Xav tau cov plaub hau zoo nkauj? Tom qab ntawd saib xyuas koj cov zaub mov noj. Cov npe khoom noj yuav pab tau koj ntxiv dag zog rau koj cov plaub hau thiab txhim kho nws txoj kev loj hlob. Cov kws tshawb fawb tau pov thawj tias, qhov nruab nrab, txhua tus tib neeg cov plaub hau loj hlob los ntawm 1 cm toj ib hlis. Txhawm rau ua kom lawv muaj zog thiab zoo nkauj, koj yuav tsum tau haus cov vitamins. Nyob rau tib lub sijhawm, nws tsis tas yuav tsum khiav mus rau lub tsev muag tshuaj kom ua npuas ntawm cov tshuaj tswm ciab thiab puav, qhov tsim nyog yuav tsum tau ntawm cov as -ham tuaj yeem tau nrog zaub mov. Cov zaub mov zoo yuav ntxiv dag zog, txhim kho, ci thiab tiv thaiv plaub hau poob. Thiab cov zaub mov twg koj xav tau noj txhua hnub rau cov plaub hau noj qab haus huv, nyeem qhov tshuaj xyuas no.
Khoom # 1: Ntses thiab Dej Hiav Txwv
Tsis muaj lwm yam khoom lag luam muaj cov txheej txheem cov roj-soluble vitamins loj (E, A, D) zoo li hauv ntses. Ib qho ntxiv, nws yog qhov zoo tshaj plaws ntawm cov protein, uas muaj vitamin B12 ntxiv rau hlau. Thiab yuav hais dab tsi txog tus lej ntawm kab kawm xws li phosphorus, potassium, iodine, zinc thiab tooj liab! Cov neeg nyob hauv lub cev dej (tshwj xeeb yog ntses salmon) kuj tseem muaj cov polyunsaturated fatty acids, zoo li omega-3. Lawv qhov tsis ua rau ua rau tawv nqaij qhuav thiab ua kom plaub hau tuab. Qhov koob tshuaj txhua hnub ntawm cov protein thiab cov cai ntawm cov amino acids tseem ceeb yog 200 g. Npaj cov ntses hnub thiab tom qab ntawd koj cov plaub hau ib txwm noj qab nyob zoo.
Khoom # 2: Zaub ntsuab
Cov zaub ntsuab (zaub ntsuab, zaub qhwv, zaub paj zaub, zaub ntsuab,) muaj cov tshuaj uas plaub hau xav tau ntau heev. Cov khoom noj muaj nplua nuj nyob hauv cov vitamins uas tsim sebum ntau (vitamins A thiab C). Lawv ua lub ntuj txias rau plaub hau. Cov zaub ntsuab tsaus ua cov plaub hau nrog calcium thiab hlau.
Khoom # 3: Cov khoom siv mis
Cov khoom siv mis nyuj (fermented mis) yog cov khoom siv tau zoo ntawm calcium (240 mg), uas yog qhov tsim nyog rau kev muaj zog thiab loj hlob ntawm cov plaub hau. Cov khoom noj no tseem muaj casein thiab whey, ob qho tib si muaj txiaj ntsig zoo ntawm cov protein. Tsis tas li ntawd, cov mis muaj nplua nuj nyob hauv biotin, phosphorus, potassium, sulfur, thiab cov khoom qab zib fermented - probiotics (cov kab mob muaj txiaj ntsig), ntxiv dag zog rau lub cev tiv thaiv kab mob. Thiab yog tias koj ntxiv cov txiv ntoo rau curd lossis yogurt, tom qab ntawv ua ke no yuav ua rau koj cov plaub hau tau txais txiaj ntsig ob npaug. Sau ib khob mis (kefir, yogurt) hauv cov zaub mov niaj hnub haus cawv, thiab tom qab ntawd cov plaub hau yuav nyob zoo.
Khoom # 4: Ceev thiab Noob
Txhua cov txiv ntoo (txiv ntseej, txiv ntseej, txiv ntseej, txiv ntseej) yog qhov zoo rau cov plaub hau, ua tsaug rau cov ntsiab lus ntawm biotin thiab vitamin E. Cov tom kawg ua rau qeeb ntawm cov laus, uas yog vim li cas nws thiaj muaj lub npe thib ob "elixir ntawm cov hluas". Ntawm lwm yam, txiv ntseej muaj magnesium, selenium, antioxidants, thiab ellagic acid. Ob peb lub txiv ntoo (tsis kib) noj ib hnub thiab cov ntawv pov thawj tau tiv thaiv kev tawg, qhuav thiab poob.
Nco tseg: Brazil txiv ntoo yog lub hauv paus ntawm selenium, walnuts - alpha -linolenic acid, cashews - pecans, almonds - zinc. Cov tshuaj no txhim kho cov plaub hau, ntxiv dag zog rau nws thiab muab kev noj qab haus huv ntawm cov tawv taub hau. Yog lawm, cov noob paj noob hlis yuav ua rau cov plaub hau sib cais, tawg thiab tawg nrog cov zinc. 100 g ntawm cov khoom no muaj 5.2 mg ntawm zinc. Thiab ua ke nrog cov vitamin B6, uas tseem muaj ntau hauv cov noob, zinc yooj yim ua haujlwm zoo: nws rov ci, xim rau cov plaub hau thiab ua kom nws loj hlob sai.
Khoom # 5: Carrots
Carrots yog cov vitamin A, uas yog qhov tseem ceeb tsis tsuas yog rau kev pom kev zoo, tab sis kuj rau kev noj qab haus huv ntawm tawv taub hau. Thiab qhov zoo dua ntawm cov tawv nqaij ntawm lub taub hau, muaj zog dua thiab ci dua curls. Yog li, carrots tuaj yeem suav nrog kev nyab xeeb hauv cov ntawv qhia niaj hnub, ob qho tib si hauv cov zaub nyoos thiab hauv lawv tus kheej daim ntawv.
Khoom # 6: Nqaij qaib
Qaib ntxhw thiab nqaij qaib yog qhov tseem ceeb ntawm cov protein rau cov plaub hau noj qab haus huv. Nrog qhov tsis muaj nws, cov plaub hau ua nkig thiab tsis muaj zog, thiab cov protein tsis muaj zog yuav ua rau cov plaub hau tsis pom thiab tsis muaj xim. Ntawm lwm yam, nqaij qaib muaj txiaj ntsig rau nws cov ntsiab lus ntawm cov zom tau yooj yim hlau nrog qib siab ntawm bioavailability.
Khoom # 7: Cov noob taum
Taum, taum taum, taum pauv thiab lentils yog qhov tseem ceeb rau lub zog ntawm curl. Nws tsis yog tsuas yog lub hauv paus ntawm cov protein uas tsis hloov pauv, tab sis kuj yog cov khoom tseem ceeb rau kev loj hlob ntawm cov plaub hau. Cov zaub mov no nplua nuj nyob hauv biotin, hlau thiab zinc. Thiab qee zaum qhov tsis yooj yim thiab tawg ntawm cov curls yog tshwm sim los ntawm qhov tsis muaj biotin. Cov kws noj zaub mov pom zoo kom haus tsawg kawg peb khob ntawm cov noob taum txhua lub lim tiam.
Khoom # 8: Qe
Qe qaib, tsis muaj teeb meem nyuaj npaum li cas, mos mos-kib, kib, yog qhov muaj txiaj ntsig zoo ntawm cov protein uas ntxiv dag zog rau plaub hau zoo kawg. Lawv kuj tseem muaj cov khoom noj khoom haus zoo nkauj tseem ceeb tshaj plaws: biotin, vitamin B12.
Khoom # 9: Cov nplej thiab nplej tag nrho
Cov qhob cij tag nrho, qhob cij bran, cereals thiab qhob cij muaj cov zaub mov thiab cov vitamins uas pab txhawb cov plaub hau. Thiab feem ntau vim yog cov ntsiab lus ntawm cov vitamins B, zinc, hlau, biotin thiab panthenol. Thiab feem ntau, cov khoom no muaj txiaj ntsig zoo rau noj, tk. - ib qhov chaw muaj fiber ntau, uas yog qhov zoo rau kev tswj hwm kev ua haujlwm hauv plab thiab txo qis cov roj cholesterol.
Khoom # 10: Soy
Txij li cov plaub hau yog 96% keratin (piv txwv li cov protein), cov protein xav tau rau nws txoj kev loj hlob. Thiab qhov zoo tshaj plaws ntawm cov zaub protein yog kua. Qhov zoo ntawm cov khoom no yog tsis muaj cov roj (cholesterol) phem, cov tshuaj hormones thiab adrenaline, uas muaj nyob hauv cov nqaij. Ib qho ntxiv, zaub protein yooj yim dua zom dua li cov tsiaj protein. Ib qho ntxiv, kua muaj ntau cov vitamins, amino acids thiab kab kawm uas txhawb kev loj hlob ntawm cov plaub hau.
Cov 10 zaub mov no yog lub hauv paus ntawm kev noj zaub mov zoo uas yuav ntxiv dag zog thiab txhim kho plaub hau kev loj hlob. Muab koj cov plaub hau nrog cov zaub mov sib xws raws li ua tau thiab koj cov plaub hau yuav tau txais kev noj qab nyob zoo, ci thiab ua kom muaj zog.
Kawm paub ntau ntxiv txog cov khoom lag luam txhim kho plaub hau hauv daim vis dis aus no:
