Izinwele zethu zikhula cishe amasentimitha ayi-1 ngenyanga, futhi okubaluleke kakhulu ukukhula kwezinwele ezinempilo nezinamandla amavithamini kanye nezakhi zomzimba esizithola ekudleni, kusho abasebenza nge-trichologists kanye nezazi zezempilo. Ukudla ngendlela efanele kusiza ukuqinisa izinwele, ukuvimba futhi kunciphise nokulahleka kwezinwele. Imiphi imikhiqizo yezempilo yezinwele okufanele ukuyidla nsuku zonke, funda i-athikili yethu.
Ukudla okungcono kakhulu kwezinwele ezinempilo kungukudla okune-calcium nensimbi, imifino eminingi eluhlaza futhi enamaqabunga, imifino yolwandle neminye imithombo yamavithamini namaminerali.
Ngasikhathi sinye, odokotela balule ngokuqapha ukuthi basebenzise izithasiselo zokudla, ezethembisa ukuthi izinwele zakho ngokushesha ziyoba ziqine futhi zikhule ngokushesha. Kungenzeka ukuthi banganikeza umphumela oqondile ohlukile.
Iqiniso ngukuthi kwezinye izimo, ukweqiwa kwezithako ezithile, njengovithamini A, kungadala ukulahleka kwezinwele. Ngakho-ke, ochwepheshe batusa ukuthi, noma nini lapho kungenzeka, kunikezwa isidlo sezinwele lapho zonke izinto abazidingayo zibakhona ngamanani anele futhi okuthandwayo kunganikezwa kokuphakelayo kokudla, kodwa izakhiwo ezingama-Vitamin amaminerali ezimisiwe ezinokwakheka ngokulinganayo.
Ukudla kokuqinisa izinwele - imikhiqizo ewusizo kakhulu
Nakhu ukudla okungu-10 okuyisisekelo sokudla okusebenzayo kokuqinisa izinwele.
I-Salmon nezinye izinhlanzi ezinamafutha. I-Salmon igcwele ama-omega-3 polyunsaturated fatty acids, aqakathekile kwisikali esinempilo. Ukuntuleka kwamafutha acid kungaholela esikweni esomile, futhi izinwele zizobukeka ziphele. ISalmon nayo ingumthombo omuhle kakhulu wamaprotheni. Ine-vitamin B12 eningi ne-iron, nayo ekhulisa futhi iqinise izinwele. Uma ulandela ukudla okwenziwe ngemifino, faka isipuni esisodwa noma amabili kawoyela wefilakisi, umthombo osuselwa kwizitshalo wamafutha acid, ukuqinisa izinwele zakho.
Imifino eluhlaza. Izinwele eziphilile zidinga izinto ezitholakala kwimifino eluhlaza futhi enamahlamvu. Ngakho-ke, isipinashi, i-broccoli kanye namaqabunga ama-beets aqukethe kakhulu amavithamini A no-C, okudingeka umzimba ukhiqize i-sebum eyanele, esebenza njengesimo semvelo sezinwele. Imifino eluhlaza emnyama nayo isiza ukuhlinzeka ngezinwele nge-iron ne-calcium.
I-Legumes Ubhontshisi, ubhontshisi kanye no-lentil nakho kubalulekile kakhulu ekuqiniseni izinwele. Akuwona nje kuphela umthombo omuhle kakhulu wamaprotheni, okudingeka ukukhula kwezinwele. Izimbali zicebile kunsimbi, i-zinc ne-biotin. Kwesinye isikhathi ukonakala kanye nokuqina kwezinwele kubangelwa ngokungenamkhawulo kwe-biotin. Izazi zokudla okunempilo zincoma ukudla izinkomishi ezintathu noma ngaphezulu zikabhontshisi noma o-lens
Amantongomane. Ngabe udla amantongomane? Uma ufuna izinwele eziqinile nezinempilo, kudingeka uzidle njalo. IBrazil nati ingenye yemithombo emihle yemvelo ye-selenium, into ebaluleke kakhulu ekuqiniseni impilo yezinwele nezikhumba. I-Walnut iqukethe i-alpha-linolenic acid - enye yama-acid aqukethe omega-3 athuthukisa isimo sezinwele. Kukhona i-zinc eningi kuma-cashews, pecans, kanye nama-alimondi. Ukushoda kwe-Zinc kuvame ukuholela ekulahlekelweni izinwele. Kungakho kufanelekile ukufaka amantongomane kwimenyu yakho ukuqinisa izinwele zakho.
Inyama yenkukhu. Inyama yenkukhu ne-turkey ingumthombo omuhle kakhulu wamaprotheni wokukhula kwezinwele nokuqiniswa. Ngokuntuleka kwamaprotheni ekudleni, izinwele ziba buthaka futhi zingabinalutho, futhi ukuntuleka kwamaprotheni okuqinile kungaphumela ekutheni izinwele ziba buteketeke futhi zingabi namibala. Inyama yenkukhu ibalulekile ngoba ingumthombo wensimbi onesilinganiso esiphakeme se-bioavailability, etholwa kalula ngumzimba.
Amaqanda. Ukuqinisa izinwele zakho, akunandaba ukuthi uthandani amaqanda - amaqanda abilisiwe, abilisiwe noma abilisiwe amaqanda. Amaqanda angumthombo omkhulu wamaprotheni. Ngaphezu kwalokho, aqukethe i-biotin eningi novithamini B12 - izakhi zobuhle ezibaluleke kakhulu.
Okusanhlamvu Okuphelele Izinkwa zokusanhlamvu okugcwele nokusanhlamvu okusanhlamvu okugcwele, okucebiswe ngamavithamini nangamaminerali, nakho kufaka isandla kakhulu ekuqiniseni izinwele. Okokuqala, ngenxa yokuqukethwe okuphambili kwama-zinc, i-iron ne-B amavithamini.
Oysters Ziyaziwa kangcono ngokuthi ama-aphrodisiacs, kepha azigcini nje ngokuthuthukisa isifiso sobulili, kepha futhi ziqinisa futhi zondle izinwele ngokuphelele. Imfihlo yabo eyinhloko yi-zinc, i-antioxidant enamandla. Uma ungenalo ithuba lokufaka ama-oysters kwimenyu yakho yansuku zonke, ungesabi. Inani elanele le-zinc lingatholakala hhayi kuphela kusuka okusanhlamvu okuphelele namantongomane, kodwa futhi kusuka enkomeni nasekutheni esencane.
Imikhiqizo yobisi. Ubisi neyogathi kuyimithombo emihle kakhulu ye-calcium, amaminerali abaluleke kakhulu ekukhuleni kwezinwele nasekuqiniseni. Imikhiqizo yobisi iqukethe i-Whey ne-casein, okuyimithombo ebaluleke kakhulu yamaprotheni. Ngaphezu kwalokho, ushizi we yoghurt noma i-cottage shizi ulungele ukudla okulula okulula okulula ngesikhathi sonke. Ungangeza amantongomane ambalwa kubo, futhi lokhu kuhlanganiswa kuzoletha izinwele zakho inzuzo ephindwe kabili.
Izaqathi. Izaqathi zicebile kakhulu ku-vithamini A, okubaluleke kakhulu kwisikali esinempilo nombono omuhle. Uma isikhumba sakho sizizwa ngcono, izinwele zakho ziba ngcono, zicwebezela futhi ziqine. Ngakho-ke, zizwe ukhululekile ukufaka izaqathi kwimenyu yakho yansuku zonke, ngokwayo nangamasaladi.
Ukudla kokuqinisa izinwele - gcina ibhalansi
Uma kukhulunywa ngemikhiqizo yokuqinisa izinwele nokugcina ubuhle, into ebaluleke kakhulu ukwahlukahlukana kwabo. Ukudla okulinganiselayo, okubandakanya amaprotheni, izithelo, imifino, okusanhlamvu okugcwele, ama-legumes, izinhlanzi ezinamafutha nemikhiqizo yobisi, yikho okwenza izinwele zakho ziqine, zihle futhi zinempilo, ama-dermatologists awavumelani. Uma uvame ukuzama ukulwa namakhilogremu angeziwe ngosizo lokudla okukhawulelwe futhi ukhawulele nomzimba wakho kunoma iyiphi yale mikhiqizo, lokhu ngeke kusizuzise isisu noma izinwele. Ukudla okunama-kilojoule amancane kuvame kakhulu ukufakwa ngaphandle kwezakhamzimba ezithile ezibalulekile empilweni nasekuqiniseni izinwele. Isibonelo, i-omega-3 fatty acids, zinc ne-vitamin A. Ngasikhathi sinye, izinwele azigcini nje ngokuba zimbi kakhulu bese ziba brittle, colorless, dull. Ukuntuleka okungapheli kwamavithamini kanye nama-micronutrients adingekayo ezinwele kuvame kakhulu ukuholela ekulahlekelweni izinwele ezinzima.
Ukudla okuqinile kuthinta impilo yezinwele. Ukwehla kwesisindo okubalulekile esikhathini esifushane kwephula isigqi esijwayelekile sokufakwa izinwele. Ezinyangeni ezimbili kuya kwezintathu ngemuva kokulahlekelwa isisindo, ungaqaphela ukuthi ukulahleka kwezinwele kukhuphuke kakhulu. Lokhu kuyinto yesikhashana, kepha ukubuyisela isimo sezinwele ezinempilo futhi uziqinise kungenziwa kuphela ngokudla okulinganayo nokuvumelanayo nokunakekelwa okuhle.
1. Amaprotheni impilo yezinwele
Izinwele zakhiwa ngamaprotheni. Ngakho-ke, kubaluleke kakhulu ukuthi kudliwe ukudla - imithombo yamaprotheni, khona-ke ama-curls ayoba aminyene futhi abe nempilo, kusho u-Alyssa Ramsey, ummeleli we-Academy of Nutrition and Dietetics. Ucebisa ukuthi njalo ufake izinhlanzi, izinkukhu, inyama yenkomo, izigaxa, udali, amantongomane, imbewu, nemikhiqizo yobisi (yoghur yamaGriki noshizi owenziwe ekhaya) kumenyu.
4. Ama-Omega-3 Fatty Acids enempilo Yezinwele
"Amafutha abalulekile kwisikali esinempilo. Uma umuntu enamathela ekudleni okunekhalori ephansi futhi agweme amafutha, isikhumba siyoma futhi sikhanyiswe. Ngenxa yalokho, izinwele ziqala ukuncipha," kusho uKaren Ansel, umondli wezempilo kanye nomlobi wencwadi ka "Ikhalenda Lokudla: Umhlahlandlela Wokulahlekelwa Isisindo Kwenyanga inyanga. ” Ikakhulu, amafutha e-omega-3 anyisa isikhumba nezinwele zezinwele, kusho isazi sezempilo. U-Ansel uncoma ukufaka izinhlobo zezinhlanzi ezinamafutha, kufaka phakathi i-salmon ne-trout, kwimenyu yakhe. Uma ungeyena fan wezinhlanzi, thenga imbewu yefilakisi nembewu ye-chia, uwoyela we-canola nama-walnuts.
5. I-Zinc yezinwele ezinempilo
I-Zinc ibalulekile ekwakhekeni kwe-keratin, isakhi esiyinhloko ezinweleni. Uma ungatholi i-zinc eyanele, izinwele zakho zomile, ziba buthuntu futhi azikhohlakali, kusho u-Ansel. Ngeshwa, abesifazane abaningi banenkinga ye-zinc ekudleni kwabo, ikakhulukazi uma bengayidli inyama ebomvu. Ngakho-ke, uchwepheshe uphikelela ekudleni inyama ebomvu, imbewu yethanga namachaphaza.
Ngeshwa, abesifazane abaningi banenkinga ye-zinc ekudleni kwabo, ikakhulukazi uma bengayidli inyama ebomvu.
6. Vitamin A yezinwele ezinempilo
Ngabe ufuna izinwele ezicwebezelayo? Gcina ukudla okunamavithamini A amaningi etafuleni nasesiqandisini. "Kuyasiza ukuvuvukala kokhakhayi secrete sebum futhi kuvikele nezinwele ezomile ngokweqile," kuchaza uRamsey. Amazambane amnandi, imango, izaqathe namathanga akhetha olukhulu kulokhu, kusho uchwepheshe.
Ngenkathi amashalofu ekhemisi eqhutshwa ngamavithamini ezinwele, uCaring ufuna ukubonisana nodokotela kuqala. Uthi: “Uma udla konke ukudla okusohlwini olungenhla, ngicabanga ukuthi sekwanele ngezinwele ezilungiswe kahle.
Muva nje, izitatimende ngezinzuzo ezingathandeki zokudla zenziwe kaningi kwabezindaba. Udokotela kuphela onquma ukudla, futhi kuyadingeka ukusho naye ukuthi angayifaka kanjani esikhundleni imikhiqizo ethile engavunyelwe. Izinwele ezinempilo eziqinile zihlala zisebenza ngaso sonke isikhathi futhi zihlala zimfashini. Uma kukhona okungahambi kahle ngama-curls, ungazama ukubuyisela izinwele ngobuhle ngosizo lwezincomo ezilula.
Amavithamini adingekayo kwezinwele:
- Amavithamini we-B. Khuthaza ukukhula okusheshayo kwezinwele, kuzenze ziqine futhi ziqine, zinciphise okuqukethwe okunamafutha, zinikeze ukuqina nokukhanya (okusanhlamvu, okusanhlamvu, amantongomane, amaqanda, imvubelo ye-burwer).
- Vitamin E. Yondla izingcezu zezinwele, iphulukisa izinwele, ivikele emisebeni ye-ultraviolet, ibuyisa ukujikeleza kwegazi kwesikhumba (amantongomane, imbewu, uwoyela wemifino, imifino eluhlaza enamahlamvu, amaqanda).
- Vitamin A. Kuthuthukisa ukwakheka kwezinwele, kuzenze zithambe futhi zibuthuntu. Izinwele ezomile nezihlukanisayo (isibindi, amaqanda, ibhotela, ushizi wekhokho) zizoletha izinzuzo ezikhethekile. Imithombo emihle ye-carotene: izaqathe, i-sea buckthorn nama-apricots).
- Vitamin C - yenza kusebenze ukujikeleza kwegazi, kusheshise ukukhula kwezinwele, kugqugquzela ukufakwa kwensimbi (izithelo zezithelo zomdumo, i-quince yaseJapan, i-rosehip, i-sea buckthorn, i-currant, i-kiwi).
Landelela izinto:
- Magnesium - kunikeza izinwele ukuqina. Kuqukethe amakhambi amasha, amantongomane, ama-apricots omisiwe
- USilicon - yenza izinwele ziqine futhi ziqine (ukhukhamba, i-zucchini, izilimo zezimpande),
- I-Zinc - kuvimbela ukuvela kwezinwele ezimpunga nokulahleka kwezinwele (i-garlic, u-anyanisi, iklabishi),
- ISelenium - Ivikela imisebe ye-ultraviolet neminye imiphumela elimazayo (inyama, ubisi, isinkwa rye),
- Iphosphorus - Inikeza izinwele ngombala ocebile nobuchopho (inhlanzi, ubhontshisi),
- I-calcium - Kuyadingeka ekwakhekeni kwezinwele (imikhiqizo yobisi, amakhambi, imifino eluhlaza emnyama.)
- I-iron - Iqinisa izinwele, zivimbela izinwele ezimpunga zakuqala (isibindi, i-buckwheat, ihalananda),
- Isibabule - ihlinzeka ngamandla nobungqabavu (inhlanzi, isibindi, ugarlic, izindunduma),
- I-Iodine - Inika izinwele ukubukeka okunempilo, ibamba iqhaza ezinqubweni ze-metabolic (ukudla kwasolwandle, ama-Persimmons, ama-champignons),
- Copper - Ivikela izinwele ekuguguleni ngaphambi kwesikhathi (i-buckwheat, i-oat, ibhali leparele, amabhilikosi, ithanga),
- Amino Acid Tyrosine futhi kudingekile ngezinwele, ukuzivikela ezinwele ezingwevu zakuqala.
Phezulu 10. Imikhiqizo Yezinwele Esebenziseka Kakhulu
- 1 Izinhlanzi nezinhlanzi zasolwandle - ezicebile ku-phosphorus, zinc, iodine kanye namafutha aphilile.
- 2 Imifino nemifino enamahlamvu iqukethe calcium eningi, i-magnesium, i-iron, amavithamini C, A.
- Ama-3 Amantongomane nembewu - umthombo obalulekile wama-vithamini E nama-polyunsaturated fatty acids, aqukethe i-zinc, i-selenium.
- 4 Izinhlamvu (okusanhlamvu okuhlumile, okusanhlamvu, isinkwa, i-bran) - umthombo omkhulu wamavithamini we-B
- I-5 bird - iqukethe amaprotheni okulula ukuwugaya, ngaphandle kwawo izinwele ziba buthuntu futhi zingabi nawo umbala. Ngaphezu kwalokho, izinkukhu zigcwele i-iron, ziyadingeka emzimbeni.
- Amaqanda ayi-6 angumthombo wamaprotheni. Ngaphezu kwalokho, aqukethe amavithamini abalulekile eqembu B.
- Amafutha ayi-7 emifino aqukethe ama-asidi nama-polyunsaturated acid namavithamini A, D, E.
- Imifino engu-8 (izaqathi, beet) - enothile ngamavithamini eqembu B, uvithamini A, kanye ne-magnesium ne-potassium.
- Imikhiqizo yobisi eyi-9 - imithombo ye-organic calcium, ebhekele ukukhula kwezinwele nokuqiniswa
- Ama-legumes ayi-10 - acebile ngensimbi, i-zinc ne-biotin, abhekele amandla wezinwele.
Amakhambi e-Folk ekwelashweni kwezinwele
Ukuze izinwele ziphilile, kwezinye izimo ukulungiswa kokudla okwanele akwanele. Kulokhu, amakhambi emvelo azosiza.
Ukukhula okusebenzayo nobuhle bezinwele, uDkt Walker weluleka ukuthatha amalitha ayi-0,5 wejusi karrotthi, ulethisi nejusi le-alfalfa nsuku zonke inyanga.
Indlela yokulungiselela: hlanganisa izingxenye eziyi-9 zejusi ye-karoti esisanda kufakwa enezingxenye ezine zejusi le-lettu bese ufaka izingxenye ezi-3 zejusi le-alfalfa kule ndawo yokudlela.
Uma ungeke wenze ukwakheka okunjalo, akunandaba! Ingathathelwa indawo i-cocktail elula. Ijusi le-karoti-ikhukhamba lizosiza ukubuyisela amandla ezinwele futhi likhanye, futhi kusheshiswe ukukhula. Ijusi lithathwa isilinganiso 1: 1.
Ngokulahlekelwa izinwele ezinzima, i-herbalist Rim Akhmetov yeluleka ngokusebenzisa le iresiphi: uthele izinkomishi ezi-2 zama-oats nezinkomishi ezi-6 zobisi olubilayo. Bilisa imizuzu emi-2 ngaphezulu kokushisa okuphansi futhi upholile. Thatha izikhathi ezi-3 ngosuku ngengilazi eyi-1 ngenyanga. Ngemuva kwenyanga, phinda isifundo.
Ithebula elingezansi lidingida izimbangela zezinkinga ezithile zezinwele.
