Lihlahisoa tsa bophelo bo botle ba pelo

Melao ea phepo e nepahetseng e tla thusa ho matlafatsa bophelo bo botle ba pelo le methapo ea mali

Maloetse a pelo le methapo e ntse e le sesosa se ka sehloohong sa lefu linaheng tse ngata tsa lefats'e, ho kenyeletsoa le Russia. Letsatsi le leng le le leng bohle re etsa khetho: ho etsa botle kapa ho senya lipelo tsa rona. Letsatsi le leng le le leng re ka mo thusa ka ho khetha bonyane ho tsamaea hanyane holim'a bese, litholoana tse butsoitseng holim'a sengoathoana sa kuku. Ka tlase lethathamo la lijo tse phetseng hantle tse ntlafatsang ts'ebetso ea pelo.

Li-vithamine ho matlafatsa pelo

E 'ngoe ea lisebelisoa tsa bohlokoa li-superfoods ke li-antioxidants. Li-vithamine A, C, D, E li na le thepa ea antioxidant, hammoho le liminerale tse fapaneng le li-phytonutrients tse kang carotenoids le polyphenols tse fumanehang meroho le litholoana.

Lijo tse 10 tsa bohlokoahali bakeng sa pelo

Joale ke li fe, lijo tsa bohlokoa ka ho fetisisa bakeng sa ho matlafatsa pelo le methapo ea mali?

1. Li-blueberries

Li-blueberries li na le li-antioxidants tse matla tse bitsoang polyphenols. Li sireletsa methapo ea mali tšenyo e bakiloeng ke ho ruruha. Li-anthocyanins li thusa ho thibela khatello e phahameng ea mali.

2. Oli ea mohloaare

Mafura a monounsaturated, a nang le oli ea meroho, ho kenyeletsoa le oli ea mohloaare e sa tsoakoang (moroetsana e mong), Sireletsa pelo le methapo ea pelo

3. Nuts

Lialmonde, walnuts le macadamia li tletse livithamine, liminerale, liprotheine le mafura a phetseng hantle. Mafura ana a phahamisa boemo ba k'holeseterole e ntle, 'me k'holeseterole e "mpe" e tlosoa methapong ea mali ho ea sebeteng, moo e senyehang. Linate li boetse li na le vithamine E, e sireletsang lisele tsa vascular tse senyehileng ke li-radicals tsa mahala.

4. Litlhapi tse mafura tse fumanoang metsing a batang

Lijo tse nang le thuso bakeng sa pelo le methapo ea mali: salmon, mackerel, anchovies, herring, trout, sardines li na le omega-3 fatty acids e ngata. Li sireletsa pelo, li theola k'holeseterole le khatello ea mali, li fokotsa ho ruruha, 'me li liehisa ho thehoa ha plaque methapong.

5. Meroho e makhasi a botala bo lefifi

Kale, spinach le meroho e meng e lefifi e na le carotenoids, folic acid, magnesium, potasiamo le calcium. Li-electrolyte li tiisa khatello e phahameng ea mali, li-carotenoid le limatlafatsi tse ling li sireletsa marako a methapo ea mali ho tsoa tšenyo ea oxidative, 'me folate e thusa ho theola maemo a homocysteine, a ka senyang methapo ea pelo.

6. Chokoleti e lefifi

Epicatechin e cocoa e eketsa mokelikeli oa nitric oxide, motsoako oa bohlokoa bakeng sa bophelo bo botle ba methapo ea mali, hape e thusa ho laola khatello ea mali. Khetha chokolete e lefifi feela e nang le cocoa ea bonyane 70%.

7. Avocado

Li-avocado, tse ruileng ka mafura a monounsaturated a nang le bophelo bo botle ba pelo le vithamine E, li tsoela pele lethathamong la lijo tse phetseng hantle tse amang pelo. E kenye ka salate ho eketsa ho monya ha carotenoids (tse kang spinach, tamati, lihoete, pelepele), tse sireletsang pelo.

8. Chia le peo ea folaxe

Ba ruile omega-3 fatty acids, alpha-linolenic acid, liminerale, fiber e qhibilihang le e sa qhibiliheng.

9. Konofolo

Ka ho thibela ho thijoa ha methapo ea mali, konofolo e liehisa kholo ea atherosclerosis mme e theola khatello ea mali. 'Me li-antioxidants tse ngata tsa tlhaho li thusa ho sireletsa pelo le methapo ea mali.

10. tamati

Litamati li na le carotenoids le antioxidant lycopene e matla. E theola khatello ea mali le maemo a mabe a k'holeseterole, ka tsela eo e sireletsa pelo le methapo ea mali.

Lijo tse phahameng ka ho fetisisa tse kotsi bakeng sa pelo

Bakeng sa bophelo bo botle le bophelo bo botle, ho bohlokoa ho leka ho ja lijo tse thehiloeng limela tse nang le li-antioxidants. Ka nako e ts'oanang, ho hlokahala hore ho fokotsoe ts'ebeliso ea likhalori tse "se nang letho" tse bakang mafu. Ehlile, ka linako tse ling u ka itšepa, u hloka feela ho tseba hore na u emise neng. U se u ntse u tseba hore na ke lijo life tse loketseng pelo, empa lijo tse bakang ho ruruha 'meleng.

1. Tsoekere e eketsehileng

Tsoekere e ekelitsoeng (ka mohlala, lijong tse entsoeng ka indasteri) e hlohlelletsa ho lokolloa ha li-cytokine tse chesang.

2. Li-carbohydrate tse hloekisitsoeng

Phofo e hloekisitsoeng e tšoeu, raese e tšoeu le lijo tse phehiloeng li na le phello e mpe ka potlako ho tsoekere ea mali 'me li tsejoa ka liphello tsa tsona tsa ho ruruha. Leka ho khetha lik'habohaedreite tsa lijo-thollo tse sa sebetsoang le lijo tse nkiloeng (bohobe, pasta, joalo-joalo) - buckwheat, amaranth, nyalothe, teff, oats, poone, quinoa, spelled.

3. Transgender

Li fumanoa lijong tse potlakileng le lijong tse halikiloeng le tse besitsoeng joalo ka liphaphatha, li-cookie, li-donuts, li-snacks, li-crackers, li-chips le majarine a mang. Phuputso e bonts'itse hore ts'ebeliso ea mafura a trans e amahanngoa le maemo a phahameng a li-biomarker tse ruruhang maling.

4. Monosodium glutamate - tatso e ntlafatsang

Monosodium glutamate e kenya letsoho kholisong e kholo ea ho ruruha, botenya bo akaretsang le lefu la tsoekere la mofuta oa II. Ntle le moo, e baka ho ruruha ha sebete le steatohepatitis e seng joala.

5. Litlhoko tsa phepo

Tsena li kenyelletsa lijo tsohle tseo e seng tsa tlhaho tse kenyellelitsoeng lijong ho eketsa bophelo ba sethala, ho fokotsa litšenyehelo le ho fetola tatso ea tlhaho. Mohlala, lintho tse bolokang, tse tsoekere tsa maiketsetso, mebala le litlolo.

6. Joala bo feteletseng

Lino tse fokolang tsa joala - ho fihlela lino tse 7 tse tloaelehileng ka beke - li ka ba tsa tsoela 'mele molemo, ho latela lithuto tse' maloa, empa ho feta tekanyetso ena ho eketsa matšoao a ho ruruha.

Litlhahiso tse akaretsang tsa ho ntlafatsa tšebetso ea methapo ea pelo

Liphuputso tse fapaneng li bonts'a hore ho tsamaea lihora tse 1-2 feela ka beke (ke hore, metsotso e 15-20 ka letsatsi) ho fokotsa menyetla ea lefu la pelo, stroke kapa lefu la tsoekere, mme ho fokotsa menyetla ea lefu la pele ho nako.

Ho na le tsela e le 'ngoe feela ea ho felisa ho ruruha - ho ja lijo "ka sebopeho sa tlhaho". Fana ka khetho ea lik'habohaedreite tse rarahaneng (joalo ka litholoana le meroho e mecha). Fokotsa ho noa oli ea omega-6 le lijo tse phehiloeng tse phehiloeng le bona. Hopola hore o hloka lijo le livithamini ho boloka tsamaiso ea pelo ea hau e phela hantle.