Ukutya okusixhenxe okuthintela i-acne kwaye kukunika ulusu olukhulu

Ubusazi ukuba iipilisi eziphazamisa ubuhle bobuso bakho zinokupheliswa ngokulandela ukutya okunempilo nokulula, ubusazi ukuba ukutya kwakho kwemihla ngemihla kunoxanduva lwazo zonke iingxaki zivela ebusweni bakho, masifunde namhlanje malunga nokutya okusixhenxe susa amaqhakuva kwaye ubonakalise ukubengezela kunye namandla olusu lwakho

1- Ukutya okuncinci kwiswekile
Uphando oluninzi lubonisa ukuba ukutya okuphantsi kweswekile kunokuthintela okanye ukuphucula i-acne, kwaye kolunye uphando olupapashwe kwi-Journal ye-American Academy of Dermatology, abaphandi bafumanisa ukuba ukutya okuphantsi kweswekile kunye neprotheni ephezulu, kwiiveki ze-12, kunokuncedisa ukunyanga. ingxaki yamaqhakuva emadodeni.

2-Zinc
Uhlolisiso lubonisa ukuba ukutya ukutya okunezinc eninzi kunokuba luncedo ekuthinteleni nasekunyangeni amaqhakuva.
I-Zinc iyiminerali yokutya ebalulekileyo ekuphuculeni impilo yesikhumba kwaye inceda ukulawula i-metabolism kunye namanqanaba e-hormone Abaphandi bacebisa ukuba ukunyusa umthamo we-zinc ekudleni ukuya kwi-40 mg ngosuku kuya kunceda ukukhusela i-acne.

3- Vitamin A kunye neVithamin E
Kuphononongo olupapashwe kwiJournal of Dermatological Toxicology, abaphandi bafumanise ukuba amanqanaba asezantsi evithamin A kunye nevithamin E anxulunyaniswa namaqhakuva angaphezulu, ngoko ke abantu abaphethwe yile ngxaki banokuyisusa ngokwandisa ukutya kwabo okutyebileyo kwezi zimbini. iivithamini.
Ukutya okutyebileyo kwivithamin A yiminqathe, ibhatata, iletisi, ikhantaloupe, njl. njl., kunye nokutya okutyebileyo kwivithamin E kubandakanya iialmondi, isipinatshi, iavokhado, ibhatata kunye neoli yejongilanga.

4- Omega-3 fatty acids
I-Omega-3 fatty acids luhlobo lwamafutha anempilo afumaneka kwezinye iiprotheyini zezityalo kunye nezilwanyana, ezifana ne-flaxseeds, i-walnuts, imbewu ye-chia, irayisi yasendle, amaqanda entlanzi kunye nabanye.
Ezi asidi zinceda ukunciphisa ukuvuvukala okuhambelana ne-acne, ngoko ke kuyacetyiswa ukuba uthathe i-2000 mg ye-omega-3 yamafutha ngosuku kulabo abahlukunyezwayo.
5- Probiotics

Uphononongo lophando lugqibe kwelokuba iiprobiotics okanye iibhaktheriya eziluncedo zisebenza ekunciphiseni ukudumba kwamathumbu, okunokunceda ukunciphisa i-acne, njengoko iibhaktheriya zamathumbu zibangela ukudumba kwayo nayiphi na indawo yomzimba, okukhokelela ekuqhawukeni kwe-acne.
Iibhaktheriya eziluncedo emzimbeni zinokunyuswa ngokutya ukutya okufana neyogathi, itshokolethi emnyama, iipikili kunye nabanye.

6- Iijusi
Iijusi zinceda ukondla ulusu, njengoko ziqulethe izinto ezichasayo kunye ne-antioxidant.
Elayishwe nge-phytonutrients, iziqhamo kunye nemifuno inceda ukwakha kunye nokulungisa i-collagen exhasayo yolusu kunye nezicubu ezidibeneyo, ezinceda ukunciphisa i-acne kunye ne-scarring.
Ezi zijusi ziquka i-broccoli juice, i-turnip juice, ijusi yetamatato, ijusi yepapaya, ijusi ye-watermelon kunye nejusi yepayinapile, njengoko zonke zizityebi kwisulfure, ezilwa ne-acne.

7- iti eluhlaza
Ngenxa yokuba iqulethe i-antioxidants eninzi, iti eluhlaza inceda ukukhusela i-acne, njengoko i-antioxidants inceda ukutshabalalisa ibhaktheriya ebangela i-acne.
Iti eluhlaza nayo ineepropathi ezichasayo ezinceda ukunciphisa ububomvu obubangelwa kukudumba okuhlala kubangelwa ngamaqhakuva.