Matsakaicin ƙimar ƙimar gashi shine 1.25 cm kowace wata, shine, kusan 15 cm a shekara. Haɗin gashi ya shafa ta hanyar kayan aikin, yanayin da abinci na ɗan adam. Yawancin abubuwa masu tasiri suna shafar kulawa - yana aiki akan cutarwa na gashi, amma ba ya shafar ikon gashi. Don haka, kawai mafita wanda zaku iya tasiri kan maƙasudin canza ingancin gashi don mafi kyau - samar da cikakken abinci mai amfani. Faɗa wace kayayyaki musamman tasiri musamman a gwagwarmaya don lokacin farin ciki lap.
Ƙwai
Chickena, quail ko wani kwai ne tushen tushen furotin da biotin - abubuwa biyu waɗanda ke ba da gudummawa ga haɓakar gashi. Biotin, ko bitamin B7, wajibi ne don samar da furotin don samar da Keratin, saboda haka ana amfani da ƙari ga Kerin. Nazari na 2017 a karkashin taken "Nazarin da masana kimiyya, ya rike karar tasirin biotin a kan gashi da ƙusa. Qwai kuma kyakkyawan tushe ne na zinc, selenium da sauran kayan abinci mai gina jiki suna da amfani. Wannan yana sa su ɗayan mafi kyawun samfuran don kula da lafiyar gashi.
Shirya abincin kwai don karin kumallo
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Yagoda
Duk abin da berries kuke ƙauna, dukansu suna da amfani ga lafiyarku. Misali, a cikin berries, bitamin C - abun ciki na asali. Misali, 1 kofin (144 g) strawberries yana ba da ban sha'awa 141% na bukatunku na Citamin C na yau da kullun, a cewar coatulator akan shafin yanar gizon tarin bayanan abinci na kai. Antioxidants suna kare karfi da gashi daga lalacewar kwayoyin kwayoyin, ana kiranta radicals kyauta. Bugu da kari, jiki yana amfani da bitamin C don samar da collagen - furotin da ke taimakawa karfafa gashi. Haka kuma, bitamin C yana taimaka wa jikin baƙin ƙarfe daga abinci. Matakan baƙin ƙarfe na iya haifar da anemia, sakamakon da zai zama asarar gashi.
Alayyafo
Alayyafo yanki ne mai amfani mai amfani a cikin abubuwan gina jiki kamar folic acid, baƙin ƙarfe, bitamin a da c, wanda zai iya ba da gudummawa ga haɓakar gashi. Vitamin A taimako na fata na fata don samar da kitsen fata - wannan abu mai kyau ya dandana fata na kai, kiyaye lafiyar kai, kiyaye lafiyar kai. Kofin (60 g) na alayyafo yana samar da wata rana kullun don buƙatar bitamin A, kamar yadda countalator iri ɗaya. Alayyafo shima kyakkyawan kayan lambu ne da ake buƙata don haɓakar gashi. Iron yana taimaka wa Erythrocytes don ɗaukar oxygen a jiki, yana haɓaka metabolism kuma yana haɓaka girma da murmurewa.
Mai kifi
Kisan mai, kamar kifi, herring da mackerel, dauke da abubuwan gina jiki waɗanda zasu iya ba da gudummawa ga haɓakar gashi. Su ne kyakkyawan tushen tushen Omega-3 mai kitse wanda ya tabbatar da tasirin su don haɓakar gashi. Bincike "Tasirin ƙarin abinci mai gina jiki akan asarar gashi a cikin mata" 2015, wanda aka gudanar da amfani da kayan masarufi 120, da antioxidants, yana rage asara da yawa. Kifi ɗin mai shima shine kyakkyawan tushen furotin, selenium, bitamin D3 da B, abinci mai gina jiki waɗanda zasu iya taimakawa ƙarfafa gashi.
Ku ci kifi ba kasa da sau ɗaya a mako
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Avocado
Avocado shine ingantaccen tushen mai da yawa. Suna ɗauke da ƙwayar Vitamin E, wanda ke ba da gudummawa ga ci gaban gashi: Matsakaicin 200 g) yana ba da kashi 21% na bukatunku na yau da kullun, wanda ke taimakawa wajen yin fama da isasshen damuwa ta hanyar toshe radicals kyauta. A cikin binciken "sakamakon cutar Tabotrienol akan haɓakar gashi a cikin mutane masu ba da agaji da kashi 34.5 bayan karbar bitamin e da aka ƙarar tsawon watanni takwas. Vitamin E kuma yana taimakawa wajen mayar da fata: lalacewar fatar kan mutum yana iya haifar da lalacewa a ingancin gashi da raguwa a yawan gashin follicles. Haka kuma, avocado shine kyakkyawan tushe mai mahimmanci mai kashin mai. Wadannan masu kitse ba za su iya samar da wadannan mai ba, amma ganuwar da ta wajaba ta zama dole ginin sel.