Tsitsi lathu limakula pafupifupi masentimita 1 pamwezi, ndipo chofunikira kwambiri pakukula kwa tsitsi labwino komanso lolimba ndi mavitamini ndi michere yomwe timapeza kuchokera ku chakudya, atero akatswiri azaumoyo komanso akatswiri azaumoyo. Zakudya zoyenera zimathandizira kulimbitsa tsitsi, kupewa komanso kuchepetsa tsitsi. Zomwe zili ndi thanzi laumoyo zomwe zimayenera kudya tsiku lililonse, werengani nkhani yathu.
Zakudya zabwino kwambiri za tsitsi labwino ndi zakudya zomwe zimakhala ndi calcium komanso chitsulo, masamba ambiri obiriwira komanso masamba, masamba am'madzi komanso zina za mavitamini ndi mchere.
Nthawi yomweyo, madotolo amalangiza mosamala kuti atenge zowonjezera pazakudya, zomwe zimalonjeza kuti tsitsi lanu limayamba kukula ndipo lidzakula mwachangu. Ndikotheka kuti atha kupereka zotsatirapo zosiyana.
Chowonadi ndi chakuti nthawi zina, kuchuluka kwazakudya zambiri, monga vitamini A, kumatha kutsitsa tsitsi. Chifukwa chake, akatswiri amalimbikitsa kuti, ngati zingatheke, chakudya cha tsitsi chimaperekedwa chomwe zinthu zonse zomwe zimafunikira zilipo zokwanira ndipo zomwe sizimakondedwa siziperekedwa pazakudya, koma kukhazikitsidwa kale mavitamini amamineral mineral okhala ndi mawonekedwe oyenera.
Zakudya zamafuta olimbitsa tsitsi - zinthu zofunikira kwambiri
Nazi zakudya 10 zomwe ndi maziko a chakudya cholimbikitsira tsitsi.
Nsomba ndi nsomba zina zamafuta. Salmon imakhala yodzaza ndi ma omega-3 polyunsaturated mafuta acids, omwe ndiofunikira kuti khungu lipangidwe bwino. Kuperewera kwamafuta kumatha kuyambitsa khungu louma, ndipo tsitsi limawoneka lofooka. Salmon ndi gwero labwino kwambiri la mapuloteni. Ili ndi vitamini B12 yambiri komanso chitsulo, chomwe chimapatsanso thanzi ndikulimbitsa tsitsi. Ngati mumatsatira zakudya zamasamba, pezani supuni imodzi kapena ziwiri zamafuta a flaxseed, gwero lamafuta acids, kuti mulimbikitse tsitsi lanu.
Masamba obiriwira. Tsitsi labwinobwino limasowa zinthu zopezeka masamba obiriwira komanso masamba. Chifukwa chake, sipinachi, broccoli ndi masamba beets ali ndi mavitamini A ndi C ambiri, omwe thupi limafunikira kupanga sebum yokwanira, yomwe imagwira ntchito ngati mawonekedwe achilengedwe. Masamba obiriwira amdima amathandizanso kupereka tsitsi ndi chitsulo ndi calcium.
Ziphuphu Nyemba, nyemba ndi mphodza ndizofunikanso kwambiri kuti mulimbikitse tsitsi. Sangokhala mapuloteni abwino kwambiri, ofunikira pakukula kwa tsitsi. Ziphuphu ndizachuma, zitsulo ndi biotin. Nthawi zina kutsika ndi kusowa kwa tsitsi kumayamba chifukwa cha kusowa kwa biotin. Akatswiri azakudya amavomereza kuti muzidya makapu atatu kapena kupitirirapo nyemba kapena mphodza sabata iliyonse.
Mtedza. Kodi mumadya mtedza? Ngati mukufuna tsitsi lolimba ndi laumoyo, muyenera kulidya pafupipafupi. Brazil nati ndi imodzi mwazinthu zabwino zachilengedwe za selenium, chinthu chomwe ndichofunikira kulimbitsa thanzi la tsitsi ndi khungu. Walnut ili ndi alpha-linolenic acid - amodzi mwa omega-3 acid acid omwe amasintha tsitsi. Pali zinc zambiri m'matumba, ma pecani, ndi ma almond. Kuperewera kwa zinc nthawi zambiri kumabweretsa kuchepa kwa tsitsi. Ichi ndichifukwa chake ndikofunikira kuphatikiza mtedza mumenyu yanu kuti mulimbikitse tsitsi lanu.
Nyama yankhuku. Nyama ya nkhuku ndi nkhuku ndi gwero labwino kwambiri la mapuloteni pakukula kwa tsitsi ndikulimbitsa. Ndikusowa kwa mapuloteni muzakudya, tsitsi limakhala lofooka komanso lothina, ndipo kuchepa kwamphamvu kwamapuloteni kumapangitsa kuti tsitsilo lizikhala losalala komanso lopanda utoto. Nyama ya nkhuku ndiyofunika chifukwa imapatsa chitsulo chokhala ndi bioavailability yambiri, yomwe imalowa mosavuta m'thupi.
Mazira. Kuti mulimbikitse tsitsi lanu, zilibe kanthu kuti mumakonda mazira ati - mazira owiritsa, otentha kapena owira. Mazira ndi gwero labwino kwambiri la mapuloteni. Kuphatikiza apo, zimakhala ndi biotin yambiri ndi vitamini B12 - michere yokongola yofunika kwambiri.
Mbewu Yonse Mikate yamphesa yathunthu ndi chimanga chofufumitsa, chopangidwa ndi mavitamini ndi michere, zimathandizanso kwambiri pakulimbitsa tsitsi. Choyamba, chifukwa cha kuchuluka kwa mavitamini a zinc, iron ndi B.
Oysters Amadziwika bwino ngati aphrodisiacs, koma samangolimbikitsa chilakolako chogonana, komanso amalimbitsa tsitsi ndikukhazikika. Chinsinsi chawo chachikulu ndi zinc, antioxidant wamphamvu. Ngati mulibe mwayi wophatikizira oyster mumenyu yanu ya tsiku ndi tsiku, musachite mantha. Zokwanira za zinc zimatha kupezeka osati kuchokera ku mbewu zonse ndi mtedza, komanso kuchokera ku ng'ombe ndi mutton achinyamata.
Zinthu zamkaka. Mkaka ndi yogati ndizothandiza popanga calcium, mchere wofunikira kwambiri kuti tsitsi likule komanso ulimbikitse. Zinthu zamkaka zilinso ndi Whey ndi kesiin, zomwe ndizothandiza kwambiri mapuloteni. Kuphatikiza apo, yogati kapena kanyumba tchizi ndi abwino kuti akamwe zoziziritsa kukhosi tsiku lonse. Mutha kuwonjezera mtedza pang'ono kwa iwo, ndipo kuphatikiza uku kumabweretsa tsitsi lanu phindu lambiri.
Kaloti. Kaloti ndi olemera kwambiri ndi vitamini A, womwe ndi wofunikira kwambiri kuti pakhale khungu labwino komanso kuwona bwino. Khungu lanu lingamve bwino, tsitsi lanu limakhala lonyezimira komanso lamphamvu. Chifukwa chake, khalani omasuka kuphatikiza kaloti mumenyu yanu ya tsiku ndi tsiku, nokha komanso muma saladi.
Zakudya zamagulu olimbitsa tsitsi - sungani bwino
Pankhani ya zinthu zolimbitsa tsitsi ndikusunga kukongola, chinthu chofunikira kwambiri ndizosiyanasiyana. Chakudya chopatsa thanzi, chomwe chimaphatikizapo mapuloteni, zipatso, ndiwo zamasamba, chimanga chonse, nthangala, nsomba zam'madzi ndi zinthu zamkaka, ndizomwe zimapangitsa tsitsi lanu kukhala lamphamvu, lokongola komanso lathanzi, olemba matendawa ndi osagwirizana. Ngati mumakonda kulimbana ndi mapaundi owonjezera mothandizidwa ndi zakudya zowoneka bwino ndikuchepetsa thupi lanu pazinthu zonsezi, izi sizingapindulitse m'mimba kapena tsitsi. Zakudya zama calorie ochepa zimakhala zambiri zimafunikira kupatula zakudya zina zomwe ndizofunikira pakulimbikitsa tsitsi komanso kupatsa tsitsi. Mwachitsanzo, ma omega-3 mafuta acids, zinc ndi Vitamini A. Nthawi yomweyo, tsitsi limangokulirapo ndikuyamba kukhala zopanda pake, zopanda utoto, zonyezimira. Kuperewera kwa mavitamini ndi micronutriens osafunikira kwa tsitsi nthawi zambiri kumayambitsa tsitsi.
Zakudya zowawa zimakhudza kusintha kwa tsitsi. Kuchepetsa kwambiri kwakanthawi kochepa kumaphwanya chizolowezi chobwezeretsa tsitsi. Miyezi iwiri mpaka itatu mutachepetsa thupi, mutha kuwona kuti kuchepa kwa tsitsi kwakula kwambiri. Izi ndizomwe zimachitika kwakanthawi, koma kubwezeretsa thanzi la tsitsi ndikuzilimbitsa zimatha kuchitidwa ndi chakudya chamagulu komanso chisamaliro chabwino.
1. Mapuloteni a tsitsi
Tsitsi limapangidwa ndi mapuloteni. Chifukwa chake, ndikofunikira kwambiri kudya zakudya - magwero a mapuloteni, ndiye kuti ma curls azikhala amtundu komanso wathanzi, atero Alyssa Ramsey, woimira Academy of Nutrition and Dietetics. Akukulimbikitsani kuti muphatikiza nsomba, nkhuku, ng'ombe, nyemba, mphodza, mtedza, njere, ndi zinthu zamkaka (yogati yachi Greek ndi tchizi chakunyumba) pa menyu.
4. Omega-3 Fatty Acids for Health Health
"Mafuta ndiofunika kuti pakhale khungu labwino. Ngati munthu amatsatira zakudya zamafuta ocheperako ndikupewa mafuta, khungu limakhala louma ndikuwotchedwa. Zotsatira zake, tsitsilo limayamba kufooka," atero a Karen Ansel, katswiri wazakudya komanso wolemba nawo buku la "Chale Diet: A Month Weight Loss Guide for mwezi. ” Makamaka, mafuta a omega-3 amachepetsa khungu ndi tsitsi lakelo, amatero katswiri wazakudya. Ansel akuvomereza kuti kuphatikizapo mitundu yamafuta yamafuta, kuphatikizapo nsomba ndi nyama yakudyayi, mndandanda wake. Ngati simuli wokonda nsomba, gulani mbewu za fulakesi ndi mbewu za chia, mafuta a canola ndi walnuts.
5. Zinc kwa tsitsi lathanzi
Zinc ndiyofunikira kuti ipangidwe keratin, chinthu chachikulu mu tsitsi. Mukapanda kukhala ndi zinc zokwanira, tsitsi lanu limakhala louma, lotuwa, komanso lotupa, Ansel akutero. Tsoka ilo, azimayi ambiri ali ndi vuto la zinc mu zakudya zawo, makamaka ngati sakudya nyama yofiyira. Chifukwa chake, katswiriyo amalimbikira kudya nyama yofiira, nthanga za maungu ndi anapiye.
Tsoka ilo, azimayi ambiri ali ndi vuto la zinc mu zakudya zawo, makamaka ngati sakudya nyama yofiyira.
6. Vitamini A wa tsitsi lathanzi
Kodi mukufuna tsitsi lonyezimira? Sungani zakudya zopatsa vitamini A zambiri patebulo komanso mufiriji. "Zimathandiza kuti tiziwalo timene timatulutsa timitsempha komanso titetezere tsitsi kuuma kwambiri," akufotokoza a Ramsey. Mbatata, mango, kaloti ndi maungu ndizabwino kwambiri pankhaniyi, akutero katswiriyo.
Pomwe mashelufu azamankhwala amaphatikizidwa ndi mavitamini atsitsi, Caring ikufunsani kaye dokotala. "Ngati mumadya zakudya zonse zomwe zatchulidwa pamwambapa, ndikuganiza kuti ndizokwanira tsitsi labwino."
Posachedwa, zonena za phindu lokayikitsa la zakudya zachitika pafupipafupi kwambiri. Ndi dokotala yekhayo amene amakupatsani zakudya, ndipo m'pofunika kufotokoza naye momwe mungasinthire zinthu zina zoletsedwa. Tsitsi lamphamvu lolimba nthawi zonse limakhala loyenera komanso nthawi zonse pamafashoni. Ngati china chake chasokonekera ndi ma curls, mutha kuyesa kubwezeretsa tsitsili ndikukongoletsa mothandizidwa ndi malingaliro osavuta.
Mavitamini ofunikira tsitsi:
- Mavitamini B. Alimbikitseni kukula kwa tsitsi mofulumira, apangeni kukhala olimba komanso othinana, achepetse mafuta, opatsa mphamvu ndikunyezimira (chimanga, mbewu, mtedza, mazira, yisiti ya brewer).
- Vitamini E. Imadyetsa makutu a tsitsi, imachiritsa tsitsi, imateteza ku cheza cha ultraviolet, imabwezeretsa kufalikira kwa magazi kwa scalp (mtedza, mbewu, mafuta a masamba, masamba obiriwira masamba, mazira).
- Vitamini A. Amasintha kapangidwe ka tsitsi, amawapangitsa kukhala ofewa komanso oterera. Tsitsi louma komanso logawanika (chiwindi, mazira, batala, tchizi cha kanyumba) limabweretsa zabwino. Magwero abwino a carotene: kaloti, sea buckthorn ndi ma apricots).
- Vitamini C - imayendetsa magazi, imathandizira kukula kwa tsitsi, imalimbikitsa kuyamwa kwazitsulo (zipatso za zipatso, Japan quince, rosehip, sea buckthorn, currant, kiwi).
Tsatani:
- Magnesium - imapatsa tsitsi kulocha. Muli zitsamba zatsopano, mtedza, maapricots owuma.
- Silicon - imapangitsa tsitsi kukhala lolimba komanso lamphamvu (nkhaka, zukini, mbewu za mizu),
- Zinc - imalepheretsa kuoneka ngati imvi komanso kuchepera kwa tsitsi (adyo, anyezi, kabichi),
- Selenium - amateteza ku radiation ya ultraviolet ndi zovuta zina (nyama, mkaka, mkate wa rye),
- Phosphorous - Amapereka tsitsi lokongola ndi utoto (nsomba, nyemba),
- Calcium - Ndikofunikira pakapangidwe ka tsitsi (mkaka, zitsamba, masamba obiriwira amdima.)
- Chuma - amalimbitsa tsitsi, amateteza tsitsi la imvi koyambirira (chiwindi, burwheat, makangaza),
- Sulfafa - imapereka nyonga komanso nzeru (nsomba, chiwindi, adyo, nyemba),
- Iodini - imapangitsa tsitsili kuti liziwoneka bwino, limatenga nawo mbali pazochita za metabolic (nsomba zam'madzi, ma supimmons, champignons),
- Mkuwa - amateteza tsitsi kuukalamba usanakwane (buluwheat, oat, barele wa ngale, ma apricots, dzungu),
- Amino Acid Tyrosine chofunikiranso pa tsitsi, kuwateteza ku imvi zoyambirira.
Zapamwamba 10. Zogulitsa Zambiri Zatsitsi
- 1 nsomba ndi nsomba zam'nyanja - zili ndi phosphorous, zinki, ayodini ndi mafuta athanzi.
- 2 Mitundu yamphesa ndi masamba amasamba ambiri ali ndi calcium, magnesium, chitsulo, mavitamini C, A.
- 3 Mtedza ndi mbewu - gwero lofunika la mavitamini E ndi mafuta a polyunsaturated mafuta, lili ndi zinc, selenium.
- 4 Maphala (tirigu wamphukira, chimanga, buledi, chinangwa) - gwero lalikulu la mavitamini a B
- 5 Mbalame - ili ndi mapuloteni osavuta kupukusa, popanda tsitsi limakhala losalala komanso lopanda utoto. Kuphatikiza apo, nkhuku ndizachuma zambiri, ndizofunikira kwa thupi.
- 6 Eezi zituyiisya kasimpe. Kuphatikiza apo, ali ndi mavitamini ofunikira a gulu B.
- Mafuta ophikira masamba amakhala ndi ma polyunsaturated acids ndi mavitamini A, D, E.
- Masamba 8 (kaloti, beets) - omwe ali ndi mavitamini ambiri a gulu B, vitamini A, komanso magnesium ndi potaziyamu.
- 9 zopangidwa mkaka - magwero a calcium organic, omwe amayang'anira kukula kwa tsitsi ndikulimbitsa
- MaLeam - 10 olemera mwachitsulo, zinc ndi biotin, omwe ali ndi udindo wolimbitsa tsitsi.
Zithandizo zamankhwala amtundu wa tsitsi
Kuti tsitsi likhale lathanzi, nthawi zina kungochiritsa thanzi kokha sikokwanira. Pankhaniyi, mankhwala achilengedwe amathandiza.
Kuti mukule ndikukula kwa tsitsi, Dr. Walker akulangizani kuti mutenge malita 0,5 a msuzi wa karoti, letesi ndi msuzi wa alfalfa tsiku lililonse kwa mwezi umodzi.
Njira yokonzekera: sakanizani magawo 9 a madzi a karoti omwe angolowa kumene ndi magawo anayi a letisi ya letesi ndikuwonjezerapo magawo atatu a msuzi wa alfa ku malo omwera.
Ngati simungathe kupanga izi, zilibe kanthu! Itha m'malo mwake ndi malo omwera osavuta. Madzi a karoti-nkhaka amathandizira kubwezeretsa mphamvu ya tsitsi ndikuwala, ndikuthandizira kukula. Madzi amatengedwa muyezo wa 1: 1.
Ndi kutaya kwambiri kwa tsitsi, herimist Rim Akhmetov akulangizani kugwiritsa ntchito Chinsinsi ichi: kutsanulira makapu awiri a oats ndi makapu 6 amkaka wowira. Wiritsani kwa mphindi ziwiri kutentha pang'ono komanso kuzizira. Tengani katatu pa tsiku kwa 1 galasi limodzi. Pakatha mwezi umodzi, bwerezani maphunzirowo.
Gome ili pansipa likufotokoza zomwe zimayambitsa tsitsi.
