Lipheko tsa lapeng tse matla tsa 13 bakeng sa makhopho

Litaba

• Ke eng e bakang makhopho?
• 1. Sebelisa asene ea cider apole
• Mokhoa oa ho e sebelisa
• 2. Nka zinc tlatsetso
• 3. Etsa mask oa mahe a linotši le sinamone
• Mokhoa oa ho etsa maske oa mahe a linotsi le sinamone
• 4. Spot treat ka oli ea sefate sa tee
• Mokhoa oa ho e sebelisa
• 5. Tšela tee e tala letlalong la hao
• Mokhoa oa ho e sebelisa
• 6. Tlotsa hazel ea boloi
• Mokhoa oa ho e sebelisa
• 7. Ho monya metsi ka lekhala vera
• Mokhoa oa ho e sebelisa
• 8. Nka tlatsetso ea oli ea tlhapi
• 9. Exfoliate kamehla
• Mokhoa oa ho etsa mofero lapeng
• 10. Latela lijo tse tlaase tsa mojaro oa glycemic
• 11. Fokotsa lebese
• 12. Fokotsa khatello ea maikutlo
• Litsela tsa ho fokotsa khatello ea maikutlo
• 13. Ikoetlise kamehla
• Ntlha ea bohlokoa
• Lijo tsa Letlalo le Phetseng Hantle

Re kenyelletsa lihlahisoa tseo re nahanang hore li na le thuso ho babali ba rona. Haeba u reka ka lihokela tse leqepheng lena, re ka fumana khomishene e nyane. Ts'ebetso ea rona ke ena.

Makhopo ke e 'ngoe ea maemo a letlalo a atileng haholo lefatšeng, a amang batho ba ka bang 85% ba bacha lilemong).

Litšoantšo ke Gabriela Hasbun

Mefuta e tloaelehileng ea kalafo ea makhopho joaloka salicylic acid, niacinamide, kapa benzoyl peroxide e netefalitsoe e le tharollo e sebetsang ka ho fetisisa ea makhopho, empa e ka ba theko e phahameng ebile e na le litla-morao tse sa rateheng, joalo ka ho omella, bofubelu le ho teneha.

Sena se entse hore batho ba bangata ba shebe mekhoa ea ho phekola makhopho ka tlhaho lapeng. Ebile, phuputso e 'ngoe e fumane hore 77% ea bakuli ba makhopho ba lekile mekhoa e meng ea kalafo ea makhopho (2).

Lipheko tse ngata tsa lapeng ha li na tšehetso ea mahlale, mme lipatlisiso tse ling mabapi le katleho ea tsona lia hlokahala. Haeba u ntse u batla mekhoa e meng ea kalafo, leha ho le joalo, ho ntse ho na le likhetho tseo u ka li lekang.

Sengoliloeng sena se hlahloba litlhare tse 13 tse tsebahalang lapeng bakeng sa makhopho.

Ke eng e bakang makhopho?

Makhopho a sefahleho a qala ha masoba a letlalo a koaloa ke oli le lisele tsa letlalo tse shoeleng.

Pore ​​e 'ngoe le e' ngoe e hokahane le tšoelesa e sebaceous, e hlahisang ntho e mafura e bitsoang sebum. Sebum e eketsehileng e ka pata pores, e baka kholo ea baktheria e tsejoang e le Propionibacterium acnes, kapa P. acnes.

Lisele tsa hao tse tšoeu tsa mali lia hlasela P. acnes, e lebisang ho ruruheng ha letlalo le makhopho. Maemo a mang a makhopho a sefahleho a matla ho feta a mang, empa matšoao a tloaelehileng a kenyelletsa li-whiteheads, blackheads le lihloba.

Lintho tse ngata li ka kenya letsoho kholisong ea makhopho, ho kenyelletsa:

• liphatsa tsa lefutso
• lijo
• khatello ea maikutlo
• liphetoho tsa li-hormone
• tšoaetso

Kalafo e tloaelehileng ea bongaka ke eona e sebetsang haholo bakeng sa ho fokotsa makhopho. U ka leka litlhare tsa lapeng, leha ho hlokahala lipatlisiso tse ling mabapi le katleho ea tsona. Ka tlase ke litlhare tse 13 tsa lapeng bakeng la makhopho.

1. Sebelisa asene ea cider apole

Asene ea Apple cider e entsoe ka ho belisa cider ea apole, kapa lero le sa hloekisoang le tsoang liapoleng tse petelitsoeng.

Joalo ka li-vinegars tse ling, e tsebahala ka bokhoni ba eona ba ho loants'a mefuta e mengata ea libaktheria le li-fungus (, 4).

Asene ea Apple cider e na le liasiti tsa manyolo, joalo ka asiti ea citric, tse fumanoeng li bolaea P. acnes ().

Patlisiso e bontšitse hore asiti ea succinic, e leng acid e 'ngoe ea manyolo, e hatella ho ruruha ho bakoang ke P. acnes, e ka thibelang ho hlaseloa ().

Lactic acid, e leng asiti e 'ngoe ka asene ea apole cider, le eona e ka ntlafatsa ponahalo ea mabali a makhopho (, 8).

Le ha likarolo tse ling tsa asene ea apole cider li ka thusa makhopho, hajoale ha ho na bopaki bo tšehetsang ts'ebeliso ea eona molemong ona. Lingaka tse ling tsa dermatologists li eletsa khahlanong le ho sebelisa asene ea apole cider ho hang, kaha e ka halefisa letlalo.

Mokhoa oa ho e sebelisa

1. Kopanya asene ea cider asene le likarolo tse 3 tsa metsi (sebelisa metsi a mangata bakeng sa letlalo le thata).
2. Kamora ho hloekisa, ka bonolo tlotsa motsoako letlalong u sebelisa bolo ea k'hothone.
3. A re lule metsotsoana e 5-20, u itlhatsoe ka metsi ebe u omella.
4. Pheta ts'ebetso ena makhetlo a 1-2 ka letsatsi, kamoo ho hlokahalang.

Ho bohlokoa ho hlokomela hore ho sebelisa asene ea apole cider letlalong la hao ho ka baka ho cha le ho teneha. Haeba u khetha ho e leka, e sebelise hanyane ebe u e hlapolla ka metsi.

Li-organic tsa asene ea apole cider li ka thusa ho bolaea libaktheria tse bakang makhopho le ho fokotsa ponahalo ea mabali. Ho e sebelisa letlalong ho ka baka ho cha kapa ho teneha, ka hona e lokela ho sebelisoa ka hloko.

2. Nka zinc tlatsetso

Zinc ke phepo ea bohlokoa e bohlokoa bakeng sa kholo ea lisele, tlhahiso ea lihormone, metabolism le boits'ireletso ba mmele.

E batla e ithutiloe hantle ha e bapisoa le mekhoa e meng ea tlhaho ea makhopho.

Liphuputso li bonts'a hore batho ba nang le makhopho ba na le zinki maling a bona ho feta ba nang le letlalo le hlakileng ().

Liphuputso tse 'maloa li bontšitse hape hore ho nka zinc ka molomo ho ka thusa ho fokotsa makhopho.

Mohlala, tlhahlobo ea 2014 e fumane hore zinc e sebetsa haholo ho phekoleng makhopho a matla le a ho ruruha ho feta ho phekola makhopho a itekanetseng ().

Tekanyo e nepahetseng ea zinki bakeng sa makhopho ha e so ka e theoa, empa lithuto tse 'maloa tsa khale li hlokometse phokotso e kholo ea makhopho a sebelisang 30-45 mg ea zinc ea mantlha ka letsatsi (,, 13).

Elemental zinc e bolela palo ea zinki e teng ka har'a kompone. Zinc e fumaneha ka mefuta e mengata, 'me e na le li-zinc tsa mantlha tse fapaneng.

Zinc oxide e na le zinki ea mantlha ka ho fetisisa ho 80%.

Moeli o kaholimo o bolokehileng oa zinki ke 40 mg ka letsatsi, ka hona ho molemo hore o se ke oa feta palo eo ntle le haeba o le tlasa taolo ea ngaka.

Ho nka zinki e ngata haholo ho ka baka litlamorao, ho kenyelletsa bohloko ba mpeng le ho teneha ke mala.

Hape ke habohlokoa ho hlokomela hore ho sebelisa zinki letlalong ha hoa bontšoa hore hoa sebetsa. Sena se ka etsahala hobane zinc ha e kenelle hantle letlalong.

Batho ba nang le makhopho ba tloaetse ho ba le li-zinc tse tlase ho feta batho ba letlalo le hlakileng. Liphuputso tse 'maloa li bontša hore ho nka zinc ka molomo ho ka fokotsa makhopho.

3. Etsa mask oa mahe a linotši le sinamone

Mahe a linotši le sinamone li na le bokhoni ba ho loants'a libaktheria le ho fokotsa ho ruruha, e leng lintlha tse peli tse bakang makhopho (,).

Phuputso ea 2017 e fumane hore motswako oa mahe a linotši le sinamone makhapetla a hlahisitse lithibela-mafu khahlanong le P. acnes ().

Liphuputso tse ling li bontšitse hore mahe a linotši ka boeona a ka thibela kholo ea kapa ho bolaea P. acnes (17).

Le ha ho le joalo, ho fumana hona ha ho bolele hore mahe a linotši a phekola makhopho.

Phuputso e entsoeng ho batho ba 136 ba nang le makhopho e fumane hore ho tlotsa mahe a linotši letlalong kamora ho sebelisa sesepa sa antibacterial ho ne ho se na thuso ho phekoleng makhopho ho feta ho sebelisa sesepa ka boeona ().

Le ha thepa ea mahe a linotši le sinamone e loants'ang ho ruruha le likokoana-hloko e ka fokotsa makhopho, ho hlokahala lipatlisiso tse ling.

Mokhoa oa ho etsa maske oa mahe a linotsi le sinamone

1. Kopanya likhaba tse 2 tsa mahe a linotši le teaspoon e 1 ea sinamone ho etsa lekhapetla.
2. Kamora ho itlhoekisa, kenya sefahleho sefahlehong 'me u se siee metsotso e 10-15.
3. Hlatsoa mask ka botlalo 'me u omelle sefahleho sa hau.

Mahe a linotši le sinamone li na le li-anti-inflammatory le antibacterial. Li ka thusa ho fokotsa makhopho, empa ho hlokahala lithuto tse ling.

4. Spot treat ka oli ea sefate sa tee

Oli ea sefate sa tee ke oli ea bohlokoa e ntšitsoeng makhasi a Melaleuca alternifolia, sefate se senyane sa letsoalloa la Australia.

E tsebahala ka bokhoni ba eona ba ho loants'a libaktheria le ho fokotsa ho ruruha ha letlalo (,).

Ho feta moo, lithuto tse 'maloa li fumane hore ho tlotsa oli ea sefate sa tee letlalong ho ka fokotsa makhopho (,,).

Phuputso e 'ngoe e nyane e fumane hore, ha e bapisoa le benzoyl peroxide, bankakarolo ba sebelisang setlolo sa oli ea tee bakeng sa makhopho ba na le letlalo le sa omang haholo le ho teneha. Ba ile ba boela ba ikutloa ba khotsofetse haholo ke kalafo ().

Ka lebaka la hore lithibela-mafu tsa lihlooho le tsa molomo li ka baka ho hanyetsoa ha baktheria haeba li sebelisoa nako e telele bakeng sa makhopho, oli ea sefate sa tee e kanna ea nka sebaka se sebetsang hantle).

Oli ea sefate sa tee e matla haholo, kahoo lula u e hlapolla pele u e sebelisa letlalong la hao.

Mokhoa oa ho e sebelisa

1. Kopanya karolo e le 'ngoe ea oli ea tee le likarolo tse 9 tsa metsi.
2. Kenya sesepa sa k'hothone ka har'a motsoako ebe o se kenya libakeng tse amehileng.
3. Etsa kopo ea mongobo ha ho hlokahala.
4. Pheta ts'ebetso ena makhetlo a 1-2 ka letsatsi, kamoo ho hlokahalang.

Oli ea sefate sa tee e na le thepa e matla e khahlanong le baktheria le e khahlanong le ho ruruha. Ho e tlotsa letlalong ho ka fokotsa makhopho.

5. Tšela tee e tala letlalong la hao

Tee e tala e na le li-antioxidants tse ngata, 'me ho e noa ho ka matlafatsa bophelo bo botle.

E kanna ea thusa ho fokotsa makhopho. Sena se ka etsahala hobane li-polyphenols tse teeng e tala li thusa ho loants'a libaktheria le ho fokotsa ho ruruha, e leng lisosa tse peli tse kholo tsa makhopho ().

Ha ho na lipatlisiso tse ngata tse hlahlobang melemo ea ho noa tee e tala ha ho tluoa makhopho, mme lithuto tse ling lia hlokahala.

Phuputsong e le 'ngoe e nyane le basali ba 80, barupeluoa ba nkile 1,500 mg ea khalase ea tee e tala letsatsi le leng le le leng bakeng sa libeke tse 4. Qetellong ea phuputso, basali ba nkileng mokelikeli ba ne ba e-na le makhopho a manyane linkong tsa bona, likoteng le malomong a bona ().

Liphuputso li fumane hape hore ho noa tee e tala ho ka theola tsoekere maling le insulin, e leng lintho tse ka tlatsetsang nts'etsopele ea makhopho ().

Liphuputso tse ngata li bonts'a hape hore ho sebelisa tee e tala ka kotloloho letlalong ho ka thusa makhopho.

Patlisiso e bonts'a hore antioxidant e ka sehloohong tee e tala - epigallocatechin-3-gallate (EGCG) - e fokotsa tlhahiso ea sebum, e loana le ho ruruha ebile e thibela kholo ea P. acnes bathong ba nang le letlalo le nang le makhopho ().

Liphuputso tse ngata li fumane hore ho sebelisa tee e tala letlalong ho fokotsa haholo tlhahiso ea sebum le lihloba ho ba nang le makhopho (, 30, 31).

U ka reka litlolo le litlolo tse nang le tee e tala, empa ho bonolo feela ho iketsetsa motsoako lapeng.

Mokhoa oa ho e sebelisa

1. Tee e tala ea metsi a belang metsing a belang a 3-4.
2. Lumella tee hore e pholile.
3. U sebelisa bolo ea k'hothone, tšela tee letlalong la hao kapa u e tšele ka botlolong ea spray ho e tšela.
4. E lumelle hore e ome, ebe u e hlatsoa ka metsi ebe u omella letlalo la hao.

U ka eketsa makhasi a tee a setseng ho mahe a linotši mme u etse mask.

Tee e tala e na le li-antioxidants tse ngata tse thusang ho loants'a libaktheria le ho fokotsa ho ruruha. Liphuputso tse ling li bontša hore ho sebelisa tee e tala letlalong ho ka fokotsa makhopho.

6. Tlotsa hazel ea boloi

Hazel ea moloi e ntšoa makhapetla le makhasi a shrub ea boloi ba Amerika Leboea, Hamamelis virginiana. E na le li-tannin, tse nang le thepa e matla ea antibacteria le anti-inflammatory (, 33).

Ke ka hona e sebelisetsoang ho phekola maemo a pharalletseng a letlalo, ho kenyeletsoa dandruff, eczema, methapo ea varicose, ho chesa, matetetso, ho longoa ke likokoanyana le makhopho.

Hajoale, ho bonahala ho na le lipatlisiso tse fokolang haholo ka bokhoni ba hazel ea boloi ba ho phekola makhopho ka kotloloho.

Phuputsong e 'ngoe e nyane e tšehelitsoeng ke k'hamphani ea tlhokomelo ea letlalo, batho ba 30 ba nang le makhopho a bonolo kapa a itekanetseng ba sebelisitse kalafo ea sefahleho ea mehato e meraro habeli ka letsatsi bakeng sa libeke tse 6.

Boloi ba moloi e ne e le e 'ngoe ea metsoako mohato oa bobeli oa kalafo. Boholo ba bankakarolo ba bile le ntlafatso e kholo makhopong a bona qetellong ea thuto ().

Patlisiso e boetse e fana ka maikutlo a hore hazel ea boloi e ka loants'a libaktheria mme ea fokotsa ho teneha hoa letlalo le ho ruruha, ho ka tlatsetsang makhopho (,,).

Mokhoa oa ho e sebelisa

1. Kopanya khaba e le 1 ea makhapetla a hazel le senoelo se le seng sa metsi ka sekotlolo se senyenyane.
2. Koahela boloi ba boloi metsotso e 30 ebe u tlisa motsoako ho pheha setofong.
3. Fokotsa ho emisa ebe o pheha, o koahetse, metsotso e 10.
4. Tlosa motsoako mocheso 'me o lule fatše metsotso e 10 hape.
5. Hlakola 'me u boloke mokelikeli ka har'a setshelo se koetsoeng.
6. Etsa kopo ea ho hloekisa letlalo u sebelisa bolo ea k'hothone makhetlo a 1-2 ka letsatsi, kapa kamoo u lakatsang.

Ho bohlokoa ho hlokomela hore mefuta e lokiselitsoeng khoebong e kanna ea se na li-tannin, kaha hangata li lahleha ts'ebetsong ea distillation.

Reka hazel inthaneteng.

Ho sebelisa letlalo la boloi letlalong ho ka fokotsa ho teneha le ho ruruha. Ho ka ba molemo ho batho ba nang le makhopho, empa lipatlisiso tse ling lia hlokahala.

7. Ho monya metsi ka lekhala vera

Aloe vera ke semela sa tropike seo makhasi a sona a hlahisang gel e hlakileng. Hangata jele e kenyelletsoa ho litlolo, litlolo, mafura le sesepa.

E tloaetse ho sebelisoa ho phekola ho ruruha, makhopho, ho chesa le maemo a mang a letlalo. Ha e sebelisoa letlalong, aloe vera gel e ka thusa ho folisa maqeba, ho phekola ho chesa le ho loantša ho ruruha (38).

Aloe vera e na le salicylic acid le sebabole, tseo ka bobeli li sebelisoang haholo kalafong ea makhopho. Lipatlisiso li fumane hore ho sebelisa salicylic acid letlalong ho fokotsa makhopho (39,,,).

Liphuputso tse 'maloa li boetse li bonts'itse ha aloe vera gel, ha e kopantsoe le lintho tse ling tse kang tretinoin cream kapa oli ea sefate sa tee, e ka ntlafatsa makhopho (,).

Ha lipatlisiso li bontša ts'episo, melemo e khahlano le makhopho ea lekhala ka boeona e hloka lipatlisiso tse ling tsa mahlale.

Mokhoa oa ho e sebelisa

1. Senya khalase ea semela sa lekhala ka khaba.
2. Sebelisa gel ka kotloloho ho hloekisa letlalo joalo ka setlolo se khathollang.
3. Pheta makhetlo a 1-2 ka letsatsi, kapa kamoo ho lakatsoang.

U ka reka le aloe vera gel lebenkeleng, empa etsa bonnete ba hore ke lekhala le hloekileng ntle le lisebelisoa tse ekelitsoeng.

Ha e sebelisoa letlalong, aloe vera gel e ka thusa ho folisa maqeba, ho phekola ho chesa le ho loantša ho ruruha. Ho ka ba molemo ho batho ba nang le makhopho, empa lipatlisiso tse ling lia hlokahala.

8. Nka tlatsetso ea oli ea tlhapi

Omega-3 fatty acids ke mafura a phetseng hantle a fanang ka melemo e mengata ea bophelo bo botle.

U tlameha ho fumana mafura ana lijong tsa hau, empa lipatlisiso li bonts'a hore batho ba bangata ba jang lijo tse tloaelehileng tsa Bophirimela ha ba li lekane ().

Lioli tsa tlhapi li na le mefuta e 'meli e meholo ea omega-3 fatty acids - eicosapentaenoic acid (EPA) le docosahexaenoic acid (DHA).

Maemo a phahameng a EPA le DHA a bontšitsoe a fokotsa lisosa tsa ho ruruha, tse ka fokotsang kotsi ea makhopho ().

Phuputsong e 'ngoe, batho ba 45 ba nang le makhopho ba fuoe omega-3 fatty acid e tlatsetsang e nang le EPA le DHA letsatsi le letsatsi. Kamora libeke tse 10, makhopho a tsona a fokotsehile haholo ().

Ha ho na tlhahiso e khethehileng ea letsatsi le letsatsi ea omega-3 fatty acids. Tataiso ea Lijo ea 2015-2020 bakeng sa MaAmerika e khothaletsa hore batho ba baholo ba phetseng hantle ba je ho pota 250 mg ea EPA le DHA tse kopaneng letsatsi ka leng ().

U ka fumana mafura a omega-3 ka ho ja salmon, sardine, li-anchovies, walnuts, peo ea chia le peo ea folaxe ea fatše.

Ithute haholoanyane ka li-supplement tsa oli ea tlhapi.

Lioli tsa tlhapi li na le mefuta e 'meli e meholo ea omega-3 fatty acids - EPA le DHA. Ho nka tlatsetso ea oli ea tlhapi ho ka thusa ho fokotsa makhopho.

9. Exfoliate kamehla

Exfoliation ke mokhoa oa ho tlosa karolo e kaholimo ea lisele tsa letlalo tse shoeleng. U ka sebelisa lik'hemik'hale ho fihlela sena, kapa ua ntša mochini ka mokhoa o sebelisang borashe kapa mofero ho tlosa lisele ().

Ho ntša mafura ho ka ntlafatsa makhopho ka ho tlosa lisele tsa letlalo tse koalang masoba.

E kanna ea etsa hore kalafo ea makhopho bakeng sa letlalo e sebetse hantle ka ho e lumella hore e phunyeletse botebo, hang ha karolo e kaholimo-limo ea letlalo e tlosoa.

Hajoale, lipatlisiso mabapi le exfoliation le bokhoni ba eona ba ho phekola makhopho li na le moeli.

Liphuputso tse ling li bontša hore microdermabrasion, e leng mokhoa oa ho ntša mafura, e ka ntlafatsa ponahalo ea letlalo, ho kenyelletsa le linyeoe tse ling tsa makhopho a makhopho (,).

Phuputsong e le 'ngoe e nyane, bakuli ba 38 ba nang le makhopho ba fumane kalafo e robeli ea microdermabrasion nako le beke. Barupeluoa ba nang le mabali a makhopho ba bontšitse lintlafatso tse latelang kalafo ().

Phuputso e 'ngoe e nyane e fumane hore kalafo ea microdermabrasion ea beke le beke e thusitse ho hlasimolla letlalo ().

Le ha liphetho tsena li bontša hore ho tlosoa ka ntle ho ka ntlafatsa bophelo bo botle ba letlalo le ponahalo, ho hlokahala lipatlisiso tse ling mabapi le makhopho.

Ho na le lihlahisoa tse fapaneng tsa exfoliation tse fumanehang, empa u ka etsa mofero lapeng u sebelisa tsoekere kapa letsoai.

Hlokomela hore exfoliation ea mochini, joalo ka lihlahla tse hlabang kapa borashe, e ka halefisa ebile ea senya letlalo. Kahoo, lingaka tse ling tsa dermatologists li khothaletsa ho ntšoa ha lik'hemik'hale ka bonolo ka lihlahisoa tsa salicylic- kapa glycolic-acid.

Haeba u khetha ho leka exfoliation ea mochini, etsa bonnete ba hore u silila letlalo la hau ka bonolo ho qoba ho le senya.

Mokhoa oa ho etsa mofero lapeng

1. Kopanya likarolo tse lekanang tsa tsoekere (kapa letsoai) le oli ea coconut.
2. Ka bonolo itlotsa letlalo ka motsoako 'me u hlatsoe hantle.
3. Exfoliate hangata kamoo ho lakatsoang, ho fihlela hang ka letsatsi.

Exfoliation ke mokhoa oa ho tlosa karolo e kaholimo ea lisele tsa letlalo tse shoeleng. E ka fokotsa ponahalo ea mabali le 'mala, empa lipatlisiso tse ling li hloka ho etsoa ka bokhoni ba eona ba ho phekola makhopho.

10. Latela lijo tse tlaase tsa mojaro oa glycemic

Kamano lipakeng tsa lijo le makhopho e bile ngangisano ka lilemo.

Lipatlisiso li bontša hore lintho tse amanang le phepo, joalo ka insulin le index ea glycemic, li kanna tsa amahanngoa le makhopho ().

Lethathamo la lijo tsa glycemic (GI) ke tekanyo ea hore na e nyolla tsoekere ea mali kapele hakae.

Ho ja lijo tse phahameng tsa GI ho baka spike ka insulin, e kanna ea eketsa tlhahiso ea sebum. Ka lebaka leo, lijo tse phahameng tsa GI li ka ama nts'etsopele le ho tiea ha makhopho.

Lijo tse nang le index e phahameng ea glycemic li kenyelletsa lijo tse sebetsitsoeng tse kang:

• bohobe bo bosoeu
• lino-mapholi tse tsoekere
• mahobe
• donuts
• liphaphatha
• lipompong
• lijo-thollo tsa tsoekere tse tsoekere

Lijo tse nang le index e tlase ea glycemic li kenyelletsa:

• litholoana
• meroho
• limela tsa linaoa
• linate
• lithollo tse ntlafalitsoeng kapa tse sa sebetsoang haholo

Phuputsong e le 'ngoe, batho ba 66 ba ile ba latela lijo tse tloaelehileng kapa tse tlase tsa glycemic. Kamora libeke tse 2, batho ba jang lijo tse tlase tsa glycemic ba ne ba na le maemo a tlase a insulin-joalo ka kholo ea kholo-1 (IGF-1), hormone e amehang nts'etsopele ea makhopho ().

Phuputso e ngoe ho batho ba 64 e fumane hore ba nang le makhopho a mmele a itekanetseng kapa a matla ba ja lijo tse nang le lik'habohaedreite tse ngata le mojaro o phahameng oa glycemic ho feta ba se nang makhopho ().

Liphuputso tsena tse nyane li fana ka maikutlo a hore lijo tse tlase tsa glycemic li ka thusa ba nang le letlalo le nang le makhopho. Ho hlokahala lithuto tse ling tse kholoanyane, tse telele.

Ho ja lijo tse phahameng tsa glycemic ho ka eketsa tlhahiso ea sebum mme ha kenya letsoho ho makhopho. Ho hlokahala lipatlisiso tse ling ho fumana hore na lijo tse tlase tsa glycemic li ka phekola kapa tsa thusa ho thibela makhopho.

11. Fokotsa lebese

Likamano lipakeng tsa lebese le makhopho li baka likhang haholo.

Lebese le lihlahisoa tsa lebese li na le lihormone tse kang IGF-1, e amanang le makhopho. Lihormone tse ling ka lebeseng li ka baka liphetoho tsa lihormone mme tsa lebisa ho makhopho ().

Phuputso e 'ngoe ho batho ba lilemo li 10 ho isa ho 24 e fumane hore ho noa lebese le felletseng matsatsi a mararo kapa ho feta beke ka' ngoe ho ne ho amahanngoa le makhopho a mahareng kapa a matla.

Phuputsong e 'ngoe ho kenyeletsoa barupeluoa ba 114, ba nang le makhopho ba fumanoe ba noa lebese le leholo haholo ho feta batho ba se nang makhopho ().

Ka lehlakoreng le leng, phuputso e amanang le batho ba baholo ba fetang 20000 ha ea ka ea fumana kamano lipakeng tsa tšebeliso ea lebese le makhopho ().

Barupeluoa ba ile ba itlaleha lithutong tsena, kahoo lipatlisiso tse ling li hloka ho etsoa ho theha kamano ea 'nete ea lisosa.

Qetellong, litlhahlobo tse 'maloa tsa lipatlisiso li khothalelitse kamano lipakeng tsa tšebeliso ea lebese le makhopho (,).

Kamano lipakeng tsa lebese le makhopho li hloka boithuto bo tsoelang pele.

Liphuputso tse ling li fumane kamano e ntle lipakeng tsa ho noa lebese le makhopho. Ho fokotsa tšebeliso ea lebese le lebese ho ka thusa ho thibela makhopho, empa ho hlokahala lipatlisiso tse ling.

12. Fokotsa khatello ea maikutlo

Kamano lipakeng tsa khatello ea maikutlo le makhopho ha e utloisisoe ka botlalo. Lihormone tse lokolloang nakong ea khatello ea maikutlo li ka eketsa tlhahiso ea sebum le ho ruruha, ho mpefatsa makhopho ().

Ho imeloa kelellong ho ka ama libaktheria tsa ka mpeng mme ha baka ho ruruha 'meleng oohle, o ka amanang le makhopho ().

Ho feta moo, khatello ea maikutlo e ka liehisa ho fola ha leqeba, ho ka fokotsang ho lokisoa ha liso tsa makhopho ().

Liphuputso tse ngata li fumane kamano pakeng tsa khatello ea maikutlo le makhopho (,,).

Leha ho le joalo, e 'ngoe le e' ngoe ea lithuto tsena e ne e le nyane, kahoo ho hlokahala lipatlisiso tse ling.

Phuputso e 'ngoe ho barupeluoa ba 80 ha ea ka ea fumana kamano lipakeng tsa khatello ea kelello le makhopho. Leha ho le joalo, e hlokometse hore ho tiea ha makhopho ho kanna ha amana le bokhoni ba batho ba ho sebetsana le khatello ea maikutlo ().

Mekhoa e meng ea ho phomola le ho fokotsa khatello ea maikutlo e ka ntlafatsa makhopho, empa lipatlisiso tse ling li hloka ho etsoa ().

Litsela tsa ho fokotsa khatello ea maikutlo

• fumana boroko bo eketsehileng
• ho ikoetlisa
• itloaetse yoga
• thuisa
• ho hema haholo

Lihormone tse lokolloang nakong ea khatello ea maikutlo li ka mpefatsa makhopho. Ho fokotsa khatello ea maikutlo ho ka thusa ho ntlafatsa makhopho.

13. Ikoetlise kamehla

Ha ho na lipatlisiso tse nyane ka litlamorao tsa boikoetliso ho makhopho. Leha ho le joalo, boikoetliso bo ama ts'ebetso ea 'mele ka litsela tse ka thusang ho ntlafatsa makhopho.

Mohlala, boikoetliso bo khothaletsa phallo ea mali e phetseng hantle. Keketseho ea phallo ea mali e thusa ho fepa lisele tsa letlalo, tse ka thusang ho thibela le ho folisa makhopho.

Ho ikoetlisa ho boetse ho bapala karolo ea li-hormone le taolo (,).

Liphuputso tse 'maloa li bontšitse hore boikoetliso bo ka fokotsa khatello ea maikutlo le matšoenyeho, tseo ka bobeli li ka tlatsetsang nts'etsopele ea makhopho (,,).

Lefapha la Bophelo le Litšebeletso tsa Botho la U.S. le khothaletsa batho ba baholo ho fumana boikoetliso ba ho ikoetlisa ka metsotso e 150 le ho etsa mesebetsi ea koetliso ea matla matsatsi a mabeli ka beke ().

Sena se ka kenyelletsa ho tsamaea, ho hloa lithaba, ho matha le ho phahamisa litšepe.

Ho ikoetlisa ho ama lintlha tse 'maloa tse ka ntlafatsang makhopho. Tsena li kenyelletsa ho khothaletsa phallo ea mali e phetseng hantle le ho thusa ho fokotsa khatello ea maikutlo.

Ntlha ea bohlokoa

Makhopho a sefahleho ke bothata bo tloaelehileng ka mabaka a 'maloa.

Litsebi lia lumela hore kalafo e tloaelehileng e joalo ka salicylic acid, niacinamide, kapa benzoyl peroxide e ntse e sebetsa ka ho fetisisa, leha ba bang ba ka teneha.

Batho ba bangata ba khetha ho leka litlhare tsa tlhaho. Bongata ba litlhare tsa makhopho ha li so bonts'oe hore li sebetsa hantle tleleniking, empa li fumaneha joalo ka mekhoa e meng ea kalafo.

Leha ho le joalo, u kanna ua batla ho bona ngaka ea letlalo haeba u na le makhopho a matla.

Bala sengoloa sena ka Sepanish.

Lijo tsa Letlalo le Phetseng Hantle