Ukutya okufanelekileyo kokomeleza iinwele

Umxholo

• Sebenzisa intlanzi nembewu
• 2. Thatha ngakumbi ivithamin A
• 3. Faka iziqhamo ze-citrus ekudleni
• 4. Yandisa ukusetyenziswa kwamandongomane
• 5.Tya ukutya okunezimbiwa
• 6. Faka inyama ekudleni
• Imenyu yeentsuku ezi-3 yeenwele ezisempilweni
• Iiresiphi ukomeleza iinwele
• 1. I-Vitamin evela kwipapaya kunye ne-oats
• 2. I-mousse yetshokholethi kunye neavokhado

Ukutya okomeleza iinwele ikakhulu kukutya okunotyebileyo kwiiprotein, ezinje ngeentlanzi, amaqanda, inyama, i-gelatin, ubisi kunye nezinye izinto ngenxa yokuba iiproteni zenziwe ngee-amino acid, ezinje ngekeratin, ekhusela nokomeleza imicu yeenwele, ethintela nokunyanga ukulahleka kweenwele.

Nangona kunjalo, kubalulekile ukwengeza iivithamini kunye neeminerals ezifana ne-zinc, i-iron, i-omega 3 okanye i-biotin, eziyimfuneko ekukhuleni kweenwele, yiyo loo nto kusoloko kubalulekile ukugcina ukutya okufanelekileyo.

Le ndlela yokutya kufuneka igcinwe ubuncinci iinyanga ezintathu ukuvumela iinwele ukuba zomeleze, nangona kunjalo, ukuba kunjalo, ubuqhophololo beenwele buhleli, kubalulekile ukudibana nodokotela wesikhumba okanye ugqirha jikelele ukuvavanya ukuba ingaba luphawu nayiphi na ingxaki, njenge-anemia okanye i-hypothyroidism, umzekelo.

Ezinye iingcebiso zokomeleza iinwele, ukuthintela ukulahleka kweenwele kunye nokugcina iinwele ezisempilweni zezi:

Sebenzisa intlanzi nembewu

Ukugcina iinwele ezisempilweni kunye nokuthintela ukulahleka kweenwele, kubalulekile ukutya ukutya okutyebileyo kwi-omega 3 enje nge-salmon, isardadi, i-herring, ityhuna, i-chia kunye nembewu yeflakisi, kunye namandongomane, i-flaxseed okanye i-oyile ye-canola.

Ukutya okutyebileyo kwi-omega 3 kuyachasana nokudumba kwaye olunye uphononongo lubonisa ukuba banokuzuza kwi-alopecia, imeko apho ukulahleka kweenwele ngokukhawuleza nangokukhawuleza kwenzeka.

2. Thatha ngakumbi ivithamin A

Ukusetyenziswa kokutya okufana neminqathe, iitumato, iivatala, iipopo, iipepile, i-beet okanye isipinatshi kubalulekile ekukhuleni kweenwele okunempilo ngenxa yomxholo wevithamini A. Ngapha koko, njengoko le vithamini iyi-antioxidant enamandla, ikhathalela iifollic zeenwele, ukunqanda Umonakalo obangelwe ziiradicals simahla, ezinokuphela zibenza buthathaka iingcingo.

Kubantu abane-alopecia, kuchongwa amanqanaba asezantsi e-beta-carotenes, eyandulela ivithamin A, yiyo loo nto ugqirha unokucebisa ukongeza kule vithamini. Nangona kunjalo, olu ncediso kufuneka luhlale lukhokelwa yingcali yezempilo, kuba iidosi eziphezulu kakhulu zinokuba yityhefu kwizinwele, zibangele ukulahleka kweenwele.

3. Faka iziqhamo ze-citrus ekudleni

Ukutya ukutya okunotye ivithamini C, okufana neorenji, itangerine, ipayinapile, istrawberry, i-kiwi okanye ilamuni, kuyimfuneko kwimveliso ye-collagen, iprotein eyinxalenye ebalulekileyo yesakhiwo semicu yeenwele.

Ukongeza, ivithamin C yenye ye-antioxidant enamandla kwaye ikwanceda umzimba ukuba ubambe ngcono i-iron ekutyeni, ebalulekileyo ekukhuleni kweenwele.

4. Yandisa ukusetyenziswa kwamandongomane

Ukutya okufana namandongomane, iihazelnuts, iiamangile, i-oats, i-walnuts okanye i-cashews zityebile kwi-biotin, ivithamini enobunzima be-B ebalulekileyo kuphuhliso lwefollicle follicle, ukuthintela ukuqhubela phambili kwempandla.

5.Tya ukutya okunezimbiwa

Kubandakanya iimbotyi, amaqanda, ii-beet okanye isibindi ekudleni, umzekelo, zibonelela ngexabiso le-iron efunekayo kwimpilo yeenwele. Ngokuchasene noko, ukusilela kwayo kunxulunyaniswa nokuwa, njengoko intsimbi inceda kwioksijini yeethishu zentloko. Jonga uluhlu lokunye ukutya okune-iron.

Enye into ebalulekileyo yezimbiwa yi-zinc, edlala indima ebalulekileyo ekukhuleni kweenwele, ukukhula nasekulungiseni. Ukusilela kwayo kunokubangela iinwele ukuba zibhityane, zibe krwada kwaye zibe buthuntu. Ukongeza, kubalulekile ukwandisa ukusetyenziswa kokutya okutyebileyo kwi-silicon, kuba le yiminerali enxulunyaniswa ne-collagen yokwenza i-fiber ye-fiber esempilweni. Okunye ukutya okunotye zinc kunye nesilicon ziziqhamo ezomisiweyo, ezinje ngeeamangile, amandongomane okanye amantongomane ePará.

6. Faka inyama ekudleni

Iinyama, ezimhlophe nobomvu, ukongeza ekuqulatheni izixa zeeprotein kunye neeamino acid, eziyimfuneko kwizinwele, zikwabonelela ngecollagen, ebaluleke kakhulu kulwakhiwo, ukuqina kunye nokuba mhlophe kweenwele.

I-Collagen inokusetyenziswa ngendlela yokongezwa kokutya kwemihla ngemihla, ngohlobo lwee-capsules, phantsi kwesikhokelo sikagqirha okanye isondlo. Jonga indlela yokuthatha isongezelelo se-collagen.

Imenyu yeentsuku ezi-3 yeenwele ezisempilweni

Le menyu isebenza njengomzekelo wokutya kweentsuku ezi-3 ezityebile kukutya okunceda ukuba neenwele ezinamandla nezisempilweni:

Iiresiphi ukomeleza iinwele

Ezinye iindlela zokupheka eziqulathe zonke izondlo ezibalulekileyo ukomeleza iinwele kwaye ezinokwenziwa ekhaya zezi:

1. I-Vitamin evela kwipapaya kunye ne-oats

Le vithamini yindlela elungileyo yokutya zonke izakha mzimba ekubhekiswa kuzo njengeeprotein, i-omega 3, zinc kunye nevithamin A enceda ukomeleza iinwele, izenze zingacoleki kwaye zikhanye.

Izithako

• I-200 ml ye-gelatin echithakeleyo
• 25 g ye-oat bran
• 100 g yeavokhado
• I-150 g yepapa
• 1 iyogathi ecacileyo
• 1 I-nut yaseBrazil

Imowudi yokulungiselela

Beka zonke izithako kwi-blender uze udibanise kakuhle. Sela le vithamini okungenani kanye ngeveki.

Ukuze ufunde okungakumbi ngale vithamini, bukela ividiyo:

Kule vithamini, akukho kutya kutyebileyo ngentsimbi kuba iyogathi inciphisa ukufunxeka kwentsimbi. Ke, ukuze iinwele zingaphumi kwaye zomelele, i-iron kufuneka ingeniswe kwizidlo eziphambili, kwaye ukuba intsimbi iyimvelaphi yemifuno, efana neembotyi okanye ii-ertyisi, umthombo wevithamini C kufuneka nawo ungeniswe. njengeorenji okanye iipepile. Funda nzulu apha: Ukutya okunotye ngentsimbi.

2. I-mousse yetshokholethi kunye neavokhado

Olu lukhetho oluhle kakhulu lokulusebenzisa njenge dessert okanye njengokutya emini, ukuba sisityebi kwii-antioxidants ezinceda ukomeleza iinwele, kunye nokugcina ulusu lutsha kwaye lusempilweni.

Izithako

• 1 iavokhado ephakathi;
• Iipunipoyi ezi-2 ze-cocoa powder;
• 1 icephe yeoyile yekhokhonathi;
• Iipuniwe ezi-3 zobusi.

Imowudi yokulungiselela

Betha zonke izithako kwi-blender de ufumane ukungqinelana okucocekileyo. Yenza malunga neenkonzo ezi-5.