Keto va rung toc: nguyen nhan va giai phap
Ban da an keto vai thang, cam thay khoe, giam can, va dot nhien: nhieu toc tren luoc, tren goi, trong phong tam. So hai. Nhung truoc khi hoang loan ngung keto: dieu nay gan nhu khong lien quan den ketosis, gan nhu luon co the xu ly, va toc se moc lai binh thuong.
Dieu dang xay ra: rung toc telogen effluvium
Rung toc tren keto co ten goi: telogen effluvium. Nghe phuc tap, nhung hieu don gian la: nang toc tam thoi buoc vao pha nghi. Binh thuong, 85 den 90 phan tram toc o pha moc va 10 den 15 phan tram o pha nghi. Voi telogen effluvium dieu do thay doi: nhieu toc cung luc vao pha nghi, va 2 den 4 thang sau nhung toc do rung.
Quan trong can biet: day khong phai hoi. Toc khong rung vi bi hu. No rung vi nang toc tam nghi. Khi nguyen nhan bien mat, qua trinh moc bat dau lai.
Va nguyen nhan do? Gan nhu khong bao gio la ketosis. Do la cac loi nguoi ta mac phai trong cach lam keto.
4 nguyen nhan that su
1. Thieu calo
Day la thu pham lon nhat. Nhieu nguoi ket hop keto voi thieu calo manh vi muon ket qua nhanh. Van de: co the xem toc la xa xi. Neu nap qua it nang luong, co the dua nang luong do den cac co quan thiet yeu va rut phich cam khoi moc toc.
Thieu hut 300 den 500 kcal moi ngay la on de giam can. Thieu 1000 kcal tro len la cau hoa, khong chi cho toc ma cho ca qua trinh trao doi chat.
2. Thieu dam
Toc chu yeu la keratin, do la dam. Tren keto, nhieu nguoi tap trung vao chat beo va quen dam. Hoac co an dam nhung qua it.
Toi thieu can: 1,2 den 1,5 gam dam moi kg can nang moi ngay. Voi 70 kg do la 84 den 105 gam dam. Hai qua trung sang va mot mieng thit ga toi la khong du. Hay tinh thu mot lan.
3. Giam can nhanh
Trong vai tuan dau keto ban co the giam 3 den 5 kg, chu yeu la nuoc. Dieu do binh thuong va vo hai. Nhung neu sau do ban tiep tuc giam hon 1 kg moi tuan trong nhieu tuan, do la tin hieu stress voi co the. Stress do gay ra telogen effluvium.
Toc do lanh manh: 0,5 den 1 kg moi tuan sau cac tuan rut nuoc dau. Nhanh hon khong phai tot hon.
4. Thieu vi chat
Tren keto ban loai bo nguyen nhom thuc pham: ngu coc, trai cay, dau. Cung voi do ban mat nguon biotin, kem, sat va vitamin B. Tat ca deu thiet yeu cho moc toc.
- Biotin: can cho san xuat keratin. Thieu hiem nhung xay ra khi an thieu can bang.
- Kem: vai tro trong phan chia te bao nang toc. Thieu lam cham moc toc truc tiep.
- Sat: dac biet voi phu nu. Sat thap la mot trong nhung nguyen nhan rung toc pho bien nhat, khong lien quan den keto.
- Vitamin D: anh huong chu ki toc. Nhieu nguoi du sao cung thieu.
Muon ho tro de can bang dung?
Avo (AI coach trong Ketomi) phan tich thuc an hang ngay va canh bao khi ban thieu dam, calo hoac vi chat. De toc khong phai tra gia cho ke hoach kem.
Dung thu Ketomi mien phi 7 ngay →Cac buoc cu the de dung rung toc
Buoc 1: kiem tra calo
Tinh nhu cau co ban va dam bao khong di duoi hon 500 kcal moi ngay. Neu ban da o muc 1000 hoac 1200 kcal moi ngay nhieu thang, gan nhu chac chan do la nguyen nhan. Hay nang len muc thieu hut lanh manh. Dung, ban se giam can cham hon. Nhung ban giu duoc toc va qua trinh trao doi chat nguyen ven.
Buoc 2: an du dam
Toi thieu 1,2 gam moi kg can nang moi ngay. Tot hon la 1,5 gam neu ban cung tap the duc. Nguon tot tren keto:
- Trung (6 gam dam moi qua)
- Ga va ga tay (30 gam dam moi 100 gam)
- Ca beo nhu ca hoi va ca thu (20 den 25 gam dam moi 100 gam)
- Pho mai, dac biet pho mai cung (25 gam dam moi 100 gam)
- Sua chua Hi Lap, loai nguyen kem (10 gam dam moi 100 gam)
- Thit bo va thit heo (25 den 30 gam dam moi 100 gam)
Buoc 3: bo sung vi chat
Uong mot vitamin tong hop rong, it nhat trong 3 den 6 thang dau keto. Cu the cho toc, day la quan trong nhat:
- Biotin: 300 mcg moi ngay (co trong hau het vitamin tong hop)
- Kem: 15 den 25 mg moi ngay
- Sat: hay kiem tra chi so mau truoc khi bo sung. Qua nhieu sat cung co hai.
- Vitamin D: 1000 den 2000 IU moi ngay, dac biet trong thang mua dong
- Omega-3: 1 den 2 gam moi ngay, hoac an ca beo 2 den 3 lan moi tuan
Buoc 4: giam toc do
Neu ban dang giam hon 1 kg moi tuan (sau cac tuan rut nuoc dau), hay an them mot chut. Co the can thoi gian de thich nghi. Giam nhanh roi tang lai con te hon giam cham nhung ben vung.
Buoc 5: cho thoi gian
Chu ki toc cham. Du ban xu ly moi nguyen nhan hom nay, can 2 den 3 thang de thay rung toc dung, va 4 den 6 thang de thay toc moi. Do la binh thuong. Kien nhan o day khong phai sao rong ma la su that sinh hoc.
Checklist: ngua rung toc tren keto
- Toi da 500 kcal thieu hut moi ngay
- Toi thieu 1,2 gam dam moi kg can nang
- Vitamin tong hop rong (biotin, kem, vitamin D)
- Kiem tra chi so sat (dac biet phu nu)
- Ca beo 2 den 3 lan moi tuan, hoac thuc pham bo sung omega-3
- Khong giam hon 1 kg moi tuan sau cac tuan dau
- Du giac ngu: 7 den 8 tieng moi dem
- Giam stress khi co the
Cai gi KHONG giup
- San pham cham soc toc dat tien. Dau goi va serum hoat dong tu ben ngoai. Nguyen nhan o ben trong: dinh duong va hormone. Tiet kiem tien.
- Ngung keto. Van de khong phai ketosis ma la cach lam keto. Ngung khong giai quyet gi va ban mat luon nhung loi ich.
- Uong qua nhieu biotin. Lieu cuc cao biotin (5000 den 10.000 mcg) pho bien nhung chua duoc chung minh hieu qua tru khi thieu that su. Nhieu hon khong phai tot hon.
- An it chat beo hon. Chat beo khong phai van de. Nguoc lai: chat beo lanh manh (qua bo, dau o liu, ca) ho tro moc toc.
Khi nao den bac si
Trong hau het truong hop, rung toc tren keto la tam thoi va vo hai. Nhung hay den bac si neu:
- Rung toc keo dai hon 6 thang mac du da dieu chinh
- Xuat hien dom hoi (cho thay nguyen nhan khac)
- Co cac trieu chung khac: met moi cuc do, tay chan lanh, hoac tang can
- Nghi ngo van de tuyen giap
Bac si co the lam xet nghiem mau ve chuc nang tuyen giap, sat, ferritin, vitamin D va kem. Dieu do cho su ro rang.
Ketomi giup ban ra sao
Avo theo doi hang ngay xem ban co du dam, calo va vi chat khong. Neu ban thieu dam co cau hoac thieu hut calo qua lon, ban se nhan canh bao. Khong bang tinh, khong dem tay.
Ban cung co the hoi Avo: "Toi an du dam cho toc chua?" hoac "Nguon kem tot tren keto la gi?". Loi khuyen cu the, phu hop voi tinh huong cua ban.