"Do you get acne if you eat too much sweets?"
"I ate two boxes of instant noodles last night and got pimples this morning. I fell! "
"I heard that drinking milk will cause acne, which scares me to drink water."
Usually, there are all kinds of opinions about acne and diet, such as what is too greasy and spicy, toxins accumulated in the stomach and intestines, and things that get angry in the hair, but I have to say that most of them are nonsense and lack the judgment of epidemiological investigation.
You can't eat what you can't eat, and all kinds of specious statements are really confusing. If you say that acne is really cured, forget it, but sometimes taboos are useless. After three seconds of heartbreak, I decided to give up myself-
Who can tell me: how to eat acne muscles!
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1. What can and can't be eaten?
First of all, I want to tell you a desperate news: some people grow up without acne or gain weight, which is individual difference. But most acne muscles are inevitably affected by diet.
At present, scientific research has found that the two main enemies of acne muscle diet are high-sugar diet and dairy products.
1. high-sugar diet
High-sugar food will lead to a rapid increase in blood sugar, and the pancreas will secrete a lot of insulin to lower blood sugar. When the liver senses insulin secretion, it will up-regulate insulin-like growth factor (IGF 1) and down-regulate insulin-binding protein 3(IGFBG3) to regulate blood sugar level, which will eventually lead to hyperkeratosis of epidermis and increased sebum secretion, thus leading to acne.
IGF 1 (literally translated as "insulin-like growth hormone-1"): As the name implies, it is to promote the action of insulin, accelerate cell division, promote the differentiation of keratinocytes and accelerate the keratinization process.
IGFBG3 (insulin binding protein 3): It binds to IGF 1 to avoid tissue overgrowth.
2. Is milk drinkable?
You really can't drink too much.
A. Milk contains many active androgen precursors, such as DHEA, androstenedione and dihydrotestosterone, which are considered to be related to acne.
B Milk itself contains active IGF- 1. Even after pasteurization, high levels of IGF- 1 can still be detected.
C the main protein component in milk is casein, the content of which is as high as 80%, and the remaining 20% is whey protein. Whey protein is the main component to promote insulin secretion, and casein has a strong role in promoting IGF- 1 secretion.
D. Except cheese, pure milk (including skim milk) and all other dairy products have a strong role in promoting insulin secretion.
3. Fat: Why does the western diet grow acne?
There is a very interesting phenomenon. After studying abroad or immigrating to western countries, many China people began to eat all kinds of western food, and began to face the disfigurement process of acne! And you also found that the incidence of acne in westerners is very high, which actually has a very important relationship with their diet structure.
Western diets are high in calories, and a large part of them are high glycemic index foods (in the United States, 47% of energy intake comes from high glycemic index foods such as refined bread, hamburgers, potato chips and cola). Moreover, the intake ratio of fatty acids in western-style diet is 10-20: 1, and that in non-western-style diet is 2: 1.
This shows that acne is not only related to high-sugar diet, but also related to fatty acid intake. It is found that omega-6 fatty acids can trigger inflammatory reaction, while omega-3 fatty acids can resist inflammation.
The proportion of fatty acids ingested by human body is unbalanced, which is easy to cause inflammation. Therefore, increasing the intake of omega-3 fatty acids can play an anti-inflammatory role. The main food sources are walnuts, flaxseed and deep-sea fish such as salmon, tuna and sardines.
4. High salt diet
Although there is no research showing that excessive diet will lead to acne, my high salt intake will cause edema, and the edema in the funnel of hair follicle will press the hair follicle wall, leading to the blockage of the opening of sebaceous gland, and poor oil excretion will lead to acne.
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Second, the recommended diet
My attitude: in fact, I am very similar to the subject, because I was under the double pressure of study and work in my junior year. Busy will lead to less exercise, less sleep, increased appetite, weight gain and great pressure, which is an infinite cycle. This year, my acne has been good and bad, and my weight fluctuated to 15 kg.
Moreover, most people are takeaway parties after work: heavy oil and salt are basically rice and meat, and the intake of vegetables is seriously insufficient.
Skin problems such as acne and dull skin are actually caused by staying up late, heavy work pressure, insufficient exercise and irregular diet. Therefore, office workers should reflect three times a day: stay up late? Do you sit for a long time without exercise? Don't eat well?
But only office workers know the hard work of office workers. They have to work overtime. But the diet is indeed the easiest to adjust, and it may be difficult to change it at once, so don't worry, slowly replace unhealthy food first, do a good job in daily diet, and then talk about health preservation.
■ Stick to it and you will see effective dietary advice.
Low-sugar diet: reduce the intake of refined carbohydrates, such as rice, white bread, cakes, biscuits and so on. It is naturally best to replace or mix white rice with brown rice or quinoa, but if there is no condition, common grains such as cereals, potatoes and sweet potatoes can also be used instead of rice as the staple food. If you like bread as the staple food, choose whole wheat bread. Eating more vegetables and less meals, and eating a bite of rice can also reduce the intake of white rice, thus reducing the glycemic index. Anyway, it starts with eating less white rice.