hmn.naturalimage.net
Saib xyuas

Khoom noj khoom haus rau hau plaub hau - Cov khoom noj thiab cov vitamins

Cov plaub hau ntev zoo yog qhov khoom muaj nqis tiag tiag ntawm txhua tus ntxhais. Thiab txhawm rau nrawm rau lawv txoj kev loj hlob, peb niaj hnub nrhiav ntau yam ntawm cov cuab yeej thiab cov txheej txheem uas yuav pab tau kom tau txais cov khoom muaj nqis ntev. Tab sis nws yog khoom noj khoom haus rau cov plaub hau kev loj hlob uas tuaj yeem nrawm txoj kev no thiab muab koj cov plaub hau tuab nplua nuj.

Kev noj zaub mov kom zoo yog tus yuam sij rau kev loj hlob ntawm plaub hau ceev

Tej zaum koj twb tau hnov ​​ntau dua ib zaug tias nws tseem ceeb npaum li cas los noj zaub mov kom muaj txiaj ntsig zoo, muaj txiaj ntsig zoo txhawm rau tswj kev noj qab haus huv thiab cov hluas. Zoo, yog tias koj lub hom phiaj zoo nkauj thiab plaub hau muaj zog, ces nws yog lub sijhawm los rov xav txog kev sau koj lub tub yees. Ib qho ntawm nws cov khoom siv tseem ceeb tshaj plaws yuav tsum yog txiv hmab txiv ntoo thiab zaub tshiab. Thiab los ntawm txoj kev, khoom noj khov yog cov tseem ceeb rau peb lub cev, yog li kev zam "zoo li nws kim npaum li cas los yuav zaub thiab txiv hmab txiv ntoo hauv lub caij ntuj no" tsis ua haujlwm :)

Cov khoom noj kom zoo tsis tuaj yeem tsuas yog cuam tshuam rau koj lub cev, tab sis kuj txhim kho koj txoj kev noj qab haus huv, muab lub zog, kev ua si, txo cov kev nyuaj siab, kev xav tsis zoo thiab kev mob nkees. Noj zaub mov nyob rau txhua hnub yuav ua rau koj muaj txhua qhov tsim nyog vitamins, amino acids, micro thiab loj heev, nrog rau pab koj yooj yim nrog cov phaus ntxiv.

Ua tib zoo saib seb puas muaj protein ntau hauv koj cov feem - plaub hau tsim tsa ua tsaug rau cov khoom siv no, yog li nco ntsoov noj nqaij qaib mis, cheeses, tsev cheese, qe thiab kua zaub, taum thiab noob txiv qhuav. Cov keratin uas koj tau txais los ntawm cov khoom no yuav pab koj cov plaub hau sai thiab noj qab haus huv.

Xaiv cov rog rau cov plaub hau kev loj hlob

Tau, koj hnov ​​txoj cai - koj xav tau cov rog rau txoj kev loj hlob ntawm plaub hau. Tab sis qhov no tsis txhais tau tias koj tuaj yeem ua khaub thuas nrog ncuav qab zib thiab khoom qab zib, nyob rau hauv uas muaj ntau dua cov rog no txaus - noj lawv, tsuas yog qhov koj tuaj yeem loj hlob yog qhov ntim ntawm koj lub duav thiab lub duav, tsis yog koj cov plaub hau. Txhawm rau kom cov plaub hau txhawm rau ua kom nws txoj kev loj hlob tuaj, nws yog qhov tsim nyog los muab nws nrog rau cov rog tsis qab, uas muaj nyob hauv cov txiv roj roj, txiv ntoo, roj ntses, nqaij ntses. Nws yog cov rog uas pab lub cev yooj yim nqus tag nrho cov vitamins uas peb tau txais los ntawm peb cov zaub mov noj.

Ua tib zoo saib cov vitamins kom zoo nkauj - rau kev loj hlob ntawm plaub hau, Omega-3 thiab B vitamins, zoo li A, D, E, K, yuav pab koj, Peb tsis tuaj yeem niaj hnub peb lub cev xav tau cov vitamins nrog kev pab los ntawm kev noj zaub mov zoo xwb. Thiab ntawm no koj yuav tau txais kev pab los ntawm cov khoom noj tshwj xeeb uas muaj feem ntau cov kab tseem ceeb uas txhim kho peb kev noj qab haus huv thiab kev zoo nkauj.

Cov plaub hau noj qab haus huv yuav tsum muaj hlau thiab zinc

Ua tsaug rau cov hlau, cov pa oxygen tau xa mus rau cov kab mob, uas ua rau cov plaub hau kom loj thiab muaj zog. Txhawm rau txhawm rau txhim kho cov plaub hau kev loj hlob, xaiv cov nqaij ntshiv, nqaij ntxaij, kua taum thiab taum paj.

Txhawm rau kom cov ntaub so ntswg rov qab tau yooj yim thiab sai sai, thiab cov qog sebaceous ua haujlwm yam tsis muaj kev cuam tshuam, koj xav tau cov zinc txaus hauv lub cev. Txhawm rau ua kom cov zinc tsis muaj zog thiab rov ua kom muaj kev noj qab haus huv thiab zoo nkauj rau koj cov plaub hau, noj tsawg kawg ib zaug ib lub lim tiam cov khoom noj uas muaj ntau cov zinc - cov nqaij nyuj uas tsis muaj calorie, nqaij ntses, noob taub dag thiab taub dag, tsaus chocolate thiab cocoa hmoov. Cov khoom lag luam no yuav pab koj tsis tsuas nce cov plaub hau kev loj hlob, tab sis kuj tsim ntau cov txheej txheem tseem ceeb hauv lub cev - txhim kho cov tawv nqaij, rau tes, tsim kom muaj lub cev ntas thiab tiv thaiv insomnia.

Siv cov vitamins zoo rau cov plaub hau uas lub cev yuav tsum tau txais los ntawm zaub mov:

  1. Vitamin A
  2. Vitamin B7 (Biotin)
  3. Vitamin B12
  4. Vitamin C
  5. Vitamin E
  6. Folic acid
  7. Vitamin B3 (Niacin)
  8. Hlau
  9. Zinc
  10. Hlau nplaum
  11. Ntshaw Luag Poj Niam Noj Qab Haus Huv
  12. Cov nqaij ua haujlwm
  13. Omega 3 fatty acids
  14. Vitamin Tshuaj

Cov Neeg Tsis Muaj Tsiaj thiab vitamins

Dab tsi yog qhov tsim nyog rau peb cov plaub hau kom hlob zoo thiab xis nyob? Ua ntej peb yuav tham tsis yog hais txog cov zaub mov nws tus kheej, tab sis hais txog cov as-ham uas nws muaj thiab uas peb cov plaub hau xav tau ntau heev.

70-80% plaub hau muaj keratin, yog li peb tsuas yog yuam kom muab peb cov plaub hau nrog cov protein tsim nyog. Tsis muaj protein ntau hauv cov zaub mov ua rau lub cev tsis muaj zog thiab plaub hau hle.

Cov khoom tseem ceeb ntawm cov protein yog mis, nqaij, qe, ntses, cheese. Cov khoom no yuav tsum nyob ntawm koj lub rooj txhua hnub, lawv tuaj yeem hloov chaw, ua noj ua haus sib txawv. Nws yog qhov zoo dua los xaiv cov nqaij ntshiv thiab cov khoom noj siv mis. Lawv kuj yuav pab tswj kom muaj kev muaj mob.

Cov vitamins ntawm cov pab pawg no tau ncaj qha rau plaub hau kev loj hlob. Feem ntau ntawm lawv pom muaj nyob hauv cov poov xab, mis nyuj, tsev cheese, hlaus nplej, nqaij tsiaj thiab raum. Tsawg me ntsis cov vitamins B nyob hauv cov hauv paus, carrots, pob kws, zaub paj dawb, txiv ntoo.

Vitamin B9 pab tau tsis tsuas yog rau cov poj niam cev xeeb tub, nws kuj pab ntxiv dag zog thiab plaub hau hlob. Nws yuav tsum nco ntsoov tias cov vitamins B tsis khaws hauv lub cev hauv qhov chaw khaws cia, lawv yuav tsum rov qab ua tiav qhov tsis tu ncua.

Qhov tsis txaus ntawm cov vitamins no ua rau cov plaub hau ploj, ntog. Qhov chaw ntawm cov vitamins A yog cov roj ntses, nqaij ntses, tsiaj ua kom lub siab. Tsawg me ntsis yog pom hauv butter thiab cov khoom noj siv mis.

Qhov ntau tshaj plaws ntawm cov vitamin E yog pom nyob hauv cov roj zaub. Tsis tas li, cov vitamins no muaj nyob hauv oatmeal, pob kws, zaub qhwv, legumes, txia nplej, noob txiv, almonds.

Nws tsis muaj lub cev ua rau lub fact tias cov plaub hau ua nkig thiab npub, sib cais, poob tawm. Yog tias koj cov plaub hau pib pib thiab tawm thiab txho tawm ntau heev, qhov no yuav yog ib qho ntawm cov tsos mob ntawm lub cev tsis muaj zog hlau. Cov hlau muaj nyob hauv cov nqaij liab, nqaij, ntses, nqaij qaib.

Kev nplua nuj nyob hauv kab keeb kwm no thiab ntau yam khoom neeg ua noj, ua ncuav cij, nkaub qe. Tsawg me ntsis cov hlau nyob hauv zaub thiab txiv hmab txiv ntoo.

Nws yog dej uas ua lub luag haujlwm rau moisturizing lub cev thiab plaub hau, tshwj xeeb. Ib qho ntxiv, peb cov plaub hau yog 15% dej, yog li lawv xav tau dej kom tsawg. Ib hnub koj yuav tsum haus tsawg kawg 1.5-2 litres cov dej ntshiab kom ntxiv cov dej sib npaug thiab ntxiv dag zog plaub hau.

Cov vitamins rau plaub hau kev loj hlob hauv cov zaub mov

Dab tsi cov khoom muaj zog rau cov plaub hau kev loj hlob ua cov kws txawj pom zoo? Cov plaub hau nyob hauv qhov kev xav tau ntau yam ntawm cov vitamins: A, B5, B12, C, E, K, N

  • A - rov kho tus qauv zoo, ntuj elasticity ntawm plaub hau
  • B5 - txhim kho plaub hau, txhawb nqa nrog oxygen, txhawb cov plaub hau kev loj hlob
  • B12 - ua kom muaj kev loj hlob, txhawb nqa lawv lub zog
  • C - vasoconstrictor, txuag cov plaub hau plaub hau los ntawm kev ua kom puas tsuaj tau
  • E - txhim kho kev loj hlob, tib lub sijhawm txo mob taub hau
  • K - txhim kho cov plaub hau npub, ua rau nws ci iab
  • N - nrog rau lwm cov vitamins, txhawb kev nqus ntawm cov khoom noj khoom haus, txwv tsis pub cov tsos ntawm dandruff.

Hauv txoj ntsiab cai, tag nrho cov vitamins rau plaub hau kev loj hlob hauv cov khoom yog qhov xav tau thiab qhov tseem ceeb.

Koj yuav tsum paub tias cov tshuaj lom neeg muaj pes tsawg leeg ntawm plaub hau yog cov qauv protein, thiab yog tsis muaj cov amino acids nyob hauv lub cev, cov plaub hau tsis muaj protein ntau. Qhov nyiaj tsis txaus siab yuav tau puv nrog cov zaub mov zoo, suav nrog nqaij, ntses, khoom noj siv mis, qe, zaub, txiv hmab txiv ntoo, txiv ntoo. Tsis muaj ib yam dab tsi hauv cov ntawv qhia ua los ntawm cov khoom siv zoo.

2) Biotin rau cov plaub hau kev loj hlob (vitamin B1)

Biotin yog ib qho tseem ceeb ntawm cov vitamins uas cov plaub hau kev loj hlob yog nyob ntawm. Nws yog ib qho ntawm 12 vitamins ntawm pab pawg B. Tiv thaiv brittle plaub hau thiab tswj nws txoj kev ntxhib los mos.
Nws ntseeg tau hais tias biotin kuj muab ntim thiab tuab ntawm cov plaub hau. Nws txhawb nqa cov roj ntsha hauv kev lag luam hauv cov hlwb thiab pab lawv txoj kev loj hlob. Nws ua hauj lwm ua ke nrog cov amino acids thiab cov rog. Amino acids, nyeg, yog cov pov thawj cov protein. Amino acids tseem ua si tseem ceeb hauv cov txheej txheem glucogenesis. Biotin yog dej vitamin soluble. Ntau cov khoom lag luam zoo muaj biotin. Kev txaus noj thiab siv cov vitamins no yog tus yuam sij rau kev noj qab haus huv thiab zoo nkauj ntawm plaub hau.

Tau ntawm biotin rau cov plaub hau ua rau:

  1. kev loj hlob plaub hau nrawm nrawm
  2. tuab ntawm txhua cov plaub hau
  3. kev txhim kho plaub hau

Cov Khoom Noj Muaj nplua nuj nyob hauv Biotin (H):

  • Nceb
  • Avocado
  • Cov qe
  • Salmon
  • Txiv laum huab xeeb
  • Poov
  • Txiv mab txiv ntoo
  • Walnuts
  • Cauliflower
  • Tsawb
  • Lub txiv duaj

Cov Khoom Tseem Ceeb

Peb xam seb cov vitamins thiab cov as-ham peb cov plaub hau xav tau txhawm rau kom noj qab haus huv thiab loj hlob zoo. Thiab tam sim no peb nrhiav tau cov khoom noj dab tsi uas yuav tsum tau noj kom peb cov plaub hau txaus siab rau peb thiab lwm tus.

Nqaij nyuj thiab nqaij npuas muaj protein ntau, uas yog qhov tsim nyog rau peb cov plaub hau rau kev loj hlob, thiab qaib cov txwv thiab nqaij qaib kuj tseem muaj hlau, uas ua rau cov hauv paus plaub hau.

Ntses yog qhov uas muaj protein thiab tseem ceeb amino acids. Ntxiv rau, ntses liab (piv txwv li trout, salmon, salmon) yog nplua nuj nyob hauv cov vitamin B12 thiab zinc, uas muaj cov txiaj ntsig zoo rau cov plaub hau kev loj hlob.

Ntxiv rau cov protein muaj txiaj ntsig, cov qe muaj phosphorus, calcium, potassium, thiab cov vitamins B, uas cuam tshuam ncaj qha rau cov plaub hau kev loj hlob thiab ua kom nws muaj kev noj qab haus huv.

Protein ntau cov zaub mov uas muaj nplua nuj hauv calcium thiab hlau. Kev noj cov mis nyuj tsis tu ncua tso cai rau cov plaub hau kom tau txais khoom noj khoom haus los ntawm sab hauv thiab loj hlob sai.

Cov protein nyob hauv cov cheese nyuaj yog zom zoo dua mis protein. Txuas ntxiv, cov tshij muaj calcium, phosphorus, ntau yam minerals thiab vitamins (B12, C, E, PP, A, B1 thiab B2, E).

Cov khoom no nplua nuj nyob hauv cov vitamins B, fiber, vitamins A thiab E, ntxhia pob zeb (selenium, magnesium). Cov tshuaj no txhawb cov txheej txheem hauv cov khoom noj hauv lub cev, ua rau cov hauv paus plaub hau, kom cov plaub hau ua tuab thiab muaj zog.

Cov noob txiv sib txawv yog cov nplua nuj nyob hauv cov protein. Ntxiv rau, lawv muaj ntau cov vitamins (B6, Hauv10, biotin), uas muab cov khoom noj li qub thiab plaub hau kev loj hlob. Cov txiv ntoo muaj alpha linoleic thiab omega acids, uas tsim nyog rau kev loj hlob plaub hau thiab ci.

Cov txiv no yog lub tsev khaws cov vitamins uas peb cov plaub hau xav tau. Lawv muaj cov vitamins A, PP, C, calcium, phosphorus, potassium, magnesium, sodium, iodine, hlau. Tag nrho cov vitamins no thiab cov pob zeb ua kom muaj zog ntawm cov hauv paus plaub hau, txhawb kev loj hlob ntawm plaub hau.

Cov zaub no yog ntau cov vitamins A, E, hlau, zinc, biotin, thiab B vitamins. Kev noj cov zaub mov tsis tu ncua yuav ua rau cov plaub hau hlob sai thiab ua rau lawv muaj zog thiab noj qab haus huv dua.

Nws muaj ntau ntawm cov vitamin A thiab protein. Ntxiv rau, butter yog nplua nuj nyob hauv cov zaub mov, vitamin D, carotene - cov tshuaj no yog qhov tsim nyog los muab cov plaub hau los ntawm sab hauv.

Cov cereal no muaj cov vitamins E, zinc, B vitamins, thiab cov leej faj tsim nyog rau cov plaub hau. Qhov no pab ntxiv dag zog thiab rov ua kom plaub hau, ua kom muaj zog thiab ua kom muaj kev loj hlob tuaj.

Kev noj zaub mov kom sib npaug, muaj ntau yam thiab muaj txiaj ntsig zoo ntawm lub cev yuav pab ua kom koj cov plaub hau muaj zog thiab noj qab haus huv, nrog rau koj lub cev tag nrho. Hloov cov khoom noj nrawm, cov khoom noj yooj yim thiab khoom qab zib nrog cov nqaij, cereals, zaub thiab txiv hmab txiv ntoo, koj yuav tau txais rov qab tuab, lub taub hau ci thiab ua haujlwm zoo. Saib xyuas koj tus kheej!

Muaj qhov tsis nkag siab tias kev noj zaub mov pab tsuas yog tiv thaiv cov kab mob ntawm txoj hnyuv huam. Qhov tseeb, kev txwv nruj thiab hloov qhov sib npaug ntawm cov zaub mov kom haum rau qee yam khoom lag luam yog cov kws kho mob sau rau ntau tus kab pathologies.

Coob tus neeg uas xav poob phaus sim ua qhov no hauv lub sijhawm luv. Yog lawm, kuv xav muab kuv lub cev tso rau hauv ob peb hnub, tab sis txoj hauv kev no los daws qhov teeb meem feem ntau ua rau cov txiaj ntsig rov qab - poob phaus ploj tau rov qab nrog lub npoo.

Taub dag noob

Hauv cov noob ntawd cov vitamins B1, B2, B3, B4, uas yog lub luag haujlwm rau cov plaub hau kev loj hlob, nrog rau B5 thiab B6 - muab cov tawv taub hau zoo. Nrog rau cov plaub hau plaub hau hnyav, koj yuav tsum tau nquag suav cov roj taub dag hauv kev noj haus, vim tias, raws li kev tshawb nrhiav, nws pab txawm tias muaj ntau hom kev sib tw.

Lentils nyob rau hauv cov ntaub ntawv cov nyiaj Hlau yog ib qho ntawm cov tseem ceeb tshaj plaws rau kev loj hlob ntawm plaub hau. Yog li, ib feem ntawm cov kua zaub lentil muaj kwv yees li ib nrab ntawm cov cai niaj hnub ntawm cov khoom no. Tsis tas li, cov legumes muaj zinc, choline (normalizes cov ntshav xa mus rau saum tawv taub hau) thiab lwm yam muaj txiaj ntsig.

6) Folic acid - plaub hau hom

Folic acid ua lub luag haujlwm tseem ceeb hauv kev muab cov plaub hau ci ci thiab lub zog thaum tswj tuav dej. Nws tseem yuav tiv thaiv kev tiv thaiv graying. Yog tias koj noj cov vitamins B, tom qab ntawv koj feem ntau yuav tau txais cov folic acid txaus.

Cov Khoom Noj Muaj nplua nuj hauv Folic Acid:

Feem ntau, cov khoom lag luam uas yog cov vitamins B kuj muaj cov folic acid. Txhua nplej thiab cereals muaj folic acid. Raws li qhov no, koj tuaj yeem nyab xeeb rau kev noj haus ntawm cov carbohydrates no. Tab sis, yog tias koj xav tau kev pab cuam ntxiv ntawm cov as-ham, tom qab ntawd cov vitamins ntawm pab pawg B yog qhov tsim nyog rau qhov no. Qee zaum nws nyuaj heev kom nrhiav lub ntuj los ntawm qhov no lossis cov vitamins. Hauv qhov no, nws tsim nyog xaiv txoj kev xaiv ntawm kev noj haus kom tsis muaj mob. Lawv feem ntau yog kev sib xyaw ntawm ntau cov vitamins thiab minerals hauv cov qib uas yuav tsum tau muaj. Sab laj nrog kws kho mob txog qhov no.

Cov khoom siv rau kev ua kom muaj zog thiab plaub hau tuaj

Cov khoom siv rau kev ntxiv dag zog thiab plaub hau kev loj hlob tuaj yeem txuas ua ke nrog ntau pab pawg.

  • nqaij nyug - vitamin A, zinc txhawb kev loj hlob, ntxiv dag zog rau plaub hau
  • nqaij qaib - qhov chaw ntawm cov protein yooj yim zom, hlau
  • ntses - fatty ntau yam muaj B12, protein, zinc
  • qe - nyob rau hauv ib daim ntawv ntxiv hloov lub cev nrog protein, vitamin B12
  • khoom noj siv mis - nplua nuj hauv calcium, B12, K.

  • zaub qhwv - lub tsev rau khoom ntawm cov vitamins, phosphorus, poov tshuaj, sodium, iodine,
  • carrots - ib qho tshwj tseg ntawm cov vitamins A,
  • dos - vitamin C,
  • zaub ntsuab - vitamin C.,

  • nplej - muaj hlau,
  • kua qaub - pab txhawm rau kom hemoglobin,
  • taum, taum mog - cov nplua nuj muaj peev xwm ntawm cov vitamin E thiab ntau cov protein.

Citrus txiv hmab txiv ntoo, neeg rau, txiv hmab txiv ntoo qhuav

  • Cov txiv qaub, tangerines, txiv kab ntxwv, txiv kab ntxwv txiv ntoo - cov txiv hmab txiv ntoo ua ib txoj haujlwm zoo tiv thaiv cov hlab ntsha, cov hauv paus plaub hau thiab lub cev tag nrho los ntawm cov teeb meem tsis zoo ntawm kev cuam tshuam.
  • Cov txiv ntoo - cov thawv ntim ntawm cov protein thiab cov protein, tshwj xeeb - txiv laum huab xeeb, almonds.
  • Raisins - pab txhawb cov hauv paus plaub hau.

Txhua yam khoom siv rau cov plaub hau kev loj hlob yuav tsum muaj qhov zoo, ib puag ncig, zoo tshiab.

8) Hlau rau hau kev loj hlob

Cov hlau ua kom muaj kev ywj pheej ntawm plaub hau thiab ua kom nws txoj kev loj hlob tuaj. Yog tsis muaj hlau, cov plaub hau ua nyias, npub thiab qhuav. Hlau tswj cov txheej txheem ntawm cov pa mus los rau hauv cov hlwb, ua kom lawv siv cov yam ntxwv ntxiv.

Cov zaub mov dab tsi uas muaj hlau ntau?

Khoom rau cov ntsia hlau thiab plaub hau kev loj hlob

Cov plaub hau kev loj hlob plaub hau kuj tseem zoo rau cov ntsia hlau. Tom qab tag nrho, ib qho tsis tas yuav ua tus neeg tsim khoom hauv lub hauv paus txhawm rau txhawm rau twv: yog tias ib tus neeg muaj teeb meem nrog plaub hau, ces nws cov rau tes tsis zoo.

Lwm txoj hauv kev noj qab haus huv rau cov plaub hau npub thiab tas li rhuav cov ntsia hlau muaj, ntxiv rau txoj hauv kev ua kom zoo nkauj, hauv cov khoom noj kom zoo. Nov yog ib qho piv txwv ntawm cov khoom lag luam tsim nyog rau kev ntsia thiab plaub hau:

Nws yog qhov xav tau nyob rau hauv cov khoom noj rau cov plaub hau vim muaj ntau cov vitamin A. Nws qhov tsis txaus ua rau lub lamination ntawm cov ntsia hlau phaj, plaub hau poob. Ib qho me me ntawm qos nyob qhov sib txawv.

Beta-carotene thiab vitamin C uas muaj nyob hauv zaub ntsuab ua rau cov ntsia hlau thiab plaub hau nyob hauv lub cev zoo heev.

Hom legume no muaj cov roj ntsha tseem ceeb, biotin, cov hlau ntxhia hlau, zinc

Nws yog qhov chaw ntawm keratin, uas ua cov plaub hau thiab ntsia thawv quav.

Cov nplua nuj nyob hauv cov roj omega-3 acids, biotin, vitamin E. Cov tom kawg tiv thaiv kev mob taub hau, tiv thaiv cov tshuaj protein nyob rau qib cellular. Kom ua tau hauj lwm zoo, nws raug nquahu kom noj cov noob txiv tsis tu ncua.

Tuna salad nrog txiv roj roj yog qhov zoo tagnrho cov khoom xyaw rau kev tiv thaiv thiab kho kom npub, cov plaub hau poob thiab nyias, tawg cov rau tes. Cov kev xaiv yog: salmon, trout, sardine, mackerel, lwm yam nqaij nruab deg ...

Cov vitamins rau plaub hau hauv cov khoom

Nws tsis tas yuav saib cov vitamins rau cov plaub hau hauv cov khoom rau ntev. Cov kev khaws cia ntawm cov organic zoo li no yog qhov loj heev, lawv tau hloov kho tas li, thiab nrog kev siv lub peev txheej ntawm cov peev txheej no yuav tsum muaj txaus rau txhua tus thiab ib txwm

Txhawm rau muab koj tus kheej nrog cov vitamins tsim nyog rau kev noj qab haus huv cov plaub hau thiab rau tes, yuav tsum muaj me ntsis: kev saib xyuas sab nraud ntxiv rau kev qhia noj haus. Qhov zoo, tsis yog txawv teb chaws exotics xav tau rau lub hom phiaj no, tab sis feem ntau muaj cov khoom lag luam.

  • Carotene thiab vitamin A yuav ntxiv cov zaub lossis txiv hmab txiv ntoo uas “muaj xim” los ntawm cov xim hauv cov xim ntsuab-daj-txiv kab ntxwv. Muaj ntau cov txiaj ntsig ntawm cov xwm: taub dag, carrots, kua txob qab zib, persimmons. Lawv feem ntau ib txwm khaws cia rau lub caij ntuj no, yog li lawv muaj nyob rau txhua lub sijhawm ntawm lub xyoo.
  • Vitamin E, ntxiv rau cov txiaj ntsig rau plaub hau thiab rau tes, yog suav tias yog qhov zoo heev "rejuvenating" tshuaj. Ib me nyuam diav ntawm cov txiv roj roj rau ntawm cov khoob khoob yuav muab (mloog rau poj niam!) Thiab lub ntsej muag ci ntsa iab, thiab cov hluas nyob mus ib txhis.
  • Vitamin B5 muaj cov legumes, zaub qhwv, xua, txiv laum huab xeeb.
  • Vitamin B6 (pab kev nqus ntawm cov rog zoo) muaj nyob hauv cov noob nplej uas muaj cov noob, poov xab, ceg tawv, zaub qhwv, qos yaj ywm, carrots, cov nplej uas tsis tau txiav txim, thiab tsawb. Nqaij npuas thiab mob siab kuj tseem rov qab ntxiv zaub mov B6.
  • Vitamin B12 yuav muaj txiaj ntsig zoo rau cov plaub hau qhuav. Muaj nyob hauv salmon, tuna, salmon, herring, txiv ntseej.
  • Vitamin C yog muab tag nrho cov zaub ntsuab thiab txiv hmab txiv ntoo ntawm tsev neeg citrus.

Cov plaub hau cov khoom noj tau zoo tshaj plaws hauv kev sib txuas sib txawv kom muaj cov zaub mov sib txawv.

Qhov zoo tshaj plaws plaub hau kev lag luam khoom

Hais txog kev noj zaub mov kom zoo, nws tsim nyog suav los ntawm nws uas tsis muaj txiaj ntsig rau tag nrho lub cev lossis cov nruab nrog cev. Cov no paub txog lawv cov "kev phom sij", tab sis tseem nrov ntawm peb cov rooj yog kib, ntsim dhau thiab qab ntsev, haus luam yeeb, zaub mov ceev. Cov dej qab zib hauv cov npe tib yam.

Yooj yim, tab sis qab thiab zaub mov noj qab nyob zoo npaj hauv feem ntau ntawm cov khoom lag luam zoo tib yam thiab pheej yig yuav yog qhov kev xaiv zoo tshaj plaws los txhawb cov plaub hau.

  • Yog tias cov plaub hau npub thiab tsis hlav, ntxiv zinc rau cov khoom noj. Nws yog ntau nyob rau hauv seaweed, tsev cheese. Cov tshuaj yej ntsuab, zaub lauj kaub thiab kua txiv hmab txiv ntoo cov khoom qab zib muaj antioxidants tiv thaiv kev laus ua ntej ntawm cov plaub hau thiab plaub hau txho. Tooj liab hauv cov noob taub dag, noob txiv, avocados yuav nplij siab los ntawm qhov tsis zoo tshwm sim li lub plhaws.

  • Rau kev loj hlob ib txwm, plaub hau yuav tsum muaj dej txaus (ib hnub ib hnub txog li ob litres), zaub thiab roj ntses (cov roj txiv roj, cov roj tsis muaj roj omega-3).
  • Cov microelements uas tsim nyog muaj: oatmeal, qos yaj ywm, asparagus, kua txob, celery - silicon, mis nyuj, khoom noj khoom haus qaub-mis, cov kaus poom ntses, walnuts thiab hazelnuts - calcium, cocoa, chocolate, txiv laum huab xeeb, taub dag thiab noob hnav - zinc.
  • Cov vitamins thiab lawv cov khoom rau cov plaub hau kev loj hlob tau piav qhia txhua yam saum toj no. Cia peb rov qab los ntawm comma pab pawg no ntawm cov khoom lag luam zoo tshaj plaws rau cov plaub hau kev loj hlob: cov zaub daj thiab ntsuab thiab txiv hmab txiv ntoo, txiv ntseej thiab roj los ntawm lawv, nqaij npuas thiab nqaij qaib nqaij, mob siab, cereals thiab legumes. Muaj tseeb tiag qhov khoom siv tsis txaus ntawm cov khoom plig - ntawm tus txiv neej txhais ko taw. Nws tseem nyob hauv tsa thiab txais ...

Rau txhua qhov tseem ceeb ntawm kev noj zaub mov zoo, kev xaiv cov khoom zoo rau kev loj hlob plaub hau tsis tuaj yeem suav hais tias yog panacea. Qee zaum cov teeb meem nrog cov plaub hau rau cov plaub hau muaj qhov ua kom tob dua, thiab xav tau cov kev sib txuam. Tsuas yog kev sab laj ntawm cov kws tshaj lij yuav tsum nyob rau hauv xws li teb txhua nqe lus nug.

Me ntsis ntawm kev tshawb xav

Yam khoom noj dab tsi koj yuav tsum tau noj kom tau cov tsos kom zoo ntawm cov plaub hau, ntom thiab ci? Trichologist ntawm lub chaw kho mob tshwj xeeb Lub Koom Haum rau cov plaub hau zoo nkauj, Julia Romanova (Instagram: @ dr.yulia_romanova) muaj 9 xyoo ntawm kev ua haujlwm nrog cov teeb meem trichological, yog tus sau ntawm cov lus, tus neeg hais lus ntawm cov rooj sib tham txog teeb meem trichology thiab npaj los piav rau peb cov nyeem uas cov khoom muaj txiaj ntsig. rau cov plaub hau:

Rau kuv, tus kws kho mob trichologist, kev sib tham ntawm kev noj zaub mov yog qhov tseem ceeb ntawm kev sab laj nrog cov neeg mob uas tsis txaus siab ntawm cov plaub hau los yog plaub. Cov hlwb ntawm cov hauv paus plaub hau faib thiab loj hlob nquag. Xav tau ntau cov as-ham los tswj cov txheej txheem no.

Txoj cai tseem ceeb ntawm kev noj haus rau kev noj qab haus huv ntawm koj cov curls yog nws ntau yam thiab sib npaug. Tseem ceeb thiab tag nrho cov calories kom tsawg, thiab kev nqus ntawm qee cov as-ham tsim nyog. Ua ntej tshaj plaws, txhawm rau txhim kho cov plaub hau qauv, cov protein thiab cov leej faj muaj cov amino acids txaus yuav tsum muaj: cysteine ​​thiab methionine. Nws yog qhov kev sib txuas ntawm cysteine ​​lwg me me (disulfide bonds) uas muab lub zog ntawm keratin, cov protein ntau. Nws cov dej haus txhua hnub yuav tsum yog li 1 gram ib 1 phaus ntawm qhov hnyav. Daim duab no tuaj yeem txo qis lossis nce ntxiv raws hnub nyoog, kev siv dag zog thiab kev noj qab haus huv.

Cog thiab tsiaj ntawm cov protein Nws yuav tsum muaj nyob hauv qhov khoom noj hauv cov kwv yees sib npaug. Cov protein ntau zoo tshaj yog nqus los ntawm mis thiab ntses, mob me ntsis ntxiv - los ntawm cov nqaij (nqaij, nqaij nyuj, qaib cov txwv, qaib). Cov zaub mov cog yog tus xa khoom ntawm ntau cov tshuaj muaj txiaj ntsig zoo (cov vitamins, polyphenols, fiber), tab sis cov protein los ntawm cov nroj tsuag tau nqus tau tsis zoo.

Cov plaub hau tsis khoom

Nqaij (thiab tsis yog cov txiv apples, raws li feem ntau ntseeg tau hais tias) tseem yog lub ntsiab xa khoom ntawm hlau. Nws qhov tsis muaj peev xwm yog qhov ua rau ntau yam ntawm brittleness, npub thiab poob, tshwj xeeb tshaj yog rau cov poj niam. Yog tias koj tshem tawm cov tsiaj cov khoom noj los ntawm kev noj zaub mov, koj yuav tsum ua tib zoo xav txog koj cov zaub mov kom muaj protein ntau txaus (kua, taum txawv, taum, taum, taum, noob txiv, cereals), hlau thiab vitamin B12. Lawv qhov tsis muaj peev xwm pab txhawb tsis tau tsuas yog ua kom poob, tab sis ua ntej graying.

Yuav tsum muaj nyob hauv kev noj haus thiab ntau yam ntawm cov rog. Lawv koom nrog hauv kev sib txuas ntawm cov tshuaj hormones steroid (los ntawm cov roj cholesterol), yog li cuam tshuam rau lub voj voog kev loj hlob. Cov ntses rog tsis yog tsuas yog los ntawm cov protein, tab sis kuj tsis txaus cov omega-3 fatty acids, vitamins A thiab D, uas yog qhov tseem ceeb rau cov tawv nqaij noj qab haus huv thiab plaub hau. Rau nws cov kev tiv thaiv thiab kev kho mob, nws yog feem ntau yuav tsum txuas cov tshuaj nrog vitamin D rau kev noj haus. Cov tshuaj kho tau xaiv los ntawm tus kws kho mob, txij li lawv nyob ntawm cov ntsiab lus ntawm cov vitamin D hauv cov ntshav thiab tuaj yeem sib txawv.

Lwm qhov chaw ntawm cov vitamins-D thiab cov rog-soluble mob siab, qe, butter. Koj tuaj yeem tau txais cov vitamin A los ntawm cov khoom noj cog hauv daim ntawv ntawm nws ua ntej - carotene. Ntau ntau carotene pom nyob hauv cov zaub ci thiab txiv hmab txiv ntoo (carrots, kua txob, taub dag). Cov vitamins ntawm pab pawg B yog qhov tseem ceeb heev rau kev loj hlob ib txwm muaj, ntawm cov dej haus cawv cov poov xab yog cov xa khoom nyuaj.

Nqaij ntses - Qhov no tsis yog tsuas yog cov protein, tab sis kuj tseem kab ntawm cov ntsiab lus tseem ceeb rau kev nce plaub hau: tooj liab, zinc, selenium, iodine. Tab sis cov vitamin C yog ib yam muaj cov kab mob antioxidant uas tuaj yeem tau txais los ntawm cov khoom siv ntoo (rosehips, citrus txiv hmab txiv ntoo, sauerkraut, currants thiab hiav txwv buckthorn). Ua li no, nws yog qhov zoo dua los siv lawv tshiab. Cua sov thiab txawm tias kev sib cuag ntev ntawm cov zaub thiab txiv hmab txiv ntoo nrog huab cua ua rau poob ntawm cov vitamin C.

Nws yog ib qho tseem ceeb kom nkag siab tias kev noj zaub mov tsis muaj ntxeem tau tuaj yeem tsis yog los ntawm lawv txoj kev noj me me. Cov laj thawj ua rau lub cev tsis muaj peev xwm ua tau teeb meem nrog kev zom zaub mov lossis nce siab xav tau cov as-ham thaum cev xeeb tub, hnyav dhau ntawm lub cev. Kev tsis txaus ntseeg muaj qee cov vitamins thiab minerals uas txhawb nqa kev haus luam yeeb, haus dej cawv thiab noj tshuaj (piv txwv, tshuaj tiv thaiv hauv qhov ncauj).

Cov khoom noj kom zoo yog ib qho tseem ceeb rau kev noj qab haus huv cov plaub hau. Txawm li cas los xij, nws yog ib qho tseem ceeb kom nkag siab tias nws yuav tsis muaj peev xwm los sau qhov tsis txaus nrog ib pluas noj. Multivitamin complexes tsis yog rau kev kho mob ntawm qhov tsis muaj peev xwm (lawv yog kev tiv thaiv kev tiv thaiv). Tsis tas li ntawd, muaj ntau qhov laj thawj ua rau lawv xiam. Lub caij nyoog prolapse, thinning thiab thinning - lub sijhawm los sab laj nrog cov kws kho mob tshwj xeeb.

Peb cov khoom lag luam uas txhawb thiab ntxiv dag zog ntawm plaub hau tuaj yeem pom nyob hauv cov yeeb yaj kiab hauv qab no:

Sab saum toj zoo tshaj plaws cov plaub hau thiab tawv nqaij khoom zoo nkauj

Yog tias tus neeg muaj keeb caj ces ua rau cov plaub hau hle, tom qab ntawd txhua yam mob hauv lub cev, kev ntxhov siab, kev noj zaub mov tsis zoo yuav cuam tshuam lawv tus mob. Thaum tuav cov lus tsis txaus siab ntawm poob, trichologist yuav ib txwm them sai sai rau kev tsom xam ntawm kev noj zaub mov.

Ntawm no yog cov npe ntawm cov khoom siv plaub hau zoo tshaj plaws:

Cov nqaij. Namely, tsiaj protein. Tus qauv yog 90% protein, nws yog lub tsev loj cov khoom siv. Nqaij muaj ib pawg ntawm cov amino acids tseem ceeb, uas yog, cov uas tsis tau tsim hauv peb lub cev, peb tuaj yeem tau lawv tsuas yog khoom noj khoom haus. Tsis muaj kua los yog lwm cov zaub protein ntxiv tuaj yeem hloov cov teeb ntawm cov amino acids los ntawm ib daim nqaij. Ntxiv rau, cov nqaij liab (nqaij nyuj, nqaij yaj, nqaij npuas) muaj cov hlau thiab vitamin B12, qhov tsis muaj peev xwm ua rau tsis muaj ntshav txaus thiab qhov no feem ntau ua rau plaub hau ploj. Cov ntshav khov ua rau lawv cov mob loj, ua kom yoog, ua kom yuag, nkig thiab ua haujlwm ntawm cov pas nrig, txo qis ntawm kev loj hlob thiab maj mam rov qab tom qab prolapse. Cov qaib dawb muaj cov protein txaus (20 g ib 100 g), tab sis muaj tsawg cov hlau thiab vitamin B12. Ib zaug ntxiv cov txiv apples, buckwheat thiab pomegranates yog tsob ntoo hlau, uas yog, hlau uas tsis koom nrog kev tsim hemoglobin.

Ntses, nqaij ntses kuj tseem ceeb heev rau cov khoom noj ntawm ib tus neeg (siv tsawg kawg 2-3 zaug hauv ib lim tiam). Lawv kuj yog cov khoom noj ntawm protein, tab sis kuj muaj omega-3 fatty acids. Lawv muaj cov lus tshaj tawm los tiv thaiv kev tiv thaiv thiab cov nyom. Nrog lub cev tsis muaj peev xwm, cov dryness thiab brittleness ntawm cov plaub hau, hla-ntu ntawm lub tswv yim, txo kev loj hlob thiab txawm tias ploj yog pom. Kev siv Omega-3 nyob rau hauv ntev dermatitis ntawm tawv taub hau, mob dandruff ntev, ntau dhau ntawm cov tawv nqaij ntawm lub cev tawv nqaij, lossis rov ua dua, kev ua haujlwm ntawm sebum yog qhov tseem ceeb heev. Tsis tas li ntawd, nrog kev muaj txaus cov vitamins thiab fatty acids, qhov kev loj hlob ntawm cov plaub muag thiab pob muag txhim kho.

Cov khoom pab tau rau cov plaub hau plaub hau nrog nkaub qeCov. Lawv yog cov peev txheej ntawm biotin - qhov no yog vitamin H, nrog nws cov tsis muaj peev xwm dermatitis, nrog rau prolapse nrog cov pas nrig qhuav. Kev tsim nyog niaj hnub rau biotin yog 10 mcg. Kev siv cov nkaub qe yuav muab cov plaub hau nrog hlau, zinc, manganese, vitamins E, A, B.

Linseed roj Yog cov khoom noj ntawm cov zaub mov rog, uas tsim nyog rau kev tsim cov plaub hau noj qab haus huv zoo, yog tias ib tus neeg noj zaub mov tsis zoo rau cov rog, curls yuav sai dua los sis tom qab lawv poob lawv qhov kev ywj pheej, ci, cov tub ntxhais yuav yooj yim dua thiab ntxeem tau, ntxiv rau, linseed roj yog ib qho khoom siv ntxiv ntawm omega-3 fatty acids. tab sis kuj muaj cov vitamin E, uas yog lub zog muaj zog tiv thaiv kab mob.

Lub 6 Feem Ntau Cov Khoom Noj Plaub Hau Noj Qab Haus Huv

Tej zaum koj tau nug koj tus kheej lo lus nug ntau dua ib zaug: "Kuv yuav tsum noj hom zaub mov dab tsi kom cov plaub hau noj qab haus huv?". Tam sim no peb yuav xav txog txhua yam khoom muaj thiab pab tau. Tsis tas yuav xav tias cov khoom lag luam rau kev loj hlob yog qhov kim lossis ua rau tsis tau. Txhua yam tuaj yeem tuaj yeem yuav tom lub tsev muag khoom ze, thiab tam sim no koj yuav pom qhov no, cia peb pib.

  1. Carrots - muaj cov vitamins PP, K, A, C, B9, poov tshuaj. Nws tseem muaj txiaj ntsig zoo rau cov tawv nqaij thiab cov ntsia hlau. Carrot tiv thaiv tiv thaiv brittleness thiab dryness. Koj tuaj yeem ua qhov ncauj qhov ntswg los ntawm cov carrots, thiab tinctures, lawv yuav rov ua kom zoo nkauj qub rau lub taub hau. Yog tias koj txhuam cov kua txiv carrot rau hauv lub taub hau, tom qab ntawd tshem tawm qhov dryness ntawm lub taub hau. Ntxiv cov carrots rau zaub nyoos thiab noj nyias, yog li koj yuav saib xyuas kev noj qab haus huv thiab ntxiv dag zog rau koj lub cev.
  2. Beetroot - yog khoom noj khoom haus muaj txiaj ntsig nrog muaj txiaj ntsig zoo thiab muaj txiaj ntsig. Qhov muaj pes tsawg leeg suav nrog cov vitamins ntawm pab pawg B, tsim nyog rau cov txheej txheem metabolic ntawm lub hau. Beetroot tiv thaiv tag nrho cov plaub hau tsis txhob poob tawm. Nws raug nquahu kom noj beets ob peb zaug hauv ib lub lim tiam kom muaj kev noj qab haus huv ntau xyoo. Beets muaj cov tshuaj retinol, nws pab tau nyob rau hauv kev sib ntaus cov tiv thaiv dandruff. Siv tshuaj zawv plaub hau tawm tsam dandruff thiab noj beets, qhov tshwm sim yuav zoo dua. Retinol zoo pab thiab tiv thaiv kom txhob o rau saum tawv taub hau.
  3. Qaib qe - muaj cov protein nrog cov amino acids tseem ceeb. Cov vitamins ntawm pab pawg B, E, K, PP, D, biotin, beta-carotene, choline muaj nrog. Cov qe qaib yog cov khoom lag luam zoo rau noj yuav luag txhua hnub. Yolks tsis noj qab haus huv, lawv yuav tsum tau cais tawm ntawm kev noj zaub mov, tsuas yog muaj cov protein kom noj tau. Muaj ntau cov tsiaj rog hauv lub qe, thiab nws nce cov roj cholesterol hauv lub cev. Yog tias koj ua lub qhov ncauj qhov ntswg, tom qab ntawd yolks tuaj yeem siv 1-2 zaug hauv ib hlis, thiab cov protein rau lub npog ntsej muag tuaj yeem siv 2-3 zaug hauv ib hlis.
  4. Rog ntses - muaj ntau yam tseem ceeb thiab muaj txiaj ntsig zoo. Yuav luag tsis muaj carbohydrates. Cov protein ntau thiab cov rog rog uas tsis haum, lawv kuj muaj txiaj ntsig rau ntsia hlau thiab tawv nqaij. Cov vitamins A, B, E, uas yog ib feem ntawm ntses, tso cai rau koj los kho lub zog thiab kev zoo nkauj. Noj cov ntses ntau zaug hauv ib lub lim tiam. Qhov ncauj qhov ntswg kuj tseem tuaj yeem ua los ntawm ntses, thiab lawv muaj txiaj ntsig. Ua qhov ncauj qhov ntswg ob zaug ntawm ib lub lim tiam yog tias koj muaj teeb meem, thiab npog ntsej muag kom tiv thaiv teeb meem 1-2 zaug hauv ib hlis.
  5. Ceev thiab noob - muaj zaub ntsuab tsis zoo (noj qab nyob zoo). Txo cov theem ntawm cov cholesterol nyob hauv peb lub cev. Yuav luag txhua qhov muaj cov vitamin E, muaj txiaj ntsig zoo ntawm cov txiv neej thiab poj niam ua me nyuam deev. Ntau cov txiv ntoo thiab noob muaj cov vitamins ntawm pawg B, C, A thiab lwm tus. Txhim kho qhov mob ntawm tag nrho cov plaub thiab tiv thaiv lawv los ntawm poob.
  6. Khoom noj siv mis - muaj calcium ntau, thiab kev noj qab haus huv no kuj yog rau cov hniav, rau tes, pob txha. Cov txiaj ntsig yog qhov pom tseeb rau tag nrho lub cev. Noj cov khoom uas tsis muaj rog mis, li cov rog zoo li no yog zaum, vim nws yog tsiaj keeb kwm. Cov protein pabcuam tseem ceeb muaj cov amino acids tseem ceeb. Tsev cheese, fermented ci mis, cheese, yogurt, kefir, yogurt, qaub cream - hloov cov khoom no thiab suav nrog hauv koj cov zaub mov txhua hnub, tsuas yog muaj cov ntsiab lus tsis muaj rog, txwv tsis pub koj yuav ua rau lub cev. Koj tuaj yeem ua qhov ncauj qhov ntswg los ntawm cov khoom noj siv mis.

Cov zaub mov raug mob thiab zaub mov ntxiv

  • Cov khoom lag luam uas tsis muaj txhij txhua, "khoom noj khoom noj sai" yuav muaj teeb meem. Nyob rau hauv cov txheej txheem ntawm lawv cov kev npaj, ntau yam tseem ceeb siv tshuaj yaj, thiab tshuav tsawg heev. Thiab yog tias lawv tsis muaj cov tshuaj uas tseem ceeb, ces koj tsis tas yuav noj lawv.
  • Ntsev - siv rau hauv kev sim. Tshaj ntsev inhibits qhov kev nqus ntawm cov vitamins. Nws rho tawm yog tias nws ua rau mob plab hnyuv thiab tuaj yeem ua rau tshwm sim ntawm kev mob plab lossis mob rau sab hauv.
  • Cov dej qab zib thiab dej qab zib - ua kom lub plab ua paug, muaj cov kua qaub ua tsis zoo yog ib feem, mob leem calcium los ntawm cov pob txha, ua kom cov hniav puas, thiab cov metabolism ua cuam tshuam. Cov dej qab zib kuj tsis zoo rau tag nrho koj cov plaub thiab ua rau cov plaub hau hle. Tshem tawm lossis txo qis cov dej muaj roj.
  • Cov khoom noj mis nyuj - tsis yog txhua tus neeg, tab sis qee qhov tuaj yeem ua rau ua xua thiab khaus khaus. Hauv cov mis nyuj thiab khoom noj siv mis, hmoov tsis, roj khov khov thiab nws muaj kev phom sij. Noj cov khoom uas muaj mis nyuj uas muaj cov rog tsawg, 0.5% yog qhov zoo tshaj, ua kom zoo tshaj "mis nyuj", kuj tsis suav nrog.
  • Qab zib tsis yog paradoxical, tab sis qhov tseeb. Hauv cov piam thaj ntau hauv lub cev, tus neeg yuav muaj teeb meem rau kev noj qab haus huv, suav nrog rau saum tawv taub hau. Qab zib ua rau nws oily. Haus tshuaj yej yam tsis muaj qab zib. Cais los sis txiav cov khoom qab zib, khoom qab zib, ncuav qab zib, khob noom, khoom qab zib, marmalades, thiab lwm yam.

Saib qhov pab tau video thib 2:

12) Cov protein rau kev loj hlob ntawm plaub hau zoo

Koj cov plaub hau ua los ntawm cov protein. Yog li ntawd, tsis muaj ado ntxiv, nws yog qhov tseeb tias qhov no yog ib qho tseem ceeb tshaj plaws rau cov plaub hau. Proteins ntxiv dag zog rau cov hauv paus plaub hau, pab kom koj poob phaus thiab txhim tsa cov leeg.

Cov Khoom Noj Muaj protein ntau:

  • Cov qe
  • Cov Hnub
  • Zaub ntsuab, zaub tshiab
  • Mis
  • Panir
  • Sprouted noob
  • Hemp
  • Txiv laum huab xeeb
  • Quinoa
  • Lentils
  • Ntses
  • Nplooj nqaij qaib lossis nqaij nyuj
  • Cov yogurt Greek

14) Vitamin ua cov tshuaj noj kom plaub hau tsis meej

Raws li tau hais ua ntej, kev noj zaub mov noj tsis muaj dab tsi tab sis muaj kev sib xyaw ntawm cov vitamins thiab cov zaub mov sib txawv hauv cov roj ntsha muaj tseeb.Kev siv cov ceg tawv kom ua kom cov plaub hau kev loj hlob tuaj yeem txuag sijhawm, vim Koj tsis tas yuav siv sijhawm xav txog dab tsi cov zaub mov koj yuav tsum tau noj rau cov plaub hau kev loj hlob nplua nuj nyob hauv cov as-ham ntawd. Nco ntsoov sab laj tus kws tshaj lij ua ntej pib ua nrog kev noj haus ntawm kev noj zaub mov noj haus.

Yog tias koj noj txoj cai, suav nrog cov zaub mov muaj txiaj ntsig zoo ntawm cov vitamins thiab zaub mov hauv koj cov zaub mov noj, ci plaub hau ntev yuav tso tseg kom tsis txhob ua npau suav rau koj. Cov zaub mov nrawm kev loj hlob plaub hau! Kev tu plaub hau ua kom yooj yim yog tias koj hloov koj txoj kev ua neej, lossis hloov koj cov khoom noj.

Nthuav Cov Khoom