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Keratinocyte ndi khungu la epidermal lomwe limapanga keratin. Amapereka mphamvu yosinthira tsitsi, khungu, misomali ndi enamel ya mano. Munkhaniyi, tikulemba za zakudya zabwino kwambiri za keratin za tsitsi.
Kodi ma keratinocyte amapereka bwanji mphamvu? Izi zimatulutsa chingwe cholimba, chokhala ngati mapiko atatu a helix chotchedwa keratin chomwe chimakhala choyambirira cha tsitsi, khungu, misomali ndi enamel ya mano.
Aliyense, abambo ndi amai amafuna kuti tsitsi lawo liwoneke lonyezimira komanso lamphamvu. Koma, chifukwa cha kuipitsa kwambiri ndi dothi, kumakhala kosatheka kusamalira tsitsi lanu lomwe limapangitsa kuti pamapeto pake liwoneke louma, lazizungu komanso losasangalatsa.
Chifukwa chake, keratin imafunika kudyetsedwa nthawi zonse ndi mavitamini ndi michere kuti tsitsi lanu liwoneke lolimba.
Nawo mndandanda wazakudya zaku India zatsitsi labwino.
1. Zakudya Zamapuloteni
2. Zakudya zomwe zili ndi Sulfa
3. Zakudya Zolemera Mu Vitamini A
4. Zakudya Zamtundu wa Biotin
5. Zakudya Zakudya Zachitsulo
6. B Mavitamini
7. Vitamini C
8. Vitamini E
9. Omega 3 Fatty Acids
10. Zakudya zokhala ndi nthaka
1. Zakudya Zamapuloteni
Kudya zakudya zokhala ndi zomanga thupi zambiri kumapatsa thupi ma amino acid omwe amafunikira kupanga keratin. Nsomba, nkhuku, nyama yofiira, mazira, nkhumba, yogurt ndi mkaka zonse zimakhala ndi zomanga thupi zambiri. Mapuloteni omwe amapangidwa ndi mbewu ndi nyemba, quinoa, mtedza wa mtedza, mtedza, ndi zina zambiri.
Pitirizani kudya zakudya zokhala ndi mapuloteni ambiri chifukwa zimathandiza kuti tsitsi lanu likhale lolimba komanso kuti likhale ndi thanzi lamtima. Khalani ndi zakudya zamapuloteni izi kuti zithandizire thupi lanu ndi ma amino acid ofunikira omwe amalimbikitsa kupanga keratin.
2. Zakudya zomwe zili ndi Sulfa
Amino acid ndiye zomanga zomanga thupi ndipo monga keratin, izi zimapangidwa ndi amino acid omwe ali ndi sulufule omwe amayandikira limodzi kuti apange maunyolo olimba. Zakudya zomwe zimayambitsa sulufule ndi nyama, mazira, nyemba, anyezi, kale, mphukira ku Brussels ndi katsitsumzukwa.
3. Zakudya Zolemera Mu Vitamini A
Vitamini A amafunika pakupanga keratin ndipo zakudya zomwe zili ndi vitamini A wambiri ndi masamba monga mbatata, dzungu, kaloti wosaphika, sikwashi ya butternut, cantaloupe ndi zipatso za lalanje. Komanso, sipinachi, kale ndi makola odzaza mavitamini A. Ngati mukukumana ndi mavuto owawa tsitsi, imwani msuzi wa karoti tsiku lililonse chifukwa zimathandiza kuti tsitsi lanu likule msanga. Vitamini A amafunikanso pakukula kwa khungu lililonse ndipo amathandizira khungu pakupanga mafuta achilengedwe a sebum omwe amasunga mizu kukhala yathanzi polimbikitsa kukula kwa tsitsi.
4. Zakudya Zamtundu wa Biotin
Biotin ndikofunikira kusungunula ma amino acid omwe amapanga keratin. Magwero abwino a biotin ndi monga nyemba, mtedza, kolifulawa, njere zonse, bowa, yolks dzira yophika. Biotin imasungunuka ndi madzi yomwe imatha kutayika mukamaphika ngati ingakhudzidwe ndi madzi, makamaka ikatentha. Biotin imafunika pakukula kwamaselo ndipo imakhala ndi gawo lalikulu pakupanga amino acid omwe amafunikira pakukula kwa tsitsi.
5. Zakudya Zakudya Zachitsulo
Iron imathandiza maselo ofiira ofunikira kunyamula mpweya kuzitsulo za tsitsi lanu komanso kumatumba ena. Mapuloteni a nyama monga nkhuku, nkhanu, nkhumba, bakha, nkhukundembo, ng'ombe yowonda, mwanawankhosa ndi mazira zimapereka chitsulo chomwe chimagwira thupi mosavuta. Zakudya zazomera ndizopezekanso pazitsulo monga nyemba, soya, tofu, mphodza, sipinachi ndi masamba ena obiriwira obiriwira. Thupi lanu likakhala lopanda chitsulo, michere ndi mpweya sizimatumizidwa kumizeremizere ndi mizu yomwe imatha kuletsa kukula kwa tsitsi ndikupangitsa chingwe chanu kufooka.
6. B Mavitamini
Mavitamini a B amalimbikitsa kupanga maselo ofiira ofiira, omwe amatenga mpweya ndi michere m'matumbo anu ndi pamutu panu ndikuthandizira pakukula kwa tsitsi. Zakudya zokhala ndi vitamini B6 ndi vitamini B12 ndi nsomba zamtchire, nkhono, nsomba, mbatata zoyera, mphodza, nthochi, ng'ombe yowonda, tirigu wathunthu, broccoli, chala chachikazi, mawere a nkhuku, sipinachi.
7. Vitamini C
Vitamini C amafunika ndi thupi kuti apange collagen, kulimbitsa chitetezo cha mthupi komanso kuyamwa kwachitsulo. Vitamini C imatulutsa collagen yomwe imapangitsa ma capillaries kulumikizana ndi shafts awo, motero kuwonetsetsa kuti pali zakudya zopatsa thanzi ndikuthandizira kukula kwatsitsi msanga. Mutha kukhala ndi zipatso za zipatso kapena kudzipangira kapu ya mandimu kapena nimbu paani.
8. Vitamini E
Vitamini E imathandizira kuyenda kwa magazi komwe kumathandiza kuti ma follicles azigwira bwino ntchito ndipo motero amalimbikitsa kukula kwa tsitsi. Vitamini E imasunga pH mulingo woyenera womwe ukadutsa ungatseke ma follicles atsitsi. Chimodzi mwazinthu zabwino kwambiri za vitamini E ndi ma almond ndi mafuta amondi amabwera ma avocado omwe ali ndi mafuta ambiri amtundu wa monounsaturated.
9. Omega 3 Fatty Acids
Omega 3 fatty acids amadyetsa tsitsi lanu ndikulisunga. Maamondi, mtedza, ndi nsomba ndizambiri mu omega 3 fatty acids. Ngakhale nthanga ndimtundu wa omega 3 fatty acids womwe umapatsa mafuta ofunikira tsitsi.
10. Zakudya zokhala ndi nthaka
Zinc ndi mchere wina womwe umathandizira kukula kwa tsitsi ndi minofu ndikukonzanso. Zimathandizanso kukhala ndi zotupa zamafuta zomwe zimazungulira ma follicles atsitsi. Zakudya zodzaza ndi zinc ndi oyisitara, nkhanu, Turkey, nyama yankhumba, mafuta a chiponde, nandolo ndi nyongolosi ya tirigu.
Musayembekezere kuti kudya zakudya za keratin kukupatsani zotsatira nthawi yomweyo. Chakudya chomwe mumadya tsopano chimakhudza kukula kwa keratin yatsopano ndipo zimatenga miyezi 6 mpaka 12 kuti tsitsi lanu liwonetse zotsatira.
Gawani nkhaniyi!
Ngati mumakonda kuwerenga nkhaniyi, mugawireni achibale anu.
Zakudya 6 Zomwe Mungaphatikizepo Zakudya Zanu Zamasiku Onse Monsoon Kuti Mukhale Aumoyo
