Zakudya zisanu ndi ziwiri zomwe zimateteza ziphuphu ndikukupatsani khungu labwino

Kodi mumadziwa kuti mapiritsi omwe amasokoneza kukongola kwa nkhope yanu amatha kutha potsatira zakudya zopatsa thanzi komanso zosavuta, mumadziwa kuti chakudya chanu chatsiku ndi tsiku ndi chomwe chimayambitsa zovuta zonse zomwe zimawonekera pankhope yanu, tiyeni tiphunzire lero za zakudya zisanu ndi ziwiri zomwe chotsani ziphuphu zakumaso ndikuwonetsa kuwala ndi nyonga ya khungu lanu

1- Zakudya zopanda shuga
Kafukufuku wambiri akuwonetsa kuti kudya zakudya zokhala ndi shuga wambiri kumatha kuletsa kapena kukonza ziphuphu, ndipo mu kafukufuku wina wofalitsidwa mu Journal of the American Academy of Dermatology, ofufuza adapeza kuti kudya zakudya zokhala ndi shuga wokhala ndi mapuloteni ambiri, kwa masabata a 12, kungathandize kuchiza. vuto la ziphuphu zakumaso mwa amuna.

2 - Zinc
Kafukufuku akusonyeza kuti kudya zakudya zokhala ndi zinc wochuluka kungathandize kupewa komanso kuchiza ziphuphu.
Zinc ndi mchere wofunikira pazakudya kuti ukhale wathanzi komanso umathandizira kuwongolera kagayidwe kazakudya ndi kuchuluka kwa mahomoni.

3 - Vitamini A ndi E
Pakafukufuku yemwe adasindikizidwa mu Journal of Dermatological Toxicology, ofufuza adapeza kuti kuchepa kwa vitamini A ndi vitamin E kumalumikizidwa ndi ziphuphu zambiri, kotero anthu omwe ali ndi vutoli amatha kuchichotsa powonjezera kudya kwawo zakudya zokhala ndi zopatsa mphamvu ziwirizi. mavitamini.
Zakudya zokhala ndi vitamini A ndi kaloti, mbatata, letesi, cantaloupe, ndi zina zotero, ndipo zakudya zokhala ndi vitamini E zimaphatikizapo amondi, sipinachi, mapeyala, mbatata ndi mafuta a mpendadzuwa.

4 - Omega-3 mafuta acids
Omega-3 fatty acids ndi mtundu wamafuta athanzi omwe amapezeka m'mapuloteni a zomera ndi nyama, monga flaxseeds, walnuts, mbewu za chia, mpunga wakuthengo, mazira a nsomba, ndi zina.
Ma acid awa amathandizira kuchepetsa kutupa komwe kumakhudzana ndi ziphuphu, choncho ndi bwino kutenga 2000 mg ya mafuta a omega-3 patsiku kwa omwe akudwala ziphuphu.
5 - Ma probiotics

Kafukufuku wofufuza adapeza kuti ma probiotics kapena mabakiteriya opindulitsa amagwira ntchito pochepetsa kutupa m'matumbo, zomwe zingathandize kuchepetsa ziphuphu, chifukwa mabakiteriya am'mimba amayambitsa kutupa kwa gawo lililonse la thupi, zomwe zimayambitsa ziphuphu.
Mabakiteriya opindulitsa m'thupi amatha kuwonjezereka mwa kudya zakudya monga yogurt, chokoleti chakuda, pickles, ndi zina.

6 - Madzi
Madzi amadzimadzi amathandiza kulimbitsa khungu, chifukwa ali ndi anti-inflammatory and antioxidant elements.
Zodzaza ndi phytonutrients, zipatso ndi ndiwo zamasamba zimathandiza kumanga ndi kukonza khungu lothandizira collagen wosanjikiza ndi minofu yolumikizana, yomwe imathandiza kuchepetsa ziphuphu ndi ziphuphu.
Zakudyazi zimaphatikizapo madzi a broccoli, madzi a mpiru, madzi a phwetekere, madzi a papaya, madzi a mavwende ndi madzi a chinanazi, chifukwa zonse zili ndi sulfure, zomwe zimalimbana ndi ziphuphu.

7 - tiyi wobiriwira
Chifukwa chokhala ndi ma antioxidants ambiri, tiyi wobiriwira amathandizira kupewa ziphuphu, popeza ma antioxidants amathandizira kuwononga mabakiteriya omwe amayambitsa ziphuphu.
Tiyi wobiriwira alinso ndi anti-inflammatory properties zomwe zimathandiza kuchepetsa kufiira komwe kumachitika chifukwa cha kutupa komwe nthawi zambiri kumachitika chifukwa cha ziphuphu.