Ukuqothuka Kwezinwele Ku-Keto: Izizathu Eziyisi-6 Okwenzeka Kanye Nendlela Yokukuvimbela

Uke waqaphela izintambo eziningi zezinwele eziwela kusinki ngemva kokuya ku-keto?

Ukulahlekelwa izinwele kuyisenzakalo esivamile nge-low-carb dieters, ngokuyinhloko ngenxa yokucindezeleka okwandayo okuza nezinguquko ezinkulu zokudla.

Bheka amaforamu e-carb ephansi futhi uzobona ukuthi izinwele ezinciphile ziyinkinga enkulu.

Ngenhlanhla, lokhu kuwukubuyisela emuva kwesikhashana ekudleni kwe-ketogenic.

Ngokuvamile kwenzeka ezinyangeni ezintathu kuya kweziyisithupha ngemva kwanoma yikuphi ukudla okusha futhi amaphesenti amancane kuphela ezinwele zakho azowa.

Izindaba ezinhle ukuthi ngemva kwezinyanga ezimbalwa, izinwele zakho zizoqala ukukhula ziqine njengakuqala.

Kukhona nezinyathelo ezimbalwa zokuqapha ongazithatha ukuze ukuvimbele ngokuphelele.

Kulesi sihloko, sizokhuluma mayelana:

Isayensi ngemuva kokukhula kwezinwele

Izinwele ziyinkimbinkimbi kunalokho kubonakala. Inezakhiwo ezimbili ezihlukene:

• I-follicle: Ingxenye yezinwele zakho ehlala esikhumbeni sakho.
• I-eksisi: Ingxenye ebonakalayo yezinwele zakho. Kukhona ama-shafts amabili ahlukene, angaphakathi nangaphandle, azungeze i-follicle. Lezi yizakhiwo ezinesibopho sokuvikela nokukhulisa izinwele zakho.

Ukuze uqinisekise impilo efanele yezinwele, udinga ukuqinisekisa ukuthi kokubili i-follicle ne-shaft kunempilo ( ¹ ).

Nali umugqa wesikhathi omfushane womucu owodwa wezinwele ( ² ) ( ³ ):

1. Isigaba se-Anagen: lesi yisigaba sokukhula kwezinwele okusebenzayo esithatha iminyaka emibili kuya kweyisithupha. Izinwele zikhula zibe ngu-1 cm njalo ezinsukwini ezingu-28 ngalesi sigaba.
2. Isigaba se-Catagen: ukukhula kuyama phakathi nalesi sigaba soguquko esifushane, esithatha amasonto amabili kuya kwamathathu.
3. Isigaba se-telogen: lesi sigaba saziwa ngokuthi yisigaba sokuphumula, lapho kungekho khona ukukhula, futhi sithatha izinsuku ezingafika kweziyi-100. Kufika ku-20% wezinwele zakho ezisesigabeni se-telogen ngenkathi ezinye zikhula ( ⁴ ).

Izici zendlela yokuphila, njengokwenyuka kwesikhashana kokucindezeleka okuvela ekudleni okune-carb ephansi, kungasheshisa izinga lomjikelezo wakho wezinwele, okubangela ukulahlekelwa izinwele..

Izizathu Ezingu-6 Ongase Ulahlekelwe Izinwele Ku-Keto

Ucwaningo luthole ukuthi ukulahlekelwa izinwele kungaba umphumela ovamile wokudla okune-carb ephansi.

Olunye ucwaningo lwabheka ukusebenza kahle kokudla kwe-ketogenic ekusizeni ngokuquleka entsheni enesifo sokuwa. Imiphumela yayimihle kakhulu ekunciphiseni ukuquleka, kodwa ababili kwabangu-45 ababambiqhaza bathole ukuqothuka kwezinwele ( ⁵ ).

Nakuba ukudla kwe-ketogenic ngokwayo akuyona imbangela eyinhloko yokulahlekelwa izinwele, imiphumela emibi yokuqala yokuya ku-keto ingaba yicala lokulahlekelwa izinwele kungazelelwe.

Eminye yale miphumela engemihle ihlanganisa:

#1. ukuntuleka okukhulu kwe-caloric

Lapho sibheka ucwaningo olufanayo oluvela phezulu, imiphumela yabonisa ukuthi ababambiqhaza abayisikhombisa balahlekelwe ngaphezu kwe-25% yesisindo somzimba wabo wokuqala. Ukulahlekelwa isisindo esikhulu kangaka kusho ukuthi ukudla kwakho bekuphansi kakhulu uma kuqhathaniswa nokudla okuvamile.

Ucwaningo luye lwabonisa ukuthi ukuncipha okukhulu kwesisindo kubangela ukulahlekelwa izinwele ( ⁶ ).

Ngesikhathi sokudla okunekhalori ephansi, umzimba wakho uchitha amandla amancane ezinhlelweni ezingabalulekile njengokukhula kwezinwele.

Abantu abaningi abasha ekudleni kwe-ketogenic abafaki esikhundleni samakhalori abebengawathola kuma-carbohydrates ngamafutha anempilo namaprotheni. Lokhu kuholela ekushoda kwekhalori okukhulu futhi noma yikuphi ukudla okunekhalori ephansi kungathinta impilo yezinwele.

Uhlelo lwe ukudla Ukudla okwanele kungasiza ekwehliseni ukuncipha kwezinwele ngokuqinisekisa inani elifanele lokudla.

#ezimbili. Ukuntuleka kwamavithamini namaminerali

Olunye ucwaningo lwabheka ukuntuleka kwamavithamini kanye nobudlelwano bakho nempilo yezinwele. Ababhali bathola ukuthi ukuntuleka kwama-amino acid nama-micronutrients afana ne-zinc kwakunesibopho sokuncipha kwezinwele kubahlanganyeli.

Lapho i-carb ephansi, abantu abaningi bayakhohlwa ukufaka amavithamini namaminerali abalulekile anqunywa ezinsukwini zabo zokuqala ku-keto.

Njengoba udla ama-carbohydrate ambalwa, umzimba wakho ukhiqiza i-insulin encane futhi izitolo ze-glycogen ziyancipha. Lapho izitolo ze-glycogen seziphelile, izinso zikhipha amanzi futhi ama-electrolyte njenge-sodium, i-zinc, i-magnesium, i-potassium ne-iodine ngamanani amakhulu.

Kufanele ugcwalise lawa ma-electrolyte ukuze ujabulele izinwele ezinempilo.

#3. Ukucindezeleka kunendima ebalulekile

Ukucindezeleka kungenye yezimbangela eziyinhloko zokuqothuka kwezinwele, futhi lapho umzimba wakho uba nezinguquko ezinkulu zokudla, ukucindezeleka kuphezulu ngaso sonke isikhathi.

Nazi izizathu ezimbalwa zokuthi kungani ungaba nengcindezi enkulu ku-keto:

• ukuntula ukudla okunomsoco.
• Ukushoda kwe-caloric okukhulu.
• Umkhawulo wekhalori owedlulele.
• Ukucindezeleka kwengqondo.
• Umkhuhlane we-Ketogenic.
• ukuqubuka kwe-keto.

Ukucindezeleka kungaholela ezimweni ezilandelayo ( ⁷ ):

• I-Alopecia Areata: ukulahleka okungazelelwe kwezigaxa ezinkulu zezinwele ezindaweni ezizungeze isikhumba sekhanda.
• I-telogen effluvium: isimo lapho izinwele eziningi kunokuvamile sezilungele ukuqothuka.
• I-Trichotillomania: isimo esivamile esibangelwa ukucindezeleka lapho umuntu edonsa izinwele zakho ngokungaqondile.

I-telogen effluvium yisimo sezinwele esivame kakhulu ekuqaleni kokudla kwe-ketogenic. Ezimweni eziningi, kungokwesikhashana futhi kuthatha izinyanga ezimbili kuya kwezintathu kuphela..

Njengoba ukushintshela ekudleni okune-carb ephansi kungabangela ingcindezi, kubalulekile ukugcina ingcindezi incane kuzo zonke ezinye izici zempilo yakho phakathi nezigaba zokuqala zohambo lwakho lwe-keto.

#4. ukuntuleka kwe-biotin

I-Biotin, eyaziwa nangokuthi uvithamini H, isiza umzimba wakho ukuguqula ukudla kube amandla.

Ucwaningo olwenziwa kumagundane lwathola ukuthi ukudla okune-carbohydrate ephansi, okunamafutha amaningi kwabangela ukushoda kwe-biotin. Ababhali baphakamise ukuthi abantu abalandela ukudla kwe-ketogenic kufanele bangezele nge-biotin ( ⁸ ).

#5. amaprotheni anele

Kujwayelekile ukuthi i-keto dieters inyuke ngamaprotheni.

Ukudla okujwayelekile kwe-ketogenic kuqukethe ama-carbohydrate aphansi, amaprotheni aphakathi nokudla okunamafutha amaningi.

Abaqalayo abaningi bazodla kakhulu kancane amaprotheni ngoba bacabanga ukuthi amaprotheni amaningi angawakhipha ku-ketosis ngokusebenzisa i-gluconeogenesis, okuyinto okungelona iqiniso.

Eqinisweni, ngisho nama-carbohydrate aphansi, ukudla okunamaprotheni amaningi kufana ukudla okudliwayo ingakugcina kalula ku-ketosis.

Ucwaningo olubheka ukuthi yikuphi ukushoda kwezakhi okwabangela ukuqothuka kwezinwele kwathola ukuthi Ukushoda kwekhalori kanye nokungadli kahle kwamaprotheni kwakuyizici ezimbili eziyinhloko ezibangele ukuqothuka kwezinwele ( ⁹ ).

Ngaphezu kwalokho, ukuntuleka kwe-iron kuyaziwa futhi kubangela ukulahlekelwa izinwele. I-molecule eyinhloko yokugcina insimbi, i-ferritin, iphrotheni. Uma unamazinga anganele e-ferritin, angabangela izimpawu ze-hypothyroidism, ezithinta ngqo impilo yezinwele.

#6. impilo yamathumbu

I-gut microbiome yakho ithinta ngqo zonke izinhlelo zomzimba wakho, okuhlanganisa izinwele zakho, isikhumba, nezinzipho.

I-gut microbiome engenampilo ingaholela ku-leaky gut syndrome, engafaka ingcindezi emzimbeni wakho futhi yandise izimpawu zokulahlekelwa izinwele.

Ucwaningo lwakamuva olwenziwe kumagundane luthole ukuthi amabhaktheriya athile amabi amathumbu ayenomthwalo wemfanelo wokuvimbela ukukhiqizwa kwe-biotin. Abacwaningi banikeze amagundane inkambo yemithi elwa namagciwane ukuze abhubhise amagciwane emathunjini awo futhi, ngokumangazayo, abona ukulahleka kwezinwele okuncane.

Baphethe ngokuthi ukuthuthukisa impilo yamathumbu ngama-probiotics ngaphezu kwe-biotin supplementation kungase kuphumelele kakhulu ekuvimbeleni ukulahlekelwa izinwele kunokuthatha i-biotin ngokwayo. ( ¹⁰ ).

Ngaphezu kwalokho, ukwengezwa nge umhluzi wamathambo kuzophinde kuzuzise amathumbu akho.

Ukunciphisa Ukulahleka Kwezinwele Kwesikhashana Ku-Keto: I-6 Nutrients Okufanele Uyithathe

Nakuba ukudla ama-calories anele nokugcwalisa ama-electrolyte akho kuyisiqalo esihle sokuvimbela ukuqothuka kwezinwele, ukudla okuthile kanye nezithako zokudla nakho kungasiza.

Nakhu ukudla oku-6 okungcono kakhulu kanye nezithako ongazithatha ukuze uqinisekise izinwele ezigcwele ngenkathi uya ku-keto!.

#1: I-Biotin

I-Biotin ingenye yezithako ezisebenzayo kakhulu zokwandisa ukushuba kwezinwele zezinwele.

Indlela engcono kakhulu yokwandisa ukudla kwakho kwe-biotin ngokusebenzisa ukudla okuphelele kwe-ketogenic like:

• Ukholifulawa.
• Amaqanda (nge-yolk).
• Salimoni.
• Ama-alimondi.
• Ibhotela lamantongomane (ngokulinganisela).
• I-Avocados.
• Amakhowe.
• Isipinashi.
• I-Productos lácteos.

Abantu abadala badinga kuphela ama-micrograms angu-30 e-biotin nsuku zonke, ngakho-ke uma uhlelo lwakho lokudla okune-carb ephansi luqukethe inani elikhulu lokudla okubalwe ngenhla, ungakwazi ukubalekela umthamo omncane wesithasiselo se-biotin.

#2: I-MSM

I-MSM noma i-methylsulfonylmethane iyinhlanganisela engatholakala emikhiqizweni yezilwane, imifino kanye nolwelwe.

I-MSM isiza ukwakha izibopho ezicutshini zesakhiwo somzimba wakho, okuhlanganisa isikhumba, izinzipho, nezinwele. Ikakhulukazi, isiza ukwakha i-keratin, okuyiprotheni yesakhiwo esine-fibrous ebhekele izinwele ezinempilo nezinzipho.

Efomini lokwengeza, i-MSM isetshenziselwa ukuqinisa uqwanga kanye nezicubu ezixhumeneyo.

Ungakwazi futhi ukuthuthukisa impilo yezinwele ngoba icebile ngesulfure, edingekayo ukwenza i-cystine, i-sulphur amino acid esiza ukwakha i-keratin.

#3: Umhluzi Wamathambo

Umhluzi wamathambo kanye nokudla kwe-ketogenic kuyahambisana kakhulu.

Umhluzi wethambo uqanjwe ngokuthi “igolide eliwuketshezi” ngenxa yezinzuzo zayo ezijulile zezempilo. Ithuthukisa impilo yezinwele ngenxa yokuqukethwe kwayo kwe-collagen kanye nemiphumela yayo emihle emathunjini.

Collagen Iyiprotheyini eningi kakhulu emzimbeni wakho futhi ibalulekile ekuqiniseni isikhumba nokunwebeka, ukukhula kwezinwele, ukukhula kwemisipha, ukusebenza kahle kwezitho zomzimba, nokunye. Umhluzi wamathambo wenziwe ngohlobo lwe-II collagen, olutholakala kuphela emathanjeni nasezicutshini ezixhumeneyo.

Umhluzi wamathambo nawo usiza ekuvimbeleni i-leaky gut syndrome, ethuthukisa ukumuncwa kwezakhi ezidingekayo ezinweleni ezinempilo.

#4: I-Collagen

Ukwengeza i-collagen eyengeziwe ekudleni naseziphuzweni zakho, yeqa umhluzi wamathambo bese uqonda ngqo esithasiselweni se-collagen.

I-collagen yomlomo ingavimbela:

• Ukuqothuka kwezinwele zakuqala.
• Ukuncipha kwezinwele.
• Izinwele ezimpunga.

I-Collagen iyingxenye ye-hair follicle stem cell (HFSC), amaseli akha izinwele ezintsha. Ukuntuleka kwe-collagen kungabangela ukuguga ngaphambi kwesikhathi kulawa ma-stem cells, kubangele ukulahlekelwa izinwele ngaphambi kwesikhathi [¹¹].

Ngeshwa, ukukhiqizwa kwe-collagen yakho yemvelo kuyehla njengoba ukhula, ngakho ukugcwalisa kungasiza ukugcwalisa amaleveli akho e-collagen.

I-collagen yenziwe ngezinkomo ezifunzwa utshani futhi ihlanganiswe namafutha e-MCT ukuze kusekelwe i-ketosis efanele. Iza futhi ngama-flavour angu-4: ushokoledi, i-vanilla, i-caramel enosawoti kanye nethafa.

#5: Zinc

Ucwaningo oluningana lubonise ukuthi ukushoda kwe-zinc kungaholela ku-hypothyroidism nokulahlekelwa izinwele ngokweqile.

Nakhu ukudla kwe-keto okucebile nge-zinc:

• Inyama yemvu.
• inyama yenkomo edla utshani.
• Ukhokho impuphu.
• Imbewu yethanga.
• Amakhowe.
• Inkukhu

#6: Amafutha Kakhukhunathi

Amafutha kakhukhunathi angase angakuthuthukisi ngokuqondile ukukhula, kodwa angasiza ekuvimbeleni ukulahlekelwa izinwele.

Ukusetshenziswa okuvamile, kokubili ngokwezihloko nangokwemlomo, kungenza izinwele zakho zithambe futhi zibe namanzi amaningi.

Ukwengeza, uwoyela kakhukhunathi ugcwele izakhi ezibalulekile kanye nama-antioxidants afana ne-vitamin K, i-vitamin E, ne-iron.

Ukuqothuka Kwezinwele Okubangelwa I-Keto Kuwukuhlehlisa Kuphela Kwesikhashana

Ukubona izintambo ezengeziwe zezinwele kusinki kungaba yimbangela enkulu yokukhathazeka, ikakhulukazi uma ukuqaphele ngemva kokuya ku-keto.

Kodwa lokhu akufanele kukudikibalise ukuthi ungahlali endleleni yokuphila ye-keto.

Iqiniso liwukuthi noma iluphi ushintsho olukhulu lokudla okunempilo luzobangela ukucindezeleka okwengeziwe emzimbeni wakho, okungase kubangele ukulahlekelwa izinwele kwesikhashana. Uma umzimba wakho usujwayele ukudla ngendlela entsha, enempilo, izinwele zakho zizobuyela kwesijwayelekile.

Uma uqhubeka nokubhekana nokulahlekelwa izinwele ekudleni kwe-keto ngemva kokulandela lezi zincomo, funa iseluleko sezokwelapha.

Ngamagama ambalwa: qaphela ezinye izici ezifana nokushoda kwekhalori, ukuntuleka kwezakhi zomzimba, nokucindezeleka okukhulu ngaphambi kokusola ukudla kwe-ketogenic! ukudla kwe-ketogenic Ukudla okunomsoco kuzoqinisekisa ukuthi ujabulele izinzuzo zokulahlekelwa isisindo ngokushesha kanye nokusebenza kwengqondo okuthuthukisiwe ku-keto ngenkathi ugcina izinwele ezinempilo!