Niaj hnub no kuv txuas ntxiv ib tsab ntawv xov xwm nyob rau hauv uas kuv qhia koj cov lus zais ntawm kev zoo nkauj thiab hluas. Hauv tsab xov xwm kawg Kuv sau txog dab tsi ua mob rau peb cov hluas thiab kev zoo nkauj. Hnub no kuv yuav hais txog khoom noj khoom haus kom zoo nkauj - hais txog cov khoom noj uas koj, ntawm qhov tsis sib xws, yuav xav kom suav nrog cov khoom noj txhawm rau txhawm rau txhawb cov hluas mus ntau xyoo.

Hnub no cov lus pom zoo ua raws li yog dab tsi?

Hauv tsab xov xwm dhau los, peb pom tias cov hluas thiab kev zoo nkauj raug nyiag los ntawm cov txheej txheem hauv hlwb, nrog rau cov lus tsis zoo hu ua dawb radicals. Cov txheej txheem no tshwm sim hauv koj lub cev rau ib theem lossis lwm qhov ib txwm ua, txawm tias koj tau noj mov tag nrho, so kom txaus, tawm dag zog thiab tawm dag zog txhua lub sijhawm. kev ntsuas los tiv thaiv kev ntxhov siab (kev yuav khoom tsis suav). Txawm li cas los xij, koj tuaj yeem tsim koj cov zaub mov kom zoo li koj txoj kev cuam tshuam cov dawb radicals ntau li ntau tau, ntxiv rau tso tseg nres cov txheej txheem hauv lub cev, uas txhais tau tias koj yuav rov qab nyiam koj cov kev zoo nkauj thiab cov hluas.

Khoom noj khoom haus tso rau kev zoo nkauj thiab hluas hluas 1: nres o

Noj cov khoom noj uas muaj cov khoom ua kom rov zoo. Cov no suav nrog:

• qhiav - muaj giperol, uas muaj cov khoom sau tawm tsam
• turmeric - muaj cov nyhuv tawm tsam
• rog ntses - muaj cov OMEGA-3 cov roj ntsha, uas paub txog lawv cov khoom tiv thaiv kev tiv thaiv (thiab tseem muaj txhua pawg muaj txiaj ntsig zoo rau peb kev noj qab haus huv uas kuv tau sau txog hauv tsab xov xwm no)
• flaxseeds - nplua nuj nyob hauv OMEGA-3
• walnuts - kuj nplua nuj nyob hauv OMEGA-3
• qej - muaj lwm cov tshuaj alicin thiab alicin, uas tsis tsuas yog muaj cov nyhuv tawm tsam, tab sis tseem tiv thaiv cov kab mob
• mint - tseem muaj cov nyhuv ua rau mob, thiab nws tseem txhim kho kev zom zaub mov

Kev zais ntawm cov khoom noj kom zoo rau kev zoo nkauj thiab noj qab haus huv ntawm cov plaub hau

Kev tu plaub hau kom zoo tsis tsuas yog xaiv cov khoom siv kim kim, tab sis kuj muaj kev noj zaub mov zoo uas suav nrog txhua yam khoom noj kom tsim nyog rau lub cev. Nws yog kev sib xyaw ua ke uas yuav pab kom ua tiav cov txiaj ntsig zoo tshaj plaws thiab daws cov teeb meem ntawm plaub hau ploj, dryness, oily lossis plaub hau. Ib hom khoom noj zoo rau kev ua kom zoo nkauj thiab noj qab haus huv curls yuav tsum muaj cov zaub mov ntau nyob hauv cov vitamins thiab minerals, thiab nws kuj tsim nyog kom muaj kev sib npaug ntawm cov protein, cov rog thiab carbohydrates.

Khoom noj khoom haus txoj hauv paus rau kev zoo nkauj thiab cov hluas No. 2: peb tswj cov ntshav qab zib

Vim li cas? Qhov tseeb yog tias nws yog jumps hauv cov ntshav qab zib uas ua rau mob thiab txawm tias lub cev kev ntxhov siab. Nws yog cov piam thaj hauv cov ntshav hauv cov ntshav uas ua rau cov txiaj ntsig ntawm crystallization, uas tsis tsuas yog cuam tshuam los ntawm cov tshuaj hormones, tab sis tseem ua rau kev tsim cov plahaum roj ntshav, mob taub hau thiab ntshav siab. Thiab nws tsis yog txhua txhua. Qhov tseeb yog tias txawm tias tsis noj khoom qab zib, koj tuaj yeem muaj cov ntshav qab zib. Paradox? Tsis yog lintawd!

Qhov tseeb yog cov khoom noj khoom haus sai sai, uas suav nrog cov tshuaj txhuv nplej (cereals), hmoov nplej (txawm hais tias cov hmoov nplej)! seb koj tau noj lub ncuav mog qab zib los yog haus dej qab zib nrog qab zib.

"Tam sim no?", Koj nug hais, "Yog nws tsis tau noj txiv hmab txiv ntoo lossis oatmeal?"

Qhov zoo, muaj txhua yam no ua tau, tab sis ua ke nrog kev rog. Vim li cas thiaj yuav muaj cov rog ntxiv? Txhawm rau kom qeeb rau tus nqi ntawm kev nqus ntawm cov carbohydrates yooj yim los ntawm cov khoom lag luam saum toj no. Cov rog zoo li ntim cov khoom noj carbohydrates, thiab lawv tau txais mus siv tsis tau. Ob qho khoom qab zib qhwv ua ib daim ntawv qhwv thiab cov khoom noj carbohydrates yog “qhwv” hauv zaj duab xis uas muaj roj, uas yuav siv sij hawm thiab ob qho enzymes kom thiaj tawg taus. Txhua lub sijhawm no yuav siv sijhawm. Yog li ntawd, cov txheej txheem maj mam poob, thiab koj tau hnov ​​ib qho kev xav zoo ntawm ntev ntev dua.

Qhov no txhais tau li cas hauv kev xyaum?

• noj txiv ntoo tsuas yog thaum nrog noob txiv thiab noob lossis tam sim ntawd tom qab lwm pluas noj
• lub qhaub cij hais txog luag nyav pesto los yog hauv tsev mayonnaise
• ntxiv zaub ntxiv los yog ghee rau lub porridge, ntxiv rau txhua hom noob thiab noob txiv

Tau kawg, muaj ntau lub hauv paus ntsiab lus ntawm kev noj zaub mov kom ua kom cov ntshav qab zib muaj zog, thiab lawv yuav tsis haum rau cov lus no, tab sis kev ntxiv rog yog ib txoj hauv kev tseem ceeb. Yog li ntawd, pib tsawg kawg nrog qhov no, thiab kuv paub tseeb tias qhov txiaj ntsig yuav pleasantly ua rau koj tsis txaus siab.

Lub hauv paus ntsiab lus ntawm khoom noj khoom haus rau kev zoo nkauj thiab cov hluas No. 3: peb pab txhawb kev tsim kho ntawm cell daim nyias nyias

Qhov no ntu ntawm kev ntsuas los rov ua kom zoo nkauj thiab hluas yog yuav luag yooj yim. Tseeb, yog tias lub cell membrane noj qab nyob zoo, tom qab ntawd tag nrho cov as-ham thiab vitamins nrog cov zaub mov nws xav tau yooj yim nkag rau hauv nws.

Yuav pib nrog, cia me me biochemistry. Lub cell membrane muaj ob txheej txheej ntawm phospholipids (cov rog), uas yuav tsum muaj cov qauv "ntab". Ntawd yog, ntawm ib sab tes, lawv yuav tsum sib dhos snugly ntawm ib leeg, thiab ntawm lwm qhov, lawv yuav tsum tsis txhob nruj nruj rau ib leeg - txwv tsis pub cov khoom noj khoom haus thiab microelements tsis tuaj yeem nkag rau lub cell. Vim li cas lawv thiaj li yuav tsum mus rau qhov ntawd? Txhawm rau kom lub cell ua kom tiav nws txoj haujlwm! Thiab yog tias nws tsis pom, ces peb pib laus thiab muaj mob.

Yuav ua li cas kom ntseeg tau qhov tseeb "ntab ntwm" ntawm kev ntwm ntawm tes (membrane)? Ntxiv cov rog tsis qab rau koj cov zaub mov! Qhov tseeb dab tsi yog hais txog lawv? Ntawm no yog ib nrab ntawm cov npe:

• txiv roj roj
• paj noob hlis roj
• linseed roj
• avocado roj
• av daj
• ceev thiab noob (tseem yog ib qhov ntawm zaub protein)
• rapeseed roj
• noob txiv roj roj

TSEEM CEEB: txhua qhov roj yuav tsum tsuas yog nias txias. Koj puas tseem kib ntawm ua kom zoo zoo? Tom qab ntawv thov saib ntawm no daim video no los ntawm kuv tus youtube channel: hauv nws Kuv qhia txhua yam vim li cas qhov no tsis tsim nyog nws.

Lub hauv paus ntsiab lus ntawm khoom noj khoom haus ua kom zoo nkauj thiab hluas hluas 5: txhawb nqa daim siab

Txhawm rau kom koj lub siab ua haujlwm, koj yuav tsum:

• iab tshuaj ntsuab thiab zaub ntsuab (arugula, zaub xam lav liab Redicchio, nplooj dandelion - tam sim no tsuas yog lub caij nyoog!)
• txiv kab ntxwv qaub
• zest ntawm ntau cov txiv qaub
• iab radish
• cov zaub ntsuab thiab zaub ntsuab

Hauv kev nthuav dav txog yuav ua li cas txhawb koj lub siab tsis muaj tshuaj, Kuv tau sau hauv tsab xov xwm no.

Lub hauv paus ntsiab lus ntawm khoom noj khoom haus rau kev zoo nkauj thiab cov hluas No. 6: peb pab txoj haujlwm ntawm qhov ua kom zoo dua

Txhua yam yog yooj yim ntawm no. Txhawm rau txhawm rau lub nruab zog los daws nws cov haujlwm, koj xav tau:

1. Haus dej kom txaus (1.5 - 2 litres ib hnub yuav tsum muaj txaus, tab sis yog tias koj muaj kev npaj rau ib hnub, suav nrog kev cob qhia, tom qab ntawd xav tias dawb ntxiv lwm liv). Nws yog nyob rau hauv dej uas txhua cov txheej txheem kev zom zaub mov tau tshwm sim, thiab yog tias nws tsis txaus, tom qab ntawd peb tsis tsuas yog tshem tawm cov co toxins thiab co toxins txuam nrog hauv lub cev, tab sis peb cov tawv nqaij, thiab lub cev tag nrho, pib txom nyem los ntawm dryness. Thiab tsis muaj cream yuav cawm koj tau! Vim tias kev tsim cov cream tsim los kom tiv thaiv cov dej noo hauv cov cell. Thiab yog tias tsis muaj dej noo txaus, ces tsis muaj ib yam yuav tuav tau. Koj puas nkag siab kuv txhais li cas? Yuav ua li cas thiab thaum twg haus dej - koj tuaj yeem nyeem txog nws hauv tsab xov xwm no.
2. Tawm mus yam tsawg 20 feeb nyob rau ib hnub. Kev xav taug kev hauv lub tiaj ua si ntawm qhov qwj khiav ceev, ntawm chav kawm, sib ntaus kev ntxhov siab, thiab qhov no twb tau zoo heev, zoo heev, tab sis lawv tsis tsim nyog los pab rau kev ua kom zoo dua qub. Koj yuav tsum taug kev kom koj lub plawv pa nce thiab koj xav tias lub tshuab cua sov me ntsis. Txawm zoo dua yog tias koj tawm hws. Muaj zog. Yog li ntawd, yuav ib lub koom haum dhia ua si lossis khau dhia zoo rau kev khiav ncig lub tsev, lossis cia li nqis peev hauv tsev tsheb kauj vab. Ntau txoj hauv kev! Tus kheej, Kuv nyiam taug kev nrawm nrawm dhau los ntawm cov liaj teb nyob ib ncig ntawm kuv lub zos Danish, thiab lub tsev qoj ib ce muaj peev xwm pab tawm ntawm cov hnub los nag.

Lub hauv paus ntsiab lus ntawm khoom noj khoom haus rau kev zoo nkauj thiab cov hluas No. 7: peb teeb tsa cov hnyuv

Vim li cas qhov no tseem ceeb?

Ua ntej tshaj plaws, nws yog nyob rau hauv txoj hnyuv uas cov seem ntawm cov tshuaj hormones siv tawm (tom qab ua tiav lawv nrog daim siab thiab bile). Thiab yog tias koj raug kev txom nyem los ntawm cem quav, lossis yog koj tsuas tsis muaj fiber ntau txaus rau koj cov zaub mov noj uas cov khoom noj seem no yuav txhaws, ces koj yuav txuas ntxiv mus tsis muaj cov kev hloov pauv hauv cov tshuaj hauv koj lub cev, uas yog lub sijhawm siab los tso koj. Thiab qhov no yuav yeej cuam tshuam rau qhov tsis zoo rau koj lub cev, kev noj qab haus huv thiab kev tshuav hormonal. Tom qab tag nrho, peb tsis xav siv cov tshuaj hormones siv ntxiv lawm, tab sis lawv tso tawm cov khoom seem uas ua rau muaj ntau yam dhau ntawm cov tshuaj estrogen thiab testosterone. Tshaj tshuaj estrogen ntau dhau los ua rau qhov hnyav tsis tuaj yeem yuag, mob qog nqaij hlav, mob ntshav dawb rau hauv siab, endometirosis thiab ... tsis muaj dab tsi los sau! Cov tshuaj hormones yuav tsum muaj qhov sib npaug, txwv tsis pub nws yuav tsis zoo nrog kev zoo nkauj xwb, tab sis kuj tseem muaj nrog kev noj qab haus huv.

Ib qho dhau heev ntawm txiv neej cov tshuaj hormones ua rau cov plaub hau tsis tuaj yeem loj hlob, muaj peev xwm tiv thaiv insulin, pob txuv thiab lwm yam ua pob ntawm lub ntsej muag, ntxiv lawm tshob, poob ntawm coj khaub ncaws, rog dhau ntawm txiv av, tawv nqaij thiab oily plaub. Ntawd yog, kev zoo nkauj yog qhov pheej hmoo nyob rau hauv kev nkag siab ntawm lo lus. Vim li ntawd nws thiaj li tseem ceeb kom tshem tag nrho cov tshuaj hormones hauv lub cev tawm mus raws sijhawm.

Thib ob, tso quav tsis tu ncua (tso quav 1-2 zaug hauv ib hnub uas tsis muaj ntawv xov xwm thiab luam yeeb, tib lub sijhawm, muaj quav zoo ib yam: tsim, tsaus xim av (tsaus ntsuab kuj tseem tso cai - yog tias koj haus ntau hnub no lub ntsej muag ntsuab), tab sis muag muag txaus) xyuas kom txhua cov co toxins thiab lwm cov khoom pov tseg tshem tawm ntawm lub cev raws sijhawm. Tom qab tag nrho, yog tias qhov no tsis tshwm sim, tom qab ntawd pib mob tshwm sim, thiab intoxication kuj tshwm sim. Tag nrho cov no yog cuam tshuam ob qho tib si hauv kev pom thiab ntawm koj lub neej. Alas. Yog tias koj cem quav, ces kuv sau txog yuav ua li cas kom tshem tau nws yam tsis muaj yeeb tshuaj nthuav dav ntawm no.

Nov yog lub hom 7 kev ntsuas uas yooj yim kom sau hauv ib tsab xov xwm, tab sis tsis yooj yim li ntawd los tso rau hauv kev coj ua. Txhua yam zoo li yuav meej, tab sis thaum nws nqis los hauv kev lag luam, ntau tus poob rau hauv cov txheej ntawm cov cai yooj yim no. Yuav ua li cas Pib me me! Muab 1 taw tes thiab sim nws hauv koj lub neej. Ib hlis, ob, peb ... kom txog thaum nws siv paus. Qhov hais sib haum, txiav txim siab me me, piv txwv rau 2-4 lub lis piam, thiab rov qhia dua tshiab kev tsim kho hauv qab no. Qhov no yog yuav ua li cas koj tuaj yeem hloov pauv koj kev noj haus zoo nyob hauv ib xyoos lossis ob xyoos xwb.

Koj puas xav tau txhua yam sai dua? Tab sis qhov no tsis yog ntsiav tshuaj los ntawm lub tsev muag tshuaj, thiab tsis yog txhaj rau hauv cov chaw ua kom zoo nkauj. Thiab koj tsis tau laus nyob rau hauv ib hnub. Yog li dab tsi yog ob peb lub hlis piv nrog ib qho txiaj ntsig "ntawm lub ntsej muag"?

Ntshai tsis tau daws ib leeg? Los yog xav tau txais qhov tshwm sim nrawm dua? Tom qab ntawd kuv caw koj tuaj koom nrog kuv Rho 8 xyoo nyob rau hauv 8 lub lis piam program, uas pib lub Tsib Hlis 25 (khiav tsuas 1 zaug hauv ib xyoos!). Nyob ntawd, hauv kuv txoj kev coj nruj thiab nrog kev txhawb nqa pab pawg thiab tus kws tshaj lij tshwj xeeb tau caw, koj yuav tuaj yeem qhia ntau yam kev hloov pauv no rau koj lub neej nyob hauv 2 hlis xwb. Kuv yuav qhia dab tsi kom ua thiab ua ntu zus, thiab tus kws npliag siab yuav piav qhia YUAV UA LI CAS tsis txhob ua yuam kev. Yeej tsim nyog nws!

Tsis txhob ntseeg hais tias ib qho kev qhia zaub mov noj tuaj yeem ua rau koj zoo nkauj hauv 2 lub hlis xwb? Tom qab ntawd ntawm no yog ib qho piv txwv ntawm ib tus neeg koom nrog hauv kuv txoj haujlwm. Tsuas yog txij Lub Ob Hlis mus txog Lub Plaub Hlis, thiab cov kev hloov pauv zoo li no!

Hauv qhov no, koj tab tom xav txog khoom noj khoom haus rau kev zoo nkauj ...

Hauv tsab xov xwm tom ntej no kuv yuav tham txog cov kev daws teeb meem yooj yim uas muaj nyob hauv txoj kev zoo nkauj thiab hluas hluas uas nyob mus ib txhis. Uas yog, hais txog cov tshuaj uas koj tuaj yeem yuav thiab nqa coj los ua kom zoo nkauj thiab noj qab haus huv.

Kuv dears! Ua tsaug rau kev nyeem ntawv. Kuv yuav zoo siab heev yog tias koj qhia cov lus no hauv koj lub vev xaib lossis tso ib qho lus qhia.

P.S.Yog tias koj xav tau ib qho kev sib tham ntawm tus kheej - tiv tauj! Cov ntsiab lus -ntawm no.

Koj puas nyiam tsab xov xwm? Yuav kom tsis txhob poob lub blog, sau npe yuav mus rau cov xov xwm! Qhov no tuaj yeem ua tiav hauv txoj cai lossis los ntawm kev ua ib tus neeg yuav ntawm kuv pawg ntawmlossis ntawm Instagram, Facebook lossis Vkontakte (cov ntawv txuas tseem nyob rau sab xis).

XAUS! Kab lus no tsis yog kev qhia ncaj qha kev ua. Thov tsis txhob muab tshuaj rau tus kheej thiab sab laj nrog cov kws tshaj lij. Tus sau tsis yog lub luag haujlwm rau qhov tshwm sim ntawm kev xaiv tus kheej.

Cov khoom lag luam zoo

Noj zaub mov zoo yuav muab rau koj cov plaub hau tuab uas tsis muaj qhov xaus xaus thiab nkig curls. Cov zaub mov yuav tsum ua kom sib npaug thiab ntub rau lub cev nrog txhua qhov tsim nyog kom taug. Ua ntej xav tias cov khoom noj twg yog qhov zoo rau kev noj qab haus huv, nws yuav tsum raug sau tseg tias cov vitamins yuav tsis nqus yog tias koj muaj teeb meem mob plab lossis plab hnyuv. Ua ntej koj xaiv txoj kev noj haus thiab pib ua kom muaj kev noj qab haus huv, koj yuav tsum rov qab kho hnyuv microflora. Ib qho cuab yeej zoo thiab pheej yig yog kev txhim kho ntawm cov kws tshawb fawb Nyij Pooj BioLi qub

Fermented cov khoom ntawm ntsuab papaya rov qab rau cov hlwb uas puas lawm, txhim kho plab hnyuv microflora, ua kom muaj kev tiv thaiv kab mob thiab ua lub cev tiv thaiv cov qauv oncological. Retinol ua ib feem ntawm qhov enzyme txhim kho cov qauv ntawm daim tawv nqaij, vitamin C muaj cov antioxidant zog thiab tshem tawm cov dawb radicals los ntawm cov hlwb. Beta-carotene favorably cuam tshuam rau lub nrig txog kev pom thiab ua kom pom lub zeem muag. BioLi qub kho mob dysbiosis thiab ua kom tiav txoj haujlwm ntawm lub plab. Tom qab koj kawm tiv thaiv ua ntej nrog cov tshuaj Japanese, koj tuaj yeem pib tsim cov ntawv qhia zaub mov kom raug.

• Cov noob flax Cov khoom lag luam muaj polyunsaturated omega-3 thiab omega-6 acids, uas tiv thaiv kab mob sclerotic formations thiab ntxuav cov ntshav. Cov kws qhia zaub mov xav kom noj peb diav ntawm noob ib hnub. Ntxiv mus, cov noob saj zoo thiab feem ntau ntxiv rau ci. Kev kho cua sov tsis rhuav tshem cov vitamins uas ua rau muaj flax, yog li kev noj haus txoj cai tsis yog tsuas yog qhov zoo xwb, tab sis kuj qab thiab.
• Carrots. Vitamin A, uas yog ib feem ntawm cov kua txiv carrot thiab beta-carotene, rov qab theem hormonal, ntxiv dag zog rau cov rau tes thiab plaub hau. Cov kua txiv Carrot muaj cov nyhuv diuretic, vim hais tias cov kws kho mob sau nws ua ib qho kev tiv thaiv tawm tsam urolithiasis.
• Caviar dub. Qhov delicacy yog tag nrho ntawm cov txiaj ntsig tseem ceeb uas tsim nyog rau ib lub cev rau kev txhim kho tag nrho thiab txij nkawm ntawm kev tiv thaiv kev tiv thaiv. Caviar muaj oleic thiab palmitic acids. Cov ntsiab yog lub luag haujlwm rau lub elasticity ntawm cov hlab ntsha thiab tiv thaiv kom txhob mob stroke. Cov cheebtsam uas ua cov caviar los txhawb cov khoom lag luam hauv collagen, ua rau nws txhav thiab txhaws. Kev siv cov khoom noj kom zoo yuav rov qab kho koj cov plaub hau kom zoo sai. Dub caviar tuaj yeem noj tsis tau hauv zaub mov nkaus xwb. Ampoule ntshav dejBergamo nrog caviar extract smoothes txawm tob tob wrinkles, evens tawm suab tawv nqaij thiab tshem tawm liab. Cov tshuaj muaj peev xwm ntxiv rau ntsej muag cream, yog li txhim kho qhov kev txiav txim ntawm cov khoom siv ntawm cov khoom kom zoo nkauj.
• Hiav txwv kale. Kev kho kom ntxim nyiam thiab noj qab haus huv muaj cov kab mob xws li iodine, potassium, magnesium thiab hlau. Tshuaj moisturize cov plaub hau raws nws tag nrho ntev, tiv thaiv brittleness. Iodine stimulates microcirculation ntshav hauv cov roj ntsha subcutaneous, txhawb cov hauv paus plaub hau, thiab txhawb cov plaub hau kev loj hlob tuaj. Niacin, uas yog ib feem ntawm algae, tswj hwm cov qog sebaceous thiab tshem tawm seborrhea. Choline zawm lub hws tawm hws thiab rov qab pH ntawm daim tawv nqaij, kom pob txuv sai sai. Kev noj cov dej hiav txwv tsis tu ncua yuav pab kom sai sai ntawm kev tiv thaiv thiab rov qab zoo nkauj uas ploj lawm. Lub Wrinkle Supreme Lub Qhov Ntsuas los ntawm Tsev Neeg Lub Tsevmuaj cov seaweed extracts, yog li ntawd cov khoom lag luam tiv thaiv qhov pom ntawm wrinkles thiab tshem tawm qhov tsis zoo nyob rau ntawm daim tawv nqaij.

Kev pom zoo ntawm cov kws tshaj lij

Txhawm rau kom muaj kev noj qab haus huv ntawm koj cov tawv nqaij thiab plaub hau, koj yuav tsum ua raws li cov lus qhia no:

• Haus dej tsawg kawg 2 litres ib hnub. Qeb txaus ntawm kev ya raws nyob hauv cov hlwb tiv thaiv overdrying ntawm daim tawv nqaij thiab tiv thaiv cov plaub hau los ntawm brittleness.
• Haus cov kua txiv tshiab cov zaub ntug hauv paus tsis so.
• Siv cov tshuaj pleev ib ce raws li cov khoom xyaw ntuj.
• Noj cov noob thiab noob txiv.Hloov cov khoom qab zib thiab ntau yam khoom qab zib uas muaj cov piam thaj hauv siab, muab qhov nyiam rau cov khoom ntuj. Cov kws tshawb fawb tau ua pov thawj tias kev ntshaw mus rau khoom qab zib yog los ntawm qhov tsis muaj carbohydrates. Cov txiv ntoo yuav tsim kom sai rau qhov tsis muaj cov hauv lub cev thiab tiv thaiv koj ntawm cov phaus ntxiv.
• Zam tej zaub mov roj, kib thiab ntsim. Cov khoom lag luam tuaj yeem ua rau kub siab thiab tsis ua haujlwm ntawm lub plab hnyuv microflora.
• Mus saib sab nraum zoov ntau dua thiab tsis txhob hnov ​​qab txog cov kev ua si. Kev tawm dag zog tsis tu ncua yuav pab tswj cov kab mob plawv thiab txhim kho koj lub siab.

Nco ntsoov tias tus yuam sij rau koj kev zoo nkauj tsis yog tsuas tsim nyog khoom noj khoom haus thiab cov khoom muaj txiaj ntsig zoo, tab sis kuj tseem ua neej zoo.

Cov nyhuv ntawm khoom noj khoom haus

Cov plaub hau hauv nws cov qauv yog keratin cov hlua topped nrog nplai. Lawv loj hlob los ntawm cov hauv paus plaub hau, uas txhua yam nkag rau hauv cov ntshav. Cov kev sib raug zoo yog pom tseeb: cov as-ham ntau dua uas nkag rau hauv cov ntshav, ua rau koj cov plaub hau huv dua.

Txhawm rau txhim kho cov khoom noj kom zoo, koj yuav tsum paub dab tsi cov haujlwm sib txawv thiab cov vitamins ua haujlwm. Nws yog nyob ntawm lub hauv paus ntawm txoj kev paub no tias kev noj haus rau cov plaub hau noj qab haus huv yog tsim los.

• Carbohydrates. Nov yog "lub cav" ntawm peb lub cev. Ua tsaug rau cov carbohydrates nyuaj, lub zog tso tawm uas tau siv rau tag nrho cov txheej txheem physiological, nrog rau kev nce plaub hau. Qhov pom zoo rau kev pub noj txhua hnub yog 2-3 g ib 1 kg ntawm qhov hnyav hauv ib hnub. Qhov ntsuas tus kheej yog ib qho tseem ceeb rau kev suav nrog kev txhawj xeeb ntawm lub cev thiab lub hlwb. Kev saib xyuas yuav tsum tau them rau qhov zoo ntawm cov khoom noj carbohydrates, vim tias cov txiaj ntsig ntawm txhua cov txheej txheem hauv lub cev nyob ntawm qhov no. Los ntawm cov carbohydrates txoj: cereals, legumes, tseem muaj cov hmoov nplej ua khoom noj, cereals, zaub.
• Lub cev rog. Qhov nyiaj txaus ntawm cov rog rog ncaj qha cuam tshuam kev nqus ntawm cov vitamins tseem ceeb, kev ua haujlwm ntawm lub cev tiv thaiv kab mob thiab kev sib npaug ntawm cov tshuaj hormones. Yog li ntawd, hauv lub cev noj qab haus huv, cov plaub hau hlob zoo, lawv muaj zog ntau yam. Cov rog tau coj tus cwj pwm zoo rau qhov xwm txheej ntawm lub hau, plaub hau elasticity thiab kev loj hlob. Cov txheej txheem txhua hnub yog 0.8-1 g ib 1 kg ntawm qhov hnyav. Cov khoom noj uas txhawm rau yuav tsum tau noj 1/3 ntawm qhov kev coj ua txhua hnub, thiab tsis qab - 2/3 ntawm ntu. Cov khoom muaj cov roj omega-3 thiab omega-6 fatty acids uas zoo: zaub roj (rapeseed, txiv ntseej, paj noob hlis), ntses, txiv ntoo, thiab kua taum.
• Cov ntxhw. Lub tsev cov khoom siv los ntawm cov xovtooj ntawm cov hlwb, cov nqaij mos, kabmob, tes thiab plaub hau tsim. Qhov tsis muaj cov tshuaj no hauv lub cev tsis zoo cuam tshuam rau kev noj qab haus huv tag nrho, thiab cov plaub hau ua rau tsis zoo thiab loj hlob tsis zoo, vim cov protein yog lub hauv paus ntawm lawv cov qauv. Kev coj ua txhua hnub yog 1.5 g ib 1 kg ntawm qhov hnyav, cov khoom siv nrog cysteine ​​yuav tsum muaj nyob hauv cov khoom noj. Cov amino acid no tiv thaiv cov teeb meem ntawm kev ziab thiab plaub hau, thiab muaj nyob hauv qe, nqaij qaib, nqaij npuas, qij, zaub cob pob, zaub paj zaub, mis.
• Vitamin A. Cuam tshuam qhov zoo ntawm cov plaub hau kev loj hlob, lawv cov tsos. Nrog rau kev tsis muaj vitamin A, dryness, brittleness, nce plaub hau poob yog pom. Los ntawm cov khoom noj koj xav tau yam tsawg kawg yog 700 micrograms ntawm vitamin rau cov poj niam thiab 900 micrograms rau txiv neej. Qhov loj tshaj plaws ntawm cov khoom no pom muaj nyob hauv cov roj ntses, nplooj siab, qe thiab butter.
• Vitamin E. Txhawb nqa ntshav khiav nrawm, vim tias cov pa oxygen thiab lwm cov txiaj ntsig zoo nkag mus rau saum tawv taub hau thiab cov hauv paus, los ntawm cov plaub hau uas txhawb nqa. Lawv dhau los ua neeg zoo dua thiab ci ntsa iab. Vitamin E tau koom nrog hauv kev sib txuas ntawm collagen, uas yog lub luag hauj lwm rau kev ywj ntawm plaub hau thiab tawv nqaij. Nws raug nquahu kom haus 10-20 mg ib hnub. Vitamin E Khoom: cov noob nplej roj, salmon, almonds, qe qaib, nqaij nyug siab, buckwheat.
• Cov vitamins ntawm pab pawg B (B2, B3, B5, B6, B7, B9). Tswj lub cev kom zoo thiab zoo nkauj ntawm strands, ntxiv dag zog rau cov hauv paus plaub hau, tiv thaiv kev ziab plaub hau thaum ntxov thiab tswj kev tsim tawm ntawm sebum. Cov cai rau txhua yam ntawm cov vitamins yog nws tus kheej: B2 - 1.8 mg, B3 - 17 mg, B5 - 5 mg, B6 - 2 mg, B7 - los ntawm 30 txog 90 μg, B9 - txog 400 μg. Koj tuaj yeem tau txais tag nrho cov vitamins B los ntawm cov txiv ntoo, cov xua, cov khoom ua los ntawm cov hmoov nplej wholemeal, cheese, qe, zaub thiab cov khoom noj qaub-mis.
• Vitamin C. Ntxiv dag zog rau cov phab ntsa ntawm cov hlab ntsha, thiaj li txhim kho kev noj haus ntawm cov hauv paus, txhawb kev ywj pheej ntawm daim tawv nqaij thiab plaub hau, txhawb kev tsim khoom ntawm collagen. Qhov taw qhia pom zoo yog 75-90 mg rau ib hnub. Los ntawm Vitamin C: rosehip, roob tshauv, currant, kiwi, txiv kab ntxwv, Zaub pob qe, zaub ntsuab, pias.
• Hlau Ua tsaug rau cov tshuaj no, cov pa oxygen tau khaws cia rau hauv cov ntshav thiab nkag mus rau txhua lub cev hauv nruab nrog cev, suav nrog daim tawv nqaij. Kev siv tus qauv ntawm 10-20 mg yuav tso cai rau koj kom tsis nco qab txog npub thiab tas li ntog cov plaub hau. Hlau tuaj yeem muab tau los ntawm cov nceb, cov nqaij liab (nqaij npuas ua npuas thiab nqaij nyug), nqaij ntses, nqaij ntses, qe thiab qe ua qe.
• Tshuaj calcium Ib qho ntawm cov khoom siv loj ntawm lub tsev plaub hau. Cov calcium ua kom muaj zog ntxiv nws cov qauv thiab tiv thaiv kom tsis txhob muaj nkig. Kev noj ntau yam sib txawv li ntawm 1000 txog 2000 mg. High Element Cov Khoom: poppy noob, mis hmoov, noob hnav noob, nyuaj cheese, cheese feta, sardines.
• Silicon thiab leej faj. Cov ntsiab lus tseem ceeb uas tsis muaj qhov ua tiav ntawm kev sib tsoo collagen yog ua tsis tau. Kev tsim nyog ntawm leej faj (500 mg) thiab silicon (10-50 mg) hauv kev noj haus muab cov plaub hau muaj zog, elasticity thiab ci. Txhawm rau cov txheej txheem tsim nyog ntawm cov leej faj kom nkag mus rau hauv lub cev, koj yuav tsum suav nrog mis nyuj, qe, nqaij nyuj rog, qwj ntses, zaub qhwv thiab taum hauv cov zaub mov txhua hnub. Silicon muaj nyob hauv oatmeal, bran, txiv apples, celery, paj noob hlis noob thiab nqaij nyuj nqaij.
• Zinc Zinc yog qhov tseem ceeb rau cov plaub hau vim nws koom nrog hauv kev sib txuas ntawm cov protein thiab kev nqus ntawm cov vitamins A thiab B. Muab curls ci, txhim kho kev loj hlob thiab tiv thaiv ploj. Cov cai ntawm kev siv yog 15-20 mg. Cov khoom uas muaj zinc: nqaij nyug siab thiab tus nplaig, anchovies, ntses liab, noob txiv thiab noob, txiv hmab txiv ntoo qhuav, avocados, zaub paj dawb, nceb, dos.
• Hlau nplaum Nws zoo li yuav zwm rau hauv cov plaub hau, los ntawm qhov chaw uas lub cev tuaj yeem "tuaj tos" nws thaum tsis muaj dab tsi. Qhov no ua rau ua rau txo ntawm cov plaub hau txuas thiab kev puas tsuaj rau cuticle. Magnesium tseem muaj feem xyuam nrog cov txheej txheem metabolic ntawm lub cev thiab cov protein ua ke, uas cuam tshuam rau plaub hau kev loj hlob. Qhov nruab nrab nruab nrab yog 400 mg. Cov khoom muaj nyob hauv buckwheat, oatmeal thiab millet, zoo li txiv ntoo, seaweed thiab legumes.

Khaus cov hauv paus hniav

Qhov teeb meem ntawm cov plaub hau ceev nrooj feem ntau tshwm sim los ntawm hormonal ntshawv siab los yog caj ces yam, tab sis tuaj yeem cuam tshuam nrog kev siv ntev ntev ntawm cov khoom noj ntsim.

Cov txuj lom, tau txais mus rau hauv cov hlab ntshav, ua rau lub cev tawm ntau cov cua sov, cov txheej txheem ntawm sebum tso pa tawm tseem muaj zog ntxiv, vim tias cov plaub hau yuav ua av sai dua.

Lwm qhov laj thawj rau kev ua haujlwm ntau dhau ntawm cov qog sebaceous yog qhov tsis muaj cov vitamins B2, uas koom nrog cov kev cai ntawm sebum ntau lawm.

Tshuaj: txo cov khoom noj ntsim thiab ntsim hauv cov khoom noj, suav nrog cov khoom tseem ceeb ntawm cov vitamins B2 (cov ntoo thuv ceev, txiv ntseej, lub siab nqaij ntses, mackerel, tsev me cheese, qe) hauv cov zaub mov noj.

Dryness thiab dandruff

Cov plaub hau qhuav tas lawm so thiab zoo li tsis muaj sia, kev siv cov cuab yeej tshiab uas tsis muaj tus tiv thaiv tusyees tuaj yeem cuam tshuam cov xwm txheej. Cov strands sai sai tsis txaus nrog qhov tsis muaj magnesium lossis vitamin A, kev tso pa tsis txaus ntawm sebum muaj vim muaj cov vitamins B6 thiab fatty acids uas tsis txaus. Tsis tas li, nrog cov tsis muaj cov ntsiab lus, plob hav zoov yuav tshwm sim.

Tshuaj: siv daim siab, qe, roj ntses, buckwheat, kelp, zaub ntsuab, muab koj cov plaub hau so ntawm kev tawm tsam, ib txwm siv tus neeg sawv cev tiv thaiv lub siab kub.

Txig plaub hau

Cov plaub hau ua kom tsis muaj zog thiab tawg nrog calcium tsis txaus lossis ua tsis tiav ntawm collagen. Cov vitamins E, C, silicon thiab cov leej faj yog lub luag haujlwm rau nws cov synthesis, qhov tsis muaj cov ntsiab lus cuam tshuam tsis zoo rau kev noj qab haus huv ntawm curls.

Tshuaj: ntau zaus muaj cov nqaij nruab deg, ntses liab, cov ceg tawv, cov txiv ntoo ua kua txiv, muaj nqaij nyuj rog, khoom noj siv mis, qe, zaub lub caij lav nrog roj los ntawm cov noob nplej.

Hau kev plaub hau poob

Qhov nruab nrab, kwv yees li 50-120 plaub hau poob tawm hauv ib hnub - qhov no yog cov txheej txheem kev kho mob ib txwm muaj, cov tshiab yuav loj hlob hauv lawv qhov chaw dhau sijhawm.

Yog tias cov plaub hau ntau dua li ib txwm, tom qab ntawd lub cev tsis muaj cov vitamins A, zinc, hlau, folic thiab nicotinic acids.

Tshuaj: noj cov noob taub dag, taum dawb, nqaij qaib siab, txiv laum huab xeeb, noj roj roj.

Yuav noj li cas thiaj li koj cov plaub hau muaj zog thiab noj qab nyob zoo

Hnub Monday

Thaum sawv: ib khob dej ntshiab, koj tuaj yeem ntxiv ib me nyuam diav ntawm zib ntab thiab ob peb tee txiv qaub kua txiv.

Noj tshais: tsev hauv tsev cheese nrog dill thiab ntsev los yog nrog raisins thiab zib ntab, kas fes lossis tshuaj yej.

Khoom txom ncauj: ib tug txiv tsawb.

Noj su: coleslaw, zaub kua zaub thiab ib lub khob cij ntawm ncuav nrog butter.

Khoom txom ncauj: cov kua txiv zaub ntug hauv av thiab ntxiv 1 diav ntawm flaxseed roj rau cov kua txiv.

Noj hmo: chav txiav txiav thiab 200 g ntawm zaub tshiab lossis txiav zaub,

Hnub Tuesday

Thaum sawv: ib khob dej huv.

Noj tshais: ob lub qe omelet, ib lub dib thiab kas fes lossis tshuaj yej tshuaj ntsuab.

Khoom txom ncauj: txiv kab ntxwv los yog ob lub txiv kab ntxwv.

Noj su: stewed zucchini thiab hau qaib ntxhw lossis nqaij qaib, khob kua txiv.

Khoom txom ncauj: ib co txiv ntoo ntawm txhua yam.

Noj hmo: hau nplej nrog nqaij (nqaij nyug) thiab zaub xam lav ntawm dib thiab txiv lws suav, tau cog nrog txiv ntseej lossis roj taub, koj tseem tuaj yeem muaj ib daig ntawm tsev cheese ua noj.

Hnub Wednesday

Thaum sawv: ib khob dej huv.

Noj tshais: barley porridge thiab zaub nyias, tshuaj yej lossis kas fes.

Khoom txom ncauj: paj noob hlis los yog noob taub dag.

Noj su: nyias, nceb los yog zaub kua zaub, ib qho hlais.

Noj hmo: beetroot zaub xam lav nrog dos, seasoned nrog butter thiab mashed qos yaj ywm.

Hnub Thursday

Thaum sawv: ib khob dej huv.

Noj tshais: lub qhaub cij thiab kas fes nrog mis nyuj lossis tshuaj yej muaj zib ntab thiab txiv qaub.

Noj su: vinaigrette thiab kua zaub, kua txiv.

Khoom txom ncauj: 100 g ntawm txiv hmab txiv ntoo qhuav.

Noj hmo: ci ntses nrog zaub thiab tshuaj ntsuab tshuaj ntsuab.

Hnub Friday

Thaum sawv: ib khob dej huv.

Noj tshais: buckwheat porridge nrog meatballs, ntxiv rau steamed broccoli.

Khoom txom ncauj: kua los yog txiv tsawb.

Noj su: ntses nrog zaub, khob cij, kua txiv.

Khoom txom ncauj: tsev cheese casserole nrog tshuaj yej.

Noj hmo: lub siab braised thiab lub khob txiv kab ntxwv lossis kua txiv soob.

Hnub Saturday

Thaum sawv: ib khob dej huv.

Noj tshais: ob lub qe hau, ib daim ntawm qhob cij thiab butter thiab tshuaj yej.

Khoom txom ncauj: tsev cheese thiab txiv hmab txiv ntoo qhuav.

Noj su: stewed taum thiab tshiab zaub xam lav zaub seasoned nrog butter.

Khoom txom ncauj: ob lub txiv av txiv kab ntxwv lossis txiv kab ntxwv qaub.

Noj hmo: nplej zom nrog lws suav ntses, zaub xam lav.

Hnub Sunday

Thaum sawv: ib khob dej huv

Noj tshais: oatmeal nrog cov txiv hmab txiv ntoo qhuav thiab tshuaj yej,

Khoom txom ncauj: Sandwich nrog cheese thiab ham, tshuaj ntsuab tshuaj ntsuab nrog zib ntab.

Noj su: nqaij qaib tsuav thiab taum zaub xam lav, ib khob kua txiv los sis dej xas.

Khoom txom ncauj: kua thiab ib qho tsaus ntawm chocolate, lossis ib qho tsawb, lossis txiv kab ntxwv qaub.

Noj hmo: nqaij nyug siab nrog zaub stew.