He aha nā meaʻai e pono e ʻai ʻia no ka ulu ʻana o ka lauoho?
"He aha nā meaʻai e ʻai ʻia e ulu ai ka lauoho?" Ua noiʻi ʻia e ka poʻe i makemake e loaʻa ka lauoho ulu ikaika a olakino.
Ma ka awelika, ulu ka lauoho 1,25 knm i kēlā me kēia mahina a me 15 knm i kēlā me kēia makahiki. ʻO ka ulu wikiwiki o ka lauoho e pili ana i nā mea e like me ka makahiki, ke olakino, genetics a me ka meaʻai. ʻOiai ʻaʻole hiki iā ʻoe ke hoʻololi i nā mea e like me ka makahiki a me ka genetics, hiki iā ʻoe ke hoʻomalu i kāu meaʻai. I kēia manawa "He aha nā meaʻai e pono ai ke ulu i ka lauoho? E kamaʻilio kākou.
He aha nā meaʻai e pono ai ke ulu i ka lauoho?
He aha nā meaʻai e pono ai ke ulu i ka lauoho?
hua
huaHe kumu ia o ka protein a me ka biotin, ʻelua mau meaʻai e hiki ke hoʻoikaika i ka ulu ʻana o ka lauoho.
Ma muli o ka nui o nā follicles lauoho i hana ʻia me ka protein, ʻo ka loaʻa ʻana o ka protein he mea nui ia no ka ulu ʻana o ka lauoho. Pono ka biotin no ka hana ʻana i kahi protein lauoho i kapa ʻia keratin.
hua hua
ʻO Berries, he inoa i hāʻawi ʻia i nā huaʻai e like me nā ʻeleʻele, raspberries, blueberries, a me nā strawberries, ua hoʻopiha ʻia me nā pūhui pono a me nā huaora e hiki ke hoʻoikaika i ka ulu lauoho. Loaʻa iā lākou ka huaʻa C, nona nā waiwai antioxidant ikaika.
Spinach
SpinachHe mea kanu ʻōmaʻomaʻo maikaʻi i loaʻa nā meaʻai pono e like me ka folate, ka hao, nā huaora A a me C, hiki iā ia ke hoʻoikaika i ka ulu lauoho. He kumu nui ia o ka hao ma ka mea kanu, pono no ka ulu lauoho. Hiki i ka nele o ka hao ke lilo ka lauoho.
iʻa ʻaila
iʻa salmonı, herring aʻakaʻakai Loaʻa i nā iʻa ʻaila e like me ka iʻa ʻaila nā meaʻai e hiki ke hoʻoikaika i ka ulu lauoho. He kumu maikaʻi loa ia o ka omega 3 fatty acids e hoʻoikaika i ka ulu lauoho. Loaʻa i ka iʻa ʻaila nā protein, selenium, vitamina D3, a me nā huaora B, hiki ke kōkua i ka lauoho ikaika a olakino.
avocado He kumu maikaʻi loa ia o ka vitamina E hiki ke hoʻoikaika i ka ulu ʻana o ka lauoho. ʻO ka Vitamin E he antioxidant e hakakā ana i ke koʻikoʻi oxidative ma ka pale ʻana i nā radical manuahi. Mālama i ke poʻo mai ke kaumaha oxidative a me ka pōʻino.
Nati
Nati aia nā ʻano meaʻai like ʻole e hiki ke hoʻoikaika i ka ulu ʻana o ka lauoho. No ka laʻana, hāʻawi ka 28 grams o nā ʻalemona i 37% o ka pono o kēlā me kēia lā o ka huaora E.
Hāʻawi pū ia i ka nui o nā huaora B, zinc a me nā waikawa momona pono. ʻO ka nele i kekahi o kēia mau meaʻai hiki ke hoʻopau i ka lauoho.
pepa ʻono
ʻO nā pepa momona kahi kumu maikaʻi loa o ka huaora C, hiki ke kōkua i ka ulu ʻana o ka lauoho. ʻO ka ʻoiaʻiʻo, hāʻawi ka pepa melemele ma kahi o 5,5 manawa ʻoi aku ka nui o ka huaora C ma mua o ka ʻalani.
Hoʻonui ka Vitamin C i ka hana collagen, hiki ke kōkua i ka hoʻoikaika ʻana i nā kaula lauoho. He antioxidant ikaika nō hoʻi ia e hiki ai ke pale i nā kaula lauoho mai ke kaumaha oxidative.
ʻOyster
ʻOyster ʻO ia kekahi o nā kumu meaʻai maikaʻi loa o ka zinc. ʻO Zinc kahi mineral e kōkua i ke kākoʻo i ka ulu ʻana o ka lauoho a me kāna pōʻai hoʻoponopono.
Ululāʻau
Ululāʻauʻo ia kekahi o nā iʻa iʻa waiwai nui i hiki ke hoʻoikaika i ka ulu lauoho. He kumu nui ia o ka protein, nā huaora B, ka zinc, ka hao a me ka huaʻa D.
mohihi
ʻO ka pī kahi kumu o ka protein i loaʻa i ka mea kanu e pono ai ka ulu ʻana o ka lauoho. He kumu maikaʻi ia o ka zinc, e kōkua ana i ka ulu ʻana o ka lauoho a me ka hoʻoponopono hou ʻana. Hāʻawi ia i nā meaʻai olakino olakino he nui, me ka hao, biotin, a me ka folate.
Et
Nui ka ʻiʻo i nā meaʻai hiki ke kōkua i ka ulu ʻana o ka lauoho. ʻO ka protein i loko o ka ʻiʻo kōkua i ka ulu ʻana a kōkua i ka hoʻoponopono a hoʻoikaika i nā follicle lauoho.
He waiwai nui ka ʻiʻo ʻulaʻula i kahi ʻano hao maʻalahi. Kōkua kēia mineral i nā ʻāpana koko ʻulaʻula e hāʻawi i ka oxygen i nā cell āpau o ke kino, me ka follicle lauoho.
ʻO nā meaʻai ma lunaHe aha nā meaʻai e pono ai ke ulu i ka lauoho? he mau meaʻai hiki iā lākou ke ʻai.
