Tsopano mutha kukhulupirira kuti tsitsi lathanzi limachokera ku shampu yomwe mumagwiritsa ntchito, kuchuluka kwa malo opangira tsitsi omwe mumagwiritsa ntchito, ndi zinthu zina zomwe mumapaka pamutu. Ngakhale izi zimathandiza, kwenikweni, tsitsi lathanzi ndizomwe zimachitika pa moyo wanu komanso thanzi lanu, ndi zakudya zomwe zimathandizira kwambiri! Palibe kukana kuti majini amatenga gawo lalikulu pa thanzi la tsitsi lanu ndi kapangidwe kake, monganso kupsinjika. Komabe, ndi zakudya zoyenera, mutha kulimbana ndi zofooka izi, ndipo tsitsi lanu limawoneka lonyezimira, lonenepa komanso lowala mwachilengedwe. Kuti tichite izi, choyamba tiyeni timvetsetse sayansi ya zakudya za tsitsi.
imodzi. Zakudya zodyera tsitsi labwino
awiri. Zakudya zofunikira patsitsi lathanzi
3. Chakudya chopewera tsitsi labwino
Zinayi. Zakudya zogwiritsidwa ntchito pamutu
5. Maphikidwe a tsitsi labwino
6. Mafunso Okhudza Tsitsi Lathanzi
7. Ndi mapuloteni ati omwe ali abwino kwa tsitsi labwino komanso makulidwe?
8. Kodi munthu angawone bwanji ngati tsitsi likufunika zomanga thupi?
9 . Kodi ndingawonjezere tsitsi ndikadya maamondi?
10. Kodi zowonjezera zowonjezera zimapindulitsa?
khumi ndi chimodzi. Ndi zakudya ziti za ayurvedic kapena zitsamba zomwe zili zabwino kwa tsitsi?
Zakudya zodyera tsitsi labwino
Thanzi la tsitsi limagwirizana kwambiri ndi zomwe zili pansi pamutu, ngakhale kuti pamapeto pake zimasonyeza zomwe zili pamwamba! Mbali ya 'moyo' ya tsitsi imayikidwa mu follicle, ndipo mofanana ndi ziwalo zina, zimapeza zakudya kuchokera ku chakudya ndi magazi. Chifukwa chake ngati mukupeza kuti mulibe michere, mudzapeza tsitsi lanu nthawi yomweyo likuwoneka lopanda pake, lopanda pake komanso lopyapyala. Ndiyetu n’zosadabwitsa kuti amayi apakati, anthu omwe ali ndi PCOS, amayi ongobadwa kumene, omwe ali ndi vuto la chithokomiro komanso matenda a mahomoni, onse amavutika ndi kutha kwa tsitsi ndi kuwonongeka kwa tsitsi. Zakudya zowonongeka ndi anorexia zingayambitsenso izi. Ndiye muyenera kudya chiyani kwenikweni, kuti mutsimikizire kuti thupi lanu likupeza zomanga thupi zonse zofunika kuti tsitsi likhale labwino?
Zakudya zofunikira patsitsi lathanzi
1) Mapuloteni
Mapuloteni ndizomwe zimamanga tsitsi lathanzi. Tsitsi lokha limapangidwa ndi puloteni yotchedwa keratin, ndipo nthawi zambiri imachotsedwa ndi masitayelo atsiku ndi tsiku, kuipitsa komanso kupsinjika. Palibe njira ziwiri za izi, muyenera kuwonjezera kuchuluka kwa mapuloteni muzakudya zanu, kuti muwonetsetse kuti tsitsi lanu likupeza gawo la TLC. N’chifukwa chiyani mapuloteni ndi ofunika kwambiri? Chifukwa ndikofunikira kugwirizanitsa tsitsi lililonse! Chifukwa chake ngati mukupeza kuchuluka kwa izi muzakudya zanu, mutha kukhala ndi tsitsi lofooka, lopunduka komanso lopunduka. Izi zimatha kupangitsa kuti tsitsi liwonongeke komanso kumera msanga. Kudya zakudya zokhala ndi mkaka wambiri - tchizi, tchizi, ghee, yogurt - komanso mazira, nkhuku, nyemba, mphodza, nyemba zobiriwira ndi soya wochepa, zidzatsimikizira kuti mumapeza mlingo wokwanira wa mapuloteni kuti musunge keratin yanu. milingo yokhazikika komanso tsitsi lanu mumayendedwe azombo.
2) Omega 3 mafuta acids
Omega 3 fatty acids ndi ofunikira kuti khungu lanu ndi tsitsi lanu lisaume, kuchepetsa kutupa (komwe ndi chifukwa chachikulu cha kutayika tsitsi) ndikulimbikitsa kukula kwa tsitsi. Kumeta tsitsi kwa amuna ndi kutayika kwa tsitsi mwa amayi nthawi zambiri kumalumikizidwa ndi kukana insulini, zomwe zimachitika chifukwa cha kuchepa kwa Omega 3. Ndiye ndi zakudya ziti zomwe muyenera kudya kuti izi sizichitika? Yesani salimoni - ndi imodzi mwamagwero abwino kwambiri. Nsomba zina monga mackerel ndi sardines ndizomwe mungachite. Kuphatikiza pa thanzi la tsitsi, Omega 3 fatty acids amathandizanso kulimbikitsa mafupa, mafupa ndi khungu lanu kukhala lolimba. Odyera zamasamba, mutha kupeza mlingo wanu wa tsiku ndi tsiku wa Omega 3 kuchokera ku ma avocados, flaxseeds, mafuta a azitona ndi walnuts, omwe ndi ena mwa magwero amphamvu a michere imeneyi.
3) Mavitamini
Mavitamini ndiwo njira yamoyo yazakudya zathupi lanu, komanso tsitsi lanu. Vitamini C iyenera kudyedwa kuti muchepetse ma radicals aulere ndikusunga milingo ya collagen m'mitsempha yatsitsi, kuonetsetsa kuti tsitsi limakhala lopanda kusweka. Komanso ndi antioxidant ndipo imateteza maselo opezeka pakhungu. Idyani zipatso zowolowa manja monga magwava, sitiroberi, kiwi ndi malalanje.Vitamini A, yomwe imachokera ku beta carotene, imathandiza kusunga sheath yotetezera kuzungulira tsitsi, komanso kupanga sebum yomwe imapangitsa kuti khungu lanu lisaume. Mbatata, kaloti, sikwashi ndi masamba obiriwira ndi zakudya zokhala ndi Vitamini A. Chiwindi cha nyama ndi gwero linanso lalikulu la michere yofunika imeneyi.
Tili mkati, sitingaiwale Mavitamini a B - mwina ofunikira kwambiri pa thanzi la tsitsi ndi khungu! Mavitamini B1 (thiamin), B2 (riboflavin) ndi B5 (pantothenic acid) ndi abwino kwa tsitsi kusinthasintha, mphamvu ndi thanzi lonse. Biotin kapena Vitamini B7 ndiyofunikira makamaka pakukula kwa tsitsi, pomwe kuchepa kwa folic acid kumatha kuyambitsa imvi msanga. Ngakhale mankhwala ambiri am'mutu monga ma shampoos ndi zowongolera amati ali ndi biotin, palibe umboni wotsimikizika kuti izi zitha kulowetsedwa kudzera mutsitsi, ndiye muyenera kumeza. Pa mlingo wanu wa Mavitamini B, idyani mazira (osasiya yolks - ndi kumene zakudya zambiri zimachokera), nyemba, nsomba zatsopano zosiyanasiyana, oatmeal, yoghurt ndi nkhuku zaulere ndi Turkey.
Pomaliza, musasiye Vitamini E, yomwe imasunga ma cell ndikuteteza ku ukalamba. Ma almond ndi mafuta a azitona ndi zina mwazakudya zomwe muyenera kudya kuti muchepetse kuchuluka kwa Vitamini E. Ngati simungathe kukwaniritsa zosowa zanu za tsiku ndi tsiku za vitamini, ndibwino kuti mudzipezereko zowonjezera mavitamini mutakambirana ndi trichologist wanu.
4) Zinc ndi selenium
Zinc ndi selenium ndi ziwiri zomwe zimanyalanyazidwa, koma ndizofunikira kwambiri pa thanzi la tsitsi. Michere iyi imathandizira kukula kwa tsitsi, ndikuwonetsetsanso kuti thanzi la m'mutu limasungidwa. Zinc ndiyofunikira pakulinganiza mahomoni anu, komanso pakupanga kwa RNA ndi DNA, zomwe zimakhudza kapangidwe ka tsitsi ndi makulidwe ake. Selenium ndi chinthu chotsatira chomwe chimateteza minofu ya scalp ku okosijeni. Kusakwanira kofanana ndi kukula kwa tsitsi! Oyster ndi gwero lodabwitsa la zinc, monganso shrimps, mussels, ng'ombe, chimanga cholimba monga oatmeal, nyemba ndi mazira. Selenium imapezeka mu bowa, nthanga za mpendadzuwa, mtedza wa brazil, mpunga wa bulauni, rye wambewu ndi nkhanu.
5) Chitsulo ndi silika
Iron ndi silica ndizofunikira kwambiri pa thanzi la tsitsi, zikhadabo ndi khungu. Thupi limafunikira chitsulo chosachepera 18 mg patsiku kuti tsitsi lizikula komanso kuti likhale lolimba. Silika kumbali ina, ndiyofunikira pakuyamwa kwa mavitamini omwe mumadya. Chifukwa chake ngakhale mukudya zakudya zathanzi zambiri, koma osapeza zomwe mumafunikira tsiku lililonse la silica, ndizochepa kwambiri. Zakudya zokhala ndi silika zimaphatikizapo mphukira za nyemba, nkhaka ndi tsabola wofiira. Chitsulo kumbali ina, chimapezeka muzakudya monga tofu, masamba (inde, ndizofunikiradi tsitsi!)
6) Madzi achilengedwe ndi timadziti
Pamene muli nazo, musaiwale kuwonjezera madzi muzakudya zanu. Izi zimapangitsa kuti thupi likhale lopanda madzi. Madzi a kokonati amakhala ndi ma electrolyte, omwe amathandiza kusuntha zakudya m'maselo athu onse, kuphatikizapo ma cell follicle atsitsi. Kumwa supuni ya tiyi ya mafuta a kokonati ozizira tsiku lililonse kulinso ndi mapindu a Vitamini E ndi K pa thanzi la mutu. Madzi a nkhaka omwe angosiyidwa kumene amakhala ndi flavanoids, antioxidants ndi beta carotene, omwe amateteza zipolopolo za tsitsi. Kiwi smoothie ndi yabwino kupititsa patsogolo chitetezo cha tsitsi ndikuchepetsa kugwa kwa tsitsi. Kumwa coriander kapena tiyi / kulowetsedwa kumene kumalepheretsa kusowa kwachitsulo, kumachotsa poizoni m'magazi, kumachepetsa nkhawa komanso kumakhala ndi mkuwa wambiri. Tiyi ya sinamoni kapena sinamoni yophikidwa kumene m'madzi ilinso ndi zabwino zambiri za antioxidant. Inde, mutha kumwanso zipatso zilizonse kapena zamasamba zomwe zili zabwino kutsitsi - sitiroberi kapena kaloti mwachitsanzo - ndikumwa.Chakudya chopewera tsitsi labwino
Ngakhale pali zakudya zina ndi zakudya zomwe timalimbikitsa kuti aliyense azidya kuti akhale ndi thanzi labwino la tsitsi, palinso ena omwe alibe, omwe angawononge kwambiri kuposa zabwino. Shuga ndi zotsekemera zopangira (zodabwitsa, zodabwitsa!) Pamwamba pa mndandanda, makamaka chifukwa izi zimalepheretsa kuyamwa kwa mapuloteni, omwe ndi ofunika kwambiri pa thanzi la tsitsi. Sankhani magwero achilengedwe a shuga m'malo mwake - zipatso kapena ngakhale kapu ya madzi a nzimbe. Pamene tikukamba za nkhaniyi, zakudya zoyera zowuma zimakhala ndi zotsatira zofanana. Choncho mikate yoyera ndi pasitala zilinso pawindo. Mowa ndi wotsatira pamndandanda. Izi zimachepetsa madzi m'thupi lanu, khungu ndi tsitsi, zomwe zimapangitsa kuti zokhoma zanu ziume komanso zolimba. Komanso, zimachepetsa kuchuluka kwa zinc m'thupi lanu, kotero mudzafuna kuzichotsa. Mchere umafunikanso kumwedwa pang'onopang'ono. Nthawi zina, sitizindikira kuchuluka kwa zomwe tili nazo - koma sodium yochulukirapo imalumikizidwa ndi kuchuluka kwa tsitsi. Zakudya zamafuta monga zokazinga, pakodas ndi ma popcorn ndi olakwa makamaka pa izi (osatchula ma calories omwe amabwera nawo!), Ndiye kuti ndibwino kuti musadye. Siyani kusuta, ndi kugona kwa maola asanu ndi atatu.
Zakudya zogwiritsidwa ntchito pamutu
Ngakhale masitepe onsewa amawonetsetsa kuti tsitsi lanu limadyetsedwa kuchokera muzu, palibe vuto kuwonjezera zakudya zingapo pamutu kuti mukonzekere mane anu. Mayonesi sangakhale bwino m'chiuno mwako, koma akagwiritsidwa ntchito ku tsitsi, amathandiza kuti frizz ndi youma zisawonongeke. Inde honey. Sankhani tsitsi lotentha la azitona kapena mafuta a kokonati ndikusisita pamutu ngati kuli kotheka, kuchotsa kuuma kwa scalp. Kwa ma tresses onyezimira, viniga wa apulo cider ndiabwino pakutsuka komaliza. Mukamaliza shampu, kukonza ndikutsuka tsitsi lanu ndi madzi, tsukani komaliza ndi chinthu chamatsenga ichi kuti muwoneke bwino. Ngati tsitsi lanu liri lamafuta kwambiri kapena lamafuta, kupaka chimanga mumizu kumathandizira kuthetsa vutoli. Mazira, olemera mu mapuloteni ndi biotin, amathandizira akagwiritsidwa ntchito ngati chigoba cha tsitsi ndikusiya kwa mphindi 15-20. Yoghurt ndi buttermilk ndi njira zabwino zosinthira tsitsi, kusiya kusweka komanso kumanga tsitsi.
Maphikidwe a tsitsi labwino
Yesani maphikidwe osavuta awa am'mawa, nkhomaliro ndi chakudya chamadzulo kamodzi pa sabata kuti mukhale ndi maloko athanzi.
Hummus ndi mazira ophikidwa pa toast
Zosakaniza: 4 ang'onoang'ono kapena 2 zidutswa zazikulu za mkate wambiri; ½ kapu ya hummus; 4 mazira
Njira:
1) Sakanizani mkate ndikufalitsa hummus watsopano wothira mafuta a azitona pagawo lililonse.
2) Thirani mazira, ndipo nthawi yomweyo ndikukonzani pang'onopang'ono pamwamba pa chidutswa chilichonse cha mkate (mutha kugwiritsa ntchito magawo awiri pagawo ngati mukugwiritsa ntchito magawo akuluakulu).
3) Kuwaza ndi zitsamba zodulidwa bwino monga timbewu tonunkhira ndi rosemary, zomwe zilinso ndi michere yomwe imapindulitsa ku thanzi la tsitsi. Ngati mazira osakazidwa ndi ovuta kupanga, mukhoza kuwawiritsa ndi kuwadula bwino mazirawo ndi kuwayika pamwamba.
Karoti ndi msuzi wofiira wa lenti
Zosakaniza: 2 tsp mbewu za chitowe; 2 tbsp mafuta a maolivi kapena ghee; 600 g kaloti grated; 150 g nyemba zobiriwira; 1 l madzi a masamba; 120 ml ya mkaka
Njira:
1) Mu poto lalikulu, tenthetsani mbewu za chitowe kwa mphindi imodzi, kenaka chotsani theka la mbewu ndikuyika pambali.
2) Kenaka mu poto, onjezerani mafuta, kaloti wonyezimira, mphodza zofiira, katundu ndi mkaka, ndikubweretsa kwa chithupsa. Lolani izi zizizira pamoto wochepa kwa mphindi 20 kapena mpaka mphodza zitaphikidwa bwino.
3) Thirani chosakaniza ichi mumtsuko wopangira chakudya ndikuchisiya chizungulire mpaka chikhale chofanana ndi supu.
4) Kongoletsani ndi chidole cha yoghurt. Kuti mudye chakudya chokoma, supu ya ku India imeneyi imayendanso bwino mukasakaniza ndi mpunga.
Saladi ya salmon
Zosakaniza: ½ nsomba ya nsomba; ¼ kapu diced chitumbuwa tomato; 2 odulidwa anyezi wofiira; ½ chikho cha masamba aliwonse omwe mungasankhe (sipinachi kapena kale), 1 tbsp katsabola watsopano wodulidwa; Supuni 1 vinyo wosasa wa basamu; 1 tbsp mafuta a maolivi; tsabola wofiira; mchere wambiri
Njira:
1) Grill ndiyeno kuziziritsa nsomba, ndiye kuchotsa khungu ndi mafupa.
2) Dulani tiziduswa tating'ono ndikuyika mu mbale. Kwa izi, onjezerani tomato, sipinachi / kale, anyezi ndi kuponya.
3) Sakanizani katsabola, viniga, mafuta a azitona, mchere ndi tsabola ndikuponyanso.
4) Refrigerate kwa ola limodzi ndikutumikira.
Mafunso Okhudza Tsitsi Lathanzi
Q
Ndi mapuloteni ati omwe ali abwino kwa tsitsi labwino komanso makulidwe?
KWA Mapuloteni opangidwa kapena opangidwa ndi ulusi amafunika kupangidwira tsitsi labwino komanso makulidwe. Izi zimalimbikitsidwa ndi amino acid, omwe amapezeka m'mapuloteni a zomera ndi nyama yowonda.
Kodi munthu angawone bwanji ngati tsitsi likufunika zomanga thupi?
KWA Ngati muli ndi tsitsi lophwanyika lomwe limasweka mosavuta, ndi chizindikiro chodziwikiratu kuti tsitsi lanu likufunika mapuloteni. Apo ayi yesani nsonga yosavuta iyi. Tengani tsitsi, linyowetsani ndikulitambasula. Ngati tsitsi likubwerera, muli bwino. Ngati tsitsi lanu limatambasula kwambiri kenako ndikusweka, likufunika mapuloteni.
Kodi ndingawonjezere tsitsi ndikadya maamondi?
KWA Kudya ma amondi oviikidwa, osati aawisi, ndi abwino kwa tsitsi, popeza ali ndi pafupifupi zakudya zonse zomwe tsitsi lanu limafunikira - ulusi, mapuloteni, omega 3 fatty acids, vitamini E, zinki ndi calcium. Kuviika ma amondi usiku wonse kumapangitsa kuti poizoni omwe ali mu zokutira asiyane ndi mtedza, komanso amachepetsa kuchuluka kwa gluten mu amondi.
Kodi zowonjezera zowonjezera zimapindulitsa?
KWA Zowonjezera zogulitsira zogulitsira zitha kukuthandizani pakufuna kwanu tsitsi lokongola, koma sizolowa m'malo mwa zakudya zopatsa thanzi. Chifukwa chake musaganize kuti mutha kusiya kudya ndikungotulutsa mapiritsi. M'malo mwake, zonsezi ziyenera kuchitidwa pamodzi. Zowonjezera monga biotin, Mavitamini D ndi A ndizofala, komanso Omega 3 zowonjezera zowonjezera zingagwiritsidwe ntchito kupititsa patsogolo thanzi lakumva, koma kutenga mankhwala ovomerezeka a FDA okha, komanso, pokhapokha polembedwa.
Ndi zakudya ziti za ayurvedic kapena zitsamba zomwe zili zabwino kwa tsitsi?
KWA Ayurveda amalimbikitsa kugwiritsa ntchito mbewu za fenugreek ndi fenugreek, pochiza dandruff ndi kugwa kwa tsitsi. Amala ndi chipatso china cha Vitamini C, chotsika mtengo komanso chosavuta kupeza kusiyana ndi zipatso zina za citrus, zomwe zimati zimalimbikitsa thanzi la tsitsi malinga ndi malemba a Ayurvedic. Zakudya zam'deralo ndi nyengo ziyenera kudyedwa momwe zingathere pokonzekera curry. Brahmi ndi Triphala infusions, masamba a moringa ndi ufa wa masamba, masamba a curry ndi zakudya zina zomwe mungaphatikize muzakudya zanu.
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