Matenda ambiri amakula popanda zizindikiro zoonekeratu. Tsitsi ndi misomali ndi mtundu wa chizindikiro, zidzathandiza kumvetsetsa kuti thupi lalephera. Nthawi zambiri, amasonyeza kusowa kwa mavitamini. Kuti muchitepo kanthu mu nthawi, musaphonye zizindikiro zotsatirazi za kusowa kwa mavitamini kwa tsitsi ndi misomali.
Zizindikiro za kusowa kwa mavitamini kwa tsitsi ndi misomali:
- Misomali: kusintha kwa kamangidwe, mtundu, kachulukidwe, ngakhale mawonekedwe a misomali amasonyeza kuchepa kwa mavitamini A, B, C, D, ndi E, komanso calcium ndi magnesium. Misomaliyo inasanduka brittle, flaky, inasiya kukula mofulumira, ndipo m'malo mwa pinki ndi yonyezimira, inakhala yosalala ndi yachikasu, ndipo nthawi zina ndi timadontho tating'ono toyera? Izi sizimayenderana ndi kupukuta kwa msomali watsopano, nthawi zambiri zizindikilozi zimawonetsa kusokonezeka kwa metabolic.
- Tsitsi: kuuma, brittleness, kufooka, kugawanika ndi kutayika kwa tsitsi kwambiri ndi zizindikiro zoonekeratu za kusowa kwa vitamini E, zomwe ndizofunikira pakupanga keratin, chigawo chachikulu cha tsitsi ndi misomali. Komanso, kusowa kwa mavitamini kumasonyezedwa ndi maonekedwe a imvi kapena dandruff pa mbali zina za mutu, kuyabwa ndi zidzolo za zilonda zazing'ono pamwamba pa scalp.
Zakudya zomwe zili ndi mavitamini ofunikira:
- Vitamini A: sipinachi, chiwindi cha cod, zipatso za citrus, nyanja buckthorn, broccoli, red caviar, dzira yolk, heavy cream, tchizi, kaloti, sorelo, batala;
- Vitamini B1: ng'ombe, nyemba, yisiti, bulauni ndi mpunga wakuthengo, hazelnuts, oatmeal, dzira loyera;
- Vitamini B2: tchizi, oats, rye, chiwindi, broccoli, zikumera tirigu;
- Vitamini B3: yisiti, mazira;
- Vitamini B5: nsomba, ng'ombe, nkhuku, mpunga, chiwindi, mtima, bowa, yisiti, beets, kolifulawa, nyemba;
- Vitamini B6: kanyumba tchizi, buckwheat, mbatata, cod chiwindi, mkaka, nthochi, walnuts, avocado, chimanga, letesi;
- Vitamini B9: nsomba, tchizi, dzira yolk, madeti, vwende, bowa, nandolo wobiriwira, dzungu, malalanje, buckwheat, letesi, mkaka, ufa coarse;
- Vitamini B12: yisiti, nsomba, ng'ombe yowonda, herring, kelp, kanyumba tchizi, oyster, chiwindi cha ng'ombe, mkaka;
- Vitamini C: rosehip, kiwi, tsabola wokoma belu, zipatso za citrus, wakuda currant, broccoli, masamba obiriwira, apricots;
- Vitamini D: mkaka, mkaka, mafuta a nsomba, batala, parsley, dzira yolk;
- Vitamin E: mafuta, nandolo, sea buckthorn, maamondi, tsabola wokoma wabelu.
Nthawi zambiri, mavitamini omwe ali m'zakudya sakwanira kuti apangitse kusowa kwawo m'thupi, choncho ndizomveka kumvetsera mavitamini ndi mineral complexes omwe amaperekedwa ku pharmacies.
Mavitamini atsitsi ndi misomali ku pharmacy:
Ubwino wa kukonzekera kokonzekera ndikuti mapangidwe awo a mavitamini ndi mchere amasankhidwa poganizira zosowa za tsiku ndi tsiku za thupi, moyenera komanso pofuna kuthetsa mavuto ovuta. Ndipotu, kuwonjezera pa mavitamini angapo a tsitsi, mchere monga selenium, zinki, magnesium ndizofunikira, ndipo calcium ndiyofunikira pa misomali. Patsiku, thupi liyenera kulandira:
- Vitamini A: 1.5-2.5 mg.
- Vitamini B1: 1.3-1.7 mg.
- Vitamini B2: 1.9-2.5 mg.
- Vitamini B6: 1.5-2.3 mg.
- Vitamini B12: 0.005-0.008 mg.
- Vitamini C: 60-85 mg.
- Vitamini D: 0.025 mg
- Vitamin E: 2-6 mg.
Popeza ziwerengerozi, muyenera kuphunzira mosamala kapangidwe ka mankhwalawo, chifukwa kuchuluka kwa mavitamini kumatha kubweretsa vuto lofanana ndi kusowa kwawo. Kumbukirani kuti zizindikiro za kusowa kwa mavitamini a tsitsi ndi misomali zimatha kuwoneka pambuyo komanso panthawi yogwiritsira ntchito zakudya zina kuti muchepetse thupi, choncho mvetserani mosamala zizindikiro zomwe thupi limapereka ndikukhala wathanzi.