Mavitamini Kodi kumwa ndi tsitsi imfa: mndandanda wonse wa mavitamini ndi kufotokoza

Kodi kuchita ngati tsitsi imfa? Mwatsoka, vutoli sizachilendo. Mwamwayi, zingathe kuthetsedwa. Ena mankhwala ochapira tsitsi ndi masks sikungathetse vutolo. Ndipo, muyenera kupeza choyambitsa, chifukwa tsitsi imfa - yekha chifukwa. Vuto lenileni mwina nkhawa, kuperewera kwa mavitamini, mphamvu zoteteza wofooka, zosiyanasiyana matenda, kuphatikizapo scalp ndi. Choncho m'pofunika kuona katswiri. Nkhanizi sizitchulidwa trichologist, koma mukhoza choyamba kuthetsa kwa dokotala, ndipo kale inu kwa dokotala lamanja. Iye, nawonso, adzakhala amakuuzani zimene kumwa mavitamini kwa tsitsi imfa.

Pambuyo kudziŵa chifukwa, inu mukhoza kuyamba chithandizo. Choncho, kodi kumwa mavitamini kwa tsitsi imfa. Tikumbukenso kuti mavitamini ndi zofunika makamaka khungu, osati tsitsi lenilenilo.

Mavitamini ofunika kwambiri osati tsitsi, komanso matupi onse ndi vitamini A. Imathandiza matenda a zopangitsa sebaceous, kusintha khungu chitetezo chokwanira, kukondoweza njira regenerative mu khungu, kukula tsitsi. Daily ponseponse vitamini izi 1 yekha mg. Pezani n'zotheka monga mu zakudya mafuta nsomba, kirimu wowawasa kirimu, chiwindi, mazira, mkaka wonse, nsomba. N'kofunika ovomereza-vitamini A amapezeka mu zakudya monga apricots, kaloti, dzungu, sipinachi ndi parsley.

Vitamini E moisturizes wa khungu, ultraviolet chitetezo, machiritso a zilonda zing'onozing'ono ndiponso kuchiritsa kutupa. Daily ponseponse vitamini izi 15 mg. Iwo uli mu mafuta ndi masamba obiriwira ndiwo zamasamba, mazira, dzinthu, chiwindi, mu soya.

Vitamini C chimateteza ku ankafuna kusintha zinthu mopitirira ufulu nawo utithandize chotengera mpanda wa khungu, chitetezo vitamini E ndi oxidants. thupi angalandire vitamini imeneyi ya masamba obiriwira komanso a chikasu, nyemba, zipatso, ananyamuka m'chiuno, buckthorn, yamatcheri, kelp, peppermint, tchire, komanso mafuta, mkaka ndi mkaka wonse, ng'ombe chiwindi, mazira ndi mazira.

Tipitirize kupeza zimene mavitamini kumwa ndi tsitsi imfa. Amatengamo mavitamini yofunika ya gulu B. Vitamini B1 (kapena thiamine) amalimbikitsa uziyenda yachibadwa ya ubongo. Iwo uli mu mkate, nsomba, dzinthu, masamba (burokoli, katsitsumzukwa), nyemba, mtedza, malalanje, zoumba maula, anauka, zipatso, yisiti Brewer a, kelp, nyama (ng'ombe, nkhumba, nkhuku), ndi chiwindi.

Vitamini B2 amathandiza kagayidwe thupi. Daily ponseponse - 2 mg. Lili yisiti ndiwo zamasamba, mbewu lonse, nandolo, chiwindi, impso, nyama, nsomba, mkaka wonse, yogurt, kanyumba tchizi, mazira.

Vitamini B3 (kapena PP) amalimbikitsa magazi, kukula tsitsi, moistening. akusowa ake kungachititse kuti imvi. Daily ponseponse - 50-100 mg. vitamini izi zimapezeka mu chiwindi, yisiti burokoli, tchizi, kaloti, masiku, nsomba, mkaka, mtedza, mbatata, tomato, udzu zosiyanasiyana, monga nyemba, tsabola wamtali, ginseng, chamomile, nettle, rasipiberi tsamba, tchire.

Vitamini B5 (kapena D-panthenol) amathandiza kulimbitsa tsitsi ndi kusintha awo. Umapezeka yisiti masamba, dzinthu, hazelnuts kolifulawa, nandolo, chiwindi, mtima, mkaka wa ng'ombe.

Vitamini B6 bwino magazi aziyenda bwino mu khungu, kuti kuteteza dandruff. Wokwanira ali ndiwo zamasamba, nyemba, mapeyala, nthochi, walnuts, kabichi, chimanga mafuta m'nyanja zikuluzikulu chiwindi, mpunga.

Vitami B9 (kapena kupatsidwa folic acid). Daily mlingo - za 0,3 mg. A okwanira kuchuluka kwa vitamini muli tchizi, ndiwo zamasamba, yisiti zakudya, tchizi ndi nsomba.

Vitamini B10 amalimbikitsa kukula tsitsi ndi kuteteza imvi. Daily ponseponse - 100 mg. B10 opezeka mbatata, chiwindi, mkaka, yisiti Brewer a, kaloti, bowa, nsomba ndi mtedza, dzira yolk. Mowa ndi woyengeka kuwononga zinthu izi.

Ofunika ndi mavitamini H ndi F. Vitamini F chindiletsa dandruff ndi tsitsi imfa, ntchito za kubwezeretsedwa kwa khungu ndi tsitsi. vitamini umenewu uli mafuta ndi masamba, nyemba soya, mtedza, amondi, mapeyala.

Vitamini H amalimbikitsa khungu kuchira. Iwo ali olemera mu soya nyemba, mtedza, kabichi, chiwindi, yisiti tomato ndi dzira yolk.

Kodi mavitamini kumwa ndi tsitsi imfa, ife tinapeza. Koma muyenera kudziwa m'mene kuphatikiza iwo.

Mukhozanso kutenga maofesi multivitamin. Mwachitsanzo, "Vitrum" "Complivit", "Revalid" ndi ena. Vitamini B1 angathe (ayenera) pamodzi ndi C ndi A. kuchepa vitamini D kawopsedwe ndi ntchito vitamini A ndi E. Vitamini B2, B12 ndiponso C thandizo pakumwa folic acid (vitamini B9) kusamukira ku mawonekedwe ake yogwira. Ndi bwino ophatikizana mavitamini C, B1, B2, B3, B5 ndi B6.