Lijo tse Ntle le Li-Supplements bakeng sa Acne Vulgaris (Hormonal Acne)

Litaba

• Acne vulgaris ke eng?
• Ke eng e bakang makhopho?
• Malebela a matle ka ho fetisisa a ho laola makhopho
• Ja bakeng sa taolo e nepahetseng ea tsoekere maling
• Leka ho seha protheine ea lebese le whey
• Ja haholo lijo tse nang le phepo e ngata
• Lijo tseo u lokelang ho li ja le ho li qoba
• Lijo le lino tse monate ho natefeloa
• Lijo le lino tse lokelang ho qojoa
• Na litlatsetso li ka thusa ho phekola makhopho?
• Makhopo a amahanngoa le maemo a tlase a vithamine D.
• Tee e tala e ka fokotsa liso tsa makhopho
• Lisebelisoa tse ling tse ka thusang
• Mehopolo e meng
• Ntlha ea bohlokoa

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.

Haeba u na le makhopho, ha u mong. Makhopho a makhopho - a tsejoang ka hore ke makhopho - a ama batho ba ka bang 80% ka nako e ngoe lipakeng tsa lilemo tse 11 le 30 (,,,).

Makhopho, haholo-holo makhopho a batho ba baholo, hangata ho thoe ke makhopho a li-hormone. Lihormone, hammoho le lintlha tse ling tse ngata, ho kenyelletsa libaktheria, ho se tloaelehe ha lisele tsa letlalo, liphatsa tsa lefutso le khatello ea kelello, li bapala karolo ea ho hola ha tsona.

Le ha boemo bona bo phekoloa ka meriana, maemo a bophelo, ho kenyeletsoa le lijo tsa hau, a ka bapala karolo e matla ho laoleng le ho fokotsa matšoao.

Sengoliloeng sena se lekola phepo e nepahetseng bakeng sa makhopho, ho kenyeletsoa lijo tse lokelang ho jeoa le ho qojoa, hammoho le litlatsetso tse ka thusang.

Acne vulgaris ke eng?

Makhopho a makhopho, kapa makhopho, ke lefu la letlalo le khetholloang ke li-blackheads, whiteheads, ho ruruha, rashes, letlalo le khubelu, 'me ka linako tse ling liso tse tebileng.

E hlophisitsoe ho latela boima ba eona ():

• Makhopho a bonolo: lisosa tse sa cheleng, lisosa tse fokolang tsa ho ruruha, kapa ka bobeli
• Acne e itekanetseng: liso tse ngata tsa ho ruruha, maqhutsu a linako tse ling - maqeba a thata, a bohloko, kapa ka bobeli, le mabali a bobebe
• Makhopho a maholo: liso tse ngata tsa ho ruruha, maqhutsu, kapa bobeli, le makhopho, maqoqomete a sa khaotseng a sa ntlafalang kalafo kamora likhoeli tse 6, kapa makhopho a mang a bakang khatello e kholo ea kelello

Makhopho a sefahleho hangata a hlaha likarolong tsa 'mele oa hau tse nang le litšoelesa tse sebaceous, e leng litšoelesa tse nyane tse hlahisang oli tse susumetsoang ke lihormone. Tsena li teng sefahlehong sa hao, mokokotlong, sefubeng, molaleng le matsohong a kaholimo ().

Liketsahalo tse matla tsa makhopho li ka lebisa ho senyeheng ha 'mele, lebali le sa feleng letlalong le khatello ea maikutlo e matla e ka lebisang ho khatello ea maikutlo le ho ikhula maemong a sechaba ().

Leha boemo bona bo atile haholo lilemong tsa bocha, bo ka tsoela pele ho ba motho e moholo, mme ba bang ba ka ba ba bo fumana bophelo bohle ba bona ().

Ke eng e bakang makhopho?

Lintho tse lebisang makhopho li rarahane ebile li sebetsa ka bongata.

Boemo ba liphatsa tsa lefutso, ho fetoha ha li-hormone ho lebisang ho sebum e ngata kapa tlhahiso ea oli ho tsoa litšoelesa tsa sebaceous, ho ruruha, follicular hyperkeratinization le bokoloniale ba baktheria li ka baka makhopho.

Ho latela hyperkeratinization - kapa ho tšolla ho sa tloaelehang ha lisele tsa letlalo tsa litšoelesa tse sebaceous le karolo e kaholimo ea methapo ea moriri haufi le ho buloa ha pores - ho nkuoa e le sesosa se ka sehloohong.

Lisele tsena tsa letlalo li koala pore ebe li theha se boleloang ke bongaka e le microcomedone (7, 8).

Propionibacterium acnes (P. acnes) ke baktheria e atisang ho hola letlalong la hao.

Ho batho ba nang le makhopho, e hola ka mokhoa o sa tloaelehang, e lebisang ho ruruheng, ho senyeha ha letlalo, follicular hyperkeratinization le phetoho ea sebum ().

Lihormone le tsona li bapala karolo ea bohlokoa kholisong ea makhopho, ke ka lebaka leo hangata ho thoeng ke "makhopho a li-hormone." E etsahala haholo nakong ea bocha ka lebaka la keketseho ea lihormone tsa thobalano nakong ea bohlankana, ho sa tsotelehe bong.

Basali le bona ba ba le makhopho hamorao bophelong a amanang le ho fetoha hoa li-hormone nakong ea bokhachane, pele ho nako ea ho ilela khoeli le ha ba sebelisa thibelo ea bokhachane ().

Ho nahanoa hore ho ruruha le ho ja li ka ba le karolo, leha ba bang ba pheha khang ea hore ho ja ha ho bohlokoa hakaalo. Leha ho le joalo, ho na le bopaki bo matla ba hore liphetoho tse ling tsa phepo li etsa phapang e kholo kalafong ea makhopho ().

Makhopo a ka boela a bakoa ke meriana e itseng le ho pepeseha ha lik'hemik'hale mosebetsing. Leha ho le joalo, mefuta ena ea makhopho e fapane le acne vulgaris ().

Makhopo ke lefu la letlalo le bakoang ke mabaka a mangata, ho kenyeletsoa liphetoho tsa lihormone, libaktheria, ho ruruha, hyperkeratinization le phepo.

Malebela a matle ka ho fetisisa a ho laola makhopho

Lipatlisiso li bontšitse hore ho fetola mekhoa e meng ea ho ja ho ka fokotsa haholo matšoao a makhopho.

Tse latelang ke litsela tse thehiloeng bopaking ba ho laola makhopho ka ho ja.

Ja bakeng sa taolo e nepahetseng ea tsoekere maling

Ho qoba ho feto-fetoha ha tsoekere maling ka ho latela phepo e tlase ea glycemic-index ho laola makhopho ke khopolo e le 'ngoe e seng e matlafetse lefatšeng la mahlale.

Index ea glycemic (GI) ke tekanyo ea hore na lijo li hlaba butle kapa kapele hakae likhahla tsa tsoekere ea mali.

Ho khetha lijo tse nang le GI e phahameng, joalo ka soda, bohobe bo bosoeu, lipompong, lijo-thollo tse tsoekere le ice cream, ho baka ho fetoha ho hoholo ha tsoekere maling mme ho ka mpefatsa makhopho ().

Ho ja lijo tse nang le tsoekere ho eketsa insulin, e leng hormone e ntšang tsoekere maling a hao le liseleng tsa hau moo e ka sebelisoang bakeng sa matla. Sena se hlohlelletsa ho lokolloa ha lihormone tse ling, joalo ka insulin kholo e ts'oanang le kholo ea 1 (IGF-1).

Keketseho ena ea lihormone e lebisa ho hyperkeratinization le tlhahiso e fetelletseng ea sebum, e ka mpefatsang makhopho ().

Liphuputso tse ling li bonts'itse ntlafatso e kholo ea makhopho ho batho ba latelang li-GI tse tlase, lijo tse nang le protheine e phahameng (,).

Ho feta moo, leha makhopho a atile ho baahi ba Bophirima kamora ho ja lijo tse phahameng tsa GI tse jereng lijo tse nang le tsoekere, boemo bona bo etsahala ka seoelo ho baahi ba jang lijo tsa setso tse sa kenyelletseng tsoekere e ntlafalitsoeng kapa lijo tse phehiloeng (,).

Ka hona, ho seha lijo tse nang le tsoekere le lino tse tahang, hammoho le li-carb tse ntlafalitsoeng, joalo ka li-pasta tse tšoeu, liphaphatha le bohobe bo bosoeu, ho ka ntlafatsa matšoao a makhopho.

Leka ho seha protheine ea lebese le whey

Ho phatlalalitsoe hore lebese le lihlahisoa tsa lebese li khothaletsa sephiri sa insulin le tlhahiso ea lihormone, joalo ka IGF-1, e tsejoang e le seabo se seholo ho nts'etsopele ea makhopho ().

Tlhahlobo ea lithuto tse 14 tse kenyelletsang bana le batho ba baholo ba 78,529 ba lilemo li 7-30 ba fumane hore ho kenoa ha lihlahisoa tsa lebese, ho kenyeletsoa lebese, chisi le yogurt - ho sa tsotelehe makhetlo le bongata - ho ne ho amahanngoa le kotsi e kholo ea makhopho ().

Tlhahlobo e 'ngoe ea lithuto tse 9 ho batho ba 71,819 e bonts'itse hore batho ba noang lebese ba na le menyetla e 16% ea ho ba le makhopho ho feta ba neng ba sa ().

Ka mokhoa o ts'oanang, lipatlisiso li bonts'a hore ho ja whey protein - protheine e tsoang lebeseng - ho ka amahanngoa le makhopho.

Phuputso e le 'ngoe ea likhoeli tse 2 ho batho ba 30 ba lilemo li 18-45 e hlokometse hore ts'ebeliso ea protheine ea whey e hokahane le ho qala ha makhopho ().

Liphuputso tse ngata tsa linyeoe li tlaleha kamano pakeng tsa whey protein le makhopho hape (,,).

Ja haholo lijo tse nang le phepo e ngata

Ho latela lijo tse matlafatsang tse matlafatsang, ke e 'ngoe ea litsela tse molemohali tsa ho phekola makhopho ka tlhaho. Kaha ho ruruha ho baka makhopho, ho khetha lijo tse fokotsang ho ruruha ho bohlokoa ().

Ho khetha mafura a omega-3 a khahlanong le ho ruruha, joalo ka tlhapi e mafura le peo ea chia, ho feta mehloli e mafura ea omega-6 e nang le mafura a kang canola le oli ea soya e ka fokotsa matšoao a makhopho (,,,).

Ho tlatsa poleiti ea hau ka meroho le litholoana tse mebala-bala ke tsela e 'ngoe ea ho kokobetsa ho ruruha le ho fokotsa matšoao a makhopho. Lijo tsena li fana ka li-antioxidants tse khahlanong le ho ruruha le limatlafatsi tse ling tsa bohlokoa tse tšehetsang letlalo, joalo ka vithamine C, 'meleng oa hau ().

Ha re nahana hore makhopho a sefahleho a amana haholo le lijo tsa Bophirimela tse nang le lijo tse ntlafalitsoeng, ho khetha lijo tse felletseng le ho fokotsa kapa ho qoba lihlahisoa tse ntlafalitsoeng ho bohlokoa ha o leka ho phekola makhopho a hao ka lijo ().

Ho laola tsoekere ea mali, ho fokotsa kapa ho seha liprotheine tsa lebese le Whey, le ho latela lijo tse nang le phepo e ngata, ke tse ling tsa mekhoa e metle ea ho phekola makhopho a tlhaho.

Lijo tseo u lokelang ho li ja le ho li qoba

Phuputso e bonts'a hore lijo tse ntlafalitsoeng, lihlahisoa tsa lebese le lijo le lino tse tsoekere li ka amahanngoa le nts'etsopele ea makhopho le ho mpefatsa matšoao a eona.

Ka hona, ho molemo ho ja lijo tse felletseng, tse matlafatsang.

Lijo le lino tse monate ho natefeloa

• Meroho: broccoli, spinach, kale, pelepele, zucchini, cauliflower, lihoete, li-beet, jj.
• Litholoana: monokotsoai, litholoana tsa morara, lilamunu, liapole, cherries, libanana, lipere, morara, liperekisi, joalo-joalo.
• Lihlahisoa tsohle le meroho e nang le starchy: Litapole tse monate, quinoa, squash ea butternut, farro, raese e sootho, oats, buckwheat, jj.
• Mafura a phetseng hantle: mahe kaofela, oli ea mohloaare, li-avocado, linate, lipeo, li-butter butter, oli ea coconut, jj.
• Mefuta e meng ea lebese e itšetlehileng ka limela: lebese la cashew, lebese la almonde, lebese la kokonate, yoghurt ea kokonate, jj.
• Protheine ea boleng bo holimo: salemone, tofu, khoho, Turkey, mahe, tlhapi ea khofu, jj.
• Lijo tsa linaoa: likhoho, linaoa tse ntšo, lensisi, linaoa tsa liphio, jj.
• Litlama tse khahlanong le ho ruruha le linoko: turmeric, sinamone, pepere e ntšo, parsley, konofolo, ginger, cayenne, jj.
• Lino tse sa tsoekere: metsi, metsi a phatsimang, tee e tala, tee ea hibiscus, metsi a sirilamunu, jj.

Lijo le lino tse lokelang ho qojoa

Lihlahisoa tsa lebese, lijo tse ntlafalitsoeng, le lijo le lino tse nang le tsoekere e phahameng li lokela ho qojoa:

• Lihlahisoa tsa lebese le lebese: lebese, chisi, yogurt, jj.
• Lijo tse ntlafalitsoeng haholo: lijo tse potlakileng, lijo tse hoammeng, mekoallo ea lijo, lijo-thollo tse tsoekere, li-chips, lijo tsa microwave, bohobe bo bosoeu, jj.
• Lipompong le lino tse tsoekere: lipompong, kuku, soda, cookies, tsoekere tafoleng, lino tse tahang, lino-mapholi tse tsoekere, lero jj.

Lijo tse ntle ka ho fetisisa tsa makhopho li amana le lijo tse matlafatsang tse loantšang ho ruruha. Qoba lijo tse tsoetsoeng haholo, lintho tse tsoekere le lebese.

Na litlatsetso li ka thusa ho phekola makhopho?

Lipatlisiso li bontša hore ho tlatselletsa lijo tsa hau ka livithamini, liminerale le metsoako e meng ho ka fokotsa makhopho.

Makhopo a amahanngoa le maemo a tlase a vithamine D.

Liphuputso li hokahantse vithamine D e tlase maemong a makhopho. Bafuputsi ba bolela hore ka lebaka la litšobotsi tse matla tsa vithamine tse khahlanong le ho ruruha, khaello ea phepo ena e ka mpefatsa matšoao a makhopho ().

Phuputso ho batho ba 80 ba nang le makhopho le li-control tse phetseng hantle tse 80 e fumane hore khaello ea vithamine D e fumanoe ho batho ba ka bang 50% ba nang le boemo bona, ha e bapisoa le 23% feela sehlopheng sa taolo ().

Ho haella ha vithamine D ho ne ho boetse ho tsamaellana le ho tiea ha makhopho, mme boithuto bo latelang bo bontšitse hore ho tlatselletsa le 1,000 IU ka letsatsi ea vithamine D bakeng sa likhoeli tse 2 ho ntlafalitse liso tsa makhopho ho batho ba neng ba haelloa ke phepo ena ().

Mofani oa hau oa bongaka a ka tseba hore na o haelloa ke vithamine D mme a khothaletsa tekanyetso e loketseng ea tlatsetso.

Lisebelisoa tsa vithamine D li fumaneha haholo mabenkeleng le inthaneteng.

Tee e tala e ka fokotsa liso tsa makhopho

Tee e tala e na le li-antioxidants tse matla 'me e bonts'itsoe hore e na le litlamorao tse matla tse khahlano le ho ruruha ().

Lipatlisiso li bontša hore ho tlatselletsa ka tee e tala ho ka tsoela ba nang le makhopho.

Phuputso e entsoeng ho basali ba 80 ba nang le makhopho a mahareng le a matla e bontšitse hore ba tlatselitseng ka 1,500 mg ea tlhotla ea tee e tala bakeng sa libeke tse 4 ba bile le phokotso e kholo ea maqeba a makhopho, ha a bapisoa le sehlopha sa placebo ().

Tlhahiso ea tee e tala e fumaneha hohle, empa etsa bonnete ba hore u bua le mofani oa tlhokomelo ea bophelo pele u leka tlatsetso e ncha ho phekola makhopho a hao.

Lisebelisoa tse ling tse ka thusang

Ntle le vithamine D le tlhotla ea tee e tala, litlatsetso tse latelang li ka thusa ho fokotsa matšoao a makhopho.

• Oli ea litlhapi. Bopaki bo bong bo fana ka maikutlo a hore ho tlatselletsa ka oli ea tlhapi e ruileng ea omega-3 ho ka fokotsa ho tiea ha makhopho ho batho ba bang. Leha ho le joalo, liphetho li tsoakane, le batho ba bang ba nang le matšoao a mpefetseng ().
• Li-vithamine tsa B. Ho tlatsetsa ka livithamini tsa B ho ka thusa batho ba bang ka makhopho. Leha ho le joalo, liente tse phahameng tsa B12 li ka baka makhopho ho batho ba bang (,,).
• Zinki. Lisebelisoa tsa zinc tsa molomo li bontšitsoe ho ntlafatsa ho tiea ha makhopho lithutong tse 'maloa,' me zinc e bapala karolo ea bohlokoa ho boloka bophelo bo botle ba letlalo ().
• Tlosa. Vitex agnus-castus, e tsejoang hape e le chasteberry, e ka fokotsa makhopho pele e ilela khoeli ka lebaka la bokhoni ba eona ba ho ama lihormone tse ling, ho kenyeletsoa estrogen. Leha ho le joalo, lipatlisiso tse ling lia hlokahala ().
• Barberry.Berberis vulgaris L. (barberry) e na le li-anti-inflammatory le antibacterial. Ho tlatselletsa ka mokelikeli oa barberry ho ka fokotsa haholo lisosa tsa makhopho ho latela liphuputso tse ling ().
• Li-probiotics. Phuputso e 'ngoe e fana ka maikutlo a hore li-probiotic li ka fokotsa ho ruruha ha letlalo le matšoao a mang a makhopho, empa lithuto tse ling lia hlokahala ho fumana mefuta e sebetsang ka ho fetisisa (,).
• CBD. Cannabidiol (CBD) e na le thepa e matla e khahlanong le ho ruruha le likokoana-hloko mme e fumanoe e fokotsa ho ruruha le ho laola tlhahiso ea sebum liseleng tsa letlalo la motho thutong ea li-test-tube ().

Vithamine D, tlhotla ea tee e tala, livithamini tsa B le zinc ke tse ling tsa litlatsetso tse ka thusang batho ba nang le makhopho.

Mehopolo e meng

Ntle le ho latela lijo tse matlafatsang tse nang le limatlafatsi le ho leka lisebelisoa tse kaholimo, ho fetola mabaka a mang a bophelo ho ka thusa ho laola makhopho a hao.

Ho tsuba ho amana haholo le makhopho, hammoho le litaba tse ling tse ngata tsa bophelo bo botle, ho kenyeletsoa mofetše oa matšoafo le lefu la pelo. Ho bohlokoa ho tlohela ho tsuba - eseng feela ho fokotsa matšoao a makhopho empa hape le ho ntlafatsa bophelo ba hau ka kakaretso ().

Ho noa joala haholo, ho se robale ka ho lekaneng, le ho imeloa kelellong ho bontšitsoe hore ho tlatsetsa kholisong ea makhopho le ho mpefatsa matšoao ().

Ho hlokomela letlalo le hona ho bohlokoa ho phekoleng makhopho. Sebetsa le dermatologist ea hau ho fumana lihlahisoa tse ntle bakeng sa litlhoko tsa hau ka bomong, joalo ka ha lihlahisoa tse ling li ka sebetsa hantle mefuteng e itseng ea letlalo empa eseng tse ling ()

Lintho tsa bophelo, joalo ka ho tsuba, ts'ebeliso ea joala, khatello ea maikutlo, ho robala le tlhokomelo ea letlalo, li ka ama matla a makhopho.

Ntlha ea bohlokoa

Makhopho a makhopho ke lefu la letlalo le amang batho ba bangata ba lilemo tsohle mme le ka ama bophelo ba hau ba maikutlo.

Hammoho le kalafo ea makhopho a setso, joalo ka meriana, lijo li ka sebelisoa e le mokhoa o mong, oa tlhaho oa ho thusa ho laola boemo bona.

Ho latela lijo tse nang le phepo e ngata, ho khaola lebese, le ho fokotsa tsoekere e ekelitsoeng ke litloaelo tse thehiloeng bopaking tse ka ntlafatsang matšoao a makhopho.

Ho nka lisebelisoa tse ling tse kang vithamine D le ho ntša tee e tala, ho robala ka ho lekaneng, ho khaotsa ho tsuba le ho fokotsa khatello ea maikutlo ke litsela tse ling tse nepahetseng tsa ho loants'a lefu lena.

Ho leka likeletso tse 'maloa tse thathamisitsoeng sehloohong sena ho ka lebisa ntlafatsong e kholo matšoao a makhopho - le bophelo ba hau ka kakaretso.