Zamkatimu
Palibe chigoba, chotsuka pakamwa kapena shamposi yozizwitsa imapangitsa tsitsi lanu kukhala labwino, lokongola, lowala, ngati mulibe chithandizo kuchokera mkati mwa thupi. Zakudya zoyenera ndiye maziko a zodzikongoletsera zonse zowonjezera tsitsi. Ndipo ngati zakudya zimadya zakudya zomwe zimakhala ndi thanzi la tsitsi, kukongola kwake kudzakhala kopambana, ndipo zotsatira zake sizidzakudikirani nthawi yayitali.
Ndizinthu ziti zomwe zingapatse mphamvu ndikuwala kutsitsi lanu? Zomwe zili ndi Biotin, zomwe zimalepheretsa tsitsi, omega-3, vitamini B5 ndi C, chitsulo ndi antioxidants.
mazira
Ndipo mapuloteni, ndi yolk amathandiza tsitsi kukula mofulumira ndi kuthetsa vuto losasangalatsa ngati tsitsi.
Koma pali zakudya chinsinsi: kotero mazira ntchito bwino tsitsi funso, mapuloteni bwino kudya mosiyana yolk. Chinthucho ndi chakuti mapuloteni amasokoneza mayamwidwe abwino a Biotin omwe ali mu yolk ndipo amachititsa kuti tsitsi likhale lolimba.
Choncho, ndi bwino kukonza yolk ndi mapuloteni chakudya: eggnog kwa Kadzutsa ndi meringue nkhomaliro.
mtedza
Mtedza nthawi zambiri amatchedwa "mummy tsitsi", chifukwa ali mkulu ndende lili mafuta zidulo omega-3, Biotin, mkuwa luchschaya kapangidwe kawo ndi vitamini E kuti salola kugawanika malekezero.
Zambiri mwazakudyazi zimakhala ndi ma walnuts ndi ma almond, kumbuyo kwawo ma cashews ndi mtedza waku Brazil.
Malangizo ochokera kwa akatswiri azakudya: mtedza wonse uyenera kudyedwa zouma, osati zokazinga, chifukwa zikatenthedwa zimataya gawo lalikulu la zinthu zothandiza. Ndipo, ndithudi, musadye mtedzawu chifukwa uli ndi zopatsa mphamvu zambiri.
Salmon ndi mafuta a nsomba
Nsomba zamafuta zili ndi mafuta acids omega-3, kutanthauza kuti amathandizira kukhala ndi tsitsi lalitali komanso lamutu. Choncho, tsitsili limakhala lofewa, lotha kuyendetsa bwino komanso limakula mofulumira.
Nsomba iyi ndi yabwino mumtundu uliwonse - yophika, yophika kapena yaiwisi - ndikutumikira bwino kapena kuphika ndi mandimu, chifukwa vitamini C ndi yofunikanso kwa tsitsi labwino.
Apurikoti
Zipatsozi zimakhala ndi tsitsi labwino kwambiri: vitamini B5 ndi beta-carotene.
B5 imachiritsa tsitsi lopunduka ndipo imathandizira pakugawanika. Ndipo beta-carotene m'thupi imasandulika kukhala vitamini A ndikulimbikitsa kukula kwa tsitsi, kuwapangitsa kukhala okhuthala komanso onyezimira.
Pamene palibe mwatsopano apricots, yesetsani kuphatikizapo mu mndandanda wa masamba lalanje, iwo ali pafupifupi ofanana makhalidwe. Nthawi zambiri tebulo lanu lidzakhala dzungu, mango, kaloti. Koma kuphatikiza ndi mafuta, njira yokhayo beta-carotene imayamwa.
Tsabola wokoma
Mukufuna kuchedwetsa nthawi yomwe tsitsi lidzafunika kupakidwa osati ndi chikhumbo koma mofunikira - idyani tsabola nthawi zambiri.
The micronutrients munali tsabola wokoma, kuthandiza kubala melanin - pigment udindo tsitsi mtundu. Amakhala wolemera kwambiri tsabola wachikasu. Iron, mu tsabola, imathandiza kuti tsitsi lilandire mpweya wambiri ndipo izi zimapangitsa kuti tsitsi likule mofulumira.
mphesa
Zoumba zakuda zili ndi vitamini C wambiri, iron ndi antioxidants. Imayeretsa magazi a kolesterolini ndikutsitsimutsa thupi lonse, ndipo tsitsi limateteza ku zotsatira zovulaza za kuwala kwa dzuwa ndi mphepo.
Chifukwa cha zoumba, tsitsi mwamsanga amachira pambuyo yozizira beriberi kapena wodziwa maganizo munthu.
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