Mafi kyawun Abinci don Hairarfafa Gashi

Wadatacce

• 1. Amfani da kifi da iri
• 2. Takeauki ƙarin bitamin A
• 3. Hada ‘ya’yan itacen citta a cikin abinci
• 4. Yawaita amfani da goro
• 5. Amfani da abinci mai arzikin ma'adinai
• 6. Haɗa nama a cikin abinci
• 3-menu na lafiya gashi
• Recipes don ƙarfafa gashi
• 1. Vitamin daga gwanda da hatsi
• 2. Chocolate mousse tare da avocado

Abinci don ƙarfafa gashi yawanci abinci ne masu wadataccen furotin, kamar su kifi, ƙwai, nama, gelatin, madara da abubuwan ƙyama saboda sunadarai sun ƙunshi amino acid, kamar keratin, wanda ke kiyayewa da ƙarfafa igiyoyin gashi, hanawa da kuma magance asarar gashi.

Duk da haka, yana da mahimmanci a sha wasu bitamin da ma'adanai kamar su tutiya, ƙarfe, omega 3 ko biotin, waɗanda suke da mahimmanci don ci gaban gashi, wanda shine dalilin da ya sa yake da mahimmanci koyaushe a kiyaye daidaitaccen abinci.

Dole ne a kiyaye wannan abincin na aƙalla watanni 3 don ba da damar gashi ya ƙarfafa, duk da haka, idan, duk da haka, raunin gashi ya kasance, yana da mahimmanci a tuntuɓi likitan fata ko babban likita don tantance ko yana iya zama alamar kowane matsala, kamar su anemia ko hypothyroidism, misali.

Wasu shawarwari don karfafa gashi, hana asarar gashi da kiyaye lafiyar gashi sune:

1. Amfani da kifi da iri

Don kiyaye lafiyayyen gashi da hana zubar gashi, yana da muhimmanci a ci abinci mai wadataccen omega 3 kamar su kifin kifi, sardines, herring, tuna, chia da flaxseed seed, da kwayoyi, flaxseed ko mai canola.

Abincin da ke cike da omega 3 yana da ƙin kumburi kuma wasu nazarin suna nuna cewa suna iya amfanuwa da alopecia, yanayin da saurin gashi da sauri ke faruwa.

2. Takeauki ƙarin bitamin A

Amfani da abinci kamar karas, tumatir, kankana, gwanda, barkono, gwoza ko alayyaho yana da mahimmanci ga ci gaban gashi saboda ƙoshin bitamin A. Furthermoreari ga haka, kasancewar wannan bitamin yana da ƙarfin kashe ƙwayoyin cuta, yana kula da rijiyoyin gashi, yana gujewa lalacewar ta hanyar masu tsattsauran ra'ayi, wanda zai kawo ƙarshen raunin wayoyi.

A cikin mutanen da ke da alopecia, an gano ƙananan matakan beta-carotenes, waɗanda sune ainihin bitamin A, wanda shine dalilin da ya sa likita na iya ba da shawarar ƙarin abinci tare da wannan bitamin. Koyaya, wannan ƙarin yakamata ya kasance jagorar ƙwararren masanin kiwon lafiya, saboda ƙananan allurai na iya zama mai guba ga gashi, haifar da asarar gashi.

3. Hada ‘ya’yan itacen citta a cikin abinci

Cin abinci mai wadataccen bitamin C, kamar lemu, tangerine, abarba, strawberry, kiwi ko lemun tsami, ya zama dole don samar da collagen, sunadarin dake samar da wani muhimmin bangare na tsarin igiyar gashi.

Bugu da kari, bitamin C wani sinadarin antioxidant ne mai karfi kuma yana taimakawa jiki samun narkar da ƙarfe daga abinci, wanda ke da mahimmanci don ci gaban gashi.

4. Yawaita amfani da goro

Abinci kamar su gyada, gyada, almond, oat, goro ko cashews suna da wadataccen biotin, bitamin B mai hadadden abu mai mahimmanci ga ci gaban follicle follicle, yana hana ci gaban baldness.

5. Amfani da abinci mai arzikin ma'adinai

Ciki har da wake, ƙwai, gwoza ko hanta a cikin abinci, misali, yana ba da adadin ƙarfe da ake buƙata don lafiyar gashi. Akasin haka, rashin aikin nasa yana da alaƙa da faɗuwa, kamar yadda baƙin ƙarfe ke taimakawa a cikin oxygenation na fatar kan mutum. Duba jerin wasu kayan abinci masu wadataccen ƙarfe.

Wani mahimmin ma'adinai shine zinc, wanda ke taka muhimmiyar rawa wajen haɓaka gashi, haɓakawa da gyarawa. Rashin sa na iya sa gashi ya zama siriri, mai laushi da mara laushi. Bugu da kari, yana da mahimmanci a kara yawan abincin da ke dauke da sinadarin silikon, tunda wannan wani ma'adinai ne wanda ke hade da sinadarin collagen don kara lafiyar fiber gashi. Wasu abinci masu wadataccen zinc da silicon sune 'ya'yan itacen da aka bushe, kamar su almond, gyada ko kwaya Pará.

6. Haɗa nama a cikin abinci

Nama, duka fari da ja, ban da ƙunshi mai yawa na sunadarai da amino acid, waɗanda suke da mahimmanci ga gashi, kuma suna ba da sinadarin collagen, wanda yake da matukar mahimmanci ga tsari, ƙarfi da laushi na gashi.

Hakanan za'a iya amfani da sinadarin "Collagen" ta hanyar karin kayan abinci na yau da kullun, a yanayin kawunansu, a ƙarƙashin jagorancin likita ko masaniyar abinci. Bincika yadda ake shan abubuwan haɗin collagen.

3-menu na lafiya gashi

Wannan menu ya zama misali don abincin kwana 3 mai wadataccen abinci wanda ke taimakawa don samun ƙarfi da lafiya gashi:

Recipes don ƙarfafa gashi

Wasu girke-girke waɗanda ke ƙunshe da dukkan muhimman abubuwan gina jiki don ƙarfafa gashi kuma ana iya yin su a gida sune:

1. Vitamin daga gwanda da hatsi

Wannan bitamin babbar hanya ce ta cinye dukkan abubuwan gina jiki da ake kira sunadarai, omega 3, zinc da kuma bitamin A wanda ke taimakawa ƙarfafa gashi, yana mai da rauni da haske.

Sinadaran

• 200 ml na narkar da gelatin
• 25 g na oat bran
• 100 g na avocado
• 150 g na gwanda
• 1 yogurt mai bayyana
• 1 Goro na Brazil

Yanayin shiri

Sanya dukkan kayan hadin a blender ka hade su sosai. Sha wannan bitamin din a kalla sau daya a mako.

Don ƙarin koyo game da wannan bitamin, kalli bidiyon:

A cikin wannan bitamin, babu abinci mai wadataccen ƙarfe saboda yogurt yana rage karɓar ƙarfe. Don haka, don kada gashi ya faɗi kuma ya zama mai ƙarfi, ya kamata a sha baƙin ƙarfe a cikin manyan abincin, kuma idan asalin ƙarfe na asalin kayan lambu ne, kamar su wake ko wake, to asalin bitamin C shi ma ya kamata a sha. kamar lemu ko barkono. Ara koyo a: Abincin da ke cike da baƙin ƙarfe.

2. Chocolate mousse tare da avocado

Wannan kyakkyawan zaɓi ne don cinyewa azaman kayan zaki ko abun ciye ciye da rana, kasancewa mai wadatar ƙwayoyin antioxidants wanda ke taimakawa ƙarfafa gashi, gami da kiyaye fata matasa da lafiya.

Sinadaran

• 1 matsakaiciyar avocado;
• 2 tablespoons na koko foda;
• 1 tablespoon na kwakwa da man fetur;
• Cokali 3 na zuma.

Yanayin shiri

Duka dukkan abubuwanda ke cikin blender har sai kun sami daidaituwar kirim. Yayi kusan sau 5.