Mukati
Kuchengetedza bvudzi hakusi basa rekunze remasikisi, mabhamu nemafuta, asiwo simba remukati. Sarudza zvigadzirwa zvaunofarira pakati peizvo zvinofanirwa kuverengerwa kune hutano uye kunaka kwebvudzi rako.
Dairy zvinogadzirwa
Mumukaka mune zvakawanda zvekukura uye kunaka kwezvinhu zvebvudzi zvakadai se calcium, potassium, phosphorus, Biotin, uye sulfuri. Kana uchiwanzogaya mukaka, inwa kanenge 1 Kapu pazuva. Iwe unogona kutsiva mukaka nemishonga yakaviriswa yemukaka - saka iwe unogona kuwedzera kune kudya kwebhakitiriya inobatsira iyo inobatsira kunwa kwevhitamini b, uye inonyanya kukosha kune vhudzi.
Chiropa
Kuda chiropa chemombe - chine mapuroteni akawanda, mavhitaminzi eB, Biotin - kushomeka kunokonzera dandruff uye kunobatsira pakuneta kwebvudzi. Chiropa chine iron yakakwana, inosimbisa bvudzi rako uye inodzivirira kubva pakuputsika.
bhanana
Mabhanana ane Biotin muhuwandu hwakawanda, izvo zvinobatsira kune rako ganda, nzara nebvudzi. Zvakare mabhanana ane yakawanda yesilicon, iyo inomutsa anoshanda anoshanda kukura kwebvudzi.
kiwi
Kubva muchero zvakare, inofanirwa kusarudzwa, kana uine matambudziko nebvudzi. Mu kiwifruit kune yakawanda yevhitamini C, kushayikwa kwayo iyo musimboti inokanganisa hutano hwese chipenyu. Mumuchero uyu mune yakawanda organic acids, thiamine, Riboflavin uye zvicherwa.
Soy zvigadzirwa
Soy ndiyo imwe sosi yemapuroteni. Bvudzi rine 97% keratin, uye chinhu cheprotein. Kana iwe ukasadya mapuroteni emhuka, soya bhinzi inzvimbo huru pakati pemiriwo, isina cholesterol, mahomoni uye adrenaline.
Sunflower mbeu
Kushaikwa kwe zinc kunokanganisawo bvudzi, zvinopera uye zvinova zvinopwanyika. Mumbeu yezuva yezuva iyo yakawanda zinc uye vhitamini B6. Kudya mbeu yezuva, iwe unopa vhudzi kupenya kwakanaka uye kukurudzira kukura.
Nuts
Munzungu mune zvakawanda zveBiotin uye vhitamini E, pasinei nemhando ipi yemiti yaunoda. Munzungu mune zvakawanda zve magnesium, selenium, acids uye antioxidants. Zvose izvi zvinovimbiswa kuchengetedza bvudzi kubva pakuputsika uye zvinovapa hutano hwakanaka.
Hove dzegungwa
Muhove mavhitaminzi akawanda anonyungudika nemafuta A, D uye E, uye nekudaro mukana wekuenderana kwavo wakanyanya kukwirira. Pamusoro pezvo, phosphorus, potasium, mhangura, iodine uye zingi zvinopa bvudzi rako kupenya uye kuita kuti ma curls anorema uye akazara.
Chingwa chine bran
Icho chinhu chakakosha sosi inobatsira fiber uye mavitamini. Iyo ine maitiro akanaka pane ura uye kugaya zvakakosha kune runako rwebvudzi. Uye zvakare mavitamini, Biotin uye panthenol. Kana iwe usingadye chingwa, chitsiva nechingwa ne bran, kana kuwedzera bran kune zvakabikwa zvinhu kana smoothies.
sipinachi
Nechigadzirwa ichi chinobatsira iwe unogona kugadzira keke, sosi, soups, uye salads. Sipinachi ine mapuroteni akawanda, ese mavhitaminzi B, iron. Sipinachi iri pakati pevatungamiri pakati pemiriwo pane zviri mukati memineral substances mavari.
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