ʻO 5 mau wikamina maikaʻi loa no ka ulu ʻana o ka lauoho (+3 mau mea ʻai ʻē aʻe)

Anter

• 1. ʻO Wikamina A
• 2. B-Wikamina
• 3. ʻO Wikamina C
• 4. ʻO Wikamina D
• 5. ʻO Wikamina E
• 6. Mea hao
• 7. Kinaka
• 8. Protein
• Pono ʻoe e lawe i kahi mea hoʻohui lauoho?

Hoʻopili mākou i nā huahana a mākou e manaʻo nei he pono no kā mākou poʻe heluhelu. Inā kūʻai ʻoe ma o nā loulou i kēia ʻaoʻao, loaʻa iā mākou kahi kōmike liʻiliʻi. Eia kā mākou hana.

Inā kūʻai ʻoe i kekahi mea ma o ka loulou ma kēia ʻaoʻao, loaʻa iā mākou kahi kōmike liʻiliʻi. Pehea e hana ai kēia.

Nui ka poʻe e nānā i ka lauoho ke nānā aku i ke olakino ma ke ʻano he hōʻailona o ke olakino a i ʻole ka nani.

E like me nā ʻāpana ʻē aʻe o kou kino, pono ka lauoho i nā ʻano meaola like ʻole e ola a ulu ().

ʻO ka ʻoiaʻiʻo, pili nā hemahema nui o ka meaʻai i ka nalo ʻana o ka lauoho.

ʻOiai nā mea e like me ka makahiki, nā genetics a me nā hormoni e hoʻopili i ka ulu ʻana o ka lauoho, ʻo ke kumu o ka lawe ʻana i nā mea momona he kī.

Ma lalo iho nei he 5 mau huaora a me nā meaola ʻē aʻe he mea nui paha no ka ulu ʻana o ka lauoho.

1. ʻO Wikamina A

Pono nā hunaola āpau i ka wikamina A no ka ulu ʻana. Hoʻopili kēia i ka lauoho, ka mea ulu ulu nui i ke kino o ke kanaka.

Kōkua pū ka Vitamin A i nā glands o ka ʻili e hana i kahi mea aila i kapa ʻia sebum. Hoʻomaʻu ʻo Sebum i ka ʻili a kōkua i ka mālama ʻana i ka lauoho ().

ʻO nā papaʻai hemahema i ka wikamina A hiki ke alakaʻi i nā pilikia he nui, me ka nalo ʻana o ka lauoho ().

ʻOiai he mea nui ia e lawa ka wikamina A, weliweli loa paha ka nui. Hōʻike nā noiʻi e hiki i kahi overdose o ka wikamina A ke kōkua pū i ka nalo ʻana o ka lauoho ().

ʻO nā ʻuala, nā kāloti, kaʻuala, nā milo a me kale kekahi kiʻekiʻe i ka beta-carotene, a lilo ia i huaora A.

Hiki ke loaʻa ka wikamina A i nā huahana holoholona e like me ka waiū, nā hua manu a me ka yogurt. ʻO ka aila Cod ate kahi kumu waiwai maikaʻi.

Hiki iā ʻoe ke loaʻa nā mea kōkua Vitamin A ma ka pūnaewele.

Pono i kou lauoho i ka wikamina A e noho mākū a ulu. ʻO nā kumuwaiwai maikaʻi ka ʻuala, kāloti, ka milo, kale a me kekahi mau meaʻai holoholona.

2. B-Wikamina

ʻO kekahi o nā huaora i ʻike nui ʻia no ka ulu ʻana o ka lauoho kahi B-vitamin i kapa ʻia he biotin.

Loulou nā haʻawina i ka hemahema biotin me ka nalo ʻana o ka lauoho i kānaka ().

ʻOiai hoʻohana ʻia ka biotin ma ke ʻano he lāʻau lapaʻau hoʻohaʻahaʻa lauoho, ʻo nā mea hemahema i loaʻa nā hopena maikaʻi loa.

Eia nō naʻe, kākaʻikahi loa ka hemahema no ka mea kū maoli ia i nā ʻano meaʻai like ʻole.

Aia kekahi hemahema o ka ʻikepili e pili ana inā maikaʻi ka biotin no ka ulu ʻana o ka lauoho i nā kānaka olakino.

Kōkua nā B-vitamina ʻē i ka hana ʻana i nā hunaola ʻulaʻula, e halihali ana i ka oxygen a me nā mea momona i ka ʻili a me nā follicle o ka lauoho. He mea nui kēia mau hana no ka ulu ʻana o ka lauoho.

Hiki iā ʻoe ke kiʻi i nā B-vitamina mai nā meaʻai he nui, e like me nā hua piha, nā ʻalemona, nā ʻiʻo, nā iʻa, nā iʻa kai a me nā lau uli, nā lau lau.

Hoʻohui ʻia, ʻo nā meaʻai holoholona wale nō nā kumuwaiwai maikaʻi o B12. No laila inā ʻoe e ukali nei i kahi papaʻai mea ʻai a mea ʻai paha, e noʻonoʻo e lawe i kahi waihona.

Hiki iā ʻoe ke loaʻa nā huakō B-wikamina ma ka pūnaewele.

Kōkua ka B-vitamina i ka lawe ʻana i ka oxygen a me nā meaola i kou poʻo, kahi mea kōkua i ka ulu ʻana o ka lauoho. ʻO nā hua āpau, kaʻiʻo, nā iʻa iʻa a me ka pouli, nā lau lau i nā kumuwaiwai maikaʻi āpau o nā B-vitamina.

3. ʻO Wikamina C

Hiki i nā hōʻino radical manuahi ke pale i ka ulu ʻana a hoʻolilo i kou lauoho i nā makahiki.

ʻO ka Wikamina C kahi antioxidant ikaika e kōkua ai i ka pale ʻana i ke koʻikoʻi oxidative i hoʻokumu ʻia e nā radical free ().

Eia hou, pono i kou kino i ka wikamina C e hana i kahi protein i ʻike ʻia ʻo collagen - kahi ʻāpana nui o ka hoʻolālā lauoho.

Kōkua pū ka Vitamin C i kou kino e omo i ka hao, kahi mineral e pono ai no ka ulu ʻana o ka lauoho.

ʻO nā Strawberry, pepa, guavas a me nā hua citrus nā kumu maikaʻi o ka huaora C.

Pono ka Vitamin C e hana collagen a hiki ke kōkua i ka pale ʻana i ka lauoho mai ka ʻelemakule. ʻO nā kumuwaiwai maikaʻi nā pepa, nā hua citrus a me nā strawberry.

4. ʻO Wikamina D

Pili nā pae haʻahaʻa o ka huaola D i ka alopecia, kahi ʻōlelo loea no ka nalo ʻana o ka lauoho ().

Hōʻike pū kekahi nā noiʻi e hiki i ka wikamina D ke kōkua i ka hana ʻana i nā follicle hou - nā pores liʻiliʻi ma ke poʻo kahi e ulu ai nā lauoho hou (8).

Manaʻo ʻia ʻo Wikamina D he mea nui i ka hana ʻana i ka lauoho, akā ʻo ka hapa nui o ka noiʻi e nānā i nā mea loaʻa nā huaora D. ʻAʻole maopopo ka hana maoli o ka wikamina D i ka ulu ʻana o ka lauoho.

ʻO kēlā, ʻaʻole lawa ka hapa nui o ka poʻe i ka wikamina D a he manaʻo maikaʻi paha ia e hoʻonui i kāu ʻai.

Hana kou kino i ka wikamina D ma o ka pili pololei ʻana me nā kukuna o ka lā. ʻO nā kumuwaiwai maikaʻi maikaʻi o ka wikamina D e komo pū me nā iʻa momona, nā aila cod ate, kekahi mau momona me nā meaʻai paʻa.

Loaʻa nā mea kōkua Vitamin D ma ka pūnaewele.

ʻAʻole maopopo ka kuleana maoli o ka Vitamin D i ka ulu ʻana o ka lauoho, akā pili kekahi ʻano o ka nalo ʻana o ka lauoho i nā hemahema. Hiki iā ʻoe ke hoʻonui i nā pae vitamin D ma o ka pā ʻana o ka lā a i ʻole i ka ʻai ʻana i kekahi mau meaʻai.

5. ʻO Wikamina E

E like me ka wikamina C, ʻo ka wikamina E kahi antioxidant i hiki ke pale i ke koʻikoʻi oxidative.

I hoʻokahi o nā noi ʻana, ʻike ka poʻe me ka lauoho lauoho i ka 34.5% hoʻonui i ka ulu ʻana o ka lauoho ma hope o ka hoʻopili ʻana me ka huaola E no 8 mau mahina ().

Loaʻa i ka hui placebo kahi hoʻonui 0,1% () wale nō.

ʻO nā hua pua Sunflower, ʻalemona, spinach a me nā avocados nā kumuwaiwai maikaʻi āpau o nā huaora E.

Kōkua ka Wikamina E pale i ke koʻikoʻi oxidative a hoʻonui i ka ulu ʻana o ka lauoho. ʻO nā kumuwaiwai maikaʻi maikaʻi e pili ana i nā hua pua sunflower, almonds, spinach a me nā avocados.

6. Mea hao

Kōkua ka hao i nā hunaola ʻulaʻula e lawe i ka oxygen i kāu mau hunaola. ʻO kēia ka mea he mineral nui no nā hana o ke kino, me ka ulu ʻana o ka lauoho.

ʻO ka hemahema hao, ʻo ia ke kumu o ka anemia, kahi kumu nui o ka nalo ʻana o ka lauoho. ʻOi aku ka maʻamau i nā wahine (,,,).

ʻO nā meaʻai i kiʻekiʻe i ka hao me nā ʻāpā, nā ʻōlio, nā hua manu, nā ʻiʻo ʻulaʻula, a me nā lihi.

Loaʻa nā mea hoʻohui hao ma ka pūnaewele.

ʻO ka hemahema hao kahi kumu nui o ka nalo ʻana o ka lauoho, keu hoʻi i nā wahine. ʻO nā kumuwaiwai ʻoi loa o ka hao e komo pū me nā pāpaʻi, nā ʻōhiʻa, nā hua manu, nā ʻulaʻula, nā milo a me nā piʻo.

7. Kinaka

He mea nui a Zinc i ka ulu a me ka hoʻoponopono ʻana o ka ʻaʻa lauoho. Mālama pū kekahi ia i nā aila aila a puni nā follicle e hana kūpono.

ʻO ka lilo o ka lauoho kahi hōʻailona maʻamau o ka zinc def deficit (,).

Hōʻike nā haʻawina i nā mea hoʻopili zinc e hoʻoliʻiliʻi i ka nalo ʻana o ka lauoho ma muli o ka zinc deficit (,).

Eia nō naʻe, aia kekahi mau hōʻike anecdotal e hoʻohui pū me kahi kiʻekiʻe loa o kahi lāʻau i hiki ke kōkua i ka nalo ʻana o ka lauoho.

No kēia kumu, ʻoi aku paha ka maikaʻi o ka lawe ʻana i kāu zinc mai nā meaʻai āpau. ʻO nā meaʻai i kiʻekiʻe i ka zinc me nā ʻōlio, ka bipi, ka milo, germ germ, nā hua paukena a me nā lihi.

Hiki i ka mineral zinc ke hoʻomaikaʻi i ka ulu ʻana o ka lauoho i ka poʻe nele iā ia. ʻO nā kumuwaiwai maikaʻi nā puʻupuʻu ʻōpelu, pipi a me nā paukena.

8. Protein

Hana ʻia ka lauoho ma kahi o ka protein. ʻO kaʻai ʻana lawa ka mea nui no ka ulu ʻana o ka lauoho.

Hōʻike nā haʻawina holoholona i ka lawa ʻole o ka protein i ka ulu ʻana o ka lauoho a hiki i ka lilo ʻana o ka lauoho (,,).

Eia nō naʻe, kākaʻikahi loa ka hemahema o ka protein i nā ʻāina Komohana.

ʻO kaʻai ʻana o ka protein i mea nui no ka ulu ʻana o ka lauoho, ʻoiai ʻaʻole nui ka hemahema o ka protein i nā ʻāina Komohana i kēia mau lā.

Pono ʻoe e lawe i kahi mea hoʻohui lauoho?

ʻO ka meaʻai ke kumu maikaʻi loa o nā wikamina e pono ai no ka ulu ʻana o ka lauoho.

Eia nō naʻe, inā ʻaʻole lawa ʻoe i kāu papaʻai, he mea kōkua paha nā mea hoʻopili.

Wahi a ka noiʻi, hana ʻoi aku ka maikaʻi o nā mea hoʻohui i kēlā me kēia kanaka i hemahema ().

Eia kekahi, hiki i nā lā nui o nā wikamina a me nā minelala ke hoʻopōʻino inā ʻaʻole ʻoe e hemahema. No laila e hana pū me ke kauka e hoʻoholo inā loaʻa kāu hemahema ʻaʻole paha.

I ka hopena o ka lā, ʻo ke ala ʻoi loa e loaʻa ai kēia mau meaola ma o ka ʻai ʻana i kahi papaʻai kaulike, ʻai maoli e hoʻopili ana i nā meaʻai momona.