Tsitsi lalitali labwino ndi chuma chenicheni cha mtsikana aliyense. Kuti tithandizire kukula, timafunafuna zida ndi njira zingapo zomwe zingathandizire kutalika kwakutali. Koma ndichakudya cha kukula kwa tsitsi chomwe chingapangitse kuti ntchitoyi ipatsidwe ndikupatseni tsitsi labwino.
Zakudya zoyenera ndizofunikira kwambiri kuti tsitsi likule mwachangu
Munamvapo kale kangapo konse momwe kuliri kofunika kudya zakudya zopatsa thanzi kuti mukhale ndi thanzi komanso unyamata. Ngati cholinga chanu ndi chokongola komanso chokhala ndi tsitsi lolimba, ndiye nthawi yoti muyambenso zodzaza firiji yanu. Chimodzi mwazofunikira kwambiri pazikhala zipatso ndi masamba. Ndipo panjira, zakudya zouma ndizothandizanso m'thupi lathu, chifukwa chake "ndizokwera mtengo bwanji kugula masamba ndi zipatso nthawi yachisanu" sizigwira ntchito :)
Zakudya zoyenera sizingangowononga mawonekedwe anu, komanso thanzi lanu, mphamvu, ntchito, kuthetsa kukhumudwa, kutopa koyipa komanso kutopa kwambiri. Chakudya chamagulu tsiku lililonse chimakupatsirani mavitamini onse ofunikira, ma amino acid, zinthu zazing'ono komanso zazikulu, komanso ndikuthandizani kuthana ndi mapaundi owonjezera.
Samalani kuchuluka kwa mapuloteni omwe mumagwiritsidwa ntchito - tsitsi limamangidwa chifukwa cha izi, onetsetsani kuti mumadya bere la nkhuku, tchizi, tchizi cha kanyumba, mazira ndi zinthu za soya, nyemba ndi mtedza wouma. Keratin yomwe mumapeza pazinthu izi imathandiza tsitsi lanu kukula mwachangu komanso lathanzi.
Sankhani mafuta kuti tsitsi likule
Inde, mudamva bwino - mumafunikiradi mafuta kuti tsitsi lizikula. Koma izi sizitanthauza kuti mutha kudya kwambiri ma cookie ndi makeke, momwe mumakhala zochuluka zokwanira zamafuta awa - kuwadya, chinthu chokhacho chomwe mungathe kukula ndi kuchuluka kwa m'chiuno ndi m'chiuno chanu, osati tsitsi lanu. Kuti tsitsili liwonjezere kukula kwake, ndikofunikira kuti muzidyetsa ndi mafuta osakwaniritsidwa, omwe amapezeka mumafuta a maolivi, mtedza, mafuta a nsomba, nsomba zam'madzi. Ndi mafuta omwe amathandiza thupi kupeza mosavuta mavitamini onse omwe timapeza kuchokera kuzakudya zathu.
Samalani mavitamini okongola - kukula kwa tsitsi, mavitamini a Omega-3 ndi B, komanso A, D, E, K, kukuthandizani. Sitingathe kukwaniritsa zosowa zathupi tsiku ndi tsiku ndi mavitamini mothandizidwa ndi zakudya zopatsa thanzi zokha. Ndipo apa muthandizidwa ndi zakudya zapadera zamagulu azakudya zomwe zimakhala ndizofunikira kwambiri zomwe zimatsata thanzi lathu komanso kukongola.
Tsitsi lathanzi limafuna chitsulo ndi zinc
Chifukwa cha chitsulo, mpweya umaperekedwa m'maselo, omwe amalola kuti tsitsi likhale lolimba komanso lolimba. Kuti muwongolere kukula kwa tsitsi, sankhani nyama zopanda mphaka, mphodza, soya ndi tofu.
Kuti ziwalo zitha kuchira mosavuta komanso mwachangu, komanso zotsekemera za sebaceous kuti zizigwira ntchito popanda zosokoneza, mufunika zinc zokwanira mthupi. Kuti mupange kuchepa kwa zinki ndikubwezeretsa thanzi lanu komanso kukongola kwa tsitsi lanu, idyani zakudya kamodzi pa sabata zomwe zimakhala ndi zinc zambiri - ng'ombe yochepa yamkaka, oysters, nthanga za maungu ndi squash, chokoleti chakuda ndi ufa wa cocoa. Izi zimakuthandizani kuti musangokulitsa tsitsi, komanso kukhazikitsa njira zambiri zofunika mthupi - kusintha khungu, misomali, kukhazikitsa msambo komanso kuthana ndi vuto la kugona.
Mavitamini ofunikira a tsitsi omwe thupi liyenera kulandira kuchokera ku chakudya:
- Vitamini A
- Vitamini B7 (Biotin)
- Vitamini B12
- Vitamini C
- Vitamini E
- Folic acid
- Vitamini B3 (Niacin)
- Chuma
- Zinc
- Magnesium
- Mavitamini azakudya
- Mapuloteni
- Omega 3 Fatids Acids
- Mavitamini owonjezera
Mafuta ndi Mavitamini
Kodi chofunikira ndi chiyani kuti tsitsi lathu likule komanso kumva bwino? Choyamba sitikunena za chakudya chokha, koma za michere yomwe ili ndi chomwe tsitsi lathu limafunikira kwambiri.
Tsitsi 70-80% limakhala ndi keratin, chifukwa chake timangofunikira kupatsa tsitsi lathu kuchuluka koyenera kwa mapuloteni. Kuperewera kwa mapuloteni muzakudya kumabweretsa kufooka ndikuthothoka tsitsi.
Zomwe zimapanga mapuloteni ambiri ndi mkaka, nyama, mazira, nsomba, tchizi. Zogulitsa izi zizikhala pa tebulo lanu tsiku ndi tsiku, zimatha kusinthidwa, kuphika mosiyanasiyana. Ndikwabwino kusankha nyama zotsamira ndi mkaka. Zithandizanso kukhala ndi mawonekedwe owoneka bwino.
Mavitamini a gululi ndi omwe amachititsa kuti tsitsi lizikula. Ambiri a iwo amapezeka yisiti, mkaka, tchizi chokoleti, mbewu zomere, chiwindi cha nyama ndi impso. Mavitamini ochepera B pang'ono amapezeka mu maunda, kaloti, chinangwa, kolifulawa, mtedza.
Vitamini B9 zothandiza osati kwa amayi apakati, zimathandizanso kulimbikitsa ndi kukulitsa tsitsi. Tiyenera kukumbukira kuti mavitamini a B samadzichulukitsa m'thupi osungika, amayenera kuwonjezedwanso munthawi yake.
Kuperewera kwa vitaminiyu kumapangitsa kuti tsitsi lithe, kusokonekera. Gwero la vitamini A ndi mafuta a nsomba, nsomba zam'madzi, chiwindi cha nyama. Zocheperako ndizopezeka mu mafuta a mkaka ndi mkaka.
Kuchuluka kwa mavitamini E ambiri amapezeka m'mafuta azamasamba. Komanso mavitaminiwa amapezeka mu oatmeal, chimanga, kabichi, nyemba, mbewu zophuka, mtedza, ma almond.
Kuperewera kwake m'thupi kumabweretsa kuti tsitsi limakhala lophwanyika komanso losalala, logawanika, limatuluka. Ngati tsitsi lanu liyamba kugwa ndikucheperachepera kwambiri, izi zitha kukhala chimodzi mwazizindikiro zakuchepa kwa magazi m'thupi. Iron amapezeka mitundu yofiira ya nyama, chiwindi, nsomba, nkhuku.
Olemera mu kufufuza izi ndi mbewu monga chimanga, mkate wa chinangwa, mazira a dzira. Chitsulo chochepa pang'ono chimapezeka mumasamba ndi zipatso.
Ndi madzi omwe amachititsa kuti thupi ndi tsitsi lizithothoka, makamaka. Kuphatikiza apo, tsitsi lathu ndi madzi 15%, motero amafunikira hydrate nthawi zonse. Tsiku lomwe muyenera kumwa osachepera 1.5-2 malita a madzi oyera kuti mumadzire mulingo woyeserera wamadzi ndikulimbitsa tsitsi.
Mavitamini okula kwa tsitsi mu zakudya
Kodi ndi zinthu ziti zokhazikitsidwa ndi tsitsi zokulira tsitsi zomwe akatswiri amalimbikitsa? Tsitsili ndilobadwa nacho pakufunika kokulira kwa mavitamini ambiri: A, B5, B12, C, E, K, N.
- A - imabwezeretsa makonzedwe athanzi, tsitsi lachilengedwe
- B5 - imalimbitsa tsitsi, kudyetsa ndi mpweya, kumalimbikitsa kukula kwa tsitsi
- B12 - imayambitsa kukula, imalimbikitsa mphamvu zawo
- C - vasoconstrictor, chimapulumutsa malembedwe atsitsi kuti angawonongeke
- E - imakulitsa kukula, nthawi yomweyo imathandizanso kupweteka kwamutu
- K - imabwezeretsa tsitsi losalala, limapangitsa kuti lizikhala lonyezimira
- N - kuphatikiza ndi mavitamini ena, kumalimbikitsa kuyamwa kwa michere, kumalepheretsa kunenepa.
Mwakutero, mavitamini onse a kukula kwa tsitsi muzinthu amafunika komanso ofunikira.
Muyenera kudziwa kuti mawonekedwe a tsitsi ndi mawonekedwe a protein, ndipo popanda kudya ma amino acid mthupi, tsitsi limasowa mapuloteni. Zosowa zidzadzaza ndi zakudya zabwino, kuphatikizapo nyama, nsomba, mkaka, mazira, masamba, zipatso, mtedza. Palibe chilichonse chosangalatsa pamenyu iyi zopangidwa ndi zinthu zabwino kwambiri.
2) Biotin pakukula kwa tsitsi (vitamini B1)
Biotin ndi amodzi mwa mavitamini akuluakulu omwe kukula kwa tsitsi kumadalira. Ndi imodzi mwamavitamini 12 a gulu B. Loletsa tsitsi lophweka ndikusunga mawonekedwe ake athanzi.
Amakhulupirira kuti biotin imaperekanso tsitsi komanso makulidwe a tsitsi. Zimalimbikitsa kupanga mafuta achilengedwe m'maselo ndipo zimathandizira kukula kwawo. Imagwira ntchito limodzi ndi amino acid ndi mafuta. Amino acid, ndiye, amapanga mapuloteni. Ma Amino acids amathandizanso kwambiri pamagulu a glucogeneis. Biotin ndi vitamini sungunuka wa madzi. Zinthu zambiri zodziwika bwino zimakhala ndi biotin. Kugwiritsira ntchito mavitamini okwanira ndi kunja ndikofunikira kwambiri pa thanzi komanso kukongola kwa tsitsi.
Kugwiritsa ntchito biotin kwa tsitsi kumabweretsa:
- kuthamanga kwa tsitsi lakukula
- kukula kwa tsitsi lililonse
- kulimbitsa tsitsi
Zakudya Zambiri Zopezeka ku Biotin (H):
- Bowa
- Avocado
- Mazira
- Salimoni
- Peanut batala
- Yisiti
- Maamondi
- Walnuts
- Kholifulawa
- Nthochi
- Rabulosi
Zinthu Zothandiza
Tidapeza mavitamini ndi michere yomwe tsitsi lathu limafunikira kuti mukhale athanzi komanso kuti akule bwino. Ndipo tsopano tikupeza zakudya ziti zomwe zimayenera kudyedwa kuti tsitsi lathu lizisangalatsa ife ndi ena.
Ng'ombe ndi nkhumba ndizakudya zambiri zomanga thupi, zomwe ndizofunikira kuti tsitsi lathu lizikula, ndipo nkhukundembo ndi nyama yankhuku ilinso ndi chitsulo, chomwe chimalimbitsa timabowo tatsitsi.
Nsomba zimapatsa mapuloteni komanso ma amino acid ofunikira. Kuphatikiza apo, nsomba zofiira (mwachitsanzo trout, salmon, nsomba) zimakhala ndi vitamini B12 ndi zinc, yomwe imathandizira pakukula kwa tsitsi.
Kuphatikiza pa mapuloteni ofunika, mazira amakhala ndi phosphorous, calcium, potaziyamu, ndi mavitamini B, omwe amakhudza mwachindunji kukula kwa tsitsi ndikuwonetsetsa kuti ali ndi thanzi.
Zakudya zomanga thupi zomwe zimakhala ndi calcium komanso chitsulo. Kumwa zamkaka nthawi zonse kumalola tsitsi kumalandira chakudya kuchokera mkati ndikukula msanga.
Mapuloteni omwe amapezeka mu tchizi cholimba amawonongeka bwino kuposa mapuloteni amkaka. Kuphatikiza apo, tchizi chimakhala ndi calcium, phosphorous, michere ndi mavitamini osiyanasiyana (B12, C, E, PP, A, B1 ndi B2, E).
Izi zili ndi mavitamini B, fiber, mavitamini A ndi E, michere (selenium, magnesium). Zinthu izi zimapangitsa kagayidwe kachakudya mthupi, kudyetsa tsitsi, kuti tsitsilo limakhala lolimba komanso lolimba.
Mitundu yosiyanasiyana ya mtedza imakhala ndi mapuloteni. Kuphatikiza apo, ali ndi mavitamini ambiri (B6, Mu10, biotin), yomwe imapereka zakudya zabwinobwino komanso kukula kwa tsitsi. Mtedza umakhala ndi alpha linoleic ndi omega acid, ofunikira kuti tsitsi likule komanso kuwala.
Zipatso izi ndi nkhokwe ya mavitamini omwe tsitsi lathu limafunikira. Muli mavitamini A, PP, C, calcium, phosphorous, potaziyamu, magnesium, sodium, ayodini, chitsulo. Mavitamini ndi michere yonseyi amalimbitsa tsitsi lanu, amalimbikitsa tsitsi kukula.
Mtengowu uli ndi mavitamini A, E, chitsulo, zinki, biotin, ndi mavitamini a B. Kugwiritsa ntchito kaloti pafupipafupi kumathandizira kukula kwa tsitsi ndikupangitsa kuti akhale amphamvu komanso athanzi.
Ili ndi mavitamini A ambiri komanso mapuloteni. Kuphatikiza apo, batala amakhala ndi michere yambiri, vitamini D, carotene - zinthu izi ndizofunikira kulimbitsa tsitsi kuyambira mkati.
Chiphuphu ichi chili ndi mavitamini E, zinc, B, komanso sulufu yofunikira kuti tsitsi lipangike. Izi zimathandizira kulimbitsa ndi kubwezeretsa tsitsili, kumapangitsa kuti likhale lolimba ndikuthamanga kukula.
Zakudya zoyenera, zosiyanasiyana komanso za mavitamini zimathandizira tsitsi lanu kukhala lolimba komanso lathanzi, komanso kulimbitsa thupi lanu lonse. Kusinthana ndi zakudya zothamanga, zakudya zosavuta ndi maswiti ndi nyama, chimanga, masamba ndi zipatso, mudzabwezeretsa mutu wonenepa, wowala bwino komanso mutu wogwira ntchito bwino. Dzisamalire!
Pali malingaliro olakwika akuti kudya kumathandiza kokha ndi matenda am'mimba. M'malo mwake, kuletsa kwambiri ndikusintha chakudya moyenera mtundu wina wazogwiritsidwa ntchito ndi madokotala ambiri a ma pathologies.
Anthu ambiri omwe akufuna kuchepetsa thupi amayesetsa kuchita izi munthawi yochepa kwambiri. Zachidziwikire, ndikufuna kukhazikitsa thupi langa m'masiku ochepa, koma njira yothetsera vutoli nthawi zambiri imabweretsa zotsatira zotsutsana - ma kilogalamu otayika amabwezeredwa ndi malire.
Dzungu nthanga
M'mbewuzo mavitamini B1, B2, B3, B4, omwe amayang'anira kukula kwa tsitsi, komanso B5 ndi B6 - amapereka khungu labwino. Ndikusowa kwambiri kwa tsitsi, muyenera kuphatikiza mafuta a dzungu muzakudya, chifukwa, malinga ndi kafukufukuyu, amathandiza ngakhale pamitundu yamdazi.
Makina omwe amapezeka makalembera Iron ndichimodzi mwazinthu zofunika kwambiri pakukula kwa ubweya wathanzi. Chifukwa chake, gawo la supu ya lentil ili ndi pafupifupi theka la masiku onse a chinthuchi. Kuphatikiza apo, malembawa amakhala ndi zinc, choline (amatulutsa magazi ku scalp) ndi zina zofunikira.
6) Folic acid - chowonjezera tsitsi
Folic acid imagwira gawo lalikulu popatsa tsitsi kuwala ndi nyonga pokhalitsa hydrate. Zimalepheretsa imvi. Ngati mukumwa mavitamini a B, ndiye kuti mwayamba kale kupeza folic acid wokwanira.
Zakudya Zambiri Zambiri Zopatsa Acid:
Nthawi zambiri, zinthu zomwe zimapanga mavitamini a B zilinso ndi folic acid. Mbewu zonse ndi chimanga zimakhala ndi folic acid. Kutengera izi, mutha kugula mosavuta zamafuta awa. Koma, ngati mukufuna zina zowonjezera zamagulu, ndiye kuti mavitamini a gulu B ndi oyenera kutero. Nthawi zina zimakhala zovuta kupeza magwero a izi kapena vitamini. Poterepa, ndikofunikira kulingalira njira yazakudya zowonjezera zakudya. Nthawi zambiri amakhala osakaniza mavitamini ndi michere yambiri pazofunikira zofunika. Funsani dokotala za izi.
Zinthu zopatsa mphamvu komanso kukula kwa tsitsi
Zopangira zolimbitsa ndi kukula kwa tsitsi zimatha kuphatikizidwa m'magulu angapo.
- ng'ombe - vitamini A, zinc kuyambitsa kukula, kulimbitsa tsitsi
- nkhuku - gwero la mapuloteni ogaya mosavuta, chitsulo
- nsomba - mitundu yamafuta imakhala ndi B12, mapuloteni, nthaka
- mazira - mwanjira iliyonse amabwezeretsa thupi ndi mapuloteni, vitamini B12
- zinthu mkaka - wolemera calcium, B12, K.
- kabichi - nkhokwe ya mavitamini, phosphorous, potaziyamu, sodium, ayodini,
- kaloti - nkhokwe ya vitamini A,
- anyezi - vitamini C,
- masamba obiriwira - Vitamini C,.
- tirigu -
- soya - imathandizira kuwonjezera hemoglobin,
- nyemba, nandolo - gwero labwino la vitamini E ndi mapuloteni ambiri.
Zipatso za citrus, mtedza, zipatso zouma
- Ma mandimu, ma tangerine, malalanje, mphesa - zipatso zamtundu wamtchire zimagwira bwino ntchito yoteteza mitsempha yamagazi, ma follicles a tsitsi ndi thupi lonse kuzinthu zoyipa za zinthu zoyipa.
- Mtedza - muli zachilengedwe za mapuloteni ndi mapuloteni, makamaka - mtedza, ma almond.
- Zoumba - zimathandizira kulimbikitsa tsitsi lanu.
Zinthu zonse zokulitsa tsitsi zizikhala zapamwamba kwambiri, zachilengedwe, zatsopano.
8) Chitsulo pakukula kwa tsitsi
Chitsulo chimachulukitsa kukula kwa tsitsi ndikuthamanga kukula kwake. Popanda chitsulo, tsitsili limakhala loonda, lowonda komanso louma. Iron imathandizira kayendedwe ka okosijeni m'maselo, kuwalola kugwiritsa ntchito zina.
Ndi zakudya ziti zomwe zimakhala ndi chitsulo?
Zinthu zopangidwa ndi msomali komanso tsitsi kukula
Zinthu zopanga tsitsi ndizabwino nazonso misomali. Kupatula apo, munthu safunikira kukhala wambwebwe kuti athe kulosera: ngati munthu ali ndi mavuto ndi tsitsi, ndiye kuti misomali yake siyabwino.
Njira ina yathanzi yopaka tsitsi losakhazikika komanso misomali yosweka nthawi zonse imakhala, kuphatikiza njira zodzikongoletsera, mu chakudya choyenera. Nayi zitsanzo za zinthu zothandiza kuti msomali ndi tsitsi likule:
Zimafunikira muzakudya tsitsi chifukwa cha kuchuluka kwa Vitamini A. Kuperewera kwake kumayambitsa mafinya a msomali, kuchepa kwa tsitsi. Mbatata yochepa imakwaniritsa izi.
Beta-carotene ndi vitamini C wokhala ndi sipinachi amapangitsa misomali ndi tsitsi kukhala labwino.
Mitundu yamtunduwu imakhala ndi mapuloteni ofunikira, biotin, chitsulo chamchere, nthaka
Ndi gwero la keratin, lomwe limapanga ubweya ndi chinthu cha msomali.
Ali ndi mafuta omega-3 acids, biotin, ndi vitamini E. Omalizawa amateteza dazi komanso amateteza zinthu za protein m'magawo a ma cell. Kuti muchite bwino, ndikofunikira kudya mtedza nthawi zonse.
Saladi ya tuna ndi mafuta ndi gawo labwino la zosakaniza popewa ndikubwezeretsa, kutsika tsitsi ndi misomali yopyapyala. Zosankha ndiz: nsomba, trout, sardine, mackerel, zakudya zina zam'madzi ...
Mavitamini a tsitsi pazinthu
Sikoyenera kuyang'ana mavitamini a tsitsi pazinthu zakale. Zosunga zachilengedwe monga zachilengedwe ndizambiri, zimasinthidwa pafupipafupi, ndipo kugwiritsa ntchito bwino zinthuzi pazikhala zokwanira aliyense ndipo nthawi zonse.
Kuti mudzipatse nokha mavitamini ofunikira tsitsi labwino ndi misomali, ndizofunikira pang'ono: chisamaliro chakunja kuphatikiza zakudya zopatsa thanzi. Mwamwayi, osati ma exotic aku akunja amafunikira cholinga ichi, koma zinthu zomwe zilipo.
- Carotene ndi Vitamini A adzalemeretsa masamba kapena zipatso zilizonse “zokongola” mwachilengedwe mu mitundu yowala ya lalanje-lalanje. Pali mphatso zambiri zachilengedwe izi: maungu, kaloti, tsabola wokoma, ma Persimmons. Zambiri mwa izo nthawi zambiri zimasungidwa nthawi yozizira, motero zimapezeka nthawi iliyonse pachaka.
- Vitamini E, kuphatikiza maubwino a tsitsi ndi misomali, imawerengedwa ngati chinthu "chothandiza". Supuni ya mafuta a maolivi pamimba yopanda kanthu imapereka (chidwi kwa akazi!) Ndi mawonekedwe abwino, ndi unyamata wamuyaya.
- Vitamini B5 muli nyemba, kabichi, chinangwa, chinangwa.
- Vitamini B6 (imathandizira kuyamwa kwa mafuta athanzi) imapezeka m'mbewu za tirigu, yisiti, chinangwa, kabichi, mbatata, kaloti, mbewu zosapsa, ndi nthochi. Nkhumba ndi chiwindi zimabwezeretsanso chakudya B6.
- Vitamini B12 ipindulitsa tsitsi louma. Muli nsomba, nsomba, nsomba, hering'i, azitona.
- Vitamini C imaperekedwa kwathunthu ndi masamba obiriwira ndi zipatso za banja la zipatso.
Zogulitsa tsitsi zimadyedwa bwino kuphatikiza kosiyanasiyana kuti muthe kusiyanitsa menyu.
Zabwino Kwambiri Zazitsitsi Zakukula
Ponena za zakudya zopatsa thanzi, ndikofunikira kupatula pa izo zomwe sizipindulitsa thupi lonse kapena ziwalo zina. Izi zimadziwika chifukwa cha "kuvulaza" kwawo, koma zimakonda kutchuka pamatafura athu ndizokazinga, zonunkhira kwambiri komanso amchere, osuta, othamanga Zakumwa za Soda zili pamndandanda womwewo.
Zakudya zosavuta, koma zopatsa thanzi komanso zopatsa thanzi zomwe zakonzedwa muzinthu zambiri zosavuta ndi zotsika mtengo zimakhala chisankho chabwino chothandizira tsitsi.
- Ngati tsitsilo limakhala losalala ndipo silikula, onjezani zinc kuzakudya. Muli zambiri zam'madzi zam'nyanja, tchizi. Tiyi yobiriwira, masamba a masamba ndi zakudya zokhala ndi zipatso zimakhala ndi ma antioxidants kuti muchepetse kukalamba msanga kwa tsitsi ndi imvi. Mkuwa mu nthungu dzungu, mtedza, mapeyala amamasuka ku zinthu zosasangalatsa ngati dandruff.
- Kuti munthu akule bwino, tsitsi limafunikira madzi okwanira (tsiku lililonse pafupifupi malita awiri), mafuta a masamba ndi nsomba (mafuta a maolivi, ma asidi a omega-3).
- Ma microelements ofunikira ali ndi: oatmeal, mbatata, katsitsumzukwa, tsabola, udzu winawake - silicon, mkaka, mkaka wowawasa, nsomba zamzitini, walnuts ndi hazelnuts - calcium, cocoa, chokoleti, mtedza, maungu ndi nthangala za sesame - zinc.
- Mavitamini ndi zopangira zawo pakukula kwa tsitsi zikufotokozedwa mwatsatanetsatane pamwambapa. Tikumbukire kudzera pa comma gululi la zinthu zabwino kwambiri pakukula kwa tsitsi: masamba obiriwira achikasu ndi zipatso, azitona ndi mafuta kuchokera kwa iwo, nkhumba ndi nyama ya nkhuku, chiwindi, chimanga ndi nyemba. Zowonadi zamtengo wapatali zomwe mphatso za chilengedwe sizimatha - pamapazi a munthu. Icho chikupitilira kukweza ndi kuvomereza ...
Pazakufunikira zonse zathanzi labwino, kusankha koyenera kwa zinthu zokulitsa tsitsi sikungaganizike ngati panacea. Nthawi zina vuto ndi misomali ya tsitsi limakhala ndi zifukwa zozama, ndipo njira yolumikizira imafunika. Kungoyankhulana kwa akatswiri odziwa bwino milandu pazinthu zotere kuyenera kuyankha mafunso onse.
Zambiri zamalingaliro
Ndi zakudya ziti zomwe muyenera kudya kuti mukhale ndi tsitsi labwino, kachulukidwe ndi kuwala? Trichologist wa pachipatala cha Special hair for Beautiful hair, Julia Romanova (Instagram: @ dr.yulia_romanova) ali ndi zaka 9 zodziwirira ntchito ndi mavuto achinyengo, ndi wolemba zolemba, wokamba nkhani pamisonkhano yamasayansi pazovuta za trichology ndipo ali wokonzeka kufotokozera owerenga athu zomwe ndizothandiza. tsitsi:
Kwa ine, dotolo wa trichologist, kukambirana njira zodyera ndikofunikira kufunsa odwala zodandaula za kuwonongeka kwa tsitsi kapena kuwonongeka. Maselo amitundu yamafuta amagawa ndikukula kwambiri. Michere yambiri imafunikira kuti izi zitheke.
Lamulo lalikulu lazakudya zathanzi lanu limakhala osiyanasiyana komanso moyenera. Chofunikira ndi kuchuluka kwa kalori, komanso kudya zakudya zina zofunika. Choyamba, kuti apange kamangidwe ka tsitsi, pamafunika mapuloteni ambiri komanso amchere acid a sulfure: cysteine ndi methionine. Ndi zolumikizana pakati pa mamolekyulu a cysteine (disulfide bond) omwe amapereka mphamvu ya keratin, puloteni yayikulu. Zakudya zake za tsiku ndi tsiku ziyenera kukhala pafupifupi gramu imodzi pa kilogalamu imodzi yakulemera. Chiwerengerochi chimatha kuchepa kapena kuwonjezeka kutengera zaka, masewera olimbitsa thupi komanso thanzi.
Zomera ndi nyama gwero la mapuloteni Iyenera kuphatikizidwa ndi zakudya muzofanana zofanana. Mapuloteni amayamwa bwino kwambiri kuchokera mkaka ndi nsomba, zoyipa pang'ono - kuchokera ku nyama (ng'ombe, ng'ombe, nkhuku, nkhuku). Chakudya chomera ndizogulitsa zinthu zambiri zofunikira (mavitamini, polyphenols, fiber), koma mapuloteni ochokera ku mbewu samamwa bwino.
Zowonongeka Za Tsitsi
Nyama (osati maapulo, monga momwe anthu ambiri amakhulupirira) ndiwonso amene amapereka kwambiri pazitsulo. Kuperewera kwake ndiye komwe kumayambitsa brittleness, kukwiya komanso kutayika, makamaka mwa azimayi. Mukamapatula zakudya za nyama pazakudya, muyenera kuganizira bwino zakudya zanu kuti mukhale ndi mapuloteni okwanira (soya, mphodza, nyemba, nandolo, nyemba, mtedza, chimanga), chitsulo ndi vitamini B12. Kusowa kwawo sikungathandizenso kutaya, koma imvi msanga.
Ayenera kupezeka mu chakudya komanso mafuta osiyanasiyana. Amagwira nawo kaphatikizidwe ka mahomoni a steroid (kuchokera ku cholesterol), motero kukhudza kuzungulira kwa kukula. Nsomba zamafuta sizimangokhala ndi mapuloteni okha, komanso ma omega-3 fatty acid, mavitamini A ndi D, omwe ndi ofunikira pakhungu ndi tsitsi labwino. Kuchepa kwa izi ndi kofala kwambiri masiku athu ano, ngakhale kumadera dzuwa. Popewa ndi kuchiza, nthawi zambiri ndikofunikira kulumikiza zowonjezera ndi vitamini D pazakudya.Mankhwala othandizira amasankhidwa ndi adokotala, chifukwa amadalira zomwe zili ndi vitamini D m'magazi ndipo zimatha kusiyanasiyana.
Magwero ena a mavitamini osungunuka a mafuta A ndi D: chiwindi, mazira, batala. Mutha kupeza vitamini A kuchokera ku zakudya zam'mera momwe zimayambira - carotene. Carotene yambiri imapezeka mumasamba owala ndi zipatso (kaloti, tsabola, dzungu). Mavitamini a gulu B ndiofunikira kwambiri pakukula mwabwinobwino, komwe yisiti wofulula ndiwotipatsa zovuta.
Zakudya zam'nyanja - Izi si mapuloteni okhaokha, komanso kufufuza zinthu zofunika pakukula kwa tsitsi: mkuwa, zinc, selenium, ayodini. Koma Vitamini C ndi imodzi mwazinthu zazikulu za antioxidants zomwe zimatha kupezeka kokha kuchokera ku magwero azomera (rosehip, zipatso za citrus, sauerkraut, currants ndi sea buckthorn). Kuti muchite izi, ndibwino kugwiritsa ntchito mwatsopano. Kuwotcha komanso ngakhale kulumikizana kwa nthawi yayitali zamasamba ndi zipatso zokhala ndi mpweya kumayambitsa kutayika kwa vitamini C.
Ndikofunikira kumvetsetsa kuti kuchepa kwa michere kumatha kuchitika osati chifukwa chochepa kwambiri. Zomwe zimayambitsa kuperewera kwa zinthu kumatha kukhala mavuto ndi chimbudzi cha chakudya kapena kufunika kowonjezera michere mukamakula, kuchita masewera olimbitsa thupi. Kuperewera kwa mavitamini ndi michere ena kumathandizira kuti musute, kumwa mowa komanso kumwa mankhwala (mwachitsanzo, njira zakulera zamkamwa).
Zakudya zabwino ndizofunikira kwambiri kwa tsitsi labwino. Komabe, ndikofunikira kumvetsetsa kuti sizingatheke kudzaza zolakwika ndi chakudya chimodzi. Maofesi a multivitamin sanapangidwire zochizira (izi ndi njira yoteteza). Kuphatikiza apo, pali zifukwa zingapo zoyambitsa kutayika kwawo. Kukula kwa nthawi yayitali, kupatulira komanso kupatulira - mwayi wofunsa katswiri.
Zinthu zitatu zomwe zimalimbikitsa ndikukula kwa tsitsi zimatha kupezeka mu kanema wotsatira:
TOP zabwino kwambiri tsitsi komanso khungu zokongola
Ngati munthu ali ndi vuto lakudziwirira tsitsi, ndiye kuti mkhalidwe uliwonse wamavuto m'thupi, kupsinjika, kuperewera kwa zakudya m'thupi kumakhudza mkhalidwe wawo. Mukamapereka madandaulo a kutayika, trichologist nthawi zonse amapereka khutu ku kusanthula kwa zakudya.
Nayi mndandanda wazinthu zofunikira kwambiri za tsitsi:
Nyama. Mwakutero, nyama mapuloteni. Kapangidwe kake ndi mapuloteni 90%, ndiye zomangamanga. Nyama imakhala ndi ma amino acid ofunika, ndiye kuti, omwe sanapangidwe m'thupi lathu, titha kuwapeza ndi zakudya. Palibe soya kapena mapuloteni ena aliwonse amasamba omwe angalowe m'malo mwa nyama ya amino acid kuchokera pachidutswa cha nyama. Kuphatikiza apo, nyama yofiira (ng'ombe, mwanawankhosa, nkhumba) imakhala ndi chitsulo ndi vitamini B12, kuchepa kwake komwe kumayambitsa magazi m'thupi ndipo ichi ndi chomwe chimapangitsa kwambiri tsitsi. Matenda am'mimba amatsogolera pakukula kwawo, kuwonda, kuwonda, kuwuma komanso kupukutira ndodo, kuchepa kwa kukula komanso kusachedwa kupuma. Nkhuku zoyera zimakhala ndi mapuloteni okwanira (20 g pa 100 g), koma zitsulo zochepa ndi vitamini B12. Aponso maapulo, buluwati ndi makangaza ndi chitsulo chomera, ndiye kuti, chitsulo chomwe sichitenga nawo mbali popanga hemoglobin.
Nsomba, nsomba zam'nyanja komanso zofunika kwambiri pazakudya za munthu aliyense (gwiritsani ntchito kangapo katatu pa sabata). Zimapezekanso zama protein, komanso ma omega-3 mafuta acids. Iwo ali ndi kutchulidwa odana ndi kutupa ndi antioxidant kwenikweni. Ndi kuchepa kwa mankhwalawa, kuwuma ndi kutsuka kwa tsitsi, gawo lamtundu wa malangizowo, kufupika kwa kukula ngakhale kutayika kumawonedwa. Kugwiritsidwa ntchito kwa Omega-3 mu khungu. Kuphatikiza apo, kudya kwambiri mavitamini ndi mafuta acids, kukula kwa eyelashes ndi nsidze kumakhala bwino.
Zinthu zothandiza tsitsi la scalp zilinso dzira. Amachokera ku biotin - ichi ndi vitamini H, pomwe matendawa amayamba, komanso amakula ndi ndodo zouma pang'onopang'ono. Chofunikira tsiku ndi tsiku cha biotin ndi 10 mcg. Kugwiritsa ntchito yolks ya mazira pafupipafupi kumapereka tsitsi ndi chitsulo, zinc, manganese, mavitamini E, A, B.
Mafuta opaka Ndi gwero lamafuta azamasamba, omwe amafunikira kuti pakhale shaft yaumoyo wathanzi, ngati chakudya cha munthu chili choperewera m'mafuta, ma curls posachedwa amasiya kutulutsa, kuunikira, maziko ake azikhala osalimba komanso owonjezereka, kuphatikiza apo, mafuta ophatikizika ndiwonso othandizira a Omega-3 mafuta acids komanso Vitamini E, yemwe ali antioxidant wamphamvu.
Zinthu 6 Zabwino Kwambiri Zatsitsi
Mwina mwadzifunsapo funsoli kangapo: "Kodi ndizidya chiyani kuti ndidye bwino?". Tsopano tiwona zonse zomwe zilipo komanso zothandiza. Palibe chifukwa choganiza kuti zinthu zokulira ndizokwera mtengo kapena zosatheka. Chilichonse chitha kugulidwa kumalo ogulitsira apafupi, tsopano muwona izi, tiyeni tiyambe.
- Kaloti - ali ndi mavitamini PP, K, A, C, B9, potaziyamu. Ndiwopindulitsanso khungu ndi misomali. Karoti amateteza ku brittleness ndi kuuma. Mutha kupanga masks kuchokera ku kaloti, ndi ma tinctures, abwezeretsa kukongola kwakale kumutu. Ngati mukupaka msuzi wa karoti m'mutu, ndiye kuti muchepetse kuwuma kwa mutu. Onjezani kaloti ku saladi ndi kudya padera, kotero mudzakhala wathanzi komanso kulimbitsa chitetezo chanu.
- Beetroot - Ndi mankhwala omwe amadya ndi zinthu zofunikira komanso mankhwala. Kuphatikizikako kumaphatikizapo mavitamini a gulu B, ofunikira kagayidwe kachakudya ka khungu. Beetroot amateteza tsitsi lonse kuti lisathere. Ndikofunika kudya ma beets kangapo pa sabata kuti mukhale ndi thanzi kwazaka zambiri. Beets imakhala ndi retinol, imathandiza pankhondo yolimbana ndi zovuta. Gwiritsani ntchito shampoos motsutsana ndi zakudya komanso kudya beets, zotsatira zake zimakhala bwino. Retinol imathandizanso komanso kupewa kupewetsa khungu.
- Mazira a nkhuku - amakhala ndi mapuloteni okhala ndi ma amino acid ofunikira. Mavitamini a gulu B, E, K, PP, D, biotin, beta-carotene, choline akuphatikizidwa. Mazira a nkhuku ndi chinthu chabwino kudya pafupifupi tsiku lililonse. Ma yolks alibe thanzi, amafunika kupatulidwa muzakudya, mapuloteni okha amafunika kudya. Pali mafuta ochulukirapo azinyama mu ma yolks, ndipo amachulukitsa cholesterol yoyipa mthupi. Ngati mumapanga masks, ndiye kuti ma yolks amatha kugwiritsidwa ntchito kawiri pamwezi, ndipo mapuloteni a chigoba amatha kugwiritsidwa ntchito katatu pamwezi.
- Nsomba zamafuta - ili ndi zambiri zothandiza komanso michere. Pafupifupi palibe chakudya. Mapuloteni ambiri komanso mafuta osakwaniritsidwa, amathandizanso ku misomali ndi khungu. Mavitamini A, B, E, omwe ali m'gulu la nsomba, amakulolani kubwezeretsa mphamvu ndi kukongola. Idyani nsomba kangapo pa sabata. Maski amathanso kupangidwa kuchokera ku nsomba, ndipo ndizothandiza. Pangani masks kangapo pa sabata ngati mukukhala ndi mavuto, ndi masks kuti muchepetse mavuto 1-2 kawiri pamwezi.
- Mtedza ndi mbewu - okhala ndi mafuta osasamba (athanzi) a masamba. Chepetsani kuchuluka kwa cholesterol yoyipa mthupi lathu. Pafupifupi onse ali ndi mavitamini E, omwe amathandizira pakubala kwa amuna ndi akazi. Mtedza ndi mbewu zambiri zimakhala ndi mavitamini a magulu B, C, A ndi ena. Sinthani mkhalidwe wa tsitsi lonse ndikuwateteza kuti asatayike.
- Zinthu zamkaka - imakhala ndi calcium yambiri, ndipo thanzi limakhalanso la mano, misomali, mafupa. Ubwino wake ndiwonekerepi lonselo. Idyani zamkaka zamafuta ochepa, chifukwa Mafuta oterewa ndi okwanira, chifukwa ndi ochokera ku nyama. Mapuloteni othandiza amakhala ndi ma amino acid ofunikira. Kanyumba tchizi, mkaka wowotchera, tchizi, yogati, kefir, yogurt, kirimu wowawasa - sinthani zinthu izi ndikuphatikiza menyu anu tsiku ndi tsiku, kokha ndi mafuta ochepa, chifukwa mukatero muvulaza thupi. Mutha kupanga masks kuchokera ku mkaka.
Zakudya zopatsa thanzi komanso zowonjezera zakudya
- Zinthu zogulira, "zakudya zachangu" ndizovulaza. Pokonzekera, zinthu zambiri zofunikira zimasuluka, ndipo zotsalira zochepa kwambiri. Ndipo ngati alibe zinthu zofunikira, ndiye kuti simukuyenera kuzidya.
- Mchere - gwiritsani ntchito pang'ono. Mchere wambiri umalepheretsa mayamwidwe a mavitamini. Zovuta zake ndikuti zimakwiyitsa mucosa wam'mimba ndipo zimatha kupangitsa kuti gastritis kapena zilonda zam'mimba.
- Zakumwa zotsekemera komanso zopangidwa ndi kaboni - kukhumudwa m'mimba, asidi owononga ndi gawo, amachepetsa calcium kuchokera kumafupa am'mimba, amawononga enamel ya mano, ndipo metabolism imasokonezeka. Madzi amchere ndi oyeneranso tsitsi lanu lonse komanso amathandizira kuti tsitsi lizisowa. Chotsani kapena kuchepetsa madzi owala.
- Zinthu zamkaka - sikuti ndi anthu onse, koma zina zimatha kuyambitsa matupi awo komanso kuyabwa kwa mutu. Mu mkaka ndi mkaka, mwatsoka, mafuta odzola ndi owopsa. Idyani mkaka wokhala ndi mafuta ochepa, 0,5% ndiye mkaka woyenera kwambiri, komanso wopanda mkaka.
- Shuga siwokayikitsa, koma chowonadi. Mu shuga wambiri mthupi, munthu amatha kukhala ndi mavuto azaumoyo, kuphatikizapo khungu. Shuga amapangitsa kuti ikhale yamafuta. Imwani tiyi wopanda shuga. Chotsani kapena kudula maswiti, makeke, makeke, maswiti, chokoleti, marmalade, ndi zina zambiri.
Onerani kanema wothandiza 2:
12) Mapuloteni a tsitsi labwino
Tsitsi lanu limapangidwa ndi mapuloteni. Chifukwa chake, popanda kupitanso patsogolo, zikuwonekeratu kuti iyi ndi imodzi mwazinthu zofunikira kwambiri za tsitsi. Mapuloteni amalimbitsa ma follicles a tsitsi, amakuthandizani kuti muchepetse thupi komanso mumangike minofu.
Zakudya Zapulogalamu Yapamwamba:
- Mazira
- Madeti
- Mitundu, masamba atsopano
- Mkaka
- Panir
- Zomera zinamera
- Hemp
- Peanut batala
- Quinoa
- Makina
- Nsomba
- Nkhuku kapena ng'ombe
- Yogati yachi Greek
14) Vitamini zovuta zowonjezera mavitamini
Monga tanena kale, zakudya zowonjezera pachakudya sichinthu koma chisakanizo cha mavitamini ndi michere osiyanasiyana pazofanana.Kugwiritsa ntchito maofesi kuti kuwonjezera imathandizira kukula kwa tsitsi kumapulumutsa nthawi, chifukwa Simuyenera kuchita nthawi yambiri poganiza za zakudya zomwe muyenera kudya kuti tsitsi lizikula muzinthuzo. Onetsetsani kuti mwakumana ndi katswiri musanapange zakudya zamagetsi.
Ngati mumadya moyenera, kuphatikiza chakudya chomwe chili ndi mavitamini ndi michere yambiri muzakudya zanu, tsitsi lowala lidzatha kukhala loto losatheka kwa inu. Chakudya chimathamanga kukula kwa tsitsi! Kusamalira tsitsi kumakhala kosavuta ngati mutasintha moyo wanu, kapena makamaka zakudya zanu.
