Manje ungase ukholwe ukuthi izinwele ezinempilo ziwumkhiqizo weshampoo oyisebenzisayo, inani lezindawo zezinwele ozijabulisa kuzo, neminye imikhiqizo oyisebenzisayo ngokwezihloko. Nakuba lokhu kusiza, empeleni, izinwele ezinempilo ziwumphumela wendlela yakho yokuphila nempilo evamile, nokudla okunomsoco kuyisici esinomthelela omkhulu! Akunakuphikwa ukuthi izakhi zofuzo zidlala indima enkulu empilweni yakho yezinwele kanye nokubukeka, njengoba kwenza ingcindezi. Kodwa-ke, ngokudla okulungile, ungakwazi ukulwa nalokhu kusilela, futhi wenze izinwele zakho zibukeke zicwebezela, ziwugqinsi futhi zicwebezela ngokwemvelo. Ukuze senze lokho, ake siqale siqonde isayensi ngemuva komsoco wezinwele.
eyodwa. Ukudla okufanele udle ngezinwele ezinempilo
ezimbili. Izakhi ezibalulekile zezinwele ezinempilo
3. Ukudla okufanele ukugweme izinwele ezinempilo
Ezine. Ukudla okuzosetshenziswa ngokwezihloko
5. Izindlela zokupheka zezinwele ezinempilo
6. Imibuzo Evame Ukubuzwa Ngezinwele Ezinempilo
7. Imaphi amaprotheni alungele izinwele ezinempilo nokujiya?
8. Umuntu ubheka kanjani ukuthi izinwele zidinga amaprotheni?
9. Ngingakwazi ukukhulisa izinwele ngokudla ama-alimondi?
10. Ingabe izithasiselo ezitholakala ngaphandle kwekhawunta ziyazuzisa?
ishumi nanye. Yikuphi ukudla kwe-ayurvedic noma amakhambi alungele izinwele?
Ukudla okufanele udle ngezinwele ezinempilo
Impilo yezinwele ihlobene kakhulu nalokho okungaphansi kwekhanda, nakuba ekugcineni ikhombisa lokho okungenhla! Ingxenye yezinwele ‘ephilayo’ igcinwe ku-follicle, futhi njengezinye izitho, ithola umsoco ekudleni nasegazini. Ngakho-ke, uma uzithola untula umsoco, uzothola izinwele zakho zibukeka zingenamandla, zibuthuntu futhi zincane. Akumangalisi-ke, ukuthi abesifazane abakhulelwe, abantu abane-PCOS, omama abasha, labo abanokungalingani kwegilo namahomoni, bonke bahlushwa ukulahlekelwa izinwele nokuwohloka kokwakheka kwezinwele. Izidlo ezikhubazekile kanye ne-anorexia nakho kungabangela lokhu. Ngakho-ke yini ngempela okudingeka uyidle, ukuze uqiniseke ukuthi umzimba wakho uthola zonke izakhamzimba ezibalulekile empilweni yezinwele?
Izakhi ezibalulekile zezinwele ezinempilo
1) Amaprotheni
Amaprotheni ayisakhiwo sezinwele ezinempilo. Izinwele ngokwazo zakhiwe iphrotheni ebizwa ngokuthi i-keratin, futhi yakho ivame ukuzikhumula ngesitayela sansuku zonke, ukungcola kanye nengcindezi. Azikho izindlela ezimbili ngalokhu, kufanele ukhuphule amazinga amaprotheni ekudleni kwakho, ukuze uqiniseke ukuthi izinwele zakho zithola isabelo sazo se-TLC. Kungani amaprotheni ebaluleke kangaka? Ngoba kubalulekile ngempela ukuhlanganisa zonke izinhlobo zezinwele! Ngakho-ke uma uthola amanani anganele alokhu ekudleni kwakho, kungenzeka ukuthi uhlushwa izinwele ezibuthakathaka, ezibuthakathaka neziqinile. Lokhu kungagcina kuholele ekulahlekelweni kombala wezinwele kanye nokumpunga ngaphambi kwesikhathi. Ukudla ukudla okunothe ngobisi - i-cottage shizi, ezinye ushizi ongakalungiswa, i-ghee, iyogathi - kanye namaqanda, izinkukhu, imidumba, udali, ubhontshisi oluhlaza kanye nenani elilinganiselwe le-soy, kuzoqinisekisa ukuthi uthola umthamo owanele wamaprotheni ukuze ugcine i-keratin yakho. amazinga aqinile futhi izinwele zakho zisesimweni somkhumbi.
2) Omega 3 fatty acids
I-Omega 3 fatty acids ibalulekile ukuze ugcine isikhumba sakho sekhanda nezinwele zingabomi, kwehlise ukuvuvukala (okuyimbangela enkulu yokuqothuka kwezinwele) futhi kukhuthaze ukukhula kwezinwele. Iphethini yesilisa i-balding kanye nokulahlekelwa izinwele kwabesifazane kuvame ukuhlotshaniswa nokumelana ne-insulin, okubuye kube umphumela wokushoda kwe-Omega 3. Ngakho yikuphi ukudla okufanele ukudle ukuze uqiniseke ukuthi lokhu akwenzeki? Zama i-salmon - ingenye yemithombo engcono kakhulu. Ezinye izinhlanzi ezifana ne-mackerel ne-sardine nazo ziyindlela enhle yokuya kuyo. Ngaphezu kwempilo yezinwele, i-Omega 3 fatty acids isiza futhi ukuqinisa amalunga, amathambo nokugcina isikhumba sakho siqinile. Abadla imifino, ungathola umthamo wakho wansuku zonke we-Omega 3 kumakotapheya, ama-flaxseed, amafutha omnqumo nama-walnuts, okungeminye yemithombo enamandla kakhulu yalesi sakhi.
3) Amavithamini
Amavithamini awumthombo wokuphila womzimba wakho, kanye nezinwele zakho. I-Vitamin C idinga ukudliwa ukuze kuncishiswe ama-radicals mahhala futhi kugcinwe amazinga e-collagen ezimpandeni zezinwele, ukuqinisekisa ukuthi izinwele zihlala zinganqamuki. Iphinde ibe yi-antioxidant futhi ivikela amangqamuzana atholakala ekhanda. Yidla izithelo ezinhle ezifana namagwava, amasitrobheni, amakiwi namawolintshi.I-Vitamin A, ephuma ku-beta carotene, isiza ekugcineni igobolondo elivikelayo elizungeze izimpande zezinwele, futhi likhiqize i-sebum egcina isikhumba sakho sekhanda singabomi. Ubhatata, izaqathe, ama-squashes kanye nemifino enamahlamvu ukudla okunovithamini A. Isibindi sezilwane singomunye umthombo omkhulu walesi sakhi esibalulekile.
Ngenkathi sikhona, asikwazi ukukhohlwa amaVithamini B - mhlawumbe abaluleke kakhulu empilweni yezinwele nempilo yesikhumba! Amavithamini B1 (thiamin), B2 (riboflavin) kanye ne-B5 (i-pantothenic acid) alungele ukuguquguquka kwezinwele, amandla kanye nempilo yonke. I-Biotin noma i-Vitamin B7 ibaluleke kakhulu ekukhuleni kwezinwele, kuyilapho ukushoda kwe-folic acid kungase kubangele ukumpunga ngaphambi kwesikhathi. Nakuba imikhiqizo eminingi yezinwele ze-topical efana nama-shampoos nama-conditioner ithi ine-biotin, abukho ubufakazi obuqand' ikhanda bokuthi lezi zingamuncwa ngezinwele, ngakho-ke udinga ukuzifaka. Ukuze uthole umthamo wakho wamaVithamini B, yidla amaqanda (ungawashiyi ngaphandle ama-yolks - yilapho umsoco omningi uvela khona), ubhontshisi, izinhlanzi ezihlukahlukene ezintsha, i-oatmeal, iyogathi kanye nenkukhu yamahhala kanye ne-turkey.
Okokugcina, ungashiyi i-Vitamin E, egcina ulwelwesi lwamaseli luqinile futhi luvikela ekugugeni. Ama-alimondi namafutha omnqumo kuphakathi kokudla okudingeka ukudle ukuze ugcine amazinga akho e-Vitamin E eqinile. Uma ungakwazi ukufeza izidingo zakho zansuku zonke zamavithamini, kuhle ukuthi uzitholele izithasiselo zamavithamini ngemva kokubonisana nodokotela wakho we-trichologist.
4) Zinc kanye selenium
I-Zinc ne-selenium ezimbili azinakwa, kodwa izakhi ezibaluleke kakhulu empilweni yezinwele. Lawa maminerali asheshisa ukukhula kwezinwele, futhi aqinisekise ukuthi impilo ye-scalp iyagcinwa. I-Zinc ibalulekile ekulinganiseni amahomoni akho, nasekukhiqizweni kwe-RNA ne-DNA, okubuye kube nomthelela ekubunjweni kwezinwele nokuqina. I-Selenium iyisici sokulandelela esivikela izicubu zesikhumba esikhumbeni se-oxidation. Ukungabi nokwanele akulingani nokukhula kwezinwele eziningi! Ama-oyster angumthombo omangalisayo we-zinc, njengezimfanzi, izimbaza, inyama yenkomo, okusanhlamvu okuqinisiwe njenge-oatmeal, ubhontshisi namaqanda. I-Selenium itholakala kumakhowe, kumbewu kabhekilanga, kumantongomane e-brazil, irayisi elinsundu, i-whole grain rye nezinkalankala.
5) Insimbi nesilika
I-ayoni kanye ne-silica kubalulekile empilweni yezinwele, izinzipho kanye nesikhumba. Umzimba udinga okungenani u-18 mg wensimbi ngosuku ukuze uqinisekise ukukhula kwezinwele okunempilo namandla. Ngakolunye uhlangothi, i-silica ibalulekile ekumunceni amavithamini owadlayo. Ngakho-ke noma udla ukudla okuningi okunempilo, kodwa ungatholi imfuneko yakho yansuku zonke ye-silica, kusebenza kancane kancane. Ukudla okunothe nge-silica kuhlanganisa amahlumela kabhontshisi, ukhukhamba nopelepele obomvu. I-iron ngakolunye uhlangothi, ingatholakala ekudleni okufana ne-tofu, imifino (yebo, ibalulekile ngempela izinwele!)
6) Uketshezi lwemvelo namajusi
Ngenkathi ukuyo, ungakhohlwa ukwengeza uketshezi ekudleni kwakho. Lokhu kugcina umzimba ungenawo amanzi. Amanzi kakhukhunathi aqukethe ama-electrolyte, asiza ukuhambisa izakhi kuwo wonke amangqamuzana ethu, kuhlanganise namangqamuzana ezinwele. Ukuphuza isipuni samafutha kakhukhunathi acindezelwe abandayo usuku ngalunye kunezinzuzo zikaVithamini E no-K empilweni yekhanda. Ijusi yekhukhamba esanda kukhanywa inothe ngama-flavanoid, ama-antioxidants kanye ne-beta carotene, evikela izimpande zezinwele. I-kiwi smoothie ilungele ukuthuthukisa ukuzivikela kwezinwele nokunciphisa ukuwa kwezinwele. Ukuphuza i-coriander esanda kuphekwa noma itiye/ukumnika kuvimbela ukuntuleka kwensimbi, kususa ubuthi egazini, kunciphisa ukucindezeleka futhi kucebile ngethusi. Itiye lesinamoni noma isinamoni esanda kwenziwa emanzini inezinzuzo eziningi ze-antioxidant futhi. Yebo, ungakwazi futhi ukujusa noma yisiphi isithelo noma imifino eluhlaza elungele izinwele - ama-strawberry noma izaqathi ngokwesibonelo - futhi uyiphuze.Ukudla okufanele ukugweme izinwele ezinempilo
Nakuba kukhona ukudla okuthile nemisoco esincoma ukuthi wonke umuntu ayisebenzise ngenxa yempilo yezinwele, kukhona no-no-nos okuthile, okungalimaza kakhulu kunokuhle. Ushukela kanye nama-sweeteners okwenziwa (okumangalisayo, ukumangala!) kuphezulu ohlwini, ikakhulukazi ngoba lokhu kuvimbela ukumuncwa kwamaprotheni, okuyisithako esibaluleke kakhulu empilweni yezinwele. Khetha imithombo yemvelo kashukela esikhundleni - izithelo noma ingilazi yejusi yomoba. Ngenkathi sikhuluma ngale ndaba, ukudla okunesitashi okumhlophe kunemiphumela engemihle efanayo. Ngakho-ke izinkwa ezimhlophe nama-pasta nazo ziphuma efasiteleni. Utshwala bulandela ohlwini. Lokhu kukhipha amanzi emzimbeni wakho, isikhumba kanye nezinwele, okwenza amalokhi akho ome futhi abe brittle. Futhi, kunciphisa amazinga e-zinc emzimbeni wakho, ngakho-ke uzofuna ukukugwema. Usawoti kufanele usetshenziswe ngokusesilinganisweni. Ngezinye izikhathi, asiqondi ukuthi singakanani - kodwa i-sodium eyeqile ixhunyaniswa nokwanda kokulahlekelwa izinwele. Ukudla okunamafutha okufana nokuthosiwe, ama-pakoda namaphophukhoni anecala ikakhulukazi lalokhu (ingasaphathwa eyama-calories eza nawo!), ngakho-ke kungcono kakhulu ukuthi ungawadli. Yeka ukubhema, futhi uthole okungenani amahora ayisishiyagalombili okulala ubuhle.
Ukudla okuzosetshenziswa ngokwezihloko
Nakuba zonke lezi zinyathelo zokudla ziqinisekisa ukuthi izinwele zakho zondliwa kusukela empandeni, akukho bungozi bokwengeza ukudla okumbalwa ngokwesihloko ukuze ubeke umhlwenga wakho. Imayonnaise ingase ingabi muhle okhalweni lwakho, kodwa uma isetshenziswa ezinweleni, isiza ekugcineni ukuhwaqabala nokoma kungasekho. Injalo honey. Khetha izinwele ezifudumele ze-olive noma zamafutha kakhukhunathi kanye ne-scalp massage noma nini lapho kunokwenzeka, ukuze ususe ukoma kwesikhumba. Kuma-tresses acwebezelayo, i-apula cider uviniga ilungele ukugeza kokugcina. Ngemva kokugeza izinwele zakho nge-shampoo, ulungise futhi ugeze izinwele zakho ngamanzi, hlambulula okokugcina ngalesi sithako esiwumlingo ukuze uthole ukukhanya okuthandekayo. Uma izinwele zakho zinamafutha ngokweqile noma zinamafutha, ukuhlikihla i-cornstarch ezimpandeni zakho kusiza ukuxazulula le nkinga. Amaqanda, acebile amaprotheni kanye ne-biotin, asiza lapho esetshenziswa njenge-mask yezinwele futhi ashiye imizuzu engu-15-20. I-yoghurt ne-buttermilk zombili izinketho ezinhle zokulungisa izinwele, ukumisa ukuphuka nokubopha ukulahleka kwezinwele.
Izindlela zokupheka zezinwele ezinempilo
Zama lezi zokupheka ezilula zebhulakufesi, isidlo sasemini nesakusihlwa okungenani kanye ngeviki ukuze uthole izingidi ezinempilo.
I-Hummus namaqanda abilisiwe ku-toast
Izithako: 4 izingcezu ezincane noma 2 ezinkulu zesinkwa sokusanhlamvu okuningi; ½ inkomishi hummus; 4 amaqanda
Indlela:
1) Gcoba isinkwa bese usakaza i-hummus entsha ethelwe ngamafutha omnqumo kucezu ngalunye.
2) Gcoba amaqanda, futhi ngokushesha futhi ngobumnene uhlele phezu kwesinkwa ngasinye (ungasebenzisa amabili ucezu ngalunye uma usebenzisa izingcezu ezinkulu).
3) Fafaza ngamakhambi aqoshwe kahle afana ne-mint nerosemary, nawo anemisoco enenzuzo empilweni yezinwele. Uma amaqanda aphekiwe kunzima ukwenza, ungawabilisa futhi uwaqobe kahle bese uwabeka phezulu.
Isanqante nesobho le-lentil ebomvu
Izithako: 2 tsp imbewu ye-cumin; 2 tbsp amafutha omnqumo noma i-ghee; 600 g izaqathe ezigayiwe; 150 g ama-lentile abomvu; 1 l isitokisi semifino; 120 ml ubisi
Indlela:
1) Epanini elikhulu, ukushisa imbewu ye-cumin umzuzu, bese ususa uhhafu wembewu bese ubeka eceleni.
2) Bese epanini, engeza amafutha, izaqathe egayiwe, udali obomvu, stock nobisi, futhi ulethe ngamathumba. Vumela lokhu kubile ekushiseni okuphansi imizuzu engu-20 noma kuze kube yilapho ama-lentile esevuthwe ngokugcwele.
3) Thela le ngxube embizeni yokucubungula ukudla futhi uyivumele ishweze ize ibe nokuvumelana okubushelelezi okufana nesobho.
4) Gcoba ngodoli weyogathi. Ukuze uthole ukudla okunempilo, le sobho yaseNdiya nayo ihamba kahle uma ihlanganiswe nelayisi.
Isaladi ye-salmon
Izithako: ½ i-salmon ye-fillet; ¼ inkomishi eqoshiwe utamatisi we-cherry; 2 anyanisi obomvu osikiwe; ½ inkomishi yanoma yimiphi imifino oyikhethayo (isipinashi noma i-kale), i-1 tbsp i-dill esanda kuqoshwa; 1 isipuni uviniga balsamic; 1 tbsp amafutha omnqumo; ingcosana ye-pepper; ingcosana kasawoti
Indlela:
1) Grill bese upholisa i-salmon, bese ususa isikhumba namathambo.
2) Sika zibe yizicucu ezincane bese ufaka endishini. Kulokhu, engeza utamatisi, isipinashi/i-kale, u-anyanisi bese uphonsa.
3) Hlanganisa i-dill, uviniga, amafutha omnqumo, usawoti kanye nopelepele bese uphonsa futhi.
4) Faka efrijini ihora uphake.
Imibuzo Evame Ukubuzwa Ngezinwele Ezinempilo
Q
Imaphi amaprotheni alungele izinwele ezinempilo nokujiya?
KUYA Amaprotheni anesakhiwo noma ane-fibrous kudingeka akhelwe izinwele ezinempilo nokujiya. Lokhu kuqiniswa ama-amino acid, atholakala kumaprotheni ezitshalo nasenyameni engenamafutha.
Umuntu ubheka kanjani ukuthi izinwele zidinga amaprotheni?
KUYA Uma unezinwele eziphukayo eziphuka kalula, kuwuphawu olucacile lokuthi izinwele zakho zidinga amaprotheni. Uma kungenjalo zama leli thiphu elilula. Thatha umucu wezinwele, uzimanzise bese uyazelula. Uma izinwele zibuyela emuva, ulungile. Uma izinwele zakho zinwebeka kakhulu bese ziphuka, zidinga amaprotheni.
Ngingakwazi ukukhulisa izinwele ngokudla ama-alimondi?
KUYA Ukudla ama-alimondi acwilisiwe, hhayi lawo aluhlaza, kulungele izinwele, njengoba aqukethe cishe zonke izakhamzimba ezidingwa izinwele zakho - i-fibre, amaprotheni, i-omega 3 fatty acids, uvithamini E, i-zinc ne-calcium. Ukucwilisa ama-alimondi ngobusuku bonke kuvumela ubuthi obukhona ekunambeni ukuba buhlukane namantongomane, futhi kunciphisa okuqukethwe kwe-gluten ku-alimondi.
Ingabe izithasiselo ezitholakala ngaphandle kwekhawunta ziyazuzisa?
KUYA Izithasiselo ezitholakala ngaphandle kwekhawunta zingakusiza ekufuneni kwakho izinwele ezinhle, kodwa azithathi indawo yokudla okunempilo. Ngakho-ke ungacabangi ukuthi ungakwazi ukuyeka ukudla okunomsoco bese uvele ukhiphe iphilisi. Kunalokho, kokubili kudingeka kwenziwe ngokuhlanganyela. Izithasiselo ezifana ne-biotin, amaVithamini D kanye no-A zivamile, kanye nezithako ze-Omega 3 zingasetshenziswa ukuthuthukisa impilo yokuzwa, kodwa thatha kuphela izidakamizwa ezigunyazwe yi-FDA, nalokho futhi, ngaphansi kwencwadi kadokotela kuphela.
Yikuphi ukudla kwe-ayurvedic noma amakhambi alungele izinwele?
KUYA I-Ayurveda incoma ukusetshenziswa kwembewu ye-fenugreek kanye ne-fenugreek, ukwelapha ngokumelene ne-dandruff nokuwa kwezinwele. I-Amala ingesinye isithelo esine-Vitamin C ecebile, esingabizi kakhulu futhi esifinyeleleka kalula kunezinye izithelo ze-citrus, okuthiwa zithuthukisa impilo yezinwele ngokusho kwemibhalo ye-Ayurvedic. Ama-gourds wendawo kanye nezinkathi zonyaka kufanele adliwe ngangokunokwenzeka ekulungiseleleni ukhari. Ukufakwa kwe-Brahmi kanye ne-Triphala, amaqabunga e-moringa kanye nempushana yamaqabunga, amaqabunga e-curry okunye ukudla okufanele ukufake ekudleni kwakho.
Izithombe: Shutterstock
