zibe zimbi kakhulu. Ukunciphisa ukucindezeleka kungasiza ekuthuthukiseni izinduna.

13. Vocavoca umzimba njalo

Kunocwaningo oluncane ngemiphumela yokuvivinya umzimba ku-acne. Noma kunjalo, ukuvivinya umzimba kuthinta ukusebenza komzimba ngezindlela ezingasiza ekuthuthukiseni izinduna.

Isibonelo, ukuzivocavoca umzimba kukhuthaza ukujikeleza kwegazi okunempilo. Ukwanda kokugeleza kwegazi kusiza ukondla amangqamuzana esikhumba, okungasiza ukuvimbela nokwelapha izinduna.

Ukuzivocavoca umzimba kudlala indima nasemazingeni e-hormone nasekulawuleni (,).

Ucwaningo oluningi luye lwasikisela ukuthi ukuzivocavoca kunganciphisa ukucindezeleka nokukhathazeka, kokubili okungaba nomthelela ekuthuthukiseni induna (,,).

UMnyango Wezempilo kanye Nezinsizakalo Zabantu waseMelika uncoma ukuthi abantu abadala bathole imizuzu eyi-150 yokuzivocavoca umzimba futhi bahlanganyele emisebenzini yokuqeqesha amandla izinsuku ezimbili ngeviki ().

Lokhu kungabandakanya ukuhamba, ukuhamba izintaba, ukugijima nokuphakamisa izinsimbi.

Ukuzivocavoca umzimba kuthinta izinto eziningana ezingathuthukisa izinduna. Lokhu kufaka phakathi ukukhuthaza ukujikeleza kwegazi okunempilo nokusiza ukunciphisa ukucindezeleka.

Okubalulekile

Izinduna yinkinga ejwayelekile enezimbangela eziningi ezingumthelela.

Ochwepheshe bayavuma ukuthi ukwelashwa okuvamile njenge-salicylic acid, i-niacinamide, noma i-benzoyl peroxide kusasebenza kakhulu, yize abanye bengakuthola kucasula lokho.

Abantu abaningi bakhetha ukuzama amakhambi emvelo. Imithi eminingi yasekhaya yezinduna ayikhonjisiwe ukuthi iyasebenza emtholampilo, kepha iyatholakala njengezindlela zokwelashwa ezihlukile.

Noma kunjalo, ungahle uthande ukuxhumana nodokotela wesikhumba uma unezinduna ezinzima.

Funda le ndatshana ngeSpanishi.

Ukudla kwesikhumba esinempilo