Ukudla Okulwa Ne-Acne

-Delile

• Amaphuzu avelele
  
• Yini ebangela izinduna?
• Ukudla kusithinta kanjani isikhumba?
• Yikuphi ukudla okukholelwa ukuthi kungasiza isikhumba sakho?
• Ngabe kukhona ucwaningo olukhombisa ukuthi lokhu kudla kusiza isikhumba sakho?
• Ukudla okuphansi kwe-glycemic
• Izinki
• Amavithamini A no-E
• Ama-antioxidants nama-omega-3 fatty acids
• Okubalulekile
• Ukulungiswa Kokudla: Ukudla kwesikhumba esinempilo

Yini induna?

Amaphuzu avelele

1. Izinduna yisimo sesikhumba esidala ukuthi kube nezinhlobo ezahlukene zamaqhubu ebusweni besikhumba. La maqhuqhuva afaka phakathi: ama-whiteheads, ama-blackheads, nezinduna.
2. Izinduna zenzeka lapho izimbotshana zesikhumba zigcwele isikhumba esifile kanye namafutha. Izinduna zivame kakhulu ezinganeni ezindala nentsha edlula ebusheni, lapho amahomoni enza ukuthi izindlala zikawoyela zomzimba zikhiqize uwoyela omningi.
3. Izifundo eziningana zikhombisa ukuthi ukulandela ukudla okunempilo kungasiza ekuvikeleni nasekwelapheni izinduna. Ngokuqondile, ukudla okunothile kulezi zakhi zomzimba okuxhunywe kumazinga aphansi enduna: ama-carbohydrate ayinkimbinkimbi, i-zinc, amavithamini A no-E, ama-omega-3 fatty acids, ama-antioxidants.

Izinduna yinkinga yesikhumba engadala izinhlobo eziningana zamaqhubu ukuthi akhe ebusweni besikhumba. La maqhuqhuva angakha noma yikuphi emzimbeni kepha ajwayelekile kakhulu ku:

• ubuso
• intamo
• emuva
• emahlombe

Izinduna zivame ukubangelwa izinguquko zamahomoni emzimbeni, ngakho-ke kuvame kakhulu ezinganeni ezindala nasebusheni abadlula ebusheni.

Izinduna zihamba kancane ngaphandle kokwelashwa, kepha kwesinye isikhathi lapho ezinye ziqala ukuhamba, kuvela okuningi. Izimo ezibucayi zomqubuko azivamile ukuba yingozi, kepha zingadala ukucindezeleka ngokomzwelo futhi zingalimaza isikhumba.

Ngokuya ngobulukhuni bayo, awunakukhetha ukwelashwa, ukwelashwa okungaphezulu kwekhawunta, noma imishanguzo kadokotela yokubhekela izinduna.

Yini ebangela izinduna?

Ukuqonda ukuthi induna ikhula kanjani, kungasiza ukuqonda okuningi ngesikhumba: Ubuso besikhumba bumbozwe emigodini emincane exhuma kwizindlala zikawoyela, noma izindlala ezibusayo, ngaphansi kwesikhumba.

Lezi zimbobo zibizwa ngokuthi ama-pores. Izindlala zikawoyela zikhiqiza uketshezi olunamafutha olubizwa nge-sebum. Izindlala zakho zamafutha zithumela i-sebum phezulu esikhunjeni ngesiteshi esincanyana esibizwa ngokuthi i-follicle.

Uwoyela ususa amangqamuzana esikhumba afile ngokuwathwala ngo-follicle aze ayofika ebusweni besikhumba. Ucezu oluncane lwezinwele nalo luyakhula ngokusebenzisa i-follicle.

Izinduna zenzeka lapho izimbotshana zesikhumba ziminyana namaseli esikhumba afile, uwoyela omningi, futhi kwesinye isikhathi amagciwane. Ngesikhathi sokuthomba, ama-hormone avame ukudala ukuthi izindlala zikawoyela zikhiqize uwoyela omningi, okwandisa ubungozi bezinduna.

Kunezinhlobo ezintathu eziyinhloko zomqubuko:

• I-whitehead iyisigaxa esivinjelwa futhi sivaleke kodwa sinamathele esikhunjeni. Lokhu kubonakala njengamaqhubu aqinile, amhlophe.
• Inhloko emnyama iyisigaxa esivinjelwa kodwa sihlale sivulekile. Lezi zibonakala njengezindawo ezincane ezimnyama ebusweni besikhumba.
• Induna yisibaya esinezindonga ezivulekile, esivumela uwoyela, amabhaktheriya namaseli esikhumba afile ukuthi angene ngaphansi kwesikhumba. Lokhu kuvela njengamaqhuqhuvana abomvu kwesinye isikhathi anephuphu elimhlophe eligcwele ubomvu (ukusabela komzimba kumagciwane).

Ukudla kusithinta kanjani isikhumba?

Into eyodwa engathinta isikhumba sakho ukudla. Ukudla okuthile kuphakamisa ushukela wakho wegazi ngokushesha kakhulu kunokunye.

Lapho ushukela wakho wegazi ukhuphuka ngokushesha, ubangela umzimba ukuthi ukhiphe i-hormone ebizwa nge-insulin. Ukuba ne-insulin eyeqile egazini lakho kungadala ukuthi izindlala zakho zikawoyela zikhiqize uwoyela omningi, kwandise izingozi zakho zomqubuko.

Okunye ukudla okubangela ama-spikes ku-insulin kufaka:

• i-pasta
• irayisi elimhlophe
• isinkwa esimhlophe
• ushukela

Ngenxa yemiphumela yabo ekhiqiza i-insulin, lokhu kudla kubhekwa njenge- “high-glycemic” carbohydrate. Lokho kusho ukuthi zenziwe ngoshukela olula.

I-chocolate nayo ikholelwa ukuthi iya iba yimbi izinduna, kodwa kubonakala ingathinti bonke abantu, ngokusho kocwaningo olushicilelwe ku-.

Abanye abacwaningi bafunde ukuxhumana phakathi kwalokho okubizwa nge- “Western diet” noma “standard American diet” kanye nezinduna. Lolu hlobo lokudla lususelwa kakhulu ku:

• ama-carbohydrate aphezulu-glycemic
• okobisi
• amafutha agcwele
• Amafutha we-trans

Ngokuya ngocwaningo olubikwe kwiJournal of Clinical, Cosmetic and Investigational Dermatology, lezi zinhlobo zokudla zikhuthaza ukukhiqizwa kwamahomoni angadala ukuthi uwoyela owedlulele wenziwe futhi ukhishwe yizindlala zikawoyela.

Babuye bathola ukuthi ukudla kwaseNtshonalanga kuxhunyaniswe nokuvuvukala okukhulu, nakho okungaba nomthelela ezinkingeni zezinduna.

Yikuphi ukudla okukholelwa ukuthi kungasiza isikhumba sakho?

Ukudla ukudla okune-glycemic ephansi eyenziwe ngama-carbohydrate ayinkimbinkimbi kunganciphisa ingozi yokuba nezinduna. Ama-carbohydrate ayinkimbinkimbi atholakala kokudla okulandelayo:

• okusanhlamvu okuphelele
• imidumba
• izithelo nemifino engacutshungulwanga

Ukudla okuqukethe izithako ezilandelayo kucatshangwa ukuthi kunenzuzo esikhunjeni ngoba kunciphisa ukuvuvukala:

• i-zinc mineral
• uvithamini A no-E
• amakhemikhali abizwa ngama-antioxidants

Okunye ukukhetha kokudla okunesikhumba kufaka:

• Izithelo nemifino ephuzi kanye newolintshi enjengezaqathe, amabhilikosi, nobhatata
• isipinashi neminye imifino eluhlaza okotshani namakhasi amnyama
• utamatisi
• amajikijolo
• isinkwa sikakolweni wonke
• irayisi elinsundu
• quinoa
• igalikuni
• imbewu yamathanga
• ubhontshisi, uphizi, nodali
• i-salmon, i-mackerel, nezinye izinhlobo zezinhlanzi ezinamafutha
• amantongomane

Umzimba wawo wonke umuntu wehlukile, futhi abanye abantu bathola ukuthi bathola izinduna eziningi lapho bedla ukudla okuthile. Ngaphansi kokuqondisa kukadokotela wakho, kungasiza ukuzama ukudla kwakho ukuze ubone ukuthi yini okukusebenzela kangcono.

Hlala ucabanga noma ikuphi ukungezwani komzimba nokudla ongaba nakho lapho uhlela indlela odla ngayo.

Ngabe kukhona ucwaningo olukhombisa ukuthi lokhu kudla kusiza isikhumba sakho?

Ukudla okuphansi kwe-glycemic

Ucwaningo oluningana lwakamuva luphakamisa ukuthi ukulandela ukudla okune-glycemic low, noma okunoshukela olula, kungavimbela futhi kuthuthukise izinduna. Abaphenyi ocwaningweni olulodwa lweziguli zaseKorea bathola ukuthi ukulandela umthwalo ophansi we-glycemic amasonto ayi-10 kungaholela ekuthuthukisweni okukhulu kwezinduna.

Kwesinye isifundo esashicilelwa ku-, abacwaningi bathola ukuthi ukulandela ukudla okune-glycemic ephansi, okunamaprotheni amaningi amasonto ayi-12 kuthuthukise induna emadodeni, futhi kwaholela nasekunciphiseni isisindo.

Izinki

Ucwaningo luphakamisa nokuthi ukudla ukudla okunothe nge-zinc kungasiza ekuvimbeleni nasekwelapheni izinduna. Ukudla okunothe nge-zinc kufaka:

• imbewu yamathanga
• cashews
• yenkomo
• igalikuni
• quinoa
• udali
• ukudla kwasolwandle okufana nama-oysters nenkalankala

Kokunye ucwaningo olushicilelwe ku-, abacwaningi babheka ubudlelwano obuphakathi kwamazinga e-zinc egazini nobukhali bezinduna. I-Zinc iyiminerali yokudla ebalulekile ekukhuleni kwesikhumba kanye nasekulawuleni umzimba kanye namazinga ama-hormone.

Abaphenyi bathole ukuthi amazinga aphansi e-zinc axhumene namacala abucayi kakhulu enduna. Basikisela ukuthi kwandiswe inani le-zinc ekudleni kube ngu-40 mg we-zinc ngosuku ukwelapha abantu abanezimo ezinzima zomqubuko. Ucwaningo lukhombisa inani elifanayo le-zinc ngisho nakubantu abangenazo izinduna.

Amavithamini A no-E

Ocwaningweni olushicilelwe ku, abacwaningi bathole ukuthi amazinga aphansi amavithamini A no-E nawo abonakala exhunyaniswa nezimo ezinzima zomqubuko.

Basikisela ukuthi abantu abanezinduna bangakwazi ukunciphisa ubunzima benduna yabo ngokwandisa ukudla abakudlayo okuqukethe lawa mavithamini. Khuluma nodokotela wakho ngaphambi kokuthatha izithako zikavithamini A. Uvithamini A ubuthi bungadala umonakalo unomphela ezithweni zakho ezinkulu.

Ama-antioxidants nama-omega-3 fatty acids

Ama-Omega-3uhlobo lwamafutha atholakala ezitshalweni ezithile nasemithonjeni yamaprotheni ezilwane, njengezinhlanzi namaqanda. Ama-antioxidants amakhemikhali anciphisa ubuthi obulimazayo emzimbeni. Ngokubambisana, i-omega-3s kanye nama-antioxidants kucatshangwa ukuthi kunciphisa ukuvuvukala.

Izifundo ikakhulu zisekela ukuxhumana phakathi kokwanda kokusetshenziswa kwama-omega-3 nama-Antioxidants nokwehla kwezinduna.

Ucwaningo olushicilelwe kutholakala ukuthi abantu abathatha i-omega-3 ne-antioxidant supplement nsuku zonke bakwazi ukunciphisa induna yabo nokuthuthukisa impilo yabo yengqondo.

Njengoba izinduna zivame ukudala ukucindezeleka ngokomzwelo, ukusetshenziswa kwe-omega-3 kanye ne-antioxidant kungasiza kakhulu kubantu abanalesi simo.

Okubalulekile

Olunye ucwaningo lukhombisa ukuthi ukudla okuthile kungasiza ukuqeda izinduna futhi kuthuthukise impilo yesikhumba, kepha akukho “khambi” lokudla eliqondile. Ngaphambi kokushintsha indlela odla ngayo, kubalulekile ukuthi ukhulume nodokotela wakho ukuze uqiniseke ukuthi noma yiziphi izinguquko ozenzayo ngeke zilimaze impilo yakho.

Iseluleko sokudla esingcono kakhulu ekubhekaneni nezinduna kubukeka sengathi sidla ukudla okunempilo, okulinganiselayo okunothe izithelo nemifino emisha, imithombo yamaprotheni enempilo, nokusanhlamvu okuphelele.

Ukulungiswa Kokudla: Ukudla kwesikhumba esinempilo