Ukutya kweenwele ukukhula ngokukhawuleza

Umxholo

• Ukutya ekufuneka kufakwe
• 1. Iiproteni
• 2. Vitamin A
• 3. UVitamin C
• 4. Vitamin E
• 5. Iivithamini B
• 6. Intsimbi, iZinc kunye neSelenium
• Imenyu yeenwele ukukhula ngokukhawuleza
• Ijusi yeenwele ukukhula ngokukhawuleza

Ukutya ekufuneka kulandelwe ukuze iinwele zikhule zisempilweni, zikhazimle kwaye zikhawuleze kufuneka zibe nokutya okune-protein, iivithamini A, C, E kunye ne-B complex kunye neeminerals ezifana ne-iron, zinc kunye ne-selenium.

Ezi zakhamzimba zithintela umonakalo odalwe ziiarhente zangaphandle kwaye zisebenza njenge-antioxidants ukuthintela umonakalo obangelwe zii-radicals zasimahla, ukongeza ekunikezeleni nge-amino acid, kwimeko yeeproteni, ezikhuthaza ukukhula kweenwele, yiyo loo nto kubalulekile ukutya ukutya okunesondlo ukutya okunezakha mzimba kunye nokutya okusempilweni okunika zonke izakha-mzimba ndawonye.

Ukutya ekufuneka kufakwe

Ukutya okunceda iinwele ukukhula ngokukhawuleza kwaye kunempilo zezi:

1. Iiproteni

Ukutya okutyebileyo kwiprotein kubonelela ngee-amino acid eziyimfuneko ekwakhiweni kwekeratin kunye ne-collagen, eyinxalenye yokwakhiwa kweenwele, inika ukuqina, ukukhanya kunye nokukhusela kwizinto ezinobundlobongela, ezinjengemitha ye-UV evela elangeni kunye nongcoliseko, umzekelo.

Yintoni yokutya: inyama, intlanzi, amaqanda, ubisi, itshizi, iyogathi kunye nejelatin engenashukela. Kwezinye iimeko, ukusetyenziswa kwe-collagen supplementation kunokucetyiswa.

2. Vitamin A

I-Vitamin A iyimfuneko ekukhuleni kweeseli zeenwele, ukongeza ekuthatheni inxaxheba ekwakheni i-sebum eveliswa ngamadlala asabisayo, ayisixhobo esinamafutha esikhusela iinwele, sizigcine sinamanzi kwaye sisempilweni, sikhetha ukukhula kwaso.

Yintoni yokutya: iminqathe, ibhatata, ithanga, imango, ipepile kunye nepapa.

3. UVitamin C

I-Vitamin C ibalulekile ekwakheni i-collagen emzimbeni kunye nokufunxwa kwentsimbi kwinqanaba lamathumbu, esisimbiwa esibalulekileyo ekukhuleni kweenwele.

Ukongeza, ngenxa yesenzo sayo se-antioxidant, ivithamin C ikwanceda ukuphucula ukujikeleza kwegazi entlonzeni kwaye ikhusele imicu yeenwele kuxinzelelo lwe-oxidative olubangelwa ziiradicals zasimahla.

Yintoni yokutya: iorenji, ilamuni, istrawberry, i-kiwi, ipayina, i-acerola, i-broccoli, i-tomato, phakathi kwezinye

4. Vitamin E

I-Vitamin E, njengevithamini C, ineepropathi zokulwa ne-antioxidant ezithanda impilo yeenwele, njengoko ikhathalela ukuthembeka kwemicu kwaye ngokucacileyo iphucula ukujikeleza kwegazi entlonzeni, yenza ukuba iinwele zikhule ngendlela esempilweni kwaye ziyakhazimla.

Yintoni yokutya: imbewu kajongilanga, iihazelnuts, amandongomane, iiamangile, iipistachios, phakathi kwabanye.

5. Iivithamini B

Iivithamini ze-B ziyimfuneko kwimetabolism yomzimba ngokubanzi, inceda ekufumaneni amandla afunekayo omzimba kukutya okutyiweyo.

Enye yeevithamini eziphambili ze-B eziyimfuneko kwiinwele yi-biotin, ekwabizwa ngokuba yi-vitamin B7, kuba iyayiphucula indlela yekeratin, ekhuthaza ukukhula kweenwele.

Yintoni yokutya: igwele lebhiya, iibhanana, ukutya okuziinkozo okuqinileyo, iziqhamo ezomisiweyo ezinjengee-peanuts, amandongomane, iiamangile, i-oat bran, isalmon.

6. Intsimbi, iZinc kunye neSelenium

Ezinye izimbiwa ezinje nge-iron, zinc kunye ne-selenium zibalulekile ekukhuleni kweenwele.

Intsimbi yinxalenye yeeseli ezibomvu zegazi, ezinoxanduva lokuhambisa ioksijini egazini nokuzisa entlokweni. I-Zinc ikhetha ukulungiswa kweenwele kwaye yomeleze imicu yayo, ukongeza ekuthatheni inxaxheba ekwakheni i-sebum entlonzeni, ikhulisa ukukhanya kwayo kunye nokuthamba. I-Selenium yinto ebalulekileyo ekuhlanganisweni kweeproteni ezingaphezulu kwama-35 kwaye kufunyenwe ukuba ukunqongophala kunxulunyaniswa nokulahleka kweenwele kunye nokulahleka kombala.

Yintoni yokutya: ukutya okunotye ngeentsimbi ziimbotyi, ii-beet, i-shellfish, i-cocoa powder kunye ne-sardines.Ukutya okunotye nge-zinc yimbatyisi, iimbewu zethanga, inkukhu kunye neeamangile. Ukutya okutyebileyo kwi-selenium zii-brazil nuts, itshizi, irayisi kunye neembotyi.

Imenyu yeenwele ukukhula ngokukhawuleza

Le theyibhile ilandelayo ibonelela ngemenyu ukhetho olunokunceda iinwele ukuba zikhule ngokukhawuleza kwaye zisempilweni:

Inani elibandakanyiweyo kwimenyu liyahluka ngokobudala, isini, imisebenzi yomzimba kwaye ukuba unaso nasiphi na isifo esinxulumene noko okanye akunjalo, ke kubalulekile ukuba ubonane nesazi sezondlo ukuze kwenziwe uvavanyo olupheleleyo kunye nesicwangciso sesondlo esenzelwe iimfuno zomntu. icacisiwe. Ukongeza, le menyu ityebile kwiiproteni kwaye akufuneki yenziwe ngabantu abaneengxaki zezintso ngaphandle kokhokelo lobungcali.

Ijusi yeenwele ukukhula ngokukhawuleza

Indlela elungileyo yokusebenzisa zonke izondlo ukwenza ukuba iinwele zakho zikhule ngokukhawuleza kwaye zomelele, ukongeza ekunciphiseni ukulahleka kweenwele, kungenxa yejusi yeziqhamo, imifuno, imbewu kunye namandongomane.

Izithako

• 1/2 isipha seediliya;
• I-1/2 i-orange (kunye ne-pomace);
• I-1/2 gala apple;
• 4 iitumato zetsheri;
• 1/2 umnqathe;
• 1/4 ikhukhamba;
• 1/2 ilamuni;
• 1/2 iglasi yamanzi;
• I-150 mL yeyogathi engenanto;
• Ii-walnuts eziyi-6 okanye iiamangile okanye i-1 nut yaseBrazil;
• 1 icephe yesonka sotywala.

Imowudi yokulungiselela

Betha zonke izithako kwi-blender, emva koko yongeza ijusi ye-1/2 yeelamuni. Thatha amaxesha ama-2 ngosuku, iintsuku ezi-2 ngeveki okanye uthathe ikomityi enye ngosuku.

Bukela le vidiyo ilandelayo kwaye ufunde ngakumbi malunga nokutya okuqinisa iinwele kwaye zikuncede zikhule ngokukhawuleza: