Ukulahleka kweenwele kwi-Keto: Izizathu ezi-6 zenzeke kunye nendlela yokuthintela

Ngaba ukhe waqaphela imicu eyongezelelekileyo yeenwele eziwela kwi-sinki emva kokuya keto?

Ukulahleka kweenwele yinto eqhelekileyo kunye ne-low-carb dieters, ngokuyinhloko ngenxa yokwanda koxinzelelo oluza notshintsho olukhulu lokutya.

Jonga kwiiforum ze-carb ephantsi kwaye uya kuqaphela ukuba iinwele ezinqabileyo ziyinkxalabo enkulu.

Ngethamsanqa, oku kukubuyisela okwethutyana kwi-ketogenic diet.

Ngokuqhelekileyo kwenzeka kwiinyanga ezintathu ukuya kwezintandathu emva kokutya okutsha kwaye ipesenti encinci yeenwele zakho iya kuwa.

Iindaba ezimnandi zezokuba, emva kweenyanga ezimbalwa, iifollicle zeenwele zakho ziya kuqala ukukhula ziphinde zibe ngqindilili njengangaphambili.

Kukho kwakhona amanyathelo amaninzi onokuthi uwathathe ukukuthintela ngokupheleleyo.

Kweli nqaku, siza kuthetha malunga:

Isayensi emva kokukhula kweenwele

Iinwele zinzima ngakumbi kunokuba zibonakala. Inezakhiwo ezibini ezahlukeneyo:

• I-follicle: Inxalenye yeenwele zakho ehlala eluswini lwakho.
• I-axis: Inxalenye ebonakalayo yeenwele zakho. Kukho amazembe amabini ahlukeneyo, angaphakathi nangaphandle, ajikeleze i-follicle. Ezi zizakhiwo ezinoxanduva lokukhusela nokukhulisa iinwele zakho.

Ukuqinisekisa impilo efanelekileyo yeenwele, kufuneka uqinisekise ukuba zombini i-follicle kunye ne-shaft zisempilweni ( ¹ ).

Nanku umgca wexesha omfutshane weenwele enye ( ² ) ( ³ ):

1. Inqanaba le-Anagen: Eli linqanaba lokukhula kweenwele ezisebenzayo ezihlala kwiminyaka emibini ukuya kwemithandathu. Iinwele zikhula ukuya kwi-1 cm rhoqo kwiintsuku ezingama-28 ngeli nqanaba.
2. Isigaba seCatagen: Ukukhula kuyeka ngeli xesha lotshintsho olufutshane, oluthatha iiveki ezimbini ukuya kwezintathu.
3. Isigaba seTelogen: Eli nqanaba laziwa njengesigaba sokuphumla, apho kungekho kukhula, kwaye kuthatha iintsuku ezili-100. Ukuya kuthi ga kwi-20% yeenwele zakho kwisigaba se-telogen ngelixa ezinye zikhula ( ⁴ ).

Izinto zokuphila, ezifana nokunyuka kwexeshana loxinzelelo kwi-low-carb diet, kunokukhawulezisa izinga lomjikelo weenwele zakho, okubangela ukulahleka kweenwele..

Izizathu ezi-6 zokuba kutheni unokuphulukana neenwele kwi-Keto

Uphando lufumene ukuba ukulahleka kweenwele kunokuba ngumphumo oqhelekileyo wokutya okune-carbohydrate ephantsi.

Olunye uphononongo lujonge ukusebenza kokutya kwe-ketogenic ekuncedeni ukuxhuzula kubantwana abafikisayo abaxhuzulayo. Iziphumo bezincomeka kakhulu ekunciphiseni ukuxhuzula, kodwa ababini kubathathi-nxaxheba abangama-45 banamava okuncipha kweenwele ( ⁵ ).

Nangona ukutya kwe-ketogenic ngokwayo akuyena nobangela oyintloko wokulahleka kweenwele, iziphumo ebezingalindelekanga zokuqala zokuya kwi-keto zinokuba netyala lokulahleka kweenwele ngokukhawuleza.

Ezinye zezi ziphumo bezingalindelekanga ziquka:

#1. Iintsilelo ezinkulu zeekhalori

Xa sijonge isifundo esifanayo ukusuka phezulu, iziphumo zibonise ukuba abathathi-nxaxheba abasixhenxe balahlekelwa ngaphezu kwe-25% yesisindo somzimba wabo wokuqala. Ukuphulukana nobungakanani bobunzima obungaka kuthetha ukuba ukutya kwakho bekusezantsi kakhulu xa kuthelekiswa nokutya okuqhelekileyo.

Uphononongo lubonise ukuba ukuncipha okukhulu kobunzima kubangela ukulahleka kweenwele ( ⁶ ).

Ngexesha lokutya kwekhalori ephantsi, umzimba wakho uchitha amandla amancinci kwiinkqubo ezingabalulekanga ezifana nokukhula kweenwele..

Abantu abaninzi abatsha kwi-ketogenic diet abayithathi indawo yeekhalori abadla ngokuzifumana kwiicarbohydrates ezinamafutha kunye neeprotheni ezinempilo. Oku kukhokelela kwintsilelo yeekhalori ezibukhali kwaye nakuphi na ukutya okunekhalori ephantsi kunokuchaphazela impilo yeenwele.

Isicwangciso se ukutya Isondlo esifanelekileyo sinokunceda ukunciphisa ukuncipha kweenwele ngokuqinisekisa inani elichanekileyo lokutya okutyayo.

#2. Ukunqongophala kweVithamini kunye neeminerali

Olunye uphando lujonge ukunqongophala kwevithamini kunye nobudlelwane bayo kwimpilo yeenwele. Ababhali bafumanisa ukuba ukungabikho kwe-amino acids kunye ne-micronutrients ezifana ne-zinc zijongene nokunciphisa iinwele kubathathi-nxaxheba.

Xa i-carb ephantsi, abantu abaninzi bayalibala ukutshintsha iivithamini kunye neeminerali ezibalulekileyo eziye zasuswa kwiintsuku zabo zokuqala kwi-keto.

Njengoko utya iicarbohydrates ezimbalwa, umzimba wakho uvelisa i-insulin encinci kwaye iivenkile ze-glycogen ziphelile. Xa izitolo ze-glycogen ziphelile, izintso zikhupha amanzi kunye ii-electrolyte ezifana nesodium, i-zinc, i-magnesium, i-potassium kunye ne-iodine ngobuninzi.

Kuya kufuneka uzalise ezi electrolytes ukonwabela iinwele ezinempilo.

#3. Uxinzelelo ludlala indima ebalulekileyo

Uxinzelelo yenye yezona zinto zibangela ukulahleka kweenwele, kwaye xa umzimba wakho ufumana utshintsho olukhulu lokutya, uxinzelelo luphezulu kakhulu.

Nazi ezinye zezizathu zokuba unokuba ufumana uxinzelelo olukhulu kwi-keto:

• ukunqongophala kwezondlo.
• Ukunqongophala kwekhalori enkulu.
• Uthintelo lweekhalori ezigqithisileyo.
• Uxinzelelo lwengqondo.
• Umkhuhlane weKetogenic.
• Ukuqhambuka kweKetogenic.

Uxinzelelo lunokukhokelela kwezi meko zilandelayo ( ⁷ ):

• Indawo yeAlopecia: Ukulahleka ngokukhawuleza kweenwele ezinkulu kwiindawo ezijikeleze i-scalp.
• I-telogen effluvium: imeko apho iinwele ezininzi kunesiqhelo zilungele ukuhla.
• I-Trichotillomania: imeko eqhelekileyo ebangelwa luxinzelelo apho umntu atsala iinwele zakho ngokungazi.

I-telogen effluvium yimeko yeenwele eziqhelekileyo ekuqaleni kokutya kwe-ketogenic. Kwiimeko ezininzi, lelomzuzwana kwaye lihlala iinyanga ezimbini ukuya kwezintathu kuphela..

Kuba inguqu kwi-low-carb diet inokubangela uxinzelelo, kubalulekile ukugcina uxinzelelo lube buncinci kuzo zonke ezinye iindawo zobomi bakho ngexesha lamanyathelo okuqala ohambo lwakho lwe-keto.

#4. Ukunqongophala kwe-biotin

I-Biotin, ekwabizwa ngokuba yivithamin H, inceda umzimba wakho ukuguqula ukutya kube ngamandla.

Uphononongo kwiimpuku lufumene ukuba i-carbohydrate ephantsi, irejimeni enamafutha aphezulu yabangela ukusilela kwe-biotin. Ababhali bacebise ukuba abantu abalandela ukutya kwe-ketogenic kufuneka bongeze nge-biotin. ⁸ ).

#5. Ayonelanga iprotheyini

Kuqhelekile ukuba abantu abakwi-keto yokutya banyuse iprotheni.

Ukutya okuqhelekileyo kwe ketogenic kubandakanya iicarbohydrates eziphantsi, iprotheni ephakathi kunye nokutya okunamafutha amaninzi.

Abaninzi abaqalayo baya kudla kakhulu encinci iprotheni kuba bacinga ukuba iiprotheyini ezininzi zinokuzikhupha kwi-ketosis ngokusebenzisa i-gluconeogenesis, leyo engeyonyani.

Ngapha koko, kunye ne-carb ephantsi, ukutya okuneprotheyini ephezulu njenge ukutya inyama inokukugcina ngokulula kwi-ketosis.

Uphononongo olujonge ukuba zeziphi iintsilelo zezondlo ezinoxanduva lokulahleka kweenwele zifumanise ukuba Ukushokoxeka kweekhalori kunye nokungadli ngokwaneleyo kweeprotheyini yayiyeyona miba mibini iphambili enoxanduva ukulahleka kweenwele ( ⁹ ).

Ukongeza, ukunqongophala kwentsimbi kuyaziwa ngokubangela ukulahleka kweenwele. Eyona molekyuli yokugcina isinyithi, i-ferritin, yiprotheni. Ukuba unamanqanaba anganeleyo e-ferritin, inokubangela iimpawu ze-hypothyroidism, ezichaphazela ngqo impilo yeenwele.

#6. Impilo yamathumbu

I-microbiome yakho yamathumbu ichaphazela ngqo zonke iinkqubo zomzimba wakho, kubandakanya iinwele, ulusu kunye nezinzipho.

I-microbiome yamathumbu engekho mpilweni inokukhokelela kwi-leaky gut syndrome, enokubangela uxinzelelo emzimbeni wakho kwaye yandise iimpawu zokuphulukana neenwele.

Uphononongo lwakutsha nje kwiimpuku lufumanise ukuba iibhaktheriya ezithile ezimbi zamathumbu zazinoxanduva lokuthintela ukuveliswa kwe-biotin. Abaphandi banika iimpuku ikhosi ye-antibiotics ukutshabalalisa ibhaktheriya emathunjini abo kwaye, njengoko bekulindelekile, babona ukulahleka kweenwele ezincinci.

Baye bagqiba kwelokuba ukuphucula impilo yamathumbu ngokusebenzisa iiprobiotics ukongeza kwi-biotin supplementation inokusebenza ngakumbi ekuthinteleni ukulahleka kweenwele kunokuthatha i-biotin ngokwayo. ( ¹⁰ ).

Ngapha koko, ukongezwa nge umhluzi wamathambo Kuya kunceda amathumbu akho ngakumbi.

Ukunciphisa ukulahleka kweenwele okwethutyana kwi-Keto: I-6 Nutrients ukuba ithathe

Ngelixa ukutya iikhalori ezaneleyo kunye nokuzalisa i-electrolyte yakho sisiqalo esihle sokuthintela ukulahleka kweenwele, ukutya okuthile kunye nezongezelelo zinokunceda.

Nazi ukutya oku-6 okugqwesileyo kunye nezongezelelo onokuthi uzithathe ukuze uqinisekise intloko epheleleyo yeenwele ngelixa uhamba keto!.

#1: Biotin

I-Biotin sesinye sezona zongezo zisebenzayo zokwandisa ubukhulu beefollicle zeenwele.

Eyona ndlela yokwandisa i-biotin yakho kukutya ukutya okupheleleyo kwe ketogenic bathanda:

• Icauliflower.
• Amaqanda (nge-yolk).
• Salmon.
• Iialmondi.
• Ipeanut butter (ngokumodareyitha).
• Iiavokhado.
• Amakhowa.
• Isipinashi.
• Iimveliso zederi.

Abantu abadala badinga kuphela malunga ne-30 micrograms ye-biotin ngosuku, ngoko ke ukuba isicwangciso sakho sokutya se-carb ephantsi sinezixa ezikhulu zokutya ezidweliswe ngasentla, unokuhamba kunye ne-dose encinci ye-biotin supplement.

#2: MSM

I-MSM okanye i-methylsulfonylmethane yikhompawundi enokufumaneka kwimveliso yezilwanyana, isityalo kunye ne-algae.

I-MSM inceda ukwenza amabhondi kwizicubu zomzimba wakho, kubandakanya ulusu lwakho, iinzipho kunye neenwele. Ngokukodwa, inceda ukwakha i-keratin, eyiprotein yesakhiwo esine-fibrous ejongene nempilo yeenwele kunye neenzipho.

Kwifomu yokuncedisa, i-MSM isetyenziselwa ukuqinisa i-cartilage kunye nezicubu ezidibeneyo.

Unokuphucula impilo yeenwele kuba isityebi kwisulfure, efunekayo ukwenza i-cystine, i-amino acid yesulfure enceda ukwenza i-keratin.

#3: Umhluzi Wethambo

Umhluzi wethambo kunye nokutya kwe-ketogenic kuyahambelana kakhulu.

Umhluzi wethambo uye wenziwa “igolide elulwelo” ngenxa yeenzuzo zayo ezinzulu zempilo. Ukuphucula impilo yeenwele ngokubonga kumxholo we-collagen kunye nemiphumo emihle emathunjini.

ICollagen Yeyona proteni ininzi emzimbeni wakho kwaye ibalulekile ekomeleleni kwesikhumba kunye nokunwebeka, ukukhula kweenwele, ukukhula kwemisipha, ukusebenza kakuhle kwamalungu, kunye nokunye. I-Bone broth yenziwe ngohlobo lwe-II collagen, efumaneka kuphela kumathambo kunye nezicubu ezidibeneyo.

Umhluzi wamathambo ukwanceda ukukhusela i-leaky gut syndrome, ephucula ukufunxwa kwezondlo ezifunekayo kwizinwele ezinempilo.

#4: Collagen

Ukongeza i-collagen ngakumbi ekutyeni kwakho nakwiziselo, weqa umhluzi wethambo kwaye uye ngqo kwi-collagen supplement.

I-collagen yomlomo inokuthintela:

• Ukulahleka kweenwele kwangoko.
• Ukuncipha kweenwele.
• Ubungwevu beenwele.

I-Collagen yinxalenye yeeseli ze-hair follicle stem (HFSCs), iiseli ezenza iinwele ezintsha. Ukunqongophala kwe-collagen kunokubangela ukuguga kwangoko kwezi seli, kubangele ukulahleka kweenwele ngaphambi kwexesha [¹¹].

Ngelishwa, imveliso yakho yendalo ye-collagen iyancipha njengoko uneminyaka yobudala, ngoko ke ukuxhaswa kunokunceda ukugcwalisa amanqanaba akho e-collagen.

I-Collagen yenziwe ngeenkomo ezityiswe ingca kwaye idityaniswe ne-oyile ye-MCT ukwenzela inkxaso ye-ketosis efanelekileyo. Ikwaza neencasa ezi-4: itshokolethi, ivanilla, i-caramel enetyuwa kwaye ayinancasa.

#5: Zinc

Izifundo ezininzi zibonise ukuba ukunqongophala kwe-zinc kunokukhokelela kwi-hypothyroidism kunye nokulahleka kweenwele.

Naku ukutya kwe-keto okutyebileyo kwi-zinc:

• Inyama yegusha.
• inyama yenkomo etyiswe ngengca.
• Cocoa umgubo.
• Imbewu yethanga.
• Amakhowa.
• Inkukhu.

#6: Ioyile yeKhokhonathi

Ioyile yeKhokhonathi ayinakuphucula ngokuthe ngqo ukukhula, kodwa inokunceda ukuthintela ukulahleka kweenwele.

Ukusetyenziswa rhoqo, kokubini kunye nangomlomo, kunokwenza iinwele zakho zibe thambile kwaye zibe manzi ngakumbi.

Ukongezelela, ioli yekakhukhunathi ilayishwe izondlo ezibalulekileyo kunye ne-antioxidants ezifana ne-vitamin K, i-vitamin E, kunye nentsimbi.

I-Keto Eyenzelwe Ukulahleka Kweenwele Kukubuyela umva nje okwethutyana

Ukubona imisonto eyongezelelweyo yeenwele kwi-sink kunokuba ngunobangela omkhulu wokukhathazeka, ngakumbi ukuba uye waqaphela emva kokuhamba kwe-keto.

Kodwa oku akufuneki kukutyhafise ekubeni ungahlali kwindlela yokuphila ye-keto.

Inyaniso kukuba naluphi na utshintsho olukhulu lwesondlo luya kubangela uxinzelelo olongezelelweyo emzimbeni wakho, olunokubangela ukulahleka kweenwele okwethutyana. Nje ukuba umetabolism wakho uqhelane nendlela yakho entsha, enempilo yokutya, iinwele zakho ziya kubuyela kwimeko yesiqhelo.

Ukuba uqhubeka nokulahlekelwa kweenwele kwi-keto yokutya emva kokulandela ezi ngcebiso, funa iingcebiso zonyango.

Ngamazwi ambalwa: Nika ingqalelo kwezinye izinto ezifana nokusilela kwekhalori, ukunqongophala kwezondlo, kunye noxinzelelo olukhulu ngaphambi kokuba utyhole ukutya kwe ketogenic! Landela isicwangciso sokutya ukutya kwe ketogenic Isondlo esifanelekileyo siya kuqinisekisa ukuba uyonwabela izibonelelo zokulahleka kwesisindo ngokukhawuleza kunye nomsebenzi ongcono wokuqonda kwi-keto ngelixa ugcina iinwele ezinempilo!