Zakudya Zabwino Kwambiri ndi Zowonjezera Ziphuphu Vulgaris (Hormonal Acne)

Zamkati

• Kodi acne vulgaris ndi chiyani?
• Nchiyani chimayambitsa ziphuphu?
• Malangizo abwino kwambiri pakuletsa ziphuphu
• Idyani kuti mukhale ndi shuga woyenera kwambiri
• Yesani kudula mkaka ndi mapuloteni a whey
• Idyani zakudya zopatsa thanzi zambiri
• Zakudya zoti muzidya ndikupewa
• Zakudya ndi zakumwa kuti musangalale
• Zakudya ndi zakumwa zoti mupewe
• Kodi zowonjezera zingathandize kuthana ndi ziphuphu?
• Ziphuphu zimagwirizanitsidwa ndi mavitamini D otsika
• Tiyi wobiriwira amatha kuchepa ziphuphu
• Zowonjezera zina zomwe zingathandize
• Zina zofunikira
• Mfundo yofunika

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

Ngati muli ndi ziphuphu, simuli nokha. Ziphuphu zam'mimba - zomwe zimadziwika kuti ziphuphu - zimakhudza anthu 80% nthawi ina azaka zapakati pa 11 ndi 30 (,,,).

Ziphuphu, makamaka ziphuphu zakumaso, nthawi zambiri zimatchedwa ziphuphu zam'madzi. Mahomoni, kuphatikiza pazinthu zina zambiri, kuphatikiza mabakiteriya, zovuta zamaselo akhungu, chibadwa, komanso kupsinjika, zimathandizira kukulira kwake.

Ngakhale matendawo amathandizidwa ndimankhwala, zomwe zimachitika pamoyo wanu, kuphatikiza zakudya zanu, zitha kuthandizira kwambiri pakuchepetsa komanso kuchepetsa zizindikilo.

Nkhaniyi ikufotokoza zakudya zabwino kwambiri zamatenda, kuphatikiza zakudya zoti muzidya ndi kupewa, komanso zowonjezera zomwe zingathandize.

Kodi acne vulgaris ndi chiyani?

Ziphuphu zam'mimba, kapena ziphuphu, ndi matenda akhungu omwe amadziwika ndi mitu yakuda, yoyera, yotupa, zotupa, khungu lofiira, ndipo nthawi zina zotupa zakuya.

Amagawidwa molingana ndi kuuma kwake ():

• Ziphuphu zakumaso: zotupa zopanda kutupa, zotupa zochepa, kapena zonse ziwiri
• Ziphuphu zamkati: zotupa zambiri zotupa, ma nodule a nthawi zina - zovuta, zotupa zopweteka, kapena zonse ziwiri, komanso mabala ochepa
• Ziphuphu zazikulu: zotupa zambiri zotupa, tinthu tating'onoting'ono, kapena zonse ziwiri, ndi zipsera, ziphuphu zolimbitsa thupi zomwe sizinayende bwino ndi chithandizo pakatha miyezi 6, kapena ziphuphu zilizonse zomwe zimayambitsa kusokonezeka kwamaganizidwe

Ziphuphu zimapezeka m'magulu amthupi mwanu omwe ali ndimatenda osakanikirana, omwe ndi tinthu tating'onoting'ono tomwe timapanga mafuta timene timakhudzidwa ndi mahomoni. Izi zimapezeka pankhope panu, kumbuyo, pachifuwa, m'khosi, ndi kumtunda ().

Mavuto akulu aziphuphu amatha kubweretsa kuwonongeka kwa khungu, mabala okhazikika pakhungu komanso kupsinjika kwamaganizidwe komwe kumatha kubweretsa kukhumudwa ndikuchoka pagulu ().

Ngakhale vutoli limafala kwambiri pazaka zaunyamata, limatha kupitilirabe kufikira munthu wamkulu, ndipo ena atha kukhala nalo moyo wawo wonse ().

Nchiyani chimayambitsa ziphuphu?

Zomwe zimayambitsa ziphuphu zimakhala zovuta komanso zamagulu ambiri.

Kutengera kwa chibadwa, kusinthasintha kwama mahomoni komwe kumabweretsa sebum wochulukirapo kapena kupanga mafuta kuchokera kumafinya osakanikirana, kutupa, follicular hyperkeratinization, komanso kutengera kwa mabakiteriya kumatha kuyambitsa ziphuphu.

Follicular hyperkeratinization - kapena kutulutsa kosazolowereka kwamaselo akhungu am'magazi osakanikirana ndi gawo lakumtunda kwa ma follicles atsitsi pafupi ndi kutseguka kwa pores - amadziwika kuti ndiye chifukwa chachikulu.

Maselo akhungu amenewa amatseka pore ndikupanga zomwe madokotala amatchedwa microcomedone (7, 8).

Propionibacterium acnes (P. acnes) ndi bakiteriya yemwe nthawi zambiri amakula pakhungu lanu.

Mwa anthu omwe ali ndi ziphuphu, imakula molakwika, zomwe zimayambitsa kutupa, kuwonongeka kwa khungu, follicular hyperkeratinization, ndikusintha kwa sebum ().

Mahomoni amathandizanso pakukula kwa ziphuphu, chifukwa chake amatchedwa "ziphuphu zam'madzi". Nthawi zambiri zimachitika paunyamata chifukwa cha kuchuluka kwa mahomoni ogonana mukamatha msinkhu, mosasamala kanthu za jenda.

Amayi amakhalanso ndi ziphuphu pambuyo pake m'moyo zokhudzana ndi kusinthasintha kwa mahomoni nthawi yapakati, kusamba msanga, komanso kugwiritsa ntchito njira zakulera za mahomoni ().

Kutupa ndi zakudya zimaganiziranso kuti zimathandizanso, ngakhale ena amati zakudya sizofunikira kwenikweni. Komabe, pali umboni wamphamvu kuti zosintha zina pazakudya zimathandiza kwambiri pochiza ziphuphu ().

Ziphuphu zimathanso kuyambitsidwa ndi mankhwala ena komanso kuwonekera kwa mankhwala kuntchito. Komabe, mitundu iyi ya ziphuphu ndi yosiyana ndi acne vulgaris ().

Ziphuphu ndi matenda akhungu omwe amayamba chifukwa cha zinthu zambiri, kuphatikiza kusintha kwama mahomoni, mabakiteriya, kutupa, hyperkeratinization, ndi zakudya.

Malangizo abwino kwambiri pakuletsa ziphuphu

Kafukufuku wasonyeza kuti kusintha zakudya zina kumatha kuchepetsa kwambiri ziphuphu.

Izi ndi njira zokhazokha zothetsera ziphuphu pamadyedwe anu.

Idyani kuti mukhale ndi shuga woyenera kwambiri

Kupewa kusinthasintha kwa shuga wamagazi potsatira chakudya chotsika kwambiri cha glycemic-index kuti muchepetse ziphuphu ndi lingaliro limodzi lomwe lakula kwambiri mdziko la sayansi.

Glycemic index (GI) ndiyeso ya momwe pang'onopang'ono kapena mwachangu chakudya chimakolezera shuga yanu yamagazi.

Kusankha zakudya zokhala ndi GI yambiri, monga soda, buledi woyera, maswiti, chimanga cha shuga, ndi ayisikilimu, zimayambitsa kusinthasintha kwakukulu mu shuga wamagazi ndipo zimatha kukulitsa ziphuphu ().

Kudya zakudya zotsekemera kumawonjezera insulin, yomwe ndi hormone yomwe imatulutsa shuga m'magazi anu komanso m'maselo anu momwe mungagwiritsire ntchito mphamvu. Izi zimalimbikitsa kutulutsa kwa mahomoni ena, monga insulin-ngati kukula factor 1 (IGF-1).

Kuwonjezeka kwa mahomoni kumabweretsa hyperkeratinization komanso sebum yopitilira muyeso, yomwe imatha kukulitsa ziphuphu ().

Kafukufuku wina wasonyeza kusintha kwakukulu kwa ziphuphu m'maso mwa anthu omwe amatsata ma GI ochepa, zakudya zamapuloteni (,).

Kuphatikiza apo, ngakhale ziphuphu zimafalikira kumadera akumadzulo komwe kumatsata zakudya zopatsa thanzi za GI zodzaza ndi zakudya zotsekemera, vutoli limapezeka kawirikawiri mwa anthu omwe amadya zakudya zachikhalidwe zomwe siziphatikizapo shuga woyengedwa kapena zakudya zopangidwa (()).

Chifukwa chake, kudula zakudya zopatsa shuga ndi zakumwa, komanso ma carbs oyengedwa, monga pasitala yoyera, mitanda, ndi buledi woyera, zitha kukulitsa zizindikiritso zanu.

Yesani kudula mkaka ndi mapuloteni a whey

Zimanenedwa kuti mkaka ndi mkaka zimalimbikitsa kutulutsa kwa insulin komanso kupanga mahomoni, monga IGF-1, yemwe amadziwika kuti ndiwothandiza kwambiri pakukula kwa ziphuphu ().

Kuwunikanso maphunziro 14 omwe adaphatikizira ana 78,529 ana ndi akulu azaka zapakati pa 7-30 adapeza kuti kumwa mkaka uliwonse, kuphatikiza mkaka, tchizi, ndi yogurt - mosasamala kuchuluka kapena kuchuluka kwake - kumalumikizidwa ndi chiwopsezo chachikulu cha ziphuphu ().

Kuwunikanso kwina kwamaphunziro 9 mwa anthu 71,819 kudawonetsa kuti anthu omwe amamwa mkaka anali ndi mwayi wokhala ndi ziphuphu 16% kuposa omwe sanachite ().

Momwemonso, kafukufuku akuwonetsa kuti kudya mapuloteni a whey - mapuloteni ochokera mkaka - atha kuphatikizidwa ndi ziphuphu.

Kafukufuku wamwezi umodzi wa 2 mwa anthu 30 azaka za 18-45 adawona kuti kugwiritsa ntchito mapuloteni a whey kumalumikizidwa ndi kuyamba kwa ziphuphu ().

Kafukufuku wowerengeka amafotokoza kuyanjana pakati pa Whey protein ndi acne komanso (,,).

Idyani zakudya zopatsa thanzi zambiri

Kutsata zakudya zopatsa mphamvu, zotsutsana ndi zotupa ndi imodzi mwanjira zabwino kwambiri zochizira komanso kupewa ziphuphu mwachilengedwe. Popeza kutupa kumayambitsa ziphuphu, kusankha zakudya zomwe zimachepetsa kutupa ndikofunikira ().

Kusankha mafuta omega-3 odana ndi zotupa, monga nsomba zamafuta ndi nthanga za chia, m'malo mwa mafuta otupa omega-6 olemera monga mafuta a canola ndi soya amatha kuchepetsa zizindikilo za ziphuphu (,,,).

Kudzaza mbale yanu ndi masamba ndi zipatso zokongola ndi njira ina yochepetsera kutupa ndikuchepetsa zizindikilo za ziphuphu. Zakudya izi zimapereka ma anti-inflammatory antioxidants ndi zina zofunika pakhungu, monga vitamini C, mthupi lanu ().

Poganizira kuti ziphuphu zimalumikizidwa kwambiri ndi zakudya zakumadzulo zomwe zili ndi zakudya zosinthidwa, kusankha zakudya zonse ndikuchepetsa kapena kupewa zinthu zoyengedwa bwino ndikofunikira poyesa kuthana ndi ziphuphu kumaso ().

Kulamulira shuga wamagazi, kuchepetsa kapena kudula mkaka ndi mapuloteni a whey, ndikutsata chakudya chokwanira, zakudya zopatsa thanzi ndi zina mwa njira zabwino kwambiri zochizira ziphuphu mwachilengedwe.

Zakudya zoti muzidya ndikupewa

Kafukufuku akuwonetsa kuti zakudya zoyengedwa, mkaka, zakudya zopatsa shuga ndi zakumwa zitha kuphatikizidwa ndi chitukuko cha ziphuphu ndipo zimawonjezera zizindikilo zake.

Chifukwa chake, ndibwino kudya zakudya zathunthu, zopatsa thanzi.

Zakudya ndi zakumwa kuti musangalale

• Zamasamba: broccoli, sipinachi, kale, tsabola, zukini, kolifulawa, kaloti, beets, ndi zina zambiri.
• Zipatso: zipatso, mphesa, malalanje, maapulo, yamatcheri, nthochi, mapeyala, mphesa, mapichesi, etc.
• Mbewu zonse ndi masamba owuma: Mbatata, quinoa, sikwashi yam'madzi, farro, mpunga wabulauni, oats, buckwheat, ndi zina zambiri.
• Mafuta athanzi: mazira athunthu, maolivi, mapeyala, mtedza, mbewu, mabotolo a nati, mafuta a coconut, ndi zina zambiri.
• Njira zowonjezera mkaka pobzala: mkaka wa mkaka, mkaka wa amondi, mkaka wa kokonati, yogati ya kokonati, ndi zina zambiri.
• Mapuloteni apamwamba: nsomba, tofu, nkhuku, nkhukundembo, mazira, nkhono, ndi zina zotero.
• Nyemba: nsawawa, nyemba zakuda, mphodza, nyemba za impso, ndi zina zambiri.
• Zitsamba zotsutsana ndi zotupa ndi zonunkhira: turmeric, sinamoni, tsabola wakuda, parsley, adyo, ginger, cayenne, ndi zina zambiri.
• Zakumwa zosasakaniza: madzi, madzi owala, tiyi wobiriwira, tiyi wa hibiscus, madzi a mandimu, ndi zina zambiri.

Zakudya ndi zakumwa zoti mupewe

Zakudya za mkaka, zakudya zoyengedwa, zakudya zopatsa shuga komanso zakumwa ziyenera kupewedwa:

• Mkaka ndi mkaka: mkaka, tchizi, yogati, ndi zina zotero.
• Zakudya zopangidwa kwambiri: chakudya chofulumira, chakudya chachisanu, mipiringidzo ya chakudya, chimanga cha shuga, tchipisi, chakudya chama microwave, mkate woyera, ndi zina zambiri.
• Maswiti ndi zakumwa zotsekemera: maswiti, keke, soda, makeke, shuga wa patebulo, zakumwa zamagetsi, zakumwa zotsekemera zamasewera, msuzi, ndi zina zambiri.

Chakudya chabwino kwambiri cha ziphuphu chimazungulira zakudya zonse zopatsa thanzi zomwe zimalimbana ndi kutupa. Pewani zakudya zopangidwa kwambiri, zotsekemera, ndi mkaka.

Kodi zowonjezera zingathandize kuthana ndi ziphuphu?

Kafukufuku akuwonetsa kuti kuwonjezera zakudya zomwe mumadya ndi mavitamini, michere, ndi zinthu zina kumachepetsa ziphuphu.

Ziphuphu zimagwirizanitsidwa ndi mavitamini D otsika

Kafukufuku adalumikiza milingo yotsika ya vitamini D ndi ziphuphu. Ochita kafukufuku akuti chifukwa cha vitamini wamphamvu kwambiri polimbana ndi zotupa, kusowa kwa michere imeneyi kumatha kukulitsa zizindikilo za ziphuphu ().

Kafukufuku mwa anthu 80 omwe ali ndi ziphuphu komanso ma 80 olamulira athanzi adapeza kuti kuchepa kwa vitamini D kunapezeka pafupifupi 50% mwa anthu omwe ali ndi vutoli, poyerekeza ndi 23% yokha pagulu lolamulira ().

Kuperewera kwa Vitamini D kumalumikizananso ndi kuuma kwa ziphuphu, ndipo kafukufuku wotsatira adawonetsa kuti kuwonjezera ndi 1,000 IU patsiku la vitamini D kwa miyezi iwiri kwasintha kwambiri zotupa zamatenda mwa anthu omwe analibe mcherewu ().

Wopereka chithandizo chamankhwala amatha kudziwa ngati mulibe vitamini D ndikulimbikitsani kuchuluka kwa mankhwala owonjezera.

Vitamini D zowonjezera zimapezeka m'masitolo ndi pa intaneti.

Tiyi wobiriwira amatha kuchepa ziphuphu

Tiyi wobiriwira amakhala ndi ma antioxidants amphamvu ndipo awonetsedwa kuti ali ndi mphamvu zotsutsana ndi zotupa ().

Kafukufuku akuwonetsa kuti kuwonjezera pa tiyi wobiriwira kumatha kupindulitsa iwo omwe ali ndi ziphuphu.

Kafukufuku wa amayi 80 omwe ali ndi ziphuphu zolimbitsa thupi mpaka zowopsa adawonetsa kuti omwe adawonjezera 1,500 mg ya tiyi wobiriwira kwa milungu 4 adachepetsa kwambiri ziphuphu, poyerekeza ndi gulu la placebo ().

Kuchokera kwa tiyi wobiriwira kumapezeka paliponse, koma onetsetsani kuti mukulankhula ndi omwe amakuthandizani musanayese chowonjezera chatsopano chothandizira ziphuphu zanu.

Zowonjezera zina zomwe zingathandize

Kupatula vitamini D ndi tiyi wobiriwira, zowonjezera izi zingathandize kuchepetsa zizindikilo za ziphuphu:

• Mafuta a nsomba. Umboni wina umati kuwonjezeranso mafuta omega-3 okhala ndi nsomba zocheperako kumachepetsa ziphuphu kwa anthu ena. Komabe, zotsatirazi ndizosakanikirana, pomwe anthu ena akukumana ndi zodetsa nkhawa ().
• Mavitamini B Kuphatikiza ndi mavitamini B kumatha kupindulitsa anthu ena okhala ndi ziphuphu. Komabe, jakisoni wambiri wa B12 atha kupangitsa ziphuphu mwa anthu ena (,,).
• Nthaka. Zowonjezera zakumwa zakumwa zakhala zikuwonetsedwa kuti zimapangitsa kuti ziphuphu zikhale zolimba m'maphunziro angapo, ndipo zinc imathandizira kwambiri pakhungu la khungu ().
• Zamgululi Vitex agnus-castus, yemwenso amadziwika kuti chasteberry, imatha kuchepetsa ziphuphu zisanachitike msambo chifukwa chokhoza kukhudza mahomoni ena, kuphatikiza estrogen. Komabe, kafukufuku wina amafunika ().
• Barberry.Berberis vulgaris L. (barberry) ali ndi anti-inflammatory and antibacterial properties. Kuphatikiza ndi chotulutsa cha barberry kumatha kuchepetsa kwambiri zotupa zamatenda malinga ndi kafukufuku wina ().
• Mapuloteni. Kafukufuku wina akuwonetsa kuti maantibiotiki amachepetsa kutupa kwa khungu ndi zizindikilo zina zamatenda, koma maphunziro ena amafunikira kuti adziwe mitundu yothandiza kwambiri (,).
• CBD. Cannabidiol (CBD) ili ndi mphamvu zotsutsana ndi zotupa komanso ma antibacterial ndipo adapezeka kuti amachepetsa kutupa ndikuwongolera kupanga kwa sebum m'maselo a khungu la munthu mu kafukufuku wama chubu ().

Vitamini D, tiyi wobiriwira, mavitamini B, ndi zinc ndi zina mwa zowonjezera zomwe zingapindulitse anthu ndi ziphuphu.

Zina zofunikira

Kupatula kutsatira zakudya zopatsa thanzi, zopatsa thanzi komanso kuyesa zowonjezera pamwambapa, kusintha zina pamoyo wanu kumatha kuthandizira ziphuphu.

Kusuta kumalumikizidwa kwambiri ndi ziphuphu, komanso mavuto ena ambiri azaumoyo, kuphatikiza khansa yam'mapapo ndi matenda amtima. Ndikofunikira kusiya kusuta - osati kungochepetsa zizindikilo zamatenda anu komanso kukulitsa thanzi lanu lonse ().

Kumwa mowa kwambiri, kusagona mokwanira, komanso kupsinjika kwawonetsedwa kuti kumathandizira kukulira ziphuphu komanso kukulitsa zizindikiritso ().

Kusamalira khungu ndikofunikanso pochiza ziphuphu. Gwirani ntchito ndi dermatologist wanu kuti mupeze zopangira zabwino pazosowa zanu, monga zinthu zina zitha kugwira bwino ntchito pamtundu wina wa khungu koma osati zina ()

Zinthu za moyo, monga kusuta, kumwa mowa, kupsinjika, kugona, ndi kusamalira khungu, zimatha kukhudza ziphuphu.

Mfundo yofunika

Ziphuphu zamatenda ndi matenda akhungu omwe amakhudza anthu ambiri azaka zonse ndipo amatha kusintha malingaliro anu.

Pamodzi ndi mankhwala aziphuphu, monga mankhwala, zakudya zitha kugwiritsidwa ntchito ngati njira ina, njira yachilengedwe yothandizira kuthana ndi vutoli.

Kutsata zakudya zopatsa thanzi, kudula mkaka, ndikuchepetsa shuga ndizomwe zimatsimikizira zomwe zimathandizira zizindikiritso zamatenda.

Kutenga zowonjezera monga vitamini D ndi tiyi wobiriwira, kugona mokwanira, kusiya kusuta, komanso kuchepetsa nkhawa ndi njira zina zothanirana ndi matendawa.

Kuyesa malangizowo ochepa omwe atchulidwa munkhaniyi kungapangitse kusintha kwakukulu kwa zizindikilo zamatenda - komanso thanzi lanu lonse.