13 Zithandizo Zanyumba Zapamwamba Zapakhosi

Zamkati

• Nchiyani chimayambitsa ziphuphu?
• 1. Ikani apulo cider viniga
• Momwe mungagwiritsire ntchito
• 2. Tengani zinc supplement
• 3. Pangani chigoba cha uchi ndi sinamoni
• Momwe mungapangire chigoba cha uchi ndi sinamoni
• 4. Tengani mankhwala ndi mafuta a tiyi
• Momwe mungagwiritsire ntchito
• 5. Thirani tiyi wobiriwira pakhungu lanu
• Momwe mungagwiritsire ntchito
• 6. Ikani mankhwala a mfiti
• Momwe mungagwiritsire ntchito
• 7. Limbikitsani ndi aloe vera
• Momwe mungagwiritsire ntchito
• 8. Tengani chowonjezera cha mafuta a nsomba
• 9. Exfoliate pafupipafupi
• Momwe mungapangire khungu kunyumba
• 10. Tsatirani chakudya chochepa kwambiri cha glycemic
• 11. Chepetsani mkaka
• 12. Kuchepetsa nkhawa
• Njira zochepetsera nkhawa
• 13. Chitani masewera olimbitsa thupi nthawi zonse
• Mfundo yofunika
• Zakudya Za Khungu Labwino

Timaphatikizapo zinthu zomwe timaganiza kuti ndizothandiza kwa owerenga athu. Ngati mutagula maulalo omwe ali patsamba lino, titha kupeza ndalama zochepa. Nayi njira yathu.

Ziphuphu ndi chimodzi mwazofala kwambiri pakhungu padziko lapansi, zomwe zimakhudza pafupifupi 85% ya achinyamata ().

Zithunzi ndi Gabriela Hasbun

Mankhwala ochiritsira achilengedwe monga salicylic acid, niacinamide, kapena benzoyl peroxide amatsimikiziridwa kuti ndiwo njira zabwino kwambiri zothetsera ziphuphu, koma atha kukhala okwera mtengo ndipo amakhala ndi zovuta zina, monga kuuma, kufiira, ndi kukwiya.

Izi zapangitsa kuti anthu ambiri aziyang'ana njira zochizira ziphuphu mwachilengedwe kunyumba. M'malo mwake, kafukufuku wina adapeza kuti 77% ya odwala ziphuphu adayesapo njira zina zamankhwala (2).

Zithandizo zambiri zapakhomo zimasowa chithandizo chasayansi, ndipo kafukufuku wowonjezerapo pakufunika kwake amafunika. Ngati mukufuna njira zina zochiritsira, komabe pali njira zina zomwe mungayesere.

Nkhaniyi ikufotokoza zithandizo 13 zapanyumba zotulutsa ziphuphu.

Nchiyani chimayambitsa ziphuphu?

Ziphuphu zimayamba pomwe ziboda pakhungu lanu zimadzazidwa ndi mafuta ndi khungu lakufa.

Pore ​​iliyonse imalumikizidwa ndi gland wolimba, womwe umatulutsa mafuta omwe amatchedwa sebum. Sebum yowonjezera imatha kutseka ma pores, ndikupangitsa kukula kwa mabakiteriya omwe amadziwika kuti Propionibacterium acnes, kapena P. acnes.

Maselo anu oyera amagawanika P. acnes, zomwe zimayambitsa kutupa kwa khungu ndi ziphuphu. Mavuto ena aziphuphu ndi owopsa kuposa ena, koma zizindikilo zofala zimaphatikizapo zoyera, ziphuphu, ndi ziphuphu.

Zinthu zambiri zimathandizira kukulira ziphuphu, kuphatikiza:

• chibadwa
• zakudya
• nkhawa
• kusintha kwa mahomoni
• matenda

Mankhwala ochiritsira othandiza kwambiri ndi othandiza kwambiri pochepetsa ziphuphu. Muthanso kuyesa chithandizo chanyumba, ngakhale kuti kafukufuku wambiri pazothandiza kwawo amafunikira. M'munsimu muli 13 mankhwala aziphuphu.

1. Ikani apulo cider viniga

Vinyo wosasa wa Apple amapangidwa ndi kuthira ma cider apulo, kapena msuzi wosasunthika kuchokera kumaapulo osindikizidwa.

Monga ma vinegars ena, amadziwika kuti amatha kuthana ndi mitundu yambiri ya mabakiteriya ndi bowa (, 4).

Vinyo wosasa wa Apple amakhala ndi ma organic acid, monga citric acid, omwe amapezeka kuti amapha P. acnes ().

Kafukufuku wasonyeza kuti asidi wa succinic, asidi wina wamtundu, amapondereza kutupa komwe kumayambitsidwa ndi P. acnes, zomwe zingapewe kufooka ().

Lactic acid, asidi wina mu viniga wa apulo cider, amathanso kusintha mawonekedwe aziphuphu (, 8).

Ngakhale zigawo zina za viniga wa apulo cider zitha kuthandizira ziphuphu, pakadali pano palibe umboni wotsimikizira kagwiritsidwe ntchito kake. Akatswiri ena a dermatologists amalangiza kuti musagwiritse ntchito viniga wa apulo cider konse, chifukwa zimatha kukhumudwitsa khungu.

Momwe mungagwiritsire ntchito

1. Sakanizani gawo limodzi la viniga wa apulo cider ndi magawo atatu amadzi (gwiritsani madzi ambiri pakhungu losazindikira).
2. Mukatha kuyeretsa, pewani mosakanizika pakhungu pogwiritsa ntchito thonje.
3. Tiyeni tikhale kwa masekondi 5-20, nadzatsuka ndi madzi ndi kuuma pang'ono.
4. Bwerezani njirayi 1-2 patsiku, pakufunika kutero.

Ndikofunika kuzindikira kuti kugwiritsa ntchito apulo cider viniga pakhungu lanu kumatha kuyambitsa kutentha komanso kukwiya. Ngati musankha kuyesera, gwiritsani ntchito pang'ono ndikuchepetsera ndi madzi.

Ma organic acid mu viniga wa apulo cider atha kuthandiza kupha mabakiteriya omwe amayambitsa ziphuphu komanso kuchepetsa mabala. Kuigwiritsa ntchito pakhungu kumatha kuyambitsa kapena kuyaka, chifukwa chake kuyenera kugwiritsidwa ntchito mosamala.

2. Tengani zinc supplement

Zinc ndi michere yofunikira yomwe imafunikira kukula kwa ma cell, kupanga ma hormone, metabolism, ndi chitetezo chamthupi.

Amaphunzira bwino poyerekeza ndi mankhwala ena achilengedwe a ziphuphu.

Kafukufuku akuwonetsa kuti anthu omwe ali ndi ziphuphu amakhala ndi zinc m'mwazi mwawo kuposa omwe ali ndi khungu loyera ().

Kafukufuku angapo adawonetsanso kuti kumwa zinc pakamwa kumatha kuchepetsa ziphuphu.

Mwachitsanzo, kuwunika kwa 2014 kudapeza kuti zinc imagwira ntchito pochizira ziphuphu zamphamvu komanso zotupa kuposa kuchiza ziphuphu zochepa).

Mulingo woyenera wa zinc wapa ziphuphu sanakhazikitsidwe, koma kafukufuku wakale wakale awona kuchepa kwakukulu kwa ziphuphu pogwiritsa ntchito 30-45 mg ya zinc yoyambira patsiku (,, 13).

Elemental zinc amatanthauza kuchuluka kwa zinc zomwe zimapezeka mgululi. Zinc imapezeka m'njira zosiyanasiyana, ndipo imakhala ndi zinc zosiyanasiyana.

Zinc oxide imakhala ndi zinc yoyambira kwambiri pa 80%.

Malire otetezedwa apamwamba a zinc ndi 40 mg patsiku, motero mwina ndibwino kuti musapitirire ndalamazo pokhapokha mutayang'aniridwa ndi dokotala.

Kutenga zinc wambiri kumatha kubweretsa zovuta, kuphatikiza kupweteka m'mimba komanso kukwiya m'matumbo.

Ndikofunikanso kuzindikira kuti kupaka zinc pakhungu sikunawonetsedwe kukhala kothandiza. Izi zitha kukhala chifukwa zinc siyilowetsedwa bwino pakhungu.

Anthu omwe ali ndi ziphuphu amakhala ndi zinc zochepa kuposa anthu omwe ali ndi khungu loyera. Kafukufuku wochuluka akusonyeza kuti kutenga zinc pakamwa kumachepetsa ziphuphu.

3. Pangani chigoba cha uchi ndi sinamoni

Uchi ndi sinamoni amatha kuthana ndi mabakiteriya ndikuchepetsa kutupa, zomwe ndi zinthu ziwiri zomwe zimayambitsa ziphuphu (,).

Kafukufuku wa 2017 adapeza kuti kuphatikiza kwa uchi ndi sinamoni makungwa am'magazi kumayambitsa zotsatira za antibacterial P. acnes ().

Kafukufuku wina wasonyeza kuti uchi pawokha umatha kuletsa kukula kapena kupha P. acnes (17).

Ngakhale, izi sizikutanthauza kuti uchi umagwira bwino ziphuphu.

Kafukufuku mwa anthu 136 omwe ali ndi ziphuphu adapeza kuti kupaka uchi pakhungu mutagwiritsa ntchito sopo wa antibacterial sikunali kothandiza pochiza ziphuphu kuposa kugwiritsa ntchito sopo payokha ().

Ngakhale anti-inflammatory and antibacterial properties a uchi ndi sinamoni atha kuchepetsa ziphuphu, kafukufuku wina amafunika.

Momwe mungapangire chigoba cha uchi ndi sinamoni

1. Sakanizani supuni 2 za uchi ndi supuni 1 ya sinamoni kuti mupange phala.
2. Mukatha kuyeretsa, ikani chigoba kumaso kwanu ndikusiya kwa mphindi 10-15.
3. Sambani chophimbacho ndi kusisita nkhope yanu.

Uchi ndi sinamoni ali ndi zotsutsana ndi zotupa komanso ma antibacterial. Zitha kuthandiza kuchepetsa ziphuphu, koma maphunziro ena amafunikira.

4. Tengani mankhwala ndi mafuta a tiyi

Mafuta a tiyi ndi mafuta ofunikira omwe amachokera m'masamba a Melaleuca alternifolia, kamtengo kakang'ono kochokera ku Australia.

Amadziwika bwino kuti amatha kulimbana ndi mabakiteriya ndikuchepetsa kutupa kwa khungu (,).

Kuphatikiza apo, kafukufuku wambiri apeza kuti kugwiritsa ntchito mafuta amtiyi pakhungu kumatha kuchepetsa ziphuphu (,,).

Kafukufuku wina wocheperako adapeza kuti, poyerekeza ndi benzoyl peroxide, omwe amagwiritsa ntchito mafuta amtengo wa tiyi wamafuta aziphuphu samakumana ndi khungu lowuma komanso kukwiya. Amamvanso kukhutira ndi chithandizo ().

Popeza kuti maantibayotiki apakhungu ndi amkamwa amatha kuyambitsa kulimbana kwa bakiteriya ngati agwiritsidwa ntchito nthawi yayitali ziphuphu, mafuta amtiyi akhoza kukhala olowa m'malo mwawo ().

Mafuta a tiyi ndiabwino kwambiri, choncho muziwachotsa musanawapake pakhungu lanu.

Momwe mungagwiritsire ntchito

1. Sakanizani gawo limodzi lamafuta amtiyi ndi magawo 9 amadzi.
2. Sakanizani swab ya thonje ndikusakaniza m'malo omwe akhudzidwa.
3. Ikani chinyezi ngati mukufuna.
4. Bwerezani njirayi 1-2 patsiku, pakufunika kutero.

Mafuta a tiyi amakhala ndi mphamvu zotsutsana ndi bakiteriya komanso zotsutsana ndi zotupa. Kuipaka pakhungu kumatha kuchepetsa ziphuphu.

5. Thirani tiyi wobiriwira pakhungu lanu

Tiyi wobiriwira amakhala ndi ma antioxidants ambiri, ndipo kumwa kumatha kulimbikitsa thanzi.

Zingathandizenso kuchepetsa ziphuphu. Izi ndichifukwa choti ma polyphenols a tiyi wobiriwira amathandizira kulimbana ndi mabakiteriya ndikuchepetsa kutupa, zomwe ndi zifukwa ziwiri zazikuluzikulu za ziphuphu ().

Palibe kafukufuku wambiri wofufuza zaubwino wakumwa tiyi wobiriwira zikafika pachimake, ndipo maphunziro ena amafunikira.

Mu kafukufuku wina wamng'ono ndi amayi a 80, ophunzira adatenga 1,500 mg ya tiyi wobiriwira tsiku lililonse kwa milungu inayi. Pamapeto pa kafukufukuyu, azimayi omwe adatenga chakudyacho anali ndi ziphuphu zochepa pamphuno, pachiwopsezo, komanso pakamwa pawo ().

Kafukufuku apezanso kuti kumwa tiyi wobiriwira kumachepetsa shuga m'magazi komanso insulin, zomwe ndi zomwe zimathandizira kukulitsa ziphuphu ().

Kafukufuku wambiri akuwonetsanso kuti kumwa tiyi wobiriwira pakhungu kumatha kuthandizira ziphuphu.

Kafukufuku akuwonetsa kuti antioxidant wamkulu mu tiyi wobiriwira - epigallocatechin-3-gallate (EGCG) - amachepetsa kupanga sebum, kumenya kutupa, ndikuletsa kukula kwa P. acnes mwa anthu omwe ali ndi khungu lokhala ndi ziphuphu ().

Kafukufuku wambiri apeza kuti kugwiritsa ntchito tiyi wobiriwira pakhungu kumachepetsa kwambiri sebum ndi ziphuphu kwa iwo omwe ali ndi ziphuphu (, 30, 31).

Mutha kugula zonona ndi mafuta odzola omwe ali ndi tiyi wobiriwira, koma ndizosavuta kupanga zosakaniza zanu kunyumba.

Momwe mungagwiritsire ntchito

1. Phompho tiyi wobiriwira m'madzi otentha kwa mphindi 3-4.
2. Lolani tiyi kuziziritsa.
3. Pogwiritsa ntchito mpira wa thonje, perekani tiyi pakhungu lanu kapena muwatsanulire mu botolo la utsi kuti mumvekere.
4. Lolani kuti liume, kenaka muzimutsuka ndi madzi ndikupukuta khungu lanu.

Muthanso kuwonjezera masamba a tiyi otsala kukhala uchi ndikupanga chigoba.

Tiyi wobiriwira amakhala ndi ma antioxidants ambiri omwe amathandiza kulimbana ndi mabakiteriya ndikuchepetsa kutupa. Kafukufuku wina wasonyeza kuti kugwiritsa ntchito tiyi wobiriwira pakhungu kumachepetsa ziphuphu.

6. Ikani mankhwala a mfiti

Mfiti yamatsenga imachokera ku khungwa ndi masamba a shrub yaubweya waku North America, Hamamelis virginiana. Lili ndi ma tannins, omwe ali ndi ma antibacterial amphamvu komanso odana ndi zotupa (, 33).

Ndicho chifukwa chake amagwiritsidwa ntchito pochiza mitundu yambiri ya khungu, kuphatikizapo ziphuphu, chikanga, mitsempha ya varicose, kuwotcha, mikwingwirima, kulumidwa ndi tizilombo, ndi ziphuphu.

Pakadali pano, zikuwoneka kuti pali kafukufuku wochepa kwambiri wokhudzana ndi mfiti yoteteza ziphuphu makamaka.

Pakafukufuku kamodzi kakang'ono kamene kamathandizidwa ndi kampani yosamalira khungu, anthu 30 omwe ali ndi ziphuphu zochepa kapena zochepa amagwiritsira ntchito magawo atatu akumaso kawiri tsiku lililonse kwa milungu isanu ndi umodzi.

Mfiti hazel ndichimodzi mwazinthu zopangira gawo lachiwiri la chithandizocho. Ambiri mwa omwe akutenga nawo mbali adasintha kwambiri ziphuphu zawo kumapeto kwa kafukufukuyu ().

Kafukufuku akuwonetsanso kuti hazel yamatsenga imatha kulimbana ndi mabakiteriya ndikuchepetsa khungu komanso kutupa, zomwe zimatha kupangitsa ziphuphu (,,).

Momwe mungagwiritsire ntchito

1. Sakanizani supuni imodzi ya makungwa a mfiti ndi chikho chimodzi cha madzi mu kapu yaing'ono.
2. Lembani msuzi wamatsenga kwa mphindi 30 ndikubweretsa kusakaniza kwa chithupsa.
3. Pezani kuchepa ndikuphika, mutaphimbidwa, kwa mphindi 10.
4. Chotsani chisakanizo pamoto ndikuchipangitsa kukhala mphindi 10 zowonjezera.
5. Sungani ndi kusunga madziwo mumtsuko wosindikizidwa.
6. Ikani khungu loyera pogwiritsa ntchito mpira wa thonje 1-2 patsiku, kapena momwe mungafunire.

Ndikofunika kuzindikira kuti matembenuzidwe okonzedwa motsatsa malonda sangakhale ndi ma tannins, chifukwa nthawi zambiri amatayika munthawi ya distillation.

Gulani mfiti pa intaneti.

Kugwiritsa ntchito mfiti pakhungu kumatha kuchepetsa kukwiya ndi kutupa. Kungakhale kopindulitsa kwa anthu omwe ali ndi ziphuphu, koma kafukufuku wina amafunika.

7. Limbikitsani ndi aloe vera

Aloe vera ndi chomera chotentha chomwe masamba ake amatulutsa gel yosalala. Gel osakaniza amawonjezeredwa m'madzi odzola, mafuta odzola, ndi sopo.

Amagwiritsidwa ntchito kwambiri pochiza abrasions, rashes, burns, ndi zina khungu. Mukagwiritsidwa ntchito pakhungu, aloe vera gel imatha kuthana ndi zilonda, kuchiritsa zilonda zamoto, ndikulimbana ndi kutupa (38).

Aloe vera imakhala ndi salicylic acid ndi sulfure, zomwe zimagwiritsidwa ntchito kwambiri pochiza ziphuphu. Kafukufuku apeza kuti kugwiritsa ntchito salicylic acid pakhungu kumachepetsa ziphuphu (39,,,).

Kafukufuku wambiri awonetsanso kuti gel osakaniza aloe vera, akaphatikizidwa ndi zinthu zina monga tretinoin kirimu kapena mafuta amtiyi, amatha kusintha ziphuphu (,).

Ngakhale kafukufuku akuwonetsa lonjezo, zabwino zotsutsana ndi ziphuphu za aloe vera pazokha zimafunikira kafukufuku wina wasayansi.

Momwe mungagwiritsire ntchito

1. Pukutani gel osakaniza ndi msuzi.
2. Ikani gel osakaniza mwachindunji kutsuka khungu ngati chinyezi.
3. Bwerezani kawiri pa tsiku, kapena momwe mungafunire.

Muthanso kugula gel osakaniza ndi aloe m'sitolo, koma onetsetsani kuti ndi aloe wangwiro wopanda zowonjezera zowonjezera.

Mukagwiritsidwa ntchito pakhungu, aloe vera gel imatha kuthana ndi zilonda, kuchiritsa zilonda zamoto, ndikuthana ndi kutupa. Kungakhale kopindulitsa kwa anthu omwe ali ndi ziphuphu, koma kafukufuku wina amafunika.

8. Tengani chowonjezera cha mafuta a nsomba

Omega-3 fatty acids ndi mafuta athanzi omwe amapereka zabwino zambiri zathanzi.

Muyenera kupeza mafuta awa pazakudya zanu, koma kafukufuku akuwonetsa kuti anthu ambiri omwe amadya zakudya zaku Western sapeza zokwanira ().

Mafuta a nsomba amakhala ndi mitundu iwiri yayikulu ya omega-3 fatty acids - eicosapentaenoic acid (EPA) ndi docosahexaenoic acid (DHA).

Miyezo yambiri ya EPA ndi DHA yawonetsedwa kuti ichepetse zinthu zotupa, zomwe zimachepetsa chiwopsezo cha ziphuphu ().

Pakafukufuku wina, anthu 45 omwe ali ndi ziphuphu amapatsidwa omega-3 fatty acid omwe amakhala ndi EPA ndi DHA tsiku lililonse. Pambuyo pa masabata 10, ziphuphu zawo zidachepa kwambiri ().

Palibe chakudya chotsimikizika tsiku lililonse cha omega-3 fatty acids. Malangizo a 2015-2020 Zakudya kwa Anthu aku America amalimbikitsa kuti achikulire athanzi azidya pafupifupi 250 mg ya EPA ndi DHA tsiku lililonse ().

Muthanso kupeza mafuta omega-3 acid podya nsomba, sardines, anchovies, walnuts, mbewu za chia, ndi nthanga za fulakesi.

Phunzirani zambiri zamafuta owonjezera a nsomba.

Mafuta a nsomba amakhala ndi mitundu iwiri yayikulu ya omega-3 fatty acids - EPA ndi DHA. Kutenga mafuta othandizira nsomba kungathandize kuchepetsa ziphuphu.

9. Exfoliate pafupipafupi

Kutulutsa ndi njira yochotsera gawo lapamwamba la maselo akhungu lakufa. Mutha kugwiritsa ntchito mankhwala kuti mukwaniritse izi, kapena kufufuta makina pogwiritsa ntchito burashi kapena chopukutira kuti muchotse ma cell ().

Kutulutsa mafuta kumatha kusintha ziphuphu kumachotsa khungu lomwe limatseka pores.

Zitha kupanganso mankhwala aziphuphu pakhungu powalola kuti alowe mkati mwakuya, kamodzi kokha khungu pakachotsedwa.

Pakadali pano, kafukufuku wapa exfoliation komanso kuthekera kwake kochizira ziphuphu ndizochepa.

Kafukufuku wina akuwonetsa kuti microdermabrasion, njira yochotsera mafuta, imatha kusintha mawonekedwe akhungu, kuphatikizaponso zina zakumaso kwa ziphuphu (,).

Pakafukufuku kamodzi kakang'ono, odwala 38 omwe ali ndi ziphuphu amalandila mankhwala eyiti ma microdermabrasion pafupipafupi sabata iliyonse. Omwe ali ndi zipsera za ziphuphu amawonetsa kusintha potsatira chithandizo ().

Kafukufuku wina wocheperako adapeza kuti mankhwala asanu ndi limodzi a microdermabrasion amathandizira kukonza khungu ().

Ngakhale zotsatirazi zikuwonetsa kuti kutulutsa mafuta kumatha kusintha khungu ndi mawonekedwe ake, kufufuza kwina kumafunikira ziphuphu.

Pali mankhwala osiyanasiyana ochotsera mafuta, koma mutha kupukutira kunyumba pogwiritsa ntchito shuga kapena mchere.

Dziwani kuti kuchotsa mafuta pamakina, monga zopukutira kapena maburashi okhwima, kumatha kukhumudwitsa ndikuwononga khungu. Mwakutero, akatswiri ena a dermatologists amalimbikitsa kutulutsa mafuta mopepuka ndi mankhwala a salicylic- kapena glycolic-acid.

Ngati mwasankha kuyesa kuchotsa mafuta pamakina, onetsetsani kuti mwapukuta khungu lanu mosamala kuti lisawonongeke.

Momwe mungapangire khungu kunyumba

1. Sakanizani magawo ofanana shuga (kapena mchere) ndi mafuta a kokonati.
2. Pewani khungu lanu pang'onopang'ono ndikusambitsa bwino.
3. Sinthani nthawi zambiri momwe mungafunire, mpaka kamodzi tsiku lililonse.

Kutulutsa ndi njira yochotsera gawo lapamwamba la maselo akhungu lakufa. Ikhoza kuchepetsa kuwonekera kwa zipsera ndi kusungunuka, koma kafukufuku wambiri akuyenera kuchitidwa pakutha kwake kwa ziphuphu.

10. Tsatirani chakudya chochepa kwambiri cha glycemic

Chiyanjano pakati pa zakudya ndi ziphuphu chakhala chikukangana kwazaka zambiri.

Kafukufuku akuwonetsa kuti zakudya, monga insulin ndi index ya glycemic, zitha kuphatikizidwa ndi ziphuphu ().

Ndondomeko ya chakudya ya glycemic (GI) ndiyeso ya momwe imakweza shuga yanu mwachangu.

Kudya zakudya zapamwamba za GI kumayambitsa kukwera kwa insulini, komwe kumawonjezera sebum. Zotsatira zake, zakudya zapamwamba za GI zitha kukhudza mwachindunji kukula ndi kukula kwa ziphuphu.

Zakudya zomwe zili ndi index ya glycemic zimaphatikizira zakudya zosinthidwa, monga:

• mkate woyera
• zakumwa zoziziritsa kukhosi
• mikate
• madontho
• mitanda
• maswiti
• tirigu wam'mawa wam'mawa

Zakudya zomwe zili ndi index ya glycemic ndi monga:

• zipatso
• masamba
• nyemba
• mtedza
• mbewu zonse kapena zochepa zomwe zimakonzedwa

Pakafukufuku umodzi, anthu a 66 adatsata zakudya zabwinobwino kapena zochepa za glycemic. Pambuyo pa masabata awiri, omwe amadya zakudya zochepa za glycemic anali ndi insulin yocheperako-1 (IGF-1), mahomoni omwe amakhudzidwa ndi ziphuphu ().

Kafukufuku wina mwa anthu 64 adapeza kuti iwo omwe ali ndi ziphuphu zolimbitsa thupi kapena zolimba amadya zakudya ndi chakudya chambiri komanso kuchuluka kwa glycemic kuposa omwe alibe ziphuphu ().

Kafukufuku wocheperayu akuwonetsa kuti chakudya chochepa cha glycemic chitha kuthandiza omwe ali ndi khungu lokhala ndi ziphuphu. Zowonjezera zazikulu, maphunziro aatali amafunikira.

Kudya zakudya zamtundu wa glycemic kumawonjezera kupanga sebum ndikuthandizira ziphuphu. Kafufuzidwe kafukufuku amafunika kuti adziwe ngati zakudya zochepa za glycemic zitha kuchiza kapena kuthandizira kupewa ziphuphu.

11. Chepetsani mkaka

Chiyanjano pakati pa mkaka ndi ziphuphu chimakhala chovuta kwambiri.

Mkaka ndi mkaka mumakhala mahomoni ngati IGF-1, omwe amakhudzana ndi ziphuphu. Mahomoni ena mumkaka amatha kuyambitsa kusintha kwa mahomoni ndikupangitsa ziphuphu ().

Kafukufuku wina mwa anthu azaka 10 mpaka 24 adapeza kuti kumwa mkaka wathunthu masiku atatu kapena kupitilira apo sabata iliyonse kumalumikizidwa ndi ziphuphu zamkati kapena zamphamvu ().

Pakafukufuku wina kuphatikiza omwe adatenga nawo gawo 114, omwe ali ndi ziphuphu amapezeka kuti amamwa mkaka wochuluka kwambiri kuposa anthu omwe analibe ziphuphu ().

Kumbali inayi, kafukufuku wokhudza achikulire oposa 20,000 sanapeze mgwirizano uliwonse pakati pa kumwa mkaka ndi ziphuphu ().

Ophunzira adadzinenera okha m'maphunzirowa, motero kafukufuku ayenera kuchitidwa kuti akhazikitse ubale weniweni.

Pomaliza, kafukufuku wowerengeka adati mgwirizano pakati pakumwa mkaka ndi ziphuphu (,).

Chiyanjano pakati pa mkaka ndi ziphuphu chimafuna kuphunzira kwina.

Kafukufuku wina wapeza mgwirizano pakati pa kumwa mkaka ndi ziphuphu. Kuchepetsa mkaka ndi mkaka kumathandizira kupewa ziphuphu, koma kafukufuku amafunika.

12. Kuchepetsa nkhawa

Kugwirizana pakati pa kupsinjika ndi ziphuphu sikumveka bwino. Mahomoni omwe amatulutsidwa panthawi yamavuto amatha kukulitsa sebum ndi kutupa, kupangitsa ziphuphu kukhala zoyipa ().

Kupsinjika mtima kumathandizanso kutulutsa mabakiteriya ndikupangitsa kutupa mthupi lonse, komwe kumatha kulumikizidwa ndi ziphuphu ().

Kuphatikiza apo, kupsinjika kumatha kuchepetsa kupoletsa kwa mabala, komwe kumachedwetsa kukonza ziphuphu ().

Kafukufuku wambiri apeza kuyanjana pakati pamavuto ndi ziphuphu (,,).

Komabe, maphunziro onsewa anali ochepa, motero kafukufuku amafunika.

Kafukufuku m'modzi mwa omwe atenga nawo gawo 80 sanapeze mgwirizano uliwonse pakati pamavuto ndi ziphuphu. Komabe, idanenanso kuti kuuma kwa ziphuphu kumatha kukhala kokhudzana ndi kuthekera kwa anthu kuthana ndi kupsinjika ().

Mankhwala ena ochepetsa nkhawa komanso ochepetsa nkhawa amatha kusintha ziphuphu, koma kafukufuku wina akuyenera kuchitidwa ().

Njira zochepetsera nkhawa

• kugona mokwanira
• kuchita masewera olimbitsa thupi
• yesetsani yoga
• sinkhasinkha
• pumirani kwambiri

Mahomoni omwe amatulutsidwa panthawi yamavuto amatha kupangitsa ziphuphu kukulira. Kuchepetsa nkhawa kungathandize kukonza ziphuphu.

13. Chitani masewera olimbitsa thupi nthawi zonse

Palibe kafukufuku wochepa pazotsatira zolimbitsa thupi pa ziphuphu. Komabe, masewera olimbitsa thupi amakhudza magwiridwe antchito amthupi mwanjira zomwe zingathandize kukonza ziphuphu.

Mwachitsanzo, kuchita masewera olimbitsa thupi kumalimbikitsa kuyenda bwino kwa magazi. Kuwonjezeka kwa magazi kumathandizira kudyetsa khungu, lomwe lingathandize kupewa ndikuchiritsa ziphuphu.

Kuchita masewera olimbitsa thupi kumathandizanso pakukula kwama mahomoni ndikuwongolera (,).

Kafukufuku wochuluka wanena kuti kuchita masewera olimbitsa thupi kumatha kuchepetsa nkhawa komanso nkhawa, zomwe zimathandizira kukulira ziphuphu (,,).

Dipatimenti ya Zaumoyo ku United States imalimbikitsa kuti achikulire azichita masewera olimbitsa thupi kwa mphindi 150 ndikuchita zolimbitsa thupi masiku awiri pa sabata ().

Izi zingaphatikizepo kuyenda, kukwera mapiri, kuthamanga, ndi kunyamula zolemera.

Kuchita masewera olimbitsa thupi kumakhudza zinthu zingapo zomwe zingathandize ziphuphu. Izi zikuphatikiza kulimbikitsa kuyenda bwino kwa magazi ndikuthandizira kuchepetsa kupsinjika.

Mfundo yofunika

Ziphuphu ndizovuta zomwe zimayambitsa zifukwa zingapo.

Akatswiri amavomereza kuti mankhwala ochiritsira monga salicylic acid, niacinamide, kapena benzoyl peroxide akadali othandiza kwambiri, ngakhale ena akhoza kuwakhumudwitsa.

Anthu ambiri amasankha kuyesa njira zachilengedwe. Njira zambiri zochizira ziphuphu sizinawonetsedwe kuti ndizothandiza kuchipatala, koma zilipo ngati njira zina zochiritsira.

Komabe, mungafune kukaonana ndi dermatologist ngati muli ndi ziphuphu.

Werengani nkhaniyi m'Chisipanishi.

Zakudya Za Khungu Labwino