Abinci don Ci gaban Gashi - Abinci da Vitamin

Dogayen lafiya gashi babbar taska ce ta kowace yarinya. Kuma don haɓaka haɓakar haɓakarsu, koyaushe muna neman kayan aiki da matakai iri daban-daban waɗanda zasu taimaka don samun tsawon tsayuwar. Amma abinci ne don haɓaka gashi na iya haɓaka wannan tsari kuma ya baku farin ciki mai kauri.

Amintaccen abinci shine mabuɗin don haɓaka gashi mai sauri

Wataƙila kun riga kun ji fiye da sau ɗaya mahimmancin cin abinci masu inganci, ingantattun abinci don kula da lafiya da matasa. Da kyau, idan burin ku na kyau da gashi mai ƙarfi, to, lokaci ya yi da za ku sake tunani game da cikar firinjinku. Ofayan mafi mahimmancin kayan aikinsa ya kasance 'ya'yan itace sabo da kayan marmari. Kuma ta hanyar, abinci mai sanyi yana da amfani ga jikinmu, don haka uzuri kamar "yadda yake da tsada in sayi kayan lambu da 'ya'yan itatuwa a cikin hunturu" ba sa aiki :)

Amintaccen abinci mai gina jiki ba zai iya tasiri kawai ga bayyanar ku ba, har ma yana inganta lafiyarku, ba da makamashi, aiki, kawar da damuwa, mummunan yanayi da gajiya mai wahala. Abincin da aka daidaita a yau da kullun zai cika ku da dukkanin bitamin da ake buƙata, amino acid, micro da macro, da kuma taimaka muku sauƙin shawo kan ƙarin fam.

Kula da adadin furotin a cikin rabo - an gina gashi daidai da godiya ga wannan kayan, don haka tabbatar da cin naman kaji, cuku, cuku gida, ƙwai da kayan soya, wake da ƙwayayen bushe. Keratin da kuka samo daga waɗannan samfuran zai taimaka gashinku yayi girma cikin sauri da lafiya.

Zabi kabeji don haɓaka gashi

Haka ne, kun ji daidai - kuna buƙatar kyan gaske don haɓaka gashi. Amma wannan ba yana nufin cewa zaku iya wuce gona da iri tare da kukis da wuri ba, a cikin abin da yake da wadataccen waɗannan fyut ɗin - cin su, abin da kawai za ku iya haɓaka shine yawan ƙashin wando da kwatangwalo, ba gashin ku ba. Don gashi ya hanzarta girma, ya zama dole don ciyar da shi da ƙoshin da ba a cika ba, wanda aka samo a cikin man zaitun, kwayoyi, man kifi, abincin teku. Fats ne da ke taimaka wa jiki samun sauƙin ɗaukar bitamin da muke samu daga abincinmu.

Kula da bitamin kyakkyawa - don haɓaka gashi, Omega-3 da bitamin B, kazalika da A, D, E, K zasu taimake ka .. Ba koyaushe ba zamu iya cika buƙatun jikinmu na yau da kullun don bitamin tare da kawai abinci mai kyau. Kuma a nan za a taimaka muku ta hanyar kayan abinci na musamman waɗanda ke ɗauke da mafi mahimman abubuwan abubuwan gano abubuwa waɗanda ke inganta lafiyarmu da kyawunmu.

Gashi mai lafiya yana buƙatar ƙarfe da zinc

Godiya ga baƙin ƙarfe, ana isar da oxygen zuwa sel, wanda ya ba da damar gashi ya yi ƙarfi da ƙarfi. Don inganta ci gaban gashi, zaɓi naman alaƙa, lentil, soya da tofu.

Don kyallen takarda su warke cikin sauki da sauri, kuma gabobin sebaceous suyi aiki ba tare da tsangwama ba, kuna buƙatar isasshen adadin zinc a jiki. Don yin ƙarancin zinc da dawo da lafiya da kyakkyawa ga gashin ku, ku ci aƙalla sau ɗaya a sati a sati abincin da ke ɗauke da dumbin ƙwayar sinadarin zinc - ƙoshin oysters, ƙwayar kabewa da squash, cakulan duhu da koko. Wadannan samfuran zasu taimaka maka ba wai kawai haɓaka haɓakar gashi ba, har ma suna kafa matakai masu yawa a cikin jiki - inganta yanayin fata, ƙusoshin, kafa yanayin haila da magance matsalar rashin bacci.

Amfanin bitamin mai amfani ga gashi wanda yakamata jiki ya samu daga abinci:

1. Vitamin A
2. Vitamin B7 (Biotin)
3. Vitamin B12
4. Vitamin C
5. Vitamin E
6. Folic acid
7. Vitamin B3 (Niacin)
8. Iron
9. Zinc
10. Magnesium
11. Bitamin Maternity
12. Sunadarai
13. Sinadarin Omega 3 mai kitse
14. Kayan Vitamin

Na gina jiki da bitamin

Menene ya zama dole don gashin mu yayi girma da kwanciyar hankali? Da farko ba zamu yi magana a kan abincin da kansa ba, amma game da abubuwan gina jiki da yake ƙunshe da wanda gashin mu yake buƙata da yawa.

Gashi na 70-80% yana kunshe da keratin, saboda haka ya zama wajibi mu samar da gashin mu gwargwadon yawan furotin. Rashin furotin a cikin abinci yana haifar da rauni da asarar gashi.

Babban tushen furotin shine madara, nama, qwai, kifi, cuku. Wadannan samfuran ya kamata su kasance akan teburin kullun, ana iya canza su, dafa shi a cikin nau'i daban-daban. Zai fi kyau a zaɓi nama mai laushi da kayayyakin kiwo. Hakanan zasu taimaka wajan tabbatar da lafiyar jiki.

Vitamin na wannan rukuni kai tsaye ke da alhakin ci gaban gashi. Yawancinsu ana samun su a yisti, madara, cuku gida, hatsi da aka shuka, hanta dabba da kodan. Ana samun karancin bitamin B da yawa a legumes, karas, bran, farin kabeji, kwayoyi.

Vitamin B₉ yana da amfani ba kawai ga mata masu juna biyu ba, yana kuma taimakawa ƙarfafa da haɓaka gashi. Ya kamata a tuna cewa bitamin B ba ya tarawa a jiki a ajiyar wuri, dole ne a sake cika su a kan kari.

Rashin wannan bitamin yana haifar da asarar gashi, dandruff. Tushen bitamin A shine mai kifi, abincin teku, hanta dabba. Ana samun kadan kadan a cikin man shanu da kayayyakin kiwo.

Ana samun mafi yawan adadin bitamin E a cikin kayan lambu. Hakanan, ana samun wannan bitamin a cikin oatmeal, masara, kabeji, legumes, hatsi, fure, almon.

Rashin sa a cikin jiki yana haifar da gaskiyar cewa gashi ya zama mai bushe kuma ya zama mara nauyi, rarrabu, faɗuwa. Idan gashin ku ya fara fitowa kuma ya fara fita sosai, wannan na iya zama ɗayan alamun ƙarancin baƙin ƙarfe. Ana samun ƙarfe a cikin nau'ikan jan nama, hanta, kifi, kaji.

Arziki a cikin wannan alama da hatsi daban-daban, burodin burodi, gwaiduwa kwai. Da wuya baƙin ƙarfe mara yawa a cikin kayan lambu da 'ya'yan itatuwa.

Ruwa ne wanda ke da alhakin sanyaya jiki da gashi, musamman. Bugu da kari, gashin mu ruwa ne 15%, don haka suna buƙatar hydration na yau da kullun. A rana kana buƙatar sha akalla lita 1.5-2 na tsarkakakken ruwa don sake daidaita ma'aunin ruwa da ƙarfafa gashi.

Bitamin don haɓaka gashi a cikin abinci

Waɗanne samfura masu ƙarfi don haɓaka gashi masana sun bada shawara? Gashin gashi yana cikin mahimmancin buƙata don yawancin bitamin: A, B5, B12, C, E, K, N.

• A - dawo da tsari mai lafiya, rigar gashi
• B5 - yana ƙarfafa gashi, ciyar da oxygen, yana inganta haɓaka gashi
• B12 - yana kunna haɓaka, yana haɓaka ƙarfin su
• C - vasoconstrictor, yana adana hanyoyin gashi daga lalacewa mai yiwuwa
• E - yana inganta haɓaka, a lokaci guda yana sauƙaƙa ciwon kai
• K - ya mayar da gashi mara nauyi, ya sanya shi kyakyawa
• N - a hade tare da sauran bitamin, yana haɓaka haɗarin abubuwan gina jiki, yana hana bayyanar dandruff.

Bisa manufa, ana buƙatar dukkanin bitamin don haɓaka gashi a samfura kuma suna da mahimmanci.

Ya kamata ku sani cewa sinadaran gashi na gashi tsari ne na furotin, kuma ba tare da cin amino acid na yau da kullun a jikin mutum ba, to gashin bashi da sunadarai. Rage zai cika da abinci mai kyau, gami da nama, kifi, kayan kiwo, ƙwai, kayan lambu, 'ya'yan itace, kwayoyi. Babu wani abu mafi girma a cikin wannan menu da aka yi da ingantattun albarkatun kasa.

2) Biotin don haɓaka gashi (Vitamin B1)

Biotin shine ainihin babban bitamin wanda ci gaban gashi ya dogara. Yana ɗayan bitamin 12 na rukuni na B. Yana hana gashin gashi mai ƙarfi kuma yana kula da yanayin ingantaccen sa.
An yi imani cewa biotin shima yana ba da girma da kauri na gashi. Yana haɓaka samar da mai mai a cikin sel kuma yana haɓaka haɓakar su. Yana aiki a hade tare da amino acid da mai. Amino acid, bi da bi, sune abubuwan kariya. Acino acid din yana kuma taka muhimmiyar rawa a cikin hanyoyin glucogenesis. Biotin ruwa ne mai narkewa na ruwa. Yawancin sanannun samfuran sun ƙunshi biotin. Amfani mai dacewa da kuma amfani da wannan bitar waje shine mabuɗin don lafiya da kyan gashi.

Amfani da biotin na gashi yana haifar da:

1. saurin girma gashi
2. lokacin farin gashi
3. karfafa gashi

Kayan abinci mai wadatar abinci a Biotin (H):

• Namomin kaza
• Avocado
• Qwai
• Salmon
• Man gyada
• Yisti
• Allam
• Walnuts
• Farin kabeji
• Ayaba
• Rasberi

Kayayyakin amfani

Mun gano abubuwan bitamin da abubuwan gina jiki da gashin mu ke bukata domin samun lafiya da girma da kyau. Yanzu kuma mun gano irin abincin da yakamata a ci domin gashinmu ya gamsar da mu da sauran mutane.

Naman sa da naman alade suna da wadataccen furotin, wanda ya zama dole don gashin mu don girma, kuma turkey da naman kaza shima ya ƙunshi ƙarfe, wanda ke ƙarfafa fitsarin gashi.

Kifi tushen asalin furotin ne da mahimmancin amino acid. Bugu da kari, ja kifi (misali kifi, kifi, kifi) suna da wadatar bitamin B₁₂ da zinc, wanda ke da tasiri mai amfani ga ci gaban gashi.

Baya ga furotin mai mahimmanci, qwai sun ƙunshi phosphorus, alli, potassium, da bitamin B, waɗanda ke shafar haɓakar gashi kai tsaye kuma suna tabbatar da lafiyar ta.

Abubuwan gina jiki masu wadataccen abinci wanda ke da wadatar kazami da baƙin ƙarfe. Yawan amfani da kayan kiwo kodayaushe yana ba da gashi damar karɓar abinci mai gina jiki daga ciki da girma cikin sauri.

Ginin furotin da aka samu a cuku mai wuya yana narkewa yafi furotin madara. Bugu da kari, cuku ya ƙunshi alli, phosphorus, ma'adanai da bitamin da dama (B₁₂, C, E, PP, A, B₁ da B₂, E).

Wannan samfurin yana da wadata a cikin bitamin B, fiber, bitamin A da E, ma'adanai (selenium, magnesium). Waxannan abubuwa suna ta da tsokar tafiyar mutum a jiki, yake ciyar da gashin kansa, har gashi ya zama mai kauri da karfi.

Abubuwa daban-daban na kwayoyi suna da wadataccen furotin. Bugu da kari, suna dauke da sinadarai da yawa (B₆, Cikin₁₀, biotin), wanda ke ba da abinci na yau da kullun da haɓaka gashi. Kwayoyi suna dauke da alpha linoleic da omega acid, waɗanda suke da mahimmanci don haɓaka gashi da haske.

Waɗannan 'ya'yan itatuwa sune kantin bitamin da gashin mu ke buƙata. Sun ƙunshi bitamin A, PP, C, alli, phosphorus, potassium, magnesium, sodium, aidin, baƙin ƙarfe. Duk waɗannan bitamin da ma'adanai suna ƙarfafa gashin gashi, yana haɓaka haɓaka gashi.

Wannan kayan lambu yana da wadataccen abinci a cikin bitamin A, E, baƙin ƙarfe, zinc, biotin, da bitamin. Yawancin karas na yau da kullun zai haɓaka haɓakar gashi kuma yana sa su kasance da ƙarfi da lafiya.

Ya ƙunshi yawancin bitamin A da furotin. Bugu da ƙari, man shanu yana da wadata a ma'adanai, bitamin D, carotene - waɗannan abubuwan sun zama dole don ciyar da gashi daga ciki.

Wannan hatsi ya ƙunshi bitamin E, zinc, bitamin B, haka kuma sulfur wajibi ne ga gashi. Wannan yana taimakawa wajen ƙarfafa da mayar da gashi, sanya shi ƙarfi da haɓaka haɓaka.

Cikakken abinci, mai bambanci da wadataccen abinci na bitamin zai taimaka wajen tabbatar da gashinku mai karfi da lafiya, tare da karfafa dukkan jikin ku. Sauya abinci mai sauri, abinci mai dacewa da Sweets tare da nama, hatsi, kayan marmari da 'ya'yan itatuwa, za ku sami babban farin, mai sheki mai kamshi mai kyau. Kula da kanka!

Akwai rashin fahimta cewa abincin yana taimakawa kawai tare da cututtukan cututtukan hanji. A zahiri, ƙuntataccen ƙuntatawa da canja daidaiton tsarin abincin a cikin yarda da wani nau'in samfurin ana tsara ne ta likitoci don cututtukan cuta da yawa.

Yawancin mutane waɗanda suke so su rasa nauyi suna ƙoƙarin yin wannan a cikin mafi ƙarancin lokacin da zai yiwu. Tabbas, Ina so in sanya jikina cikin tsari a cikin 'yan kwanaki, amma wannan hanyar magance matsalar sau da yawa tana haifar da sakamakon da ba a ɗauka ba - ana dawo da kilo da aka rasa tare da gefe.

Suman tsaba

A cikin tsaba a can bitamin B1, B2, B3, B4, waɗanda ke da alhakin haɓaka gashi, kazalika da B5 da B6 - suna ba da ƙoshin lafiya. Tare da asarar gashi mai yawa, ya kamata koyaushe kun haɗa da man kabewa a cikin abincin, saboda, bisa ga binciken, yana taimakawa har ma da nau'ikan ƙarancin gashin kansa.

Lentils yana cikin adadi na rikodin Iron yana daya daga cikin mahimman abubuwan haɓaka gashi mai lafiya. Don haka, wani yanki na miya na lentil ya ƙunshi kusan rabin adadin yau da kullun wannan kashi. Bugu da kari, wadannan kayan kwalliyar suna dauke da sinadarin zinc, choline (al'ada ne da samar da jini ga fatar jikin ta) da sauran abubuwanda suke da amfani.

6) Folic acid - gashin gashi

Folic acid yana taka rawa wajen ba da gashi mai haske da ƙarfi yayin riƙe hydration. Hakanan yana hana launin toka. Idan kana shan bitamin B, to watakila kana iya samun wadataccen folic acid.

Abincin mai wadata a cikin Folic Acid:

Yawanci, samfuran samfuran bitamin B kuma suna dauke da folic acid. Duk hatsi da hatsi suna ɗauke da folic acid. Dangane da wannan, zaka iya aminta da wadatar wadannan carbohydrates. Amma, idan kuna buƙatar ƙarin tushen abubuwan gina jiki, to, bitamin na rukunin B sun dace da wannan .. Wani lokacin yana da matukar wahala a samo asalin asalin wannan ko kuma bitamin ɗin. A wannan yanayin, yana da daraja la'akari da zaɓi na abincin abinci. Yawancin lokaci sune cakuda bitamin da ma'adinai daban-daban a cikin adadin da ake buƙata. Tuntuɓi likita game da wannan.

Kayayyaki don ƙarfafawa da haɓaka gashi

Za a haɗu samfurori don ƙarfafawa da haɓaka gashi zuwa ƙungiyoyi da yawa.

• naman sa - bitamin A, zinc yana kunna haɓaka, ƙarfafa gashi
• kaji - tushen asalin sauƙi mai narkewa, ƙarfe
• kifi - nau'in mai mai ya ƙunshi B12, furotin, zinc
• qwai - a kowace hanya ta cika jiki da furotin, bitamin B12
• kayayyakin kiwo - mai arziki a cikin alli, B12, K.

• kabeji - wani ɗakunan ajiya na bitamin, phosphorus, potassium, sodium, aidin,
• karas - ajiyar bitamin A,
• albasa - bitamin C,
• kore kayan lambu - bitamin C.,

• alkama - ya ƙunshi baƙin ƙarfe,
• soya - yana taimakawa wajen haɓaka haemoglobin,
• wake, Peas - tushen arziki mai yawa na bitamin E da sunadarai da yawa.

'Ya'yan itacen Citrus, kwayoyi,' ya'yan itatuwa masu bushe

• Lemon, tangerines, lemu, innabi - 'ya'yan itacen Citrus suna yin kyakkyawan aiki don kare tasoshin jini, furen gashi da jiki baki daya daga illolin cutarwa masu illa.
• Kwayoyi - kwantena na halitta na sunadarai da furotin, musamman - gyada, almon.
• Raisins - yana taimaka wajan haɓaka gashin gashi.

Duk samfurori don haɓaka gashi gashi ya kamata su kasance masu inganci, ƙaunar muhalli, sabo.

8) Iron don haɓaka gashi

Iron yana ƙaruwa da haɓaka gashi kuma yana haɓaka haɓakarsa. Ba tare da baƙin ƙarfe ba, gashi ya zama mai kauri, mara nauyi da bushewa. Iron yana sauƙaƙe tsarin sarrafa oxygen zuwa sel, yana ba su damar amfani da ƙarin fasali.

Waɗanne irin abinci ne wadatattun baƙin ƙarfe?

Kayayyaki don ƙusa da haɓaka gashi

Abubuwan haɓaka gashi suna da kyau ga kusoshi. Bayan haka, mutum ba ya buƙatar zama mai wadatar zuci don ƙaddara: idan mutum yana da matsala da gashi, to, ƙusoshinsa ba su da kyau.

Madadin lafiya mai kyau don lalacewa gashi da ƙusoshin kullun ya ƙunshi, ban da hanyoyin kwaskwarima, a cikin abinci mai kyau. Ga misali samfurin samfura masu amfani don ƙusa da haɓaka gashi:

Ana buƙatar shi a cikin abinci don gashi saboda yawan bitamin A. Rashin ƙarfinsa yana haifar da ƙaddamar da faranti ƙusa, asarar gashi. Smallan ƙaramar dankalin turawa ya cika wannan rata.

Beta-carotene da bitamin C da ke ƙunshe alayyafo suna sa kusoshi da gashi cikin kyakkyawan yanayi.

Wannan nau'in legume ya ƙunshi sunadarai masu mahimmanci, biotin, baƙin ƙarfe ƙarfe, zinc

Tushen keratin ne, wanda yake haɓaka gashi da kayan ƙusa.

Suna da wadataccen abinci a cikin omega-3 mai kitse, biotin, da bitamin E. preventarshen yana hana gashin kai da kariya daga abubuwan gina jiki a matakin salula. Don tasiri, yana da kyau ku ci kwayoyi akai-akai.

Salatin Tuna tare da man zaitun shine kyakkyawan tsari na kayan abinci don rigakafi da dawo da maras kyau, fadowa da gashi da bakin ciki, fashe ƙusa. Zaɓuɓɓuka sune: kifin, kifi, sardine, mackerel, sauran abincin teku ...

Bitamin don gashi a cikin samfurori

Ba lallai ba ne a nemi bitamin don gashi a samfura na dogon lokaci. Hanyar da ke tattare da irin waɗannan abubuwan kwayoyin halitta a cikin yanayi suna da girma, ana sabunta su koyaushe, kuma tare da amfani mai amfani da waɗannan albarkatun ya isa ga kowa da kowa kuma koyaushe.

Don samar da kanku da bitamin da ke buƙatar gashi mai lafiya da ƙusoshin, an buƙaci kaɗan: kulawa ta waje da abinci mai gina jiki. An yi sa'a, ba kayan buƙata na ƙasashen waje ake buƙata don wannan dalilin ba, amma samfuran gabaɗayayyu ne.

• Carotene da bitamin A za su wadatar da kowane irin kayan lambu ko 'ya'yan itace da ke “canza launin” ta yanayi a launuka masu haske na kore-yellow-orange. Akwai da yawa daga cikin irin waɗannan kyautuka na halitta: kabewa, karas, barkono mai dadi, jimimin. Yawancin su ana adana su a cikin hunturu, saboda haka ana samun su a kowane lokaci na shekara.
• Vitamin E, ban da fa'idodi ga gashi da ƙusoshin, ana ɗaukarsa wani abu ne mai maimaita “sabuwa”. Cokali na man zaitun a kan komai a ciki zai ba (hankali ga mata!) Da kyakkyawar bayyanar, da kuma matashi na har abada.
• Vitamin B5 ya ƙunshi legumes, kabeji, bran, gyada.
• Ana samun Vitamin B6 (yana taimakawa yawan shan mai mai kyau) a cikin ƙwayoyin alkama da aka shuka, yisti, burodi, kabeji, dankali, karas, hatsi da ba a bayyana ba, da ayaba. Alade da hanta kuma suna jujjuya abincin B6.
• Vitamin B12 zai amfana da bushewar gashi. Ya ƙunshi kifin kifi, Tunawa, kifin salam, herring, zaituni.
• Ana ba da cikakken Vitamin C ta kayan lambu da 'ya'yan itatuwa na dangin Citrus.

Abubuwan da aka fi dacewa da gashi suna da kyau a cinye su a cikin haɗuwa daban-daban don a haɗa menu.

Mafi kyawun Girman Girma

Da yake magana game da lafiyayyen abinci, yana da kyau ban da shi wanda ba ya amfanuwa da jiki ko kayan jikin mutum. Wadannan sanannu ne saboda "cutarwa", amma har yanzu sanannu ne akan teburinmu suna da soyayyen, mai yaji da gishiri, mai kyama, abinci mai sauri. Abincin Soda yana kan jerin guda ɗaya.

Sauki mai sauƙi, amma mai daɗi da lafiyayyen jita-jita waɗanda aka shirya a yawancin samfurori iri ɗaya masu sauƙi da araha zasu zama kyakkyawan zaɓi don tallafawa gashi.

• Idan gashi ya dushe kuma bai yi girma ba, ƙara zinc a cikin abincin. Yalwa a cikin ruwan teku, cuku gida. Ganyen shayi, kayan lambu da kayan marmari na 'ya'yan itace suna dauke da antioxidants don hana tsufa gashi da launin toka. Jan karfe a cikin irin kabewa, kwayoyi, avocados za su sami sauqi daga irin wannan sabon abu mai daci kamar na dandruff.

• Don haɓaka na al'ada, gashi yana buƙatar isasshen adadin ruwa (kashi ɗaya na yau da kullum game da lita biyu), kayan lambu da mai kifi (man zaitun, mayukan omega-3 marasa gamsuwa).
• Abubuwan da ake buƙata na microelements sun ƙunshi: oatmeal, dankali, bishiyar asparagus, barkono, seleri - silicon, madara, samfuran-madara, kifin gwangwani, kyankyasai da hazelnuts - alli, koko, cakulan, gyada, kabewa, kabewa da sesame tsaba - zinc.
• Vitamin da samfuransu don ci gaban gashi an bayyana su daki-daki a sama. Bari mu tuna ta hanyar wakafi wannan rukunin mafi kyawun samfuran don haɓaka gashi: kayan lambu masu launin rawaya-kore da 'ya'yan itatuwa, zaituni da mai daga gare su, naman alade da kaji, hanta, hatsi da kayan ƙwari. Lallai hakika wadatacciyar wadata daga kyautar halitta - a ƙafafun mutum. Ya rage saura don karba ...

Ga duk mahimmancin abinci mai kyau, zaɓin da ya dace na samfurori don haɓaka gashi ba za a iya la'akari da su ba. Wasu lokuta matsalar tare da kusoshi na gashi yana da dalilai masu zurfi, kuma ana buƙatar haɗaɗɗun hanya. Kawai tattaunawa na kwararrun kwararru ne yakamata a irin waɗannan halayen su amsa duk tambayoyin.

Bit of ka'idar

Waɗanne irin abinci kuke buƙatar ci don samun ƙoshin lafiya na gashi, ƙima da haske? Trichologist na ƙungiyar kwararrun asibitin Cibiyar Kyakkyawar Gashi, Julia Romanova (Instagram: @ dr.yulia_romanova) tana da shekaru 9 na kwarewa da ke aiki tare da matsalolin trichological, marubuci ne na labaru, mai magana a taron kimiyya game da matsalolin trichology kuma yana shirye don bayyana wa masu karatu waɗanda samfuran suke da amfani. na gashi:

A gare ni, likita mai ilimin trichologist, tattaunawa game da halaye na cin abinci shine muhimmin ɓangare na tuntuɓar marasa lafiya tare da gunaguni na asarar gashi ko lalata. Kwayoyin gashi suna raba su da girma sosai. Ana buƙatar yawancin abubuwan gina jiki don kula da waɗannan matakan.

Babban ka'idar abinci mai gina jiki don lafiyar lafiyar curls shine bambancinsa da daidaitawa. Mahimmanci da kuma yawan adadin kuzari, da kuma yawan wasu abubuwan gina jiki masu mahimmanci. Da farko dai, don gina tsarin gashi, isasshen adadin furotin da amino acid mai dauke da amino acid ake bukata: cysteine ​​da methionine. Hanyoyin haɗin giciye ne tsakanin kwayoyin cysteine ​​(abubuwan disclaide bond) waɗanda ke samar da ƙarfin keratin, babban furotin. Abincinsa na yau da kullun ya kamata ya zama kimanin gram 1 a kilo 1 na nauyi. Wannan adadi na iya raguwa ko karuwa gwargwadon shekaru, aikin jiki da halayen kiwon lafiya.

Shuka da tushen furotin na dabbobi Ya kamata a haɗa shi cikin abinci a daidai daidai gwargwado. Mafi kyawun furotin daga madara da kifi, ya fi muni - daga nama (naman maroƙi, naman sa, turkey, kaji). Abincin shuka shine mai wadatar abubuwa da yawa masu amfani (bitamin, polyphenols, fiber), amma furotin daga tsire-tsire ana ɗaukar su da talauci.

Abubuwan Asarar Gashi

Nama (kuma ba almara ba, kamar yadda aka yi imani da shi) shine babban mai ba da baƙin ƙarfe. Rashin ingancinsa shine mafi yawan dalilin lalata, rashi da rashi, musamman a cikin mata. Lokacin da kake banbanta kayayyakin dabbobi daga abinci, yakamata kuyi la’akari da tsarin abincinku don isasshen furotin (soya, lentil, wake, leas, wake, kwayoyi, hatsi), baƙin ƙarfe da bitamin B12. Rashin ƙarancin su na iya ba da gudummawa ba kawai ga asara ba, amma launin gashi da bai kai ba.

Dole ne ya kasance cikin abinci da daban-daban na mai. Suna da hannu a cikin kwayar halittun steroid (daga cholesterol), don haka yana shafar sake zagayowar girma. Kifi mai ɗanɗi ba shine tushen tushen furotin ba kawai, har ma da mayukan Omega-3 mai kitse, bitamin A da D, waɗanda suke da mahimmanci ga fatar fata da gashi lafiya. Don rigakafin ta da magani, sau da yawa ya zama dole a haɗa kayan abinci tare da bitamin D a cikin abincin .. Likita yana zaɓin maganin warkewa, tunda sun dogara da abubuwan da ke cikin bitamin D a cikin jini kuma yana iya bambanta sosai.

Sauran hanyoyin samar da bitamin mai mai-narkewa na A da D: hanta, qwai, man shanu. Kuna iya samun bitamin A daga abincin tsirrai ta hanyar irinta - carotene. Ana samun yawancin carotene a cikin kayan lambu mai haske da 'ya'yan itace (karas, barkono, kabewa). Bitamin ƙungiyar B suna da mahimmanci ga haɓakar al'ada, wanda yisti mai giya mai siye ne mai hadaddun abubuwa.

Kifin Abinci - Wannan ba kawai furotin bane, har ma gano abubuwa masu mahimmanci don haɓaka gashi: jan ƙarfe, zinc, selenium, aidin. Amma bitamin C shine ɗayan manyan antioxidants da za'a iya samo daga tushen tsirrai (fure, 'ya'yan itaciyar citrus, sauerkraut, currants da buckthorn teku). Don yin wannan, yana da kyau a yi amfani da su sabo. Zafi har ma da dadewa na yankakken kayan lambu da 'ya'yan itatuwa tare da iska yana haifar da asarar bitamin C.

Yana da mahimmanci a fahimci cewa ana iya haifar da karancin abinci mai gina jiki ba kawai saboda ƙananan abincin su ba. Abubuwan da ke haifar da rashi yanayin na iya zama matsaloli tare da narkewar abinci ko karuwar buƙatar abinci mai gina jiki yayin daukar ciki, yin aiki mai ƙarfi na jiki. Rashin ƙarancin bitamin da ma'adanai suna ba da gudummawa ga shan sigari, barasa da shan magunguna (alal misali, hana hana haihuwa).

Kyakkyawan abinci mai mahimmanci yana da mahimmanci ga gashi mai lafiya. Koyaya, yana da mahimmanci a fahimci cewa bazai yuwu ba a cika kasawar da abinci guda. Ba a nufin saɓanin ƙwayoyin Multivitamin don magance raunin kasa (matakan kariya ne). Bugu da kari, akwai dalilai iri daban-daban na asarar su. Tsawo dan lokaci, bakin ciki da bakin ciki - wani lokaci don tattaunawa da kwararrun.

Ana iya samo samfuran abubuwa uku waɗanda ke haɓakawa da haɓaka haɓaka gashi a cikin bidiyon da ke gaba:

TOP mafi kyawun gashi da samfuran kyan fata

Idan mutum yana da yanayin tsinkayar asali ga asarar gashi, to duk wani mummunan yanayi a jiki, damuwa, ƙarancin abinci zai shafi yanayin su. Lokacin kulawa da gunaguni na asara, mai ilimin trichologist zai kula da bincike game da abincin.

Ga jerin samfuran gashi mafi amfani:

Nama. Wato, furotin dabba. Tsarin shine 90% na furotin, shine babban kayan gini. Nama ya ƙunshi jerin amino acid masu mahimmanci, wato, waɗanda ba a samar da su a jikinmu ba, za mu iya samun su kaɗai tare da abinci mai gina jiki. Babu wani soya ko wani furotin na kayan lambu wanda zai maye gurbin saitin amino acid daga nama. Bugu da ƙari, jan nama (naman sa, rago, naman alade) ya ƙunshi baƙin ƙarfe da bitamin B12, rashi wanda ke haifar da cutar rashin jini kuma wannan shine mafi yawan dalilin rashin gashi. Cutar cutar sankarau na haifar da rashin tabbas a jiki, ga bakin ciki, na bakin ciki, toshewa da bushewar sanduna, raguwar haɓaka da saurin dawowa bayan prolapse. Kayan kiwon kaji ya ƙunshi isasshen furotin (20 g da 100 g), amma ƙarfe kaɗan da bitamin B12. Haka kuma apples, buckwheat da pomegranate sune ƙarfe na shuka, wato ƙarfe wanda baya cikin aikin haemoglobin.

Kifi, abincin teku har ma da mahimman kayan abinci na kowane mutum (yi amfani da aƙalla sau 2-3 a mako). Hakanan sune tushen furotin, amma kuma omega-3 mai mai. Bã su da wata sanarwa anti-mai kumburi da sakamako na antioxidant. Tare da rashi na wannan abun, bushewa da barnar gashi, sashi na tukwici, an rage girman girma har ma da asara. Yin amfani da Omega-3 a cikin cuta mai narkewa na daskararru, daskararru mai narkewa, bushewar fata, ko akasin haka, samar da ƙwayoyin sebum yana da mahimmanci. Bugu da kari, tare da isasshen wadataccen abinci na bitamin da mai mai yawa, haɓakar gashin idanu da gashin ido suna inganta.

Kayayyakin da suke da amfani ga gashin kann suma sune kwai yolks. Asalinsu sune tushen biotin - wannan shine sinadarin bitamin H, tare da rashi karancinsa, tare kuma da samun bushewar sanduna. Bukatar yau da kullun don biotin shine 10 mcg. Yin amfani da kullun kwai yolks zai ba da gashi tare da baƙin ƙarfe, zinc, manganese, bitamin E, A, B.

Man zaren Shin tushen fitsari ne na kayan lambu, wanda yake wajibi ne don samar da tsinkayen gashi mai kyau, idan abincin mutum ya kasance mara kyau a mai, curls zai jima ko kuma daga baya ya rasa salon rayuwarsa, ya haskaka, tofin zai zama mafi rauni kuma mai kara, a hade, man zaren mai linzami shine sake zama mai siyar da Omega-3 mai kitse amma har da bitamin E, wanda yake shi ne mai guba.

Kayayyakin Gashi 6 masu Lafiya

Wataƙila kun tambayi kanku tambaya fiye da sau ɗaya: "Wane irin abinci ya kamata in ci don lafiya?". Yanzu zamuyi la'akari da duk samfuran da ke akwai da amfani. Babu buƙatar yin tunanin cewa samfurori don haɓaka suna da tsada ko rashin aiki. Ana iya siyan komai a shagon da yake kusa, kuma yanzu zaka ga hakan, bari mu fara.

1. Karas - yana da bitamin PP, K, A, C, B9, potassium. Hakanan yana da amfani ga fata da kusoshi. Karas yana kare kai daga bushewa da bushewa. Kuna iya yin masks daga karas, da tinctures, za su dawo da tsohuwar kyau ta kai. Idan kuka shafa ruwan karas a cikin kai, to sai a cire bushewar kai. Sanya karas a salads kuma ku ci daban, don haka zaku kula da lafiya kuma ku karfafa rigakafi.
2. Beetroot - samfurin abinci ne wanda ke da amfani da kaddarorin magani. Abun ya haɗa da bitamin na rukunin B, wanda ya wajaba don tafiyar matakai na sikeli. Beetroot yana kare dukkan gashi daga fadowa. Yana da kyau ku ci naman beets kamar sau biyu a mako don kula da lafiya tsawon shekaru. Beets sun ƙunshi retinol, yana taimakawa wajen yaƙar dandruff. Yi amfani da shamfu akan dandruff kuma ku ci beets, sakamakon zai zama mafi kyau. Retinol yana taimakawa sosai kuma yana hana kumburi akan fatar kan mutum.
3. Chicken qwai - dauke da sunadarai masu mahimmanci amino acid. Bitamin na rukuni B, E, K, PP, D, biotin, beta-carotene, choline an haɗa su. Kayan kwayayen aladu sune samfuri na lafiya da za ku ci kusan kowace rana. Yolks basu da lafiya, suna buƙatar cire su daga abinci, kawai sunadaran da ke buƙatar ci. Akwai kitse mai yawan dabbobi a cikin ƙoshin, kuma yana ƙaruwa da mummunan cholesterol a cikin jiki. Idan kun yi masks, to za a iya amfani da yolks sau 1-2 a wata, kuma ana iya amfani da furotin don abin rufe fuska sau 2-3 a wata.
4. Kifi mai ɗanɗano - yana dauke da amfani da abinci mai yawa. Kusan babu carbohydrates. Yawancin furotin da kitsen da ba a gamsu da su ba, suna da amfani ga kusoshi da fata. Bitamin A, B, E, waɗanda suke ɓangare na kifayen, suna ba ku damar dawo da ƙarfi da kyakkyawa. Ku ci kifi sau da yawa a mako. Hakanan za'a iya yin masks daga kifi, kuma suna da amfani. Sanya masks sau biyu a mako idan kuna da matsaloli, kuma sanya masakun don magance matsaloli sau 1-2 a wata.
5. Kwayoyi da tsaba - samun mai kitse mai lafiya (mai lafiya). Rage matakin mummunan cholesterol a jikin mu. Kusan duk sun ƙunshi bitamin E, ingantaccen sakamako akan tsarin haihuwa da na mace. Yawancin kwayoyi da tsaba suna dauke da bitamin na rukunin B, C, A da sauransu. Inganta yanayin dukkan gashi kuma ka kare su daga asara.
6. Kayayyakin madara - yana dauke da sinadarai da yawa, wannan lafiyar kuma ga hakora, kusoshi, kasusuwa. Amfanin a bayyane yake ga dukkanin kwayoyin. Ku ci kayan kiwo mai ƙarancin kitse, as wannan kitse ya cika, saboda asali ne daga dabbobi. Sunadarai masu amfani suna da amino acid masu mahimmanci. Cuku, gida, madara mai gasa, cuku, yogurt, kefir, yogurt, kirim mai tsami - madadin waɗannan samfuran kuma sun haɗa cikin menu na yau da kullun, kawai tare da ƙarancin mai mai, idan ba haka ba zaku cutar da jiki. Kuna iya sanya masks daga kayan kiwo.

Abubuwan cutarwa da masu ƙara abinci

• Samfuran Semif, "abinci mai sauri" masu cutarwa ne. A yayin aiwatar da shirye-shiryensu, abubuwa masu amfani da yawa suna ƙafe, kuma kaɗan kaɗan ya rage. Kuma idan ba su da abubuwan amfani, to, ba kwa buƙatar ku ci su.
• Gishiri - amfani a cikin matsakaici. Yawan gishiri yana hana shan bitamin. Minarancinsa shine cewa yana damun mucosa na ciki kuma yana iya tayar da abin da ke faruwa na gastritis ko rauni.
• Abubuwan ban shaye da shaye-shaye - haushi na ciki, acid mai cutarwa wani sashi ne, leaches alli daga kashin kasusuwa, yana lalata enamel haƙora, kuma metabolism ya rikice. Ruwan Soda kuma mara kyau ne ga duk gashin ku kuma yana ba da gudummawa ga asarar gashi. Rage ko rage ruwa mai fitowar ruwa.
• Kayan madara - ba duk mutane ba ne, amma wasu na iya haifar da rashin lafiyan halayen ciki da ƙaiƙayi na kai. A cikin madara da kayayyakin kiwo, da rashin alheri, ƙoshin mai kuma yana da illa. Ku ci kayayyakin kiwo mai ƙarancin mai, 0.5% shine mafi kyau duka, gaba ɗaya “madarar skim”, ita ma keɓe ta.
• Suga ba ta da alaƙa, amma gaskiya. A cikin adadin sukari mai yawa a jiki, mutum na iya samun matsalolin rashin lafiya, gami da fatar kan mutum. Sugar yana sa shi mai mai. Sha shayi ba tare da sukari ba. Kare ko yanke kan kayan leda, kek, kayan lemo, kayan lemo, cakulan, marmalades, da sauransu.

Duba lambar bidiyo mai taimako 2:

12) Sunadarai don haɓaka gashi mai lafiya

Gashin ku ya ƙunshi sunadarai. Sabili da haka, ba tare da ƙarin ado ba, ya bayyana sarai cewa wannan ɗayan mafi mahimmancin abinci ne na gashi. Sunadarai suna ƙarfafa ƙwayoyin gashi, taimaka maka rasa nauyi da gina tsoka.

Babban Kayan Abinci:

• Qwai
• Kwanaki
• Ganye, sabo kayan lambu
• Milk
• Tsoro
• Sprouted tsaba
• Hemp
• Man gyada
• Harshen Quinoa
• Lentils
• Kifi
• Lean kaji ko naman sa
• Yogurt na Girka

14) Kayan hadaddun gashi na Vitamin

Kamar yadda aka ambata a baya, abincin abinci ba komai bane illa cakuda bitamin da ma'adanai daban-daban daidai gwargwado.Yin amfani da hadadarai don haɓaka haɓakar gashi yana adana lokaci, saboda Ba kwa buƙatar kashe lokaci kuna tunani game da irin abincin da kuke buƙatar ku ci don haɓaka gashi mai arziki a cikin waɗannan abubuwan gina jiki. Tabbatar ka nemi shawarar gwani kafin a ci gaba da ɗimbin abincin.

Idan kun ci abinci daidai, gami da abinci mai kyau a cikin bitamin da ma'adinai a cikin abincinku, fitar da dogon gashi zai daina zama mafarki mai wuya a gare ku. Abinci yana haɓaka haɓakar gashi! An sauƙaƙa kulawar gashi idan kun canza salon rayuwarku, ko kuma abincinku.