Zakudya Zolimbana ndi Ziphuphu

Zamkati

• Mfundo Zazikulu
  
• Nchiyani chimayambitsa ziphuphu?
• Kodi zakudya zimakhudza bwanji khungu?
• Ndi zakudya ziti zomwe amakhulupirira kuti zimathandiza khungu lako?
• Kodi pali maphunziro omwe akuwonetsa kuti zakudya izi zimathandiza khungu lanu?
• Zakudya zochepa za glycemic
• Nthaka
• Mavitamini A ndi E
• Antioxidants ndi omega-3 fatty acids
• Mfundo yofunika
• Kukonza Zakudya: Zakudya Za Khungu Labwino

Kodi ziphuphu ndi chiyani?

Mfundo Zazikulu

1. Ziphuphu ndi khungu lomwe limayambitsa ziphuphu zosiyanasiyana pakhungu. Ziphuphu zikuphatikizapo: whiteheads, blackheads, ndi ziphuphu.
2. Ziphuphu zimachitika pakhungu la khungu litadzaza ndi khungu lakufa ndi mafuta. Ziphuphu zimafala kwambiri kwa ana okulirapo komanso achinyamata akamatha msinkhu, pomwe mahomoni amachititsa kuti mafuta amthupi apangitse mafuta ambiri.
3. Kafukufuku wochuluka akusonyeza kuti kutsatira zakudya zabwino kungathandize kupewa ndi kuchiza ziphuphu. Makamaka, zakudya zokhala ndi michere yotsatirayi zimalumikizidwa ndi ziphuphu zochepa: zopatsa mphamvu, zinc, mavitamini A ndi E, omega-3 fatty acids, antioxidants.

Ziphuphu ndi vuto la khungu lomwe limatha kuyambitsa mitundu ingapo ya ziphuphu pakhungu. Ziphuphu zimatha kupangika paliponse m'thupi koma ndizofala kwambiri pa:

• nkhope
• khosi
• kubwerera
• mapewa

Ziphuphu nthawi zambiri zimayambitsidwa ndi kusintha kwa mahomoni mthupi, chifukwa chake ndizofala kwambiri kwa ana okalamba komanso achinyamata omwe akutha msinkhu.

Ziphuphu zimatha pang'onopang'ono popanda chithandizo, koma nthawi zina ena akamayamba kutuluka, zimawonekera kwambiri. Matenda akulu aziphuphu nthawi zambiri samakhala ovulaza, koma amatha kuyambitsa nkhawa komanso amatha kuwononga khungu.

Kutengera kukula kwake, simungasankhe chithandizo chilichonse, mankhwala owonjezera pa mankhwala, kapena mankhwala aziphuphu omwe angakuthandizeni kuthana ndi ziphuphu.

Nchiyani chimayambitsa ziphuphu?

Kuti mumvetsetse momwe ziphuphu zimayambira, zimatha kuthandiza kumvetsetsa zambiri pakhungu: Pamaso pakhungu pamakhala timabowo tating'ono tomwe timalumikizana ndi zopangitsa zamafuta, kapena zotupa zolimbitsa thupi, pansi pa khungu.

Mabowo amenewa amatchedwa pores. Zotupitsa zamafuta zimatulutsa madzi amafuta otchedwa sebum. Matenda anu amafuta amatumiza sebum mpaka pakhungu kudzera panjira yocheperako yotchedwa follicle.

Mafuta amachotsa maselo akhungu akufa powanyamula kudzera mu follicle mpaka pamwamba pakhungu. Tsitsi lochepa limakulanso kudzera mu follicle.

Ziphuphu zimachitika pamene zikopa za khungu zimadzazana ndi khungu lakufa, mafuta owonjezera, ndipo nthawi zina mabakiteriya. Pakutha msinkhu, mahomoni nthawi zambiri amapangitsa kuti mafuta am'magazi azitulutsa mafuta ochulukirapo, zomwe zimawonjezera ziphuphu.

Pali mitundu itatu yayikulu yamatenda:

• Whitehead ndi pore yomwe imatsekedwa ndikutseka koma imatuluka pakhungu. Izi zimawoneka ngati mabampu ovuta, oyera.
• Mutu wakuda ndi pore yomwe imatsekedwa koma imatseguka. Izi zimawoneka ngati timadontho tating'onoting'ono pakhungu.
• Chiphuphu ndi khola lomwe makoma ake amatseguka, kulola mafuta, mabakiteriya, ndi khungu lakufa kuti lifike pakhungu. Izi zimawoneka ngati mabampu ofiira omwe nthawi zina amakhala ndi nsonga yodzaza mafinya (zomwe thupi limachita ndi mabakiteriya).

Kodi zakudya zimakhudza bwanji khungu?

Chinthu chimodzi chomwe chingakhudze khungu lanu ndi zakudya. Zakudya zina zimakulitsa shuga m'magazi anu mwachangu kuposa ena.

Shuga yanu yamagazi ikakwera mwachangu, imapangitsa thupi kutulutsa timadzi tomwe timatchedwa insulin. Kukhala ndi insulin yochulukirapo m'magazi anu kumatha kupangitsa kuti mafuta anu am'magazi apange mafuta ochulukirapo, ndikuwonjezera ngozi zanu ziphuphu.

Zakudya zina zomwe zimayambitsa ma spikes mu insulin ndi monga:

• pasitala
• mpunga woyera
• mkate woyera
• shuga

Chifukwa cha zomwe zimatulutsa insulini, zakudya izi zimawerengedwa kuti ndi "high-glycemic" carbohydrate. Izi zikutanthauza kuti amapangidwa ndi shuga wosavuta.

Chokoleti imakhulupiliranso kuti imakulitsa ziphuphu, koma zikuwoneka kuti sizikhudza anthu onse, malinga ndi kafukufuku wofalitsidwa mu.

Ofufuza ena aphunzira kulumikizana pakati pa zomwe zimatchedwa "Zakudya zakumadzulo" kapena "zakudya zaku America zofananira" ndi ziphuphu. Zakudya zamtunduwu zimakhazikitsidwa pa:

• mkulu-glycemic chakudya
• mkaka
• mafuta odzaza
• mafuta

Malinga ndi kafukufuku wofotokozedwa mu Journal of Clinical, Cosmetic and Investigational Dermatology, zakudya zamtunduwu zimathandizira kupanga mahomoni omwe angapangitse mafuta ochulukirapo kupangidwa ndikutulutsidwa ndimatenda amafuta.

Apezanso kuti chakudya chakumadzulo chimalumikizidwa ndi kutupa kwakukulu, komwe kumathandizanso pamavuto amiphuphu.

Ndi zakudya ziti zomwe amakhulupirira kuti zimathandiza khungu lako?

Kudya zakudya zochepa zomwe zimapangidwa ndi chakudya chokwanira kumachepetsa chiopsezo chanu chokhala ndi ziphuphu. Zakudya zovuta zimapezeka pazakudya izi:

• mbewu zonse
• nyemba
• zipatso ndi ndiwo zamasamba zosasinthidwa

Zakudya zomwe zili ndi zotsatirazi zimaganiziridwanso kuti ndizothandiza pakhungu chifukwa zimachepetsa kutupa:

• nthaka mchere
• vitamini A ndi E
• mankhwala otchedwa antioxidants

Zosankha zina zokomera khungu ndi monga:

• zipatso zachikasu ndi lalanje ndi ndiwo zamasamba monga kaloti, maapurikoti, ndi mbatata
• sipinachi ndi masamba ena obiriwira obiriwira komanso masamba
• tomato
• mabulosi abulu
• mkate wa tirigu wonse
• mpunga wabulauni
• Kinoya
• Nkhukundembo
• mbewu dzungu
• nyemba, nandolo, ndi mphodza
• nsomba, mackerel, ndi mitundu ina ya nsomba zamafuta
• mtedza

Thupi la aliyense ndi losiyana, ndipo anthu ena amapeza kuti amapeza ziphuphu zambiri akamadya zakudya zina. Moyang'aniridwa ndi dokotala wanu, zingakhale zothandiza kuyesa zakudya zanu kuti muwone zomwe zikukuyenderani bwino.

Nthawi zonse muziganiziranso matenda aliwonse omwe mungakumane nawo mukamakonzekera zakudya zanu.

Kodi pali maphunziro omwe akuwonetsa kuti zakudya izi zimathandiza khungu lanu?

Zakudya zochepa za glycemic

Kafukufuku waposachedwa akuwonetsa kuti kutsatira chakudya chochepa kwambiri cha glycemic, kapena chomwe sichikhala ndi shuga wosavuta, chimatha kupewa komanso kusintha ziphuphu. Ofufuza pa kafukufuku wina waku Korea adapeza kuti kutsatira kutsika kwa glycemic kwamasabata 10 kumatha kubweretsa kusintha kwakukulu kwa ziphuphu.

Pakafukufuku wina wofalitsidwa mu, ofufuza adapeza kuti kutsatira chakudya chotsika kwambiri cha glycemic, chakudya chamapuloteni kwa masabata khumi ndi awiri chimapangitsa ziphuphu kukhala zam'mimba mwa amuna, komanso kumawonjezera kunenepa.

Nthaka

Kafukufuku akuwonetsanso kuti kudya zakudya zokhala ndi zinc zambiri zitha kupewetsa ndi kuchiza ziphuphu. Zakudya zomwe zili ndi zinc zambiri ndi monga:

• mbewu dzungu
• mabwana
• ng'ombe
• Nkhukundembo
• Kinoya
• mphodza
• nsomba monga oyisitara ndi nkhanu

Pakafukufuku wina wofalitsidwa mu, ofufuza adawona ubale womwe ulipo pakati pa kuchuluka kwa zinc m'magazi ndi kuuma kwa ziphuphu. Zinc ndi mchere wofunikira pakukula kwa khungu komanso kuwongolera kagayidwe kake ndi mahomoni.

Ofufuzawa adapeza kuti zinc zochepa zimalumikizidwa ndimatenda akulu aziphuphu. Amati kuwonjezera kuchuluka kwa zinki mu zakudya mpaka 40 mg ya zinc tsiku lililonse kuti athe kuchiza anthu omwe ali ndi vuto lalikulu la ziphuphu. Kafukufuku akuwonetsa kuti zinc yomweyo ngakhale kwa anthu opanda ziphuphu.

Mavitamini A ndi E

Mu kafukufuku wofalitsidwa mu, ofufuza adapeza kuti mavitamini A ndi E otsika amawonekeranso kuti amakhudzana ndi vuto lalikulu la ziphuphu.

Amanena kuti anthu omwe ali ndi ziphuphu amatha kuchepetsa kukula kwa ziphuphu powonjezera kudya kwawo zakudya zomwe zili ndi mavitaminiwa. Lankhulani ndi dokotala musanadye zowonjezera mavitamini A. Vitamini A poizoni amatha kuwononga ziwalo zanu zazikulu.

Antioxidants ndi omega-3 fatty acids

Omega-3s ndi mtundu wamafuta omwe amapezeka muzomera zina ndi zomanga thupi zama protein, monga nsomba ndi mazira. Ma antioxidants ndi mankhwala omwe amachepetsa poizoni mthupi. Pamodzi, omega-3s ndi antioxidants amaganiza kuti amachepetsa kutupa.

Kafukufuku amathandizira kwambiri kulumikizana pakati pakuwonjezeka kwa kumwa omega-3s ndi Antioxidants komanso kuchepa kwa ziphuphu.

Kafukufuku wofalitsidwa adapeza kuti anthu omwe amatenga omega-3 ndi antioxidant tsiku lililonse amatha kuchepetsa ziphuphu zawo ndikuwongolera thanzi lawo.

Popeza ziphuphu nthawi zambiri zimayambitsa kukhumudwa, omega-3 ndi antioxidant kumwa kungakhale kopindulitsa kwambiri kwa anthu omwe ali ndi vutoli.

Mfundo yofunika

Kafukufuku wina akuwonetsa kuti zakudya zina zitha kuthandizira kuchotsa ziphuphu komanso kukonza khungu, koma palibe chakudya chotsimikizika. Musanasinthe zakudya zanu, ndikofunika kuti mulankhule ndi dokotala kuti muwone kuti zosintha zilizonse zomwe mungapange sizingawononge thanzi lanu.

Upangiri wabwino kwambiri pakuthana ndi ziphuphu kumawoneka kuti ndikudya zakudya zopatsa thanzi, zopatsa thanzi zipatso ndi ndiwo zamasamba, mapuloteni athanzi, ndi mbewu zonse.

Kukonza Zakudya: Zakudya Za Khungu Labwino