Ke ulu nei ka lauoho mākou i ka 1 kenimika i kēlā me kēia mahina, a ʻo ka mea nui no ka ulu ulu ʻana o ka lauoho olakino a ikaika hoʻi nā mea momona a me nā mea maikaʻi i loaʻa iā mākou mai ka meaʻai, e like me ka poʻe trichologists a me nā meaʻai meaʻai. Mālama ka meaʻai kūpono i ka hoʻoikaika ʻana i ka lauoho, pale a hōʻemi hoʻi i ka luhi ʻana o ka lauoho. ʻO nā huahana olakino o nā lauoho e pono ai ke ʻai i kēlā me kēia lā, e heluhelu i kā mākou ʻatikala.
ʻO ka meaʻai maikaʻi loa no ka lauoho momona ʻo nā meaʻaiʻai i ka calcium a me ka hao, nui nā lau i ʻala a me nā lau, mea ʻala a me nā kumu wai aʻe a me nā minela.
I ka manawa like, e kauka nā kauka me ka makaʻala e lawe i nā meaʻai meaʻai, e hoʻohiki ana e lilo koke kou lauoho a ʻoi aku ka ulu o ka lauoho. Hiki iā lākou ke hāʻawi i ka hopena kūlike.
ʻO ka meaʻoiaʻiʻo aia ma kekahi mau hihia, ʻoi aku ka nui o kekahi mau mea kanu, e like me ka vitamin A, e hiki ai i ka hāʻule o ka lauoho. No laila, ʻōlelo pono nā loea e, inā hiki, ke hoʻolako ʻia kahi meaʻai lauoho i nā mea a pau a lākou e pono ai i ka manawa i hāʻawi ʻia i nā nui a me nā makemake ke hāʻawi ʻia i nā mea hoʻoponopono meaʻaiʻaiʻai, akā i nā mea paʻakai i kā ka huaʻala a me nā mea kaupaona kūpono.
Meaʻai no ka hoʻoikaika ʻana i ka lauoho - nā huahana pono loa
Eia he 10 mau meaʻai e lilo ai ke kumu o ka hoʻoikaika hoʻoikaika kino ulu.
Salmon a me nā iʻa ʻona. Hoʻomoe ʻia ʻo Salmon me nā Omega-3 polyunsaturated fatty acid, he mea kūpono ia no ke poʻo palekana. ʻO ke nele o nā momona momona e hiki ke alakaʻi i ka lāʻau maloʻo, a e nānā aku ka lauoho. He kumu maikaʻi ʻole ʻo Salmon. He nui mea momona no ka B12 a me ka hao, ʻo ia hoʻi e hānai ai a hoʻoikaika i ka lauoho. Inā ʻoe e hahai i kahi mea ʻai meaʻai, e komo i hoʻokahi a i ʻelua mau punaha o ka ʻaila flaxseed, kahi kumu kanu i kanu ʻia i nā momona momona, e hoʻoikaika i kou lauoho.
Kahua māla ʻaila. Pono nā lauoho olakino i nā mea e loaʻa i nā lau o ke kōmaʻomaʻo a me nā lau. No laila, ʻo ka spinach, broccoli a me leaf leaf ka mea waiwai loa i ka huaora A a me C, pono ke kino e hana ai i ka sebum, e lawelawe nei i ka mea ma ke ʻano kūlohelohe no ka lauoho. Kōkua nā lau ʻeleʻele uliuli e kōkua i ka lauoho me ka hao a me ka calcium.
ʻEluʻi ʻO nā pīpī, nā pīni a me nā lentil he mea koʻikoʻi nō hoʻi no ka hoʻoikaika ʻana i ka lauoho. ʻAʻole lākou wale kahi kumu maikaʻi loa o ka protein, pono no ka ulu ulu lauoho. ʻO ka momona nā momona i ka hao, ka zinc a me ka biotin. ʻO kekahi manawa i ka brittleness a me ka palupalu o ka lauoho i hana pololei ʻia e ka nele o ka biotin. Wahi a nā Nutritionists i ka ʻai a i ʻole nā kīʻaha o nā pīpī a i ʻole nā līkahi paha i kēlā me kēia pule.
Nā ʻili. Ua ʻai ʻoe i nā nati? Inā makemake ʻoe i ka lauoho ikaika a me ke olakino, pono ʻoe e ʻai maʻamau. ʻO Brazil nut kekahi o nā kumu kūlohelohe maikaʻi loa o ka selenium, kahi waiwai e pono ai no ka hoʻoikaika ʻana i ka olakino a me ke olakino. ʻO Walnut ka waihona alpha-linolenic - hoʻokahi o nā omega-3 fatty acid e hoʻomaikaʻi i ke kūlana lauoho. Nui ka nui o ka zinc in cashews, pecans, a me nā ʻalemona. Maʻa pinepine ka hemahema i ka pohō lauoho. ʻO ia ke kumu he mea kūpono e komo me nā nati i kāu papaʻai e hoʻoikaika i kou lauoho.
ʻO ka heihei. ʻO ka pakano a me ka tukupaʻa kahi kumu maikaʻi loa o ka protein no ka ulu ʻana o ka lauoho a me ka hoʻoikaika. Me ka nele o ka protein i ka meaʻai, lilo ka lauoho a palupalu, a me ka nui o ka pale mau ʻana ka hopena o ka lauoho e lilo i pehu a hina ʻole. He waiwai ka ʻiʻo moa i kēlā me kēia mea he kumu ka hao me kahi kiʻekiʻe o ka bioavailability, kahi i maʻalahi i maʻalahi e ke kino.
Nā hua. I mea e hoʻoikaika ai i kou lauoho, ʻaʻole ia he mea koʻikoʻi nā hua āu e makemake ai - ʻū a paʻu, ʻūlū ʻia a kīwī paha. ʻO nā hua he kumu puna loa o ka protein. Eia kekahi, loaʻa iā lākou ka nui o ka biotin a me ka vitamina B12 - nā mea momona maikaʻi loa.
Kui Pūnaewele ʻO nā kīʻaha ʻāpala a pau a me nā cereals-ʻohi a pau, hoʻopili ʻia me nā huaora a me nā minamina, hāʻawi pū kekahi i ka hoʻoikaika ʻana i ka lauoho. ʻO ka mea mua, ma muli o ke ʻano nui o ka zinc, ka hao a me nā B vitoma.
Aloha ʻOy ʻOi aku ka maikaʻi o lākou me nā aphrodisiacs, akā ʻaʻole lākou e hoʻonui wale i ka makemake moekolohe, akā e hoʻoikaika pū a hoʻoulu hou i nā lauoho. ʻO kā lākou mea huna nui ka zinc, kahi antioxidant ikaika. Inā ʻaʻole loaʻa iā ʻoe ka manawa e hoʻohui i nā oysters i kāu papa i kēia lā, mai makaʻu. Hiki ke loaʻa i ka nui o ka zinc e loaʻa wale mai nā huehue a me nā kinipona, akā, ʻo ka pipi a me nā ʻōpio ʻōpiopio.
Nā huahana huahana. ʻO ka waiū a me ka yogurt nā kumu maikaʻi loa o ka calcium, he mineral koʻikoʻi no ka ulu ʻana o ka lauoho a me ka hoʻoikaika. ʻO nā huahana Dairy kekahi pūlima a me ka casein, he kumu waiwai nui loa ia. Eia kekahi, he kūpono maikaʻi ka iʻa a i ʻole ka mea ʻai kuke i nā lā a pau i ke ao. Hiki iā ʻoe ke hoʻohui i kekahi mau lemona iā lākou, a e lawe mai kēia hoʻohui i kāu lauoho me ke pōmaikaʻi ʻelua.
Kāleka. He waiwai nui nā kāmoti i ka waiva A, he mea nui loa ia no ke olakino maikaʻi a me ka hihiʻo maikaʻi. ʻOi aku ka maikaʻi o kou poʻo, ʻoi aku ka nui o ke olakino, ʻoliʻoli a ikaika i kou lauoho. No laila, eʻoluʻolu e hoʻokomo i nā kāloti i kāu papaʻai o kēlā me kēia lā, ma o ia lā a i nā pākaukau.
Meaʻai no ka hoʻoikaika ʻana i ka lauoho - mālama i ka kaulike
I ka hiki ʻana aku i nā huahana e hoʻoikaika i ka lauoho a mālama i ka nani, ʻo ka mea nui o kā lākou ʻokoʻa. ʻO kaʻai kaulike, kahi e komo pū ai nā palekona, nā huaʻala, nā lau, nā ʻōpala a pau, nā kīʻaha, nā iʻa a me nā huahana wai, ʻo ia ka mea e ikaika ai ka lauoho, nani a maikaʻi, ʻoluʻolu nā dermatologists. Inā hoʻāʻo pinepine ʻoe e hakakā i nā paona keu me ke kōkua o ke kīkoʻomaʻi a kau i kou kino i kekahi o kēia mau huahana, ʻaʻole kēia e pōmaikaʻi i ka ʻōpū a i ʻole hoʻi o ka lauoho. Hoʻokomo pinepine nā meaʻai kīʻaha haʻahaʻa i ke kaawale ʻana i kekahi mau mea kūpono pono i ke olakino a me ka hoʻoikaika ʻana i ka lauoho. No ka laʻana, ʻo ka Omega-3 fatty acid, zinc a me bitamina A. I ka manawa like, ʻaʻole ulu wale ka lauoho a lilo i keʻokeʻo, ʻaʻohe ʻulaʻula, hoʻomā. ʻO ka nele o nā huaora a me nā micronutrients e pono ai no ka lauoho e alakaʻi pinepine i ka lauoho lauoho nui.
Hoʻokomo ʻia nā wahiʻai i nā ʻōpū ola i ke ola o ka lauoho. ʻO ka hōʻemi nui ʻana ma ke kau manawa pōkole ke wāwahi i ke ʻano maʻamau o ke neʻe ʻana o ka lauoho. ʻElua a ʻekolu mau mahina ma hope o ka hoʻolilo ʻana o ka paona, ʻike paha ʻoe i ka ulu ʻana o ka lauoho i hoʻonui nui. He hiʻohiʻona kaʻawale kēia, akā e hoʻihoʻi i ke kūlana olakino o ka lauoho a hoʻoikaika iā lākou hiki ke hana wale me ka mālama kaulike a me ka pilina a me ka mālama maikaʻi.
1. Protine no ke olakino lauoho
Hāʻawi ʻia ka lauoho i ka protein. No laila, he mea koʻikoʻi loa ia e ʻai i nā meaʻai - nā kumu o ka protein, a laila lilo ka curl i ka mānoʻomaʻo a maikaʻi, wahi a Alyssa Ramsey, he ʻelele no ka Academy of Nutrition and Dietetics. Hōʻike ʻo ia ʻoe e hoʻopili pinepine i nā iʻa, ke kō, ke kalo, nā ʻami, nā lentille, nā nati, nā hua kanu, a me nā huahana pāwī (Greek yogurt and homemade cheese) ma ka papa ʻaina.
4. ʻO nā Omega-3 mau momona momona no ka olakino o ka lauoho
"Kūpono ka momona i ka ʻolima olakino. Inā pili kekahi kanaka i ka lāʻau palaka haʻahaʻa a haʻalele i ka momona, lilo nā poʻo a maloʻo a maʻi. mahina. ” I loko o keʻano pilikino, hōʻuluʻulu ka momona o ka omega-3 i ka hōʻino a me ka follicle o ka lauoho, wahi a kahi mea kanu. Hoʻolauna ʻo Ansel e komo pū me nā ʻano iʻa momona, me ka salmon a me ka trout, ma kāna papa hana. Inā ʻaʻole ʻoe he mea pā i ka iʻa, e kūʻai mai i nā hua flax a me nā hua chia, ka ʻaila Canola a me nā walnuts.
5. Zinc no ka lauoho olakino
He mea koʻikoʻi ke Zinc no ka hoʻokumu ʻana o nā keratin, ka mea nui i ka lauoho. A ʻaʻole ʻoe ʻae i ka zinc nui, ua maloʻo kou lauoho, ʻūwū a maloʻo, ʻōlelo mai ʻo Ansel. ʻO ka mea kaumaha, nui nā wahine i nele i ka zinc i kā lākou papaʻaina, keu loa inā ʻaʻole lākou e ʻai i ka ʻulaʻula. No laila, hoʻomau ka loea i ka ʻai i nā ʻiʻo ʻulaʻula, nā hua a pau a me nā chickpeas.
ʻO ka mea kaumaha, nui nā wahine i nele i ka zinc i kā lākou papaʻaina, keu loa inā ʻaʻole lākou e ʻai i ka ʻulaʻula.
6. Vitamin A no ka lauoho olakino
Makemake ʻoe i ka lauoho lauoho? E mālama i nā meaʻai momona kiʻekiʻe ma ka papaʻaina a i loko o ka friji. "E kōkua ana i nā kohu helo e huna i ka sebum a pale i ka lauoho mai ka maloʻo nui loa," i wehewehe ai ʻo Ramsey. ʻO nā momona momona, nā mango, kāloti a me nā paukena he koho maikaʻi loa i kēia hihia, wahi a ka loea.
ʻOiai ke kālai ʻia nei nā lāʻau lapaʻau me nā huaora no ka lauoho, kāhea ʻo Cording i ka ʻikepili me ke kauka mua. "Inā ʻoe ke ʻai i nā meaʻai a pau i helu ʻia ma luna, manaʻo wau he lawa ia no ka lauoho kūpono."
ʻO ka manawa hou nei, ua loaʻa i nā ʻōlelo e pili ana i nā pono dubious o nā meaʻai i nā manawa pinepine. Hoʻokahi wale ke kauka i kau i kahi meaʻai, a he mea pono ke kāpili ʻia me ia pehea e kahuli ai i kekahi mau huahana kīnā ʻole ʻia. Lele kūpono nā lauoho olakino a ma nā ʻano maʻamau i nā wā like. Inā hele hewa kekahi mea i nā curl, hiki iā ʻoe ke ho'āʻo e hoʻi i ka lauoho i ka nani me ke kōkua o nā ʻōlelo maʻalahi.
Nā mea momona e pono ai no ka lauoho:
- Nā huaora B. ^ E Ha yM. Hoʻonui i ka ulu o ka lauoho ulu, hoʻolilo iā lākou i ikaika a mānoanoa, hoʻēmi i nā momona momona, hāʻawi i ka elasticity a ʻālamalama (cereals, grains, nuts, egg, brewer yeast).
- Huaora E. ^ E Ha yM. Mālama ʻo ia i nā follicles o ka lauoho, hoʻomaikaʻi i ka lauoho, pale i nā hihi ultraviolet, hoʻihoʻi i ka kahe o ke koko o ke poo (nā ʻala, nā hua ʻai, nā aila, nā lau ʻala lau, nā hua ʻai).
- Palapala A. ^ E Ha yM. Hoʻonui i ke ʻano o ka lauoho, hoʻoiho lākou iā lākou i ʻoluʻolu a me ke silika. ʻO ka lau maloʻo a me ka hoʻokaʻawale (ate, hua manu, pata, kākoki kuke) e lawe mai i nā pōmaikaʻi kūikawā ʻO nā kumu maikaʻi o nā kalana: nā kaloti, ka buckthorn moana a me nā apricots).
- Waiora C - hoʻoikaika i ka kahe koko, e hoʻolalelale i ka ulu o ka lauoho, e hāpai i ka hoʻopio ʻana o ka hao (hua citrus, Japanese quince, rosehip, sea buckthorn, currant, kiwi).
Nā mea haki:
- Hoʻolilo - hāʻawi i ka elasticity i ka lauoho. Hoʻokomo ʻia ma nā lāʻau kanu hou, nā huaʻala, nā ʻopoki maloʻo.
- Silika - e hoʻoikaika i ka lauoho a ikaika (kukama, zucchini, hua kanu),
- Zinc - pale i ke ʻano o ka hina hina a me ka lauoho lauoho (ke kāleka, nā ʻōpala, nā ʻōpala),
- Selenium - pale mai ka radiation ultraviolet a me nā hopena ʻē aʻe (ka ʻai, ka waiū, ka palaoa rye),
- Kālā - hāʻawi i ka lauoho me ka aila maikaʻi a me ka elasticity (iʻa, nā iʻa),
- Kālā - He pono no ke kūkulu ʻana o ka lauoho (nā huahana paʻahana, nā mea kanu, nā mea ʻala maloʻo uliuli.)
- Ka hao - hoʻoikaika i ka lauoho, pale i ka lauoho hina ma mua (nāpaʻa, nā buckwheat, ke pomegerane),
- Sulfur - e hāʻawi i ka ikaika a me ka brilliance (ka iʻa, nāpaʻa, ke kāleka, legumes),
- Iodine - hāʻawi i ka lauoho ke nānā pono, komo i nā kaʻina metabola (kai lawaiʻa, persimmons, champignons),
- Kokoi - pale i ka lauoho mai ka wā kahiko (buckwheat, oat, pearl barley, apricots, pump),
- ʻO Amino Acid Tyrosine pono nō no ka lauoho, pale iā lākou mai ka hina hina.
Top 10 ʻO nā huahana lauoho hoʻohana maikaʻi loa
- 1 ʻO ka iʻa a me ka kai iʻa - momona i ka posora, zinc, iodine a me nā momona maikaʻi.
- 2 ʻO nā greens a me nā lau lau i loaʻa ka nui o ka calcium, magnesium, hao, vitamina C, A.
- 3 ʻO nā hua a me nā huaʻai - kahi waiwai nui o ka huaora E me nā momona momona o ka polyunsaturated, loaʻa zinc, selenium.
- 4 Kēlā huaʻai (nā ʻuʻu, nā huaʻai, ka ʻai, ka bran) - ke kumu nui o nā huaora B
- 5 manu - aia i loko o ka nā momona huehue maʻalahi, a inā ʻole ka lauoho me ka aila ʻole. Eia kekahi, he waiwai ka pipi i ka hao, pono no ke kino.
- 6 ʻO nā hua hua he kumu o ka protein. Eia kekahi, loaʻa iā lākou nā huaora pono o ka pūʻulu B.
- 7 ʻO nā aila punaʻai he i nā waikawa polyunsaturated a me nā huaora A, D, E.
- 8 Nā laupala (kāloti, ʻeleʻele) - momona i nā huaora o ka pūʻulu B, vitamina A, me ka pāhana a me ka pāleka.
- 9 ʻO nā huahana waiū - nā kumu o ka calcium calcium, ke kuleana no ka uluʻana o ka lauoho a me ka hoʻoikaika
- 10 ʻO nā lehelehe - momona i ka hao, zinc a me biotin, ke kuleana o ka ikaika o ka lauoho.
ʻO ka hopena o ka lahilahi no ka mālama lauoho
I mea e ola kino ai ka lauoho, ma kekahi mau manawa ʻaʻole kūpono ka hoʻoponopono kūpono ʻana. I kēia hihia, e kōkua ke ʻano kūlohelohe.
No ka ulu ulu a me ka nani o ka lauoho, ʻōlelo ʻo Dr. Walker e lawe i ka 0,5 lita o ka wai kāloti, lettuce a me ka wai alfalfa i kēlā me kēia lā no hoʻokahi mahina.
Ke ʻano o ka hoʻomākaukau ʻana: kāwili i nā ʻāpana 9 i ka wai kāloti hou me nā ʻāpana ʻehā o ka wai lettuce a hoʻohui ʻia 3 mau wahi o ka wai alfalfa i kēia pahu.
Inā ʻaʻole hiki ʻoe ke hana i kahi ʻano, ʻaʻohe mea pono! Hiki ke loli i ka ʻīhī maʻalahi. E kōkua ka wai momona kākoti-hoʻōla i ka ikaika lauoho a hoʻonani, a hoʻōla i ka ulu. Lawe ʻia ka waiole ma kahi pākē o 1: 1.
Me ka pohō nui o ka lauoho, ua ʻōlelo ka ʻo ka mea kanu Rim Akhmetov e hoʻohana i kēia ʻano aʻoaʻo: ninini 2 mau kīpī o nā oats me 6 mau wai o ka waiū e hoʻolapalapa ana. Kahu ʻia no 2 mau minuke ma mua o ka wela a me ke anuanu. Lawe iā 3 mau lā i ka lā 1 no ka malama no hoʻokahi mahina. Ma hope o kahi mahina, hoʻomaikaʻi i ka papa.
ʻO ka papa ma lalo e kūkākūkā i nā kumu o kekahi mau lauoho lauoho.
