Yanzu za ku iya gaskata cewa lafiyayyen gashi ya samo asali ne daga shamfu da kuke amfani da su, yawan adadin gashin da kuke sha'awar, da sauran kayayyakin da kuke shafa a kai. Duk da yake waɗannan suna taimakawa, a zahiri, lafiyayyen gashi sakamako ne na salon rayuwar ku da lafiyar gaba ɗaya, tare da abinci mai gina jiki shine babban abin gudummawa! Babu musun cewa kwayoyin halitta suna taka rawa sosai a lafiyar gashin ku da yanayin ku, kamar yadda damuwa ke faruwa. Koyaya, tare da ingantaccen abinci mai dacewa, zaku iya magance waɗannan ƙarancin, kuma ku sami gashin ku yana haskakawa, kauri da ƙyalli ta halitta. Don yin haka, bari mu fara fahimtar kimiyyar abinci mai gina jiki.
daya. Abincin da za a ci don lafiya gashi
biyu. Muhimman abubuwan gina jiki don lafiya gashi
3. Abincin da za a guje wa gashi mai lafiya
Hudu. Abincin da za a shafa a kai
5. Recipes don lafiya gashi
6. FAQs akan Gashi Lafiya
7. Wane furotin ne ke da kyau ga lafiyayyen gashi da kauri?
8. Ta yaya mutum zai bincika idan gashi yana buƙatar furotin?
9. Zan iya samun kauri gashi ta cin almond?
10. Shin abubuwan kari na kan-da-counter suna da amfani?
goma sha daya. Wadanne abinci na ayurvedic ko ganyaye suke da kyau ga gashi?
Abincin da za a ci don lafiya gashi
Lafiyar gashi yana da alaƙa da abin da ke ƙarƙashin fatar kai, kodayake a ƙarshe yana nuna abin da ke sama! Sashin ‘rayuwa’ na gashi yana zaune a cikin ɗigon ruwa, kuma kamar sauran gaɓoɓin, yana samun abinci mai gina jiki daga abinci da magudanar jini. Don haka idan kun sami kanku da ƙarancin abinci mai gina jiki, za ku ga gashinku nan take ya zama mara kyau, maras kyau da sirara. Ba abin mamaki ba, cewa mata masu juna biyu, mutanen da ke da PCOS, sababbin iyaye mata, masu ciwon thyroid da rashin daidaituwa na hormonal, duk suna fama da asarar gashi da lalacewa a cikin gashin gashi. Cin abinci mai haɗari da anorexia kuma na iya haifar da wannan. Don haka menene ainihin abin da kuke buƙatar ci, don tabbatar da cewa jikin ku ya sami duk mahimman abubuwan gina jiki don lafiyar gashi?
Muhimman abubuwan gina jiki don lafiya gashi
1) Protein
Protein shine tubalin ginin lafiyayyen gashi. Gashin kansa yana kunshe da sunadaran da ake kira keratin, kuma ana son cire shi tare da salon yau da kullun, gurɓatawa da damuwa. Babu hanyoyi guda biyu game da wannan, dole ne ku ƙara yawan furotin a cikin abincin ku, don tabbatar da cewa gashin ku yana samun rabon TLC. Me yasa furotin ke da mahimmanci haka? Domin a zahiri yana da mahimmanci a haɗa kowane yanki na gashi! Don haka idan kuna samun isasshen adadin wannan a cikin abincinku, mai yiwuwa za ku kasance masu fama da rauni, raƙuman gashi da ratsi. Wadannan na iya haifar da asarar launin gashi da kuma yin furfura da wuri shima. Cin abinci mai arziki a cikin kiwo - cuku gida, sauran cukuwan da ba a sarrafa su ba, ghee, yogurt - da ƙwai, kaji, legumes, lentil, koren wake da ƙarancin waken soya, zai tabbatar da samun isasshen adadin furotin don kiyaye keratin ɗin ku. matakan da ba daidai ba kuma gashin ku a cikin siffar jirgin ruwa.
2) Omega 3 fatty acid
Omega 3 fatty acids suna da mahimmanci don kiyaye gashin kai da gashin gashi daga bushewa, rage kumburi (wanda shine babban dalilin zubar da gashi) da kuma inganta ci gaban gashi. Bakin fata na maza da asarar gashi a cikin mata galibi ana danganta su da juriya na insulin, wanda hakan ke haifar da ƙarancin Omega 3. Don haka wane abinci ya kamata ku ci don tabbatar da hakan bai faru ba? Gwada salmon - yana daya daga cikin mafi kyawun tushe. Sauran kifaye kamar mackerel da sardines suma babban zaɓi ne. Baya ga lafiyar gashi, Omega 3 fatty acids shima yana taimakawa wajen karfafa hadin gwiwa, kashi da kuma karfafa fatar jikin ku. Masu cin ganyayyaki, za ku iya samun adadin ku na yau da kullun na Omega 3 daga avocado, flaxseeds, man zaitun da goro, waɗanda wasu daga cikin mafi kyawun tushen wannan sinadari.
3) Vitamins
Bitamin su ne tushen rayuwar abincin jikin ku, da kuma gashin ku. Ana buƙatar amfani da bitamin C don rage radicals masu kyauta da kuma kula da matakan collagen a cikin gashin gashi, don tabbatar da cewa gashi ya kasance ba tare da karyewa ba. Har ila yau, maganin antioxidant ne kuma yana kare ƙwayoyin da ake samu a cikin fatar kan mutum. Ku ci taimako mai karimci na 'ya'yan itatuwa kamar guavas, strawberries, kiwis da lemu.Vitamin A, wanda ke fitowa daga beta carotene, yana taimakawa wajen kula da kube mai kariya a kusa da follicles gashi, da kuma samar da sebum wanda ke hana gashin kai daga bushewa. Dankali, karas, kabewa da ganyayen ganye abinci ne mai wadatar Vitamin A. Hanta dabba wani babban tushen wannan muhimmin sinadari ne.
Yayin da muke ciki, ba za mu iya manta da bitamin B - watakila mafi mahimmanci ga lafiyar gashi da fata! Vitamins B1 (thiamin), B2 (riboflavin) da B5 (pantothenic acid) suna da kyau ga sassaucin gashi, ƙarfi da lafiya gabaɗaya. Biotin ko Vitamin B7 yana da mahimmanci musamman don haɓaka gashi, yayin da ƙarancin folic acid zai iya haifar da launin toka da wuri. Duk da yake yawancin samfuran gashi kamar shampoos da conditioners suna da'awar cewa suna da biotin, babu wata cikakkiyar shaida da ke nuna cewa waɗannan za su iya shiga cikin gashi, don haka kuna buƙatar sha. Don adadin bitamin B, ku ci ƙwai (kada ku bar yolks - a nan ne yawancin abincin da ake samu), wake, kifi daban-daban, hatsi, yoghurt da kaza da turkey kyauta.
A ƙarshe, kar a bar bitamin E, wanda ke kiyaye membranes tantanin halitta kuma yana kare kariya daga tsufa. Almonds da man zaitun na daga cikin abincin da ake bukatar ci domin kiyaye matakan Vitamin E. Idan ba za ku iya cika buƙatun bitamin yau da kullun ba, yana da kyau ku sami kanku wasu abubuwan bitamin bayan tuntuɓar likitan ku.
4) Zinc da selenium
Zinc da selenium biyu ne da ba a kula da su ba, amma suna da matukar muhimmanci ga lafiyar gashi. Waɗannan ma'adanai suna haɓaka haɓakar gashi, kuma suna tabbatar da cewa an kiyaye lafiyar gashin kai. Zinc yana da mahimmanci don daidaita yanayin hormones, da kuma samar da RNA da DNA, wanda hakan ke shafar gashin gashi da kauri. Selenium wani sinadari ne wanda ke ba da kariya ga kyallen fata daga oxidation. Rashin isashen isa bai kai girman girman gashi ba! Kawa tushen tutiya ne mai ban mamaki, haka nan shrimps, mussels, naman sa, hatsi masu ƙarfi kamar hatsi, wake da ƙwai. Ana samun Selenium a cikin namomin kaza, tsaba sunflower, kwayoyi na Brazil, shinkafa launin ruwan kasa, hatsin hatsi gaba daya da kagu.
5) Iron da siliki
Iron da silica suna da mahimmanci ga gashi, ƙusa da lafiyar fata. Jiki yana buƙatar aƙalla MG 18 na ƙarfe a rana don tabbatar da haɓakar gashi da ƙarfi. Silica a gefe guda, yana da mahimmanci don shayar da bitamin da kuke cinye. Don haka ko da kuna cin abinci mai yawa mai kyau, amma ba ku sami abin da ake buƙata na silica na yau da kullun ba, yana da ɗan ƙaramin tasiri. Abincin da ke da silica ya haɗa da sprouts na wake, cucumbers da barkono barkono. Iron a gefe guda, ana iya samuwa a cikin abinci kamar tofu, ganye (e, suna da mahimmanci ga gashi!) Da kuma flaxseeds.
6) Ruwan halitta da ruwan 'ya'yan itace
Yayin da kuke ciki, kar ku manta da ƙara ruwa a cikin abincin ku. Wannan yana sa jiki ya sami ruwa. Ruwan kwakwa ya ƙunshi electrolytes, waɗanda ke taimakawa motsa abubuwan gina jiki zuwa dukkan ƙwayoyin jikinmu, gami da ƙwayoyin follicle na gashi. Shan cokali daya na man kwakwa mai sanyi a kullum yana da fa'idar Vitamin E da K ga lafiyar fatar kai. Ruwan 'ya'yan itacen kokwamba da aka matse sabo yana da wadata a cikin flavanoids, antioxidants da beta carotene, wanda ke ba da kariya ga follicles gashi. Kiwi smoothie yana da kyau don haɓaka garkuwar gashi da rage faɗuwar gashi. Shan coriander da aka yi sabo da shi ko shayi/jiko yana hana karancin ƙarfe, yana kawar da guba daga magudanar jini, yana rage damuwa kuma yana da wadatar jan ƙarfe. shayin Cinnamon ko kirfa da aka yi sabo a cikin ruwa yana da fa'idodin antioxidant da yawa kuma. Tabbas, zaku iya yin ruwan 'ya'yan itace ko ɗanyen veggie mai kyau ga gashi - strawberries ko karas alal misali - kuma ku sha.Abincin da za a guje wa gashi mai lafiya
Duk da yake akwai wasu abinci da abubuwan gina jiki waɗanda muke ba da shawarar kowa ya cinye don lafiyar gashi, akwai kuma wasu marasa-no, waɗanda zasu iya yin illa fiye da kyau. Sugar da kayan zaki na wucin gadi (mamaki, mamaki!) A saman jerin, musamman saboda waɗannan suna hana ƙwayar furotin, wanda shine babban mahimmanci ga lafiyar gashi. Zaɓi tushen asali na sukari maimakon - 'ya'yan itatuwa ko ma gilashin ruwan rake. Yayin da muke kan batun, abincin sitaci fari yana da illa iri ɗaya. Don haka farin biredi da taliya ma daga taga. Barasa yana gaba a jerin. Wannan yana lalata jikin ku, fata da gashin ku, yana sa mukullin ku ya bushe kuma ya karye. Har ila yau, yana rage matakan zinc a jikin ku, don haka kuna so ku kawar da shi. Gishiri yana buƙatar cinyewa cikin matsakaici kuma. Wani lokaci, ba mu gane nawa muke da shi ba - amma yawancin sodium yana da alaƙa da ƙara yawan asarar gashi. Abincin mai maiko kamar fries, pakodas da popcorn suna da laifi musamman ga wannan (ba tare da ambaton adadin kuzari da suka zo da su ba!), Don haka ya fi kyau kada ku ci su. Yanke shan taba, kuma samun aƙalla awanni takwas na barci kyakkyawa.
hotuna masu ban dariya na karnuka
Abincin da za a shafa a kai
Duk da yake duk waɗannan matakan rage cin abinci suna tabbatar da cewa gashin ku yana ciyar da shi daga tushen, babu wani lahani da ƙara wasu abinci a saman don daidaita ma'aunin ku. Mayonnaise ba zai yi kyau ga layin ku ba, amma idan an shafa shi a gashi, yana taimakawa wajen kiyaye bushewa da bushewa. Da zuma. Zaɓi gashin zaitun mai dumi ko man kwakwa da tausa a fatar kai a duk lokacin da zai yiwu, don cire bushewar kai. Don ƙwanƙwasa mai sheki, apple cider vinegar yana da kyau don wankewa ta ƙarshe. Bayan kin wanke gashin ku da ruwa, sai ki wanke gashin ki da ruwa, sai ki wanke shi da wannan sinadari na sihiri don kyalli. Idan gashinka yana da kiba sosai ko mai, shafa masara a cikin saiwoyinka yana taimakawa wajen magance wannan matsalar. Qwai, mai arziki a cikin furotin da biotin, suna taimakawa lokacin da aka yi amfani da shi azaman abin rufe fuska kuma ya bar minti 15-20. Yoghurt da madarar man shanu duka manyan zaɓuɓɓuka ne don gyara gashi, dakatar da karyewa da kama asarar gashi.
Recipes don lafiya gashi
Gwada waɗannan girke-girke masu sauƙi na karin kumallo, abincin rana da abincin dare aƙalla sau ɗaya a mako don makullai lafiya.
Hummus da ƙwai da aka farauta akan gurasa
Sinadaran: 4 ƙananan ko 2 babban yanka na gurasar hatsi mai yawa; & frac12; kofin humus; 4 qwai
Hanya:
1) Sai ki gasa biredi sannan a zuba sabon hummus wanda aka diga da man zaitun akan kowane yankan.
2) Ki kwashe ƙwai, kuma nan da nan kuma a hankali shirya a kan kowane yanki na gurasa (zaku iya amfani da guda biyu a kowane yanki idan kuna amfani da manyan yanka).
yadda ake rage farar gashi a matashi a dabi'ance
3) A rika yayyafa ganyen da aka yanka kamar su Mint da Rosemary, wadanda suma suna da sinadarai masu amfani ga lafiyar gashi. Idan ƙwayayen da aka yi farauta suna da wuyar yin ƙwai, za a iya tafasa ƙwayayen da kyau a yanka su a kai a kai.
Karas da miyar miyar ja
Sinadaran: 2 tsp cumin tsaba; 2 tbsp man zaitun ko ghee; 600 g grated karas; 150 g lentils ja; 1 l kayan lambu kayan lambu; 120 ml na madara
Hanya:
1) A cikin babban kasko, azuba 'ya'yan cumin na minti daya, sannan a cire rabin tsaba a ajiye.
2) Sai azuba mai, dakakken karas, jajayen lemun tsami, da ruwa da madara, sai a tafasa. Bari wannan ya yi zafi na tsawon minti 20 ko har sai lentil ya dahu sosai.
3) A zuba wannan hadin a cikin tukunyar sarrafa abinci sai a bar shi ya yi ta bugu har sai ya samu daidaitaccen miya.
4) Ado da 'yar tsana na yoghurt. Don cin abinci mai kyau, wannan miya ta Indiya tana da kyau idan an haɗa shi da shinkafa.
Salatin Salmon
Sinadaran: & frac12; kifi kifi kifi; & frac14; kofin diced ceri tumatir; 2 yankakken ja albasa; & frac12; kopin kowane ganye da kuka zaɓa (alayyafo ko Kale), 1 tbsp yankakken yankakken dill; 1 tsp balsamic vinegar; 1 tbsp man zaitun; tsunkule na barkono; gishiri gishiri
Hanya:
1) Gasasu sannan a sanyaya Salmon, sannan a cire fata da kashi.
henna yana da kyau ga gashi
2) Yanke kanana sannan a saka a cikin kwano. Don wannan, ƙara tumatir, alayyafo/kale, albasa da jefa.
3) Hada dill, vinegar, man zaitun, gishiri da barkono kuma sake sake sakewa.
4) Ajiye a cikin firiji na awa daya kuma kuyi hidima.
FAQs akan Gashi Lafiya
Q
Wane furotin ne ke da kyau ga lafiyayyen gashi da kauri?
TO Ana buƙatar gina jiki ko sunadaran sunadaran don samun lafiya gashi da kauri. Ana samun ƙarfafa su ta hanyar amino acid, waɗanda aka samo a cikin furotin shuka da nama maras kyau.
Ta yaya mutum zai bincika idan gashi yana buƙatar furotin?
TO Idan kana da gashi mai karye wanda ke karyewa cikin sauƙi, alama ce ta bayyana cewa gashin ku yana buƙatar furotin. In ba haka ba gwada wannan sauki tip. Ɗauki gashin gashi a jika sannan a shimfiɗa shi. Idan gashin ya koma baya, kuna lafiya. Idan gashin ku ya mike sosai sannan ya karye, yana bukatar protein.
Zan iya samun kauri gashi ta cin almond?
TO Cin almond da aka jika, ba danye ba, yana da kyau ga gashi, tunda yana ɗauke da kusan dukkanin abubuwan gina jiki da gashin ku ke buƙata - fiber, protein, omega 3 fatty acids, bitamin E, zinc da calcium. Yin jika da almond na dare yana ba da damar gubobi da ke cikin rufi su rabu da goro, kuma yana rage abubuwan almond a cikin almond.
tsarin yau da kullun don yara masu shekaru 8Q
Shin abubuwan kari na kan-da-counter suna da amfani?
TO Abubuwan kari na kan-da-counter na iya taimaka maka a cikin neman kyakkyawan gashi, amma ba su zama madadin abinci mai kyau ba. Don haka kada ku ɗauka cewa za ku iya barin abinci mai gina jiki kuma kawai ku fitar da kwaya. Maimakon haka, duka biyun suna buƙatar yin su tare. Kari kamar biotin, Vitamins D da A sun zama ruwan dare, haka nan ana iya amfani da abubuwan da ake samu na Omega 3 don haɓaka lafiyar ji, amma a sha kawai magungunan da FDA ta amince da su, hakanan kuma, ƙarƙashin takardar sayan magani kawai.
Wadanne abinci na ayurvedic ko ganyaye suke da kyau ga gashi?
TO Ayurveda yana ba da shawarar yin amfani da tsaba na fenugreek da fenugreek, don magance dandruff da faɗuwar gashi. Amala wata 'ya'yan itace ce mai arzikin Vitamin C, ba ta da tsada kuma mafi sauki fiye da sauran 'ya'yan itacen citrus, wanda aka ce yana inganta lafiyar gashi kamar yadda rubutun Ayurvedic ya nuna. Ya kamata a sha gourds na gida da na yanayi kamar yadda zai yiwu a cikin shirye-shiryen curry. Infusions na Brahmi da Triphala, ganyen zogale da garin leaf, ganyen curry wasu abinci ne da yakamata ku saka a cikin abincinku.
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