Best futhi okubi zokutya ukwenzela impilo iinwele zakho

Kukho ezinye izinto ezichaphazela yemfuzo, ubudala, iihomoni, kusekho okunesondlo, nangaphezulu, kodwa ukulungiselela olufanelekileyo ekutyeni yenye yezinto ezimbalwa angenza ukulawula imeko iinwele. Ngapha koko, ukuba abakwazi kubuphepha olindelwe kubo, ubuya awufuni ukwenza isakhiwo nangakumbi, ukudle kutya engalunganga, akunjalo?

Ukutya ukutya ezityebileyo zizondlo, ungenza kuchaphazela ububanzi iinwele zenu, ukukhula kunye amathuba liqhuma.

1. namafutha Almond

ioli womamangile iqulethe isixa esikhulu izondlo, kuquka iproteni, amafutha esempilweni iivithamini ezithile ezinxulumene nempilo iinwele. Umxholo novithamini E nuts, apho abaphandi bathi, ingakumbi ichaphazela ukuxinana yabo isilungiseleli seglosi.

Kolunye uhlolisiso nyanga ezisibhozo amadoda wayelongeza vitamin E ekutyeni aye anda ukukhula iinwele ngama-42%. Nje icephe zeamangile inikeza phantse esithathwini ezimbini RDA for vitamin E. fat-enyibilikayo

2. Mandarins

inzuzo Mandarins iqulathe kwizinto ezimbini: inqanaba eliphezulu ivithamin C, nto leyo ibhexesha ukufunxeka yesinyithi ngawo umzimba, kunye _{novithamini-12,} nto leyo ekhuthaza ukukhula iinwele, ukunciphisa ukulahlekelwa yabo retards inkqubo yintlahla.

3. gooseberry

Indian gooseberry iziqhamo muncu. ixabiso layo ilele Antioxidants. Yena kumiselwe ngoogqirha Ayurvedic ulusu ukhanye iinwele. Indlela elula kuthenga amaqunube engumkhenkce, ndikufuna kubo, iziqwenga amancinci, ngoko ukongeza cocktail.

4. Spinach

Ukungabikho minerals esona sizathu sokuba iinwele iwela ngaphandle. Isipinatshi utyebile ngentsimbi iqulathe sebum, nto leyo yenza njengoko conditioner zendalo. Leaf umzimba eluhlaza kwakhona ibonelela omega-3-asidi, nemagnesium, potassium, calcium nesinyithi.

5. iyogurt Greek

iyogurt Greek sisityebi vitamin B _5, nto leyo ekhuthaza igazi kuqukuqela entlonzeni noboya nokukhula.

6. salmon

"Omega-3 ngandlela anti-ukudumba. Xi nga ku pfuna ukuba une ukudumba ebangela ilahleko iinwele ", - uthi wesikhumba uYakobi. Le into uqulathwe kwiimveliso zendalo ezifana salmon, ne mackerel. Omega-3 komeleza iinwele kwaye kwenza kube shiny nepeni. Iisalmon - ukutya esiza umzimba inkqubo insulin ngokukhawuleza.

7. Cinnamon

Le imveliso kuphucula kwegazi negazi, ezisa ioksijini kunye mzimba zoboya yakho. Afafaze le bulawu bungangobo emnandi kwi thowusti okanye yidibanise ikofu yakho okanye cereal.

8. Oatmeal

Oats izele nangesinyithi, ifayibha, zinc, fatty kubalulekile no-Omega-3 polyunsaturated okunamafutha acid (PUFAs), nto leyo ukukhuthaza ukukhula iinwele. Oku kwenza ukuba ezityebileyo yaye isempilweni.

9. kuvuthwa

Vitamin C lukhusela ubu iinwele kunye intshabalalo. In a kabini-iimfama, placebo-control isifundo, epapashwe kwi-Journal of eKliniki kunye zobuhle Dermatology, abaphengululi uvavanyo supplement ngomlomo equlethe vitamin C kwabasetyhini kunye olindelwe iinwele. Bafumanisa ukuba additive inegalelo "kakhulu ekukhuleni zabo ingxaki efanayo yabafazi." Nangona sisoloko sicinga leorenji njengoko yimvelaphi engcono ivithamin C, omnye iphakheji yeeavokhado abe nempembelelo enkulu.

10. Amaqanda

Amaqanda ziqulathe vitamin B, ebizwa biotin. Kuyanceda iinwele akhule kwaye kuqinise iinzipho krobo. Ukungabikho kwale vitamin kungakhokelela kwilahleko iinwele. Eminye yemithombo emihle biotin - neentyantyambo zeamangile, zeavokhado kunye nesalmon.

11. nembumba

Nesityu ngokupheleleyo protein, intsimbi, zinc, folic acid kunye biotin. Umzimba kufuneka folic acid ukubuyisela impilo iiseli ezibomvu ukuba unikeze entlonzeni unwele Igcwele oksijini.

12. oysters

Izinki yinto ezimbiwa kubalulekile exhasa impilo yabantu. Xa umzimba wakho akwanelanga lwesi sakhi, unokufumana ilahleko iinwele kunye ngeenkophe. Ungafumana i isitokhwe osisityebi zinc enyameni yenkomo, lobster kunye unonkala.

13. kwesibindi

Njengoko sele kukhankanyiwe, deficiency yentsimbi kungabangela ukulahlekelwa iinwele, ingakumbi amabhinqa. Iron igcwele isipinatshi, iimbotyi zesoya kunye neelentile. Le isibindi khangela ngaphantsi eziluncuthu, kodwa ukuba uthanda ukugonyamela, ngoko iinwele wakho uya kuzuza kuphela. Isibindi igcwele yentsimbi.

14. protein

Phawula indlela izihlunu zakho ziyayeka ukukhula, kwaye maxa wambi nkqu lincitshiswe xa azifumane protein ngokwaneleyo. Into enjalo ingenzeka na ngeenwele zakho. Ngaphandle ngokwaneleyo abakudlayo iinwele protein, enyanisweni, baqale lokuqhankqalaza, kwaye umntu sifumana ilahleko iyonke ngoboya. Kuyanconywa ukuba aquke ezityiwa inkuku, intlanzi, inyama yenkomo angamarhoqorhoqo okanye yehagu inkciyo.

15. Irhasi

Vitamin E yeyona antioxidant enamandla abakwaziyo ukufunxa ukukhanya UV umonakalo nokukhusela iiseli isikhumba eneneni. Kwakhona ibuyisela ulusu ezonakeleyo kufakwe entlonzeni. Irhasi - mthombo vitamin E.

16 no 17. neenkozo zepistasi, imbewu

Ngamandongo- uncedo ekulweni eyindoda ipateni zichetyiwe, njengoko ziqulathe biotin, kunye walnuts ziqulathe oyile ukuba kongeza elastin ngeenwele zakho. Ikhusela inwele breakage.

18. I namazambane sweet

Beta-carotene likhusela ngokuchaseneyo owomileyo iinwele, buthuntu kudaleke amadlala ze entlonzeni, ngokuququzelela imveliso yeoli elulwelo, ebizwa sebum. iziqhamo Orange kunye nemifuno kulo mzekelo iya kuba esingcono. Kuyanconywa ukuba aquke ezityiwa iikherothi, ithanga, melon, mango kunye neebhatata.

19. Halibut

Kunye yentsimbi elinye ezimbiwa ebalulekileyo yokugcina ukhanye iinwele yakho wemagniziyam. Turbot njengokuba ezinye iintlobo zentlanzi, iqulethe amanqanaba aphezulu wemagniziyam.

20. Mushrooms Shiitake

Ngokutsho kuphando oluqhutywe ngo-2012, ubhedu kunceda ukugcina umbala endalo iinwele. amakhowa Shiitake abazizityebi kwizimbiwa, kwakunye Ingca yolwandle kunye sesame iimbewu.

21. Peas

I-ertyisi iqulethe xi eliphezulu ivithamin B _9. Enye piala le mveliso iqulethe 1,114 microgram B ₉ phantse kathathu i RDA - 400 micrograms.

22 Spirulina

Nangona lamanani aphezulu ngobhedu ifumaneka osesibindini zezilwanyana ezahlukileyo, imali yayo omkhulu ifumaneka Spirulina. Olu hlobo ulwelwe blue-eluhlaza ngokwemvelo elwandle kunye namachibi ityuwa a sezulu.

23. ukufudumala

Isicatshulwa igwele uyafana intlaka kwaye ivumba ethile elibukhali. Ngokutsho USDA, kuba yinkokeli phakathi konke ukutya kwi-asidi folic. A imali encinci itheyibhile umphunga, malunga-4 grams, equlethe 100 mcg of folic acid okanye 25% ye-mali ngemihla kucetyiswa.

24. ikhaphetshu Bok choy

Dermatologists ezifunda ingxaki ilahleko iinwele, khangela kumanqanaba ferritin egazini. Ngoko ke ukuqinisekisa inqanaba yesinyithi emzimbeni wakho. Ukuba ukudla okuninzi zekhaphetshu Bok choy, leyo osisityebi yentsimbi, mhlawumbi kwakuya waqaphela utshintsho kwinqanaba ferritin.

25. Mercury

Amanqanaba aphezulu lesigidi kungabangela ukulahlekelwa iinwele. Umthetho oqhelekileyo kukuba elikhulu ubukhulu wentlanzi, xa ephezulu amazinga lesigidi kuyo. Hlala kude iintlanzi ezifana sword okanye tuna.

26 Aspartame

Esinye isizathu sokuba ukutya kuba esingcono. Le nangoku yokufakelwa, aspartame, ichukumisa ilahleko iinwele.

27. Sugar

Iproteni kubaluleke kakhulu iinwele kwaye uthintele nokufunxwa yayo iswekile. Hlala kude ukutya eziqulathe izixa eziphezulu iswekile.

28. Iimveliso ezenziwe ngomgubo emhlophe

isonka esimhlophe, nemiqhathane, ipasta kunye nezinye evuthiswe starch ukuqhubekekiswa iguqulelwa kwi iswekile, nto leyo ekhokelela olindelwe iinwele. Ngoko phezulu croissant udle ingqolowa yonke xa kunokwenzeka.

29 Alcohol

Utywala lihlisa inqanaba zinc emzimbeni wakho, nto leyo ezimbiwa kubalulekile kwimpilo iinwele kunye nokukhula zabo. Kwakhona dehydrates iinwele zenu, ngokuzenza zibe krobo ngakumbi.

30. Ukutya Fast

Uyadinga kutya yenza isikhumba sakho ezinamafutha. Njengoko pores bakho kucocwe, ukuze uqale ukulahleka iinwele.