Yintoni iivithamini kusela kunye nokulahlekelwa beendevu; uluhlu olupheleleyo iivithamini kunye nenkcazelo

Kufuneka wenze ntoni xa ilahleko iinwele? Ngelishwa, le ngxaki kuxhaphakile kakhulu. Ngethamsanqa, oko ingasombululwa. Ezinye ishampu kunye iimaski ukusombulula ingxaki. Kwaye, wena kuqala umele ukufumana unobangela, kuba ilahleko iinwele - kuphela njengesiphumo. Le ngxaki inokuba uxinezeleko novithamini izivuka, buthathaka amajoni omzimba, iintlobo zezifo, kuquka entlonzeni. Ngoko kuyimfuneko ukuba yincutshe. Le miba baqatshelwa trichologist, kodwa kuqala ukujongana ukuya therapist, kwaye sele qondisa ukuba ugqirha ekunene. Yena, ke, baya kucebisa ukuba yintoni na asele iivithamini ngokulahlekelwa iinwele.

Emva kokuba izigqibo unobangela, unako uqale unyango. Ngoko ke, ukuba usele iivithamini ngokulahlekelwa iinwele. Kufanele kuphawulwe ukuba ezi iivithamini eziyimfuneko ikakhulu entlonzeni, hayi iinwele ngokwayo.

Eyona vitamin ibalulekileyo iinwele nje kuphela, kodwa kubo bonke ingu vitamin A. Oku kunceda bunjani namadlala sebaceous, ukuphucula ulusu sifo, ukukhuthazwa kweenkqubo okungenisa eluswini, ukukhula iinwele. kwiingxowa Daily yale vitamin yi mg 1 kuphela. Yifumane kunokwenzeka ukubandakanya kwi ezityiwa iintlanzi oyile, cream, cream ezimuncu, isibindi, amaqanda, ubisi yonke, kwaselwandle. Akukho kangako pro-vitamin A ifumaneka kukutya ezifana nezo, iminqathe, ithanga, isipinatshi kunye parsley.

Vitamin E moisturizes entlonzeni, ukhuseleko yelanga, ukuphiliswa amanxeba amancinci kunye nokudumba ekhulula. kwiingxowa Daily yale vitamin-15 mg. Ikhoyo nokubakho oli yemifuno, imifuno eluhlaza, amaqanda, okuziinkozo, isibindi, kwiimbotyi.

Vitamin C inika ukhuseleko ngokuchasene radicals ezamahala inxaxheba ekukhuthazeni emithanjeni ulusu, ukukhuselwa ivithamin E ngu iioksidenti. Umzimba abaliqondayo elo vitamin imifuno eluhlaza kunye omthubi, imidumba, iziqhamo, wavuka iinyonga, sihlahla, cherries, kelp, inxina, lobulumko, kwakunye ibhotolo, ubisi kunye neemveliso zobisi yonke, inyama isibindi, amaqanda kunye namaqanda.

Siyaqhubeka ukufumana ukuba yintoni iivithamini nisele kunye nokulahlekelwa iinwele. Inendima ebalulekile iivithamini indima iqela B. Vitamin B1 (okanye hydrochloride) ikhuthaza eqhelekileyo yokusebenza luvo. Ikhoyo nokubakho a isonka, iimveliso zaselwandle, ukutya okuziinkozo, imifuno (broccoli, hlaza), imidumba, amandongomane, orenji, zeerasintyisi, Plum, wavuka, namaqunube, igwele yamazimba, kelp, inyama (yenkomo, yehagu, iinkuku), kunye nomhlehlo wesibindi.

Vitamin B2 kunceda yokucolwa yomzimba. norm Daily - 2 mg. Yaso igwele, imifuno eluhlaza, ukolo, ertyisi, isibindi, intso, inyama, intlanzi, ubisi yonke, iyogurt, cottage itshizi, amaqanda.

Vitamin B3 (okanye PP) ikhuthaza kwegazi negazi, ukukhula iinwele, moistening. ukuswela wayo kunokukhokelela iinwele hina. norm Daily - 50-100 mg. Le vitamin ifumaneka kwesibindi, igwele, broccoli, itshizi, iminqathe, imihla, intlanzi, ubisi, peanuts, iitapile, iitumato, ingca ezahlukeneyo, ezifana ilusini, ipepile cayenne, ginseng, chamomile, umba, raspberry amagqabi, lobulumko.

Vitamin B5 (okanye D-panthenol) inceda ukuqinisa iinwele kunye sisindiswe. It ifumaneka igwele, imifuno, ukutya okuziinkozo, hazelnuts cauliflower, ertyisi, isibindi, intliziyo, ubisi, ithole.

Vitamin B6 uphucula kwegazi igazi entlonzeni, ukuthintela ehambayo. Lwanele eziqulathwe imifuno eluhlaza, imidumba, avokhado, iibhanana, walnuts, ikhaphetshu, umbona, cod isibindi ioli, irayisi.

Vitami B9 (okanye folic acid). yangosuku - malunga 0.3 mg. A isixa esaneleyo kule vitamin eziqulathe itshizi, imifuno, igwele okunesondlo, itshizi kunye nentlanzi.

Vitamin B10 kukhuthaza ukukhula iinwele kunye nokuthintela lingwevu. norm Daily - 100 mg. B10 afumaneka neetapile, isibindi, iimveliso zobisi, igwele yamazimba, iminqathe, amakhowa, intlanzi kunye namandongomane, iqanda sac. Utywala kunye kwalungiswa bayitshabalalise le nto.

Enye into ebalulekileyo yile iivithamini H kunye F. Vitamin F lukhusela inkwethu kunye ilahleko iinwele, inegalelo ekubuyiselweni yesikhumba kunye neenwele. Le vitamin sibhalwe oli yemifuno, iimbotyi zesoya, peanuts, nezom-amangile, zeavokhado.

Vitamin H ikhuthaza recovery ulusu. Bazizityebi e soy iimbotyi, peanuts, ikhaphetshu, isibindi, igwele, iitumato kunye neqanda sac.

Yintoni iivithamini kusela kunye nokulahlekelwa iinwele, siye wafumanisa. Kodwa kufuneka wazi ukuba ukudibanisa njani.

Unako kwakhona ukuthatha izakhiwo afikelelekayo. Umzekelo, "Vitrum" "Complivit", "Revalid" kunye nabanye. Vitamin B1 na (kufuneka) kuyakudityaniswa C kunye A. Nciphisa ivithamin D zinetyhefu ngokusebenzisa vitamin A and E. Vitamin B2, B12 no C uncedo folic acid (vitamin B9) kuyiwe uhlobo yayo esebenzayo. Kwakhona zidityaniswe kakuhle iivithamini C, B1, B2, B3, B5 kunye B6.