Gadajen ƙusa koyaushe suna ba da hanyar ƙusa ƙusa, kuma isasshen abinci na bitamin, ma'adanai da abubuwan gina jiki na taimakawa haɓaka haɓaka, samuwar sabbin ƙwayoyin ƙusa.
Canjin kamanni, laushi, ko siffar ƙusoshi yana nuna ƙarancin abinci mai gina jiki.
kiyaye farce lafiya ƙusa ƙarfafa bitamin...
Menene Vitamins Masu Ƙarfafa Farce?
biotin
biotinYana da bitamin B, wanda kuma aka sani da bitamin B7, coenzyme R, da bitamin H.
Yana haɓaka haɓakar sel lafiya kuma yana taimakawa cikin metabolism na amino acid masu gina furotin masu mahimmanci don haɓaka ƙusa.
Abincin da ke da wadataccen abinci na biotin na iya taimakawa ƙarfafa kusoshi masu karye. Ƙananan ƙananan karatu suna goyan bayan yin amfani da kari na biotin don wannan sakamako.
Binciken da aka yi a cikin mutane 35 da ke da kusoshi masu raguwa sun gano cewa yin amfani da 2.5 MG na biotin a kowace rana don makonni shida zuwa watanni bakwai ya inganta bayyanar cututtuka a cikin 63% na mahalarta.
Rashi a cikin wannan bitamin yana da wuyar gaske kuma babu Shawarar Abincin yau da kullun (RDA) don biotin, yayin da shawarar da aka ba da isasshen abinci (AI) ga manya an saita a 30 mcg kowace rana.
Biotin ya fi maida hankali ne a cikin kwai kamar hanta, amma kuma ana iya samun shi a cikin gwaiduwa kwai, kayan kiwo, yisti, salmon, avocado, dankalin turawa, goro, iri har ma da farin kabeji.
Sauran bitamin B
Sauran bitamin B kuma suna da mahimmanci ga lafiyar farce.
Vitamin B12 Yana taka rawa wajen shakar baƙin ƙarfe da haɓakar ƙwayoyin jajayen jini. Dukansu baƙin ƙarfe da B12 ana buƙatar su don kiyaye ƙusoshin ƙarfi da lafiya.
Rashin bitamin B12 na iya haifar da kusoshi masu launin shuɗi gaba ɗaya, layukan duhu masu tsayi, da bluish-black pigments tare da launin ruwan kasa.
Hakanan, folate, ko bitamin B9, yana da mahimmanci ga haɓakar farce da lafiya ta hanyar ba da gudummawa ga samuwar jan jini da haɓaka sabbin ƙwayoyin cuta.
Rashi a cikin folate na iya haifar da canje-canjen launi a cikin ƙusoshi, yana sa su tauri da tsinke.
Don hana rashi, manya suna buƙatar 2.4 mcg na bitamin B12 kowace rana da 400 mcg na folate kowace rana, kodayake mata masu juna biyu suna da ƙarin buƙatu.
Ana samun Folate a cikin duhu kore kayan lambu, 'ya'yan itatuwa citrus, wake, Peas, lentil, goro, tsaba, da avocados.
A gefe guda kuma, ana samun bitamin B12 a cikin abincin dabbobi kamar nama, kaji, kifi, kwai da madara.
Demir
DemirYana samar da tsakiyar jajayen ƙwayoyin jini waɗanda ke ɗaukar iskar oxygen zuwa gabobin da kowane tantanin halitta a cikin jiki - gami da kusoshi.
Idan ba tare da baƙin ƙarfe ba, iskar oxygen ba ta isa zuwa sel ba.
Domin ana buƙatar iskar oxygen don samun lafiyayyen farce, ƙarancin ƙarfe ko anemia na iya haifar da gaɓoɓin kusoshi a tsaye a cikin farce, ko kuma ƙusoshi na iya zama kamanni ko siffar “cokali”.
Abincin ƙarfe na yau da kullun ya bambanta sosai da shekaru da jinsi.
Jiki yana shakar baƙin ƙarfe da ake samu a cikin abincin dabbobi kamar naman sa, kaji, kifi, da ƙwai mafi kyau daga abinci na shuka kamar duhu koren ganye, gyada, iri, wake, da sauran kayan abinci masu ƙarfi.
Duk da haka, cin abinci mai wadataccen bitamin C tare da tushen abincin ƙarfe na tushen shuka yana inganta sha. Misali, cin lemu da strawberries tare da salatin wake da alayyahu yana kara shan ƙarfe.
magnesium
magnesiumWani ma'adinai ne wanda ke da hannu a cikin fiye da halayen 300 a cikin jiki kuma ya ƙunshi furotin da ake bukata don ci gaban ƙusa.
Shawarar abincin yau da kullun shine 400-420 MG da 310-320 MG kowace rana ga maza da mata, bi da bi.
Dukan hatsi, musamman dukan alkama, sune tushen tushen magnesium. Bayan kayan lambu masu duhu kore, quinoa, almonds, cashews, gyada, edamame da kuma baƙar wake suma suna da kyau.
An yi ƙusoshi galibi da furotin tsarin fibrous da ake kira keratin. Wannan yana ba su ƙarfi da ƙarfin hali. Hakanan yana kare kusoshi daga lalacewa ko damuwa.
Abin sha'awa, keratin da kuke gani ya mutu a zahiri. Matattun kwayoyin halitta ne ke samar da kusoshi da jiki ke zubarwa yayin da sabbin kwayoyin halitta ke tunkudewa daga kasa.
Isasshen abinci mai gina jiki furotin Cin abinci ya zama dole don haɓaka samar da keratin kuma don haka gina ƙusoshi masu ƙarfi, yayin da ƙarancin furotin zai iya haifar da ƙusoshi masu rauni.
Shawarar da aka ba da shawarar yau da kullun don furotin shine gram 0.8 a kowace kilogiram na nauyin jiki. Wannan ya yi daidai da kusan gram 68 na furotin a kowace rana ga mutum mai nauyin kilo 55.
Ana samun Protein a cikin abincin dabbobi kamar nama, kaji, kifi, kwai, da kayan kiwo, haka kuma a cikin abincin shuka irin su waken soya, legumes, lentil, goro, iri, da kuma hatsi.
Omega 3 Fatty Acids
Omega 3 fatty acidYana taimakawa wajen sa mai da moisturize ƙusoshi, yana ba su bayyanar haske.
Haka nan kuma wadannan fatty acid na iya rage kumburi a gadon ƙusa, wanda ke inganta lafiyar ƙwayoyin sel a farantin ƙusa. Rashin sinadarin omega 3 na iya haifar da bushewar kusoshi da karyewa.
Babu shawarar cin abinci na yau da kullun don omega 3 fatty acids, amma AI shine gram 1,6 da gram 1,1 a cikin mata da maza, bi da bi.
Kifi mai mai irin su salmon, trout, mackerel, tuna, da sardines sune tushen albarkatun omega 3, amma ana iya samun su a cikin walnuts, soya, qwai, tsaba na chia, flaxseed, kifi, da man flaxseed.
bitamin C
bitamin CWajibi ne don samar da collagen, wanda ke ba da siffar, ƙarfi da mutunci ga kyallen takarda da yawa kuma shine ginin kusoshi, gashi da hakora.
Rashin bitamin C na iya haifar da jinkirin girma na ƙusoshi da kuma tsintsin ƙusoshi.
Vitamin C muhimmin sinadari ne kuma jikinmu ba zai iya samar da shi ba. Maza suna buƙatar MG 90 kowace rana, mata kuma suna buƙatar 75 MG.
'Ya'yan itatuwa Citrus irin su lemu, strawberries da kiwis ana daukar su a matsayin mafi kyawun tushen bitamin C, yayin da barkono, koren kayan lambu da tumatir suma suna dauke da babban adadin wannan muhimmin bitamin.
A gaskiya ma, capsicum ya ƙunshi fiye da sau biyu na bitamin C na orange.
tutiya
Don yawancin halayen jikinmu, ciki har da girma da rarraba kwayoyin halitta zinc Ake bukata.
Kusoshi sun ƙunshi nau'in tantanin halitta mai girma da rarrabuwa cikin sauri. Saboda wannan saurin samarwa, ana samar da zinc akai-akai don tallafawa ci gaban ƙusoshi.
Rashin isasshen sinadarin zinc zai iya haifar da lalacewa na farantin ƙusa da bayyanar fararen fata a kan ƙusoshi.
Adadin da aka ba da shawarar yau da kullun don zinc shine 11 MG da 8 MG kowace rana ga maza da mata, bi da bi.
Sunadaran dabbobi kamar naman sa, kaji, kifi da ƙwai sune tushen tushen zinc. Duk da haka, waken soya, kaji, baƙar fata, kwayoyi (kamar almonds da cashews), da tsaba kuma suna ɗauke da zinc.
Kari da Tushen Abinci
Abincin da ya ƙunshi bitamin, ma'adanai da abubuwan gina jiki shine hanya mafi kyau don samun ƙarfi, ƙusoshi da lafiya.
Duk da yake akwai abubuwa da yawa da aka sayar don ƙarfafa ƙusoshi, shaidar kimiyya akan wannan ba ta da yawa. Har zuwa yau, kari na biotin shine kawai nau'in da aka nuna don yin tasiri mai yiwuwa.
Koyaya, yana da mahimmanci a tuna cewa ƙarancin wasu bitamin, ma'adanai da abubuwan gina jiki na iya cutar da lafiyar ƙusa mara kyau.
Gwada samun bitamin da abubuwan gina jiki daga abinci, amma idan ba za ku iya ba, shan abubuwan da ake buƙata na iya taimakawa wajen biyan bukata da inganta lafiyar ƙusa.
Tasirin Karancin Abinci Akan Farce
Yawancin sauye-sauyen ƙusoshi da fata suna haifar da rashin bitamin da abubuwan gina jiki. Anan akwai canje-canjen da ka iya faruwa a cikin farce sakamakon karancin abinci mai gina jiki…
Kusoshi suna da sirara sosai da sifar cokali. Gefen ƙusoshi na waje suna juyawa sama kuma suna fitowa daga gadajen ƙusa. Kusoshi na iya tsage. Siffar ƙusoshi ya zama mai iya riƙe digo na ruwa.
Rashin ƙarfe (ko anemia) shine mafi yawan sanadin Koilonychia. Rashin ƙarfe a jikinmu yana sa kusoshi su karye. Idan wannan yanayin ya kasance saboda anemia, wasu alamomi kuma na iya faruwa, kamar:
- gajiya
– Rauni
– kodadde fata
– gazawar numfashi
Duk da haka, ana iya haifar da hakan ta hanyar:
- Rashin iya shan sinadirai masu gina jiki
– Rauni na waje ga kusoshi
– Fitar da abubuwan wanke-wanke da kaushi na man fetur
– Radiation far ko chemotherapy
Hakanan ana iya gadonsa ko haifar da shi ta hanyar abubuwan muhalli. Wani bincike ya gano cewa mutanen da ke zaune a kan tudu suna yawan fuskantar wannan yanayin.
Idan anemia ko ƙarancin ƙarfe ke haifar da yanayin, cin abinci mai arzikin ƙarfe shine hanya mafi inganci don magance ta.
Layin Beau
Ciwon kai a kwance yana faruwa akan kusoshi. Yana iya faruwa akan farce ko farce. Yayin da ƙusa ke girma, ƙusoshin suna ci gaba da girma.
Rashin sinadarin Zinc yakan haifar da layin Beau. Koyaya, wasu abubuwan da ke tattare da wannan yanayin sun haɗa da:
– Raunin ƙusa
- Yanayin kumburi kamar psoriasis
– Ciwon farantin farce
- Yawan tarin cuticles ko kusoshi (cuticles kuma na iya haifar da layin Beau)
-Cutar zazzabi mai zafi (kamar zazzabi mai ja, ciwon huhu, kyanda da mumps)
Layukan Beau yawanci suna ɓacewa yayin da ƙusoshin suka girma (sai dai idan ƙusoshin sun ƙara rauni).
Idan rashin zinc ya haifar da yanayin, ya zama dole a cinye abinci mai yawan zinc.
Idan layukan Beau suna faruwa ta kowace irin matsala ta rashin lafiya, likita zai bincikar kuma yayi magani daidai.
Sau da yawa, kula da yanayin rashin lafiya yana taimakawa layukan su ɓace. Idan kun ga waɗannan layin akan kusoshi, tuntuɓi likita nan da nan.
onychochia
Tsawon tsayin tsayi yana bayyana akan kusoshi. Farce sun zama masu karye sosai kuma suna fara rabuwa da tukwicinsu.
Wannan yanayin yawanci anorexia nervosaYana faruwa a cikin mutanen da ke da rashin abinci mai gina jiki da rashin abinci mara kyau kuma ana danganta shi da rashin isasshen abinci, ruwa, da abinci mai gina jiki. Rashin baƙin ƙarfe, calcium, da zinc yana haifar da yanayin.
Sauran abubuwan da ke haifar da farce masu karye sun haɗa da:
– Psoriasis
– Eczema
– Yawaita amfani da goge goge ko cire cuticle
– Raunin ƙusa
– Tsawon lokaci ga abubuwan wanke-wanke, sabulu da barasa
Ana iya magance yanayin tare da abinci mai wadataccen abinci mai mahimmanci, musamman baƙin ƙarfe, calcium, da zinc.
leukonychia
Ƙananan fararen aibobi suna faruwa a kan gadon ƙusa.
Rashin Calcium, Zinc, da bitamin B sune manyan abubuwan da ke haifar da wannan yanayin. Jiyya tare da waɗannan bitamin an san yana taimakawa wajen maganin wannan cuta.
Duk da haka, wasu dalilai na iya haifar da leukonychia:
– Yawan cizon farce
– Raunin ƙusa
- Manicure
- Tasirin sakamako na kwayoyi (magungunan chemotherapy da sulfonamides)
- Cututtuka (anemia, raunin hanta, ciwon sukari da eczema)
– Dalilan gado
Idan rashin abinci mai gina jiki ya haifar da yanayin, yanayin zai iya inganta sakamakon amfani da waɗannan abubuwan gina jiki:
– Kiwo kayayyakin
– Koren ganye masu duhu
– Dukan hatsi
- Legumes
– iri
- Kwai
- Kuma
Idan rashin abinci mai gina jiki yana haifar da yanayin, zai tafi lokacin da jiki ya sami isasshen waɗannan sinadarai. Fararen tabo yawanci suna ɓacewa yayin da kusoshi ke girma.
Idan yanayin ya haifar da wani yanayin da ke ciki (rauni ko cuta), yana buƙatar kulawa daban.
Zubar da Jini
Waɗannan suna bayyana azaman siraran ja, launin ruwan kasa, ko baƙar fata a ƙarƙashin kusoshi. Suna mika tsayin tsayi tare da tsayin daka na ƙusa.
Wadannan layukan yawanci suna haifar da rauni (rauni ga ƙananan jijiyoyin jini a ƙarƙashin gadon ƙusa). Duk da haka, a wasu lokuta, rashin bitamin C kuma yana haifar da shi.
Idan dalilin da ke bayan yanayin shine rashi na bitamin C, ana iya magance yanayin tare da abinci mai arziki a cikin bitamin C.
Tunda yawancin lokuta suna haifar da rauni ko cututtuka, warkar da rauni ko kamuwa da cuta zai warkar da ƙusa kai tsaye.
Fitowar farce
Su ne tsagi na tsaye ko ƙwanƙwasa waɗanda ke gudana daga tukwici na kusoshi zuwa cuticles. Dalilan da suka haifar da haka su ne;
– Tsufa (wannan ya zama ruwan dare a cikin manya saboda ƙarancin juyawar tantanin halitta)
- Rashin bitamin (musamman bitamin B masu taimakawa ci gaban cell)
– Raunin ƙusa ko rauni
Daidaitaccen abinci mai wadata a cikin duk mahimman bitamin da abubuwan gina jiki shine mabuɗin don kawar da ƙusoshin ƙusa.
Likita na iya rubuta abubuwan abinci masu gina jiki don gyara ƙarancin abinci mai gina jiki. Baya ga haka, kulawa da kai yana da mahimmanci don guje wa raunin da ba dole ba ga kusoshi.
Hapalonychia (Nails masu laushi)
Babban ɓangaren ƙusoshi ya zama mai laushi da laushi. Suna lanƙwasa kuma suna da karye sosai.
Hapalonychia yana faruwa ne ta hanyar rashin abinci mai gina jiki, musamman ƙarancin bitamin A, B6, C, da D. Karancin sinadarin calcium shima yana daya daga cikin dalilan wannan yanayin.
Mafi kyawun magani ga wannan yanayin shine cin abinci mai dacewa.
– Fresh kayan lambu
– hatsi
– Kiwo kayayyakin
– Kifi mai hanta
- 'Ya'yan itãcen marmari
- Kifi na Gishiri (suna da wadataccen tushen micronutrients)
Likita na iya ba da shawarar bitamin da kari na biotin don magani.
Ciwon Farce
Kwancen ƙusa ya zama mai laushi kuma ba za a iya haɗa shi da kyau ga gadon ƙusa ba. Ƙashin yatsa na iya bayyana kumbura. Farce suna karkata zuwa ƙasa kuma suna fuskantar gefuna, ko kama da cokali mai jujjuyawar.
Karancin Iodine na iya haifar da ƙusa wani lokaci. Hakanan yana da alaƙa da:
– Ƙananan matakan oxygen a cikin jini
– Cutar huhu
– Ciwon ciki mai kumburi
– cututtukan zuciya ko hanta
Ana kula da yanayin ta hanyar cinye kayan abinci mai wadatar iodine da sauran abubuwan gina jiki.
Kodadden Farce
Mafi yawan abin da ke haifar da pallor gadon ƙusa shine anemia. Wannan yanayin yana da alaƙa da ƙananan matakan ƙarfe a cikin jiki.
Hanya mafi kyau don magance cutar anemia da ke sa gadon ƙusa ya dushe shi ne yin canje-canjen abinci. Don magance anemia, wajibi ne a ci abinci mai arziki a cikin baƙin ƙarfe.
melanonychia
Layukan launin ruwan kasa ko baki akan kusoshi suna nuna melanonychia. Yana kama da tsiri a tsaye wanda ke farawa daga kasan kusoshi kuma ya ci gaba zuwa sama. Yana iya faruwa a cikin kusoshi ɗaya ko fiye.
Yawancin lokaci, melanonychia yana haifar da rashin abinci mai gina jiki da rashin mahimmancin furotin da makamashi a cikin jiki.
Melanocytes suna tara melanin a cikin gadon ƙusa, wanda shine dalilin da ya sa kake ganin waɗannan ratsi na tsayi a kan kusoshi. Bayan rashin abinci mai gina jiki, wasu dalilai da yawa na iya kunna melanocytes:
- rauni da rauni
- Kamuwa da cuta
– Psoriasis
- Hyperthyroidism
– Hankali ga haske
- Sigari
- Henna
– Fitowar X-ray
– Yawan ƙarfe a jiki
Idan matsalar rashin abinci mai gina jiki ne ya haifar da ita, hanyar da za a iya rage launi a farce ita ce a ci lafiya.
Zaɓuɓɓukan jiyya na melanonychia sun dogara da sanadin sa. Idan dalilin kamuwa da cuta ne, dpktor na iya rubuta magungunan antifungal da maganin rigakafi.
