Mafi kyawun Vitamin 5 don Ci gaban Gashi (+ 3 Sauran Kayan Gina)

Wadatacce

• 1. Vitamin A
• 2. B-Vitamin
• 3. Vitamin C
• 4. Vitamin D
• 5. Vitamin E
• 6. Iron
• 7. Zinc
• 8. Furotin
• Ya Kamata Ku Dauki Takearin Gashi?

Mun haɗa da kayayyakin da muke tsammanin suna da amfani ga masu karatu. Idan ka siya ta hanyoyin yanar gizo a wannan shafin, zamu iya samun ƙaramin kwamiti. Ga tsarinmu.

Idan ka sayi wani abu ta hanyar hanyar haɗi akan wannan shafin, ƙila mu sami ƙaramin kwamiti. Ta yaya wannan yake aiki.

Mutane da yawa suna kallon gashi mai kyan gani kamar alama ce ta lafiya ko kyakkyawa.

Kamar kowane bangare na jikinka, gashi yana bukatar nau'ikan abubuwan gina jiki dan su zama masu lafiya da girma ().

A zahiri, yawancin rashin abinci mai gina jiki suna da alaƙa da asarar gashi.

Duk da yake dalilai irin su shekaru, halittar jini da kuma jijiyoyin suma suna shafar haɓakar gashi, cin abinci mai kyau shine mahimmanci.

A ƙasa akwai bitamin 5 da wasu abubuwan gina jiki guda 3 waɗanda ƙila mahimmanci ga haɓakar gashi.

1. Vitamin A

Duk kwayoyin suna buƙatar bitamin A don ci gaba. Wannan ya hada da gashi, nama mafi saurin girma a jikin mutum.

Vitamin A shima yana taimakawa gland din fata yin wani abu mai maiko wanda ake kira sebum. Sebum yana shayar da fatar kan mutum kuma yana taimakawa kiyaye lafiyar gashi ().

Abincin da ke karancin bitamin A na iya haifar da matsaloli da dama, gami da zubar gashi ().

Duk da yake yana da mahimmanci don samun isasshen bitamin A, da yawa na iya zama haɗari. Karatun ya nuna cewa yawan shan bitamin A shima na iya taimakawa ga zubewar gashi ().

Dankali mai zaki, karas, kabewa, alayyaho da kale duk suna cikin beta-carotene, wanda aka mayar da shi bitamin A.

Hakanan ana iya samun Vitamin A a cikin kayan dabbobi kamar su madara, kwai da yogurt. Man kwayar hanta babban tushe ne mai kyau.

Hakanan zaka iya samun abubuwan bitamin A akan layi.

Gashi yana buƙatar bitamin A don zama mai danshi da girma. Kyakkyawan tushe sun hada da dankalin turawa, karas, alayyafo, Kale da wasu abincin dabbobi.

2. B-Vitamin

Daya daga cikin sanannun bitamin don ci gaban gashi shine B-bitamin da ake kira biotin.

Karatu suna danganta rashi biotin tare da zubewar gashi acikin mutane ().

Kodayake ana amfani da biotin a matsayin madadin maganin asara-gashi, waɗanda suka gaza suna da kyakkyawan sakamako.

Koyaya, rashi yana da wuya saboda yana faruwa ne ta hanyar ɗumbin abinci.

Har ila yau, akwai rashin bayanai game da ko biotin yana da tasiri don ci gaban gashi a cikin mutane masu lafiya.

Sauran bitamin na B suna taimakawa ƙirƙirar jajayen ƙwayoyin jini, waɗanda ke ɗaukar iskar oxygen da abubuwan gina jiki zuwa ga fatar kai da jijiyoyin gashi. Wadannan matakai suna da mahimmanci ga ci gaban gashi.

Kuna iya samun bitamin na B daga yawancin abinci, gami da hatsi, almon, nama, kifi, abincin teku da duhu, ganye mai ganye.

Bugu da ƙari, abincin dabbobi sune kawai ingantattun hanyoyin bitamin B12. Don haka idan kuna bin cin ganyayyaki ko cin ganyayyaki, kuyi la'akari da ɗaukar ƙarin.

Zaka iya samun B-bitamin akan layi.

B-bitamin na taimakawa daukar iskar oxygen da abubuwan gina jiki zuwa ga fatar kan ka, wanda ke taimakawa ci gaban gashi. Cikakken hatsi, nama, abincin teku da duhu, ganyen ganye dukkansu ingantattun hanyoyin samun bitamin B ne.

3. Vitamin C

Lalacewa mai saurin lalacewa na iya toshe girma kuma ya sa gashinku yayi tsufa.

Vitamin C yana da antioxidant mai ƙarfi wanda ke taimakawa kariya daga gajiya mai kumburi wanda ƙwayoyin cuta suka haifar ().

Kari akan haka, jikinku yana bukatar bitamin C don samar da wani furotin da aka sani da collagen - wani muhimmin bangare na tsarin gashi.

Vitamin C shima yana taimakawa jikinka yakar ƙarfe, ma'adinai mai mahimmanci don ci gaban gashi.

Strawberries, barkono, guavas da kuma citrus 'ya'yan itace duk ingantattun hanyoyin bitamin C.

Ana buƙatar Vitamin C don yin collagen kuma zai iya taimakawa hana gashi daga tsufa. Kyakkyawan tushe sun haɗa da barkono, 'ya'yan itacen citrus da strawberries.

4. Vitamin D

Levelsananan matakan bitamin D suna da alaƙa da alopecia, kalmar fasaha don asarar gashi ().

Bincike ya kuma nuna cewa bitamin D na iya taimaka wajan kirkirar sabbin abubuwa - kananan pores a cikin fatar kan mutum inda sabon gashi zai iya girma (8).

Ana tsammanin Vitamin D yana taka rawa a cikin samar da gashi, amma yawancin bincike suna mai da hankali ne ga masu karɓar bitamin D. Ba a san ainihin rawar bitamin D cikin haɓakar gashi ba.

Wannan ya ce, yawancin mutane ba su samun isasshen bitamin D kuma har yanzu yana iya zama kyakkyawan ra'ayi don ƙara yawan abincin ku.

Jikin ku yana samar da bitamin D ta hanyar hulɗa kai tsaye da hasken rana. Kyakkyawan tushen abinci mai gina jiki na bitamin D sun haɗa da kifi mai mai, mai ƙwarin hanta, wasu namomin kaza da abinci masu ƙarfi.

Ana samun kari na Vitamin D akan layi.

Ba a fahimci ainihin rawar Vitamin D a cikin haɓakar gashi ba, amma wani nau'i na asarar gashi yana da nasaba da rashi. Kuna iya ƙara matakan bitamin D ta hanyar fitowar rana ko ta cin wasu abinci.

5. Vitamin E

Hakazalika da bitamin C, bitamin E antioxidant ne wanda zai iya hana damuwa mai sanya ƙwayoyin cuta.

A cikin binciken daya, mutanen da ke fama da asarar gashi sun sami karuwar 34.5% a cikin haɓakar gashi bayan sunada bitamin E na tsawon watanni 8 ().

Placeungiyar placebo tana da haɓaka 0.1% kawai ().

'Ya'yan sunflower, almond, alayyaho da avocados dukkansu ingantattun hanyoyin samun bitamin E ne.

Vitamin E yana taimakawa hana danniya da karfin gashi. Kyakkyawan tushen abinci sun haɗa da tsaba iri-iri, almond, alayyafo da avocados.

6. Iron

Ironarfe yana taimaka wa jajayen ƙwayoyin jini ɗauke da iskar oxygen cikin ƙwayoyinku. Wannan ya sanya shi mahimmin ma'adinai don yawancin ayyukan jiki, gami da haɓakar gashi.

Rashin ƙarfe, wanda ke haifar da ƙarancin jini, shine babban abin da ke haifar da zubewar gashi. Yana da mahimmanci a cikin mata (,,,).

Abincin da ke dauke da baƙin ƙarfe ya haɗa da kumbuna, kawa, ƙwai, jan nama, alayyafo da kuma kayan lambu.

Ana samun kariyar ƙarfe akan layi.

Rashin ƙarfe shine babban abin dake haifar da zubewar gashi, musamman ma ga mata. Mafi kyaun tushen ƙarfe sun haɗa da kumburi, kawa, ƙwai, jan nama, alayyafo da kuma kayan lambu.

7. Zinc

Zinc yana taka muhimmiyar rawa a cikin haɓakar nama da gyara. Hakanan yana taimakawa kiyaye glandon mai a kusa da follicles yana aiki yadda yakamata.

Rashin gashi wata alama ce ta gama gari ta rashin zinc (,).

Karatun yana nuna sinadarin zinc yana rage zubewar gashi sakamakon karancin zinc (,).

Koyaya, akwai wasu rahotanni masu ban mamaki waɗanda ke ƙara yawan kwayoyi kuma na iya taimakawa ga zubar gashi.

Saboda wannan, yana iya zama mafi kyau don samun zinc ɗin ku daga dukkan abinci. Abincin da ke dauke da sinadarin zinc sun hada da kawa, naman shanu, alayyafo, kwayar alkama, 'ya'yan kabewa da kuma kayan lambu.

Zinc din ma'adinai na iya inganta ci gaban gashi a cikin mutanen da suke da nakasu a ciki. Kyakkyawan tushe sun hada da kawa, naman shanu da 'ya'yan kabewa.

8. Furotin

Gashi anyi kusan duka na furotin. Amfani da isasshe yana da mahimmanci ga ci gaban gashi.

Nazarin dabba ya nuna cewa rashi furotin na iya rage haɓakar gashi har ma da haifar da asarar gashi (,,).

Koyaya, ainihin ƙarancin furotin ba kasafai yake faruwa ba a ƙasashen yamma.

Cin isasshen furotin yana da mahimmanci ga ci gaban gashi, kodayake ba a cika samun isasshen furotin a ƙasashen Yammacin kwanakin nan ba.

Ya Kamata Ku Dauki Takearin Gashi?

Abinci shine mafi kyawun tushen bitamin da kuke buƙata don haɓakar gashi.

Koyaya, idan kun kasa samun wadataccen abincinku, kari na iya zama taimako.

Dangane da bincike, kari yana aiki mafi kyau ga mutanen da suka riga sun gaza ().

Bugu da ƙari kuma, yawancin ƙwayoyin bitamin da ma'adinai na iya zama cutarwa idan ba ku da rauni. Don haka yi aiki tare da likita don sanin ko kuna da rashi ko a'a.

A ƙarshen rana, hanya mafi kyau don samun waɗannan abubuwan gina jiki ita ce ta cin daidaitaccen, ƙoshin abincin gaske wanda ya haɗa da yalwar abinci mai gina jiki.