Lero ndikupitiliza nkhani zingapo zomwe ndimakambirana nanu zinsinsi za kukongola ndi unyamata. Munkhani yomaliza Ndinalemba zomwe zimavulala unyamata wathu komanso kukongola. Lero ndikulankhula za zakudya za kukongola - za zakudya zomwe inu, m'malo mwake, mudzafunika kuphatikizidwa muzakudya kuti mukulitse zaka zambiri.

Kodi malingaliro amakono ndi otani?

M'nkhani yapita, tapeza kuti unyamata ndi kukongola zimabedwa ndi zotupa m'maselo a cell, komanso tinthu tating'onoting'ono tomwe timatchedwa ma free radicals. Njira izi zimachitika mthupi lanu mpaka pamlingo wina kapena nthawi zonse, ngakhale mutadya mokwanira, kupuma, kuchita masewera olimbitsa thupi komanso kuchita masewera olimbitsa thupi pafupipafupi. anti-nkhawa miyeso (kugula sikuwerengera). Komabe, mutha kumanga chakudya chanu m'njira yoti muzitha kusintha zinthu mopitilira muyeso momwe mungathere, komanso kuyimitsa njira zotupa mthupi, zomwe zikutanthauza kuti mudzakhalanso kukongola ndi unyamata womwe mukufuna.

Mfundo yopatsa thanzi pankhani ya kukongola ndi unyamata No. 1: siyani kutupa

Idyani zakudya zomwe zili ndi anti-yotupa. Izi zikuphatikiza:

• ginger - amakhala ndi giperol, yemwe ali ndi anti-yotupa katundu
• turmeric - ali odana ndi yotupa kwenikweni
• nsomba zamafuta - muli ma OMEGA-3 mafuta acids, omwe amadziwika chifukwa cha zinthu zawo zotsutsana ndi kutupa (komanso ali ndi mulu wonse wazabwino pa thanzi lathu zomwe ndidalemba pankhaniyi)
• flaxseeds - wolemera mu OMEGA-3
• walnuts - wolemera mu OMEGA-3
• adyo - imakhala ndi aliin ndi alicin, omwe samangokhala ndi zotsutsana ndi kutupa, komanso amalimbana ndi ma bacteria
• timbewu - tili ndi odana ndi yotupa, komanso bwino chimbudzi

Zinsinsi za zakudya zoyenera pakukongola ndi thanzi la tsitsi

Kusamalira tsitsi moyenera sikuti kumangosankha zodzikongoletsera zamtengo wapatali, komanso zakudya zoyenera zomwe zimaphatikizapo zinthu zonse zofunika m'thupi. Ndi njira yolumikizidwa yomwe ingathandize kukwaniritsa zotsatira zabwino komanso kuthana ndi mavuto a kuchepa kwa tsitsi, kuuma, mafuta kapena tsitsi lotupa. Mtundu wazakudya za ma curls okongola komanso athanzi ayenera kuphatikiza zakudya zomwe zili ndi mavitamini ndi michere yambiri, ndikofunikanso kusamala pakati pa mapuloteni, mafuta ndi chakudya.

Mfundo yopatsa thanzi pankhani ya kukongola ndi unyamata No. 2: timakhazikitsa shuga m'magazi

Chifukwa chiyani? Chowonadi ndi chakuti amalumpha m'magazi amwazi omwe amatsogolera kumatupa komanso kupsinjika kwa thupi. Ndiwo shuga wambiri m'magazi omwe amapanga mphamvu ya crystallization, yomwe sikuti imangosokoneza kuchuluka kwa mahomoni, komanso zimapangitsa kuti pakhale cholesterol plaques, mutu komanso kuthamanga kwa magazi. Ndipo si zonse. Chowonadi ndi chakuti ngakhale osadya maswiti, mutha kukhala ndi shuga wambiri. Zododometsa? Ayi!

Chowonadi ndichakuti mafuta othamanga, omwe amaphatikizapo chimanga (chimanga), ufa (ngakhale ufa wonse wa tirigu!), Zakudya zokhuthala (mbatata ndi chimanga) ndi zipatso zambiri, zimabweretsa pafupifupi kudumphira komweko m'magazi a magazi, ngati kuti ngakhale mutadya keke kapena mumamwa tiyi ndi shuga.

"Ndiye tsopano?", Mukufunsa, "Kodi si kudya chipatso kapena oatmeal?"

Mwamwayi, zonsezi ndizotheka, koma kuphatikiza mafuta. Chifukwa chiyani mafuta amafunikira? Kuti muchepetse kuyamwa kwa mitundu yosavuta ya chakudya kuchokera pazopangidwazo. Mafuta amawoneka kuti amanyamula chakudya, ndipo amayamba kufikika. Maswiti onse atakulungidwa mu chomera ndi mafuta "amakulungidwa" mu filimu yamafuta, omwe angafunike nthawi yonse ndi ma enzyme kuti agwe. Zonsezi zimatenga nthawi. Chifukwa chake, njirayi imachepetsa, ndipo mumakhala ndi kukhumudwa kwakanthawi.

Kodi izi zikutanthauza chiyani?

• Idyani zipatso pokhapokha ngati mtedza ndi mbewu kapena mukangodya
• masangweji kumanunkhira mowolowa manja pesto kapena mayonesi wapanyumba
• onjezerani masamba kapena ghee ambiri ku phala, komanso mitundu yonse ya mbewu ndi mtedza

Zachidziwikire, pali mfundo zambiri za zakudya zopangitsa kuti shuga azikhazikika, ndipo sizigwirizana ndi nkhaniyi, koma kuwonjezera mafuta ndichimodzi mwazinthu zazikulu. Chifukwa chake, yambani pang'ono ndi izi, ndipo ndikutsimikiza kuti zotsatirazi zidzakudabwitsani.

Mfundo ya zakudya za kukongola ndi unyamata No. 3: timathandizira kubwezeretsanso ziwalo zam'mimba

Gawo ili la njira zobwezeretsanso kukongola ndi unyamata pafupifupi ndizofunikira. Zowonadi, ngati nembanemba ya cell ili ndi thanzi, ndiye kuti michere yonse ndi mavitamini omwe amafunikira amatha kulowa mkati mwake.

Poyamba, mulole zokambirana zazosiyanasiyana zazing'ono. Membrane wa cell amakhala ndi zigawo ziwiri za mafospholipids (mafuta), omwe ayenera kukhala ndi mawonekedwe "oyandama". Ndiye kuti, mbali imodzi, amayenera kumamirana wina ndi mnzake, ndipo mbali inayo, sayenera kumamatira wina ndi mnzake - apo ayi michere ndi ma microelement sangalowe mu cell. Chifukwa chiyani akufunika kupita kumeneko? Pofuna kuti khungu lizichita bwino ntchito zake! Ndipo ngati satero, ndiye kuti timayamba kukalamba ndi kudwala.

Kodi mungawonetse bwanji "chofunikira" cha membrane wa cell (membrane)? Onjezani mafuta osapsa ku chakudya chanu! Kodi amatanthauza chiyani kwenikweni? Nayi mndandanda wanthawi:

• mafuta a azitona
• mafuta a mpendadzuwa
• mafuta opindika
• mafuta a avocado
• mapeyala
• mtedza ndi njere (komanso gwero lamapulogalamu azamasamba)
• mafuta achifwamba
• mafuta a walnut

ZOFUNIKA KWAMBIRI: mafuta onse ayenera kukanikizidwa ozizira. Kodi mumasiyabe kuyenga? Ndiye chonde onani apa kanemayu kuchokera pa chimbale changa cha YouTube: mmenemo ndimanena mwatsatanetsatane chifukwa chake izi sizoyenera.

Mfundo ya zakudya za kukongola ndi unyamata No. 5: thandizani chiwindi

Kuti chiwindi chanu chikugwirira ntchito, muyenera:

• zitsamba zowawa ndi masamba (arugula, saladi wofiira Redicchio, masamba a dandelion - tsopano ndi nyengo yokha!)
• zipatso zamphesa
• zest zosiyanasiyana zipatso
• zakumwa zowawa
• masamba obiriwira amdima komanso amadyera

Mwatsatanetsatane zamomwe mungathandizire chiwindi chanu popanda mankhwala, ndidalemba m'nkhaniyi.

Mfundo ya zakudya za kukongola ndi unyamata No. 6: timathandizira ntchito ya chimbudzi

Chilichonse ndichophweka apa. Kuti dongosolo loyandikira likhale logwirizana ndi ntchito zake, muyenera:

1. Imwani madzi okwanira (1.5 - 2 malita patsiku ayenera kukhala okwanira, koma ngati muli ndi mapulani a tsiku, phatikizani maphunziro, ndiye kuti mutha kumasuka ndi lita imodzi). Muli m'madzi momwe njira zonse za metabolic zimachitikira, ndipo ngati sikokwanira, ndiye kuti sitingathe kusiyanitsa poizoni ndi zoperewera m'thupi, koma khungu lathu, ndi thupi lonse, zimayamba kudwala chifukwa chauma. Ndipo palibe zonona zomwe zingakupulumutseni! Chifukwa mafuta amapangidwa kuti azitha kupirira chinyontho m'maselo. Ndipo ngati kulibe chinyezi chokwanira, ndiye kuti palibe chogwira. Kodi mukumvetsa zomwe ndikutanthauza? Momwe mungamwere madzi ndi nthawi yake - mutha kuwerenga za izi pankhaniyi.
2. Kusuntha mphindi 20 patsiku kuthamanga kwambiri. Kuyenda mosamalitsa paki pa liwiro la nkhono, zoona, kulimbana ndi kupsinjika, ndipo izi zili kale zabwino kwambiri, koma sizoyenera kuthandizira dongosolo loyambira. Muyenera kuyenda kuti kugunda kwanu kukwere ndipo muzimva kutentha pang'ono. Ndibwino kwambiri ngati mukutuluka thukuta. Mwamphamvu. Chifukwa chake, mugule masewera olimbitsa thupi kapena nsapato zabwino zothamangira kunyumba, kapena ingokhalani njinga yochitira masewera olimbitsa thupi. Zosankha zambiri! Inemwini, ndimakonda kuyenda mwachangu kwambiri m'minda yozungulira Danish yanga, ndipo malo olimbitsa thupi amathandizanso pakagwa mvula.

Mfundo ya zakudya za kukongola ndi unyamata No. 7: timakhazikitsa matumbo

Chifukwa chiyani izi ndizofunikira?

Choyamba, mumatumbo mumakhala ma cell omwe amatsalira amadzimadzi amatulutsidwa (mutatha kukonza nawo chiwindi ndi bile). Ndipo ngati mukuvutika ndi kudzimbidwa, kapena ngati mulibe mafupa okwanira m'zakudya zanu zomwe zotsalira za mahomoni awa, ndiye kuti mupitiliza kukhala ndi kuzungulira kwazinthu zomwe sizingachitike mthupi lanu, yomwe ndi nthawi yayitali kuti muchoke. Ndipo izi zikukhudzani bwino maonekedwe anu, thanzi lanu komanso kusasamala kwanu kwamankhwala. Kupatula apo, sitifunikiranso mahomoni omwe atha ntchito, koma amatulutsa zotsalira zomwe zimayambitsa kuchuluka kwa onse a estrogen ndi testosterone. Estrogen yowonjezera imayambitsa kulemera kosalamulirika, khansa, zotsekemera za chifuwa, endometirosis, ndipo ... palibe zomwe zingalembe! Ma mahoni ayenera kukhala osalala, apo ayi azikhala zoipa osati lokongola, komanso thanzi.

Kuchuluka kwa mahomoni amphongo kumapangitsa kukula kwa tsitsi losafunikira, kukana insulini, ziphuphu ndi nkhope zina, kusabereka, kuchepa kwa msambo, kunenepa kwambiri ngati apulo, khungu lamafuta ndi tsitsi. Ndiye kuti, kukongola kuli pachiwopsezo cha mawu. Ichi ndichifukwa chake ndikofunikira kuchotsa mahomoni onse owagwiritsa ntchito panthawi yake.

Kachiwiri, ntchito yabwinobwino yamatumbo (chopondapo 1-2 patsiku popanda manyuzipepala ndi ndudu, nthawi yomweyo, kusasinthika kwa ndowe: kupangidwa, bulauni lakuda (zobiriwira zakuda ndikuloledwa - ngati mumamwa kwambiri patsikuli ma smoothies obiriwira), koma ofewa mokwanira) amawonetsetsa kuti poizoni ndi zinthu zina zonse zowonongeka zimachotsedwa m'thupi pa nthawi. Kupatula apo, ngati izi sizingachitike, ndiye kuti kutupa kumayamba, ndipo kuledzera kumachitikanso. Zonsezi zimawonekera pamawonekedwe komanso mukukhala bwino. Kalanga. Ngati mukudzimbidwa, ndidalemba za momwe mungachithetse popanda mankhwala zambiri apa.

Nazi njira 7 zazikulu zomwe ndizosavuta kulemba m'nkhani, koma ndizosavuta kuyika. Chilichonse chimawoneka bwino, koma zikafika ku bizinesi, ambiri amataika pamtundu wa malamulo osavuta awa. Zoyenera kuchita Yambani zazing'ono! Tengani 1 point ndikuyesa pa moyo wanu. Mwezi, iwiri, itatu ... mpaka itazika mizu. Kukhazikika, pumulani pang'ono, mwachitsanzo kwa masabata 2-4, ndikuyambitsanso zatsopanozi. Umu ndi momwe mungasinthiretu zakudya zanu pachaka chimodzi kapena ziwiri.

Kodi mukufuna zonse mwachangu? Koma awa si piritsi lochokera ku mankhwala, ndipo osati jakisoni mu salon. Ndipo simunakhale okalamba tsiku limodzi. Ndiye kodi miyezi yochepa ndikuyerekeza ndi zotsatira zokhazikika "pankhope"?

Wopanda mantha kuti uzitha kupirira pawekha? Kapena mukufuna kupeza zotsatira mwachangu? Kenako ndikupemphani kuti mulowe nawo Zopanda zaka 8 mu pulogalamu ya masabata 8, yomwe imayamba pa Meyi 25 (imayenda nthawi 1 zokha pachaka!). Pamenepo, motsogozedwa ndi chitsogozo changa chothandizidwa ndi gulu komanso akatswiri odziwa zamaganizo, mudzatha kuyambitsa masinthidwe awa m'moyo wanu m'miyezi iwiri yokha. Ndikuuza Zomwe muyenera kuchita komanso kutsatira njira yanji, ndipo wazamalamulo akufotokozera Momwe mungasokere. Ndizoyenera!

Sindikukhulupirira kuti pulogalamu yopatsa thanzi imatha kukupangani kukhala wokongola m'miyezi iwiri yokha? Kenako nachi zitsanzo cha m'modzi mwa omwe atenga nawo mbali mu pulogalamu yanga. Kungoyambira pa Okutobala mpaka Epulo, ndipo izi zasintha!

Pakadali pano, mukuganiza za zakudya zamafuta ...

Munkhani yotsatira tidzalankhula za njira zosavuta zothetsera njira za kukongola ndi unyamata wamuyaya. Zachidziwikire, za zowonjezera zomwe mungagule ndikuzitsatira kuti mukhale wokongola komanso wathanzi.

Amayi anga! Zikomo powerenga. Ndikhala wokondwa kwambiri ngati mungagawire nkhaniyi pagawebusayiti yanu kapena kusiya ndemanga.

P.S.Ngati mukufuna kufunsidwa payekha - kulumikizanani! Zambiri -apa.

Kodi mumakonda nkhaniyo? Pofuna kuti musayiwale blog, gonjerani nkhani! Izi zitha kuchitika mzere kumanja kapena kukhala wolembetsa magulu angakapena pa Instagram, Facebook kapena Vkontakte (maulalo amakhalanso mzere kumanja).

CHIYAMBI! Nkhaniyi siliwongolera kuchitapo kanthu. Chonde osadzinyengerera ndi kufunsa katswiri. Wolemba sakhala ndi vuto pazotsatira zomwe amadzisankhira nokha.

Zogulitsa zoyenera

Chakudya chopatsa thanzi chimakupatsirani tsitsi lowonda lopanda malekezero komanso ma brittle curls. Chakudya chimayenera kukhala chokwanira komanso chokwanira kukhutiritsa thupi ndi zinthu zonse zofunika kuzitsatira. Musanaganize zakudya zomwe zili zabwino, muyenera kudziwa kuti mavitamini sangatengeke ngati muli ndi vuto lakumwa kapena matumbo. Musanasankhe zakudya ndikuyamba kukhala ndi moyo wathanzi, muyenera kubwezeretsanso matumbo am'mimba. Chida chabwino komanso chotsika mtengo kwambiri ndikupanga asayansi aku Japan BioNormalizer

Zopatsa mphamvu za mapaya obiriwira zimabwezeretsa maselo owonongeka, kusintha microflora yamatumbo, kuwonjezera chitetezo chokwanira komanso kugwira ntchito ngati prophylactic pokana ma oncological. Retinol monga gawo la enzyme imakongoletsa kapangidwe ka khungu, vitamini C imakhala ndi antioxidant katundu ndikuchotsa ma radicals aulere m'maselo. Beta-carotene amakhudza bwino mawonekedwe a chiwalocho ndikuwongolera mawonekedwe. BioNormalizer amachita dysbiosis ndipo kubwezeretsanso matumbo ntchito. Mukamaliza njira yodzitetezera ndi mankhwala ku Japan, mutha kuyamba kupanga mndandanda woyenera.

• Mbewu za fulakesi Mankhwalawa amakhala ndi ma omega-3 ndi ma omega-6 acid omwe amakhala ndi zoteteza ku magazi. Akatswiri azakudya amalimbikitsa kudya supuni zitatu za mbewu patsiku. Kuphatikiza apo, njere zimakoma bwino ndipo nthawi zambiri zimawonjezeredwa ku zinthu zophika. Chithandizo chamafuta sichimawononga mavitamini omwe amapanga fulakesi, kotero kudya bwino sikokwanira, komanso kosangalatsa.
• Kaloti. Vitamini A, yomwe ndi gawo la madzi a karoti ndi beta-carotene, imabwezeretsa mahomoni ena, imalimbitsa misomali ndi tsitsi. Madzi a karoti amakhala ndi okodzetsa, chifukwa madokotala amati ndi prophylactic motsutsana ndi urolithiasis.
• Caviar wakuda. Kutsekemera kumakhala kodzaza ndi zinthu zina zofunikira pofufuza zomwe zimafunikira kuti thupi lirilonse likhazikike ndikusunga chitetezo chokwanira. Caviar imakhala ndi oleic ndi palmitic acid. Zofunikira zimayambitsa kuthamanga kwamitsempha yamagazi ndikupewa sitiroko. Zomwe zimapanga caviar zimathandizira kupanga collagen pakhungu, zimapangitsa kuti zizikhala zofunikira komanso zowonjezera. Kugwiritsa ntchito zokhazikika pafupipafupi kumabwezeretsanso thanzi lanu. Caviar yakuda imatha kudyedwa osati chakudya. Ampoule seramuBergamo ndi caviar Tingafinye Amasenda ngakhale makwinya akuya, amatulutsa kamvekedwe ka khungu ndikuchotsanso redness. Mankhwala atha kuwonjezeredwa ku kirimu cha nkhope, potero tikulimbikitsa machitidwe a zida zodzikongoletsera.
• Nyanja kale. Chithandizo chokoma komanso chopatsa thanzi chili ndi zinthu monga ayodini, potaziyamu, magnesium ndi chitsulo. Zinthu zimapangitsa kuti tsitsi lizisungunuka kutalika kwake konse, kuti lisawonongeke. Iodine imathandizira kukoka kwa magazi mu mafuta ochepa, kumachepetsa minyewa ya tsitsi, komanso kumapangitsa tsitsi kukula. Niacin, yomwe ndi gawo la algae, imayendetsa gazi la sebaceous ndikuchotsa seborrhea. Choline amalimbitsa pores ndikubwezeretsa bwino pH pakhungu, kuti ziphuphu zimatha mofulumira. Kuledzera kwamadzi am'madzi pafupipafupi kudzathandiza kubwezeretsa chitetezo chamthupi posachedwa komanso kukonza kukongola. Wrinkle Supreme nkhope Serum yochokera ku Khungu Lanyumbaimakhala ndi zotulutsa zam'madzi zam'madzi, chifukwa chake zinthuzo zimalepheretsa kuwoneka ngati makwinya ndikuchotsa zophophonya zomwe zilipo pakhungu.

Malangizo a akatswiri

Kuti khungu lanu ndi tsitsi lanu zizikhala zathanzi, muyenera kutsatira malamulo otsatirawa:

• Imwani osachepera 2 malita a madzi patsiku. Kuchepa kokwanira m'maselo kumalepheretsa khungu kuzizira kwambiri komanso kuteteza tsitsi ku brittleness.
• Muzidya msuzi wa karoti watsopano watsopano.
• Gwiritsani ntchito zodzikongoletsera potengera zosakaniza zachilengedwe.
• Idyani mbewu ndi mtedza.M'malo mwa maswiti ndi maswiti osiyanasiyana okhala ndi shuga wambiri, perekani zomwe amakonda zachilengedwe. Asayansi atsimikizira kuti kulakalaka kwa maswiti kumayamba chifukwa chosowa chakudya. Mtedza umapangira mwachangu kusowa kwa zinthu m'thupi ndikukutetezani ku mapaundi owonjezera.
• Pewani zakudya zamafuta, zokazinga, komanso zonunkhira. Zogulitsa zimatha kuyambitsa kutentha kwa mtima komanso kuphwanya matumbo microflora.
• Pitani kunja nthawi zambiri ndipo musaiwale za zochitika zolimbitsa thupi. Kuchita masewera olimbitsa thupi pafupipafupi kumakuthandizani kukhala ndi mtima wamagetsi komanso kusintha malingaliro anu.

Kumbukirani kuti chinsinsi cha kukongola kwanu sikungokhala ndi zakudya zabwino komanso zodzikongoletsera zapamwamba, komanso moyo wathanzi.

Zotsatira za zakudya

Tsitsi mumapangidwe ake ndi zingwe za keratin zomwe zimakwezedwa ndi mamba. Amakula kuchokera m'mabowo a tsitsi, pomwe zinthu zonse zimalowa m'magazi. Ubalewu ndiwodziwikiratu: michere yochulukirapo yomwe imalowa m'magazi, tsitsi lanu limakhala labwino.

Kuti mupange zakudya zoyenera, muyenera kudziwa zomwe zimagwira mosiyanasiyana zomwe mavitamini amachita. Ndi chifukwa cha chidziwitso ichi kuti chakudya cha tsitsi labwino chimapangidwa.

• Zakudya zomanga thupi. Uwu ndiye "injini" yathupi. Chifukwa cha zovuta zam'mimba, mphamvu zimamasulidwa zomwe zimagwiritsidwa ntchito pazinthu zonse za thupi, kuphatikizapo kukula kwa tsitsi. Chilimbikitso chovomerezeka tsiku lililonse ndi 2-3 g pa 1 kg ya kulemera kwa tsiku. Chizindikiro cha payekha ndikofunikira kuwerengera polingalira kupsinjika kwakuthupi ndi m'maganizo. Kuyang'aniridwa kuyenera kulipidwa pamlingo wamafuta omwe amwedwa, chifukwa magwiridwe antchito onse mthupi amatengera izi. Magwero a zovuta zopatsa mphamvu: mbewu monga chimanga, nyemba, ufa wonse wa tirigu, chimanga, masamba.
• Mafuta. Kuchuluka kwamafuta acid kumakhudza mwachindunji kupatsidwa kwa mavitamini ofunikira, magwiridwe antchito a chitetezo chathupi komanso mahomoni olimbitsa thupi. Chifukwa chake, m'thupi lathanzi, tsitsi limakula bwino, amakhala olimba komanso amphamvu. Mafuta amakhala ndi zotsatira zabwino pamkhalidwe wamabala, kutanuka kwa tsitsi komanso kukula kwake. Zomwe zimachitika tsiku ndi tsiku ndi 0,8-1 g pa 1 kg yolemera. Mafuta okhathamiritsa amayenera kudyedwa 1/3 achizolowezi chatsiku ndi tsiku, osapindika - 2/3 a gawo. Zinthu zomwe zimakhala ndi omega-3 ndi omega-6 mafuta acids: mafuta a masamba (rapeseed, olive, mpendadzuwa), nsomba, mtedza, soya.
• Agologolo. Zinthu zomangira zomwe ma cell, minofu, ziwalo, misomali ndi tsitsi zimapangidwa. Kuperewera kwa zinthuzi m'thupi kumakhudza thanzi lonse, ndipo tsitsi limakhala losalimba kwambiri ndikukula bwino, popeza mapuloteni ndiwo maziko a kapangidwe kawo. Zomwe zimachitika tsiku lililonse ndi 1.5 g pa kilogalamu imodzi yakulemera, zopangidwa ndi cysteine ​​ziyenera kupezekanso muzakudya. Amino acid iyi imalepheretsa zovuta zouma komanso tsitsi lophweka, ndipo zili mkati mazira, nkhuku, nkhumba, adyo, broccoli, brussels, mkaka.
• Vitamini A. Zimakhudza kukula kwa tsitsi, mawonekedwe ake. Ndikusowa kwa vitamini A, kuuma, brittleness, kuchuluka kwa tsitsi kumawonedwa. Kuchokera pazakudya muyenera kupeza mavitamini 700 a mavitamini azimayi ndi ma 900 ma micrograms kwa amuna. Kuchuluka kwazinthu izi kumapezeka m'mafuta a nsomba, chiwindi, yolks ndi batala.
• Vitamini E. Zimathandizira kuthamanga kwa magazi, chifukwa cha chomwe mpweya ndi zinthu zina zopindulitsa zimalowa mu scalp ndi follicles, pomwe tsitsi limadyetsedwa. Amakhala okongola komanso anzeru kwambiri. Vitamini E amakhudzidwa ndi kapangidwe ka collagen, kamene kamayendetsa tsitsi ndi khungu. Ndikulimbikitsidwa kudya 10 mg mg tsiku lililonse. Mavitamini E: mafuta a germ, mafuta a salmondi, mazira a nkhuku, chiwindi cha ng'ombe, chakudya chambiri.
• Mavitamini a gulu B (B2, B3, B5, B6, B7, B9). Sungani maonekedwe abwino okhala ndi zingwe, limbikitsani tsitsi lanu, pewani tsitsi loyambirira ndikukhazikitsa kapangidwe ka sebum. Chizolowezi cha mavitamini awa ndi ake: B2 - 1.8 mg, B3 - 17 mg, B5 - 5 mg, B6 - 2 mg, B7 - kuchokera 30 mpaka 90 μg, B9 - mpaka 400 μg. Mutha kupeza zovuta zonse za mavitamini a B kuchokera mtedza, chinangwa, zinthu kuchokera ku ufa wa munthu, tchizi, mazira, masamba ndi zinthu mkaka wowawasa.
• Vitamini C Imalimbitsa makoma amitsempha yamagazi, potero kukonza zakudya zophatikizika, zimathandizira pakhungu ndi tsitsi, zimathandizira kupanga collagen. Chowonetsera chotsimikizika ndi 75-90 mg patsiku. Source of Vitamini C: rosehip, phulusa lamapiri, currant, kiwi, malalanje, Brussels zikumera, sipinachi, sorelo.
• Chuma Chifukwa cha izi, mpweya umasungidwa m'magazi ndipo umalowa mthupi lonse, kuphatikiza khungu. Kugwiritsa ntchito kwa 10 mg mg kumakuthandizani kuti muiwale za tsitsi losalala komanso kutsika kosalekeza. Chitsulo chitha kupezeka kuchokera bowa wouma, nyama yofiira (nkhumba ya nkhumba ndi ng'ombe), seaweed, chinangwa, buckwheat ndi mazira a mazira.
• Calcium Chimodzi mwazinthu zazikulu zomanga tsitsi. Calcium imalimbitsa kapangidwe kake komanso kupewa kutsekemera. Kuchuluka kwa zakumwa kumasiyana kuchokera ku 1000 mpaka 2000 mg. Zogulitsa Zapamwamba: mbewu za poppy, ufa wa mkaka, nthangala za sesame, tchizi cholimba, tchizi cha feta, sardines.
• Silicon ndi sulufule. Zinthu zofunikira popanda momwe kuphatikizira kwathunthu kwa collagen sikutheka. Kuchuluka kwa sulufule (500 mg) ndi silicon (10-50 mg) m'zakudya kumapatsa tsitsi mphamvu, kunenepa komanso kuwala. Kuti zofunikira zosefera zilowe m'thupi, muyenera kuyikamo mkaka, mazira, ng'ombe yotsamira, nkhono, kabichi ndi nyemba mumenyu yatsiku ndi tsiku. Silicon ili mkati oatmeal, chinangwa, maapulo, udzu winawake, mbewu za mpendadzuwa ndi nyama yang'ombe.
• Zinc Zinc ndiyofunikira kwa tsitsi chifukwa imakhudzidwa ndi kapangidwe ka mapuloteni komanso kuyamwa kwa mavitamini A ndi B. Amapereka ma curls kuwala, kusintha kukula ndikuletsa kutayika. Chizindikiro chogwiritsira ntchito ndi 15-20 mg. Zopangidwa ndi zinc: ng'ombe chiwindi ndi lilime, anchovies, nsomba, mtedza ndi mbewu, zipatso zouma, mapeyala, kolifulawa, bowa, anyezi.
• Magnesium Zimakonda kudziunjikira m'tsitsi, pomwe thupi limatha "kutola" pang'onopang'ono. Izi zimabweretsa kutsika kwa kutsinde kwa tsitsi ndikuwonongeka kwa cuticle. Magnesium imakhudzidwanso ndimayendedwe a thupi ndi mapuloteni, omwe amakhudza kukula kwa tsitsi. Nthawi zambiri ndi 400 mg. Katunduyu akupezeka nguluwe, oatmeal ndi mapira, komanso mtedza, zam'madzi ndi nyemba.

Mizu yodzola

Vuto la tsitsi loipitsidwa omwe nthawi zambiri amayamba chifukwa cha zovuta za mahomoni kapena cholowa, koma amathanso kuphatikizidwa ndi kudya kwambiri zonunkhira.

Zonunkhira, kulowa m'magazi, zimapangitsa kuti thupi lizitulutsa kutentha kwambiri, njira yodziwitsira sebum imakulimbikitsidwanso, chifukwa tsitsi limayamba kuwonongeka msanga.

Chifukwa china chogwira ntchito kwambiri pa zotupa za sebaceous ndikusowa kwa vitamini B2, yomwe imakhudzidwa ndi kayendedwe ka sebum.

Yankho: kuchepetsa kuchuluka kwa zakudya zazonunkhira komanso zonunkhira m'zakudya, kuphatikizapo magwero akuluakulu a vitamini B2 (mtedza wa paini, ma amondi, chiwindi chamwana, mackerel, tchizi chanyumba, mazira) muzakudya.

Kuuma ndi kusakhazikika

Tsitsi louma limasweka nthawi zambiri ndikuwoneka ngati lopanda moyo, kugwiritsa ntchito zida za makongoletsedwe popanda oteteza kutenthedwe kungakulitse vutoli. Zingwezo zimatha msanga ndikusowa kwa magnesium kapena vitamini A, kusungika kosakwanira kwa sebum kumakula chifukwa cha kuchepa kwa vitamini B6 ndi mafuta acids. Komanso, ndikusowa kwa zinthuzi, kusokonekera kungachitike.

Yankho: gwiritsani ntchito chiwindi, mazira, mafuta am'madzi, nsomba, kelp, sipinachi, perekani tsitsi lanu popuma masitayelo, nthawi zonse gwiritsani ntchito choteteza ku kutentha.

Tsitsi la Brittle

Tsitsi limafooka ndikusweka ndi calcium kuchepa kapena kupanga osakwanira kwa collagen. Mavitamini E, C, silicon ndi sulufule amayenera kuphatikizika, kuperewera kwa zinthu izi kumasokoneza thanzi la ma curls.

Yankho: Nthawi zambiri pamakhala nsomba zam'madzi, nsomba, chinangwa, zipatso, zipatso zamkaka, mafuta a mkaka, mazira, kuvala masaladi ndi mafuta ochokera ku tirigu.

Kutaya tsitsi

Pafupifupi, tsitsi pafupifupi 50-120 limatsika patsiku - iyi ndi njira yachilengedwe yolimbitsa thupi, yatsopano imadzakhazikika m'malo mwake.

Ngati kuchuluka kwa tsitsi kumatsika kuposa pamenepo, ndiye thupi lilibe vitamini A, zinc, iron, folic ndi nikotini acid.

Yankho: Idyani nthanga za maungu, nyemba zoyera, chiwindi cha nkhuku, nandolo, tengani mafuta a nsomba.

Momwe mungadyere kuti tsitsi lanu likhale lamphamvu komanso lathanzi

Lolemba

Mukadzuka: kapu yamadzi oyera, mutha kuwonjezera supuni ya uchi ndi madontho ochepa a mandimu.

Chakudya cham'mawa: tchizi chanyumba chanyumba ndi katsabola ndi mchere kapena ndi zoumba ndi uchi, kofi kapena tiyi.

Zovuta: nthochi imodzi.

Chakudya chamadzulo: coleslaw, msuzi wa masamba ndi mkate umodzi ndi batala.

Zovuta: karoti wa karoti ndi kuwonjezera supuni 1 ya mafuta a flaxseed ku msuzi.

Chakudya chamadzulo: zodulira zouma ndi 200 g zamasamba atsopano kapena owotcha,

Lachiwiri

Mukadzuka: kapu yamadzi oyera.

Chakudya cham'mawa: ma omelet awiri a dzira, nkhaka imodzi ndi khofi kapena tiyi wazitsamba.

Zovuta: lalanje kapena ma tangerine awiri.

Chakudya chamadzulo: stewed zukini ndi nyama yowiritsa kapena nkhuku, kapu yamadzi.

Zovuta: mtedza wina wamtundu uliwonse.

Chakudya chamadzulo: yophika mpunga ndi nyama (ng'ombe) ndi saladi wa nkhaka ndi tomato, wokometsedwa ndi mafuta a azitona kapena maungu, mutha kukhalabe ndi chidutswa cha kanyumba tchizi casserole.

Lachitatu

Mukadzuka: kapu yamadzi oyera.

Chakudya cham'mawa: barele phala ndi masamba saladi, tiyi kapena khofi.

Zovuta: mpendadzuwa mbewu kapena dzungu dzungu.

Chakudya chamadzulo: saladi, bowa kapena msuzi wamasamba, chidutswa cha mkate.

Chakudya chamadzulo: saladi wa beetroot ndi anyezi, wokazinga batala ndi mbatata yosenda.

Lachinayi

Mukadzuka: kapu yamadzi oyera.

Chakudya cham'mawa: sangweji ndi khofi wokhala ndi mkaka kapena tiyi wamafuta ndi uchi ndi mandimu.

Chakudya chamadzulo: vinaigrette ndi msuzi, msuzi.

Zovuta: 100 g a zouma zipatso.

Chakudya chamadzulo: nsomba yophika ndi masamba ndi tiyi wamafuta.

Lachisanu

Mukadzuka: kapu yamadzi oyera.

Chakudya cham'mawa: phala la buckwheat ndi zomata, kuphatikiza ndi broccoli.

Zovuta: apulo kapena nthochi.

Chakudya chamadzulo: nsomba ndi masamba, mkate, msuzi.

Zovuta: kanyumba tchizi casserole ndi tiyi.

Chakudya chamadzulo: chiwindi cholimba ndi kapu ya lalanje kapena madzi a phwetekere.

Loweruka

Mukadzuka: kapu yamadzi oyera.

Chakudya cham'mawa: mazira awiri owiritsa, chidutswa cha mkate ndi batala ndi tiyi.

Zakudya: kanyumba tchizi ndi zipatso zouma.

Chakudya chamadzulo: nyemba zokazinga ndi saladi watsopano wa kabichi watsopano wokhala ndi batala.

Zakudya: maapulo awiri kapena mphesa.

Chakudya chamadzulo: pasitala ndi msuzi wa phwetekere, saladi wamasamba.

Lamlungu

Mukadzuka: kapu yamadzi oyera

Chakudya cham'mawa: oatmeal ndi zipatso zouma ndi tiyi,

Zovuta: sangweji ndi tchizi ndi ham, tiyi wamafuta ndi uchi.

Chakudya chamadzulo: kuwaza nkhuku ndi saladi nyemba, kapu yamadzi kapena tiyi.

Zakudya: apulo ndi kagawo ka chokoleti chakuda, kapena nthochi imodzi, kapena mphesa.

Chakudya chamadzulo: ng'ombe chiwindi ndi masamba mphodza.