Ukudla kwezinwele ukuze zikhule ngokushesha

-Delile

• Ukudla okufanele kufakwe
• 1. Amaprotheni
• 2. Uvithamini A
• 3. Uvithamini C
• 4. Uvithamini E
• 5. Amavithamini B
• 6.I-ayoni, i-zinc ne-selenium
• Imenyu yezinwele ukuze ikhule ngokushesha
• Ijusi yezinwele ukuze ikhule ngokushesha

Ukudla okufanele kulandelwe ukuze izinwele zikhule zibe nempilo, kukhanye futhi kusheshe kufanele kube nokudla okunothe ngamaprotheni, amavithamini A, C, E kanye ne-B complex kanye namaminerali afana ne-iron, i-zinc ne-selenium.

Lezi zakhi zomzimba zivimbela umonakalo odalwe yizinto zangaphandle futhi zisebenza njengama-antioxidants ezigwema umonakalo odalwe ama-radicals amahhala, ngaphezu kokunikezela ngama-amino acid, esimweni samaprotheni, akhuthaza ukukhula kwezinwele, yingakho kubalulekile ukudla okunomsoco kanye nokudla okulinganiselayo: ukudla okunempilo okuhlinzeka zonke izakhi zomzimba ndawonye.

Ukudla okufanele kufakwe

Ukudla okusiza izinwele zikhule ngokushesha futhi kunempilo yikho:

1. Amaprotheni

Ukudla okunothe ngamaphrotheni kunikeza ama-amino acid adingekayo ekwakhiweni kwe-keratin ne-collagen, okuyingxenye yesakhiwo sezinwele, okunika ukuqina, ukukhanya nokuvikela ezintweni ezinolaka, njengemisebe ye-UV evela elangeni nasekungcoleni, ngokwesibonelo.

Ongakudla: inyama, inhlanzi, amaqanda, ubisi, ushizi, iyogathi kanye ne-gelatin engenashukela. Kwezinye izimo, ukusetshenziswa kwe-collagen supplementation nakho kunganconywa.

2. Uvithamini A

U-Vitamin A uyadingeka ekukhuleni kwamangqamuzana ezinwele, ngaphezu kokubamba iqhaza ekwakhiweni kwe-sebum ekhiqizwa yizindlala zesaceous, okuyisithako esinamafutha esivikela izinwele, sizigcine sinamanzi futhi siphilile, sithanda ukukhula kwaso.

Ongakudla: izaqathe, ubhatata, ithanga, umango, upelepele nophaya.

3. Uvithamini C

UVitamin C ubalulekile ekwakheni i-collagen emzimbeni nasekunciphiseni i-ayoni ezingeni lamathumbu, okuyimbiwa ebalulekile ekukhuleni kwezinwele.

Ngaphezu kwalokho, ngenxa yesenzo sayo sokulwa ne-antioxidant, uvithamini C usiza nokwenza ngcono ukujikeleza kwegazi ekhanda futhi uvikela imicu yezinwele ekucindezelekeni kwe-oxidative okubangelwa ama-radicals amahhala.

Ongakudla: iwolintshi, ulamula, isitrobheli, i-kiwi, uphayinaphu, i-acerola, i-broccoli, utamatisi, phakathi kwabanye.

4. Uvithamini E

UVitamin E, njengovithamini C, unezakhi zokulwa ne-antioxidant ezithanda impilo yezinwele, njengoba zinakekela ubuqotho bezintambo futhi ngokusobala zithuthukisa ukujikeleza kwegazi ekhanda, okwenza izinwele zikhule ngendlela enempilo futhi ecwebezelayo.

Ongakudla: imbewu kajongilanga, amantongomane, amakinati, ama-alimondi, ama-pistachio, phakathi kokunye.

5. Amavithamini B

Amavithamini e-B ayadingeka emzimbeni womzimba ngokujwayelekile, okusiza ukuthola amandla adingekayo emzimbeni ekudleni okudliwayo.

Elinye lamavithamini ayinkimbinkimbi ka-B abalulekile ezinweleni yi-biotin, eyaziwa nangokuthi i-vitamin B7, ngoba ithuthukisa ukwakheka kwe-keratin, ikhuthaza ukukhula kwezinwele.

Ongakudla: imvubelo kabhiya, ubhanana, okusanhlamvu okuqinisiwe, izithelo ezomisiwe njengamakinati, amantongomane, ama-alimondi, i-oat bran, isalmon.

6.I-ayoni, i-zinc ne-selenium

Amanye amaminerali afana ne-iron, i-zinc ne-selenium abalulekile ekukhuleni kwezinwele.

I-Iron iyingxenye yamaseli abomvu egazi, anesibopho sokuhambisa umoya-mpilo osegazini nokuwuletha ekhanda. IZinc ithanda ukulungiswa kwezinwele futhi iqinisa imicu yayo, ngaphezu kokubamba iqhaza ekwakheni i-sebum esikhumbeni, ikhulisa ukukhanya kwayo nokushelela. I-Selenium iyinto ebalulekile ekuhlanganisweni kwamaprotheni angaphezu kwama-35 futhi kutholakale ukuthi ukushoda kuhlotshaniswa nokulahleka kwezinwele kanye nokulahleka kombala.

Ongakudla: ukudla okunezinsimbi ubhontshisi, ama-beet, i-shellfish, i-cocoa powder nama-sardine.Ukudla okunothe nge-zinc ngama-oysters, imbewu yamathanga, inkukhu nama-alimondi. Ukudla okunothe nge-selenium ngamantongomane eBrazil, ushizi, irayisi nobhontshisi.

Imenyu yezinwele ukuze ikhule ngokushesha

Ithebula elilandelayo linikeza inketho yemenyu engasiza izinwele zikhule ngokushesha futhi zibe nempilo:

Inani elifakiwe kwimenyu liyahluka kuye ngobudala, ubulili, ukuvivinya umzimba futhi uma unanoma yisiphi isifo esihambisanayo noma cha, ngakho-ke kubalulekile ukuxhumana nodokotela wezokudla ukuze kwenziwe ukuhlolwa okuphelele kanye nohlelo lokudla okunempilo oluhambisana nezidingo zomuntu kuyachazwa. Ngaphezu kwalokho, le menyu inamaprotheni amaningi futhi akufanele yenziwe ngabantu abanezinkinga zezinso ngaphandle kokuholwa ngochwepheshe.

Ijusi yezinwele ukuze ikhule ngokushesha

Indlela enhle yokusebenzisa zonke izakhamzimba ukwenza izinwele zakho zikhule ngokushesha futhi ziqine, ngaphezu kokunciphisa ukulahleka kwezinwele, kungenxa yeziphuzo zezithelo, imifino, imbewu namantongomane.

Izithako

• 1/2 isixha samagilebhisi;
• 1/2 i-orange (ene-pomace);
• 1/2 i-apula le-gala;
• 4 utamatisi we-cherry;
• 1/2 isanqante;
• 1/4 ikhukhamba;
• 1/2 ilamula;
• 1/2 ingilazi yamanzi;
• I-150 mL ye-yogurt engenalutho;
• Ama-walnuts ayi-6 noma ama-alimondi noma i-1 nut yaseBrazil;
• Isipuni esingu-1 semvubelo yebhiya.

Imodi yokulungiselela

Shaya zonke izithako ku-blender, bese ufaka ujusi we-1/2 kalamula. Thatha izikhathi ezimbili ngosuku, izinsuku ezimbili ngesonto noma uthathe inkomishi eyodwa ngosuku.

Buka le vidiyo elandelayo futhi ufunde kabanzi ngokudla okuqinisa izinwele futhi kuzisize zikhule ngokushesha: