Ukudla Okunempilo Ngokukhula Kwezinwele - Ukudla kanye namaVithamini

Izinwele ezinde ezinempilo ziyingcebo yangempela yazo zonke izintombi. Futhi ukusheshisa ukukhula kwabo, sibheka amathuluzi nezinqubo ezahlukahlukene ezizosiza ekutholeni ubude obuyigugu. Kepha kungukudla kokukhula kwezinwele okungasheshisa le nqubo futhi kukunikeze izinwele zikanokusho obukhulu.

Ukondliwa okufanelekile kuyisihluthulelo sokukhula kwezinwele okusheshayo

Cishe uke wakuzwa kaningi ukuthi kubaluleke kangakanani ukudla ukudla okunempilo, okunekhwalithi ukuze ulondoloze impilo nobusha. Yebo, uma umgomo wakho muhle futhi unezinwele eziqinile, manje yisikhathi sokucabanga kabusha ukugcwaliswa kwesiqandisi sakho. Enye yezakhi zayo ezibaluleke kakhulu kufanele kube izithelo nemifino emisha. Futhi, indlela yokudla eqandisiwe nayo iwusizo emizimbeni yethu, ngakho-ke izaba ezinjengokuthi “kubiza kangakanani ukuthenga imifino nezithelo ebusika” zingasebenzi :)

Ukondliwa okufanele ngeke kuthinte kuphela ukubukeka kwakho, kepha futhi kuthuthukise impilo yakho, kunikeze amandla, umsebenzi, ukudambisa ukudana, imizwa emibi nokukhathala okungapheli. Ukudla okunempilo okulinganisa nsuku zonke kuzokugcwalisela wonke amavithamini adingekayo, ama-amino acid, izinto ezincane kanye nama-macro, futhi kukusize ubhekane kalula namaphawundi angeziwe.

Naka inani lamaprotheni ezingxenyeni zakho - izinwele zakhiwa ngokubonga ngokuqondile kule ndaba, ngakho-ke qiniseka ukuthi udla isifuba senkukhu, ushizi, ukhokho ushizi, amaqanda nemikhiqizo yes soya, ubhontshisi namantongomane omisiwe. I-keratin oyithola kulemikhiqizo izosiza izinwele zakho zikhule ngokushesha futhi zibe nempilo.

Khetha amafutha okukhula kwezinwele

Yebo, uzwe ngakwesokudla - uwadinga ngempela amafutha okukhula kwezinwele. Kepha lokhu akusho ukuthi ungadla kakhulu ngamakhekhe namakhekhe, lapho kunokudla okwanele kwalawa mafutha - ukuwadla, okuwukuphela kwento ongayikhulisa umthamo okhalweni lwakho nasezinkalweni zakho, hhayi izinwele zakho. Ukuze izinwele zisheshise ukukhula kwazo, kuyadingeka ukuyondla ngamafutha angenasisekelo, atholakala emafutheni omnqumo, amantongomane, kawoyela enhlanzi, olwandle. Kungamafutha asiza umzimba ukuthola kalula onke amavithamini esiwathola ekudleni kwethu.

Naka amavithamini wobuhle - ukukhula kwezinwele, amavithamini we-Omega-3 ne-B, kanye ne-A, D, E, K, kuzokusiza. Asikwazi ngaso sonke isikhathi ukugcwalisa isidingo somzimba sansuku zonke samavithamini ngosizo lokudla okunempilo kuphela. Futhi lapha uzosizwa yizithasiselo ezikhethekile zokudla eziqukethe iningi lezinto ezibalulekile zomkhondo ezithuthukisa impilo nobuhle bethu.

Izinwele ezinempilo zidinga i-iron ne-zinc

Ngenxa yensimbi, umoya-mpilo uhanjiswa emangqamuzaneni, okuvumela izinwele ukuba zikhule ziqine. Ukuze uthuthukise ukukhula kwezinwele, khetha inyama ebunjiwe, i-lentil, i-soy ne-tofu.

Ukuze izicubu zilulame kalula futhi ngokushesha, nezindlala ze-sebaceous zisebenze ngaphandle kweziphazamiso, udinga inani elanele le-zinc emzimbeni. Ukuze wenzele ukusweleka kwe-zinc futhi ubuyisele impilo nobuhle ezinweleni zakho, yidla okungenani kanye ngesonto ukudla okuqukethe i-zinc eningi - inyama yenkomo ephansi kilojoule, ama-oyster, imbewu yethanga kanye no-squash, ushokoledi omnyama kanye ne-cocoa powder. Le mikhiqizo izokusiza ukuthi ungakhuphi ukukhula kwezinwele kuphela, kepha futhi isungule izinqubo eziningi ezibalulekile emzimbeni - ithuthukisa isimo sesikhumba, izipikili, isungule umjikelezo wokuya esikhathini futhi ibhekane nokuqwasha.

Amavithamini awusizo ezinwele okufanele umzimba uzithole kokudla:

1. Vitamin A
2. Vitamin B7 (Biotin)
3. Vitamin B12
4. Vitamin C
5. Vitamin E
6. I-Folic acid
7. Vitamin B3 (Niacin)
8. I-iron
9. I-Zinc
10. Magnesium
11. Amavithamini Womama
12. Amaprotheni
13. I-Omega 3 Fatty Acids
14. Izithako zeVithamini

AmaNutrients namaVithamini

Yini edingekayo ukuze izinwele zethu zikhule kahle futhi zizizwe zikhululekile? Okokuqala asizukukhuluma ngokudla uqobo, kepha mayelana nokudla okuqukethe nokuthi izinwele zethu zidinga okungakanani.

Izinwele ezingama-70-80% zine-keratin, ngakho-ke sinqunyelwe nje ukuhlinzeka ngezinwele zethu ngenani leprotheni elifanele. Ukuntuleka kwamaprotheni ekudleni kuholela ekubuthaka nasekulahlekelweni izinwele.

Imithombo ephambili yamaprotheni ubisi, inyama, amaqanda, inhlanzi, ushizi. Le mikhiqizo kufanele ibe etafuleni lakho nsuku zonke, ingashintshwa, iphekwe ngezindlela ezihlukile. Kungcono ukukhetha inyama enciphile nemikhiqizo yobisi. Futhi kuzosiza ukugcina ukubukeka okunempilo.

Amavithamini aleli qembu anecala ngqo lokukhula kwezinwele. Iningi lazo zitholakala kumvubelo, ubisi, ushizi wekhokho, okusanhlamvu okukhinyiwe, isibindi sesilwane nezinso. Amavithamini amancane we-B atholakala ku-legumes, izaqathe, i-bran, ukholifulawa, amantongomane.

Vitamin B₉ ayisebenzi kwabesifazane abakhulelwe kuphela, futhi iyasiza ukuqinisa nokukhulisa izinwele. Kufanele kukhunjulwe ukuthi amavithamini e-B awanqwabelani emzimbeni okugciniwe, kufanele agcwaliswe kabusha ngesikhathi.

Ukuntuleka kwale vithamini kuholela ekulahlekelweni izinwele, dandruff. Umthombo we-vithamini A ngamafutha enhlanzi, ukudla kwasolwandle, isibindi sesilwane. Okuncane okuncane kutholakala kumikhiqizo yebhotela nemikhiqizo yobisi.

Inani elikhulu le-Vitamin E litholakala emafutheni wemifino. Futhi, le vithamini itholakala kuma-oatmeal, ummbila, iklabishi, izindunduma, okusanhlamvu okuhlumile, amantongomane, ama-alimondi.

Ukuntuleka kwalo emzimbeni kuholela ekutheni izinwele ziqhume futhi zibe buthuntu, zihlukane, ziwe. Uma izinwele zakho ziqala ukuphuma bese zizacile kakhulu, lokhu kungaba enye yezimpawu zokuntuleka kwegazi yensimbi. I-Iron itholakala ezinhlotsheni ezibomvu zenyama, isibindi, inhlanzi, izinkukhu.

Ucebile kule element yokulandela futhi okusanhlamvu okuhlukahlukene, isinkwa se-bran, isikhuphasha seqanda. Insimbi encane kancane itholakala emifino nezithelo.

Kungamanzi anesibopho sokuthambisa umzimba nezinwele, ikakhulukazi. Ngaphezu kwalokho, izinwele zethu zingamanzi ayi-15%, ngakho-ke zidinga i-hydration ejwayelekile. Usuku okudingeka uphuze ngalo okungenani amalitha ayi-1.5-2 wamanzi amsulwa ukubuyisa ibhalansi yamanzi nokuqinisa izinwele.

Amavithamini wokukhula kwezinwele ekudleni

Imiphi imikhiqizo enezivikelo zokukhula kwezinwele ochwepheshe abayincomayo? Izinwele zivela ngokwesidingo esikhulayo samavithamini amaningi: A, B5, B12, C, E, K, N.

• A - ibuyisa isakhiwo esinempilo, ukuqina kwemvelo kwezinwele
• I-B5 - iqinisa izinwele, inondla nge-oxygen, ikhuthaza ukukhula kwezinwele
• B12 - kusebenze ukukhula, kukhuthaza amandla abo
• C - vasoconstrictor, asindisa ama-follicles wezinwele ekubhujisweni okungenzeka
• E - kuthuthukisa ukukhula, ngasikhathi sinye kudambise amakhanda
• K - ibuyisela izinwele ezithambile, yenze icwebezeleke
• N - ngokuhambisana namanye amavithamini, akhuthaza ukumuncwa kwezakhamzimba, kuvimbela ukubonakala kwe-dandruff.

Ngokuyinhloko, wonke amavithamini okukhula kwezinwele emikhiqizweni ayadingeka futhi abalulekile.

Kufanele wazi ukuthi ukwakheka kwamakhemikhali ezinwele kusakhiwo samaprotheni, futhi ngaphandle kokudla njalo ama-amino acid emzimbeni, izinwele zingenawo amaprotheni. Ukushoda kuzogcwaliswa ngokudla okuhle, kufaka phakathi inyama, inhlanzi, imikhiqizo yobisi, amaqanda, imifino, izithelo, amantongomane. Akukho lutho oluyindida kule menyu eyenziwe ngezinto zasekhwalithi ezingavuthiwe.

2) I-Biotin yokukhula kwezinwele (uvithamini B1)

I-Biotin ingelinye lamavithamini aphambili lapho ukukhula kwezinwele kuncike khona. Ingenye yamavithamini ayi-12 eqembu B. Ivimbela izinwele ezingabuni futhi iqhubeke nokugcwala kwayo okunempilo.
Kukholelwa ukuthi i-biotin futhi ihlinzeka ngevolumu nobukhulu bezinwele. Ugqugquzela ukukhiqizwa kwamafutha acid kumaseli futhi kusize ukukhula kwawo. Isebenza ngokuhlangana nama-amino acid namafutha. Ama-Amino acid wona abe yizakhi zamaprotheni. Ama-amino acid futhi adlala indima ebalulekile ezinqubweni ze-glucogeneis. I-Biotin iyi-vithamini encibilikayo yamanzi. Imikhiqizo eminingi eyaziwayo ine-biotin. Ukudla okwanele nokusetshenziswa kwangaphandle kwale vithamini kuyisihluthulelo sempilo nasebuhleni bezinwele.

Ukusetshenziswa kwe-biotin yezinwele kuholela ku-:

1. ukusheshisa ukukhula kwezinwele
2. ukuqina kwezinwele ngakunye
3. ukuqinisa izinwele

Ukudla Okunothile ku-Biotin (H):

• Amakhowe
• I-Avocado
• Amaqanda
• ISalimoni
• Ibhotela lamantongomane
• Imvubelo
• Ama-alimondi
• Ama-Walnuts
• Ikholifulawa
• Ubhanana
• Ama-raspberries

Imikhiqizo Ewusizo

Sithole ukuthi yini amavithamini nezakhi ezidingwa izinwele zethu ukuze ziphilile futhi zikhule kahle. Futhi manje sithola ukuthi yikuphi ukudla okufanele kudliwe ukuze izinwele zethu zijabulise thina nabanye.

Inyama yengulube nengulube kucebile ngamaprotheni, adingeka kakhulu ezinweleni zethu ekukhuleni okusebenzayo, kanti nenkukhu nenyama yenkukhu nayo iqukethe i-iron, eqinisa izingcezu zezinwele.

Inhlanzi ingumthombo wamaprotheni nama-amino acid abalulekile. Ngaphezu kwalokho, izinhlanzi ezibomvu (isb. Trout, i-salmon, i-salmon) zicebile ku-vitamin B₁₂ ne-zinc, enomphumela onenzuzo ekukhuleni kwezinwele.

Ngaphezu kwamaprotheni abalulekile, amaqanda aqukethe i-phosphorus, i-calcium, i-potassium, nama-B B, athinta ngqo ukukhula kwezinwele nokuqinisekisa impilo yayo.

Ukudla kwamaphrotheni okucebile nge-calcium ne-iron. Ukusetshenziswa njalo kwemikhiqizo yobisi kuvumela izinwele ukuba zithole umsoco kusuka ngaphakathi ngaphakathi futhi zikhule ngokushesha.

Amaprotheni atholakala ku-ushizi kanzima agaywa kangcono kuneprotheni yobisi. Ngaphezu kwalokho, ushizi uqukethe i-calcium, i-phosphorus, amaminerali ahlukahlukene kanye namavithamini (B₁₂, C, E, PP, A, B₁ kanye B₂, E).

Lo mkhiqizo ucebile ngama-vithamini we-B, i-fiber, amavithamini A no-E, amaminerali (selenium, magnesium). Lezi zinto zivuselela izinqubo ze-metabolic emzimbeni, zondla folliclic zezinwele, ukuze izinwele ziba mnene futhi ziqine.

Izinhlobo ezahlukene zamantongomane zinothile ngamaprotheni. Ngaphezu kwalokho, aqukethe amavithamini amaningi (B₆, In₁₀, i-biotin), enikeza umsoco ojwayelekile nokukhula kwezinwele. Amantongomane aqukethe i-alpha linoleic ne-omega acid, adingekayo ekukhuleni kwezinwele futhi akhanye.

Lezi zithelo ziyisitolo samavithamini adingwa izinwele zethu. Aqukethe amavithamini A, PP, C, calcium, phosphorus, potassium, magnesium, sodium, iodine, iron. Onke la mavithamini namaminerali aqinisa i-follicle yezinwele, avuse ukukhula kwezinwele.

Le mifino inothile ngamavithamini A, E, insimbi, i-zinc, i-biotin, namavithamini angama-B. Ukusetshenziswa njalo izaqathi kuzosheshisa ukukhula kwezinwele kuzenze ziqine futhi ziphilile.

Uqukethe uvithamini A omningi kanye namaprotheni. Ngaphezu kwalokho, ibhotela linothile ngamaminerali, uvithamini D, i-carotene - lezi zinto ziyadingeka ukondla izinwele zangaphakathi.

Lokhu okusanhlamvu kuqukethe amavithamini E, zinc, amavithamini B, kanye nesibabule okudingekayo ezinwele. Lokhu kusiza ekuqiniseni nasekuvuseleleni izinwele, kuzenze ziqine futhi zisheshise ukukhula.

Ukudla okulinganiselayo, okuhlukahlukene futhi okunothile ngevithamini kuzosiza ukwenza izinwele zakho ziqine futhi ziphilile, futhi kuqinise nomzimba wakho wonke. Esikhundleni sokudla okusheshayo, ukudla okulula kanye namaswidi ngenyama, okusanhlamvu, imifino nezithelo, uzothola ukubuya nekhanda eliminyene, elicwebezelayo nekhanda elisebenza kahle. Zinakekele!

Kunombono ongelona iqiniso wokuthi ukudla kudla kusiza nezifo zephephamzimba lesisu. Eqinisweni, imikhawulo eqinile kanye nokushintsha ibhalansi yokudla ukuze kuthande uhlobo oluthile lomkhiqizo kunqunywe odokotela ngama-pathologies amaningi.

Abantu abaningi abafuna ukunciphisa umzimba bazama ukwenza lokhu ngesikhathi esifushane kakhulu. Vele, ngifuna ukubeka umzimba wami ngokuhlelekile ngezinsuku ezimbalwa, kepha le ndlela yokuxazulula inkinga ivame ukuholela emiphumeleni ephikisanayo - amakhilogremu alahlekile abuyiselwa ngemaja.

Imbewu yethanga

Embewini lapho amavithamini B1, B2, B3, B4, abhekelele ukukhula kwezinwele, kanye ne-B5 ne-B6 - ahlinzeka isikhumba esinempilo. Ngokulahlekelwa izinwele kakhulu, kufanele ufake namafutha wethanga ekudleni, ngoba, ngokusho kocwaningo, kuyasiza ngezindlela ezinzima ze-baldness.

Ukuqashisa okukhona ngamanani amarekhodi I-Iron ingenye yezinto ezibaluleke kakhulu zokukhula izinwele ezinempilo. Ngakho-ke, ingxenye yesobho le-lentil iqukethe cishe isigamu sezinto zansuku zonke zale nto. Ngaphezu kwalokho, le mibala iqukethe i-zinc, i-choline (ijwayelekile ukuhambisa kwegazi esikhumbeni) nezinye izinto eziwusizo.

6) I-Folic acid - ukuvuselela izinwele

I-Folic acid idlala indima enkulu ekunikezeni izinwele zikhanye namandla ngenkathi igcina ukugeleza kwe-hydration. Kuvimbela nokumpunga. Uma uthatha amavithamini e-B, kungenzeka ukuthi usuvele uthola i-folic acid eyanele.

Ukudla Okunothile ku-Folic Acid:

Imikhiqizo ejwayelekile yamavithamini we-B nayo iqukethe i-folic acid. Zonke okusanhlamvu nezinhlamvu ziqukethe i-folic acid. Ngokusekelwe kulokhu, ungakukhokhela ngokuphephile ukusetshenziswa kwalezi zakhamzimba. Kepha, uma udinga eminye imithombo yezakhamzimba, khona-ke amavithamini eqembu B akulungele lokhu. Ngezinye izikhathi kunzima kakhulu ukuthola umthombo wemvelo wale noma lelo vithamini. Kulokhu, kufanelekile ukubheka inketho yezithasiselo zokudla. Imvamisa ingxube yamavithamini namaminerali ahlukahlukene ngezilinganiso ezidingekayo. Bonana nodokotela ngalokhu.

Imikhiqizo yokuqinisa nokukhula kwezinwele

Imikhiqizo yokuqinisa nokukhula kwezinwele ingahlanganiswa ibe ngamaqembu amaningana.

• inyama yenkomo - uvithamini A, ukukhula kwe-zinc kuqinisa izinwele
• izinkukhu - umthombo wamaprotheni wokugaya kalula, i-iron
• inhlanzi - Izinhlobo ezinamafutha aqukethe i-B12, amaprotheni, i-zinc
• amaqanda - nganoma yiluphi uhlobo phindisela umzimba ngamaprotheni, uvithamini B12
• imikhiqizo yobisi - ecebile ku-calcium, B12, K.

• iklabishi - isitolo samavithamini, phosphorus, potassium, i-sodium, iodine,
• izaqathe - isitolo se-vithamini A,
• anyanisi - uvithamini C,
• imifino eluhlaza - uvithamini C.,

• ukolweni - uqukethe i-iron,
• i-soy - isiza ukwandisa i-hemoglobin,
• ubhontshisi, uphizi - umthombo ocebile wamavithamini E namaprotheni amaningi.

Izithelo ze-citrus, amantongomane, izithelo ezomisiwe

• Ulamula, ama-tangerine, amawolintshi, amagilebhisi - izithelo zezithelo ezisawolintshi zenza umsebenzi omuhle kakhulu wokuvikela imithambo yegazi, ama-follicles wezinwele nawo wonke umzimba emiphumeleni eyingozi yezinto ezimbi.
• Amantongomane - iziqukathi zemvelo zamaprotheni namaprotheni, ikakhulukazi - amantongomane, ama-alimondi.
• Ama-rains - asiza ukuvusa izihlungi zezinwele.

Yonke imikhiqizo yokukhula kwezinwele kufanele ibe sezingeni eliphezulu, inobungani bemvelo, entsha.

8) Iron yokukhula kwezinwele

I-Iron inyusa ukuqina kwezinwele futhi isheshise ukukhula kwayo. Ngaphandle kwensimbi, izinwele ziba mncane, zithambe futhi zomile. I-Iron isiza inqubo yokuthuthwa komoya-mpilo kumaseli, ibavumele ukuba basebenzise ezinye izinto.

Yikuphi ukudla okune-iron eningi?

Imikhiqizo yokukhula kwezipikili nezinwele

Imikhiqizo yokukhula kwezinwele nayo ilungele izipikili. Ngemuva kwakho konke, umuntu akadingi ukuba ube yinhlanhla ukuze abikezele: uma umuntu enezinkinga ngezinwele, khona-ke izipikili zakhe azilungile.

Enye indlela enempilo yezinwele ezithambile nokuziphula izipikili njalo iqukethe, ngaphezu kwezindlela zezimonyo, ekudla okufanele. Nasi isethi yesibonelo yemikhiqizo ewusizo yokukhula kwezipikili nezinwele:

Kuyadingeka ekudleni kwezinwele ngenxa yobuningi be-vithamini A. Ukuntuleka kwayo kubangela isililo samapuleti ezipikili, ukulahleka kwezinwele. Inani lamazambane ligcwalisa igebe leli.

I-beta-carotene ne-Vitamin C equkethe isipinashi zenza izipikili nezinwele zibe sesimweni esihle kakhulu.

Lolu hlobo lwe-legume luqukethe amaprotheni abalulekile, i-biotin, i-iron iron, i-zinc

Ungumthombo we-keratin, owenza into yezinwele nezinzipho.

Ocebile ngamafutha omega-3 acid, biotin, uvithamini E. Lokhu okugcina ukuvimbela uphahla, kuvikela izinto zamaprotheni ezingeni lamaselula. Ukuze usebenze kahle, kuyalulekwa ukuthi udle amantongomane njalo.

Isaladi le-tuna ngamafutha omnqumo liyisethi ekahle yezithako zokuvimbela nokubuyiselwa kwezinyoni, izinwele eziwayo nezinzipho ezithobekile. Izinketho yilezi: i-salmon, i-trout, isardine, i-mackerel, okunye ukudla kwasolwandle ...

Amavithamini ezinwele emikhiqizweni

Akudingekile ukubheka amavithamini ezinwele emikhiqizweni isikhathi eside. Okulondoloziwe kwezinto ezinjalo eziphilayo ngokwemvelo kukhulu, kuvuselelwa njalo, futhi ngokusetshenziswa okunengqondo kwalezi zisetshenziswa kufanele kwanele kuwo wonke umuntu futhi njalo.

Ukuze uzinikeze amavithamini adingekayo ezinweleni ezinempilo nezinzipho, kuyadingeka okuncane: ukunakekelwa kwangaphandle kanye nokudla okuqondisiwe. Ngenhlanhla, hhayi ama-exotic aphesheya ayadingeka ngale njongo, kepha imikhiqizo etholakala ngokuvamile.

• I-Carotene ne-Vitamin A kuzothuthukisa noma imiphi imifino noma izithelo "ezinemibala" ngokwemvelo ngemibala ekhanyayo ye-green-yellow-orange. Ziningi izipho ezinjalo zemvelo: ithanga, izaqathe, upelepele omnandi, ama-Persimmons. Iningi lazo zivame ukugcinwa ebusika, ngakho-ke zitholakala nganoma yisiphi isikhathi sonyaka.
• IVitamin E, ngaphezu kwezinzuzo zezinwele nezinzipho, ithathwa njengento enhle “yokuvuselela” into. I-isipuni samafutha omnqumo esiswini esingenalutho sizonikeza (ukunakwa kwabesifazane!) Kanye nokubukeka okuhle, nobusha baphakade.
• Vitamin B5 iqukethe ama-legumes, iklabishi, isiqu, amantongomane.
• IVithamini B6 (isiza ukumuncwa kwamafutha enempilo) kutholakala ezinhlolweni zikakolweni ezikhulisiwe, imvubelo, iklabishi, iklabishi, amazambane, izaqathe, okusanhlamvu okungafakwanga, nobhanana. Ingulube nesibindi kubuye kudle i-B6.
• IVitamin B12 izosiza izinwele ezomile. Kuqukethe i-salmon, tuna, i-salmon, i-herring, iminqumo.
• IVithamini C ihlinzekwa ngokuphelele ngemifino eluhlaza nezithelo zomndeni we-citrus.

Imikhiqizo yezinwele isetshenziswa kangcono ekuhlanganiseni okuhlukile ukuze kuhlukaniswe imenyu.

Imikhiqizo yokukhula kahle yezinwele

Ekhuluma ngokudla okunempilo, kufanelekile ukungafaki kukho okungazuzisi umzimba wonke noma izitho zomuntu ngamunye. Lokhu kwaziwa "ngokulimala" kwabo, kepha kusathandwa etafuleni lethu kuthosiwe, kunephunga kakhulu futhi okunosawoti, kubhema, ukudla okusheshayo. Iziphuzo ze-Soda zikuluhlu olufanayo.

Izitsha ezilula, kepha ezihlwabusayo nezinempilo ezilungiselelwe emikhiqizweni efanayo elula nengabizi kakhulu kuzoba yisinqumo esihle kakhulu sokuxhasa izinwele.

• Uma izinwele zithambile futhi zingakhuli, engeza i-zinc ekudleni. Iningi kusolwandle, ukhokho ushizi. Itiye eliluhlaza okotshani, izitsha zemifino kanye nama-dessert wezithelo aqukethe ama-antioxidants ukuvikela ukuguga ngaphambi kwesikhathi kwezinwele nezinwele ezimpunga. I-Copper enhlanyelweni yethanga, amantongomane, ama-avocados azodonsa esimweni esingemnandi kangako njenge-dandruff.

• Ukukhula okujwayelekile, izinwele zidinga inani elanele lamanzi (umthamo wansuku zonke wamalitha amabili), uwoyela wemifino nezinhlanzi (uwoyela wamafutha, i-omega-3 acid engafakwanga).
• Ama-microelements adingekayo aqukethe: i-oatmeal, amazambane, i-asparagus, upelepele, isilimo esidliwayo esinamagatsha anamanzi - isilikhi, ubisi, imikhiqizo yobisi olunoshukela, inhlanzi ekheniwe, i-walnuts kanye ne-hazelnuts - i-calcium, cocoa, ushokoledi, amantongomane, ithanga kanye nembewu yesesame - zinc.
• Amavithamini nemikhiqizo yawo yokukhula kwezinwele achazwe ngokuningana ngenhla. Masikhumbule ngethoma leli qembu lemikhiqizo engcono kakhulu yokukhula kwezinwele: imifino eluhlaza-eluhlaza nezithelo, iminqumo namafutha kuzo, inyama yengulube nenyama yenkukhu, isibindi, okusanhlamvu kanye nemidumba. Ngempela ukugcwaliseka okungagcwaliseki kwezipho zemvelo - ezinyaweni zomuntu. Kuhlala ukukhulisa nokwamukela ...

Kuko konke ukubaluleka kokudla okunempilo, ukukhetha okulungile kwemikhiqizo yokukhula kwezinwele akunakubhekwa njenge-panacea. Ngezinye izikhathi inkinga ngezipikili zezinwele inezimbangela ezijulile, futhi indlela ehlanganisiwe iyadingeka. Ukubonisana kuphela kochwepheshe abanekhono okufanele ezimeni ezinjalo baphendule yonke imibuzo.

I-Bit of theory

Yikuphi ukudla okudinga ukukudla ukuze uthole ukubukeka okunempilo kwezinwele, kwabantu kanye nokukhanya? Isazi se-Trichologist somtholampilo okhethekile wezinwele ezikhethekile, uJulia Romanova (Instagram: @ dr.yulia_romanova) uneminyaka engu-9 yesipiliyoni esebenza nezinkinga zamanga, ungumlobi wezindatshana, isikhulumi ezingqungqutheleni zesayensi ngezinkinga ze-trichology futhi ukulungele ukuchaza kubafundi bethu ukuthi imiphi imikhiqizo ewusizo ngezinwele:

Kimi, udokotela we-trichologist, ingxoxo yemikhuba yokudla iyingxenye ebalulekile yokubonisana neziguli ngezikhalazo zokulahleka kwezinwele noma ukonakala. Amaseli wezinwele zezinwele ahlukanisa futhi akhule ngamandla. Izakhi zomzimba eziningi ziyadingeka ukuze kugcinwe lezi zinqubo.

Isimiso esiyinhloko sokondliwa kwempilo yama-curls akho anhlobonhlobo nokulinganisela. Okubalulekile kanye nokudla okuphelele kwekhalori, kanye nokudla izakhi ezithile ezidingekayo. Okokuqala, ukwakha isakhiwo sezinwele, inani elanele lamaprotheni ne-amino acid elinesibabule liyadingeka: i-cysteine ​​ne-methionine. Yizixhumanisi ezixhumene phakathi kwama-molekyuli e-cysteine ​​(izibopho ze-disulfide) ezinikeza amandla we-keratin, iprotheni enkulu. Ukudla kwaso nsuku zonke kufanele kube mayelana negremu elilodwa ngekhilogremu eyodwa yesisindo. Lesi sibalo singancipha noma sikhuphuke ngokuya ngeminyaka, ukusebenza ngokomzimba kanye nezimpawu zempilo.

Imithombo yezitshalo nezilwane yamaprotheni Kufanele ifakwe ekudleni ngokulingana okulingana. Amaprotheni adonswa kangcono ubisi nenhlanzi, okubi kakhulu - kusuka enyameni (i-veal, inyama yenkomo, ikhukhamba, inkukhu). Ukudla kwezitshalo kungumhlinzeki wezinto eziningi eziwusizo (amavithamini, ama-polyphenols, i-fiber), kepha amaprotheni avela ezitshalweni amunwa kabi.

Imikhiqizo Yokulahleka Kwezinwele

Inyama (futhi hhayi ama-apula, njengoba kuvame ukukholelwa) futhi ungumphakeli ophambili we- iron. Ukushoda kwaso kuyimbangela ejwayelekile kakhulu yokungabi bikho, ukungakhathali nokulahleka, ikakhulukazi kwabesifazane. Lapho ungafaki imikhiqizo yezilwane ekudleni, kufanele ucabangele ukudla kwakho ngamaprotheni anele (i-soya, i-lentil, ubhontshisi, uphizi, ubhontshisi, amantongomane, okusanhlamvu), i-iron ne-vithamini B12. Ukushoda kwabo ngeke kufake isandla ekulahlekelweni kuphela, kepha i-grey ngaphambi kwesikhathi.

Kumele ube khona ekudleni futhi amafutha ahlukahlukene. Babandakanyeka ekubandakanyeni kwama-hormone e-steroid (avela ku-cholesterol), ngaleyo ndlela kuthinta umjikelezo wokukhula. Izinhlanzi ezinamafutha aziwona kuphela umthombo wamaprotheni, kepha futhi zingama-omega-3 fatty acids, amavithamini A no-D, ezibalulekile esikhunjeni nasenhlameni enempilo .. Ukushoda kokugcina kuvame kakhulu kubantu bakithi, ngisho nasezindaweni ezinelanga. Ngokuvimbela nokwelashwa kwayo, imvamisa kuyadingeka ukuxhuma izithasiselo nge-Vitamin D ekudleni.Imithamo yokwelapha ekhethiwe udokotela, ngoba incike kokuqukethwe kwevithamini D egazini futhi kungahluka kakhulu.

Eminye imithombo yamavithamini anyibilikiswa u-A no-D: isibindi, amaqanda, ibhotela. Ungathola u-Vitamin A kusuka ekudleni kwesitshalo ngendlela eyandulela ngayo - i-carotene. I-carotene eningi itholakala ngemifino ekhanyayo nezithelo (izaqathe, upelepele, ithanga). Amavithamini eqembu B abaluleke kakhulu ekukhuleni okujwayelekile, okuyiwona umvubelo wokwenza umsebenzi waba ngumthengisi oyinkimbinkimbi.

Ukudla kwasolwandle - Lokhu akuyona amaprotheni kuphela, kodwa futhi ukulandelela izinto ezibalulekile ekukhuleni kwezinwele: ithusi, i-zinc, i-selenium, iodine. Kepha i-Vitamin C ingelinye lama-antioxidants ayinhloko angatholakala kuphela emithonjeni yezitshalo (ama-rosehip, izithelo ezisawolintshi, i-sauerkraut, ama-currants kanye ne-sea sihlahla sivame ukutholakala). Ukuze wenze lokhu, kungcono ukuyisebenzisa okusha. Ukushisa nokuxhumana okude nemifino nezithelo ezinomoyana kuholela ekulahlekelweni ngu-Vitamin C.

Kubalulekile ukuqonda ukuthi ukushoda kwezakhi zomzimba kungabangelwa hhayi kuphela ukungena kwabo okuncane. Izimbangela zezimo zokushoda zingaba yizinkinga ngokugaya ukudla noma ukwanda kwesidingo sezakhi ngesikhathi sokukhulelwa, ukuzikhandla komzimba osindayo. Ukuntuleka kwamavithamini athile namaminerali kunomthelela ekubhemeni, etshwaleni nasekuphuzeni imithi (ngokwesibonelo, izindlela zokuvimbela inzalo ngomlomo).

Ukudla okunempilo kubalulekile kakhulu ezinwele ezinempilo. Kodwa-ke, kubalulekile ukuqonda ukuthi ngeke kwenzeke ukugcwalisa ukusilela ngokudla okukodwa. Izakhiwo ezinhlobonhlobo zeMultivitamin azihloselwe ukuphathwa kokushiyeka (ziyindlela yokuvimbela). Ngaphezu kwalokho, kunezindlela eziningi ezahlukahlukene zokulahleka kwabo. Ukuqhubeka isikhathi eside, ukuthamba nokunciphisa - isikhathi sokubonisana nochwepheshe.

Imikhiqizo emithathu egqugquzela futhi iqinise ukukhula kwezinwele ingatholakala kuvidiyo elandelayo:

TOP umhlabeleli wezinwele nemikhiqizo yobuhle besikhumba

Uma umuntu enesimo sofuzo ekulahlekelweni izinwele, khona-ke noma yiziphi izimo ezimbi emzimbeni, ukucindezelwa, ukungondleki kuzosithinta isimo sabo. Lapho usingatha izikhalazo zokulahleka, i-trichologist izohlala inaka ukuhlaziywa kokudla.

Nalu uhlu lwemikhiqizo yezinwele eziwusizo kakhulu:

Inyama. Okungukuthi, amaprotheni ezilwane. Isakhiwo ngamaprotheni angama-90%, siyisakhi sokwakha esiyinhloko. Inyama iqukethe iqoqo lama-amino acid abalulekile, okungukuthi, lawo angakhiqizwa emzimbeni wethu, singawathola kuphela ngokudla okunempilo. Ayikho i-soy noma enye enye iprotheni yemifino engathatha indawo yeqoqo lama-amino acid acezu lwenyama. Ngaphezu kwalokho, inyama ebomvu (inyama yenkomo, iwundlu, ingulube) iqukethe i-iron ne-vithamini B12, ukuntuleka kwayo okuholela ku-anemia futhi lokhu kuyimbangela evame kakhulu yokulahleka kwezinwele. I-anemia iholela ekuwohlokeni okungapheli, ukuncipha, ukuthamba, ukonakala kwezinduku, ukwehla kwezinga lokukhula kanye nokuvuselela kancane ngemuva kokukhula. Inkukhu emhlophe iqukethe amaprotheni anele (20 g nge-100 g), kepha i-iron encane ne-vitamin B12 encane kakhulu. Futhi ama-apula, ama-buckwheat kanye namapomegranati kuyinsimbi yesitshalo, okungukuthi, i-iron engabambi iqhaza ekwakhekeni kwe-hemoglobin.

Inhlanzi, ukudla kwasolwandle nezakhi ezibaluleke kakhulu zokudla kwanoma yimuphi umuntu (sebenzisa okungenani izikhathi ezingama-2-3 ngesonto). Futhi bayimithombo yamaprotheni, kepha futhi nama-omega-3 fatty acids. Banomphumela ophikisiwe wokulwa nokuvuvukala ne-antioxidant. Ngokushoda kwale nto, ukoma nezinwele eziwohlokayo, ingxenye yesigaba sezeluleko, ukukhula okuncishisiwe kanye nokulahleka kuyabhekwa. Ukusetshenziswa kwe-Omega-3 ku-dermatitis engapheli yesikhumba, ukuqina kwesikhumba okungapheli, ukoma ngokweqile kwesikhumba, noma okuphambene nalokho, ukukhiqizwa kwe-sebum okusebenzayo kubaluleke kakhulu. Ngaphezu kwalokho, ngokubamba okwanele kwamavithamini namafutha acid, ukukhula kwama-eyelash kanye namashiya kuyathuthuka.

Imikhiqizo ewusizo ezinwele ezinwele nayo izikhupha zamaqanda. Bangumthombo we-biotin - lena uvithamini H, onesifo sokuqina kwesikhumba uyakhula, kanye nokwanda ngezinduku ezomile eziqhubekayo. Isidingo sansuku zonke se-biotin yi-10 mcg. Ukusetshenziswa njalo kwama-yolks weqanda kuzonikeza izinwele ngensimbi, i-zinc, i-manganese, amavithamini E, A, B.

Amafutha ancibilikisiwe Ungumthombo wamafutha emifino, adingekayo ekwakhiweni komgodi wezinwele onempilo, uma ukudla komuntu kungahambi kahle emafutheni, ama-curls ngokushesha noma kamuva alahlekelwe ubukhazikhazi bawo, akhanya, umgogodla uzoba buthaka kakhudlwana futhi u-porous, ngaphezu kwalokho, uwoyela ongahluziwe uphinde ube ngumphakeli wama-asidi we-Omega-3 kodwa futhi no-Vitamin E, okuyi-antioxidant enamandla.

Imikhiqizo Yezinwele ezi-6 enempilo kakhulu

Kungenzeka ukuthi uke wazibuza lo mbuzo kaningi: "Hlobo luni lokudla okufanele ngiludle ngezinwele ezinempilo?". Manje sizocubungula yonke imikhiqizo ekhona futhi ewusizo. Akunasidingo sokucabanga ukuthi imikhiqizo yokukhula iyabiza noma ayisebenzi. Konke kungathengwa esitolo esiseduze, manje uzobona lokhu, ake siqale.

1. Izaqathi -inama-vithamini PP, K, A, C, B9, potassium. Kuyasiza futhi kwesikhumba namazipho. I-karoti ivikela ukungabi bikho kanye nokoma. Ungenza imaski kusuka izaqathi, kanye nama-tinctures, azobuyisela ubuhle bangaphambili ekhanda. Uma uhlikihla ujusi we-karoti ekhanda, khona-ke qeda ukoma kwekhanda. Faka izaqathe kumasaladi futhi udle ngokwahlukana, ngakho-ke uzogcina impilo futhi uqinise ukungatheleleki kwakho.
2. UBeetroot - umkhiqizo wokudla onezinto eziwusizo nezokwelapha. Ukuqanjwa kufaka amavithamini eqembu B, adingekayo ezinqubweni ze-metabolic zesikhumba. IBeetroot ivikela zonke izinwele ukuthi zingawi. Kungcono ukudla ama-beet amahlandla ambalwa ngeviki ukuze ulondoloze impilo iminyaka eminingi. Ama-beet aqukethe i-retinol, ayasiza ekulweni ne-dandruff. Sebenzisa ama-shampoos ngokumelene ne-dandruff bese udla ama-beet, umphumela uyoba ngcono. I-retinol isiza kahle futhi ivimbela ukuvuvukala esikhumbeni.
3. Amaqanda enkukhu - aqukethe amaprotheni anama-amino acid abalulekile. Amavithamini eqembu B, E, K, PP, D, biotin, beta-carotene, choline afakiwe. Amaqanda enkukhu angumkhiqizo onempilo wokudla cishe nsuku zonke. Ama-Yolks awaphilile, adinga ukukhishwa ngaphandle ekudleni, kufanele kudliwe amaprotheni kuphela. Kunamafutha ezilwane amaningi ku-yolks, futhi kukhuphuka i-cholesterol embi emzimbeni. Uma wenza imaski, khona-ke ama-yolks angasetshenziswa izikhathi ezi-1-2 ngenyanga, kanti amaprotheni emaski angasetshenziswa izikhathi ezi-2-3 ngenyanga.
4. Izinhlanzi ezinamafutha - Uqukethe okuningi okuwusizo nezakhi zomsoco. Cishe awekho ama-carbohydrate. Amaphrotheni amaningi namafutha angenampilo aqinile, ayasiza nasezipikili nasekhunjeni. Amavithamini A, B, E, ayingxenye yezinhlanzi, akuvumela ukuthi ubuyisele amandla nobuhle. Yidla izinhlanzi kaningana ngesonto. Amaski nawo angenziwa kusuka ezinhlanzini, futhi awusizo. Yenza imaski amahlandla ambalwa ngeviki uma unezinkinga, kanye nemaski ukuvimba izinkinga izikhathi eziyi-1-2 ngenyanga.
5. Amantongomane nembewu - Ungabi namafutha wemifino angagcwalisiwe (enempilo). Yehlisa izinga le-cholesterol emibi emizimbeni yethu. Cishe konke kuqukethe i-Vitamin E, umphumela omuhle ezinhlelweni zokuzala zowesilisa nowesifazane. Amantongomane amaningi nembewu aqukethe amavithamini wamaqembu B, C, A nabanye. Thuthukisa isimo sezinwele zonke futhi uzivikele ekulahlekelweni.
6. Imikhiqizo yobisi -ukuqukethe i-calcium eningi, futhi le mpilo futhi ilungele amazinyo, izipikili, amathambo. Izinzuzo zisobala kuwo wonke umzimba. Yidla imikhiqizo yobisi enamafutha amancane, njengoba lawo mafutha anelisiwe, ngoba avela ezilwaneni. Amaphrotheni awusizo aqukethe ama-amino acid abalulekile. Ushizi wasekhishini, ubisi olubilisiwe obhakiwe, ushizi, yoghurt, i-kefir, iyogathi, ukhilimu omuncu - shintsha le mikhiqizo futhi ifake kwimenyu yakho yansuku zonke, kuphela ngokuqukethwe kwamafutha amancane, ngaphandle kwalokho uzolimaza umzimba. Ungenza imaski ngemikhiqizo yobisi.

Ukudla okuyingozi nezithasiselo zokudla

• Imikhiqizo efakiwe, “ukudla okusheshayo” iyingozi. Ngenkathi yokulungiselela kwabo, izinto eziningi eziwusizo ziyahwamuka, futhi izinsalela ezimbalwa kakhulu. Futhi uma zingenazo izinto eziwusizo, ke awudingi ukuzidla.
• Usawoti - sebenzisa ngokulinganisa. Usawoti owengeziwe uvimbela ukumuncwa kwamavithamini. Ukhiye wayo ukuthi icasukisa i-mucosa esiswini futhi ingavusa ukuvela kwe-gastritis noma izilonda.
• Iziphuzo ezimnandi neze-carbonated - ukucasulwa kwesisu, i-acid eyingozi iyingxenye, ifinyelela i-calcium kusuka ezicutshini zamathambo, ichitha i-enamel yezinyo, futhi i-metabolism iyaphazamiseka. Amanzi weSoda nawo amabi kuzo zonke izinwele zakho futhi anomthelela ekulahlekelweni izinwele. Susa noma unciphise amanzi akhazimulayo.
• Imikhiqizo yobisi - hhayi bonke abantu, kodwa eminye ingadala ukungahambi kahle komzimba kanye nokulunywa kwekhanda. Emikhiqizweni yobisi nemikhiqizo yobisi, ngeshwa, amafutha agcwele futhi ayingozi. Yidla imikhiqizo yobisi enokuqukethwe okunamafutha amancane, u-0.5% ungcono kakhulu, “ubisi oluncane” ngokuphelele, futhi uyikhiphe.
• Ushukela akuyona into exakile, kodwa iqiniso. Ngokwesilinganiso esikhulu sikashukela emzimbeni, umuntu angaba nezinkinga zempilo, kufaka phakathi isikhumba. Ushukela uyenza ibe namafutha. Phuza itiye ngaphandle koshukela. Khipha noma usike amaswidi, amakhekhe, amakhekhe, amaswidi, ushokoledi, ama-marmalade, njll.

Bukela inombolo yevidiyo 2

12) Amaprotheni okukhula kahle kwezinwele

Izinwele zakho zakhiwa ngamaprotheni. Ngakho-ke, ngaphandle kokuqhubeka kwe-ado, kuyacaca ukuthi lokhu kungenye yezakhi ezibaluleke kakhulu zezinwele. Amaprotheni aqinisa ama-follicles wezinwele, akusiza ulahlekelwe isisindo futhi wakhe izicubu zomzimba.

Ukudla Okuphezulu Kwamaphrotheni:

• Amaqanda
• Izinsuku
• Imifino, imifino emisha
• Ubisi
• Iphaneli
• Imbewu ehlwanyelwe
• IHemp
• Ibhotela lamantongomane
• Quinoa
• Imililo
• Inhlanzi
• Inkukhu ethambile noma inyama yenkomo
• Yoghur yamaGrikhi

14) Vitamin eziyinkimbinkimbi izinwele supplements

Njengoba kushiwo ngaphambili, izithasiselo zokudla azilutho ngaphandle kwengxube yamavithamini namaminerali ahlukahlukene ngezilinganiso ezifanele.Ukusetshenziswa kwezakhiwo zokusheshisa ukukhulisa izinwele kusindisa isikhathi, ngoba Awudingi ukuchitha isikhathi ucabanga ukuthi yikuphi ukudla okudinga ukukudla ukuze ukhule izinwele ucebile kulezo zakhi zomzimba. Qiniseka ukuthi uthintana nochwepheshe ngaphambi kokuqhubeka nokudla izithasiselo zokudla.

Uma udla okulungile, kufaka phakathi ukudla okusobala amavithamini kanye namaminerali ekudleni kwakho, izinwele ezinde ezikhanyayo zizophela ekubeni yiphupho elingenakwenzeka kuwe. Ukudla kusheshisa ukukhula kwezinwele! Ukunakekelwa kwezinwele kwenziwa lula uma uguqula indlela yakho yokuphila, noma kunalokho okudlayo.