Ukudla Okuphezulu okungu-7 Okungadala Induna

-Delile

• 1. Izinhlamvu eziCwengekile kanye noShukela
• 2. Imikhiqizo Yobisi
• 3. Ukudla Okusheshayo
• 4. Ukudla okunothe ngamafutha e-Omega-6
• 5. Ushokoledi
• 6. I-Whey Protein Powder
• 7. Ukudla Ozwela Kona
• Okufanele Ukudla Kunalokho
• Okusemqoka

Izinduna yisimo sesikhumba esivamile esithinta cishe i-10% yabantu emhlabeni ().

Izici eziningi zinomthelela ekukhuleni kwezinduna, kufaka phakathi ukukhiqizwa kwe-sebum ne-keratin, amabhaktheriya abangela izinduna, ama-hormone, izimbotshana ezivinjelwe nokuvuvukala ().

Ukuxhumana phakathi kokudla nezinduna kube nempikiswano, kepha ucwaningo lwakamuva lukhombisa ukuthi ukudla kungadlala indima enkulu ekuthuthukiseni izinduna ().

Lo mbhalo uzobuyekeza ukudla okungu-7 okungadala izinduna bese uxoxa ngokuthi kungani kubalulekile izinga lokudla kwakho.

1. Izinhlamvu eziCwengekile kanye noShukela

Abantu abanezinduna bavame ukudla ama-carbohydrate acwengekile kunabantu abanezinduna ezincane noma ezingekho nhlobo (,).

Ukudla okunothe ngama-carbohydrate acwengekile kufaka:

• Isinkwa, ama-crackers, okusanhlamvu noma uphudingi owenziwe ngofulawa omhlophe
• I-pasta eyenziwe ngofulawa omhlophe
• Irayisi elimhlophe nama-noodle elayisi
• AmaSodas nezinye iziphuzo ezinoshukela
• Ama-sweeteners afana noshukela kamoba, isiraphu ye-maple, uju noma i-agave

Olunye ucwaningo luthole ukuthi abantu abahlale bedla ushukela ongeziwe banengozi enkulu engama-30% yokuba nezinduna, kuyilapho labo abadla amaqebelengwane namakhekhe benengozi engama-20% enkulu ().

Le ngozi eyandisiwe ingachazwa ngemiphumela eyenziwe ngama-carbohydrate anoshukela wegazi kanye namazinga e-insulin.

Ama-carbohydrate acwengiwe afakwa ngokushesha egazini, elikhuphula ngokushesha amazinga kashukela egazini. Lapho ushukela wegazi ukhuphuka, amazinga e-insulin nawo ayakhuphuka ukusiza ukuvimba ushukela wegazi ophume egazini ungene kumaseli akho.

Kodwa-ke, amazinga aphezulu e-insulin awalungile kulabo abanezinduna.

I-insulin yenza ama-hormone e-androgen asebenze ngokwengeziwe futhi andise ukukhula okufana ne-insulin 1 (IGF-1). Lokhu kufaka isandla ekukhuleni kwezinduna ngokwenza amangqamuzana esikhumba akhule ngokushesha okukhulu nangokwandisa ukukhiqizwa kwe-sebum (,,).

Ngakolunye uhlangothi, ukudla okune-glycemic ephakeme, okungakhuphuli kakhulu ushukela wegazi noma amazinga e-insulin, kuhlotshaniswa nobunzima bezinduna (,,).

Ngenkathi ucwaningo ngalesi sihloko luthembisa, kuningi okudingekayo ukuze kuqhutshekwe ukuqonda ukuthi ama-carbohydrate acwengekile anikela kanjani enduneni.

Isifinyezo Ukudla ama-carbohydrate amaningi acwengekile kungakhuphula ushukela wegazi kanye namazinga e-insulin futhi kube nomthelela ekuthuthukiseni izinduna. Kodwa-ke, kudingeka olunye ucwaningo.

2. Imikhiqizo Yobisi

Ucwaningo oluningi luthole ukuxhumana phakathi kwemikhiqizo yobisi nobukhali bezinduna kwintsha (,,,).

Izifundo ezimbili ziphinde zathola ukuthi abantu abadala abasha abahlale bedla ubisi noma u-ayisikhilimu banamathuba aphindwe kane okuhlaselwa yinduna (,).

Kodwa-ke, izifundo eziqhutshwe kuze kube manje azikaze zibe sezingeni eliphezulu.

Ucwaningo kuze kube manje selugxile kakhulu kwintsha nasebekhulile futhi lukhombise kuphela ukuxhumana phakathi kobisi nezinduna, hhayi ubudlelwane besizathu nomphumela.

Akukacaci ukuthi ubisi lungasiza kanjani ekwakhekeni kwezinduna, kepha kunemibono ehlukahlukene ehlongozwayo.

Ubisi lwaziwa ukuthi lukhuphula amazinga e-insulin, azimele ngemiphumela yalo kushukela wegazi, okungase kubhebhethekise ubunzima bezinduna (,,).

Ubisi lweCow luqukethe nama-amino acid ashukumisa isibindi ukuthi sikhiqize i-IGF-1 eningi, exhunywe nokwakhiwa kwezinduna (,,).

Yize kunokucatshangelwa kokuthi kungani ukuphuza ubisi kungadala induna ibe yimbi, akucaci ukuthi ngabe ubisi lubamba iqhaza eliqondile yini. Ucwaningo oluningi luyadingeka ukuthola ukuthi ngabe kukhona inani elithile noma uhlobo lobisi olungakhulisa induna.

Isifinyezo Imikhiqizo yobisi edla njalo ixhunyaniswe nobunzima bezinduna, kepha akuqinisekile ukuthi ngabe kukhona yini imbangela nobudlelwano bomphumela.

3. Ukudla Okusheshayo

Izinduna zihlotshaniswa kakhulu nokudla ukudla kwesitayela saseNtshonalanga okunothile ngama-calories, amafutha kanye nama-carbohydrate acwengekile (,).

Izinto zokudla okusheshayo, njengama-burger, ama-nuggets, ama-hot dogs, ama-fries ama-french, ama-sodas nama-milkshakes, yizona zinto eziyinhloko zokudla okujwayelekile kwaseNtshonalanga futhi kungakhuphula ingozi yezinduna.

Ucwaningo olulodwa lwentsha engaphezulu kuka-5 000 yamaShayina kanye nabantu abadala abasebasha luthole ukuthi ukudla okunamafutha aphezulu kuhlotshaniswa nengozi engama-43% yokwanda kwezinduna. Ukudla njalo ukudla okusheshayo kukhuphule ubungozi ngo-17% ().

Ucwaningo olwehlukile lwamadoda angama-2,300 aseTurkey luthole ukuthi ukudla ama-burger noma amasoseji njalo kuhlotshaniswa nengozi engama-24% yokwanda kwezinduna ().

Akucaci ukuthi kungani ukudla ukudla okusheshayo kungandisa ingozi yokuba nezinduna, kepha abanye abacwaningi bahlongoza ukuthi kungathinta ukukhuluma kofuzo futhi kuguqule amazinga e-hormone ngendlela ekhuthaza ukukhula kwezinduna (,,).

Kodwa-ke, kubalulekile ukuthi wazi ukuthi ucwaningo oluningi mayelana nokudla okusheshayo kanye nezinduna lusebenzise imininingwane yokuzimela. Lolu hlobo locwaningo lukhombisa kuphela amaphethini emikhuba yokudla kanye nobungozi bezinduna futhi akufakazeli ukuthi ukudla okusheshayo kubanga induna. Ngakho-ke, kudingeka olunye ucwaningo.

Isifinyezo Ukudla njalo ukudla okusheshayo kuye kwahlanganiswa nengozi eyengeziwe yokuba nezinduna, kepha akucaci noma ibanga induna yini.

4. Ukudla okunothe ngamafutha e-Omega-6

Ukudla okuqukethe inani elikhulu lama-omega-6 fatty acids, njengokudla okujwayelekile kwaseNtshonalanga, kuxhunyaniswe namazinga akhulayo okuvuvukala kanye nezinduna (,).

Lokhu kungabangelwa ukuthi ukudla kwaseNtshonalanga kuqukethe amanani amaningi ommbila nowoyela, anothe ngamafutha omega-6, nokudla okumbalwa okuqukethe amafutha omega-3, njengezinhlanzi nama-walnuts (,).

Lokhu kungalingani kwe-omega-6 ne-omega-3 fatty acids kusunduza umzimba ube sesimweni sokuvuvukala, okungakhubaza ubunzima bezinduna (,).

Ngakolunye uhlangothi, ukwengeza ngama-omega-3 fatty acids kunganciphisa amazinga okuvuvukala futhi kutholakale ukuthi kunciphisa ukuqina kwezinduna ().

Ngenkathi izixhumanisi eziphakathi kwama-omega-6 fatty acids kanye nezinduna ziyathembisa, azikho izifundo ezilawulwa ngokungahleliwe ngalesi sihloko, futhi kudingeka olunye ucwaningo.

Isifinyezo Ukudla okunothile ku-omega-6 fatty acids futhi aphansi kuma-omega-3s kungukuvuvukala futhi kungahle kube kubi kakhulu induna, yize kudingeka olunye ucwaningo.

5. Ushokoledi

Ushokoledi ubelokhu esolwa ngokuqubuka kwezinduna kusukela ngawo-1920, kepha kuze kube manje, akufinyelelwanga esivumelwaneni ().

Ucwaningo oluningana olungakahleleki luxhumanise ukudla ushokoledi nengozi eyengeziwe yokuba nezinduna, kepha lokhu akwanele ukufakazela ukuthi ushokoledi ubangela induna (,).

Ucwaningo lwakamuva luthole ukuthi abesilisa abathanda izinduna abadla amagremu angama-25 ka-99% ushokoledi omnyama nsuku zonke babenezibalo ezandayo zezilonda ngemuva kwamasonto amabili nje kuphela ().

Olunye ucwaningo luthole ukuthi abesilisa abanikezwa amaphilisi we-100% we-cocoa powder nsuku zonke babenezilonda zomqubuko ngemuva kwesonto elilodwa uma kuqhathaniswa nalabo abanikezwa i-placebo ().

Ukuthi kungani ushokoledi engakhuphula induna akucaci, yize ucwaningo olulodwa luthole ukuthi ukudla ushokoledi kwenyusa ukusebenza kabusha kwesistimu yomzimba kumabhaktheriya abangela izinduna, okungasiza ekuchazeni lokhu okutholakele ().

Ngenkathi ucwaningo lwakamuva lusekela ukuxhumana phakathi kokusetshenziswa kukashokoledi nezinduna, kusalokhu kungacaci ukuthi ushokoledi ubangela induna yini.

Isifinyezo Ucwaningo olusafufusa lusekela ukuxhumana phakathi kokudla ushokoledi nokukhula kwezinduna, kepha izizathu zokuthi kungani namandla obuhlobo zihlala zingacaci.

6. I-Whey Protein Powder

Amaprotheni we-Whey yisengezo esidumile sokudla (,).

Kungumthombo ocebile wama-amino acid leucine kanye ne-glutamine. La ma-amino acid enza amangqamuzana esikhumba akhule futhi ahlukane ngokushesha okukhulu, okungaba nomthelela ekwakhekeni kwezinduna (,).

Ama-amino acid akwi-whey protein nawo angakhuthaza umzimba ukuthi ukhiqize amazinga aphezulu we-insulin, exhunywe nokwakhiwa kwezinduna (,,).

Izifundo eziningi zamacala zibike ukuxhumana phakathi kwe-whey protein ukusetshenziswa kanye nezinduna kubadlali besilisa (,,).

Olunye ucwaningo luthole ukuhlangana okuqondile phakathi kobukhali benduna nenani lezinsuku kuma-whey protein supplements ().

Lezi zifundo zisekela ukuxhumana phakathi kwe-whey protein ne-acne, kepha ucwaningo oluningi luyadingeka ukuthola ukuthi ngabe amaprotheni we-whey abangela induna yini.

Isifinyezo Inani elincane ledatha liphakamisa ukuxhumana phakathi kokuthatha i-whey protein powder nokukhulisa izinduna, kepha ucwaningo olusezingeni eliphakeme luyadingeka.

7. Ukudla Ozwela Kona

Kuphakanyisiwe ukuthi induna, empandeni yayo, isifo sokuvuvukala (,).

Lokhu kusekelwa iqiniso lokuthi imishanguzo elwa nokuvuvukala, efana ne-corticosteroids, iyindlela yokwelapha esebenzayo yomqubuko onamandla nokuthi abantu abanezinduna banamazinga aphakeme ama-molecule wokuvuvukala egazini labo (,,).

Enye indlela ukudla okungaba nomthelela ekuvukeleni kungukuzwela kokudla, okwaziwa nangokuthi ukubambezeleka kokuphendula kwe-hypersensitivity ().

Ukuzwela kokudla kwenzeka lapho amasosha akho omzimba ekhomba ngephutha ukudla njengosongo futhi ahlasela ngawo ().

Lokhu kuholela emazingeni aphezulu ama-molecule e-pro-inflammatory ajikeleza emzimbeni wonke, ongahle andise induna ().

Njengoba kunokudla okungenakubalwa amasosha akho omzimba angakusabela kukho, indlela engcono kakhulu yokuthola okubangela okuyingqayizivele yakho ngokuqedela ukudla kokuqeda ngaphansi kokuqondiswa ngudokotela obhalisiwe wezokudla noma uchwepheshe wezokudla.

Ukudla okuqedayo kusebenza ngokukhawulela okwesikhashana inani lokudla ekudleni kwakho ukuze uqede izimbangela futhi uzuze ukukhululeka kwezimpawu, bese ungeza ngokuhlelekile ukudla emuva ngenkathi ulandela izimpawu zakho futhi ufuna amaphethini.

Ukuhlolwa kokuzwela kokudla, okufana ne-Mediator Release Testing (MRT), kungasiza ukunquma ukuthi yikuphi ukudla okuholela ekuvukeleni okuhlobene nokuzivikela komzimba futhi kunikeze indawo ecacile yokudla kwakho kokuqeda ().

Ngenkathi kubonakala kunesixhumanisi phakathi kokuvuvukala nezinduna, azikho izifundo eziphenye ngqo indima ethize yokuzwela kokudla ekukhuleni kwayo.

Lokhu kuhlala kuyindawo ethembisayo yocwaningo ukusiza ukuqonda kangcono ukuthi ukudla, amasosha omzimba nokuvuvukala kukuthinta kanjani ukukhula kwezinduna ().

Isifinyezo Ukusabela kokuzwela kokudla kungakhuphula inani lokuvuvukala emzimbeni, okungenzeka ukuthi kubhebhethekise izinduna. Kodwa-ke, azikho izifundo ezenziwayo kuze kube yimanje esezenziwe ngesihloko.

Okufanele Ukudla Kunalokho

Ngenkathi ukudla okuxoxwe ngenhla kungasiza ekwakhiweni kwezinduna, kukhona okunye ukudla nezakhamzimba ezingasiza ukugcina isikhumba sakho sicacile. Lokhu kufaka phakathi:

• Ama-omega-3 fatty acids: Ama-Omega-3s aphikisana nokuvuvukala, futhi ukusetshenziswa njalo kuye kwaxhunyaniswa nengozi encishisiwe yokuqubuka kwezinduna (,,).
• Ama-Probiotic: Ama-Probiotic akhuthaza i-gut enempilo ne-microbiome elinganiselayo, exhunywe ekunciphiseni ukuvuvukala kanye nengozi ephansi yokuthuthuka kwezinduna (,,,).
• Itiye elihlaza: Itiye elihlaza liqukethe ama-polyphenols ahambisana nokuncipha kokuvuvukala nokukhiqizwa kwe-sebum okwehlisiwe. Kutholakale okukhishwe itiye eliluhlaza ukunciphisa ubucayi bezinduna lapho busetshenziswa esikhunjeni (,,,).
• I-Turmeric: I-Turmeric iqukethe i-anti-inflammatory polyphenol curcumin, engasiza ukulawula ushukela wegazi, ithuthukise ukuzwela kwe-insulin futhi ivimbele ukukhula kwamagciwane abangela izinduna, angahle anciphise izinduna (,).
• Amavithamini A, D, E ne-zinc: Lezi zakhi zomzimba zidlala indima ebalulekile esikhunjeni nasempilweni yokuzivikela ezifweni futhi zingasiza ekuvikeleni izinduna (,,).
• Ukudla kwesitayela se-Paleolithic: Ukudla kwe-Paleo kunothile enyameni engenamafutha, izithelo, imifino namantongomane futhi okusanhlamvu okuncane, okobisi nemidumba. Ziye zahlotshaniswa noshukela ophansi wegazi namazinga e-insulin ().
• Ukudla kwesitayela saseMedithera: Ukudla kwaseMedithera kunothe ngezithelo, imifino, okusanhlamvu okuphelele, imidumba, izinhlanzi namafutha omnqumo futhi okunobisi oluncane namafutha agcwele. Iphinde yaxhunyaniswa nokunciphisa ubunzima bezinduna ().

Isifinyezo Ukudla ukudla okunothile ku-omega-3 fatty acids, ama-probiotic, itiye eliluhlaza, izithelo nemifino kungavikela ekuthuthukiseni induna. Amavithamini A, D no-E, kanye ne-zinc, nawo angasiza ekuvikeleni izinduna.

Okusemqoka

Ngenkathi ucwaningo luxhumanise ukudla okuthile nengozi eyengeziwe yokuba nezinduna, kubalulekile ukugcina isithombe esikhulu engqondweni.

Amaphethini wokudla jikelele kungenzeka abe nomthelela omkhulu empilweni yesikhumba kunokudla - noma ukungadli - noma yikuphi ukudla okuthile.

Cishe akudingekile ukukugwema ngokuphelele konke ukudla okuxhunyaniswe nezinduna kepha kudle ngokulinganisela nokunye ukudla okunomsoco okuxoxwe ngenhla.

Ucwaningo mayelana nokudla nezinduna alunamandla anele okwenza izincomo ezithile zokudla ngalesi sikhathi, kepha ucwaningo lwesikhathi esizayo luyathembisa.

Okwamanje, kungahle kube wusizo ukugcina ilogi yokudla ukuze ubheke amaphethini phakathi kokudla okudlayo nempilo yesikhumba sakho.

Ungasebenza futhi nodokotela wezokudla obhalisiwe ukuthola izeluleko ezenziwe zaba ngezakho.