Zakudya Zapamwamba Zisanu Ndi ziwiri Zomwe Zingayambitse Ziphuphu

Zamkati

• 1. Mbewu Zoyengedwa ndi Shuga
• 2. Zogulitsa Mkaka
• 3. Chakudya Chachangu
• 4. Zakudya Zolemera mu Omega-6 Mafuta
• 5. Chokoleti
• 6. Ufa wa Mapuloteni A Whey
• 7. Zakudya Zomwe Mumakonda
• Zomwe Mungadye M'malo mwake
• Mfundo Yofunika Kwambiri

Ziphuphu zakumaso ndizofala pakhungu zomwe zimakhudza pafupifupi 10% ya anthu padziko lapansi ().

Zinthu zambiri zimathandizira kukulira ziphuphu, kuphatikiza sebum ndi keratin kupanga, mabakiteriya omwe amayambitsa ziphuphu, mahomoni, ma pores otupa ndi kutupa ().

Kulumikizana pakati pa zakudya ndi ziphuphu kwakhala kopikisana, koma kafukufuku waposachedwa akuwonetsa kuti zakudya zitha kuthandizira kukulitsa ziphuphu ().

Nkhaniyi iwunikanso zakudya 7 zomwe zingayambitse ziphuphu ndikukambirana chifukwa chake zakudya zanu ndizofunika.

1. Mbewu Zoyengedwa ndi Shuga

Anthu omwe ali ndi ziphuphu amakonda kudya chakudya chambiri kuposa anthu omwe ali ndi ziphuphu zochepa kapena, ().

Zakudya zomwe zili ndi chakudya chamafuta ophatikizika ndi monga:

• Mkate, ma crackers, chimanga kapena ndiwo zochuluka mchere zopangidwa ndi ufa woyera
• Pasitala wopangidwa ndi ufa woyera
• Mpunga woyera ndi Zakudyazi za mpunga
• Sodas ndi zakumwa zina zotsekemera ndi shuga
• Zokometsera monga shuga wa nzimbe, madzi a mapulo, uchi kapena agave

Kafukufuku wina adapeza kuti anthu omwe amadya shuga wowonjezera amakhala ndi chiopsezo chachikulu cha 30% chokhala ndi ziphuphu, pomwe iwo omwe amadya makeke ndi mikate amakhala ndi chiopsezo chachikulu cha 20% ().

Kuwonjezeka kwangozi kumeneku kumatha kufotokozedwa ndi zomwe zimayatsidwa ma carbohydrate ashuga yamagazi ndi milingo ya insulin.

Zakudya zamadzimadzi zoyengedwa zimalowa mofulumira m'magazi, zomwe zimakweza msinkhu shuga wambiri wamagazi. Shuga wamagazi akatuluka, milingo ya insulini imakweranso kuthandiza kutseketsa shuga wamagazi m'magazi anu ndikulowetsa m'maselo anu.

Komabe, kuchuluka kwa insulini sikabwino kwa iwo omwe ali ndi ziphuphu.

Insulin imapangitsa kuti mahomoni a androgen azigwira ntchito kwambiri ndipo amachulukitsa kukula kwa insulin ngati 1 (IGF-1). Izi zimapangitsa kukula kwa ziphuphu kumapangitsa khungu la khungu kukula msanga komanso kupititsa patsogolo sebum (,,).

Kumbali inayi, zakudya zopatsa thanzi, zomwe sizimakweza kwambiri shuga kapena magazi a insulin, zimalumikizidwa ndi kuchepa kwa ziphuphu (,,).

Pomwe kafukufuku pamutuwu akulonjeza, zambiri zikufunika kuti mumvetsetse momwe zimakhalira zoyera zimathandizira ziphuphu.

Chidule Kudya chakudya chambiri chambiri kumatha kuwonjezera shuga m'magazi komanso kuchuluka kwa insulin ndikuthandizira kukulitsa ziphuphu. Komabe, kafukufuku wina amafunika.

2. Zogulitsa Mkaka

Kafukufuku wambiri apeza kulumikizana pakati pa mkaka ndi kuuma kwa ziphuphu kwa achinyamata (,,,).

Kafukufuku awiri adawonanso kuti achikulire omwe amadya mkaka kapena ayisikilimu nthawi zambiri amakhala ndi vuto la ziphuphu (4).

Komabe, maphunziro omwe apangidwa mpaka pano sanakhale apamwamba kwambiri.

Kafukufuku mpaka pano wayang'ana makamaka achinyamata komanso achikulire ndipo zangowonetsa kulumikizana pakati pa mkaka ndi ziphuphu, osati chifukwa choyanjana.

Sizikudziwika bwinobwino momwe mkaka ungathandizire pakupanga ziphuphu, koma pali malingaliro angapo.

Mkaka umadziwika kuti umachulukitsa kuchuluka kwa insulini, osadalira zomwe zimayambitsa shuga wamagazi, zomwe zitha kukulitsa vuto la ziphuphu (,,).

Mkaka wa ng'ombe umakhalanso ndi amino acid omwe amachititsa kuti chiwindi chipange IGF-1 yambiri, yomwe imalumikizidwa ndikupanga ziphuphu (,,).

Ngakhale pali malingaliro akuti chifukwa chake kumwa mkaka kumatha kukulitsa ziphuphu, sizikudziwika ngati mkaka umagwira mwachindunji. Kafufuzidwe kafukufuku amafunika kuti adziwe ngati pali mtundu winawake wa mkaka womwe ungakulitse ziphuphu.

Chidule Kudya mkaka pafupipafupi kumalumikizidwa ndi kuchuluka kwa ziphuphu, koma sizikudziwika ngati pali chifukwa ndi ubale.

3. Chakudya Chachangu

Ziphuphu zimagwirizana kwambiri ndi kudya zakudya zakumadzulo zomwe zimakhala ndi zopatsa mphamvu, mafuta komanso zopatsa mphamvu (,).

Zakudya zachangu, monga burger, nuggets, hot hot, French fries, sodas ndi milkshake, ndizofunikira kwambiri pachakudya chakumadzulo ndipo zitha kuwonjezera ngozi.

Kafukufuku wina wachinyamata woposa 5,000 wa ku China komanso achinyamata adapeza kuti zakudya zamafuta ambiri zimakhudzana ndi chiwopsezo cha 43% chowonjezera ziphuphu. Kudya pafupipafupi chakudya chofulumira kumawonjezera chiopsezo ndi 17% ().

Kafukufuku wosiyana wa amuna 2,300 aku Turkey adapeza kuti kudya ma burger kapena soseji pafupipafupi kumalumikizidwa ndi 24% chiwopsezo chowonjezeka chokhala ndi ziphuphu ().

Sizikudziwika bwinobwino kuti kudya chakudya chofulumira kumawonjezera chiopsezo chotenga ziphuphu, koma ofufuza ena akuti zingakhudze maginito ndikusintha mahomoni m'njira yolimbikitsa kukula kwa ziphuphu (,,).

Komabe, ndikofunikira kudziwa kuti kafukufuku wambiri pazakudya zothamanga ndi ziphuphu wagwiritsa ntchito zodzidziwitsa. Kafukufuku wamtunduwu amangowonetsa machitidwe azakudya ndi chiwopsezo cha ziphuphu ndipo sizitsimikizira kuti chakudya chofulumira chimayambitsa ziphuphu. Chifukwa chake, kufufuza kwina kumafunikira.

Chidule Kudya chakudya chokhazikika nthawi zonse kumayenderana ndi chiopsezo chowonjezeka chokhala ndi ziphuphu, koma sizikudziwika ngati zimayambitsa ziphuphu.

4. Zakudya Zolemera mu Omega-6 Mafuta

Zakudya zomwe zimakhala ndi omega-6 fatty acids, monga zakudya zamadzulo, zalumikizidwa ndi kuchuluka kwa kutupa ndi ziphuphu (,).

Izi zikhoza kukhala chifukwa zakudya za Kumadzulo zimakhala ndi chimanga ndi mafuta a soya, omwe ali ndi mafuta omega-6, ndi zakudya zochepa zomwe zimakhala ndi mafuta a omega-3, monga nsomba ndi walnuts (,).

Kusagwirizana kwa omega-6 ndi omega-3 fatty acids kumapangitsa thupi kukhala lotupa, zomwe zitha kukulitsa ziphuphu (,).

Mofananamo, kuwonjezera ndi omega-3 fatty acids kumatha kuchepetsa kuchuluka kwa kutupa ndipo wapezeka kuti amachepetsa ziphuphu ().

Ngakhale kulumikizana pakati pa omega-6 fatty acids ndi ziphuphu kumalonjeza, sipanakhaleko kafukufuku wowongoleredwa pamutuwu, ndipo kafukufuku wina amafunika.

Chidule Zakudya zomwe zili ndi omega-6 fatty acids komanso otsika mu omega-3s ndizopweteka ndipo zitha kukulitsa ziphuphu, ngakhale kuli kofunikira kufufuza kwina.

5. Chokoleti

Chokoleti yakhala ikuganiziridwa kuti idayamba ziphuphu kuyambira ma 1920, koma mpaka pano, palibe mgwirizano womwe udakwaniritsidwa ().

Kafukufuku wosavomerezeka adalumikiza kudya chokoleti ndi chiopsezo chowonjezeka chokhala ndi ziphuphu, koma izi sizokwanira kutsimikizira kuti chokoleti chimayambitsa ziphuphu (,).

Kafukufuku waposachedwa kwambiri adapeza kuti amuna omwe amakhala ndi ziphuphu omwe amadya magalamu 25 a 99% chokoleti chamdima tsiku lililonse anali ndi zilonda zochulukirapo patatha milungu iwiri yokha ().

Kafukufuku wina adapeza kuti amuna omwe amapatsidwa makapisozi a 100% ya koko tsiku lililonse amakhala ndi zotupa zambiri pambuyo pa sabata limodzi poyerekeza ndi omwe amapatsidwa placebo ().

Chifukwa chake chokoleti chitha kukulitsa ziphuphu sichikudziwika, ngakhale kafukufuku wina adapeza kuti kudya chokoleti kumawonjezera kuyambiranso kwa chitetezo cha mthupi kumatenda oyambitsa ziphuphu, omwe angathandize kufotokoza izi ().

Ngakhale kafukufuku waposachedwa amathandizira kulumikizana pakati pa kugwiritsidwa ntchito kwa chokoleti ndi ziphuphu, sizikudziwika ngati chokoleti imayambitsa ziphuphu.

Chidule Kafukufuku yemwe akutuluka amathandizira kulumikizana pakati pakudya chokoleti ndi ziphuphu, koma zifukwa zomwe ubalewo ulili komanso mphamvu zake sizikudziwika bwinobwino.

6. Ufa wa Mapuloteni A Whey

Mapuloteni a Whey ndiwowonjezera wazakudya (,).

Ndi gwero lolemera la amino acid leucine ndi glutamine. Izi amino acid zimapangitsa khungu kuti likule ndikugawana mwachangu, zomwe zimathandizira kupangira ziphuphu (,).

Ma amino acid m'mapuloteni a whey amathanso kulimbitsa thupi kuti litulutse milingo yambiri ya insulin, yomwe imalumikizidwa ndikupanga ziphuphu (,,).

Kafukufuku wowerengeka wanena za kulumikizana pakati pa kugwiritsa ntchito mapuloteni a Whey ndi ziphuphu m'masewera achimuna (,,).

Kafukufuku wina adapeza kulumikizana kwachindunji pakati pama acne ndi kuchuluka kwamasiku pa whey protein supplements ().

Maphunzirowa amathandizira kulumikizana kwama Whey protein ndi ziphuphu, koma kafukufuku wina amafunika kuti adziwe ngati ma protein a whey amayambitsa ziphuphu.

Chidule Zambiri zazing'ono zimafotokoza kulumikizana pakati pa kutenga whey protein ufa ndi kupanga ziphuphu, koma kafukufuku wofunikira kwambiri amafunika.

7. Zakudya Zomwe Mumakonda

Zanenedwa kuti ziphuphu zimachokera ku mizu yake, matenda otupa (,).

Izi zimatsimikiziridwa ndikuti mankhwala odana ndi zotupa, monga corticosteroids, ndi mankhwala othandiza ziphuphu zamphamvu komanso kuti anthu omwe ali ndi ziphuphu amakulitsa ma molekyulu otupa m'magazi awo (,,).

Njira imodzi yomwe chakudya chitha kuchititsa kutupa ndi kudzera pakukhudzidwa ndi chakudya, komwe kumachedwetsa kuchepa kwa mphamvu ya hypersensitivity ().

Kukhudzika ndi chakudya kumachitika pamene chitetezo chanu chamthupi chimazindikiritsa molakwika kuti chakudya ndi choopsa ndikuyambitsa chitetezo chamthupi ().

Izi zimapangitsa kuti mamolekyulu otetezera ambiri azizungulira mthupi lonse, zomwe zitha kukulitsa ziphuphu ().

Popeza pali zakudya zambiri zomwe chitetezo cha mthupi lanu chitha kuchitapo kanthu, njira yabwino yodziwira zomwe zimakupangitsani ndikumaliza kudya komwe kumayang'aniridwa ndi katswiri wazamankhwala kapena katswiri wazakudya.

Zakudya zochotsa zakudya zimagwira ntchito poletsa kwakanthawi kuchuluka kwa zakudya zomwe mumadya kuti muchepetse zomwe zingayambitse komanso kuti muchepetse chizindikiritso, kenako ndikuwonjezeranso zakudya ndikutsata zomwe mukuyang'ana komanso kufunafuna mawonekedwe.

Kuyesedwa kwachakudya, monga Mediator Release Testing (MRT), kungakuthandizeni kudziwa zakudya zomwe zingayambitse kutupa komwe kumakhudzana ndi chitetezo cha mthupi ndikupatseni poyambira pakudya kwanu ().

Ngakhale zikuwoneka kuti pali kulumikizana pakati pa kutupa ndi ziphuphu, palibe kafukufuku amene adafufuza mwachindunji gawo lomwe limakhudza chakudya pakukula kwake.

Awa amakhalabe malo odalirika ofufuzira kuti athandizire kumvetsetsa momwe chakudya, chitetezo chamthupi ndi kutupa zimakhudzira kukula kwa ziphuphu ().

Chidule Kusintha kwakukhudzidwa ndi chakudya kumatha kukulitsa kutupa mthupi, komwe kumatha kupangitsa ziphuphu. Komabe, palibe maphunziro mpaka pano omwe adachitika pamutuwu.

Zomwe Mungadye M'malo mwake

Ngakhale zakudya zomwe tafotokozazi zitha kuthandiza kukulira ziphuphu, pali zakudya zina ndi michere yomwe ingathandize kuti khungu lanu liziwoneka bwino. Izi zikuphatikiza:

• Omega-3 fatty acids: Omega-3s ndi anti-inflammatory, ndipo kugwiritsidwa ntchito pafupipafupi kumalumikizidwa ndi chiopsezo chochepa chokhala ndi ziphuphu (,,).
• Maantibayotiki: Maantibiotiki amalimbikitsa matumbo athanzi komanso ma microbiome oyenera, omwe amalumikizidwa ndi kuchepa kwa kutupa komanso chiopsezo chochepa cha chitukuko chamatenda (,,,).
• Tiyi wobiriwira: Tiyi wobiriwira amakhala ndi ma polyphenols omwe amaphatikizidwa ndi kuchepa kwa kutupa komanso kutsitsa sebum. Zotulutsa tiyi wobiriwira zapezeka kuti zichepetse kuuma kwa ziphuphu zikagwiritsidwa ntchito pakhungu (,,,).
• Mphepo: Turmeric imakhala ndi anti-yotupa polyphenol curcumin, yomwe imatha kuthandizira kuwongolera shuga wamagazi, kuchepetsa chidwi cha insulin ndikuletsa kukula kwa mabakiteriya omwe amayambitsa ziphuphu, omwe amachepetsa ziphuphu (,).
• Mavitamini A, D, E ndi zinc: Zakudyazi zimagwira ntchito yayikulu pakhungu ndi chitetezo chamthupi ndipo zitha kuthandiza kupewa ziphuphu (,,).
• Zakudya za Paleolithic: Zakudya za Paleo zimakhala ndi nyama zowonda, zipatso, ndiwo zamasamba ndi mtedza komanso zotsika kwambiri, mkaka ndi nyemba. Amalumikizidwa ndi shuga wotsika m'magazi komanso ma insulin ().
• Zakudya zaku Mediterranean: Zakudya zaku Mediterranean zimakhala ndi zipatso, ndiwo zamasamba, tirigu wathunthu, nyemba, nsomba ndi mafuta a azitona komanso mafuta ochepa mkaka ndi mafuta. Iyenso yakhala ikugwirizanitsidwa ndi kuchepa kwa ziphuphu ().

Chidule Kudya zakudya zokhala ndi omega-3 fatty acids, maantibiotiki, tiyi wobiriwira, zipatso ndi ndiwo zamasamba zitha kukhala zoteteza pakukula kwa ziphuphu. Mavitamini A, D ndi E, komanso zinc, amathanso kuthandizira kupewa ziphuphu.

Mfundo Yofunika Kwambiri

Ngakhale kafukufuku wagwirizanitsa zakudya zina ndi chiopsezo chowonjezeka chokhala ndi ziphuphu, ndikofunikira kuti mukhale ndi chithunzi chachikulu.

Zakudya zonse zimatha kukhala ndi vuto lalikulu pakhungu kuposa kudya - kapena kusadya - chakudya china chilichonse.

Sikofunikira kuti mupewe zakudya zonse zomwe zimalumikizidwa ndi ziphuphu koma m'malo mwake muzidya mopanda malire ndi zakudya zina zopatsa thanzi zomwe tafotokozazi.

Kafukufuku wokhudza zakudya zamatenda ndi ziphuphu sangakwanitse kupanga malingaliro azakudya pakadali pano, koma kafukufuku wamtsogolo akulonjeza.

Pakadali pano, zitha kukhala zabwino kusungitsa cholembera cha zakudya kuti muziyang'ana mitundu yazakudya zomwe mukudya ndi thanzi la khungu lanu.

Muthanso kugwira ntchito ndi katswiri wazakudya kuti adziwe zambiri payekha.