“Lëkura jonë është organi ynë më i madh dhe zakonisht është i pari që sinjalizon se diçka nuk është në rregull në trupin tonë,” thotë Cara Clark, pronare dhe nutricioniste kryesore e certifikuar e Cara Clark Nutrition.
“Mendoni aknet, njollat, ekzemën, skuqjet me gunga dhe më shumë. Unë gjithmonë i inkurajoj klientët e mi që ta marrin seriozisht mesazhin e tyre të lëkurës.” Ka kaq shumë faktorë që mund të ndikojnë në shfaqjen e akneve – si stresi, hormonet dhe alergjitë. Por ushqimet që hamë (dhe nuk hamë) mund të ndihmojnë lëkurën tonë pavarësisht nga shkaku kryesor”.
Shmangni: Nënproduktet e lopës
“Qumështi sot – dhe dua të them edhe nëse qumështi është organik – ka nivele më të larta të këtyre hormoneve të stresit të lopës, përfshirë kortizolin. Këto hormone të stresit shkaktojnë akne.”
Shmangni: ushqimet me indeks të lartë glicemik
“Sheqeri dhe qumështi kanë një lidhje të drejtpërdrejtë me shpërthimet e akneve,” na tha Eric Lovato, PA-C. “Ne rekomandojmë kufizimin ose eliminimin e plotë të ushqimeve me një indeks të lartë glicemik – veçanërisht, drithërat dhe qumështin, makaronat dhe ushqimet e tjera të përpunuara.” Ato shkaktojnë rritje të niveleve të insulinës, gjë që rrit nivelet e androgjenit dhe i bën gjëndrat tona dhjamore të prishen.
Shmangni: ushqimet që çlirojnë histamine
“Shembujt përfshijnë banane, avokado, patëllxhan, salcë soje dhe për disa njerëz agrume. Për të tjerët, është salcë kosi, peshk në det të thellë dhe madje edhe çokollatë. Ushqimet që kanë ose pararendës të histaminës ose nivele të larta të histaminës mund të bëjnë që pacienti me puçrra fytyre-rosacea të zhvillojë gunga të ngjashme me kosheret që marrin pak njolla të bardha në majë. Këto gunga përqendrohen rreth folikulave, dhe kjo është arsyeja pse ndonjëherë është konfuze, dhe dikush do të mendojë se ka puçrra klasike kur në të vërtetë ka akne-rosacea. Është e rëndësishme të jeni të vetëdijshëm se kjo klasë ushqimesh do të ndikojë tek aknet e të rriturve.”
Hani: ushqime anti-inflamatore
E kemi dëgjuar më parë, por duhet përsëritur: ka kaq shumë përfitime nga ngrënia e ushqimeve që luftojnë inflamacionin. “Nëse ke akne gjatë gjithë kohës, shkaku është inflamacioni, prandaj përfshini ushqime që luftojnë inflamacionin në dietën tuaj si perimet krucifere dhe ushqime të larta në acide yndyrore omega-3, si salmoni dhe të verdhat e vezëve,” tha Alisa Vitti.
Sidoqoftë, nëse keni tendencë të shpërtheni në akne para menstruacioneve, në të vërtetë dëshironi të shmangni ato perime kryqëzuese, sipas Vitti. (Ajo tha gjithashtu të anashkalojë farat e kungullit.) “Nëse shpërthen para menstruacioneve, shkaku është progesteroni i ulët dhe mund të përdorni ushqimin dhe mënyrën e jetesës për të mbështetur rritjen e progesteronit.”
Si përfundim:
SHMANGNI
- Nënproduktet e lopës
- Karbohidratet ose sheqernat e rafinuara (përfshirë orizin e bardhë dhe bukën e bardhë)
- Patate të bardha
- Ushqimet e përpunuara
HANI
- Ushqime që luftojnë inflamacionin si manaferrat dhe zarzavatet me gjethe
- Djathë dhie dhe djathë feta
- Ushqime të fermentuara si lakër turshi, kombucha, kimchi dhe miso
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