Ngaba wonke umntu akaphuphi ngeenwele ezikhanyayo, ezinempilo, ezilawulekayo? Kwaye sele uyazi ukuba awukwazi ukufumana i-mane egqibeleleyo ngaphandle kokhathalelo olufanelekileyo. Ngaphandle kokugcina inkqubo yokunakekelwa kweenwele ezilungileyo, kufuneka unikele ingqalelo kwinto oyityayo, kuba oko kunefuthe elithe ngqo kumzimba wakho ngaphakathi kunye nolusu lwakho kunye neenwele. Akunandaba nokuba luhlobo luni lweenwele onazo-ezichanekileyo, ezigobileyo, ezinqabileyo-ukuba nje unyamekela ukutya kwakho kwaye uphuze amanzi amaninzi, iinwele zakho ziya kuzuza. Nje ukuba ungene kulawulo oluqhelekileyo, iziphumo ziya kubonisa! Ke ngaphandle kokuqhubeka, jonga kolu luhlu lwezinto ezilula eziphilileyo ukutya kweenwele eziphilileyo .
Jonga le vidiyo ukuze ufunde ngakumbi ukutya kweenwele eziphilileyo:
Nye. Ukutya kweenwele eziphilileyo-Amaqanda
Mbini. Ukutya kweNwele eziphilileyo-Izityalo ezinamagqabi
3. Ukutya kweenwele eziphilileyo-iziqhamo zesitrasi
Isine. Ukutya kwiinwele ezisempilweni- amandongomane kunye nembewu
5. Ukutya kweenwele eziphilileyo-iinkozo ezipheleleyo
6. Ukutya kweenwele eziphilileyo - iikherothi
7. Ukutya kwiinwele eziphilileyo-Avocado
8. Ukutya kweenwele eziphilileyo - amajikijolo
9. Ukutya kweenwele eziphilileyo - iiTapile ezimnandi
10. Ukutya kweenwele eziphilileyo- Ukutya kwaselwandle kunye neNyama
Shumi elinanye. Ukutya kweenwele eziphilileyo-FAQs
Ukutya kweenwele eziphilileyo-Amaqanda
Amaqanda ngumthombo weprotheyini efana nenye, kwaye ukuba uyafuna iinwele ezinempilo , ukuya kwakho ekutyeni kufuneka kube kukulungiselela amaqanda! Iinwele zakho zenziwe ngeeproteni ezahlukeneyo, kwaye amaqanda ngowona mthombo utyebileyo wesi sondlo. Amaqanda nawo atyebile kwi-biotin, ekhuthaza ukukhula kweenwele. Ukunqongophala kweprotheyini ekutyeni kunokukhokelela ekubeni iinwele zibe buthuntu kwaye ngokufuthi nokulahleka kweenwele ngokunjalo. Amaqanda nawo angumthombo omkhulu we-zinc, selenium kunye nezinye izondlo ezinempilo yeenwele.
Indlela yokudibanisa kwisidlo sakho: Inzuzo enkulu yamaqanda kukuba aguquguquka kakhulu kwaye anokutyiwa ngeendlela ezahlukeneyo, uninzi lwazo zisempilweni kakhulu. Ngokufanelekileyo, yiba namaqanda amabini yonke imihla, kulungiselelo olukhethileyo. Yiya kuyo-ibilisiwe, i-omelette, i-benedict, ikhutshiwe, ibanjwe, ibhurji, uyibiza ngegama! Unokuba nazo zikrwada, ukuba ulungile nazo. Umbono kukuba uzipheka ngexabiso elincinci leoli okanye ibhotolo, ke ngoko awutyi iikhalori ezongezelelweyo ngokungeyomfuneko. Kwakhona, ukuba wongeza imifuno embalwa kwi-combo yeqanda lakho—amakhowa, iipepile, isipinatshi—uya kumiselwa imini! Amaqanda aphinda enze isithako esiyimfuneko kwizitya ezininzi, ngoko kuxhomekeke kwinto oyityayo ngoluphi usuku, unokulawula ishedyuli yakho.
ICEBISO: Yongeza ubisi oluncinci ekulungiseleleni iqanda lakho ukuba kunokwenzeka, ukuphosa i-calcium kumxube.
Ukutya kweNwele eziphilileyo-Izityalo ezinamagqabi
Esona sipinatshi siphezulu phakathi kwala magqabi aluhlaza. Unokukhetha kwakhona kwi-methi kunye nezinye imifuno ekhoyo kwimarike. Le mifuno iphezulu kwi-iron, iminerali ebalulekileyo efuna iinwele zakho ukuba zibe sempilweni. Intsimbi ephantsi ithetha ukuba izondlo eziyimfuneko azifikeleli kwiingcambu kunye neefollicles zeenwele zakho, okwenza imicu ibe buthathaka. Ukunqongophala kwentsimbi kunokukhokelela ekuswelekeni kweenwele kunye nokuwa kweenwele. Isipinatshi sikwanevithamini A kunye noC.
Indlela yokudibanisa kwisidlo sakho: Ukuba ukhangela kwiifolios zenkcubeko yokutya yaseIndiya kunye nendlela ephuhliswe ngayo kwiinkulungwane ezininzi uya kufumana iiresiphi ezininzi ukulungiselela nayiphi na i-saag (amagqabi aluhlaza). Eyona ndlela ilungileyo kukusebenzisa iglasi yejusi yesipinatshi engaxutywanga, engaxutywanga, kwaye uya kuba ulungile ngedosi yakho yemihla ngemihla. Ukungacudiswanga kwakhona kushiya ifayibha, enezondlo eziphezulu. Abanye, ungasakha kwaye wongeze isinongo sakho kunye neziqholo.
ICEBISO: Musa ukupheka amaqabunga amaqabunga ixesha elide, ngaphandle koko uya kulahlekelwa izondlo ezibalulekileyo.
Ukutya kweenwele eziphilileyo-iziqhamo zesitrasi
Ivithamin C iyadingeka ekufunxeni i-iron emzimbeni wakho. Yeyiphi indlela engcono kunokutya ukutya kwe-citrus njengomthombo wendalo we-vitamin C? Isondlo sinceda kwimveliso ye-collagen. I-Collagen yenza ii-capillaries ezifikelela kwi-shaft yeenwele ezithatha zonke izondlo eziya ezinweleni.
Uyongeza njani kwisidlo sakho: Nangona isixa esicetyiswayo yilamuni enye ngosuku, kungcono ukuba utye uncedo lweziqhamo ezitsha zesitrasi ezifana neorenji, iilime eziswiti, iigrapefruit njalo njalo. Ngeentsuku ezithile, iglasi ye-nimbu paani ebandayo iya kwenza iqhinga! Ukuba uziva ngathi utshintsho ekudleni iziqhamo ezicacileyo, unokuzifakela i-jazz zibe isaladi, ungeze amantongomane, i-mint kunye neerasintyisi. Ungaphinda uphose i-orenji okanye izahlulo zekalika ezimnandi kwisaladi oyithandayo.
ICEBISO: Yidla iziqhamo ezipheleleyo-i-orenji, i-lime e-sweet okanye i-grapefruit-kunokuba ube neglasi yejusi, kuba i-fiber ibalulekile kumzimba.
Ukutya kwiinwele ezisempilweni- amandongomane kunye nembewu
Amantongomane aluncedo kwimpilo jikelele kwaye kakuhle, kwaye amaninzi amandongomane kunye nembewu iphezulu kumxholo we-omega-3 fatty acids, ezondla izondlo zeenwele ezishinyeneyo. La mafutha anempilo, kwaye umzimba wakho awuwavelisi ngokwemvelo, ngoko kufuneka athathwe ekudleni kwakho. Amandongomane athile kunye neembewu ezifana neealmonds nazo ziyimithombo emikhulu ye-vitamin E. Kwakhona, imbewu iphantsi kakhulu kwiikhalori, ngoko yenza i-snack enempilo.
Indlela yokudibanisa kwisidlo sakho: Ezi zifumaneka ngokulula, kwaye eyona ndlela ilungileyo kukuzitya zikrwada kodwa zizixa ezilawulwayo. Ukuhlala uhleli nabo kubaluleke kakhulu kunomthamo owusebenzisayo. Unokukhetha i-walnuts kunye ne-almonds. Imbewu yeflakisi inokojwa kwaye ihlafuniwe, kodwa ngexabiso elincinci, kuba zaziwa ngokubangela ubushushu emzimbeni. Unokukhetha kwakhona imbewu yejongilanga kunye ne-melon. Imbewu yeChia ingcono xa imanziswe.
ICEBISO: Yitya amandongomane kwangethuba losuku, okanye ngcono nangoku, qala usuku lwakho kunye nabo!
Ukutya kweenwele eziphilileyo-iinkozo ezipheleleyo
Ukutya kwamaNdiya noko kunjalo kusebenzisa iinkozo ezininzi, kubandakanya ingqolowa, iimbotyi kunye neepulses. Ezi zizityebi kwi-biotin ekhuthaza ukukhula kweenwele kunye nemithombo efanelekileyo ye-iron, i-zinc, kunye ne-vitamin B. Iimbotyi zingumthombo weprotheyini, ezenza iibhloko zokwakha iinwele, ngakumbi kubantu abatya imifuno.
Indlela yokudibanisa kwisidlo sakho: Ngenene amaIndiya akuyomfuneko ukuba afundiswe ukutya ukutya okuziinkozo, iimbotyi, nemifuno! Qinisekisa ukuba ukhetha ukutya okuziinkozo kunye nesonka. Iipulisi zinokuthathwa njengesuphu ye-dal okanye yelentile. Iipulse nazo zinokudibaniswa nengqolowa eqhekekileyo ukwenza ikhichadi emnandi, enomsoco. Iimbotyi zinokuphekwa ngesinongo esilula kwaye zizenzele ngokwazo njenge-snack, kunye ne-rotis okanye irayisi. Sebenzisa amanzi opheka kuwo iimbotyi zakho kwisitya sakho, kuba sigcwele izondlo.
ICEBISO: Hlulisa iimbotyi zakho ukuze wenze isaladi ukuze unyuse umyinge weprotein.
Ukutya kweenwele eziphilileyo - iikherothi
Kubonakala ngathi imifuno kufuneka ibe nayo, kodwa iphezulu kwi-vitamin A efunekayo ekukhuleni ngokukhawuleza kweeseli zeenwele. Ivithamin A ikwanceda isikhumba sentloko ekuveliseni i-sebum, i-oyile yendalo egcina i-scalp kunye neengcambu zeenwele zisempilweni.
Indlela yokudibanisa kwisidlo sakho: Eyona ndlela ingcono kukuyitya ikrwada, uyixobule nje, kwaye uyithathe njengeBugs Bunny! Ukuba ulungile malunga nokuyihlafuna, yifake ijusi, kwaye ube neglasi yonke imihla, kodwa ngaphandle koxinzelelo. I-pulp ibalulekile ukuze ufumane izibonelelo ezingcono. Unokuyicoca kwaye wenze isaladi ngokucofa i-lime kunye ne-mint entsha. Okanye, yigcobe nge-broccoli ukuze wenze i-fry. Iinketho azipheli.
ICEBISO: Khuhla iminqathe yakho kakuhle, ukuze ungaze uyixovule. Ulusu lunokutya okuninzi.
Ukutya kwiinwele eziphilileyo-Avocado
Umthombo ophilileyo wevithamin E, iiavokhado azifumaneki lula kwiimarike zendawo. I-vitamin E inceda ukugcina ibhalansi ye-pH emzimbeni kunye nokuphucula ukujikeleza kwegazi. Igcina iifollicle zeenwele zingavalwanga kwaye ikhuthaza ukukhula.
Indlela yokudibanisa kwisidlo sakho: Esi siqhamo sigudileyo nesimnandi senza ukusasazeka okuthandekayo okanye ukudipha. Yihlambile kwaye ubeke ityuwa kunye nepepper, kwaye usethe. Okanye, yongeza nje i-anyanisi eqoshiwe, iitumato, igalikhi kunye ne-coriander kunye ne-dash yekalika kwaye wenze i-guacamole. Unokwenza nejusi yeeavokhado.
ICEBISO: Sika i-avocado ngaphambi kokuba uzimisele ukuyidla, ngaphandle koko iya kuba yi-oxidise kwaye ibe mnyama.
Ukutya kweenwele eziphilileyo - amajikijolo
Ngaphandle kokuba i-tangy, i-sweet, kwaye imnandi ngexesha elifanayo, amajikijolo alayishwe ngeekhompawundi ezinenzuzo kunye neevithamini ezikhuthaza ukukhula kweenwele, kuquka i-vitamin C kunye ne-antioxidants.
Indlela yokudibanisa kwisidlo sakho: Elula, zihlambe kwaye uzicoce, kwaye uqale ukuzifaka emlonyeni wakho. Amaqunube, amaqunube, amaqunube, amaqunube, amaqunube-thatha ukhetho lwakho! Ezinye zezi ncasa zimnandi xa zenziwe kwi-milkshake ngokunjalo, kodwa musa ukuyixina.
ICEBISO: Kunqande ukongeza iswekile xa usenza i-milkshake yakho, ukuze ukwazi ukonwabela ubumnandi bendalo besiqhamo.
Ukutya kweenwele eziphilileyo - iiTapile ezimnandi
Iitapile zinebeta-carotene, ethi umzimba uyiguqulele kwivithamin A, eyimfuneko ekukhuleni kweenwele ezisempilweni. I-Vitamin A iphinda ikhuthaze ukuveliswa kwe-sebum, igcina iingcambu zeenwele kunye ne-scalp enempilo.
Indlela yokudibanisa kwisidlo sakho: Kwakhona imifuno yeengcambu eziguquguqukayo, le nto inokutyiwa ngeendlela ezahlukeneyo, kodwa hayi eluhlaza. Ungayibilisa okanye uyirose kwaye ube nayo njenge-snack, okanye wenze imifuno ukuba uyitye kunye ne-rotis, uyifake kwisuphu yakho yemifuno, okanye wenze iitshiphusi ezisempilweni okanye iifries kwi-oveni.
ICEBISO: Ukukhetha ukutya okunempilo, buyisela iitapile xa iibhatata ekutyeni kwakho xa unako.
Ukutya kweenwele eziphilileyo- Ukutya kwaselwandle kunye neNyama
Oku kubandakanya intlanzi enamafutha njenge salmon, kunye neentlanzi zeqokobhe njengee oyster kunye ne shrimp, kunye neentlobo ezahlukeneyo zenyama. I-Salmon, i-herring, kunye ne-mackerel inezondlo ezinokukhuthaza ukukhula kweenwele, kwaye ziyimithombo emihle kakhulu ye-omega-3 fatty acids. Iintlanzi zikwangumthombo omkhulu weprotheyini, i-selenium, kunye neevithamini B kunye no-D ezikhuthaza iinwele ezinempilo. Iimbatyisi ngumthombo omkhulu we-zinc, enceda ekulungiseni iinwele. I-Shrimp ikwangumthombo omkhulu weprotheyini, i-vitamin B kunye ne-zinc. Inyama ityebile kwizondlo ezinceda ukukhula kweenwele, ngakumbi iiproteni. Inyama ebomvu ityebile kuhlobo lwentsimbi ekulula ukuyifunxa.
Indlela yokudibanisa kwisidlo sakho: Zininzi kakhulu iindlela! Uninzi lweentlanzi kunye nenyama kufuneka zicocwe kwaye ziphekwe kakuhle, kodwa unokuzifumana ngayo nayiphi na indlela oyifunayo.
ICEBISO: Kuphephe ukukrazula kunye nokuqhotsa intlanzi okanye inyama, kuba kukhokelela ekulahlekelweni kwesondlo, ngaphandle kokungabi nampilo.
Ukutya kweenwele eziphilileyo-FAQs
Kukuphi ukutya okukhethekileyo ekufuneka ndikutye ukuthintela ukulahleka kweenwele?
Ukulahleka kweenwele kwenzeka ngenxa yezizathu ezahlukeneyo, kubandakanya uxinzelelo, imiba yemfuza, amayeza athile, iimeko zemozulu, kunye nokungabikho kwesondlo. Ukuthintela ukulahleka kweenwele, ungatya isipinatshi esininzi, i-walnuts, intsimbi yepepile (yonke imibala), iialmonds, iiflaxseeds, iminqathe, amaqanda, ioats, iipulses kunye nelentile, ingqolowa epheleleyo, inkukhu, amajikijolo, iyogathi kunye neziqhamo. Ukongeza kokutya ngokuchanekileyo, qiniseka ukuba uyazithambisa iinwele zakho, uzithambise kwaye uzilungise rhoqo. Kuphephe ukusebenzisa iishampu kunye nee-conditioners ezikrwada ezisekwe kwikhemikhali, ukhethe iimveliso zendalo endaweni yoko.
Jonga le vidiyo ukuze ufunde ngakumbi malunga nokutya kweenwele ezinempilo:
Ngaba kukho into endinokuyenza ukongeza ukukhazimla kwizinwele zam?
Ngaphandle kokulandela isikhokelo sethu sokufudumeza impilo yeenwele ezisempilweni, kuya kufuneka uzenzele inkqubo yokunakekelwa kweenwele. Kuya kufuneka udibanise ukucocwa, ukuthambisa, ukuthambisa, ukuthambisa ioyile, ukuthambisa, kunye nonyango lwasekhaya ukulungisa iinwele ezonakalisiweyo. Sukuhlikihla iinwele zakho ngamandla xa uzomisa, kunoko uzithambise. Esikhundleni sokusebenzisa iimveliso ezithengiweyo zevenkile yeenwele ezikhanyayo, spritz umxube wamanzi kunye neoli yendalo oyithandayo (i-argan, i-coconut, umnquma) ngokukhawuleza ukukhanya kwindlela yokuphuma ukwenza. Yongeza ithontsi leoyile oyithandayo oyithandayo njengelavenda kulo mxube ukuze kukhanye kunye nevumba elimnandi. Hlaba i-scalp yakho nge-oyile ye-vitamin E, ungasebenzisa ioli ye-almond yendalo kanye ngeveki. Hlikihla iintsalela kwiziphelo zeenwele zakho kwaye wenze unyango lwetawuli eshushu imizuzu engama-20 ngaphambi kokuba uhlambe ioyile. Ukufumana iziphumo ezilungileyo, shiya ioli ngobusuku.
Zeziphi izinto ezinokuchaphazela impilo yeenwele zam?
Ziliqela izinto ezichaphazela impilo yeenwele zakho. Ezi ziquka iindlela ozisebenzisayo ukwenza isitayile seenwele zakho, njengeentsimbi, ii-curlers, kunye neekhemikhali ezenza buthathaka imisonto kwaye zibangele ukophuka. Imiba yokusingqongileyo njengemitha ye-UV, ityuwa kunye namanzi eklorin, ukufuma zonke zineziphumo zazo. Ukushisa kwi-curling irons kunye ne-dryer kwenza iinwele kunye ne-scalp zichaphazeleke kumonakalo. Unyango lwemichiza olunjengokufaka imibala, ukuqaqambisa, ukolula, luchaphazela amabhondi kwaye lwenzakalise i-cortex yangaphakathi yeenwele. Okokugqibela, ukutya okungalunganga kunokuchaphazela kakubi iinwele zakho.
