Sirrin abinci mai dacewa don kyawun fata da gashi

A yau na ci gaba da jerin kasidu wadanda zan fada muku sirrin kyakkyawa da samari. A labarin da ya gabata Na yi rubutu game da abin da ke cutar da rayuwarmu da kyau. A yau zan yi magana game da abinci mai gina jiki don kyakkyawa - game da waɗancan abinci waɗanda kuka, akasin haka, za ku buƙaci a saka su a cikin abincin don tsawan matasa shekaru da yawa.

Menene shawarwarin yau?

A cikin wata kasida da ta gabata, mun gano cewa matasa da kyakkyawa ana satar su ta hanyar ƙwayoyin cuta a cikin ƙwayoyin, har ma da barbashi masu lahani da ake kira masu tsattsauran ra'ayi. Wadannan ayyukan suna faruwa a jikin ku zuwa mataki daya ko wani koyaushe, koda kuwa kun ci abinci sosai, shakatawa, motsa jiki da kuma motsa jiki a kai a kai. matakan rigakafin damuwa (cin kasuwa baya kirgawa). Koyaya, zaku iya gina abincin ku ta hanyar da zaku iya kawar da tsattsauran ra'ayi kyauta gwargwadon yiwuwa, tare da dakatar da ayyukan kumburi a cikin jiki, wanda ke nufin zaku sake dawowa da ƙawarku da ƙuruciya.

Tsarin abinci mai gina jiki don kyakkyawa da matasa No. 1: dakatar da kumburi

Ku ci abincin da ke da alaƙa mai ƙonewa. Wadannan sun hada da:

ginger - ya ƙunshi giperol, wanda ke da ƙirar anti-mai kumburi
turmeric - yana da tasirin anti-mai kumburi
kifi mai ƙanshi - ya ƙunshi OMEGA-3 mai kitse, wanda aka san su da kayan anti-mai kumburi (kuma yana da tasiri mai kyau ga lafiyarmu wanda na rubuta game da a cikin wannan labarin)
flaxseeds - mai arziki a cikin OMEGA-3
walnuts - ma wadata ne a OMEGA-3
tafarnuwa - ya ƙunshi ɗan hanya da alicin, waɗanda ba kawai suna da tasirin anti-mai kumburi ba, har ma suna yaƙi da ƙwayoyin cuta
Mint - kuma yana da tasirin anti-mai kumburi, kuma yana inganta narkewa

Sirrin abinci mai dacewa don kyakkyawa da lafiyar gashi

Ingancin kulawar gashi ba kawai zaɓaɓɓen kayan kwalliya daidai ba ne, har ma da ingantaccen abinci wanda ya haɗa da dukkanin abubuwan da ake buƙata na jiki. Hanya ce mai hadewa wanda zai taimaka don samun kyakkyawan sakamako da kuma magance matsalolin asarar gashi, bushewa, mai mai gashi ko mai saurin gashi. Wani nau'in abinci mai kyau don kyawawan curls masu lafiya ya kamata ya ƙunshi abinci mai wadataccen abinci a cikin bitamin da ma'adanai, kuma yana da mahimmanci don kula da daidaituwa tsakanin furotin, fats da carbohydrates.

Tsarin abinci mai gina jiki don kyakkyawa da sauraro na 2: mun tsayar da sukari na jini

Me yasa? Gaskiyar ita ce, tana tsalle a cikin sukari na jini wanda ke haifar da kumburi har ma da damuwa na jiki. Babban sinadarin glucose ne a cikin jini wanda yake haifar da tasirin karaya, wanda ba kawai ya rushe ma'aunin hormonal ba, har ila yau yana haifar da haifar da kwalliyar cholesterol, ciwon kai da hauhawar jini. Wannan ba duka bane. Gaskiyar ita ce har ma ba tare da cin Sweets ba, zaku iya samun sukarin jini. Paradox? Ba ko kaɗan!

Gaskiyar ita ce carbohydrates mai sauri, wanda ya haɗa da hatsi (hatsi), gari (har ma da alkama gaba ɗaya!), Abincin sitaci (dankali da masara) da 'ya'yan itatuwa da yawa, suna haifar da kusan tsalle ɗaya a cikin sukarin jini, kamar dai ko kun ci abinci ko kun sha shayi da sukari.

"Yanzu yanzu?", Kuna tambaya, "Shin ba da gaske ba ne ku ci ko 'ya'yan itace ko ruwan oat?"

Abin farin ciki, akwai duk wannan mai yiwuwa ne, amma a haɗe da mai. Me yasa ake buƙatar kitse? Don rage ƙimar ɗaukar abubuwan carbohydrates masu sauƙi daga samfuran da ke sama. Fats suna ɗaukar carbohydrates, kuma suna zama ƙasa da m. Dukansu alewa guda biyu da aka lullube a jikin sutura da kuma carbohydrates an “lullube” su cikin fim mai santsi, wanda zai bukaci lokaci da enzymes su karye. Duk wannan yana daukar lokaci. Sabili da haka, tsari yana rage aiki, kuma kuna jin daɗin jin daɗin satiety na tsawon lokaci.

Menene ma'anar wannan a aikace?

Ku ci 'ya'yan itace kawai lokacin da kwayoyi da tsaba ko kuma bayan cin abinci
sandwiches da yawa suna shafawa pesto ko mayonnaise na gida
moreara vegetablearin kayan lambu ko ghee a cikin jakar, da kowane nau'in tsaba da kwayoyi

Tabbas, akwai ka'idodi da yawa na abinci don daidaita sukari na jini, kuma baza su dace da wannan labarin ba, amma ƙara kitse shine ɗayan manyan hanyoyin. Sabili da haka, fara aƙalla da wannan, kuma na tabbata sakamakon zai gamsar da ku.

Ka'idojin abinci mai kyau ga kyakkyawa da samari na 3: mu taimaka wajan maido da membranes cell

Wannan ɓangaren matakan dawo da kyakkyawa da matasa kusan asali ne. Haƙiƙa, idan membrane tantanin halitta yana da lafiya, to duk abubuwan gina jiki da bitamin tare da ma'adanai da ake buƙata na iya shiga cikin sauƙi.

Don fara da, ba da izinin ɗan ilimin halittu. Kwayar tantanin halitta ta ƙunshi shimfidar murfin phospholipids (kashi) guda biyu, wanda dole ne ya kasance da tsarin "iyo". Wannan shine, a daya hannun, dole ne suyi daidai da juna, kuma a daya gefen, dole ne suyi riko da juna - in ba haka ba abubuwan gina jiki da kananan kwayoyin ba zasu iya shiga tantanin ba. Me yasa suke buƙatar zuwa can? Domin tantanin halitta ya cika ayyukansa! Kuma idan ba ta aikata hakan ba, to, za mu fara tsufa kuma muna rashin lafiya.

Ta yaya za a tabbatar da daidai "buoyancy" na membrane tantanin halitta (membrane)? Sanya fats wanda ba'a gamsar dashi akan abincinka! Me daidai yake nufi da su? Ga jerin m:

man zaitun
man sunflower
man linseed
man avocado
avocado
kwayoyi da tsaba (kuma tushen furotin kayan lambu)
mai arzikin mai
gyada mai

MUHIMMI: duk mai yakamata ya zama mai matse shi. Shin har yanzu kuna soya kan mai ladabi? Don Allah a duba a nan wannan bidiyo daga tashar Youtube na: a ciki na fada dalla-dalla me yasa wannan bai cancanci ba.

Ka'idodin abinci mai gina jiki don kyakkyawa da matasa No. 5: tallafawa hanta

Don kiyaye hanta ta yi aiki, kuna buƙatar:

ganye mai ɗaci da ganye (arugula, salatin ja Redicchio, ganyen Dandelion - yanzu shine kakar!)
innabi
zest of Citrus daban-daban
m radish
duhu kore kayan lambu da ganye

Cikakken bayani game da yadda za a tallafa wa hanta ba tare da kwayoyi ba, na rubuta a wannan labarin.

Ka'idojin abinci mai kyau ga kyau da sauraro A'a. 6: muna taimaka wa aikin aikin sikari

Komai yana da sauki a nan. Domin tsarin karin magana don aiwatar da ayyukan sa, kuna buqatar:

Sha ruwa mai yawa (1.5 - Lita 2 a kowace rana ya isa, amma idan kuna da shirin kwana ɗaya, haɗa horo, sannan ku sami 'yanci don ƙara wani lita). A cikin ruwa ne dukkanin hanyoyin tafiyar da rayuwa suke faruwa, idan kuma bai wadatar ba, to ba wai kawai ba zamu iya kawar da gubobi da gubobi da suka tara a jiki, amma fatarmu, da dukkan jikin mu, sun fara shan wahala daga bushewa. Kuma babu kirim da zai cece ka! Domin an sanya kirim don tsayayya da danshi a cikin sel. Kuma idan babu isasshen danshi, to babu abin da zai riƙe. Kun fahimci abin da nake nufi? Ta yaya kuma lokacin shan ruwa - zaka iya karanta game da shi a cikin wannan labarin.
Matsa akalla minti 20 a rana a matsakaici mai tsayi. Yin tafiya mai zurfin tunani a cikin wurin shakatawa tare da saurin sawu, ba shakka, yakar damuwa, kuma wannan ya riga ya yi kyau, yana da kyau, amma ba su dace da taimakawa tsarin motsa jiki ba. Kuna buƙatar yin tafiya don motsin bugun ku ya tashi kuma kuna jin akalla ƙaramin zafi kadan. Ko da mafi kyawu idan kun yi gumi. Da karfi. Sabili da haka, ko dai sayi membobin motsa jiki ko kyawawan takalma masu gudu don yin zagaye a cikin gidan, ko kawai saka hannun jari a cikin motar motsa jiki ta gida. Mafi yawan zaɓuɓɓuka! Da kaina, Ina son tafiya da sauri sosai a cikin filayen da ke kusa da ƙauyen na Danish, kuma kulob din motsa jiki yana taimakawa a cikin ranakun ruwa.

Ka'idodin abinci mai gina jiki don kyakkyawa da sauraro Na 7: mun kafa hanji

Me yasa wannan yake da mahimmanci?

Da farko dai, yana cikin hanji an fitar da ragowar abubuwan da aka kashe a lokacin haila (bayan sarrafa su da hanta da bile). Kuma idan kun sha wahala a maƙarƙashiya, ko kuma kawai ba ku da isasshen ƙwayar fiber a cikin abincinku wanda waɗannan ragowar ƙwayoyin hormone zasu iya jingina su, to, zaku ci gaba da kasancewa cikin abubuwan da ba a sarrafa su a cikin jikin ku, wanda shine babban lokaci don barin ku. Kuma wannan tabbas zai shafi mummunan bayyanar ku, lafiyarku da daidaitawar yanayin ku. Bayan haka, ba ma bukatar sake amfani da kwayoyin ba, amma suna kwantar da wasu abubuwa ne wadanda ke haifar da wucewar estrogen da testosterone. Wucewar iskar estrogen yana haifar da hauhawar nauyin da ba'a sarrafa shi ba, ciwon kansa, jin kirjin zuciya, endometirosis, da ... babu abin da za'a lissafa! Hormones dole ne ya kasance cikin daidaito, in ba haka ba zai zama mara kyau ba kawai tare da kyakkyawa ba, har ma tare da lafiya.

Yawan wucewar kwayoyin halittar maza yana haifar da haɓakar gashi, rashin juriya na insulin, ƙoshin fata da sauran rashes akan fuska, rashin haihuwa, asarar haihuwa, kiba kamar tuffa, fata mai saƙar fata da gashin mai. Wato, kyakkyawa tana cikin haɗari cikin mafi girman ma'anar kalmar. Abin da ya sa yana da matukar muhimmanci a cire duk kwayoyin halittun da aka kashe a jiki a kan lokaci.

Abu na biyu, aikin baka na yau da kullun (mataka 1-2 sau ɗaya a rana ba tare da jaridu da taba ba, a lokaci guda, daidaituwa yana buƙatar daidaituwa: kafa, duhu mai duhu (an kuma yarda da kore mai duhu - idan kun sha sosai a wannan ranar) kore smoothies), amma mai taushi sosai) yana tabbatar da cewa an cire dukkan gubobi da sauran kayan ɓata daga jiki akan lokaci. Bayan haka, idan wannan bai faru ba, to hanyar kumburi ta fara, kuma maye yana faruwa. Duk wannan ana nunawa a bayyanar da kuma lafiyarku. Alas. Idan kuna maƙarƙashiya, to, na yi rubutu game da yadda za a rabu da shi ba tare da kwayoyi ba daki-daki a nan.

Anan akwai manyan matakan 7 waɗanda suke da sauƙin rubuta a cikin labarin, amma ba haka ba ne mai sauƙin aiwatarwa. Duk abin da alama a bayyane yake, amma idan ya zo ga kasuwanci, mutane da yawa sun ɓace a cikin tsarin waɗannan dokoki masu sauƙi. Abinda yakamata ayi Fara karami! Pointauki ma'ana 1 kuma gwada shi akan rayuwarku. Wata daya, biyu, uku ... har sai ya samo tushe. Saiti, an yi ɗan hutu, misali don makonni 2-4, sannan kuma a sake gabatar da bidi'a mai zuwa. Wannan shine yadda zaka iya ainihin canza abincinka cikin shekara ɗaya ko biyu.

Shin kuna son komai da sauri? Amma wannan ba kwaya bane daga kantin magani, kuma ba allura bane a cikin kayan shakatawa. Kuma ba ku tsufa a cikin kwana ɗaya ba. Don haka menene 'yan watanni idan aka kwatanta da ingantaccen sakamako "akan fuska"?

Tsoron kada ya jimre shi kadai? Ko kuna son samun sakamakon da sauri? Sannan ina gayyatarku ku shiga min A rage shekaru 8 a cikin shirin makonni 8, wanda zai fara daga 25 ga Mayu (yana gudana sau 1 kawai a kowace shekara!). A can, a ƙarƙashin ingantacciyar jagoraina kuma tare da goyon baya na ƙungiyar da masanin ilimin halin dan adam musamman, zaku iya gabatar da yawancin waɗannan canje-canje a cikin rayuwar ku a cikin watanni biyu kawai. Zan gaya MENE yin da kuma wane jerin, kuma mai ilimin halin dan adam zaiyi bayanin KYAU kada ya ɓace. Yana da daraja!

Shin, ba ku yi imani da cewa tsarin abinci mai gina jiki na iya sanya ku kyakkyawa cikin watanni 2 kawai? To anan ga misalin daya daga cikin wadanda suka halarci shirin na. Kawai daga Fabrairu zuwa Afrilu, kuma irin waɗannan canje-canje!

A hanyar, kuna tunanin abinci mai gina jiki don kyakkyawa ...

A cikin rubutu na gaba zan yi magana game da menene mafita mai sauƙi akan hanyar kyakkyawa da rayuwar samari na har abada. Wato, game da abinci wanda zaku iya sayowa kuma ɗauka don kula da kyakkyawa da lafiya.

My dears! Na gode da karatu. Zan yi matukar godiya idan kun raba wannan labarin a cikin hanyoyin sadarwar ku ko kuma barin sharhi.

P.S.Idan kuna buƙatar tattaunawar mutum - tuntuɓi! Cikakkun bayanai -nan.

Shin kuna son labarin? Domin kada ku manta da shafin, kuyi biyan kuɗi! Ana iya yin wannan a shafi na hannun dama ko ta zama mai biyan kuɗin ƙungiyoyi na onko a kan Instagram, Facebook ko Vkontakte (hanyoyin haɗin yanar gizo suna cikin madaidaicin shafi).

GASKIYA! Wannan labarin ba jagorar bane kai tsaye zuwa ga aiki. Da fatan za a daina ba magani kai kuma ka nemi kwararre. Marubucin bashi da alhakin sakamakon sakamakon zaɓin kansa da aka zaɓa.

Kayan samfuran

Cikakken abinci mai kyau zai ba ku isasshen gashi ba tare da ƙarewar ƙarewa da currit curls. Abincin yakamata ya daidaita kuma ya daidaita jikin tare da dukkanin abubuwanda ake buƙata na abubuwan ganowa. Kafin yin la'akari da waɗanne abinci suke da kyau ga lafiya, ya kamata a lura cewa bitamin ba zai sha ba idan kuna da ciwon ciki ko matsalolin hanji. Kafin ka zaɓi abinci kuma ka fara rayuwa mai kyau, dole ne ka sake dawo da microflora na hanji. Kyakkyawan kayan aiki mai saurin tsada shine ci gaban masana kimiyya na Jafananci BioNormalizer

Fermented samfuri na kore gwanda mayar lalace Kwayoyin, lalacewar microflora na hanji, ƙara rigakafi da bauta a matsayin prophylactic kan oncological formations. Retinol a matsayin wani ɓangare na enzyme yana inganta tsarin fata, bitamin C yana da kaddarorin antioxidant kuma yana cire tsattsauran ra'ayi daga sel. Beta-carotene da kyau yana shafar ƙwayar gani da kuma hangen nesa. BioNormalizer yana kulawa da dysbiosis kuma ya mayar da aikin hanji gaba daya. Bayan kun ɗauki hanyar yin rigakafi tare da magani na Jafananci, zaku iya fara haɓaka menu ɗin da ya dace.

'Ya'yan flax Samfurin ya ƙunshi acid na omega-3 da omega-6 na omega-6, waɗanda ke kariya daga cututtukan ƙwayar cuta da keɓaɓɓen jini. Masana ilimin abinci sun ba da shawarar cin abinci uku na tsaba a rana. Haka kuma, tsaba suna dandana mai kyau kuma galibi ana kara su da kayan abinci. Jiyya mai zafi baya lalata bitamin da ke yin flax, saboda haka cin abinci mai kyau ba wai kawai yana da kyau ba, har ma da daɗi.
Karas. Vitamin A, wanda shine bangare na ruwan karas da beta-carotene, yana dawo da matakan hormonal, yana karfafa kusoshi da gashi. Ruwan karas yana da tasirin diuretic, saboda likitoci sun ayyana shi azaman prophylactic akan urolithiasis.
Bakar fata. Abubuwan nishaɗi suna cike da abubuwa masu amfani waɗanda ke da mahimmanci ga kowane jiki don cikakken haɓakawa da kuma kiyaye rigakafi. Caviar ya ƙunshi oleic da palmitic acid. Abubuwa suna da alhakin haɓakar tasoshin jini da hana bugun jini. Abubuwan haɗin da ke cikin caviar suna ƙarfafa samar da collagen a cikin fata, yana sa ya zama abin ƙoshi. Amfani da kyawawan abubuwa na yau da kullun zai dawo da lafiyar gashinku da sauri. Ba za a iya ci baƙar fata ta caviar ba kawai a cikin abinci ba. Ampoule maganiBergamo tare da cirewar caviar smoothes ko da wrinkles mai zurfi, har ma da fitar da sautin fata kuma yana kawar da jan launi. Za'a iya ƙara miyagun ƙwayoyi zuwa cream cream, don haka inganta aikin abubuwan da aka haɗa daga samfurin kayan kwalliya.
Tekun Kale. Kyakkyawan lafiya mai lafiya yana ƙunshe da abubuwan gano abubuwa kamar aidin, potassium, magnesium da baƙin ƙarfe. Abubuwa suna shayar da gashi gaba ɗayan tsawonta, suna hana fitar baki. Iodine yana motsa microcirculation na jini a cikin kitse na subcutaneous, yana ciyar da gashin gashi kuma yana tayar da gashi. Niacin, wanda shine ɓangare na algae, yana daidaita glandar sebaceous kuma yana kawar da seborrhea. Choline yana ɗaure pores kuma yana dawo da ma'auni na pH na fata, har da kuraje da sauri ya ɓace. Yin amfani da ruwan teku na yau da kullun zai taimaka wajen hanzarta dawo da rigakafi tare da dawo da kyakkyawar kyakkyawa. Magungunan Girman fuska mai lalata gashi daga Gidan Fataya ƙunshi kayan ruwan teku, don haka samfurin yana hana bayyanar wrinkles kuma yana kawar da kasawar data kasance a kan fata.

Shawarwarin kwararru

Don kiyaye lafiyar fata da gashin ku, ya kamata ku bi waɗannan ƙa'idodin:

Sha aƙalla 2 lita na ruwa kowace rana. Matsakaicin matakin danshi a cikin sel yana hana fata yawan shayarwa kuma yana kare gashi daga lalata.
Ci a cikin ruwan 'ya'yan itace karas da aka matse a kai a kai.
Yi amfani da kayan kwalliya bisa kayan abinci na halitta.
Ku ci tsaba da kwayoyi.Madadin Sweets da Sweets daban-daban tare da babban sukari, ba da fifiko ga samfuran halitta. Masana ilimin kimiyya sun tabbatar da cewa sha'awar daɗaɗɗun fata ke haifar da rashin carbohydrates. Kwayoyi za su yi sauri da sauri don rashin abubuwan da ke cikin jiki kuma zai kare ku daga karin fam.
Guji maiko mai gyada, soyayyen, da abinci mai yaji. Kayayyaki na iya haifar da ƙwannafi da ƙwayar microflora na hanji.
Ziyarci waje sau da yawa kuma kar ku manta da ayyukan jiki. Yin motsa jiki na yau da kullun zai taimaka wajen kula da tsarin zuciya da inganta yanayin ku.

Ka tuna cewa mabuɗin kyakkyawa ba wai kawai abinci mai dacewa da kayan kwalliya na inganci kawai ba, har ma da kyakkyawan salon rayuwa.

Sakamakon abinci mai gina jiki

Gashi a cikin tsarin sa shine kiratin kirtani a sama tare da sikeli. Suna girma daga dabarun gashi, wanda dukkan abubuwa ke shiga ta jini. Dangantakar a fili take: duk abubuwan more rayuwa wadanda suke shiga cikin jini, mafi koshin lafiyar gashin ku zai zama.

Don tsara abincin da ya dace, kuna buƙatar sanin menene abubuwa daban-daban abubuwa da bitamin suke yi. Ta dalilin wannan ilimin ne ake kafa abinci don koshin lafiya.

Carbohydrates. Wannan shine “injin” jikin mu. Godiya ga hadaddun carbohydrates, ana fitar da makamashi wanda aka kashe akan duk hanyoyin da ake amfani da su, tare da haɓaka gashi. Ganin bada izinin yau da kullun shine 2-3 g a 1 kilogiram na nauyi a rana. Mai nuna alama mutum yana da mahimmanci don yin lissafin yin la'akari da damuwa ta jiki da tunanin mutum. Ya kamata a biya hankali ga ƙayyadaddun carbohydrates da aka cinye, tun da ingancin dukkanin matakai a cikin jiki ya dogara da wannan. Tushen hadaddun carbohydrates: hatsi, lemo, kayan masarufi na gari, hatsi, kayan lambu.
Fats. Isasshen adadin kitse mai mai ma'ana kai tsaye yana rinjayar shan mahimman bitamin, aiki da tsarin garkuwar jiki da daidaitawar hormonal. Sabili da haka, a cikin ƙoshin lafiya, gashi yana haɓaka da kyau, suna da ƙarfi da ƙarfi. Fats suna da tasiri mai kyau akan yanayin kunar, gashin kanshi da girma. Tsarin yau da kullun shine 0.8-1 g a 1 kg na nauyi. Ya kamata a ci ƙoshin mai da kashi ɗaya 1/3 na al'ada yau da kullun, kuma ba a gamsu da shi ba - 2/3 na sashin. Kayayyakin da ke ɗauke da lafiyayyen Omega-3 da omega-6 mai kitse: kayan lambu (rapeseed, zaitun, sunflower), kifi, kwayoyi, soya.
Maƙale Abubuwan gini gini daga abin da sel, nama, gabobin, kusoshi da gashi ake kafa. Rashin wannan sinadarin a cikin jiki yayi mummunar illa ga lafiyar gaba ɗaya, gashi kuma ya zama mai rauni sosai kuma yana girma da rauni, tunda furotin shine tushen tsarinsu. Ka'idojin yau da kullun shine 1.5 g a 1 kg na nauyi, samfurori tare da cysteine dole ne su kasance cikin abincin. Wannan amino acid yana hana matsalolin bushewa da gashin baki, kuma yana cikin qwai, kaji, alade, tafarnuwa, broccoli, gogewar fure, madara.
Vitamin A. Yana tasiri ingancin ci gaban gashi, bayyanar su. Tare da rashin bitamin A, bushewa, brittleness, karuwar asarar gashi yana lura. Daga abinci kuna buƙatar samun akalla ƙananan ƙananan ƙwayoyin cuta 700 na mata da 900 microgram ga maza. Ana samun mafi yawan adadin wannan kashi a cikin kifi mai, hanta, yolks da man shanu.
Vitamin E Yana haɓaka kwararar jini cikin sauri, saboda wanda oxygen da wasu abubuwa masu amfani ke motsawa kai tsaye cikin fatar kan mutum, daga nan ne ake fitar da gashi. Sun zama masu ɗaukaka da haske. Vitamin E yana shiga cikin aikin kwayar halitta, wanda ke da alhakin haɓaka gashi da fata. An ba da shawarar cinye 10-20 MG kowace rana. Kayan Vitamin E: alkama yar ƙwaya, alkama, almon, ƙwai kaza, ƙwayar naman sa, buckwheat.
Bitamin ƙungiyar B (B2, B3, B5, B6, B7, B9). Kula da lafiya da kuma kyakkyawan yanayin-isnuwa, ƙarfafa farjin gashi, hana farkon aski da kuma tsara fitar da ƙwayoyin sebum. Ka'idoji ga kowane ɗayan bitamin nasu: B2 - 1.8 mg, B3 - 17 mg, B5 - 5 mg, B6 - 2 mg, B7 - daga 30 zuwa 90 μg, B9 - har zuwa 400 μg. Kuna iya samun cikakkun abubuwan bitamin B kwayoyi, burodi, kayan masarufi daga garin abinci, cuku, qwai, kayan marmari da kayan masara mai madara.
Vitamin C Ngarfafa ganuwar jijiyoyin jini, ta haka ne inganta abinci mai narkewar jiki, yana tallafawa fata da gashi, yana haɓaka samar da kayan ƙira. Manunin da aka ba da shawarar shi ne 75-90 MG kowace rana. Tushen Vitamin C: rosehip, dutse ash, currant, kiwi, lemu, fure mai fure, alayyafo, zobo.
Iron Godiya ga wannan abu, ana riƙe iskar oxygen a cikin jini kuma yana shiga dukkan tsarin jiki, gami da fata. Yin amfani da ƙa'ida na 10-20 MG zai ba ku damar mantawa game da maras ban sha'awa da faduwar gashi koyaushe. Ana iya samun ƙarfe daga namomin kaza bushe, jan nama (hanta alade da naman sa), ruwan teku, bran, buckwheat da yolks kwai.
Kashi Ofayan manyan kayan gini na gashi. Calcium yana ƙarfafa tsarin sa kuma yana hana lalata. Yawan adadin kuzari ya bambanta daga 1000 zuwa 2000 MG. Manyan mentungiyoyi Na Goma: ppyan itacen poppy, madara foda, sesame tsaba, cuku mai wuya, cuku cuku, sardines.
Silinda da baƙi. Abubuwa masu mahimmanci waɗanda ba tare da cikakken haɗin abubuwan collagen ba zai yiwu ba. Isasshen adadin sulfur (500 MG) da silicon (10-50 MG) a cikin abincin suna ba da ƙarfin gashi, haɓaka da haske. Don mahimmancin ƙwayar sulfur don shiga jiki, kuna buƙatar haɗa da madara, ƙwai, naman sa, kifin kifi, kabeji da wake a cikin abincin yau da kullun. Silicon yana cikin oatmeal, bran, apples, seleri, sunflower tsaba da naman sa nama.
Zinc Zinc yana da mahimmanci ga gashi saboda yana da hannu cikin tsarin furotin da kuma ɗaukar ƙwayoyin bitamin A da B. Yana ba da haske curls, inganta haɓaka kuma yana hana asara. Ka'idodin amfani shine 15-20 mg. Samfuran zinc: naman sa na hanta da harshe, anchovies, kifin salam, kwayoyi da tsaba, 'ya'yan itatuwa da aka bushe, avocados, farin kabeji, namomin kaza, albasa.
Magnesium Yana iya tarawa a cikin gashi, daga inda jiki yake 'iya ɗaukar shi' idan ya kasance rashi. Wannan yana haifar da lalata ƙirar gashi kuma lalata lalacewa. Magnesium kuma yana cikin aiki na rayuwa na jiki da tsarin furotin, wanda ke shafar ci gaban gashi. Matsakaicin matsakaici shine 400 MG. Kayan yana kunshe a ciki buckwheat, oatmeal da gero, har ma kwayoyi, ruwan teku da kayan ƙwari.

Tushen baƙin ciki

Matsalar gashi da gurbata da sauri yawanci lalacewa ta hanyar cututtukan hormonal ko abubuwan gado, amma ana iya danganta shi da yawan wuce haddi na abinci mai yaji.

'Ya'yan yaji, samun shiga cikin jini, yana sa jikin ya saki karin zafi, tsarin sebum shima yana kara karfi, wanda gashi ya zama yayi saurin narkewa.

Wani dalili na aiki mai karfi na glandon sebaceous shine rashin bitamin B2, wanda ya shiga cikin tsarin samar da sebum.

Magani: rage yawan abinci mai yaji da abinci mai yaji a cikin abincin, sun hada da manyan hanyoyin samar da bitamin B2 (kwayan itacen kwalliya, almon, hanjin maraki, mackerel, cuku gida, qwai) a cikin abincin.

Dryness da dandruff

Gashi mai bushewa yakan fashe kuma yana kama da marasa rai, yin amfani da kayan aikin salo ba tare da wakilin kariya na zazzabi ba na iya dagula lamarin. Tashin hankali yana yankewa da rashin ƙwayoyin magnesium ko bitamin A, isasshen ɓoyayyen sebum yana tasowa saboda rashi na bitamin B6 da mai mai yawa. Hakanan, tare da karancin waɗannan abubuwan, ƙankararru na iya faruwa.

Magani: amfani da hanta, ƙwai, man kifi, buckwheat, kelp, alayyafo, ba gashinku hutawa daga salo, koyaushe amfani da wakili mai kariya a kan yawan zafin jiki.

Gashi mai gashi

Gashi ya raunana kuma ya karye tare da karancin alli ko isasshen samar da collagen. Bitamin E, C, silicon da sulfur suna da alhakin haɗinsa, karancin waɗannan abubuwan ba su da illa ga lafiyar curls.

Magani: mafi sau da yawa akwai abincin abincin teku, kifin masara, gyada, 'ya'yan itace,' ya'yan lemo, naman sa mai ƙanƙara, kayayyakin kiwo, ƙwai, salatin miya tare da mai daga ƙwayar alkama.

Prouse gashi mai lalacewa

A matsakaici, kusan gashin gashi 50-120 suna fitowa kowace rana - wannan tsari ne na al'ada, sababbi zasuyi girma a wurin su akan lokaci.

Idan adadin asarar gashi ya wuce al'ada, to jiki bashi da bitamin A, zinc, iron, folic da nicotinic acid.

Magani: ku ci 'ya'yan itacen kabewa, farin wake, hanta kaza, gyada, dauko mai.

Yadda ake cin abinci don haka gashinku yana da ƙarfi da lafiya

Litinin

A lokacin da ya farka: gilashin tsarkakken ruwa, zaku iya ƙara teaspoon na zuma da aan saukowar ruwan lemun tsami.

Karin kumallo: cuku gida na gida tare da Dill da gishiri ko tare da raisins da zuma, kofi ko shayi.

Abun ciye-ciye: ayaba daya.

Abincin rana: coleslaw, miyan kayan lambu da kuma burodi guda tare da man shanu.

Abun ciye-ciye: ruwan 'karas kuma ƙara 1 teaspoon na flaxseed mai a ruwan' ya'yan itace.

Abincin dare: tururi karama da 200 g nunannun ko stewed kayan lambu,

Talata

A lokacin da ya farka: gilashin ruwa mai tsabta.

Karin kumallo: kwai omelet biyu, kokwamba ɗaya da kofi ko shayi na ganye.

Abun ciye-ciye: orange ko biyu tangerines.

Abincin rana: stewed zucchini da tafasasshen turkey ko kaza, gilashin ruwan 'ya'yan itace.

Abun ciye-ciye: wasu kwayoyi na kowane irin.

Abincin dare: Boyayyen shinkafa tare da nama (naman sa) da salatin kokwamba da tumatir, wanda aka yi amfani da shi tare da zaitun ko kabewa, zaku iya samun yanki na cuku gida.

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