Ntutu isi na Keto: Ihe kpatara 6 ọ na-eme yana otu esi egbochi ya

Ị chọpụtala ọtụtụ eriri ntutu na-adaba na sink ka ịgachara keto?

Ntutu isi bụ ihe a na-ahụkarị na ndị na-eri nri nwere obere carb, nke bụ isi n'ihi nrụgide na-arịwanye elu nke na-abịa na nnukwu mgbanwe nri.

Leba anya na forums carb dị ala ma ị ga-achọpụta na ntutu isi bụ isi nchegbu.

Ọ dabara nke ọma, nke a bụ ihe ndọghachi azụ nwa oge na nri ketogenic.

Ọ na-emekarị ka ọnwa atọ ruo ọnwa isii gachara nri ọhụrụ ọ bụla na naanị obere pasent nke ntutu isi gị ga-adapụ.

Ozi ọma ahụ bụ na mgbe ọnwa ole na ole gachara, ntutu isi gị ga-amalite ito eto dị ka ọ dị na mbụ.

Enwekwara ọtụtụ ihe ị ga-akpachapụ anya ka ị gbochie ya kpam kpam.

N'isiokwu a, anyị ga-ekwu maka:

Sayensị n'azụ uto ntutu

Ntutu dị mgbagwoju anya karịa ka ọ dị. O nwere ihe owuwu abụọ dị iche iche:

  • The follicle: Akụkụ ntutu gị nke dị na akpụkpọ gị.
  • Axis: Akụkụ a na-ahụ anya nke ntutu gị. E nwere ogwe abụọ dị iche iche, nke dị n'ime na n'èzí, nke gbara gburugburu follicle. Ndị a bụ ihe arụrụ arụ maka ichekwa na ito ntutu gị.

Iji hụ na ahụike ntutu dị mma, ịkwesịrị ijide n'aka na ma follicle na ogwe aka dị mma ( 1 ).

Nke a bụ usoro iheomume nkenke nke otu eriri ntutu ( 2 ) ( 3 ):

  1. Usoro Anagen: Nke a bụ akụkụ nke uto ntutu na-arụ ọrụ nke na-adịru site na abụọ ruo afọ isii. Ntutu na-eto ruo 1 cm kwa ụbọchị 28 n'oge a.
  2. Usoro Catagen: uto na-akwụsị n'oge obere oge mgbanwe a, nke na-ewe izu abụọ ruo atọ.
  3. Usoro Telogen: A maara ogbo a dị ka oge izu ike, ebe enweghị uto, ọ na-adịrukwa ụbọchị 100. Ihe ruru 20% nke ntutu isi gị dị na telogen mgbe ndị ọzọ na-eto eto ( 4 ).

Ihe ndị metụtara ndụ, dị ka mmụba nwa oge na nchekasị sitere na nri ndị nwere obere carb, nwere ike ime ka ọnụọgụ ntutu gị dị ngwa ngwa, na-ebute ntutu isi..

Ihe kpatara 6 nwere ike isi na-efunahụ ntutu na Keto

Nnyocha achọpụtala na ntutu isi nwere ike ịbụ mmetụta nkịtị nke nri ndị nwere obere carb.

Otu nnyocha lere anya na ịdị irè nke nri ketogenic na-enyere aka na ọdịdọ na ndị nọ n'afọ iri na ụma. Nsonaazụ a dị oke mma n'ibelata ọdịdọ, mana mmadụ abụọ n'ime ndị sonyere 45 nwetara ntutu isi ( 5 ).

Ọ bụ ezie na nri ketogenic n'onwe ya abụghị isi ihe kpatara ntutu isi, mmetụta mbụ nke ịga keto nwere ike ịta ụta maka ntutu isi na mberede.

Ụfọdụ n'ime mmetụta ndị a gụnyere:

#1. nnukwu caloric deficits

Mgbe anyị lere anya n'otu ọmụmụ ihe ahụ sitere n'elu, nsonaazụ gosiri na ndị sonyere asaa tụfuru ihe karịrị 25% nke ibu ahụ ha malitere. Ịtufu oke ibu dị otú ahụ pụtara na nri gị dị ntakịrị ma e jiri ya tụnyere nri ị na-emebu.

Nnyocha egosiwo na oke ibu dị arọ na-ebute ntutu isi ( 6 ).

N'oge oriri calorie dị ala, ahụ gị na-etinye obere ume na usoro ndị na-adịghị mkpa dị ka ntutu isi.

Ọtụtụ ndị mmadụ bụ ndị ọhụrụ na nri ketogenic anaghị edochi calorie ha na-enwetakarị site na carbohydrates nwere abụba na protein dị mma. Nke a na-eduga na ụkọ calorie siri ike na nri obere kalori ọ bụla nwere ike imetụta ahụike ntutu.

Atụmatụ nke nri Nri zuru oke nwere ike inye aka ibelata ntutu isi site n'ịhụ na ọnụọgụ nri ziri ezi.

#abụọ. Enweghị vitamin na mineral

Otu nnyocha lere anya ụkọ vitamin na mmekọrịta ya na ahụike ntutu. Ndị dere akwụkwọ ahụ chọpụtara na enweghị amino acid na micronutrients dị ka zinc kpatara ntutu isi na ndị sonyere.

Mgbe obere carb dị ala, ọtụtụ ndị na-echefu iji dochie vitamin na mineral ndị dị mkpa nke ebipụrụ n'oge mmalite ha na keto.

Ka ị na-eri obere carbohydrates, ahụ gị na-emepụta obere insulin na ụlọ ahịa glycogen na-agwụkwa. Mgbe ụlọ ahịa glycogen agwụla, akụrụ na-ewepụ mmiri na electrolytes dị ka sodium, zinc, magnesium, potassium na ayodiin n'ọtụtụ buru ibu.

Ị ga-ejuputa electrolytes ndị a ka ị nwee ntutu dị mma.

#3. Nchegbu na-arụ ọrụ dị mkpa

Nchegbu bụ otu n'ime isi ihe na-akpata ntutu isi, na mgbe ahụ gị na-enwe nnukwu mgbanwe nri nri, nchekasị na-adị elu mgbe niile.

Nke a bụ ihe ole na ole kpatara ị nwere ike na-enwe oke nrụgide na keto:

  • erughi nri nri.
  • Enweghi oke caloric.
  • Oke caloric mmachi.
  • Nchegbu nke mmụọ.
  • Ketogenic flu.
  • keto ihe ọkụ ọkụ.

Nchegbu nwere ike ibute ọnọdụ ndị a ( 7 ):

  • Alopecia Areata: na mberede na-efunahụ nnukwu mkpụkọ ntutu na mpaghara gburugburu isi isi.
  • Telogen effluvium: ọnọdụ nke ntutu karịa ka ọ dị na mbụ dị njikere ịpụ.
  • Trichotillomania: ọnọdụ nkịtị na-akpata site na nchekasị ebe mmadụ na-adọpụ ntutu gị n'amaghị ama.

Telogen effluvium bụ ọnọdụ ntutu kachasị na mmalite nke nri ketogenic. Ọtụtụ mgbe, ọ na-adịru nwa oge ma na-adịru naanị ọnwa abụọ ruo ọnwa atọ..

Ebe ọ bụ na mgbanwe gaa na nri nwere obere carb nwere ike ịkpalite nchekasị, ọ dị mkpa idobe nchekasị na mpaghara ndị ọzọ niile nke ndụ gị n'oge mmalite nke njem keto gị.

#4. enweghị biotin

Biotin, nke a makwaara dị ka vitamin H, na-enyere ahụ gị aka ịgbanwe nri ka ọ bụrụ ume.

Nnyocha e mere na ụmụ oke chọpụtara na nri nwere obere carbohydrate na nri nwere nnukwu abụba kpatara ụkọ biotin. Ndị ode akwụkwọ tụrụ aro na ndị mmadụ na-agbaso nri ketogenic kwesịrị ịgbakwunye biotin. 8 ).

#5. ezughị protein

Ọ bụ ihe a na-ahụkarị maka ndị na-eri nri keto na-enwe nnukwu protein.

Nri ketogenic ọkọlọtọ nwere obere carbohydrates, protein na-agafeghị oke na oke abụba oriri.

Ọtụtụ ndị mbido ga-eri nke ukwuu obere protein n'ihi na ha chere na protein buru ibu nwere ike wepụ ha na ketosis site na gluconeogenesis, nke nke na-abụghị eziokwu.

N'ezie, ọbụna obere-carbohydrate, nnukwu protein nri dị ka nri anụ anụ nwere ike idobe gị na ketosis.

Nnyocha e mere na-eleba anya na ụkọ nri na-akpata ntutu isi chọpụtara na Mbelata calorie na erighị protein bụ isi ihe abụọ kpatara ya nke ntutu isi ( 9 ).

Ọzọkwa, a makwa ụkọ ígwè na-akpata ntutu isi. Isi ihe nchekwa igwe, ferritin, bụ protein. Ọ bụrụ na ị nwere ọkwa ferritin ezughị oke, ọ nwere ike ịkpata mgbaàmà nke hypothyroidism, nke na-emetụta ahụike ntutu ozugbo.

#6. ahụ ike eriri afọ

Microbiome gut gị na-emetụta sistemu niile dị n'ahụ gị, gụnyere ntutu gị, akpụkpọ gị na mbọ gị.

Microbiome gut na-adịghị mma nwere ike ibute ọrịa leaky gut syndrome, nke nwere ike itinye nrụgide n'ahụ gị ma mee ka mgbaàmà ntutu isi dịkwuo njọ.

Nnyocha e mere n'oge na-adịbeghị anya na ụmụ oke chọpụtara na ụfọdụ nje bacteria na-adịghị mma bụ maka igbochi mmepụta biotin. Ndị nchọpụta ahụ nyere ụmụ oke ahụ usoro ọgwụ nje iji bibie nje bacteria na eriri afọ ha na, na-atụghị anya ya, hụrụ ntutu isi dị nro.

Ha kwubiri na imeziwanye ahụ ike eriri afọ site na probiotics na mgbakwunye na mgbakwunye biotin nwere ike ịdị irè karịa igbochi ntutu isi karịa ịṅụ biotin n'onwe ya. ( 10 ).

Ọzọkwa, supplementation na efere ọkpụkpụ ga-abakwa uru n'afọ gị.

Na-ebelata mwepu ntutu nwa oge na Keto: Nri 6 ị ga-ewere

Mgbe ị na-eri calorie zuru oke na imeju electrolytes gị bụ mmalite dị mma iji gbochie ntutu isi, ụfọdụ nri na ihe mgbakwunye nwekwara ike inye aka.

Nke a bụ nri 6 kacha mma na mgbakwunye ị nwere ike were iji hụ na isi ntutu zuru oke mgbe ị na-aga keto!.

#1: Biotin

Biotin bụ otu n'ime ihe mgbakwunye kachasị dị irè iji mee ka ọkpụkpụ ntutu dị elu.

Ụzọ kachasị mma isi mee ka oriri biotin dịkwuo elu bụ site na nri niile ketogenic dị ka:

Ndị okenye na-achọ naanị ihe dị ka microgram 30 nke biotin kwa ụbọchị, yabụ ọ bụrụ na atụmatụ nri nwere obere carbohydrate nwere nnukwu nri ndị edepụtara n'elu, ị nwere ike ị nweta obere ihe mgbakwunye biotin.

#2: MSM

MSM ma ọ bụ methylsulfonylmethane bụ ngwakọta nke enwere ike ịhụ na ngwaahịa anụmanụ, akwụkwọ nri na algae.

MSM na-enyere aka ịmepụta njikọ dị n'ime ahụ gị, gụnyere akpụkpọ, mbọ, na ntutu. Kpọmkwem, ọ na-enyere aka wulite keratin, nke bụ protein structural fibrous maka ntutu na mbọ dị mma.

N'ụdị mgbakwunye, a na-eji MSM eme ka cartilage dị ike na anụ ahụ jikọtara ọnụ.

Ị nwekwara ike melite ahụike ntutu n'ihi na ọ bara ụba na sọlfọ, nke a chọrọ iji mee cystine, amino acid sulfur na-enyere aka ịmepụta keratin.

#3: Ofe ọkpụkpụ

Ofe ọkpụkpụ na nri ketogenic na-akwado oke.

Akpụpụtala efere ọkpụkpụ “ọlaedo mmiri mmiri” n'ihi nnukwu uru ahụike ya. Na-eme ka ahụike ntutu dịkwuo mma n'ihi ọdịnaya collagen ya na mmetụta dị mma na eriri afọ.

Collagen Ọ bụ protein kachasị ukwuu n'ime ahụ gị ma dị mkpa maka ike akpụkpọ ahụ na ngbanwe, uto ntutu, uto ahụ, ọrụ akụkụ ahụ kwesịrị ekwesị, na ndị ọzọ. Ọkpụkpụ ọkpụkpụ bụ ụdị collagen II, nke a na-ahụ naanị n'ọkpụkpụ na anụ ahụ jikọtara.

Ofe ọkpụkpụ na-enyekwara aka igbochi ọrịa afọ ntachi, nke na-eme ka nnabata nke nri dị mkpa maka ntutu dị mma.

#4: Collagen

Iji tinyekwuo collagen na nri na ihe ọṅụṅụ gị, gbanye efere ọkpụkpụ wee gaa ozugbo na mgbakwunye collagen.

Oral collagen nwere ike igbochi:

  • Ntutu isi n'oge.
  • Ntutu isi.
  • Ntutu isi awọ.

Collagen bụ akụkụ nke cell follicle stem cell (HFSC), sel ndị na-emepụta ntutu ọhụrụ. Enweghị ụkọ collagen nwere ike ịkpalite ịka nká na sel ndị a, na-ebute ntutu isi akaghi aka.11].

N'ụzọ dị mwute, mmepụta collagen sitere n'okike gị na-adalata ka ị na-aka nká, ya mere mgbakwunye nwere ike inye aka mejupụta ọkwa collagen gị.

A na-eme collagen site na ehi ndị na-eri ahịhịa ma jikọta ya na mmanụ MCT maka nkwado ketosis kacha mma. Ọ na-abịakwa na 4 ekpomeekpo: chocolate, vanilla, caramel salted, na larịị.

#5: Zinc

Ọtụtụ nchọpụta egosila na ụkọ zinc nwere ike ibute hypothyroidism na oke ntutu isi.

Nke a bụ nri keto bara ụba na zinc:

  • Anụmanụ
  • anu ahihia.
  • Koko ntụ ntụ.
  • Ugu osisi.
  • Mushrooms.
  • Ọkụkọ.

#6: mmanụ aki oyibo

Mmanụ aki oyibo nwere ike ọ gaghị eme ka uto ya dịkwuo mma, mana ọ nwere ike inye aka gbochie ntutu isi.

Iji ya eme ihe mgbe niile, ma n'elu ma n'ọnụ, nwere ike ime ka ntutu gị dị nro ma nwee mmiri.

Ọzọkwa, mmanụ aki oyibo jupụtara na nri dị mkpa na antioxidants dị ka vitamin K, vitamin E, na ígwè.

Ntutu isi Keto butere bụ naanị ihe ndọghachi azụ nwa oge

Ịhụ ogologo ntutu isi na sink nwere ike ịbụ isi ihe kpatara nchegbu, karịsịa ma ọ bụrụ na ị chọpụtala mgbe ị gachara keto.

Mana nke a ekwesịghị ịkụda gị mmụọ ịnọ na ndụ keto.

Eziokwu bụ na mgbanwe ọ bụla na-edozi ahụ na-edozi ahụ ga-eme ka nrụgide dịkwuo n'ahụ gị, nke nwere ike ịkpalite ntutu isi nwa oge. Ozugbo metabolism gị na-amaba n'ụzọ ọhụrụ gị nke iri nri ka mma, ntutu gị ga-alaghachi na nkịtị.

Ọ bụrụ na ị na-aga n'ihu na-enweta ntutu isi na nri keto mgbe ị gbasoro ndụmọdụ ndị a, chọọ ndụmọdụ ahụike.

N'okwu ole na ole: ṅaa ntị na ihe ndị ọzọ dị ka ụkọ calorie, ụkọ nri, na nrụgide siri ike tupu ịta ụta nri ketogenic! nri ketogenic Nri oriri na-edozi ahụ nke ọma ga-eme ka ị nweta uru nke mfu ngwa ngwa yana ịrụ ọrụ ọgụgụ isi na keto ka ị na-ejigide ntutu isi!

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