Izimfihlo zokudla okufanele ukuze buhle besikhumba nezinwele

Namuhla ngiyaqhubeka nochungechunge lwezihloko lapho engabelana nawe izimfihlo zobuhle nobusha. Esihlokweni sokugcina Ngabhala ngalokho okulimaza ubusha bethu nobuhle. Namuhla ngizokhuluma ngokudla okunempilo kobuhle - mayelana nalokhu kudla wena, okuphambene nalokho, okuzodingeka ukuthi kufakwe ekudleni ukuze kwandiswe ubusha iminyaka eminingi.

Kunconyelwani kwanamuhla?

Esihlokweni esandulele, sithole ukuthi ubusha nobuhle buntshontshwa izinqubo zokuvuvukala ezingqamuzaneni, kanye nezinhlayiya eziyingozi ezibizwa ngokuthi ama-free radicals. Lezi zinqubo zenzeka emzimbeni wakho ngezinga elithile noma kwesinye njalo, noma ngabe udla ngokugcwele, uphumula, uvivinya umzimba futhi uvivinya umzimba njalo. izindlela zokulwa nengcindezi (ukuthenga akubali). Noma kunjalo, ungakha ukudla kwakho ngendlela yokuthi udambise ama-radicals mahhala ngangokunokwenzeka, futhi umise nezinqubo zokuvuvukala emzimbeni, okusho ukuthi uzophinda uthole ubuhle bakho obufisayo nobusha.

Umgomo wokudla okunempilo kobutsha nobusha 1: yeka ukuvuvukala

Yidla ukudla okunempahla yokulwa nokuvuvukala. Lokhu kufaka phakathi:

Ujinja - uqukethe i-giperol, enezinto ezilwa nokuvuvukala
i-turmeric - inomphumela wokulwa nokuvuvukala
inhlanzi enamafutha - iqukethe ama-acid e-OMEGA-3, adume ngezakhiwo zawo ezilwa nokuvuvukala (futhi futhi abe neqembu lonke lemiphumela emihle empilweni yethu engibhale ngayo kule ndatshana)
flaxseeds - ucebile ku-OMEGA-3
ama-walnuts - nawo acebile ku-OMEGA-3
ugarliki - uqukethe i-aliin ne-alicin, engagcini nje ngokuba nemiphumela yokulwa nokuvuvukala, kodwa futhi ngokulwa namagciwane
i-mint - futhi inomphumela wokulwa nokuvuvukala, futhi futhi ithuthukisa ukugaya

Izimfihlo zokudla okunempilo kobuhle nempilo yezinwele

Ukunakekelwa kwezinwele okusebenzayo akukhona nje ukuthi kukhethwe kahle izimonyo ezibizayo, kepha futhi nokudla okulinganiselayo okubandakanya zonke izakhamzimba ezidingekayo zomzimba. Kuyindlela ehlanganisiwe ezosiza ukufeza imiphumela emihle kakhulu futhi ubhekane nezinkinga zokulahleka kwezinwele, ukoma, izinwele ezinamafutha noma ezinamathele. Uhlobo lokudla lwama-curls amahle futhi anempilo kufanele afake ukudla okunevithamini namaminerali amaningi, futhi kuyadingeka ukugcina ukulingana phakathi kwamaprotheni, amafutha nama-carbohydrate.

Umgomo wokudla okunempilo kobuhle nobusha No. 2: siqinisa ushukela wegazi

Ngani? Iqiniso ngukuthi lifinyelela kushukela wegazi okuholela ekuvuvukeni nasekucindezelekeni ngokomzimba. Kungukuqukethwe kwe-glucose ephezulu egazini okwakha umphumela we-crystallization, okungagcini nje ukuphazamisa ukulingana kwe-hormonal, kodwa futhi kuholele ekwakhekeni kwama-cholesterol plaques, ikhanda kanye nomfutho wegazi ophakeme. Futhi akupheleli. Iqiniso ngukuthi ngaphandle kokudla amaswidi, ungaba noshukela ophezulu wegazi. Indida? Lutho neze!

Iqiniso ukuthi ama-carbohydrate asheshayo, ahlanganisa okusanhlamvu (okusanhlamvu), ufulawa (ngisho ufulawa kakolweni!), Ukudla okune-sitashi (amazambane kanye nommbila) nezithelo eziningi, kuholela cishe ekufiphiseni okufanayo kushukela wegazi, njengokungathi noma ngabe udle ikhekhe noma uphuza itiye noshukela.

"Manje manje?", Uyabuza, "Akukhona yini ukudla isithelo noma i-oatmeal?"

Ngenhlanhla, konke lokhu kungenzeka, kepha kuhlangene namafutha. Kungani amafutha edingeka? Ukunciphisa izinga lokufakwa kwama-carbohydrate alula emikhiqizweni engenhla. Amafutha abonakala ephethe ama-carbohydrate, futhi atholakala kancane. Womabili amaswidi asongwe nge-wrapper kanye nama-carbohydrate "asongwe" kwifilimu enamafutha, ezodinga isikhathi nama-enzyme amaningi ukuthi ehle. Konke lokhu kuthatha isikhathi. Ngakho-ke, inqubo inciphisa ijubane, futhi uzwa umuzwa omuhle wokudinwa isikhathi eside.

Kusho ukuthini lokhu ekusebenzeni?

yidla izithelo kuphela lapho uhambisana namantongomane nembewu noma ngokushesha nje ngemuva kokunye isidlo
amasangweji agcobhoza ngomusa pesto noma imayonnaise eyenziwe ekhaya
engeza imifino noma i-ghee ethe xaxa epanini, kanye nazo zonke izinhlobo zezimbewu namantongomane

Kuyiqiniso, kunezinqubo eziningi zokudla okunempilo zokuqinisa ushukela wegazi, futhi ngeke zingene kule ndatshana, kodwa ukwengeza amafutha kungenye yezindlela eziphambili. Ngakho-ke, qala okungenani ngalokhu, futhi ngiyaqiniseka ukuthi umphumela uzokumangaza umangale.

Umgomo wokudla okunempilo kobuhle nobusha No. 3: sifaka isandla ekubuyiselweni kolwelwesi lwamaseli

Le ngxenye yezindlela zokubuyisa ubuhle nobusha icishe ibe yisisekelo. Impela, uma ulwelwesi lweseli luphilile, khona-ke zonke izakhamzimba namavithamini anamaminerali awadingayo angangena kalula kuwo.

Okokuqala, vumela i-biochemistry encane. Ulwelwesi lweseli luqukethe ungqimba oluphindwe kabili lwama-phospholipids (amafutha), okumele ube nesakhiwo "esintantayo". Okusho ukuthi, ngakolunye uhlangothi, kufanele zilingane komunye nomunye, kanti ngakolunye uhlangothi, akufanele zinamathele ngokuqinile komunye nomunye - ngaphandle kwalokho izakhi zomzimba kanye nama-microelement ngeke zingene esitokisini. Kungani kudingeka baye lapho? Ukuze iseli lisebenze ngokuphelele imisebenzi yalo! Futhi uma engafuni, khona-ke siqala ukuguga futhi sigule.

Ungaqinisekisa kanjani ukuthi "ulungile" we-membrane yeseli (ulwelwesi)? Faka amafutha angatholakali ekudleni kwakho! Kusho ukuthini ngempela kubo? Nalu uhlu oluyingxenye:

amafutha e-olive
uwoyela sunlighter
uwoyela ongahluziwe
uwoyela ukwatapheya
ukwatapheya
amantongomane nembewu (futhi okuwumthombo wamaprotheni wemifino)
uwoyela odlwenguliwe
uwoyela we-walnut

KUBALULEKILE: wonke uwoyela kufanele acindezelwe nje kuphela abandayo. Ngabe usalokhu uthambisa ocolisisiwe? Bese ngicela ubheke lapha le vidiyo esiteshini sami se-YouTube: kuwo ngitshela ngokuningiliziwe ukuthi kungani lokhu kungafanele.

Umgomo wokudla okunempilo kobuhle nobusha No. 5: ukusekela isibindi

Ukuze ugcine isibindi sakho sisebenza, uzodinga:

amakhambi abuhlungu nemifino (i-arugula, isaladi ebomvu i-Redicchio, amaqabunga e-dandelion - manje sekuyisizini nje!)
amagilebhisi
i-zest yamawolintshi ahlukahlukene
isithombo esibuhlungu
imifino eluhlaza emnyama nemifino

Ngemininingwane yokuthi ungasisekela kanjani isibindi sakho ngaphandle kwezidakamizwa, ngabhala kulo mbhalo.

Umgomo wokudla okunempilo kobuhle nobusha No. 6: sisiza umsebenzi wohlelo lwe-excretory

Konke kulula lapha. Ukuze uhlelo lwe-excretory lubhekane nemisebenzi yalo, udinga:

Phuza amanzi anele (1.5 - 2 amalitha ngosuku kufanele abe anele, kepha uma unezinhlelo zosuku, faka ukuqeqeshwa, uzizwe ukhululekile ukufaka elinye ilitha). Kusemanzini lapho zonke izinqubo ze-metabolic zenzeka khona, futhi uma akwanele, khona-ke thina ngeke sakwazi kuphela ukuqeda ubuthi nobuthi obunqwabelana emzimbeni, kodwa isikhumba sethu, nomzimba wonke, kuqala ukuhlushwa ukoma. Futhi akukho khilimu ozokusindisa! Ngoba okhilimu benzelwe ukubekezelela umswakama kumaseli. Futhi uma kungekho umswakama owanele, khona-ke akukho okungabamba. Ngabe uyakuqonda engikushoyo? Ungawaphuza kanjani futhi nini amanzi - ungafunda ngakho kule ndatshana.
Hambisa okungenani imizuzu engama-20 ngosuku ngesivinini esilinganiselwe. Ukuhamba ngokucabangayo epaki ngejubane likakhokho, vele, ukulwa nengcindezi, futhi lokhu sekuvele kunhle kakhulu, kepha akulungele ukusiza uhlelo lwe-excretory. Udinga ukuhamba ukuze ikhuphu lakho likhuphuke futhi uzizwe lifudumele okungenani. Kungcono kakhulu uma ujuluka. Kunamandla. Ngakho-ke, thenga ubulungu bokuzivocavoca noma izicathulo zokugijima ezinhle zokugijimisa indlu, noma vele utshale ibhayisekili lokuzivocavoca ekhaya. Izinketho eziningi! Ngokwami, ngithanda ukuhamba ngesivinini esikhulu emasimini azungeze idolobhana lami laseDenmark, futhi iklabhu lokuzilolonga liyasiza ngezinsuku zemvula.

Umgomo wokudla okunempilo kobuhle nobusha No. 7: sisungula amathumbu

Kungani lokhu kubalulekile?

Okokuqala, kungamathumbu ukuthi izinsalela zamahomoni asetshenzisiwe ziyadedelwa (ngemuva kokuzicubungula ngesibindi ne-bile). Futhi uma uhlushwa ukuqunjelwa, noma uma nje ungenayo i-fiber eyanele ekudleni kwakho lapho lezi zinsalela zama-hormone zingabambelela khona, uzoqhubeka nokuba nokujikeleza okungalawulwa kwezinto emzimbeni wakho, okuyisikhathi esikhulu sokukushiya. Futhi lokhu ngokuqinisekile kuzokuthinta kabi ukubukeka kwakho, impilo kanye nokulingana kwamahomoni. Ngemuva kwakho konke, asisawadingi ama-hormone asetshenzisiwe, kepha akhipha izinto eziyizinsalela eziholela ekwandiseni ngokweqile kwe-estrogen ne-testosterone. I-estrogen ethe xaxa iholela ekuzuzeni isisindo okungalawulwa, umdlavuza, izinzwa zesifuba ezihlanganisiwe, i-endometirosis, futhi ... akukho okuzodingeka! Ama-hormone kufanele alingane, kungenjalo kuzoba kubi hhayi ngobuhle kuphela, kodwa futhi nangempilo.

Ukweqiwa kwama-hormone wesilisa kuholela ekukhuleni okungafuneki kwezinwele, ukumelana ne-insulin, izinduna kanye nokunye ukugoba ebusweni, ukungazali, ukulahleka kokuya esikhathini, ukukhuluphala njenge-apula, isikhumba esinamafutha nezinwele ezinamafutha. Okusho ukuthi, ubuhle busengozini ngomqondo weqiniso wegama. Kungakho kubalulekile kakhulu ukususa wonke ama-hormone asetshenziswe emzimbeni ngesikhathi.

Okwesibili, umsebenzi ojwayelekile wamathumbu (izitulo izikhathi ezingama-1-2 ngosuku ngaphandle kwamaphephandaba nogwayi, ngasikhathi sinye, ukungaguquguquki kwezakhi zomzimba: kwakheka, onsundu omnyama (luhlaza obumnyama nako kuvunyelwe - uma uphuza kakhulu ngalolu suku) i-smoothie eluhlaza), kepha ithambile ngokwanele) iqinisekisa ukuthi wonke ubuthi neminye imikhiqizo edoti iyasuswa emzimbeni ngesikhathi. Ngemuva kwakho konke, uma lokhu kungenzeki, khona-ke inqubo yokuvuvukala iyaqala, futhi ukudakwa nakho kuyenzeka. Konke lokhu kubonakala kokubukeka nasenhlalakahleni yakho. Maye. Uma unokuqunjelwa, ngibe sengibhala ukuthi ungakuqeda kanjani ngaphandle kwezidakamizwa imininingwane lapha.

Nazi izindlela eziyisikhombisa eziyisisekelo okulula ukubhala ngazo i-athikili, kepha akulula kakhulu ukuzisebenzisa. Konke kubonakala kucacile, kepha uma kukhulunywa ngaphansi kwebhizinisi, abaningi balahlekile kusethi yale mithetho elula. Okufanele ukwenze Qala okuncane! Thatha iphoyinti elilodwa bese ulizama empilweni yakho. Inyanga, ezimbili, ezintathu ... kuze kuthathe izimpande. Kuhleliwe, kwenziwa ikhefu elincane, isibonelo kumaviki angama-2-4, futhi futhi yazisa okusha okulandelayo. Lokhu yindlela ongashintsha ngayo ngempela indlela odla ngayo ngonyaka owodwa noma emibili.

Ngabe ubufuna konke ngokushesha? Kepha leli akuyona iphilisi elivela ekhemisi, futhi hhayi ngemijovo ku-salon. Futhi awuguganga ngosuku olulodwa. Ngakho-ke ziyini izinyanga ezimbalwa uma ziqhathaniswa nomphumela ozinzile "ebusweni"?

Unesaba ukungabekezeleli wedwa? Noma ufuna ukuthola umphumela ngokushesha? Ngemuva kwalokho ngikumema ukuthi uhlanganyele nesami Iminyaka engu-8 kuhlelo lwamasonto ayi-8, oqala ngoMeyi 25 (ugijimela isikhathi esingu-1 ngonyaka!). Lapho, ngaphansi kokuhola kwami okuqinile nangokusekelwa kweqembu nodokotela oyisazi ngokwengqondo esimeme, uzokwazi ukwethula eziningi zalezi zinguquko empilweni yakho ezinyangeni ezi-2 kuphela. Ngizotshela ukuthi YINI okufanele uyenze futhi ilandelana kanjani, futhi udokotela wengqondo uzochaza ukuthi UNGAHLUKANI. Kuyasiza!

Ungakholelwa ukuthi uhlelo lokudla okunempilo lungakwenza ube muhle ezinyangeni ezi-2 kuphela? Bese kunesibonelo somunye wabahlanganyeli ezinhlelweni zami. Kusuka ngoFebhuwari kuya ku-Ephreli kuphela, futhi nezinguquko ezinjalo!

Okwamanje, ucabanga ngomsoco ngobuhle ...

Esihlokweni esilandelayo ngizokhuluma ngokuthi yiziphi izixazululo ezilula ezikhona endleleni eya ebuhleni nasebusheni baphakade. Okungukuthi, mayelana nezithasiselo ongazithenga futhi uzithathe ukuze ulondoloze ubuhle nempilo.

Mame wami! Ngiyabonga ngokufunda. Ngizojabula kakhulu uma wabelana ngale ndatshana ezinhlelweni zakho zokuxhumana noma ushiya amazwana.

I-P.S.Uma udinga ukubonisana umuntu ngamunye - thintana! Imininingwane -lapha.

Uyayithanda i-athikili? Ukuze ungalahli ibhulogi, bhalisela izindaba! Lokhu kungenziwa kwikholamu yangakwesokudla noma ngokuba obhalisile wamaqembu aminoma ku-Instagram, Facebook noma iVkontakte (izixhumanisi nazo zikukholamu efanele).

QAPHELA! Le ndatshana ayisiqondisi oqondile esenzweni. Sicela ungazenzisi futhi uthintane nochwepheshe. Umbhali akanasibopho semiphumela yokwelashwa ozikhethile.

Imikhiqizo efanele

Ukudla okunempilo kuzokunikeza izinwele ezinohlonze ngaphandle kokuphela okuhlukanisayo nama-brittle curls. Ukudla kufanele kube ngokulinganayo futhi kugculise umzimba ngazo zonke izinto ezidingekayo zomkhondo. Ngaphambi kokubheka ukuthi yikuphi ukudla okulungele impilo, kufanele kuqashelwe ukuthi amavithamini ngeke adakwe uma unenkinga yesisu noma isisu. Ngaphambi kokukhetha ukudla futhi uqale indlela yokuphila enempilo, kufanele ubuyisele i-microflora yamathumbu. Ithuluzi elihle kakhulu futhi elingabizi ukuthuthukiswa kososayensi baseJapan BioI-Normalizer

Imikhiqizo ebunjiwe ye-papaya eluhlaza ibuyisela amangqamuzana alimele, ithuthukise i-microflora yamathumbu, ikhuphule ukungatheleleki futhi isebenza njenge-prophylactic emelana nokwakheka kwe-oncological. I-retinol njengengxenye ye-enzyme ithuthukisa ukwakheka kwesikhumba, i-Vitamin C inezindawo ze-antioxidant futhi isusa ama-free radicals kumaseli. IBeta-carotene isithinta kahle isitho esibonakalayo futhi ilola umbono. BioI-Normalizer iphatha dysbiosis futhi ibuyisa ngokuphelele umsebenzi wamathumbu. Ngemuva kokuthatha inkambo yokuthibela nesidakamizwa saseJapan, ungaqala ukuthuthukisa imenyu efanele.

Imbewu yefilakisi Umkhiqizo uqukethe ama-omega-3 nama-omega-6 e-polyunsaturated, avikela kuma-sclerotic form futhi ahlanze igazi. Izazi zezempilo zincoma ukuthi kudle izipuni ezintathu zembewu ngosuku. Ngaphezu kwalokho, imbewu inambitha okuhle futhi ijwayele ukungezelelwa empahleni ebhakiwe. Ukwelashwa okushisa akuchithi amavithamini akha ifilakisi, ngakho-ke ukudla okulungile akukuhle nje kuphela, kepha futhi kumnandi.
Izaqathi. IVitamin A, eyingxenye yejusi karoti ne-beta-carotene, ibuyisa amazinga e-hormonal, iqinisa izipikili nezinwele. Ijusi le-karoti linomphumela we-diuretic, ngoba odokotela bayichaza njenge-prophylactic ngokumelene ne-urolithiasis.
I-caviar emnyama. I-delicacy igcwele izinto zomkhondo eziwusizo ezidingekayo kunoma yimuphi umzimba ekuthuthukisweni okuphelele nasekugcinweni kokungazethembi. I-Caviar iqukethe i-oleic ne-Palmitic acid. Ama-element anecala lokuqina kwemithambo yegazi futhi avikele isifo sohlangothi. Izakhi ezakha i-caviar zivusa ukukhiqizwa kwe-collagen esikhunjeni, zikwenze kube okuthe xaxa futhi okuthe xaxa. Ukusetshenziswa njalo kwe-goodies kuzobuyisela impilo yezinwele zakho ngokushesha. I-caviar emnyama ingadliwa hhayi ekudleni kuphela. I-Ampoule serumBergamo ngokukhishwa kwe-caviar busula ngisho imibimbi ejulile, ikhiphe ithoni yesikhumba futhi iqede ubomvu. Umuthi ungangezelelwa kukhilimu obuso, ngaleyo ndlela uthuthukise isenzo sezakhi zomkhiqizo wezimonyo.
Ulwandle kale. Ukwelapha okumnandi futhi okunempilo kuqukethe izakhi zomkhondo ezinjenge-iodine, i-potassium, i-magnesium nensimbi. Izinto zithambisa umswakama izinwele kuwo wonke ubude bawo, zivimbela ukungabaza. I-iodine ivuselela i-microcirculation yegazi emafutheni angaphansi, inondla izingcezu zezinwele nokukhulisa ukukhula kwezinwele. INiacin, okuyingxenye ye-algae, ilawula izindlala ze-sebaceous futhi iqede i-seborrhea. I-Choline iqinisa ama-pores futhi ibuyise ibhalansi ye-pH yesikhumba, ukuze izinduna ziphele ngokushesha. Ukusetshenziswa njalo kwasolwandle kuzosiza ukubuyisela ngokushesha ukungasebenzi komzimba kanye nokubuyisa ubuhle obulahlekile. I-Wrinkle Supreme Face Serum evela Endlini Yesikhumbaiqukethe okukhishwe kusolwandle, ngakho-ke umkhiqizo uvimbela ukubukeka kwemibimbi futhi ususe ukungapheleli okukhona esikhunjeni.

Izincomo zochwepheshe

Ukuze ulondoloze impilo yesikhumba sakho nezinwele zakho, kufanele unamathele kule mithetho elandelayo:

Phuza okungenani amalitha ama-2 amanzi ngosuku. Izinga lomswakama elanele emangqamuzaneni livimbela ukweqisa kwesikhumba futhi livikele nezinwele ekuthini brittleness.
Sebenzisa ujusi we-karoti osanda kufakwa njalo.
Sebenzisa izimonyo ezisuselwa kwizithako zemvelo.
Yidla imbewu namantongomane.Esikhundleni samaswidi namaswidi ahlukahlukene anokuqukethwe okunoshukela omningi, nikeza ukukhetha kwimikhiqizo yemvelo. Ososayensi bakufakazele ukuthi ukunxanela amaswidi kubangelwa ukushoda kwama-carbohydrate. Amantongomane azokwenzela ngokushesha ukushoda kwezakhi zomzimba futhi akuvikele emaphawundi angeziwe.
Gwema ukudla okunamafutha, okuthosiwe nokudla okunezipayisi. Imikhiqizo ingadala ukushisa kwenhliziyo nokukhubazeka kwamathumbu wamathumbu.
Vakashela ngaphandle kaningi futhi ungakhohlwa ngemisebenzi yomzimba. Ukuzivocavoca njalo kuzosiza ukugcina uhlelo lwenhliziyo futhi kuthuthukise imizwa yakho.

Khumbula ukuthi isihluthulelo sobuhle bakho asisiwona nje umsoco ofanele nezimonyo ezisezingeni eliphakeme, kodwa futhi nendlela yokuphila enempilo.

Umphumela wokudla okunempilo

Izinwele ngesakhiwo saso izintambo ze-keratin zidluliswa esikalini. Zikhula kusuka ezinweleni zezinwele, lapho zonke izinto zingena ngegazi. Ubuhlobo busobala: izakhi eziningi ezingena egazini, zizinhle izinwele zakho.

Ukuhlela ukudla okufanele, udinga ukwazi ukuthi yimiphi imisebenzi ehlukile namavithamini enziwa. Kungenxa yalolu lwazi ukuthi kwakhiwa indlela yokudla yezinwele ezinempilo.

Ama-carbohydrate. Le "injini" yomzimba wethu. Ngenxa yama-carbohydrate ayinkimbinkimbi, kukhishwa amandla asetshenziswa kuzo zonke izinqubo zomzimba, kufaka phakathi ukukhula kwezinwele. Isibonelelo esinconywayo nsuku zonke ngu-2-3 g nge-1 kg yesisindo ngosuku. Isikhombisi ngasinye kubalulekile ukubala kucatshangelwa ukucindezelwa ngokomzimba nangokwengqondo. Ukunakwa kufanele kukhokhwe kukhwalithi yama-carbohydrate adliwayo, ngoba ukusebenza kwazo zonke izinqubo emzimbeni kuncike kulokhu. Imithombo yama-carbohydrate ayinkimbinkimbi: okusanhlamvu, umdumba, imikhiqizo ephelele kafulawa wokusanhlamvu, okusanhlamvu, imifino.
Amafutha. Inani elanele lamafutha acid lithinta ngqo ukumuncwa kwamavithamini abalulekile, ukusebenza kwamasosha omzimba nokulinganisela kwehomoni. Ngakho-ke, emzimbeni ophile kahle, izinwele zikhula kangcono, ziqine futhi ziqine. Amafutha anomthelela omuhle esimweni sesikhumba, ukuqina kwezinwele kanye nezinga lokukhula. Isimo sansuku zonke singama-0.8-1 g nge-1 kg yesisindo. Amafutha agciniwe kufanele adliwe 1/3 ejwayelekile yansuku zonke, futhi angahlanganisiwe - 2/3 engxenye. Imikhiqizo equkethe ama-omega-3 anempilo nama-omega-6 acid acid: uwoyela wemifino (i-rapeseed, umnqumo, i-sunflower), inhlanzi, amantongomane, soya.
Ama-squirrels. Izinto zokwakha lapho kwakhiwa khona amaseli, izicubu, izitho zomzimba, izinzipho nezinwele. Ukuntuleka kwale nto emzimbeni kuthinta kabi impilo yonke, nezinwele ziba ntekenteke kakhulu futhi zikhule kabi, ngoba amaprotheni ayisisekelo sokwakheka kwawo. Isimo sansuku zonke ngu-1.5 g nge-1 kg yesisindo, imikhiqizo ene-cysteine kumele ibe khona ekudleni. Le amino acid ivimbela izinkinga zokoma nezinwele ezi-brittle, futhi iqukethe amaqanda, inkukhu, ingulube, ugarliki, ama-broksels, amahlumela obisi, ubisi.
Vitamin A. Ithinta ikhwalithi yokukhula kwezinwele, ukubukeka kwazo. Ngokuntuleka kwe-vithamini A, ukoma, ukubhula ngamakhala, ukwanda kwezinwele kuyabonakala. Okusuka kokudla udinga okungenani ama-700g we-vithamini we-vithamini abesifazane kanye nama-microphs angama-900 amadoda. Inani elikhulu lale nto litholakala emafutheni ezinhlanzi, isibindi, izikhupha nebhotela.
Vitamin E. Kukhuthaza ukuhamba kwegazi okusheshayo, ngenxa yokuthi oksijini nezinye izinto eziwusizo zingena ngenkuthalo kulesikhumba kanye nama-follicles, lapho khona izinwele zivuthisiwe. Ziba zinhle kakhulu futhi zikhanya ngokwengeziwe. Vitamin E ubandakanyeka ekuhlanganiseni kwe-collagen, ebhekele ukuqina kwezinwele nesikhumba. Kunconywa ukudla i-10-20 mg ngosuku. Imikhiqizo yeVitamin E: uwoyela igciwane likakolweni, usalimoni, ama-alimondi, amaqanda enkukhu, isibindi senyama yenkomo, isihlahla sebhhungane.
Amavithamini eqembu B (B2, B3, B5, B6, B7, B9). Gcina ukubukeka okunempilo nokulungiswe kahle kwemicu, uqinise ikhanda lezinwele, vimbela ukwenziwa kwempunga kwezinwele futhi ulawule ukukhiqizwa kwe-sebum. Imvamisa ngakunye kwalawa mavithamini ingeyakhe: B2 - 1.8 mg, B3 - 17 mg, B5 - 5 mg, B6 - 2 mg, B7 - kusuka ku-30 kuye ku-90 μg, B9 - kuze kufike ku-400 μg. Ungathola yonke inkimbinkimbi yamavithamini we-B kusuka amantongomane, ukolweni, imikhiqizo evela kufulawa we-wholemeal, ushizi, amaqanda, imifino kanye nemikhiqizo yobisi olunoshukela.
Vitamin C Iqinisa izindonga zemithambo yegazi, ngaleyo ndlela ithuthukise umsoco wezicucwana, isekele ukuqina kwesikhumba nezinwele, ivuselele ukukhiqizwa kwe-collagen. Isikhombisi esinconyiwe ngu-75-90 mg ngosuku. Imithombo yeVitamin C: i-rosehip, umlotha wentaba, i-currant, i-kiwi, amawolintshi, amahlumela eBrussels, isipinashi, i-sorrel.
I-iron Ngenxa yalokhu, umoya-mpilo ugcinwa egazini futhi ungena kuzo zonke izinhlelo zomzimba, kufaka phakathi isikhumba. Ukusetshenziswa kwesilinganiso esijwayelekile sika-10-20 mg kuzokuvumela ukuthi ukhohlwe ngezinwele ezithambile futhi eziwela njalo. Iron ingatholwa kusuka amakhowe omisiwe, inyama ebomvu (ingulube yengulube nenyama yenkomo), ukhula lwasolwandle, isigaxa, isigaxa sebholishi kanye namaqanda izikhupha.
I-calcium Enye yezinto zokwakha eziyinhloko zezinwele. I-calcium iqinisa ukwakheka kwayo futhi ivimbele ukusonteka. Izinga lokusebenzisa lihluka kusuka ku-1000 liye ku-2000 mg. Imikhiqizo Element Ephakeme: imbewu ye-poppy, ubisi lwempuphu, imbewu yesame, ushizi onzima, ushizi we-feta, ama-sardine.
Silicon nesibabule. Izinto ezibalulekile ngaphandle kwako okungenalo okuphelele kwe-collagen akunakwenzeka. Inani elanele lesibabule (500 mg) ne-silicon (10-50 mg) ekudleni kunika izinwele amandla, ukuqina nokukhanya. Ukuze inqubo ejwayelekile yesibabule ingene emzimbeni, udinga ukufaka ubisi, amaqanda, inyama ebusayo, igobolondo, iklabishi nobhontshisi kwimenyu yansuku zonke. I-Silicon itholakala i-oatmeal, i-bran, ama-apula, isilimo esidliwayo esinamagatsha anamanzi, imbewu yejongilanga nenyama yenkomo.
I-Zinc I-Zinc ibalulekile ezinweleni ngoba ibandakanyeka ekwakhekeni kwamaprotheni kanye nokumuncwa kwamavithamini A no-B. Ukunikeza ama-curls kukhanye, kuthuthukise ukukhula futhi kuvimbele ukulahleka. Isimo sokusetshenziswa ngu-15-20 mg. Imikhiqizo ene-zinc: isibindi senkomo nolimi, ama-anchovies, i-salmon, amantongomane nembewu, izithelo ezomisiwe, ukwatapheya, ukholifulawa, amakhowe, u-anyanisi.
Magnesium Kuvame ukuqwabelana ezinweleni, kusuka lapho umzimba "ungaluthatha" khona uma uswele. Lokhu kuholela ekunciphiseni komgodi wezinwele kanye nomonakalo ku-cuticle. I-Magnesium nayo ibandakanyeka ezinqubweni zomzimba zomzimba kanye nokuhlanganiswa kwamaprotheni, okuthinta ukukhula kwezinwele. Isilinganiso esijwayelekile singama-400 mg. Into equkethwe ku i-buckwheat, i-oatmeal ne-millet, kanye namantongomane, ukhula lwasolwandle kanye namagamu.

Izimpande zegrisi

Inkinga yezinwele ezingcoliswe ngokushesha ngokuvamile okubangelwa ukuphazamiseka kwe-hormonal noma ifa lefa, kepha kungahlotshaniswa nokusetshenziswa ngokweqile kokudla okunezipayisi.

Izinongo, zingena egazini, zibangela ukuba umzimba ukhulule ukushisa okwengeziwe, inqubo yokuqunjelwa kwe-sebum nayo iyaqina, ngenxa yokuthi izinwele zivele zingcoliswe ngokushesha okukhulu.

Esinye isizathu sokusebenza kakhulu kwezindlala ze-sebaceous ukuntuleka kwevithamini B2, okubandakanya ukulawulwa kokukhiqizwa kwe-sebum.

Isixazululo: yehlisa inani lokudla okubabayo nokunesiphundu ekudleni, faka imithombo esemqoka yevithamini B2 (amantongomane ephayin, ama-alimondi, isibindi sethole, i-mackerel, ushizi wekhokho, amaqanda) ekudleni.

Ukoma nobunzima

Izinwele ezomile zivame ukugqabhuka futhi zibukeke zingaphili, ukusetshenziswa kwamathuluzi wokulinganisa ngaphandle komvikeli oshisayo ongasishisa lesi simo. Imichilo isheshe iphele ngokuntuleka kwe-magnesium noma i-Vitamin A, ukugcwala okunganele kwe-sebum kukhula ngenxa yokushoda kwe-Vitamin B6 namafutha acid. Futhi, ngokuntuleka kwalezi zinto, i-dandruff kungenzeka.

Isixazululo: Sebenzisa isibindi, amaqanda, i-fish fish, i-buckwheat, i-kelp, isipinashi, unikeze izinwele zakho ukuphumula kusuka ekubumbeni, sebenzisa njalo i-ejenti evikela ukumelana nokushisa okuphezulu.

Izinwele ze-Brittle

Izinwele ziba buthaka futhi ziphule ngokushoda kwe-calcium noma ukukhiqizwa okunganele kwe-collagen. Amavithamini E, C, i-silicon nesibabule abhekene nokuqamba kwawo, ukuntuleka kwalezi zinto kuyichaphazela kabi impilo yama-curls.

Isixazululo: kaningi kukhona ukudla kwasolwandle, usalimoni, umhluzi, izithelo zosawolintshi, inyama yenkomo enamafutha amancane, imikhiqizo yobisi, amaqanda, ukugqoka amasaladi ngamafutha aqhamuka egunjini likakolweni.

Ukulahlekelwa izinwele ngokweqile

Ngokwesilinganiso, cishe izinwele ezingama-50-120 ziqothuka ngosuku - lokhu kuyinqubo ejwayelekile yomzimba, abasha bazokhula endaweni yabo ngokuhamba kwesikhathi.

Uma inani lokulahlekelwa izinwele lidlula okwejwayelekile, ke umzimba awunayo i-Vitamin A, i-zinc, i-iron, i-folic ne-nicotinic acid.

Isixazululo: yidla imbewu yethanga, ubhontshisi omhlophe, isibindi senkukhu, amantongomane, thatha uwoyela wezinhlanzi.

Ungadliwa kanjani izinwele zakho ziqinile futhi zinempilo

UMsombuluko

Lapho uvuka: ingilazi yamanzi ahlanzekile, ungangeza isipuni soju namaconsi ambalwa kalamula.

Ibhulakufesi: ushizi wasekhishini owenziwe ekhaya nge dill nosawoti noma ngamazinyo omisiwe noju, ikofi noma itiye.

Ungadla: ubhanana owodwa.

Isidlo sasemini: i-coleslaw, isobho lemifino kanye nesinkwa esisodwa sebhotela nebhotela.

Ungadla: ujusi we-isanqante bese ufaka isipuni esingu-1 samafutha efilakisi kujusi.

Ukudla kwakusihlwa: ukusikwa kwesifutho nemifino engu-200 g yemifino entsha noma eyakhiwe,

NgoLwesibili

Lapho uvuka: ingilazi yamanzi ahlanzekile.

Ibhulakufesi: ama-omelet amaqanda amabili, ikhukhamba elilodwa nekhofi noma itiye le-herbal.

Ungadla: i-orange noma ama-tangerine amabili.

Isidlo sasemini: i-zucchini ethosiwe kanye ne-turkey ebilisiwe noma inkukhu, ingilazi yejusi.

Ungadla: amantongomane anoma yiluphi uhlobo.

Ukudla kwakusihlwa: irayisi ebilisiwe nenyama (inyama yenkomo) nesaladi yamakhukhamba notamatisi, ekheniwe uwoyela womnqumo noma wethanga, usengaba nocezu lwe-cottage shizi casserole.

NgoLwesithathu