I-acne yisifo sesikhumba esenzeka ngesikhathi sokuvuvukala ezindlini ze-sebaceous. Ukwelashwa kwe-acne ngemithi nezimonyo ngeke kuhlinzeke ngemiphumela oyifunayo uma isiguli singasondeli kahle ukudla okunempilo. Ukudla nge-acne kuzosiza ekuqedeni ukubonakaliswa kwempilo futhi kuvimbele izinkinga.
Ukudla ekwelapheni induna
Ukudla okunomsoco kuthuthukisa isimo sesikhumba, futhi ngezinye izikhathi kuhlanza ngokuphelele imfucuza. Ukubonakaliswa kwabo kuvame ukuhlobaniswa nemisebenzi engasebenzi kahle ohlelweni lokugaya ukudla. Ukudla ngokumelene ne-acne kususa ukusetshenziswa kwamanoni, okusawoti, okubabayo kanye nokubhema. Ukudla okunomsoco kuzokusiza esikhathini esincane sokuthuthukisa ukusebenza kwamathumbu futhi kugcizelele umsebenzi wezingqungquthela ezisabekayo. Isimo sesikhumba sithinteka ngokudla, kufanele sihluke futhi sihlanganise izakhi ezisebenzayo zomzimba. Ukudla nge-acne kuyingxenye ebalulekile yokuphathwa okunzima, futhi kuzosiza isiguli:
- ukuqeda izimpawu nezimbangela zokubonakaliswa kwesikhumba;
- ukuvuselela umsebenzi wesisu;
- gcwalisa umzimba ngezinto eziwusizo.
Ukudla okungenakuGluten nge-acne
I-Gluten yizinto eziqukethe i-gluten, okuyingxenye yezitshalo eziningi zezitshalo, imango, pasta. Ingatholakala ku-soy sauce nezinhlobonhlobo zemikhiqizo yokusikisa. Ukudla okune-gluten kungathinta kakhulu uhlelo lokugaya. Zilimaza i-membrane enamabindi, okuyinto ephazamisa ukumunca kwezakhi.
Ukudla okungenayo gluten ekuqedeni i-acne akufanele kubandakanye ukudla okwenza le protheyini yemifino. Lokhu kuhlanganisa ukolweni, rye, oats, ibhali. Akutholakali kulayisi, ummbila, u-buckwheat, i-legumes namazambane. Ukudla okungenakuGluten kwe-acne ne-acne i-cardinally ishintsha ukudla okujwayelekile. Kodwa abaningi bajwayele ukwenza ngaphandle kwemikhiqizo "eyingozi" ne gluten futhi bangabuyeli endleleni endala yokuphila.
Okungekho-carbohydrate yokudla nge-acne
Inqubo yokuhlanza isikhumba ayincike ekunakekeleni kwayo kuphela, kodwa futhi ekubunjweni kokudla. Ukudla okuningi kuqukethe ama-carbohydrate. Besekela imisebenzi yesistimu yokugaya, kodwa izinga labo lomuntu lifika ku-30 amagremu ngosuku. Izidakamizwa ezibangela izinkinga emzimbeni: amazinga kashukela egazini akhula, isisindo somzimba sanda futhi i-acne ikhula.
Ukukhetha ukudla okulungile, izondlo ziphazamise noma zifake ukusetshenziswa kokudla okunezinhlamvu ze-carbohydrate.
- Lapho ukudla kudalwa ngenduna nangamafutha, imenyu ihlanganisa inhlanzi ebilisiwe nezinhlanzi zasolwandle, inyama yemvelo namaqanda, imifino nemifino.
- Amafutha kufanele adliwe kuphela ngokwemvelo, okuthandayo kunikwa amafutha yemifino neminqumo.
Ukudla kwe-hypoallergenic nge-acne
Hlanza isikhumba kusuka emanzini ukusiza ukudla okuwusizo. Bazokhulula izimpawu bese behlisa isimo. Ukudla okunempilo nge-acne kanye nesikhumba esibi, okubonakala kuqhuma, kuyadingeka kunoma yisiphi isifo sesifo. Lungisa imenyu yakho yokubonakaliswa kwezilwane akuvunyelwe odokotela, kodwa ngezibonakaliso zokuqala zesifo kufanele nakanjani uvakashele udokotela.
Umuntu obambelela ekudleni kwe-hypoallergenic kufanele asakaze ukudla kokudla kwansuku zonke ngezigaba ezilinganayo. Ukudla okunomsoco nge-acne kunconywa ukuba yi-fractional, ngisho nomzimba ophilile awubheki njalo nomthwalo osindayo. Izakhamuzi zikhomba imikhiqizo evame ukudala ukusabela okweqile, ihlanganisa:
- uju neshokoledi;
- izithelo ze-citrus namakhowe;
- imikhiqizo yokubhema neyotokisiwe;
- ubisi, ikhofi, i-cocoa.
With diet hormone acne
Izinguquko ze-hormone emzimbeni ngokuvamile zibangelwa ukubukeka kwamacne noma induna ebusweni. Izinkinga zivela lapho izitho zangaphakathi zingabhekane nemisebenzi yazo futhi zidinga usizo. Ukubaluleka okukhulu kulesi simo kukudla okunempilo. Izimiso zokuhlanganisa ukudla kwansuku zonke zifana nazo zonke izinhlobo zokudla nge-acne, kepha ukudla kwe-hormone nge-acne ebusweni kufaka phakathi imikhiqizo equkethe inqwaba ye-zinc, elawula umsebenzi wezingqungquthela ezisabekayo.
| Igama lomkhiqizo | Isamba se-zinc ku-mg nge-100 g | Igama lomkhiqizo | Isamba se-zinc ku-mg nge-100 g |
| Imvubelo yokubhaka | 9.97 | Imbewu yeSesame | 7.75 |
| Imbewu yenhlanzi | 7.44 | Izinhliziyo zezinkukhu eziphekwe | 7.3 |
| Inyosi ebilisiwe | 7.06 | Amantongomane | 6.68 |
| I-cocoa powder | 6.37 | Imbewu ye-sunflower | 5.29 |
| Ulimi lwezinyosi oluphekwe | 4.8 | Amantongomane kaPine | 4.62 |
| Inyama yaseTurkey (iboshwe) | 4.28 | I-Popcorn | 4.13 |
| I-Egg Yolk | 3.44 | Ufulawa wolowa | 3.11 |
| Ama-Walnuts | 2.73 | Butter Peanut | 2.51 |
| Ikhukhamba | 2.01 | AmaSardine | 1.40 |
| Ubhontshisi obilisiwe | 1.38 | I-lentile abilisiwe | 1.27 |
| I-cutlets ezivela emanzini odoba | 1.20 | Okubilisiwe ama-peas aluhlaza | 1.19 |
| Amaqanda | 1.10 | I-peas ephekwe | 1.00 |