Ukudla Okungcono Kakhulu Nezithasiselo ze-Acne Vulgaris (i-Hormonal Acne)

-Delile

• Yini i-acne vulgaris?
• Yini ebangela izinduna?
• Amathiphu wokudla angcono kakhulu wokulawula izinduna
• Yidla ukulawula kahle ushukela wegazi
• Zama ukusika amaprotheni obisi nawama-whey
• Yidla kakhulu ukudla okuphelele, okunomsoco
• Ukudla okufanele kudliwe futhi kugwenywe
• Ukudla neziphuzo ukujabulela
• Ukudla neziphuzo okufanele zikugweme
• Ngabe izithasiselo zingasiza ekwelapheni induna?
• Izinduna zihlotshaniswa namazinga aphansi kavithamini D
• Itiye elihlaza linganciphisa izilonda zomqubuko
• Ezinye izengezo ezingasiza
• Okunye ukucatshangelwa
• Okubalulekile

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

Uma une-acne, awuwedwa. I-acne vulgaris - eyaziwa kakhulu njenge-acne - ithinta abantu abangafika kuma-80% ngesikhathi esithile phakathi kweminyaka eyi-11 nengama-30 (,,,).

Izinduna, ikakhulukazi izinduna ezindala, zivame ukubizwa ngokuthi induna yamahomoni. AmaHormone, kanye nezinye izinto eziningi, kufaka phakathi amabhaktheriya, ukungajwayelekile kwamangqamuzana esikhumba, izakhi zofuzo, namazinga okuxineka, kudlala indima ekuqhubekeni kwawo.

Yize lesi simo siphathwa ngemithi, izinto zokuphila, kufaka phakathi indlela odla ngayo, zingadlala indima enkulu ekulawuleni nasekunciphiseni izimpawu.

Lo mbhalo ubukeza ukudla okungcono kakhulu kwezinduna, kufaka phakathi ukudla okufanele kudliwe futhi kugwenywe, kanye nezithako ezingasiza.

Yini i-acne vulgaris?

I-acne vulgaris, noma i-acne, yisifo sesikhumba esivezwa ngamakhanda amnyama, amhlophe, ukuvuvukala, ukuqubuka, isikhumba esibomvu, futhi kwesinye isikhathi izilonda ezijulile.

Ihlukaniswe ngokobukhulu bayo ():

• Induna emaphakathi: izilonda ezingezona ukuvuvukala, izilonda ezimbalwa zokuvuvukala, noma zombili
• Izinduna ezilinganiselayo: izilonda zokuvuvukala, izigaxa ezithile ngezikhathi ezithile - izilonda ezinzima, ezibuhlungu, noma zombili, kanye nokulimala okuncane
• Induna enamandla: izilonda ezibabazekayo zokuvuvukala, amaqhuqhuva, noma zombili, kanye nokulimala, induna eqhubekayo elinganiselayo engazange ithuthuke ngokwelashwa ngemuva kwezinyanga eziyi-6, noma yimuphi umqubuko obangela ukukhathazeka okukhulu kwengqondo

Izinduna zivame ukwenzeka ezingxenyeni zomzimba wakho ezinezindlala ezi-sebaceous, okuyizindlala ezincane ezikhiqiza uwoyela ezithonywe ama-hormone. Lokhu kukhona ebusweni bakho, emuva, esifubeni, entanyeni, nasezingalweni ezingaphezulu ().

Izimo ezinzima zomqubuko zingaholela ekulimaleni, ekulimaleni unomphela kwesikhumba nasekucindezelekeni okukhulu ngokomzwelo okungaholela ekucindezelekeni nasekuhoxeni ezimweni zenhlalo ().

Yize lesi simo sivame kakhulu phakathi neminyaka yobusha, singaqhubekela ebudaleni, futhi abanye bangaze basithole impilo yabo yonke ().

Yini ebangela izinduna?

Izici eziholela emqubeni ziyinkimbinkimbi futhi zinemisebenzi eminingi.

Ukuthambekela kofuzo, ukuguquguquka kwamahomoni okuholela ekukhiqizeni ngokweqile i-sebum noma uwoyela kusuka ezindlekweni eziqinile, ukuvuvukala, i-follicular hyperkeratinization, kanye nekoloniyali yebhaktheriya kungadala induna.

I-hyperkeratinization elandelanayo - noma ukuchitheka okungajwayelekile kwamaseli esikhumba wezindlala eziqinile kanye nengxenye ephezulu yezinwele eziseduze nokuvulwa kwama-pores - kubhekwa njengesizathu esiyinhloko.

La maseli wesikhumba avale i-pore bese enza lokho okubizwa ngokwezokwelapha njenge-microcomedone (7, 8).

I-Propionibacterium acnes (P. acnes) yigciwane elivame ukukhula esikhunjeni sakho.

Kubantu abane-acne, ikhula ngokungajwayelekile, okuholela ekuvukeleni, ukulimala kwesikhumba, i-follicular hyperkeratinization, nokuguqulwa kwe-sebum ().

AmaHormone nawo adlala indima ebalulekile ekukhuleni kwezinduna, yingakho kuvame ukubizwa ngokuthi "induna yamahomoni." Kwenzeka kakhulu ngesikhathi sobusha ngenxa yokwanda kwamazinga ama-hormone ocansi ngesikhathi sokuthomba, ngaphandle kobulili.

Abesifazane baphinde babhekane nezinduna kamuva empilweni ezihlobene nokushintshashintsha kwamahomoni ngesikhathi sokukhulelwa, ukuya esikhathini sokuqala, nalapho usebenzisa i-hormonal birth control ().

Ukuvuvukala nokudla kucatshangwa ukuthi nakho kuyadlala indima, yize abanye bethi ukudla akubalulekile kangako. Noma kunjalo, kunobufakazi obuqinile bokuthi ezinye izinguquko ekudleni zenza umehluko omkhulu ekwelashweni kwezinduna ().

Izinduna zingabangelwa yimithi ethile nokuchayeka kwamakhemikhali emsebenzini. Kodwa-ke, lezi zinhlobo zezinduna zihlukile kune-acne vulgaris ().

Induna yisifo sesikhumba esidalwa yizinto eziningi, kufaka phakathi ushintsho lwehomoni, amabhaktheriya, ukuvuvukala, i-hyperkeratinization, kanye nokudla.

Amathiphu wokudla angcono kakhulu wokulawula izinduna

Ucwaningo lukhombisile ukuthi ukuguqula imikhuba ethile yokudla kunganciphisa kakhulu izimpawu zezinduna.

Lokhu okulandelayo izindlela ezisuselwa ebufakazini bokulawula izinduna ekudleni kwakho.

Yidla ukulawula kahle ushukela wegazi

Ukugwema ukushintshashintsha kweshukela egazini ngokulandela ukudla okunezinga eliphansi le-glycemic-index ukulawula induna ngumbono owodwa ozuze umfutho emhlabeni wesayensi.

Inkomba ye-glycemic (GI) iyisilinganiso sokuthi ukudla kukhuphuke kancane noma ngokushesha kangakanani amazinga kashukela egazini lakho.

Ukukhetha ukudla nge-GI ephezulu, okufana nesoda, isinkwa esimhlophe, uswidi, okusanhlamvu okunoshukela, no-ayisikhilimu, kubangela ukushintshashintsha okukhulu kushukela wegazi futhi kungabhebhethekisa induna ().

Ukudla ukudla okunoshukela kukhuphula amazinga e-insulin, okuyi-hormone evala ushukela egazini lakho iye kumaseli akho lapho ingasetshenziswa khona ukuthola amandla. Lokhu kuvuselela ukukhishwa kwamanye amahomoni, afana ne-insulin-like factor factor 1 (IGF-1).

Lokhu kwanda kwamahomoni kuholela ekwenziweni kwehyperkeratinization kanye nasekukhiqizweni kwe-sebum okweqile, okungabhebhethekisa izinduna ().

Ezinye izifundo zikhombise ukuthuthuka okuphawulekayo kwezinduna kubantu abalandela i-low-GI, iprotheni ephezulu yokudla (,).

Ngaphezu kwalokho, yize izinduna zisabalele kubantu baseNtshonalanga kulandela izidlo eziphezulu ze-GI ezigcwele ukudla okunoshukela, lesi simo sivela ngokungajwayelekile kubantu abadla ukudla kwendabuko okungafaki ushukela ocwengekile noma ukudla okucutshunguliwe (,).

Ngakho-ke, ukusika ukudla neziphuzo ezinoshukela, kanye nama-carbs acwengekile, njenge-pasta emhlophe, amakhekhe, nesinkwa esimhlophe, kungathuthukisa izimpawu zakho zezinduna.

Zama ukusika amaprotheni obisi nawama-whey

Kuthunyelwe ukuthi ubisi nemikhiqizo yobisi ikhuthaza uketshezi lwe-insulin kanye nokukhiqizwa kwamahomoni, njenge-IGF-1, okwaziwa njengeqhaza elikhulu ekuthuthukiseni izinduna ().

Ukubuyekezwa kwezifundo eziyi-14 ezibandakanya izingane kanye nabantu abadala abangama-78,529 abaneminyaka engu-7-30 bathola ukuthi ukungeniswa kwanoma yimiphi imikhiqizo yobisi, kufaka phakathi ubisi, ushizi, neyogathi - kungakhathalekile ukuthi imvamisa noma inani - bekuhlotshaniswa nengozi enkulu yezinduna ().

Okunye ukubuyekezwa kwezifundo eziyi-9 kubantu abayi-71,819 kukhombisile ukuthi abantu abaphuza ubisi babenamathuba angu-16% okuba nezinduna kunalabo ababengazange ().

Ngokufanayo, ucwaningo lukhombisa ukuthi ukusebenzisa amaprotheni we-whey - iphrotheni elitholwa ubisi - kungahle kuhlotshaniswe nezinduna.

Isifundo esisodwa sezinyanga ezi-2 kubantu abangama-30 abaneminyaka eyi-18-45 sabona ukuthi ukusetshenziswa kwamaprotheni we-whey kwakuxhunyaniswe nokuqala kwezinduna ().

Izifundo eziningi zamacala zibika ukuhlangana phakathi kwe-whey protein ne-acne kanye (,,).

Yidla kakhulu ukudla okuphelele, okunomsoco

Ukulandela ukudla okunomsoco, okunamandla okuvuvukala kungenye yezindlela ezinhle kakhulu zokwelapha nokuvimbela induna ngokwemvelo. Njengoba kunikezwe ukuthi ukuvuvukala kudala induna, ukukhetha ukudla okunciphisa ukuvuvukala kubalulekile ().

Ukukhetha imithombo ye-omega-3 yokulwa nokuvuvukala, efana nenhlanzi enamafutha nembewu ye-chia, ngaphezu kwemithombo yamafutha e-omega-6 ecebile efana ne-canola kanye namafutha wesoya kunganciphisa izimpawu zomqubuko (,,,).

Ukugcwalisa ipuleti lakho ngemifino nezithelo ezimibalabala kungenye indlela yokulawula ukuvuvukala nokunciphisa izimpawu zomqubuko. Lokhu kudla kuletha ama-antioxidants alwa nokuvuvukala nezinye izakhi zomzimba ezibalulekile ezisekela isikhumba, njengevithamini C, emzimbeni wakho ().

Uma ucabanga ukuthi induna ixhunyaniswe kakhulu nokudla kwaseNtshonalanga okuphezulu ekudleni okusetshenzisiwe, ukukhetha ukudla okuphelele nokukhawulela noma ukugwema imikhiqizo ehlanjululwe kakhulu kubalulekile lapho uzama ukwelapha induna yakho ngokudla ().

Ukulawula ushukela wegazi, ukunciphisa noma ukusika amaprotheni obisi kanye nama-whey, nokulandela ukudla okugcwele ukudla, okunomsoco ngezinye zezindlela ezinhle kakhulu zokwelapha induna yakho ngokwemvelo.

Ukudla okufanele kudliwe futhi kugwenywe

Ucwaningo lukhombisa ukuthi ukudla okucwengisisiwe, imikhiqizo yobisi, nokudla okunoshukela neziphuzo kungahle kuhlotshaniswe nokukhula kwezinduna futhi kwenze izimpawu zayo zibe zimbi kakhulu.

Ngakho-ke, kungcono ukudla ukudla okuphelele, okunomsoco.

Ukudla neziphuzo ukujabulela

• Imifino: i-broccoli, isipinashi, i-kale, upelepele, i-zucchini, ukholifulawa, izaqathe, ama-beet, njll.
• Izithelo: amajikijolo, ubhamubhamu, amawolintshi, ama-apula, ama-cherries, ubhanana, amapheya, amagilebhisi, amapentshisi, njll.
• Izinhlamvu eziphelele nemifino enesitashi: Ubhatata, i-quinoa, isikwashi se-butternut, i-farro, irayisi elinsundu, i-oats, i-buckwheat, njll.
• Amafutha aphilile: amaqanda aphelele, uwoyela womnqumo, ukwatapheya, amantongomane, imbewu, ama-nut butter, uwoyela kakhukhunathi, njll.
• Ezinye izindlela zobisi ezisekelwe ezitshalweni: ubisi lwe-cashew, ubisi lwe-almond, ubisi lukakhukhunathi, iyogathi kakhukhunathi, njll.
• Amaprotheni asezingeni eliphakeme: i-salmon, i-tofu, inkukhu, i-turkey, amaqanda, i-shellfish, njll.
• Imidumba: izinkukhu, ubhontshisi omnyama, udali, ubhontshisi wezinso, njll.
• Amakhambi alwa nokuvuvukala nezinongo: i-turmeric, isinamoni, upelepele omnyama, i-parsley, i-garlic, i-ginger, i-cayenne, njll.
• Iziphuzo ezingenashukela: amanzi, amanzi akhanyayo, itiye eliluhlaza, itiye le-hibiscus, amanzi kalamula, njll.

Ukudla neziphuzo okufanele zikugweme

Imikhiqizo yobisi, ukudla okucwengisiswe, nokudla okunoshukela ophezulu neziphuzo kufanele kugwenywe:

• Ubisi nemikhiqizo yobisi: ubisi, ushizi, iyogathi, njll.
• Ukudla okusetshenzwe kakhulu: ukudla okusheshayo, ukudla okufriziwe, imigoqo yokudla, okusanhlamvu okunoshukela, izipisi, ukudla kwama-microwave, isinkwa esimhlophe, njll.
• Amaswidi neziphuzo ezinoshukela: uswidi, ikhekhe, isoda, amakhukhi, ushukela wetafula, iziphuzo zamandla, iziphuzo zezemidlalo ezinoshukela, ujusi, njll.

Ukudla okungcono kakhulu kwezinduna kuzungeza konke, ukudla okunomsoco okulwa nokuvuvukala. Gwema ukudla okusetshenzwe kakhulu, izinto ezinoshukela, nobisi.

Ngabe izithasiselo zingasiza ekwelapheni induna?

Ucwaningo lukhombisa ukuthi ukunezela ekudleni kwakho ngamavithamini athile, amaminerali, kanye nokunye okuhlanganisiwe kunganciphisa induna.

Izinduna zihlotshaniswa namazinga aphansi kavithamini D

Ucwaningo luxhumanise amazinga aphansi kavithamini D nezinduna. Abaphenyi bathi ngenxa yezakhi ezinamandla zokulwa nokuvuvukala kwamavithamini, ukushoda kwalesi sakhi kungadala izimpawu zezinduna ().

Ucwaningo olwenziwe kubantu abangama-80 abanezinduna kanye nezilawuli ezinempilo ezingama-80 luthole ukuthi kushoda i-vitamin D kubantu abacishe babe ngama-50% abanesimo, uma kuqhathaniswa nama-23% kuphela eqenjini lokulawula ().

Ukushoda kukaVitamin D nakho kwakuhambisana nobucayi bezinduna, kanti ucwaningo olulandelwayo lukhombisa ukuthi ukwengeza nge-1,000 IU ngosuku lukavithamini D izinyanga ezimbili kuthuthukise kakhulu izilonda zomqubuko kubantu ababengenayo le nto yomsoco ().

Umhlinzeki wakho wezokwelapha anganquma ukuthi untula uvithamini D bese uncoma isilinganiso esifanele sokungezelela.

Izithako ze-Vitamin D zitholakala kabanzi ezitolo naku-inthanethi.

Itiye elihlaza linganciphisa izilonda zomqubuko

Itiye elihlaza liqukethe ama-antioxidants anamandla futhi kukhonjisiwe ukuthi linemiphumela enamandla yokulwa nokuvuvukala ().

Ucwaningo lukhombisa ukuthi ukwengeza ngetiye eliluhlaza kungasiza labo abanezinduna.

Ucwaningo olwenziwe kwabesifazane abangama-80 abanezinduna ezilinganiselayo kuya kwezinzima lukhombisile ukuthi labo abengeza nge-1,500 mg yetiye eluhlaza bakhishwe amasonto ama-4 babone ukuncipha okukhulu kwezilonda zomqubuko, uma kuqhathaniswa neqembu le-placebo ().

Ukukhishwa kwetiye eluhlaza kuyatholakala kabanzi, kodwa qiniseka ukuthi ukhuluma nomhlinzeki wakho wezokunakekelwa kwempilo ngaphambi kokuzama isengezo esisha ukwelapha induna yakho.

Ezinye izengezo ezingasiza

Ngaphandle kukavithamini D nokukhishwa kwetiye eluhlaza, izithasiselo ezilandelayo zingasiza ukunciphisa izimpawu zomqubuko:

• Amafutha ezinhlanzi. Obunye ubufakazi bukhombisa ukuthi ukufaka i-omega-3-rich oil oil kunganciphisa ukuqina kwezinduna kwabanye abantu. Kodwa-ke, imiphumela ixubekile, nabanye abantu behlangabezana nezimpawu eziwohlokile ().
• Amavithamini B. Ukwengeza ngamavithamini B kungazuzisa abanye abantu abanezinduna. Noma kunjalo, imijovo yemithamo ephezulu ye-B12 ingadala induna kwabanye abantu (,,).
• Izinki. Izengezo zomlomo ze-zinc zikhonjisiwe zithuthukisa ubunzima bezinduna ezifundweni eziningana, futhi i-zinc ibamba iqhaza elibalulekile ekugcineni impilo yesikhumba ().
• I-Vitex. IVitex agnus-castus, eyaziwa nangokuthi i-chasteberry, inganciphisa induna ngaphambi kokuya esikhathini ngenxa yekhono layo lokuthinta ama-hormone athile, kufaka phakathi i-estrogen. Noma kunjalo, kudingeka olunye ucwaningo ().
• I-Barberry.I-Berberis vulgaris L. (barberry) inezinto ezilwa nokuvuvukala nezokulwa namagciwane. Ukwengeza ngokukhishwa kwe-barberry kunganciphisa kakhulu izilonda zomqubuko ngokusho kwezifundo ezithile ().
• Ama-Probiotic. Olunye ucwaningo luphakamisa ukuthi ama-probiotic anganciphisa ukuvuvukala kwesikhumba nezinye izimpawu zomqubuko, kepha kudingeka izifundo eziningi ukuze kunqunywe izingqinamba ezisebenza kakhulu (,).
• CBD. I-Cannabidiol (i-CBD) inezakhi ezinamandla zokulwa nokuvuvukala nezokulwa namagciwane futhi kwatholakala ukuthi kunciphisa ukuvuvukala futhi kulawula ukukhiqizwa kwe-sebum kumaseli esikhumba somuntu ocwaningweni lwe-test-tube ().

Uvithamini D, ukhilimu wetiye oluhlaza, amavithamini B, ne-zinc kungezinye zezithako ezingasiza abantu abanezinduna.

Okunye ukucatshangelwa

Ngaphandle kokulandela ukudla okunempilo, okunomsoco nokuzama izithasiselo ezingenhla, ukuguqula ezinye izinto zokuphila kungasiza ekulawuleni induna yakho.

Ukubhema kuhlotshaniswa kakhulu nezinduna, kanye nezinye izingqinamba eziningi zezempilo, kubandakanya umdlavuza wamaphaphu nesifo senhliziyo. Kubalulekile ukuyeka ukubhema - hhayi nje ukunciphisa izimpawu zakho zezinduna kepha futhi nokuthuthukisa impilo yakho yonke ().

Ukuphuza kakhulu utshwala, ukungalali ngokwanele, futhi ukucindezelwa kukhonjisiwe ukuthi kunomthelela ekukhuleni kwezinduna nasekuqiniseni izimpawu ().

Ukondla isikhumba nakho kubalulekile ekwelapheni izinduna. Sebenza nodokotela wakho wesikhumba ukuthola imikhiqizo ehamba phambili yezidingo zakho ngazinye, njengoba eminye imikhiqizo ingasebenza kahle ezinhlotsheni ezithile zesikhumba kepha hhayi ezinye ()

Izici zokuphila, ezifana nokubhema, ukusetshenziswa kotshwala, ingcindezi, ukulala, nokunakekelwa kwesikhumba, kungathinta ukuqina kwezinduna.

Okubalulekile

I-acne vulgaris yisifo sesikhumba esithinta abantu abaningi beminyaka yonke futhi singathinta inhlalakahle yakho engokomzwelo.

Kanye nokwelashwa kwendabuko kwendabuko, njengemithi yokwelashwa, ukudla kungasetshenziswa njengenye indlela, indlela yemvelo yokusiza ukulawula lesi simo.

Ukulandela ukudla okunomsoco omningi, ukusika ubisi, nokunciphisa ushukela ongeziwe yimikhuba esekwe ebufakazini engathuthukisa izimpawu zezinduna.

Ukuthatha izithasiselo ezithile ezifana novithamini D kanye nokukhishwa kwetiye eluhlaza, ukulala ngokwanele, ukuyeka ukubhema, nokunciphisa ukucindezeleka ezinye izindlela ezinempilo zokulwa nalesi sifo.

Ukuzama izeluleko ezimbalwa ezibalulwe kule ndatshana kungaholela ekuthuthukisweni okukhulu kwezimpawu zezinduna - kanye nempilo yakho yonke.