Pārtikas produkti ar augstu B9 vitamīna saturu. Veselīga pārtika, folijskābes avoti. Skats no augšas ar kopēšanas vietu

Kāda ir patiesība par akne diētu?

Doctors have been telling us that has nothing to do with acne; but I’m afraid this is all about to change. Although there aren’t many studies in demonstrating the correlation between acne and food, there’s one interesting study done in Australia many years back. In 2007, the Australia’s Royal Melbourne Institute of (RMIT) University and Royal Melbourne Hospital Department of Dermatology conducted a test on two groups of guys.

Pētniecība

Vienai grupai tika dota zema glikēmiskā diēta, kas sastāvēja no liesas gaļas un pilngraudu produktiem. Cita grupa lietoja plašu pārtikas produktu ar augstu glikēmisko indeksu klāstu, kas līdzinājās tipiskam mūsdienu uzturam. To vidū bija gāzētie dzērieni, kartupeļu čipsi, baltmaize un uzkodas. Pēc 12 nedēļām puišiem ar zema glikēmiskā indeksa diētu akne samazinājās par 50%. Pamatojoties uz šī novērtējuma rezultātiem, varam novērot, ka pastāv cieša saikne starp pārtiku un pinnēm.

Labi zināt

Vai ir iespējams, ka, mainot uzturu, pinnes uzlabojas? Un kāpēc izvairīšanās no vienkāršajiem ogļhidrātiem var samazināt pūtītes? Kad jūs barojaties ar vairāk ogļhidrātu saturošiem pārtikas produktiem, jūsu glikozes līmenis asinīs krasi paaugstinās. Tas aktivizē aizkuņģa dziedzeri izdalīt vairāk insulīna, lai samazinātu glikozes līmeni asinīs. Palielinoties insulīna līmenim, tauku dziedzeri sāk ražot vairāk sebuma.

Sebums ir ādas dabiskais that keeps your skin hydrated and eliminates dead cells. It travels into the pores through hair follicles. When there is excessive sebum in the pores, the P.acnes will flourish and clog the hair follicles. Because of this, blackheads will grow. There’s another reason for the breakouts when consuming high glycemic foods. Insulin is one of those crucial hormones in the body. When there’s a spike in the insulin level, it is going to cause hormonal imbalance that also impacts other hormones. In cases like this, your androgen (male hormones) and growth hormones such as insulin-like growth factor 1 (IGF-1) will also rise. These hormones will cause your sebaceous glands to release more sebum that lead to acne.

faktors

How about lack in certain nutrients? Can this result in acne? According to Dr Susan C. Taylor, a dermatologist in New York, if you increase the consumption of healthful foods, it is going to help your skin. To put it differently, wholesome eating is needed for blemish-free skin. If you’re not eating enough healthy foods, then you might deprive your body of getting enough , C, E, B6, B12, B1, zinc, and iron. These are important in keeping your skin healthy and acne-free. You may be skeptical now.

Kā ikdienas veselīgs uzturs varētu uzlabot jūsu ādu? 2002. gadā tika veikts pētījums par Papua-Jaungvinejas un Paragvajas cilšu iedzīvotājiem. Pamatojoties uz dokumentiem, kas publicēti Dermatoloģijas arhīvā, šie cilvēki ēda tikai dabiskus pārtikas produktus, ko viņi uzkrāja džungļos un upēs. Pārsteidzoši, ka viņiem nebija pūtītes, iespējams, tāpēc, ka viņu uzturs bija bagāts ar šķiedrvielām un ar augstu uzturvērtību. Atšķirībā no tipiskā amerikāņu uztura var pamanīt, ka viņi nelietoja daudz saldo pārtikas produktu. Iespējams, aknes rašanās cēlonis ir jūsu uzturs. Tomēr ne katram cilvēkam būs tieši tādas pašas sekas. Dažiem slimniekiem var būt alerģija pret noteiktiem pārtikas produktiem, bet dažiem, lietojot tos pašus pārtikas produktus, pinnes var nebūt.

But you can be rest assured that a healthful diet can determine the status of your skin. If you take a look at your diet now, you’ll agree with me that many grains are processed. They’re lacking in and essential nutrients to the skin. Furthermore, you probably don’t consume enough fruits and vegetables each day to supply your body with enough number of antioxidants, minerals and vitamins. The rising part of processed foods in your eating habit, particularly those who have high degree of omega-6, will have a substantial negative influence on your skin.

Ko darīt?

Kā tikt galā ar uzturvielu trūkumu uzturā, lai jūsu āda būtu tīra? Acīmredzot jums būs jāizslēdz noteikti pārtikas produkti, kas, visticamāk, nepalīdzēs jūsu pinnēm, un jāiekļauj pārtikas produkti, kas labvēlīgi ietekmē ādu. Vispirms parunāsim par apstrādātiem pārtikas produktiem, jo lielāko daļu jūsu ikdienas pārtikas produktu galvenokārt veido apstrādāti pārtikas produkti. Vai jūs zināt, ka neapstrādātu un pārstrādātu pārtikas produktu molekulārā uzbūve nav identiska? Kad jūs ēdat apstrādātus pārtikas produktus, jūsu organisms domā, ka tie ir svešķermeņi.

The molecular structure of the processed foods has attracted about free radicals that are regarded as toxins. As a response, your will produce white blood cells for protection. In short, you will need to restrict the intake of processed foods. By so doing, you’ll be reducing the amount of free radicals in your system. Allow me to refer back to the Australian research above; When you decrease the consumption of high glycemic foods, your acne might improve. So, prevent any carbohydrate with a high glycemic index.

Foods such as donuts, french fries, white bread and breakfast should be cut from your diet list. What about sugar? Additionally it is a high glycemic load. So, abstain from any food which has refined sugar. Including candies, alcohol, carbonated and carbonated beverages. Remember sugar can raise your blood glucose level, which will trigger the production of hormones and insulin. This vicious cycle will cause more sebum to be generated, clogging your pores. Forget about dairy products. They might have a low glycemic load but they also contain plenty of hormones since the primary source comes from nursing cows.

Consuming dairy products can cause your androgen to grow and this will eventually cause acne. Avoid oils which are rich with omega-6 fatty acids particularly safflower, sunflower, sesame and corn oils. Too much omega-6 can lead to inflammation in the skin. If you did not already know, acne is an inflammatory reaction. As stated before, some victims have flare-ups after eating particular foods. The best way to spot those trigger foods is to maintain a journal. Monitor your skin condition once you have eaten certain foods for 24 hours. If that specific food causes breakouts, then avoid it.

Labi zināt!

You need protein for skin repair, effective detoxification of your liver and maintaining the hormone levels intact. Include salmon, lean beef, and whey protein in your diet. Since low-carb may prevent acne by restricting an insulin spike, you should increase the intake of vegetables and fruits. Not all carbohydrates are bad. You simply need to choose the ideal ones. Whole grains which contain complex carbs and a great deal of fiber such as millet, quinoa, brown rice, barley, rolled oats and buckwheat ought to be part your everyday diet. Furthermore, fibers are excellent in lowering the blood glucose level after meals.

Ēdiet daudz -rich foods that contain lots of Vitamin A and E. Blueberries, green , whole grains, green leafy vegetables, broccoli, chestnuts, acai berries, pomegranates, purple carrots and black grapes are among the top sources of these very important nutrients. Increase the consumption of omega-3 tādi pārtikas produkti kā lasis, skumbrija, anšovi, sardīnes, linsēklas, valrieksti un vakara prīmulas. Amerikāņu standarta uzturā omega-6 un omega-3 attiecība ir 20 pret 1. Lietojot vairāk omega-3 bagātu pārtiku, jūs varat samazināt šo starpību. Kā omega-3 var palīdzēt jūsu ādai? Omega-3 veicina ādas atjaunošanos, aizsargā šūnas no toksīniem, sekmē barības vielu uzsūkšanos šūnu līmenī un palīdz izvadīt no šūnām atkritumvielas.

Additionally, it includes a high number of anti-inflammatory agents like eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) to minimize the incidence of acne. Zinc is another important nutrient for skin. It helps to stabilize the hormonal levels that could be effective in controlling acne. Some of the best sources of zinc are oysters, lean meats, poultry and pumpkin. Always drink lots of . Water keeps your immune system functioning properly and modulates the removal of toxins. If you keep yourself hydrated your skin will look much better.