Ciwon Gashi A Keto: Dalilai 6 Da Ke Faruwa Da Yadda Ake Hana Shi

Shin kun lura da wasu nau'ikan gashi suna faɗowa cikin ruwa bayan tafiya keto?

Rashin gashi shine abin da ya faru na yau da kullum tare da masu cin abinci maras nauyi, da farko saboda yawan damuwa da ke zuwa tare da manyan canje-canje na abinci.

Dubi ƙananan wuraren taro na carb kuma za ku lura cewa gashin gashi yana da matukar damuwa.

Abin farin ciki, wannan koma baya ne na ɗan lokaci akan abincin ketogenic.

Yawancin lokaci yana faruwa watanni uku zuwa shida bayan kowane sabon abinci kuma kawai ƙaramin kashi na gashin ku zai faɗi.

Labari mai dadi shine cewa bayan wasu watanni, gashin ku zai fara girma kamar yadda ya gabata.

Hakanan akwai matakan kiyayewa da yawa da zaku iya ɗauka don hana shi gaba ɗaya.

A cikin wannan labarin, za mu yi magana game da:

Kimiyyar bayan gashi

Gashi ya fi rikitarwa fiye da alama. Yana da tsari guda biyu daban-daban:

• A follicle: Bangaren gashin ku da ke zaune akan fatar ku.
• Axis: Bangaren gashin ku na bayyane. Akwai ramuka daban-daban guda biyu, na ciki da na waje, waɗanda ke kewaye da follicle. Waɗannan su ne tsarin da ke da alhakin karewa da girma gashin ku.

Don tabbatar da lafiyar gashin gashi, kuna buƙatar tabbatar da cewa duka follicle da shaft suna da lafiya ( ¹ ).

Anan akwai taƙaitaccen jerin lokutan lokaci guda ɗaya na gashi ( ² ) ( ³ ):

1. Halin Anagen: wannan shine lokacin girma gashi mai aiki wanda ke ɗaukar shekaru biyu zuwa shida. Gashi yana girma har zuwa 1 cm kowane kwanaki 28 a wannan matakin.
2. Matakin Catagen: girma yana tsayawa a wannan ɗan gajeren lokaci na canji, wanda ke ɗaukar makonni biyu zuwa uku.
3. Tsarin Telogen: Wannan mataki ana kiransa da lokacin hutu, inda babu girma, kuma yana ɗaukar kwanaki 100. Har zuwa 20% na gashin ku yana cikin lokacin telogen yayin da sauran ke girma ( ⁴ ).

Abubuwan salon rayuwa, kamar haɓakar danniya na ɗan lokaci daga abinci mai ƙarancin carb, na iya haɓaka ƙimar zagayowar gashin ku, haifar da asarar gashi..

Dalilai 6 Da Kake Iya Rasa Gashi A Keto

Bincike ya gano cewa asarar gashi na iya zama sakamako na yau da kullun na rage cin abinci mara nauyi.

Ɗaya daga cikin binciken ya duba ingancin abincin ketogenic don taimakawa tare da kamewa a cikin samari masu tasowa. Sakamakon ya kasance mai inganci sosai wajen rage kamuwa da cuta, amma biyu daga cikin mahalarta 45 sun sami gashin gashi ( ⁵ ).

Duk da yake cin abinci na ketogenic da kansa ba shine babban abin da ke haifar da asarar gashi ba, sakamakon farko na zuwa keto zai iya zama laifi ga asarar gashi kwatsam.

Wasu daga cikin waɗannan illolin sun haɗa da:

#1. manyan caloric deficits

Lokacin da muka kalli wannan binciken daga sama, sakamakon ya nuna cewa mahalarta bakwai sun rasa fiye da 25% na nauyin jikin su na farawa. Rasa irin wannan adadin mai yawa yana nufin cewa abincin ku ya yi ƙasa sosai idan aka kwatanta da abincin da kuka saba.

Bincike ya nuna cewa asarar nauyi mai yawa yana haifar da asarar gashi ( ⁶ ).

Lokacin cin abinci mai ƙarancin kalori, jikin ku yana kashe ƙarancin kuzari akan tsarin marasa mahimmanci kamar haɓaka gashi.

Mutane da yawa waɗanda sababbi ne ga abincin ketogenic ba sa maye gurbin adadin kuzari da za su saba samu daga carbohydrates tare da mai da furotin lafiya. Wannan yana haifar da ƙarancin kalori mai tsauri kuma duk wani abinci mai ƙarancin kalori zai iya shafar lafiyar gashi.

A shirin na comidas Cikakken abinci mai gina jiki zai iya taimakawa rage gashin gashi ta hanyar tabbatar da daidai adadin abincin da ake ci.

#biyu. Rashin bitamin da ma'adanai

Wani bincike ya duba karancin bitamin da alakarsa da lafiyar gashi. Marubutan sun gano cewa rashin amino acid da micronutrients irin su zinc ne ke da alhakin rage gashi a cikin mahalarta.

Lokacin da ƙarancin carb, mutane da yawa suna mantawa don maye gurbin mahimman bitamin da ma'adanai waɗanda aka yanke a farkon kwanakin su akan keto.

Yayin da kuke cin ƙarancin carbohydrates, jikinku yana samar da ƙarancin insulin kuma shagunan glycogen sun ƙare. Lokacin da ma'adinan glycogen ya ƙare, kodan suna fitar da ruwa kuma wajan irin su sodium, zinc, magnesium, potassium da iodine a cikin adadi mai yawa.

Dole ne ku sake cika waɗannan electrolytes don jin daɗin gashi mai lafiya.

#3. Damuwa tana taka muhimmiyar rawa

Damuwa yana daya daga cikin manyan abubuwan da ke haifar da asarar gashi, kuma lokacin da jikinka ya sami babban canji na abinci, damuwa yana da girma a kowane lokaci.

Anan ga wasu 'yan dalilan da yasa zaku iya fuskantar babban damuwa akan keto:

• rashin abinci mai gina jiki.
• Mafi ƙarancin caloric.
• Matsanancin ƙuntatawa na caloric.
• Damuwar tunani.
• Ketogenic mura.
• keto rash.

Damuwa na iya haifar da yanayi masu zuwa ( ⁷ ):

• Alopecia Areata: kwatsam asarar gashi mai girma a wuraren da ke kusa da kai.
• Telogen effluvium: yanayin da yawancin gashi fiye da yadda aka saba suna shirye su fadi.
• Trichotillomania: wani yanayi na yau da kullun da ke haifar da damuwa inda mutum ya ja gashin ku ba da gangan ba.

Telogen effluvium shine yanayin gashi na yau da kullun a farkon abincin ketogenic. A yawancin lokuta, na ɗan lokaci ne kuma yana wuce watanni biyu zuwa uku kawai..

Tunda sauyi zuwa rage cin abinci na carbohydrate na iya haifar da damuwa, yana da mahimmanci a kiyaye danniya zuwa mafi ƙanƙanta a duk sauran sassan rayuwar ku yayin farkon matakan tafiyar keto.

#4. rashin biotin

Biotin, wanda kuma aka sani da bitamin H, yana taimakawa jikin ku canza abinci zuwa makamashi.

Wani binciken da aka yi a cikin mice ya gano cewa ƙarancin carbohydrate, abinci mai yawan mai ya haifar da rashi biotin. Marubutan sun ba da shawarar cewa mutanen da ke bin abincin ketogenic yakamata su kara da biotin. ⁸ ).

#5. rashin isasshen furotin

Ya zama ruwan dare ga masu cin abinci na keto don haɓaka furotin.

Daidaitaccen abincin ketogenic ya ƙunshi ƙananan carbohydrates, matsakaicin furotin da yawan cin mai.

Yawancin masu farawa za su cinye sosai kadan furotin saboda suna tunanin cewa sunadaran da yawa na iya fitar da su daga ketosis ta hanyar gluconeogenesis, wanda wanda ba gaskiya bane.

A gaskiya ma, ko da ƙananan carbohydrate, abinci mai gina jiki mai yawa kamar cin nama zai iya sanya ku cikin ketosis cikin sauƙi.

Wani bincike da aka yi kan wadanne karancin sinadarin gina jiki ne ke haddasa asarar gashi ya gano hakan Rashin ƙarancin calorie da rashin amfani da furotin sune manyan abubuwan biyu da ke da alhakin na asarar gashi ( ⁹ ).

Bugu da ƙari, ƙarancin ƙarfe kuma an san yana haifar da asarar gashi. Babban kwayoyin ajiyar ƙarfe, ferritin, furotin ne. Idan ba ku da isasshen matakan ferritin, zai iya haifar da alamun hypothyroidism, wanda ke shafar lafiyar gashi kai tsaye.

#6. lafiyar hanji

Gut microbiome kai tsaye yana shafar kowane tsarin jikin ku, gami da gashin ku, fata, da kusoshi.

Wani microbiome mara lafiya zai iya haifar da ciwo na gut, wanda zai iya sanya damuwa a jikinka da kuma kara yawan alamun asarar gashi.

Wani bincike na baya-bayan nan da aka yi kan beraye ya gano cewa wasu miyagun kwayoyin cuta ne ke da alhakin hana samar da biotin. Masu binciken sun ba wa berayen maganin rigakafi don lalata ƙwayoyin cuta a cikin hanjinsu kuma, ba abin mamaki ba, sun ga raguwar gashi.

Sun yanke shawarar cewa inganta lafiyar gut ta hanyar probiotics ban da kari na biotin na iya zama mafi tasiri wajen hana asarar gashi fiye da shan biotin da kansa. ( ¹⁰ ).

Bugu da ƙari kuma, kari tare da broth na kashi zai kara amfanar hanjin ku.

Rage asarar gashi na ɗan lokaci akan Keto: Sinadaran Abinci 6 Don ɗauka

Duk da yake cin isasshen adadin kuzari da sake cika electrolytes shine babban farawa don hana asarar gashi, wasu abinci da kari kuma na iya taimakawa.

Anan akwai mafi kyawun abinci da kari na 6 da zaku iya ɗauka don tabbatar da cikakken kan gashi yayin tafiya keto!.

#1: Biotin

Biotin yana daya daga cikin mafi inganci kari don ƙara kauri daga gashi follicles.

Hanya mafi kyau don ƙara yawan abincin ku na biotin shine ta duk abinci ketogenic kamar:

• Farin kabeji.
• Qwai (da gwaiduwa).
• Salmon.
• Allam.
• Man gyada (tare da daidaitawa).
• Avocados.
• Namomin kaza.
• Alayyafo.
• Productos dacteos.

Manya kawai suna buƙatar kusan micrograms 30 na biotin kowace rana, don haka idan tsarin rage cin abinci na ku ya ƙunshi adadi mai yawa na abincin da aka lissafa a sama, zaku iya tserewa tare da ƙaramin adadin kari na biotin.

#2: MSM

MSM ko methylsulfonylmethane wani fili ne wanda za'a iya samuwa a cikin kayan dabba, kayan lambu da algae.

MSM yana taimakawa samar da haɗin kai a cikin tsarin jikin ku, gami da fata, kusoshi, da gashi. Musamman, yana taimakawa gina keratin, wanda shine furotin tsarin fibrous wanda ke da alhakin lafiya gashi da kusoshi.

A cikin nau'i na kari, ana amfani da MSM don ƙarfafa guringuntsi da nama mai haɗi.

Hakanan zaka iya inganta lafiyar gashi saboda yana da wadata a cikin sulfur, wanda ake bukata don yin cystine, amino acid sulfur wanda ke taimakawa wajen samar da keratin.

#3: Tushen Kashi

Ruwan kasusuwa da abincin ketogenic suna da matuƙar dacewa.

An ƙera broth kasusuwa “zinari mai ruwa” saboda dimbin fa'idojinsa na lafiya. Yana inganta lafiyar gashi godiya ga abun ciki na collagen da kuma tasirinsa mai kyau akan hanji.

Collagen Ita ce mafi yawan furotin a cikin jikin ku kuma yana da mahimmanci ga ƙarfin fata da elasticity, girma gashi, ci gaban tsoka, aikin gabobin da ya dace, da sauransu. Ruwan kasusuwa yana kunshe da nau'in collagen na II, wanda kawai ake samunsa a cikin kasusuwa da nama mai haɗi.

Har ila yau, broth na kasusuwa yana taimakawa wajen hana ciwo na hanji, wanda ke inganta shayar da kayan abinci da ake bukata don samun lafiyar gashi.

#4: Collagen

Don ƙara ƙarin collagen a cikin abincinku da abin sha, ku tsallake broth ɗin ƙashi kuma ku tafi kai tsaye zuwa ƙarin ƙarin collagen.

Oral collagen zai iya hana:

• Asarar gashi da wuri.
• Ciwon gashi.
• Gashi gashi.

Collagen wani bangare ne na sel follicle stem cell (HFSC), sel da ke haifar da sabon gashi. Karancin collagen na iya haifar da tsufa da wuri a cikin waɗannan ƙwayoyin sel, haifar da asarar gashi da wuri.¹¹].

Abin takaici, samar da collagen na halitta yana raguwa yayin da kuka tsufa, don haka kari zai iya taimakawa wajen sake cika matakan collagen.

Ana yin collagen daga shanun ciyawa kuma an haɗa shi da man MCT don tallafin ketosis mafi kyau. Hakanan yana zuwa cikin abubuwan dandano guda 4: cakulan, vanilla, caramel salted, da fili.

#5: Zinc

Yawancin bincike sun nuna cewa ƙarancin zinc na iya haifar da hypothyroidism da matsanancin asarar gashi.

Anan akwai abincin keto mai arzikin zinc:

• Mutton.
• naman sa mai ciyawa.
• Koko koko.
• Kabewa tsaba.
• Namomin kaza.
• Kayan

#6: Man Kwakwa

Man kwakwa bazai inganta girma kai tsaye ba, amma yana iya taimakawa wajen hana asarar gashi.

Yin amfani da shi akai-akai, duka a kai da baki, na iya sa gashin ku ya yi laushi da samun ruwa.

Bugu da ƙari, man kwakwa yana cike da muhimman abubuwan gina jiki da antioxidants kamar bitamin K, bitamin E, da baƙin ƙarfe.

Rashin Gashi da Keto ya haifar da koma baya ne na ɗan lokaci

Ganin karin gashin gashi a cikin ruwan wanka na iya zama babban abin damuwa, musamman idan kun lura da shi bayan tafiya keto.

Amma wannan bai kamata ya hana ku ci gaba da rayuwar keto ba.

Gaskiyar ita ce, duk wani babban canjin abinci mai gina jiki zai haifar da ƙarin damuwa a jikinka, wanda zai iya haifar da asarar gashi na ɗan lokaci. Da zarar metabolism ɗin ku ya saba da sabuwar hanyar cin abinci mafi koshin lafiya, gashin ku zai dawo daidai.

Idan kun ci gaba da samun asarar gashi akan abincin keto bayan bin waɗannan shawarwarin, nemi shawarar likita.

A cikin 'yan kalmomi: kula da wasu dalilai kamar ƙarancin kalori, ƙarancin abinci mai gina jiki, da babban damuwa kafin zargi cin abinci na ketogenic! cin abinci ketogenic Kyakkyawan abinci mai gina jiki zai tabbatar da cewa kuna jin daɗin fa'idodin asarar nauyi mai sauri da ingantaccen aikin fahimi akan keto yayin kiyaye lafiyayyen gashi!