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ニキビは脂性肌ができやすそうですが、大人ニキビは乾燥が原因でできます。
乾燥するとターンオーバー乱れ、古い角質が蓄積して毛穴がふさがり、毛穴に皮脂がたまってニキビになります。
アクネ菌が繁殖すると炎症を起こして赤ニキビに発展します。
乾燥の原因の一つが偏った食事です。
バランスがよい食事をしていればターンオーバーが正常に行われて、肌の保湿成分の細胞間脂質などが作られのですが、バランスが悪いを続けていると肌の原料不足でターンオーバーが乱れてしまいます。
特に意識して摂りたいのがタンパク質です。
肌はタンパク質で構成されています。
タンパク質が多く含まれている食品は、肉・魚・卵・乳製品・大豆などですが、肉や乳製品には飽和脂肪酸が多く含まれていて、飽和脂肪酸を過剰に摂取すると皮脂分泌が活発になるので、魚や大豆などからもタンパク質を摂取しましょう。
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アミノ酸スコアが違うので、動物性と植物性の両方から摂ります。
魚にはターンオーバーに必要で艶やかな肌を作るオメガ3が豊富に含まれているのでおすすめです。
ニキビを治すためには、毎食タンパク質を摂取する必要があります。
朝はあまりお腹が空かなかったり時間がなくて朝食を抜く方が少なくありません。
時間がないときなどは、手早く食べられるヨーグルトや豆乳がおすすめです。
少しずつ食べる習慣をつけていると、お腹が空いて朝食を食べられるようになってきます。
昼は単品メニューになりがちなので、いろいろなものが食べられる定食を選んだり、コンビニの場合は豆腐やささみをプラスするなどしてタンパク質を補いましょう。
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