ʻO ka lauoho lōʻihi ka waiwai maikaʻi loa o nā kaikamahine a pau. A i mea e hiki ai i kā lākou ulu, ke ʻimi nei mākou i nā ʻano mea hana a me nā kaʻina e kōkua e loaʻa ka lōʻihi. Akā he meaʻai no ka ulu ʻana o ka lauoho e hiki ke hoʻoikaika i kēia kaʻina a hāʻawi iā ʻoe i ka lauoho momona.
ʻO ke kīpona kūpono ke kī i ka wikiwiki o ka ulu lauoho
ʻAʻole paha ʻoe i lohe ʻē i ka nui o ka mea nui no ka ʻai ʻana i ka olakino, ka meaʻai e pono ai e mālama i ke olakino a me ka ʻōpio. ʻAe, inā he nani a ikaika kāu pahuhopu, a laila ua hiki i ka manawa ke ʻike hou i nā hoʻopiha o kāu kīkī. ʻO kekahi o kāna mea e pono ai nā huaʻala hou a me nā mea kanu ʻai. A ma ke ala, he mea maikaʻi loa nā meaʻai kīkī no ko mākou kino, no laila, ʻae ʻia e like me "ka nui o ke kūʻai ʻana a me nā hua ʻai i ka hoʻoilo."
ʻAʻole hiki i ka mea kūpono ke hoʻopilikia wale i kou helehelena, akā e hoʻomaikaʻi nō hoʻi i kou olakino, hāʻawi i ka ikaika, hana, hoʻohaʻahaʻa i ke kaumaha, nā ʻino a me ke kaumaha. E hoʻokō ʻoe i kahi meaʻai momona i kēlā me kēia lā i nā waiora pono e pono ai, nā waikona amino, nā mea micro a me nā mea macro, a pēlā pū kekahi me ʻoe e kōkua ai iā ʻoe i ka hoʻoulu hou ʻia ʻana.
E nānā i ka nui o ka nui o ka protein i loko o kāu mau ʻāpana - ua kūkulu ʻia ka lauoho i mea hoʻomaikaʻi maoli i kēia mea, no laila e ʻai pono i ka umauma moa, nā kīlio, nā mea ʻaina, nā hua a me nā huahana soy, nā pīni a me nā hua maloʻo. ʻO ka keratin āu e loaʻa ai mai kēia mau huahana e kōkua i kou lauoho e ulu i ke olakino a olakino hoʻi.
E koho i nā momona no ka ulu o ka lauoho
ʻAe, ua lohe pono ʻoe - makemake maoli ʻoe i nā momona no ka ulu ʻana o ka lauoho. Akā ʻaʻole kēia manaʻo e hiki iā ʻoe ke overeat me nā kuki a me nā pōpō, kahi iʻoi aku ai ka nui o kēia mau momona - ka ʻai ʻana iā lākou, ʻo ka mea wale nō a hiki iā ʻoe ke ulu i ka nui o kou ʻūhā a me nā ihu, ʻaʻole nā lauoho. I mea e wikiwiki ai ka lauoho i kona ulu ʻana, pono ia e hānai iā ia me nā momona piha ʻole, aia i loaʻa i nā aila ʻoliva, nā iʻa, ka aila iʻa kai, nā kai kūʻai. ʻO nā momona ke kōkua i ke kino i loaʻa i nā mea āpau a mākou e loaʻa ai mai kā mākou papaʻai.
E makaʻala i nā huaora nani - no ka ulu o ka lauoho, nā Omega-3 a me nā vitamina B, a pēlā pū kekahi me ʻA A, D, E, K e kōkua iā ʻoe ʻAʻole hiki iā mākou ke hoʻopiha i ka pono maʻamau o ko mākou kino i nā huaora me ke kōkua o nā meaʻai maikaʻi wale nō. A eia ʻoe e kōkua ʻia e nā meaʻai hoʻohui ʻokoʻa ʻē aʻe e pili ana i ka nui o nā mea koʻikoʻi trace nā mea e hoʻomaikaʻi ai i ko mākou olakino a me ka nani.
Pono ke lauoho olakino i ka hao a me ka zinc
Mahalo i ka hao, hāʻawi ʻia ka oxygen i nā ʻāpana, e ʻae ai i ka lauoho ulu a ikaika a ikaika hoʻi. E hoʻomaikaʻi i ka ulu ʻana o ka lauoho, koho i nā ʻai ʻai, nā lantile, soy a me ka tahu.
I mea e ola wikiwiki ai nā palu a me nā wikiwiki, a me nā kelena sebaceous e hana me ke kā ʻole ʻole o nā milikino, pono ʻoe i kahi lawa o ka zinc i loko o ke kino. I mea e hana ai i ka nele o ka zinc a hoʻihoʻi i ke olakino a nani hoʻi i kou lauoho, ʻai i ka liʻiliʻi i hoʻokahi manawa ma ka hebedoma i ʻai i ka nui o ka zinc - low-calorie beef roats, oysters, mau pāanu me ka squash, chocolate chocolate a me ka koko. E kōkua kēia mau huahana iā ʻoe e hoʻonui wale i ka ulu o ka lauoho, akā hoʻokau pū nō hoʻi i nā kaʻina nui i ke kino - hoʻomaikaʻi i ke ʻano o ka ʻili, nā kui, hoʻokau i ka pōʻaiʻai a hōʻeu me ka insomnia.
Pono nā huaora no ka lauoho e pono ai ke kino mai ka meaʻai.
- Palapala A
- Vitamin B7 (Biotin)
- Waiwai B12
- Waiora C
- Huaora E
- Kālā huaʻōlelo
- Vitamin B3 (Niacin)
- Ka hao
- Zinc
- Hoʻolilo
- Nā huaʻala momona
- Nā mea hoʻohui
- Nā Omega 3 Huika momona
- Nā Hoʻohui Huaʻai
Nā mea momona a me nā huaora
He aha e pono ai no ko mākou lauoho ke ulu maikaʻi a mālie? ʻO ka mea mua, ʻaʻole mākou e kamaʻilio e pili ana i ka meaʻai ponoʻī, akā e pili ana i nā mea kanu e loaʻa ai a pono nā lauoho o mākou.
Loaʻa ka lauoho 70-80% i ka keratin, no laila ke kuleana mākou e hāʻawi i ko mākou lauoho me ka nui o ka protein. ʻO ka hapa o ka protein i ka papaʻai e alakaʻi ai i ka nāwaliwali a me ka pohō lauoho.
ʻO ka punawai nui o ka protein ka waiū, ka ʻiʻo, ka hua manu, ka iʻa, ke kō. Pono nā huahana i kāu papa ma kēlā me kēia lā, hiki ke loli ʻia, kuke ʻia i nā ʻano like ʻole. ʻOi aku ka maikaʻi e koho i ka ʻiʻo a me nā huahana waiū. E kōkua pū lākou i ka mālama ʻana i ka paʻakikī paʻakikī.
ʻO nā huaora o kēia hui kahi kuleana kūpono no ka ulu ʻana o ka lauoho. Loaʻa ka hapa nui o lākou i ka huehū, ka waiū, ke kīwī, nā cereals germinated, nā pēpē holoholona a me nā ʻōpū. Loaʻa ka haʻahaʻa o nā huaora B ma nā legumes, kāloti, bran, cauliflower, mau hua.
Waiora B9 maikaʻi ʻia ʻaʻole no nā wahine hāpai wale nō, e kōkua pū nō hoʻi i ka ulu a ulu. Pono e hoʻomanaʻo ʻia ʻaʻole hōʻiliʻili nā huaora B i ke kino i ka mālama, pono e hoʻokaʻawale ʻia i ka manawa kūpono.
ʻO ka nele o kēia huaora e alakaʻi i ka lauoho lauoho, hōʻemi. ʻO ke kumu o ka huaora A ka aila iʻa, kai aʻai, aʻai o nā holoholona. Loaʻa kahi liʻiliʻi liʻiliʻi i ka pata a me nā huahana dairy.
Loaʻa ka nui o ka nui o ka huaora E ma nā aila ʻaila. Eia kekahi, loaʻa kēia huaora i ka oatmeal, palaoa, kāpeti, legumes, sprouted grains, nuts, almonds.
ʻO kona hemahema i ke kino e alakaʻi ana i ka ulu ʻana o ke lauoho a maloʻo hoʻi, ʻoka, hāʻule i waho. Inā hoʻomaka e hāʻule ana kou lauoho a lahilahi ka nui, ʻo ia paha kekahi o nā hōʻailona o ka hao anemia deficiency. Loaʻa ka hao i nā ʻano ʻaina ʻulaʻula, ka ʻūhā, nā iʻa, ka moa.
Ka waiwai i loko o kēia waihona hulina a me nā cereals, bran roti, hua manu. Loaʻa ka liʻiliʻi me ka hao ma nā lau a me nā hua.
ʻO ia ka wai e kuleana no ka moisturizing i ke kino a me ka lauoho, a me nā manaʻo. Eia kekahi, ʻo ko mākou lauoho ka 15% wai, no laila makemake lākou i ka hydration maʻamau. He lā pono ʻoe e inu i ka liʻiliʻi o 1,5-2 lita o ka wai maʻemaʻe e hoʻopiha hou i ka kaulike o ka wai a hoʻoikaika i ka lauoho.
ʻO ka waiora no ka uluʻana o ka lauoho i nā meaʻai
He aha nā huahana hoʻoikaika no ka ulu ʻana o ka lauoho i ʻōlelo ʻia e nā loea? Loaʻa ka lauoho i ka nui o ka pono no ka nui o nā huaora: A, B5, B12, C, E, K, N.
- A - hoʻihoʻi i kahi hoʻolālā olakino, elasticity maoli o ka lauoho
- Hoʻonui ka B5 - i ka lauoho, mālama i ka oxygen, hoʻolaha i ka ulu o ka lauoho
- B12 - hana i ka ulu ulu, hoʻolaha i ko lākou ikaika
- C - vasoconstrictor, hoʻopakele i nā follicles lauoho i hiki ke luku ʻia
- E - hoʻomaikaʻi i ka ulu ʻana, i ka manawa like me ka hōʻoluʻolu o nā ʻeha
- K - hoʻihoʻi i ka lauoho ulaula, hoʻālo
- N - i ka hui pū me nā huaola ʻē aʻe, e hoʻolako i ka hoʻoulu ʻana o nā mea momona, pale i ke ʻano o nā dandruff.
Ma ke kumu, pono nā mea āpau no ka ulu o ka lauoho i nā huahana a pono.
Pono ʻoe e ʻike ʻo ka kemika o ka lauoho ma ka ʻano he protein kalaiʻa, a me ka ʻole o ka hoʻohana mau ʻana i nā ʻano amino amino i loko o ke kino, ʻaʻole ka lauoho i ka palaka. E hoʻopihapiha ʻia nā deficit i ka meaʻai maikaʻi, e komo pū ai me ka iʻa, nā iʻa, nā huahana pālolo, nā hua, nā lau, nā hua, nā huaʻai. ʻAʻohe mea superfluous i kēia papa inoa i hana ʻia mai nā mea ʻona maikaʻi.
2) Biotin no ka uluʻana o ka lauoho (huaora B1)
ʻO Biotin kekahi o nā mea nui e hilinaʻi ai ka ulu o ka lauoho. ʻO ia kekahi o 12 mau huaora o ka hui B. Kāohi i ka lauoho lauoho a mālama i kona ʻano.
Ke manaʻoʻiʻo ia ka hāʻawiʻana o ka biotin i ka nui a me ka mānoanoa o nā lauoho. Hoʻokumu ia i ka hana o nā momona momona i loko o nā pū me ka hoʻomaʻamaʻa i ko lākou ulu ʻana. Hoʻohui ʻia ia me nā waikani amino a me nā momona. ʻO nā ʻaina Amino, ma ka huli, he mau mea kūmole o nā protein. Ke hana nui nei nā waikona Amino i nā hana i nā kaʻina glucogenesis. ʻO ka Biotin ka waiū hoihoi solika. Nui nā huahana kaulana nā biotin. ʻO ka hoʻohana kūpono a me ka hoʻohana ʻana i waho o kēia huaora ke kī i ke olakino a me ka nani o ka lauoho.
ʻO ka noʻonoʻo o ka biotin no ka lauoho e alakaʻi i:
- wikiwiki wikiwiki lauoho ulu
- nā ulaula a kēlā me kēia lauoho
- ka hoʻoikaika kino
Mea ʻai ʻai me ka Biotin (H):
- ʻĀʻā pū
- Avocado
- Nā hua ʻaka
- Salemona
- Paila Peanut
- Hawa
- Nā ʻolemona
- Nā Walnuts
- Kālehu
- Nā maiʻa
- Nā ʻōpalaʻala
Nā huahana huahana
Hoʻomaopopo mākou i nā mea e waiwai ai a me nā mea e pono ai ko mākou lauoho e hiki ai ke olakino a ulu maikaʻi. I kēia manawa ʻike mākou i nā mea e pono ai e hoʻopau ʻia a leʻaleʻa mākou o ko mākou lauoho a me kekahi.
Pono ka kīʻaha a me ka puaʻa i ka protein, ʻo ia ka mea e pono ai no ka lauoho no ka ulu ulu ʻana, a me ka pipi a me ka moa i loaʻa nō hoʻi ka hao, ka mea e hoʻoikaika i ka follicle lauoho.
ʻO ka iʻa kahi kumu o ka protein a me nā waikawa amino pono. Eia kekahi, ʻo nā iʻa ʻulaʻula (e.g. trout, salmon, salmon) e waiwai ana i ka huaʻai B12 a me ka zinc, he hopena maikaʻi i ka ulu ʻana o ka lauoho.
Ma kahi o ka protein nui, loaʻa nā hua i ka phosphorus, calcium, potassium, a me B huaora, e hoʻopili pono ana i ka ulu o ka lauoho a hoʻopaʻa i kona olakino.
ʻO nā huahana momona i waiwai nui i ka calcium a me ka hao. ʻO ka hoʻohana mau ʻana i nā huahana dairy maʻamau e loaʻa i ka lauoho ka mea eʻai ai i loko mai a ulu koke.
ʻO ka protein e loaʻa ana i loko o ka wai ʻīwī ua ʻuala ʻia ma mua o ka ʻōmole o ka waiū. Eia kekahi, loaʻa i ka kao nā calcium, ka phosphorus, nā mineroli a me nā ʻaina (B12, C, E, PP, A, B1 a me B2, E).
Hoʻonui kēia huahana i nā ono B, nā hāmeʻa, nā huaora A a me E, nā minelala (selenium, magnesium). Hoʻopuka kēia mau mea i nā kaʻina metabola i ke kino, hānai i ka follicle lauoho, i lilo ka lauoho i ikaika a ikaika.
ʻO nā ʻano ʻano like ʻole o ka momona i ka momona. Eia kekahi, loaʻa iā lākou nā huaora he nui (B6, In10, ka biotin), nā mea e hāʻawi i nā meaʻai maʻamau a me ka ulu ʻana o ka lauoho. Loaʻa nā iʻa i nā alpha linoleic a me nā waikawa omega, nā mea pono no ka ulu o ka lauoho a i nā mālamalama.
ʻO kēia mau hua he hale waiwai o nā huaora e pono ai ko mākou lauoho. ʻO lākou ka huaora A, PP, C, calcium, phosphorus, potassium, magnesium, sodium, iodine, hao. ʻO kēia mau huaora āpau a me nā minela e hoʻoikaika i ka follicle o ka lauoho, hoʻoulu i ka ulu o ka lauoho.
Nui kēia lāʻau ʻai i nā huaora A, E, ka hao, ka zinc, biotin, a me nā huaora B .. ʻO ka hoʻohana mau ʻana i ka kaloti ka mea e hoʻomaikaʻi ai i ka ulu o ka lauoho a e hoʻolōʻihi iā lākou i ke olakino.
Aia ka nui o ka huaora A me ka protein. Eia kekahi, waiwai ka pata i nā minuke, vitamona D, carotene - pono kēia mau mea e hānai ai i ka lauoho mai loko.
ʻO kēia cereal ka huaora E, zinc, B huaora, me ka ʻūpono hoʻi i pono no ka lauoho. Kōkua kēia i ka hoʻoikaika a hoʻihoʻi i ka lauoho, hana i mea ikaika a hoʻoikaika i ka ulu.
ʻO ke kaupaona kaulike, ʻokoʻa a me ka momona e kōkua ana i ka momona e kōkua i ke ʻano o kou lauoho a me ke olakino, aʻo ia hoʻi e hoʻoikaika i kou kino holoʻokoʻa. Hoʻololi i nā meaʻai wikiwiki, nā meaʻai maʻalahi a me nā mea momona me ka ʻiʻo, nā cereals, nā mea kanu a me nā huaʻai, e hoʻi hou aku ʻoe i kahi poʻo mānoanoa, a me kahi poʻo maikaʻi. E mālama ʻoe iā ʻoe iho!
Aia kahi kuhi hewa e kōkua wale ana ka meaʻai i nā maʻi o ka pēpē o ka gastrointestinal. I ka ʻoiaʻiʻo, hoʻopaʻa paʻa a hoʻololi i ke kaulike o ka meaʻai ma ke ʻano o kekahi ʻano huahana i kuhikuhi ʻia e nā kauka no nā ʻano he nui.
ʻO nā poʻe he nui e makemake e lilo i ka kaumaha e hoʻāʻo e hana i kēia i ka manawa pōkole loa. ʻOiaʻiʻo, makemake wau e kau i koʻu kino i ka pōkole i loko o kekahi mau lā, akā ʻo kēia ala e hoʻoponopono ai i ka pilikia e alakaʻi pinepine i nā hopena kūʻokoʻa - e hoʻihoʻi ana nā kilogram i hala me kahi margin.
Pōlū hua
I nā huaʻai ma laila mau huaora B1, B2, B3, B4, nona ke kuleana ulu ʻana o ka lauoho, me ka B5 a me B6 - hāʻawi i ke poʻo olakino maikaʻi. Me ka pohō o ka lauoho lauoho, pono ʻoe e hoʻopili pinepine i ka aila ʻaila i loko o ka papaʻai, no ka mea, e like me ke aʻo ʻana, kōkua ʻo ia me nā ʻano nui ma ka ʻōhule.
ʻO ka Lentil i loaʻa i ka waihona helu ʻO ka hao kekahi o nā mea nui koʻikoʻi no ka ulu ulu olakino. No laila, aia kahi hapa o ka hīpī lentil i loaʻa ma ka hapalua o kēlā me kēia lā o kēia ʻano. Eia kekahi, loaʻa i kēia mau kīʻaha i ka zinc, choline (hana i ke kahe koko ma ke poʻo) a me nā mea pono e hoʻohana ai.
6) Ka hoʻohuihue folipona - hōʻeuʻeu ka lauoho
Hoʻokomo ka waikawa folik i ka hana nui i ka hāʻawi ʻana i ka lauoho a me ka ikaika i ka wā e mālama ana i ka hydration. Kāohi ia i ka hina hina. Inā ʻoe e lawe nei i nā huaora B, a laila ua loaʻa ʻē paha ʻoe i ka nui folika waikawa.
ʻO nā mea momona i nā kumu Folic:
ʻO ka maʻamau, ʻo nā huahana i kumu e loaʻa ai i nā huaora B me ka acid folic. ʻO nā grains a me nā cereals āpau ka folic acid. Wahi a kēia, hiki iā ʻoe ke hāʻawi palekana i ka hoʻopau ʻana o kēia mau mea laʻa. Akā, inā makemake ʻoe i nā kumuwaiwai hou aku, no laila, ua kūpono nā huaora o ka hui ʻo B no kēia manawa .. he mea paʻakikī loa ka loaʻa ʻana o kahi kumu maoli o kēia a i ʻole hāmeʻa kēia. I kēia hihia, pono ia e noʻonoʻo i ke koho o nā mea papaʻai meaʻai. ʻO kā lākou maʻamau ka ʻano o nā huaora a me nā mineleka i nā kūmole pono. E nīnau aku i kekahi kauka e pili ana i kēia.
ʻO nā huahana no ka hoʻoikaika a me ka uluʻana o ka lauoho
Hiki ke hoʻohui pū i nā huahana no ka hoʻoikaika a me ka ulu ʻana o ka lauoho.
- pipi - vitamin A, zinc hoʻōla i ka ulu, hoʻoikaika i ka lauoho
- ka heihei - kahi kumu o nā aʻa hiki ke nahu, ka hao
- iʻa - nā momona momona i loaʻa ka B12, ka palaka, ka zinc
- huaʻai - i kekahi ʻano hoʻohou i ke kino me ka protein, vitamin B12
- nā huahana huahana - waiwai i ka calcium, B12, K.
- kāpeti - kahi hale mālama hale o nā huaora, ka punetala, pāhana, sodium, iodine,
- kāloti - kahi waihona o ka vitamin A,
- aniani - huaʻai C,
- nā lau ʻala āpau - vitamin C.
- palaoa - kau i ka hao,
- soy - kōkua i ka hoʻonui ʻana i ka hemoglobin,
- pīpī, nā pīpī - kahi kumu waiwai o ka huaʻala o ka nui a me nā protein.
ʻO nā huaʻōpiʻu huaʻā, nā huaʻala, nā hua maloʻo
- ʻO nā lemona, nā tangerines, ʻona, nā grapefruits - nā hua pā maikaʻi e hana maikaʻi loa i ka pale ʻana i nā kahe koko, nā ʻulaʻula a me ke kino holoʻokoʻa mai nā hopena maikaʻi ʻole o nā hopena hōʻino.
- Nuts - nā mea kanu kūlohelohe a me nā hāleka, pilikino - pīpī, almonds.
- Kūleʻa - kōkua i ka hoʻoulu ʻana i ka follicle lauoho.
Pono nā huahana āpau no ka ulu o ke lauoho e pono i ke ʻano o ke ʻano kiʻekiʻe, maikaʻi a ʻoluʻolu, kūlohelohe.
8) Iron no ka ulu o ka lauoho
Hoʻonui ka hao i ka elasticity o ka lauoho a hoʻoikaika i kona ulu. Ma waho o ka hao, lilo ka lauoho, maloʻo a maloʻo. Mālama ka Iron i ke kaʻina o ka halihali o ka oxygen i loko o nā ʻāpana, ke ʻae iā lākou e hoʻohana i nā hiʻohiʻona hou.
He aha nā meaʻai momona me ka hao?
ʻO nā huahana no ka uluʻana o ka nail a me ka lauoho
Mea maikaʻi nā huahana ulu ʻana i nā lauoho. Ma hope o nā mea a pau, ʻaʻohe pono e lilo i mea hoʻopihapiha i mea e wānana ai: inā pilikia ke kanaka i ka lauoho, a laila ʻaʻole kūpono kēlā mau kuku.
ʻO kahi koho olakino e hoʻoheʻe i ka lauoho a me ka haki mau i nā kui, he mea hoʻohui i nā hana cosmetic, i loko o ka meaʻai kūpono. Eia kekahi laʻana o nā huahana pono no ka ulu a me ka ulu lauoho.
ʻAʻole ia i loko o ka papaʻai no ka lauoho ma muli o ka nui o ka maumao A. ʻO kona hemahema ke kumu o ka lamination o nā papa manamana, lilo ka lauoho. ʻO kahi mea liʻiliʻi o ka uala e hoʻopiha i kēia āpau.
ʻO ka beta-carotene a me ka momona C kei i loko o ka spinach e hana i nā kui a me ka lauoho.
ʻO kēia ʻano o ka legume ka mea nui o nā protein nui, biotin, minuke hao, ka zinc
He mea e kiʻi ai i ka keratin, ka mea e hoʻopili ai i ka lauoho a me nā kinikona.
Ka waiwai ma nā momona fatty omega-3, biotin, vitamin E. ʻO ka hope o ke pale ʻana i ka baldness, pale i nā mea kanu i ka pae liʻiliʻi. No ka hana pono, e aʻo ʻia e ʻai pinepine i nā nati.
ʻO ka huela Tuna me ka aila ʻoliva kahi kūpono kūpono o nā mea pono no ka pale ʻana a me ka hoʻihoʻi ʻana mai i ka palaka, hāʻule i ka lauoho a me ka aʻala, haki nā kui. Nā koho i: salmon, trout, sardine, mackerel, kai lawaiʻa ʻē aʻe ...
ʻO nā mea momona no ka lauoho i nā huahana
ʻAʻole pono e nānā i nā momona no ka lauoho i nā huahana no ka lōʻihi. Nui ka nui o nā mea kūlohelohe o nā mea kūlohelohe i ke kūlohelohe, e hoʻomaʻamaʻa mau ʻia nei, a me ka hoʻohana pono ʻana o kēia mau waiwai e pono e lawa i nā kānaka a pau mau.
No ka hoʻolako ʻana iā ʻoe iho me nā huaora e pono ai no ka lauoho momona a me nā kui, pono iki: pono ka mālama waho a me ko ka hoʻoponopono pono ʻia. Ka mea pōmaikaʻi, ʻaʻole pono nā mea ʻē aʻe i waho no kēia kumu, akā he mea maʻamau nā huahana.
- E hoʻonani ka karotine a me ka huaora A i ka mea ʻala a i ʻole nā hua i “ʻalani” e ke ʻano me nā mea ʻalani i nā polū-ʻoni-melemele. Nui a ia mau makana i ke ʻano: nā paukala, kāloti, nā pepa momona, nā persimmons. ʻO ka hapa nui o lākou ke mālama ʻia i ka hoʻoilo, no laila aia lākou i kēlā me kēia manawa i ka makahiki.
- ʻO ka Vitamin E, i ka hoʻopili ʻia ʻana o nā pono no ka lauoho a me nā kui, ua manaʻo ʻia he mea maikaʻi loa "rejuvenating". Hāʻawi kahi puna o nā ʻaila ʻoliva ma kahi ʻōpū ʻole e mālama (e nānā i nā wahine!) A ʻo ke ʻano nani, a me ka ʻōpio mau.
- Aia ka huaola B5 i nā kīlī, kāpeti, bran, nā pīnī.
- Ka huamona B6 (kōkua i ka komo ʻana o nā momona maikaʻi) ka mea i loaʻa i nā hua palaoa kāʻai, huʻu, bran, kāpeti, ʻuala, kāloti, kālena ʻole ʻia, a me maiʻa. Hoʻohui hou ka pipi a me ka ʻawa i ka meaʻai B6.
- E pōmaikaʻi ka Vitamin B12 i ka lauoho maloʻo. Hoʻokomo ʻia ma ka salmon, tuna, salmon, herring, ʻōmaʻomaʻo.
- Hāʻawi ʻia ka Vitamin C i nā lau ʻala a me nā hua o ka ʻohana citrus.
ʻOi aku ka maikaʻi o nā huahana lauoho i nā hui like ʻole e hoʻolaʻa i ka papa ʻaina.
ʻO nā huahana lauoho ulu maikaʻi
E kamaʻilio e pili ana i kahi meaʻaiʻai, he mea kūpono ʻole ke kāpae ʻia ia mai ka mea ʻaʻole pono e pili ke kino a me ke kino a pau. Ua ʻike ʻia kēia no ko lākou "ʻeha", akā ʻike mau ʻia ma luna o kā mākou papa papaʻaina, ʻūhā me ka paʻakai, ʻūhā, ka mea ʻai wikiwiki. ʻO nā kī Soda ma ka papa inoa like.
ʻO nā kīʻaha maʻalahi a me ke olakino ua hoʻomākaukau ʻia ma ka hapa nui o nā huahana maʻalahi a maʻalahi hoʻi e lilo i koho maikaʻi loa e kākoʻo i ka lauoho.
- Inā lauoho nā lauoho, ʻaʻole ulu, ulu a zinc i ka meaʻai. He nui i loko o ka lawehala, ke kīwī. Kuke kī, kīʻaha lau ʻana a me nā mea ʻono hua wai nā mea antioxidants e pale ai i ka wā kahiko o ka lauoho a me ka lauoho hina. Kūpono i nā hua pala, nā nati, nā avocados e hōʻoluʻolu mai ia mea mai kahi ʻano maikaʻi loa e like me ka dandruff.
- No ka ulu maʻamau, pono i ka lauoho ka nui o ka wai (ma kahi o kēlā me kēia lā no kahi o ʻelua lita), ka mea kanu kiki a me ka iʻa (ʻolika aila, unsaturated omega-3 waikawa).
- Loaʻa nā microelement pono: oatmeal, ʻuala, asparagus, pepa, celery - sililikino, waiū, hua momona waiū, nā iʻa kūmole, nā walnuts a me nā hazelnuts - calcium, koko, koko, pōpoki, waliki a me kā hua sesame - zinc.
- ʻO nā hua wai a me kā lākou huahana no ka ulu ʻana o ka lauoho i wehewehe ʻia i nā kikoʻī ma luna. E hoʻomanaʻo mākou ma o ka comma o kēia pūʻulu o nā huahana maikaʻi loa no ka ulu ʻana o ka lauoho: nā lāʻau ʻala-melemele-ʻono a me nā hua, nā ʻoliva a me ka aila mai lākou, ka puaʻa a me ka moa, ka palaka, nā lime a me nā pā. He pūnāwai maoli ʻole ʻole o nā makana kūlohelohe - ma nā wāwae o ke kanaka. Noho mau ia e hāpai a hoʻokipa ...
No nā mea nui o ka pono o ka meaʻai maikaʻi, hiki i ke koho kūpono i nā huahana no ka ulu ʻana o ka lauoho i hiki ke manaʻo ʻia he panacea. I kekahi manawa ke loaʻa nei ka pilikia me nā kui o ka lauoho, a he pono ke hoʻopili pono ʻana. ʻO kahi kūkākūkā wale nō o nā loea loea e pono i nā hihia e pane i nā nīnau āpau.
Bit o ka ʻepekema
He aha nā meaʻai e pono ai e ʻai no ka loaʻa o ke kino olakino ka lauoho o ka lauoho, ka lako a me ke aniani? ʻO Trichologist o ka Institute Clinical Institute for Beautiful Hair, ʻo Julia Romanova (Instagram: @ dr.yulia_romanova) he 9 mau makahiki o ka hana ʻana me nā pilikia trichological, he mea kākau nūpepa, ʻōlelo wahaʻōlelo i nā kūkākūkā ʻepekema e pili ana i nā pilikia trichology a ua mākaukau e wehewehe i kā mākou poʻe heluhelu i nā huahana he maikaʻi no ka lauoho:
Noʻu, he kauka i ka trichologist, he kūkākūkā e pili ana i nā mea ʻai i ke ʻano he mea nui ia o ke kūkā ʻana i nā mea maʻi me nā hoʻopiʻi o ka lauoho a i ʻole ka hōʻino. Hoʻokaʻawale ka nui o nā selula o nā lauoho lauoho a ulu ikaika loa. Pono nā mea momona he nui e hoʻomau i kēia mau kaʻina.
ʻO ke kānāwai nui o ka hānai no ke olakino o kāu mau curls kāna ʻokoʻa a me ke kaupaona. Nui a me ka huina o ke kōkeke holoʻokoʻa, a me ke kau ʻana o kekahi mau mea pono pono. ʻO ka mea mua, ke kūkulu i ka hoʻolālā lauoho, kahi nui o ka protein a me nā awawa-wai waʻa e pono ai: cysteine a me methionine. ʻO ia ka pilina pili ma waena o nā molekika cysteine (disulfide bond) e hāʻawi ana i ka ikaika o ka keratin, ka protein nui. Pono ka hoʻonui ʻana o kāna hana e pili ana i kēlā me kēia lā e pili ana i ka 1 kalina no ka 1 kilona o ke kaumaha Hiki i kēia hōʻemi ke hoʻonui a hoʻonui paha e pili ana i ka makahiki, ka hana kino a me nā ʻano olakino.
ʻO ka mea kanu a me nā mea hua holoholona o ka protein Pono e hoʻokomo pū i loko o ka pāʻai i nā hoʻohālikelike like ʻole. Hoʻopili maikaʻiʻia ka prototein mai ka waiū a me ka iʻa, maiʻa iki - mai ka ʻai (veal, pipi, pipi, ka moa). ʻO ka mea kanu ka mea e hoʻolako i nā waiwai pono (huaʻala, polyphenols, kahe), akā, ʻaʻole palupalu nā protein mai nā mea kanu.
Nā huahana lauoho lau nahele
Mea ʻai (a ʻaʻole i ʻele, e like me ka mea i manaʻoʻiʻo ʻia) ʻo ia nō ka mea nui o ka hao. ʻO kona hemahema ke kumu maʻamau o ka brittleness, dullness a me ka nalowale, ʻoi aku hoʻi i nā wahine. Ke hoʻokaʻawale nei i nā huahana holoholona mai ka meaʻai, pono ʻoe e noʻonoʻo pono i kāu kīʻai no ka nui o ka protein (soy, lentils, beans, pī, pi, beans, cereals), hao a me vitamin B12. ʻAʻole hiki i ko lākou hemahema ke lilo aku i ka nalowale wale nō, akā ʻo ka hina mua.
Pono e noho i loko o ka papa ʻaina a he mau ʻōpū aʻe. Hoʻokomo lākou i ke synthes o nā testosterone steroid (mai ka cholesterol), no laila e hoʻopiʻi i ka peka ulu. ʻO ka iʻa momona ʻaʻole wale ke kumu o ka protein, akā, pū ka unsaturated omega-3 mau momona momona, nā huaora A me ka D, he mea nui ia no ka olakino a me ka lauoho, ʻo ka hemahema o ka mea hope loa i loko o kā mākou lehulehu, ʻoiai hoʻi i nā wahi kūlohelohe. No kona pale a me ka mālama ʻana, pono pinepine ia e hoʻopili i nā mea hoʻohui me ka vitamin D i ka meaʻai. Koho ʻia nā palahalaha lāʻau e nā kauka, no ka mea e hilinaʻi ana i ka ʻano o ka vitamina D i loko o ke koko a hiki ke ʻano nui.
Nā kumuwaiwai ʻē aʻe nā momona-soluble mau huaʻā A me D: akeʻa, hua, pipi. Hiki iā ʻoe ke loaʻa ka huaʻaleʻa A mai ke ʻano o nā mea kanu mea i loko o ke ʻano o ka mea o mua - carotene. Loaʻa ka nui o nā carotene i nā lau nani a me nā huaʻai (kāloti, pepa, pākahi). ʻO ka nui o nā huaora o ka hui B he mea nui loa no ka ulu maʻamau, kahi o ka huehū o ka mea puhi he mea hoʻopihapiha.
Kaʻa wai - ʻAʻole kēia wale ka protein, akā he trace nō nā mea nui no ka ulu ʻana o ka lauoho: ke keleawe, ka zinc, selenium, iodine. Akā ʻo vitamina C kekahi o nā antioxidants nui e hiki ke loaʻa ma nā kumuwaiwai wale nō (rosehips, nā hua citrus, sauerkraut, currants a me ka buckthorn moana). E hana i kēia, ʻoi aku ka maikaʻi o ka hoʻohana hou iā lākou. ʻO ka hoʻomehana a hiki i ke kāhea lōʻihi ʻana i ka lau o nā lau ʻuala a me nā hua me ka ea e alakaʻi ai i ka nalowale o ka vitamina C.
He mea nui ia e hoʻomaopopo e hiki ke hōʻemi ʻia ka waiʻai ʻana ma o kā lākou liʻiliʻi liʻiliʻi. Hiki i nā kumu o ka hemahema ke pilikia me ka hoʻokaʻawale ʻana o ka meaʻai a i ʻole ka nui o ka pono no nā mea kanu i ka wā hāpai, kaumaha ka hoʻoikaika kino. ʻO ka nele o kekahi mau vitamina a me nā minelala e kōkua aku i ka ulaula, ka waiʻona a me ka lawe ʻana i nā lāʻau lapaʻau (e like me ke ʻano, nā ʻona a waha).
He mea nui loa ka meaʻai maikaʻi no ka lauoho olakino. Eia naʻe, he mea nui ka hoʻomaopopo ʻana ʻaʻole e hiki ke hoʻopiha i nā loina i hoʻokahi papa. ʻAʻole kūpono nā paʻakikī multivitamin no ka mālamaʻana i nā hemahema (ʻo lākou kahi ʻano pale). Eia kekahi, he nui nā kumu kumu no ko lākou nalowale. ʻO ka prolaps lōʻihi, hoʻonaninani a nānā ʻia - kahi manawa e kipa ai i kahi loea.
Hiki i nā huahana ʻekolu e hoʻolauna a hoʻoikaika i ka ulu ʻana o ka lauoho ma kēia wikiō e hiki mai ana.
ʻO ka maikaʻi loa o ka lauoho a me nā paila nani
Inā loaʻa i kahi predisposition genetic ka lauoho o ka lauoho, a laila kekahi hopena koʻikoʻi i loko o ke kino, ke kaumaha, ka pōʻino i kā lākou ola. Ke mālama nei i nā hoʻopiʻi i ka pohō, e nānā mau ka trichologist i ka nānā ʻana i ka meaʻai.
Eia ka papa inoa o nā huahana lauoho pono loa:
ʻO ka ʻai. ʻO ka manu, ka protein holoholona. ʻO ka kaomi he 90% protein, ʻo ia ka mea kūkulu hale nui. Aia nā ʻiʻo i kahi papa o nā ʻaina amino pono, ʻo ia hoʻi, ʻo nā mea i hua ʻole ʻia i loko o ko mākou kino, hiki iā mākou ke loaʻa iā lākou wale nō me kaʻai. ʻAʻole mea kele hānai a me nā meaʻaila ʻē aʻe e hiki ke hoʻololi i kahi pūʻulu o nā waikani amino mai kahi ʻāpana. Eia kekahi, ʻo ka ʻula ʻulaʻula (pipi, hipa, puaʻa) ka mea i hao a me ka vitamin B12, kahi hemahema e alakaʻi ai i ka anemia a ʻo kēia ke kumu maʻamau ka lauoho o ka lauoho. Ke alakaʻi nei i ka anemia i kāna prolaps koʻikoʻi, nā ʻokiʻoki, nā peʻa, ka brittleness a me ka maloʻo o nā koʻokoʻo, kahi e hoʻemi i ka ulu a ulu a me ka hoʻihoʻi wikiwiki ʻana ma hope o ka prolaps. ʻO nā pīpī keʻokeʻo he nui ka protein (20 g no 100 g), akā he liʻiliʻi ka hao a me ka huaora B12. ʻO nā hua hou, nā ʻōwili a me nā pomegerane he lāʻau hao, ʻo ia hoʻi, ka hao ʻaʻole i hoʻokomo i ka hana o ka hemoglobin.
ʻO ka iʻa, ka lawaiʻa kai mea nui i nā mea nui o ka papaʻaina o kekahi kanaka (e hoʻohana ma ka liʻiliʻi loa 2-3 mau manawa i kahi pule). He mau kumu hoʻi lākou o ka protein, akā, he mau momona momona o omega-3. Ua loaʻa iā lākou nā hopena anti-inflammatory a me nā antioxidant hopena. Me ka loaʻa ʻole o kēia waiwai, nā maloʻo a me ka brittleness o ka lauoho, ke kolamu o ka ʻāpana o nā ʻōlelo aʻoaʻo, hoʻemi ʻia ka ulu a me ka nalowale ke nānā ʻia nō. ʻO ka hoʻohana ʻana o ka Omega-3 i ka dermatitis maʻi o ke poʻo, nāwa maoli, ka nui o ka maloʻo ʻana o ka ʻili, a i ʻole e hāʻawi i ka hana nui i ka sebum. Hoʻopili ia, me ka loaʻa o ka nui o nā huaora a me nā momona momona, e holomua ka ulu o ka eyelashes a me nā alaloa.
ʻO nā huahana e pono no nā lauoho lauoho huaʻakika hua. ^ E Ha yM. ʻO nā kumu ia o ka biotin - he vitamina H kēia, me ka hoʻohaʻahaʻa dermatitis i ka ulu, a me ka prolaps me nā neʻe lāʻau kūlohelohe. ʻO kēlā me kēia lā no ka biotin he 10 mcg. Ka hana maʻamau o ka yolks huaʻai e hoʻolako i ka lauoho me ka hao, zinc, manganese, huaora E, A, B.
Aila aila He puna wai momona ia mea pono, no ka hoʻokumu ʻana i ka lāʻau o ka olakino olakino, inā maikaʻi ka ʻai ʻana o ke kanaka i ka momona, nā manawa o ka curls ke pau koke a lilo i ko lākou elasticity, nā mālamalama, e ʻoi aku ka lūlū a me ka porous, ʻo ka hui pū ʻia ka linseed ka mea hou aku i ka Omega-3 momona momona. akā, ʻohiʻo vitamin E, ʻo ia ka antiioxidant mana ikaika.
ʻO nā huahana 6 ʻĀpana momona loa
Ua nīnau paha paha ʻoe iā ʻoe iho i ka nīnau ma mua o hoʻokahi manawa: "He aha ke ʻano o ka meaʻai e ʻai ai iaʻu no ka lauoho ola?". I kēia manawa e noʻonoʻo mākou i nā huahana a pau a loaʻa. ʻAʻole pono e noʻonoʻo e kumukūʻai a paʻa ʻole paha nā huahana no ka ulu. Hiki ke kūʻai ʻia nā mea a pau ma ka hale kūʻai kokoke loa, a i kēia manawa e ʻike ai ʻoe i kēia, e hoʻomaka.
- Kāleka - i nā mea momona PP, K, A, C, B9, pākala. He pōmaikaʻi ia no ka ili a me nā kui. Mālama ʻia ka kārot i ka brittleness a me ka maloʻo. Hiki iā ʻoe ke hana i nā masks mai nā kaloti, a me nā tinctures, e hoʻihoʻi lākou i ka nani i mua i ke poʻo. Inā e hoʻolapalapa i ka wai kalaka i ke poʻo, a laila e hoʻopau i ka maloʻo o ke poʻo. E hoʻohui i nā kāloti i nā pā ʻai ma ka ʻai ʻokoʻa, no laila e mālama ʻoe i ke olakino a hoʻoikaika i kou pale ʻana.
- Beetroot - he meaʻai meaʻai me nā waiwai maikaʻi a me nā lāʻau lapaʻau. ʻO ka hui pū kekahi me nā huaora o ka hui B, pono no nā kaʻina metabola o ke poʻo. Mālama ʻo Beetroot i nā lauoho āpau mai ka hāʻule ʻana. Hoʻomaopopo ʻia e ʻai i nā beets i hoʻokahi mau manawa i ka hebedoma e mālama i ka olakino no nā makahiki he nui. Loaʻa i nā Beets ka retinol, kōkua ia i ka hakakā me ka dandruff. E hoʻohana i nā shampoos e pale aku i ka dandruff a ʻai i nā beets, e ʻoi aku ka maikaʻi o ka hopena. E kōkua maikaʻi ana ʻo Retinol a pale i ka ʻaole ma ke poʻo.
- Nā hua moa - aia i nā protein me nā waikawa amino pono. Hoʻomoʻa ʻia nā huaora o ka pūʻulu B, E, K, PP, D, biotin, beta-carotene, choline. ʻO nā hua moa kahi huahana eʻai maikaʻi ai eʻai ai a kokoke i kēlā me kēia lā. ʻAʻole ola maikaʻi nā Yolks, pono lākou e haʻalele i ka ʻai, pono wale nō e ʻai ʻia nā protein. Nui ka momona o nā holoholona ma nā yolks, a hoʻokau nui i ka cholesterol kino i ke kino. Inā ʻoe e hana i nā masks, a laila hiki ke hoʻohana ʻia nā yolks ma 1-2 mau manawa i ka mahina, a hiki ke hoʻohana ʻia nā mea pale no ka maka no ka 2-3 mau manawa i ka mahina.
- ʻO ka iʻa momona - ka nui o nā mea pono a me nā pono. Aneane ʻaʻole kaʻaila. ʻO ka nui o ka protein a me nā momona momona unsaturated, pono lākou no nā kui a me ka ʻili. ʻO nā Vitamin A, B, E, kahi o ka iʻa, e ʻae iā ʻoe e hoʻihoʻi i ka ikaika a me ka nani. ʻAi nā iʻa i nā manawa o ka hebedoma. Hiki ke hana ʻia nā mākaia mai ka iʻa, a pono lākou. E hana i nā masks i kahi mau manawa i ka hebedoma inā loaʻa iā ʻoe nā pilikia, a me nā masks e pale i nā pilikia 1-2 mau manawa i ka malama.
- Nā ʻoki a me nā hua kanu - loaʻa i ka momona momona (hoʻōla). E hōʻemi i ke kiʻekiʻe o ka cholesterol kino i loko o ko mākou kino. Kokoke āpau i nā huaora E, kahi hopena maikaʻi i nā ʻōnaehana kāne a me ka wahine hānai. Nui nā huaʻala a me nā huaʻai i loaʻa i nā huaora o nā hui B, C, A a me nā mea ʻē aʻe. E hoʻomaikaʻi i ke kūlana o nā lauoho āpau a pale iā lākou mai ka nalowale ʻana.
- Nā huahana huahana - he nui o ka calcium, a ʻo kēia olakino hoʻi no nā niho, nā kui, nā iwi. ʻIke ʻia nā mea pōmaikaʻi a pau ka hapanui. Eʻai i nā huahana momona haʻahaʻa, ʻoiai hoʻolaʻa kēlā momona, no ka mea, he mea mai ia nā holoholona. ʻO nā ʻōmua hoʻohana pono ʻia nā waikona amino pono. ʻOhi kolo, ʻo ka waiū i hoʻomoʻi ʻia, ke kō, nā kuki, kefir, ka ʻono, ka ʻono ʻaʻoma - e hoʻololi aku i kēia mau huahana a hoʻokomo pū i kāu papaʻai o kēlā me kēia lā, me ka liʻiliʻi o ka momona momona, inā ʻaʻole ʻoe e hōʻino i ke kino. Hiki iā ʻoe ke hana i nā masks mai nā huahana paʻakai.
Nā meaʻai maikaʻi a me nā meaʻai hoʻohui
- ʻO nā huahana Semifinished, ʻo "kaʻai wikiwiki" hoʻopau pono ʻia. Ma ke kaʻina o kā lākou hoʻomākaukau ʻana, he nui nā mea kūpono e hūnā, a me nā koena ʻuʻuku loa. A inā ʻaʻole lākou he mau mea pono ʻole, no laila ʻaʻole pono ʻoe e ʻai iā lākou.
- ʻO ka paʻakai - hoʻohana i ka hana haʻahaʻa. Hoʻohālikelike ka paʻakai i ka hoʻopili ʻana o nā huaora. ʻO kāna minus ka mea ia e hoʻonāukiuki i ka mucosa gastric a hiki ke hoʻonāukiuki i ka loaʻa ʻana o gastritis a i ʻole ulia.
- Ka ʻala ʻona a me nā ʻona ʻāʻei - ka huhū o ka ʻōpū, ka huehue ʻino, he ʻāpana, e hoʻokahe i ka calcium mai ka iwi iwi, hoʻopau i ka enamel niho, a ua hoʻoneʻe ʻia ka metabolism. Maikaʻi ʻole ka wai ʻo Soda no kou mau lauoho āpau a kōkua i ka lilo o ka lauoho. Hoʻopili a hoʻohemo paha i ka wai wai.
- ʻO nā huahana waiwai - ʻaʻole nā kānaka āpau i ka papa, akā hiki i kekahi ke hōʻeha i nā maʻi kūlohelohe a me ka hoʻonāukiuki o ke poʻo. I loko o ka waiū a me nā huahana pānao, pōʻino, saturated fat a he pōʻino ia. ʻAi i nā huahana pāʻai me ka haʻahaʻa haʻahaʻa haʻahaʻa haʻahaʻa, ʻo 0,5% ka mea maikaʻi loa, piha "skim milk", kāpae ʻia ia.
- ʻAʻole hoʻohālikelike ka Sugar, akā ʻo kaʻoiaʻiʻo. I ka nui o ke kō i loko o ke kino, e loaʻa paha i kekahi nā pilikia olakino, ʻo ia hoʻi kahi poʻo. Hoʻoulu a Sugar i kahi ʻaila. E inu inu i ka wai ʻole me ke kō. Kūʻokoʻa a ʻokiʻoki paha i nā mea loea, keke, nā pastries, nā ʻono, nā ʻoniʻoni, nā loiloi, nā mea like ʻole.
E nānā i ke kōkua wikiō kōkua 2:
12) Hoʻokomo i ka ulu maikaʻi o ka lauoho ulu
Hāʻawi ʻia kou lauoho i nā protein. No laila, me kaʻoi aku o ka ado hou, ua maopopo no kēia kekahi o nā mea nui e pono ai ka lauoho. Paipai nā paʻakai i ka follicle lauoho, kōkua ʻoe e hōʻemi a kaupaʻa ʻana i nā hana pono.
Nā Mea ʻai i ka paʻakai:
- Nā hua ʻaka
- Nā puka
- Nā ʻōmaʻomaʻo, nā mea ʻai hou
- Miliki
- Panir
- ʻO nā hua kanu
- Hemp
- Paila Peanut
- Quinoa
- Nā Lalamila
- Nā iʻa
- Lean moa pipi a pipi paha
- ʻŌmole Helene
14) Hoʻopili i ka momona ulu lāʻau
E like me ka mea i hōʻike mua ʻia, ʻo nā meaʻai meaʻaiʻai ʻole he mea koe wale nō ke kāwili ʻana o nā huaora a me nā minela i nā ʻalike kūpono.Hoʻohana ka hoʻohana ʻana i nā mea paʻakikī e hoʻomaikaʻi i ka ulu ʻana o ka lauoho ʻAʻole pono ʻoe e hoʻolilo i ka manawa e noʻonoʻo ai i nā meaʻai āu e pono ai ke ʻai no ka ulu ʻana o ka lauoho i momona i kēlā mau momona. E noʻonoʻo e kamaʻilio pū me kahi loea ma mua o ka hoʻomau ʻana me ka hoʻokomo o nā meaʻai meaʻai.
Inā ʻoe eʻai pololei, me ka ʻai ʻana i nā meaʻai a nā huaʻai a me nā minela i kāu papaʻai, ʻo ka hoʻōho ʻana i ka lauoho lōʻihi e pau i kahi moeʻuhane ʻole iā ʻoe. Hoʻonui kaʻai i ka lauoho! Hoʻololi ʻia ka mālama lauoho inā hoʻololi ʻoe i kou ʻano, a i ʻole kāu ʻai ʻana.
