Mafi Kyakkyawan Abinci da Acarin Cutar Acne (Ciwan Cutar Fata)

Wadatacce

• Menene ƙwayar cuta?
• Me ke kawo kuraje?
• Mafi kyawun nasihar abinci don sarrafa ƙuraje
• Ku ci don ingantaccen tsarin kula da sikarin jini
• Gwada yanke kiwo da whey protein
• Ku ci mafi yawa cikakke, abinci mai gina jiki
• Abincin da za'a ci kuma a guji
• Abinci da abubuwan sha don morewa
• Abinci da abubuwan sha don gujewa
• Shin kari zai iya taimakawa wajen magance kuraje?
• Acne yana da alaƙa da ƙananan matakan bitamin D
• Green shayi na iya rage raunin kuraje
• Sauran kari da zasu taimaka
• Sauran la'akari
• Layin kasa

Mun haɗa da kayayyakin da muke tsammanin suna da amfani ga masu karatu. Idan ka siya ta hanyoyin yanar gizo a wannan shafin, zamu iya samun ƙaramin kwamiti. Ga tsarinmu.

Idan kana da kuraje, ba kai kadai bane. Acne vulgaris - wanda aka fi sani da ƙuraje - yana shafar kusan 80% na mutane a wani lokaci tsakanin shekarun 11 zuwa 30 (,,,).

Acne, musamman ma tsofaffin kuraje, galibi ana kiranta da ƙurajen hormonal. Hormones, tare da wasu dalilai masu yawa, gami da ƙwayoyin cuta, rashin daidaiton ƙwayoyin fata, halittar jini, da matakan damuwa, suna taka rawa a ci gabanta.

Kodayake yawanci ana bi da yanayin ta hanyar shan magani, abubuwan rayuwa, gami da abincinku, na iya taka rawar gani wajen sarrafawa da rage alamun.

Wannan labarin yana nazarin mafi kyawun abinci don ƙuraje, gami da abinci da za a ci da guje wa, da ƙari waɗanda zasu iya taimakawa.

Menene ƙwayar cuta?

Acne vulgaris, ko acne, cuta ce ta fata wanda ke tattare da baƙar fata, fararen fata, kumburi, rashes, jan fata, da kuma wasu lokuta rauni mai zurfi.

An rarraba shi bisa ga tsananinsa ():

• M kuraje: raunin rashin kumburi, 'yan raunin kumburi, ko duka biyun
• Matsakaici kuraje: ƙarin raunin kumburi, nodules lokaci-lokaci - raunuka masu wuya, masu raɗaɗi, ko duka biyun, da rauni mai rauni
• Mai tsanani kuraje: cututtukan kumburi masu yawa, nodules, ko duka biyun, da tabo, ciwan ƙuraje masu matsakaiciya wanda bai inganta tare da magani bayan watanni 6, ko duk wani ƙuraje wanda ke haifar da tsananin damuwa na hankali

Acne yawanci yana faruwa a sassan jikinka wanda yake da ƙwayoyin cuta, waɗanda ƙananan ƙwayoyin ke samar da mai waɗanda kwayar halitta ke shafar su. Wadannan suna wanzuwa a fuskarka, bayanka, kirjinka, wuyanka, da hannayenka na sama ().

Abubuwa masu tsanani na kuraje na iya haifar da lalacewa, tabo na dindindin na fata da kuma tsananin damuwa na motsin rai wanda zai haifar da baƙin ciki da janyewa daga yanayin zamantakewar ().

Kodayake yanayin ya fi yawa a lokacin ƙuruciya, zai iya ci gaba har ya girma, wasu kuma ma suna iya fuskantar shi duk rayuwarsu ().

Me ke kawo kuraje?

Abubuwan da ke haifar da cututtukan fata suna da rikitarwa kuma suna da yawa.

Hannun halittar mutum, jujjuyawar homonin da ke haifar da yawan sebum ko samar da mai daga ƙwayoyin cuta, kumburi, hauhawar jini, da mulkin mallaka na iya haifar da kuraje.

Hawan jini a jiki - ko zubar da kwayoyin halittar fata na gland da kuma babban sashi na gashin gashi kusa da bude pores - ana daukar sa a matsayin babban dalilin.

Wadannan kwayoyin halittar fata suna toshe pore dinsu kuma suna samar da abin da likita ke kira da microcomedone (7, 8).

Magungunan Propionibacterium (P. kuraje) wata kwayar cuta ce wacce take yawan girma akan fatarka.

A cikin mutanen da ke fama da kuraje, yana yin girma ba zato ba tsammani, wanda ke haifar da kumburi, lalacewar fata, hauhawar jini ta jiki, da canjin sebum ().

Har ila yau, Hormones suna taka muhimmiyar rawa wajen ci gaban ƙuraje, wanda shine dalilin da ya sa ake kiransa da "ƙurawar ƙwayar cuta." Yawanci yakan faru ne a lokacin samartaka saboda ƙaruwar matakan hodar jima'i yayin balaga, ba tare da la'akari da jinsi ba.

Hakanan mata suna fuskantar ƙuraje daga baya a rayuwa masu alaƙa da canjin yanayi yayin daukar ciki, kafin lokacin haihuwa, da lokacin amfani da ikon haihuwa na haihuwa ().

Kumburi da abinci ana tsammanin suna taka rawa kuma, kodayake wasu suna jayayya cewa cin abinci bai da mahimmanci. Duk da haka, akwai tabbaci mai ƙarfi cewa wasu canje-canje masu cin abinci suna haifar da babban canji game da maganin ƙuraje ().

Acne kuma ana iya haifar da shi ta wasu magunguna da kuma bayyanar da sinadarin aiki. Koyaya, ire-iren waɗannan cututtukan suna bambanta da kuraje vulgaris ().

Acne shine cututtukan fata wanda ya haifar da dalilai da yawa, gami da canjin yanayi, ƙwayoyin cuta, kumburi, hauhawar jini, da abinci.

Mafi kyawun nasihar abinci don sarrafa ƙuraje

Bincike ya nuna cewa canza wasu halaye masu cin abinci na iya rage alamun cututtukan fata.

Abubuwan da ke gaba sune mafi yawan hanyoyin da suka dogara da shaidar don magance kuraje ta hanyar abincinku.

Ku ci don ingantaccen tsarin kula da sikarin jini

Guji sauyin jujjuyawar jini ta hanyar bin tsarin abinci mai ƙarancin glycemic-index don sarrafa ƙuraje wata mahanga ce wacce ta sami ci gaba a duniyar kimiyya.

Matsakaicin glycemic index (GI) shine ma'aunin yadda a hankali ko sauri abinci ke narkar da matakan sukarin jininka.

Zaɓin abinci tare da babban GI, kamar soda, farin burodi, alawa, hatsi na sikari, da ice cream, suna haifar da canjin yanayi cikin sikari na jini kuma yana iya haifar da kuraje ().

Cin abinci mai sikari yana kara yawan insulin, wanda shine hormone wanda ke rufe suga daga jinin ku zuwa cikin kwayar ku inda za a iya amfani da shi don kuzari. Wannan yana motsa fitowar wasu kwayoyin hormones, kamar su haɓakar insulin kamar 1 (IGF-1).

Wannan haɓaka cikin homon ɗin yana haifar da hauhawar jini da kuma yawan samar da ruwan ɗim, wanda zai iya haifar da kuraje ().

Wasu nazarin sun nuna gagarumin ci gaba a cikin cututtukan fata a cikin mutanen da ke bin ƙananan GI, abinci mai gina jiki mai girma (,).

Abin da ya fi haka, kodayake kuraje sun yadu a cikin yawan mutanen Yammacin Turai wadanda ke bin kayan abinci masu yawa na GI da aka ɗora su da abinci mai zaƙi, yanayin yana faruwa ba safai ba a cikin jama'ar da ke cin abincin gargajiya waɗanda ba su haɗa da ingantaccen sugars ko abincin da aka sarrafa ba,,).

Sabili da haka, yankan abinci da abubuwan sha mai daɗi, da kuma keɓaɓɓiyar carbi, kamar su farar taliya, burodi, da farin burodi, na iya inganta alamun cututtukan ku.

Gwada yanke kiwo da whey protein

An sanya shi cewa madara da kayayyakin kiwo suna inganta ɓoyewar insulin da kuma samar da homon, kamar su IGF-1, wanda aka san shine babban mai ba da gudummawa ga ci gaban ƙuraje ().

Binciken nazarin 14 wanda ya hada da yara 78,529 da manya a cikin shekaru 7-30 sun gano cewa cin duk wani kayan kiwo, ciki har da madara, cuku, da yogurt - ba tare da la’akari da yawansa ko adadinsu ba - yana da nasaba da babbar barazanar kuraje ().

Wani sake nazarin karatun 9 a cikin mutane 71,819 ya nuna cewa mutanen da suka sha madara sun kasance 16% mafi kusantar samun kuraje fiye da waɗanda ba su sha ba ().

Hakanan, bincike ya nuna cewa cinye furotin na whey - furotin da aka samo daga madara - na iya alaƙa da cututtukan fata.

Studyaya daga cikin nazarin watanni 2 a cikin mutane 30 masu shekaru 18-45 ya lura cewa amfani da furotin na whey yana da alaƙa da farkon farawar fata ().

Yawancin nazarin shari'ar sun ba da rahoton ƙungiya tsakanin furotin whey da ƙuraje kamar haka,,,).

Ku ci mafi yawa cikakke, abinci mai gina jiki

Bin abinci mai-gina jiki, rage cin abinci mai kumburi shine ɗayan hanyoyin mafi kyau don magance da hana ƙuraje ta dabi'a. Ganin cewa kumburi yana haifar da ƙuraje, zaɓar abincin da zai rage kumburi yana da mahimmanci ().

Samun magungunan mai na Omega-3 mai ƙin kumburi, kamar kifin mai mai da chia tsaba, kan yiwuwar samun kitse mai yawa na omega-6 kamar canola da waken soya na iya rage alamun cututtukan fata (,,,).

Cika farantinka da kayan lambu da 'ya'yan itace kala-kala wata hanya ce ta magance kumburi da rage cututtukan fata. Waɗannan abinci suna ba da antioxidants masu ƙin kumburi da sauran mahimman abubuwan gina jiki masu tallafawa fata, kamar bitamin C, zuwa jikinku ().

La'akari da cewa kuraje suna da alaƙa ta kut da kut da kayan abinci na Yammacin duniya waɗanda suke cikin abinci mai sarrafawa, zaɓar abinci gaba ɗaya da iyakance ko guje wa samfuran da aka gyara sosai yana da mahimmanci yayin ƙoƙarin magance cutar ku ta fata ta hanyar abinci ().

Kula da sukarin jini, iyakancewa ko yanke madara da furotin whey, da kuma bin abinci gaba daya, cin abinci mai gina jiki wasu hanyoyi ne mafiya kyau don magance cututtukan fata a dabi'ance.

Abincin da za'a ci kuma a guji

Bincike ya nuna cewa abinci mai ladabi, kayayyakin kiwo, da abinci mai zaki da abubuwan sha na iya alaƙa da ci gaban ƙuraje kuma ya munana alamunsa.

Saboda haka, ya fi kyau a ci duka, abinci mai gina jiki.

Abinci da abubuwan sha don morewa

• Kayan lambu: broccoli, alayyafo, kale, barkono, zucchini, farin kabeji, karas, beets, da sauransu.
• 'Ya'yan itace: 'ya'yan itace,' ya'yan inabi, lemu, apples, cherries, ayaba, pears, inabi, peaches, da sauransu.
• Cikakken hatsi da kayan lambu mai laushi: Dankali mai dadi, quinoa, squash, butro, farro, shinkafa mai kasa, hatsi, buckwheat, da sauransu.
• Lafiya mai kyau: duka ƙwai, man zaitun, avocados, kwaya, tsaba, man goro, man kwakwa, da sauransu.
• Tsarin kiwo na tsire-tsire: madara cashew, madarar almond, madarar kwakwa, yogurt na kwakwa, da sauransu.
• Maɗaukakin furotin: kifin kifi, tofu, kaza, turkey, kwai, kifin kifi, da sauransu.
• Legumes: kaji, baƙar wake, wake, wake, da sauransu.
• Anti-mai kumburi ganye da kayan yaji: turmeric, kirfa, barkono baƙi, faski, tafarnuwa, ginger, cayenne, da sauransu.
• Abin sha marasa dadi: ruwa, ruwan walƙiya, koren shayi, shayi hibiscus, ruwan lemon tsami, da sauransu.

Abinci da abubuwan sha don gujewa

Ya kamata a guji kayayyakin kiwo, abinci mai ladabi, da abinci mai-sukari da abubuwan sha:

• Madara da kayayyakin kiwo: madara, cuku, yogurt, da sauransu.
• Abincin da aka sarrafa sosai: abinci mai sauri, abincin daskararre, sandunan cin abinci, hatsi mai zaƙi, kwakwalwan kwamfuta, abinci na microwave, farin burodi, da dai sauransu.
• Abin sha da kayan shaye-shaye: alewa, kek, soda, kukis, teburin sukari, abubuwan sha mai kuzari, kayan shaye shaye masu zaki, ruwan 'ya'yan itace, da dai sauransu.

Mafi kyawun abinci don ƙuraje yana kewaye da duka, abinci mai gina jiki waɗanda ke yaƙi da kumburi. Guji abinci mai sarƙaƙƙiya, abubuwa masu zaƙi, da madara.

Shin kari zai iya taimakawa wajen magance kuraje?

Bincike ya nuna cewa ƙarin abincinka tare da wasu bitamin, ma'adanai, da sauran mahaɗan na iya sauƙaƙe kuraje.

Acne yana da alaƙa da ƙananan matakan bitamin D

Nazarin ya danganta ƙananan matakan bitamin D da kuraje. Masu binciken sunyi tunanin cewa saboda abubuwan da ke dauke da kwayar bitamin mai karfi, rashi a cikin wannan sinadarin na iya kara kamuwa da cututtukan fata ().

Wani binciken da aka yi a cikin mutane 80 da ke fama da cututtukan fata da 80 masu kula da lafiya sun gano cewa an gano ƙarancin bitamin D a kusan 50% na mutane da yanayin, idan aka kwatanta da 23% kawai a cikin rukunin sarrafawa ().

Rashin daidaituwar Vitamin D shima an danganta shi da tsananin kuraje, kuma binciken da aka bi diddigin ya nuna cewa kari da 1,000 IU a kowace rana na bitamin D na tsawon watanni 2 ya inganta raunin kuraje a cikin mutanen da ke da ƙarancin wannan abinci mai gina jiki ().

Mai ba da likitan ku na iya ƙayyade ko kuna da ƙarancin bitamin D kuma ku ba da shawarar sashi mai dacewa.

Ana samun kariyar Vitamin D a cikin shaguna da kuma kan layi.

Green shayi na iya rage raunin kuraje

Green shayi yana dauke da sinadarin antioxidants kuma an nuna shi yana da tasiri mai tasiri game da kumburi ().

Bincike ya nuna cewa yin amfani da koren shayi na iya amfanar waɗanda ke da cutar kuraje.

Binciken da aka yi a cikin mata 80 da ke fama da ƙuraje masu matsakaici zuwa mai tsanani ya nuna cewa waɗanda suka taimaka da 1,500 MG na koren shayi tsawon makonni 4 sun sami raguwa mai yawa a cikin raunin kuraje, idan aka kwatanta da rukunin wuribo ().

Ana samun koren shayi mai yadu a ko'ina, amma ka tabbata kayi magana da mai baka kiwon lafiya kafin kokarin gwada sabon kari don magance fesowar ka.

Sauran kari da zasu taimaka

Baya ga bitamin D da koren shayin da aka cire, abubuwan kari masu zuwa na iya taimakawa rage alamun cututtukan fata:

• Man kifi. Wasu shaidu sun nuna cewa kari tare da mai na omega-3 mai arzikin mai na iya rage tsananin cutar kuraje a wasu mutane. Koyaya, sakamakon ya haɗu, tare da wasu mutane da ke fuskantar mummunan cututtuka ().
• B bitamin. Plementara tare da bitamin na B na iya amfanar wasu mutane da cututtukan fata. Duk da haka, injections masu yawa na B12 na iya haifar da kuraje a cikin wasu mutane (,,).
• Tutiya. An nuna alamun zinc na baka don inganta tsananin fata a cikin karatu da yawa, kuma tutiya tana taka muhimmiyar rawa wajen kiyaye lafiyar fata ().
• Vitex. Vitex agnus-castus, wanda aka fi sani da chasteberry, na iya rage fesowar kuraje kafin haila saboda iyawar sa na iya shafar wasu kwayoyin halittar, ciki har da estrogen. Duk da haka, ana buƙatar ƙarin bincike ().
• Barberry.Berberis vulgaris L. (barberry) yana da anti-mai kumburi da antibacterial Properties. Plementarawa tare da cirewar barberry na iya rage raunin kuraje a cewar wasu nazarin ().
• Kwayoyin rigakafi. Wasu bincike suna ba da shawara cewa maganin rigakafi na iya rage kumburin fata da sauran alamomin cututtukan fata, amma ana buƙatar ƙarin karatu don sanin ƙwayoyin cuta masu tasiri (,).
• CBD. Cannabidiol (CBD) yana da ƙwayoyin cuta mai saurin kumburi da antibacterial kuma an gano shi don rage kumburi da tsara samar da sebum a cikin ƙwayoyin fatar ɗan adam a cikin gwajin-tube tube ().

Vitamin D, koren shayin kore, bitamin B, da kuma tutiya sune wasu daga cikin abubuwanda zasu taimaka wa mutane masu fama da cutar fata.

Sauran la'akari

Baya ga bin lafiyayyen, abinci mai gina jiki da gwaji tare da abubuwan kari a sama, canza wasu al'amuran rayuwa na iya taimaka sarrafa feshin ku.

Shan sigari yana da alaƙa da cututtukan fata, tare da wasu batutuwan kiwon lafiya marasa iyaka, gami da kansar huhu da cututtukan zuciya. Yana da mahimmanci a daina shan sigari - ba wai kawai don rage alamun cututtukan ku ba amma kuma inganta lafiyar ku gaba ɗaya ().

Shan giya da yawa, rashin samun isasshen bacci, da kuma nuna damuwa an nuna sun taimaka ga ci gaban cututtukan fata da kuma kara bayyanar cututtuka ().

Skincare ma yana da mahimmanci wajen magance kuraje. Yi aiki tare da likitan likitan ku don samo mafi kyawun samfuran don bukatun ku, kamar yadda wasu kayan na iya aiki da kyau kan wasu nau'in fata amma ba wasu ba ()

Abubuwan salon rayuwa, kamar shan sigari, shan giya, damuwa, bacci, da kuma kula da fata, na iya shafar tsananin kuraje.

Layin kasa

Acne vulgaris cuta ce ta fata wacce ke shafar mutane da yawa na kowane zamani kuma yana iya tasiri ga lafiyarku.

Tare da maganin cututtukan fata na gargajiya, kamar magunguna, ana iya amfani da abinci azaman madadin, hanyar halitta don taimakawa sarrafa wannan yanayin.

Biye da abinci mai-gina jiki, yanke kiwo, da iyakance sugars sune ayyukan shaidu waɗanda zasu iya inganta alamun cututtukan fata.

Shan wasu sinadarai kamar su bitamin D da koren shayi, samun wadataccen bacci, barin shan sigari, da rage damuwa wasu hanyoyi ne masu lafiya na yaki da wannan cuta.

Gwada aan matakan da aka jera a cikin wannan labarin na iya haifar da ci gaba mai mahimmanci a cikin alamun cututtukan fata - da lafiyar ku gaba ɗaya.