Toidud, mis sisaldavad palju B9-vitamiini. Tervislik toit, foolhappe allikad. Ülaltvaade koopiaruumiga

Mis on tõde akne dieedi kohta?

Arstid on meile rääkinud, et toidul pole aknega midagi pistmist, kuid kardan, et see kõik hakkab muutuma. Kuigi akne ja toidu vahelist seost tõestavaid uuringuid ei ole palju, on üks huvitav uuring, mis tehti Austraalias aastaid tagasi. 2007. aastal viisid Austraalia Kuninglik Melbourne'i Tehnoloogiainstituudi (RMIT) ülikool ja Royal Melbourne'i haigla dermatoloogia osakond läbi testi kahe grupi meestega.

Teadusuuringud

Ühele rühmale anti madala glükeemilisusega dieet, mis koosnes tailihast ja täisteraviljadest. Teine rühm tarbis laias valikus kõrge glükeemilise indeksiga toiduaineid, mis sarnanesid tüüpilisele kaasaegsele toidule. Nende hulka kuulusid limonaadijoogid, kartulikrõpsud, valge leib ja suupisted. Pärast 12 nädalat vähenes madala glükeemilise indeksiga dieeti pidavate poiste akne 50% võrra. Selle hindamise tulemuse põhjal võime täheldada, et toidu ja akne vahel on tugev seos.

Hea teada

Kas on võimalik, et toitumise muutmine parandab teie aknet? Ja miks lihtsate süsivesikute vältimine võib vähendada sõrmikute esinemissagedust? Kui toidate end kõrgemate süsivesikutega, tõuseb teie veresuhkru tase järsult. See aktiveerib teie kõhunäärme, et vabastada rohkem insuliini, et vähendada veresuhkru taset. Suurenev insuliinitase paneb rasunäärmeid tootma rohkem rasu.

Sebum is the skin’s natural oil 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 bacteria 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.

Toitumisfaktor

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 vitamin A, C, E, B6, B12, B1, zinc, and iron. These vitamins are important in keeping your skin healthy and acne-free. You may be skeptical now.

How would a daily healthy diet enhance your skin? A study was done on the tribal people in Papua New Guinea and Paraguay in 2002. Based on the documents in the Archives of Dermatology, these people ate only natural foods which they accumulated in the jungle and rivers. Surprisingly, they didn’t have some acne, probably because their diet was rich in fibers and high in nutritional value. Unlike the typical American diet, you notice that they did not consume a lot of sugary foods. You may blame your diet to the reason for acne. However, not every one will experience the exact same effects. Some sufferers may be allergic to certain foods while some may have no acne with the very same foods.

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 fiber 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.

Mida teha?

Kuidas siis toime tulla toitainete puudusega oma dieedis, et teil oleks selge nahk? Ilmselt peate välistama teatud toidud, mis tõenäoliselt ei aita teie akne tekkele, ja lisama toidud, mis on teie nahale kasulikud. Räägime kõigepealt töödeldud toiduainetest, sest suurim osa teie igapäevasest toidust on peamiselt töödeldud toidud. Kas sa tead, et toore ja töödeldud toidu molekulaarne paigutus ei ole identne? Kui te sööte töödeldud toitu, arvab teie keha, et need on võõrad sissetungijad.

Töödeldud toiduainete molekulaarstruktuur on meelitanud ligi vabu radikaale, mida peetakse toksiinideks. Vastusena toodab teie immuunsüsteem kaitseks valgeid vereliblesid. Lühidalt öeldes peate piirama töödeldud toiduainete tarbimist. Sellega vähendate vabade radikaalide hulka oma süsteemis. Lubage mul viidata tagasi eespool toodud Austraalia uuringule; Kui te vähendate kõrge glükeemilisusega toiduainete tarbimist, võib teie akne paraneda. Niisiis, vältige mis tahes süsivesikuid, millel on kõrge glükeemiline indeks.

Foods such as donuts, french fries, white bread and breakfast cereals 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 vegetable 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.

Hea teada!

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.

Eat loads of antioxidant-rich foods that contain lots of Vitamin A and E. Blueberries, green tea, 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 fatty acid foods like salmon, mackerel, anchovies, sardines, flax seeds, walnuts and evening primrose. In the American Standard Diet, the proportion of omega-6 into omega-3 is 20 to 1. By eating more omega-3 rich foods, you can close the gap. How can omega-3 benefit your skin? Omega-3 assists in skin renewal, protects the cells from toxins, boosts nutrient absorption at the cellular level and aids in elimination of cellular waste substances.

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. Water keeps your immune system functioning properly and modulates the removal of toxins. If you keep yourself hydrated your skin will look much better.