Gashin mu yana girma kusan santimita 1 a wata, kuma mafi mahimmanci don haɓaka sabon lafiya da gashi mai ƙarfi shine bitamin da abubuwan gina jiki da muke samu daga abinci, in ji masana ilimin kimiyyar ilimin dabbobi. Abinci mai kyau yana taimakawa ƙarfafa gashi, hanawa har ma da rage yawan asarar gashi. Abin da samfuran lafiyar gashi suke da daraja a kowace rana, karanta labarinmu.
Abincin da ya fi dacewa ga gashi mai lafiya shine abinci mai narkewa a cikin alli da baƙin ƙarfe, kayan lambu masu yawa da ganyayyaki, ruwan teku da sauran hanyoyin samar da bitamin da ma'adanai.
A lokaci guda, likitoci suna ba da shawara tare da taka tsantsan don ɗaukar kayan abinci, waɗanda suka yi alkawalin cewa gashinku nan da nan zai yi kauri kuma zai yi girma da sauri. Yana yiwuwa za su iya ba da ainihin akasin hakan.
Gaskiyar ita ce a wasu yanayi, wuce haddi na wasu abubuwan gina jiki, irin su bitamin A, na iya haifar da asara gashi. Sabili da haka, masana sun ba da shawarar cewa, a duk lokacin da ya yiwu, ana samar da tsarin abincin gashi wanda duk abubuwan da suke buƙata suna kasancewa cikin wadataccen adadi kuma ba a ba da shi ga abincin abinci, amma ga ingantattun takaddun bitamin-ma'adinai tare da daidaita abin da ke ciki.
Abincin abinci don ƙarfafa gashi - samfuran amfani
Anan ga abinci guda 10 waɗanda sune tushen ingantaccen ƙarfafa ƙarfafa gashi.
Salmon da sauran kifin mai. Salmon ya cika tare da omega-3 polyunsaturated mai mai, wanda yake da mahimmanci don ƙoshin lafiya. Rashin kitse mai kitse na iya haifar da bushewar fatar, kuma gashi zai yi asara. Salmon shima kyakkyawan tushe ne na furotin. Yana da sinadaran bitamin B12 da baƙin ƙarfe, waɗanda kuma suke ciyar da gashi da ƙarfafa gashi. Idan kuna bin tsarin cin ganyayyaki, hada da cokali ɗaya ko biyu na flaxseed mai, tushen tushen tsirran mai, don ƙarfafa gashin ku.
Kayan lambu. Gashi mai lafiya yana buƙatar abubuwan da aka samo a cikin kore da kayan lambu. Don haka, alayyafo, broccoli da beets na ganye suna da wadataccen abinci sosai a cikin bitamin A da C, wanda jiki ke buƙatar samar da isasshen sebum, wanda ke aiki a matsayin yanayin yanayi na gashi. Kayan lambu masu duhu har ila yau suna taimakawa wajen samar da gashi da baƙin ƙarfe da alli.
Legends Wake, wake da lentil suma suna da matukar muhimmanci domin karfafa gashi. Ba wai kawai kyakkyawan tushen furotin bane, wanda ya zama dole don haɓaka gashi. Legumes suna da wadatar ƙarfe, zinc da biotin. Wani lokacin lalacewa da gushewar gashi ana haifar da shi ta hanyar rashin biotin. Masana ilimin abinci sun ba da shawarar cin kofuna uku na wake ko lentil kowane mako.
Kwayoyi. Kuna cin kwayoyi? Idan kuna son gashi mai ƙarfi da lafiya, kuna buƙatar cin shi akai-akai. Gwanin Brazil shine ɗayan mafi kyawun asalin halittar selenium, abu ne mai mahimmanci don ƙarfafa gashi da lafiyar fatar kan mutum. Gyada ya ƙunshi acid al-linolenic acid - ɗayan acid na omega-3 wanda ke inganta yanayin gashi. Akwai zinc da yawa a cikin cashews, pecans, da almon. Rashin zinc yawanci yakan haifar da asarar gashi. Abin da ya sa ya cancanci haɗawa da kwayoyi a cikin menu don ƙarfafa gashinku.
Kayan kaji. Kayan alade da naman alade turke kyakkyawan tushe ne na furotin don haɓaka gashi da ƙarfafawa. Tare da rashin furotin a cikin abinci, gashi yakan zama mai rauni da gajarta, kuma rashi mai ƙarfi na dindindin zai haifar da gashi ya zama mara nauyi da launi. Kayan kaji yana da mahimmanci a cikin hakan shine tushen ƙarfe tare da babban digiri na bioavailability, wanda jiki ke ɗauka sauƙin.
Qwai. Don ƙarfafa gashin ku, ba damuwa da waɗanne qwai kuke so - dafaffen ƙwaƙƙwararre, ƙanƙan mai laushi ko ƙwai-ƙwai. Qwai babban tushen furotin ne. Bugu da kari, suna dauke da sinadarai masu yawa da kuma bitamin B12 - mafi mahimmancin abubuwan gina jiki.
Duk hatsi Gurasar abinci da alkama mai cike da hatsi, wanda aka wadata ta da bitamin da ma'adanai, suna ba da gudummawa sosai don ƙarfafa gashi. Da farko dai, saboda mahimman abun ciki na zinc, baƙin ƙarfe da bitamin B.
Oysters An fi sanin su da magungunan asusuwa, amma ba wai kawai haɓaka sha'awar jima'i ba ne, har ma suna da haɓaka gashi da kyau. Babban asirin su shine zinc, ƙwaƙwalwar antioxidant. Idan baku da damar hada oysters a cikin menu na yau da kullun, kada ku firgita. Ana iya samun wadataccen adadin zinc ba kawai daga ƙwayaye da kwayoyi kaɗai ba, har ma daga naman sa da ƙananann matasa.
Kayayyakin madara. Milk da yogurt sune kyawawan tushe na alli, ma'adinai mai mahimmanci don haɓaka gashi da ƙarfafawa. Hakanan samfuran madara suna dauke da whey da casein, waɗanda suke da mahimmancin tushen furotin. Bugu da kari, yogurt ko cuku gida suna dacewa da abun ciye-ciye a ko'ina cikin rana. Kuna iya ƙara nutsan kwayoyi a garesu, wannan haɗuwa zata kawo gashinku sau biyu.
Karas. Karas suna da arziki sosai acikin bitamin A, wanda yake da matukar muhimmanci ga ƙoshin lafiya da hangen nesa mai kyau. Da zarar gashin ku ya fi kyau, da lafiyayyenku, mai laushi da kuzari zai kasance gashinku. Sabili da haka, jin kyauta don haɗa karas a cikin menu na yau da kullun, duka da kansa da kuma saladi.
Abincin don ƙarfafa gashi - ci gaba da daidaita
Idan ya zo ga samfurori don ƙarfafa gashi da kiyaye kyakkyawa, abu mafi mahimmanci shine bambancin su. Abincin da aka daidaita, wanda ya haɗa da furotin, 'ya'yan itace, kayan marmari, hatsi gaba ɗaya, ganyayen kifaye, kifin mai da kayayyakin kiwo, shine abinda ke sa gashinku ya kasance mai ƙarfi, kyakkyawa da lafiya, masana ilimin hakora ba a haɗa kai ba. Idan yawanci kuna ƙoƙarin yin faɗaɗa ƙarin fam tare da taimakon bayyanar abinci da iyakance jikinku ga kowane ɗayan waɗannan samfuran, wannan ba zai amfane ko ciki ko gashi ba. Abubuwan da ake amfani da su a cikin karamin kalori galibi suna buƙatar warewar wasu abubuwan abinci masu mahimmanci ga lafiya da ƙarfafa gashi. Misali, omega-3 mai kitse, zinc da bitamin A. A lokaci guda, gashi ba kawai yayi muni ba kuma ya zama abu mai kauri, mara launi, mara nauyi. Rashin cikakken bitamin da abubuwan da ake buƙata don gashi a koyaushe yana haifar da asarar gashi mai yawa.
Abubuwan rage cin abinci suna tasiri kan rayuwar rayuwar gashi. Rashin nauyi mai mahimmanci a cikin ɗan gajeren lokaci ya keta al'ada al'ada na maye gurbin gashi. Wata biyu zuwa uku bayan rasa nauyi, zaku iya lura cewa asarar gashi ya karu sosai. Wannan lamari ne na ɗan lokaci, amma don mayar da yanayin lafiya na gashi da ƙarfafa su za a iya yin shi tare da daidaitaccen abinci mai jituwa da kulawa mai kyau.
1. Protein don lafiyar gashi
Gashi yana kunshe da furotin. Saboda haka, yana da matukar muhimmanci a ci abinci - tushen furotin, to, curls za su yi kauri da ƙoshin lafiya, in ji Alyssa Ramsey, wakilin Kwalejin Abinci da Abincin Abinci. Tana ba da shawarar cewa ku haɗa da kullun kifi, kaji, naman sa, Legumesu, lentil, kwayoyi, tsaba, da kayan kiwo (yogurt yogurt da cuku na gida) akan menu.
4. Man Farin Omega-3 na Kiwan Lafiya
Karen Ansel, masanin abinci mai gina jiki kuma marubucin littafin "Kalanda Kalanda: Tsarin Tsarin Kayan Weight na watan. ” Musamman ma, omega-3 fats suna daskarar da fatar kan mutum da gashi, in ji wani masanin abinci mai gina jiki. Ansel ta ba da shawarar gami da nau'ikan kifaye masu ƙiba, gami da kifin kifi da kifi, a cikin menu. Idan ku ba masu fasa kifi bane, sayi abincin flax da tsaba na chia, mai canola da walnuts.
5. Zinc na gashi mai lafiya
Zinc yana da mahimmanci don ƙirƙirar keratin, babban ɓangaren gashi. Lokacin da ba ku sami isasshen zinc ba, gashinku ya bushe, mara nauyi, da garaje, in ji Ansel. Abun takaici, mata da yawa suna da karancin sinadarin zinc a cikin abincinsu, musamman idan basa cin naman ja. Saboda haka, masanin ya dage kan cin jan jan, kabewa da kabewa.
Abun takaici, mata da yawa suna da karancin sinadarin zinc a cikin abincinsu, musamman idan basa cin naman ja.
6. Vitamin A na gashi mai lafiya
Kuna son m gashi? Adana abinci mai-bitamin A a kan tebur da kuma a cikin firiji. "Yana taimaka fatar kan mutum ta toshe sebum da kuma kare gashi daga bushewa mai wuce kima," in ji Ramsey. Dankali mai laushi, mangoes, karas da kabewa sune babban zaɓi a wannan yanayin, in ji masanin.
Yayinda aka tura shelves na kantin tare da bitamin don gashi, Cording yana kira don tattaunawa tare da likita da farko. "Idan kun ci duk abincin da aka lissafa a sama, Ina tsammanin hakan ya isa ga kyakkyawan gashin gashi," in ji ta.
Kwanan nan, maganganun game da amfanin cin abincin da aka samu sun kasance sau da yawa a cikin manema labarai. Likita ne kawai ya tsara abincin, kuma ya wajaba a tsaurara masa tare da yadda za a maye gurbin wasu kayayyakin haramun. Hairarfin gashi mai ƙarfi yana dacewa da koyaushe kuma a koyaushe. Idan wani abu ya ɓace tare da curls, zaku iya ƙoƙarin mayar da gashi zuwa kyakkyawa tare da taimakon shawarwari masu sauƙi.
Bitamin da suke bukata don gashi:
- Bitamin B. Oteara haɓakar haɓakar gashi, sa su ƙarfi da kauri, rage yawan mai, rage nutsuwa da haske (hatsi, hatsi, kwayoyi, ƙwai, yisti na giya).
- Vitamin E. Yana wadatar da gashin gashi, yana warkar da gashi, yana kiyaye haskoki na ultraviolet, yana dawo da zub da jini na fatar jikin (kwayoyi, tsirrai, mai kayan lambu, ganyen kayan ganye, qwai).
- Vitamin A. Yana inganta tsarin gashi, yana sa su zama masu laushi da siliki. Dry da raba gashi (hanta, qwai, man shanu, cuku gida) zasu kawo fa'idodi na musamman. Kyakkyawan hanyoyin carotene: karas, buckthorn teku da apricots).
- Vitamin C - yana kunna jijiyoyin jini, yana haɓaka haɓakar gashi, yana haɓaka ƙwayar baƙin ƙarfe ('ya'yan itacen Citrus, Quince na Japan, rosehip, buckthorn teku, currant, kiwi).
Gano abubuwan:
- Magnesium - yana ba da tsaiko ga gashi. Ya ƙunshi sabo ne ganye, kwayoyi, bushe apricots.
- Sifikon - yana sa gashi ya zama mai karfi (cucumbersanuwa, zucchini, tushen albarkatu),
- Zinc - yana hana bayyanar launin toka da asarar gashi (tafarnuwa, albasa, kabeji),
- Selenium - yana kariya daga radadin zafin rana da sauran cutarwa (nama, madara, hatsin rai),
- Phosphorus - yana samar da gashi mai launi da haɓaka (kifi, wake),
- Kashi - Ya wajaba don tsarin gashi (samfuran kiwo, ganye, kayan lambu masu duhu).
- Iron - Yana ƙarfafa gashi, yana hana farkon launin toka (hanta, buckwheat, pomegranate),
- Sulfur - yana bayar da ƙarfi da haɓaka (kifi, hanta, tafarnuwa, legumes).
- Iodine - Yana ba da gashi lafiyayyen kallo, yana shiga cikin matakan metabolism (abincin teku, jumla, zakara),
- Jan karfe - Yana kare gashi daga tsufa (buckwheat, oat, sha'ir lu'ulu'u, apricots, kabewa),
- Amino Acid Tyrosine Har ila yau, ya zama dole don gashi, yana kare su daga farkon launin toka.
Manyan Kasuwancin Gashi 10.
- 1 Kifi da abincin teku - mai arziki a cikin phosphorus, zinc, aidin da kitsen mai lafiya.
- 2 Ganye da kayan lambu masu ganye suna dauke da sinadarai da yawa, magnesium, baƙin ƙarfe, bitamin C, A.
- 3 Kwayoyi da tsaba - mai mahimmancin tushen bitamin E da mayukan acid na polyunsaturated, sun ƙunshi zinc, selenium.
- 4 Ganyen hatsi (hatsi mai hatsi, hatsi, gurasa, burodi) - asalin tushen bitamin B
- 5 Bird - ya ƙunshi furotin mai sauƙin narkewa, ba tare da wanda gashi ya zama maras nauyi kuma mara launi. Bugu da kari, kaji yana da wadataccen ƙarfe, yana da mahimmanci ga jiki.
- 6 Qwai ne tushen furotin. Bugu da kari, suna dauke da mahimman bitamin na rukunin B.
- 7 Man kayan lambu suna ɗauke da acid na polyunsaturated da bitamin A, D, E.
- 8 Kayan lambu (karas, beets) - mai arziki a cikin bitamin na ƙungiyar B, bitamin A, da magnesium da potassium.
- 9 Kayan abinci na madara - tushen sinadarin alli, mai alhakin haɓaka gashi da ƙarfafawa
- 10 Legends - mai wadataccen ƙarfe, zinc da biotin, suna da alhakin ƙarfin gashi.
Magunguna na mutane don magance gashi
Domin gashi ya zama lafiya, a wasu halaye kawai gyaran abinci bai isa ba. A wannan yanayin, magungunan halitta zasu taimaka.
Don haɓaka mai aiki da kyakkyawa na gashi, Dr. Walker ya ba da shawarar shan lita 0.5 na ruwan 'ya'yan karas, leas da ruwan' ya'yan itacen alfalfa yau da kullun har tsawon wata guda.
Hanyar shiri: Mix sassan 9 na ruwan 'ya'yan karas wanda aka matse tare da sassan ruwan lemon guda huɗu tare da ƙara sassa 3 ruwan' ya'yan itacen alfalfa ga wannan giyar.
Idan ba za ku iya yin irin wannan abun da ke ciki ba, ba laifi! Ana iya maye gurbin sa tare da mafi sauki hadaddiyar giyar. Ruwan kabewa-kokwamba zai taimaka wajen dawo da ƙarfin gashi kuma ya haskaka, da haɓaka haɓaka. Ana ɗaukar ruwan 'ya'yan itace a cikin rabo na 1: 1.
Tare da asarar gashi mai tsanani, mai ilimin gargajiyar Rim Akhmetov ya ba da shawarar yin amfani da wannan girke-girke: zuba kofuna waɗanda 2 na hatsi tare da kofuna waɗanda 6 na tafasasshen madara. Tafasa na minti 2 a kan zafi kadan da sanyi. Auki sau 3 a rana don gilashin 1 na wata daya. Bayan wata daya, maimaita hanya.
Teburin da ke ƙasa ya tattauna abubuwan da ke haifar da wasu matsalolin gashi.
