喝牛奶會長痘痘嗎？打破迷思讓妳放心喝牛奶！長痘痘原來是這回事

苼莛生技雜誌 > Body > 喝牛奶會長痘痘嗎？打破迷思讓妳放心喝牛奶！長痘痘原來是這回事
  • 24 2 月, 2023
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「喝牛奶會長痘痘嗎？」

這個問題在我這幾年諮詢時重複率最高，會有這個說法是因為有學者發表「在飲食的選擇要避開會刺激 mTORC1 的成分」。

痘痘的形成

「喝牛奶會長痘痘嗎？」打破迷思讓妳放心喝牛奶！長痘痘原來是這回事

2012年發表於《皮膚內分泌學》期刊的paper認為 mTORC1 是導致痘痘冒出的原因。皮膚科醫生建議痘痘患者調整飲食習慣，去降低體內 mTORC1 的活性，一但身體 mTORC1 變多，就會造成「皮膚細胞延伸凸起」，同時讓皮脂旺盛、角質代謝異常，從而導致皮膚毛孔阻塞，形成痘痘。若加上臉部沒有潔淨乾淨，就會讓皮膚表層本來就存在的痤瘡桿菌感染發炎。

會活化 mTORC1 的飲食習慣

「喝牛奶會長痘痘嗎？」打破迷思讓妳放心喝牛奶！長痘痘原來是這回事

1.常吃蛋糕、甜點或者喝含糖飲料

高醣飲食會使身體分泌大量的胰島素，活化 mTORC1，讓皮脂腺分泌旺盛。胰臟分泌的胰島素和 IGF-1 還會刺激卵巢和睪丸組織合成雄激素，而雄激素又會去活化 mTORC1，形成惡性循環。

「喝牛奶會長痘痘嗎？」打破迷思讓妳放心喝牛奶！長痘痘原來是這回事

2.常吃油炸食物

便當裡的炸雞腿炸魚還有炸豬排、鹹酥雞等。這些食物含有許多對我們心血管不好的壞油，其中 Omega-6 會促使發炎相關物質產生，造成身體發炎。例如:白三烯 B4(Leukotriene B4)，會去調控皮脂合成，只要油脂分泌太多，就非常容易爆痘。

「喝牛奶會長痘痘嗎？」打破迷思讓妳放心喝牛奶！長痘痘原來是這回事

3.飽和脂肪和反式脂肪

飽和脂肪和反式脂肪也會一起活化 mTORC1 路徑反式脂肪是「被人工氫化處理過的植物油」，把它們拿來當作奶油使用，製作糕點、點心等等，可以讓成品存放很久，吃進身體後會刺激皮脂合成，使原本油性肌膚雪上加霜，痘痘更加嚴重。

「喝牛奶會長痘痘嗎？」打破迷思讓妳放心喝牛奶！長痘痘原來是這回事

4.脫脂/低脂牛乳與乳製品牛奶

這類奶製品會產生類似「高升糖指數碳水化合物」的效應。牛奶中20%由「乳清蛋白」構成，乳清蛋白主要由「支鏈胺基酸」組成，會增加類胰島素生長因子、刺激胰島素過度分泌，導致角質細胞過度生長、皮脂腺分泌油脂、雄性素活性增加，形成粉刺與痤瘡。

牛奶致痘有例外—全脂牛奶

學術研究證實全脂牛奶不會加重痘痘，2016 年 8 月《美國皮膚科醫學會期刊》 (Journal of the American Academy of Dermatology)發表的研究(研究連結)，克服了過去研究樣本太小或資料收集的問題，找了一個較大的群體，建立年齡性別相仿的對照組，並使用特殊軟體來收集飲食資料，最後證實攝取全脂牛奶不會加重青春痘，但攝取脫脂/低脂牛奶與乳製品卻會加重青春痘。「換句話說，過去觀察到牛奶會增加青春痘的現象，應該是脫脂/低脂牛奶與乳製品所造成」。

脫脂/低脂牛奶的升糖指數(GI)雖然只比全脂牛奶略高，卻會大幅度增加胰島素與似胰島素生長因子的量，進而增加皮脂腺的活性，這意味著脫脂/低脂牛奶除了升糖指數較高之外，應該還有一些類似荷爾蒙的成分，會影響人體製造胰島素與似胰島素生長因子的狀況。

所以，希望大家從此打破對牛奶的刻板印象，了解正確的觀念，堅持每天「攝取優質蛋白質」，全脂牛奶絕對是妳最好的夥伴之一。

結語

許多人發現喝牛奶後容易長痘痘，這可能與乳製品引發的發炎反應有關。乳製品中的乳糖、酪蛋白等成分，可能影響腸道菌相平衡，刺激胰島素與類胰島素生長因子（IGF-1）分泌，進而誘發皮脂分泌過多，導致粉刺、荳荳問題加劇。長期下來，慢性發炎狀態不僅影響肌膚，還可能對身體健康造成負擔。

想要減少因乳製品攝取而引發的發炎反應，建議調整飲食，減少乳製品攝取，並搭配「美日雙專利高濃度薑黃＋朝鮮薊」，透過薑黃、薑、朝鮮薊等強效植萃，有助於降低體內發炎指數，調節免疫平衡，並促進肝臟解毒，幫助代謝乳製品中的潛在刺激物質，減少對皮膚與身體的負擔。從內而外調理，讓肌膚恢復穩定透亮，打造更安心的健康管理方案。

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