Lijo bakeng sa moriri ho hola kapele

Litaba

• Lijo tse lokelang ho kenyelletsoa
• 1. Liprotheine
• 2. Vithamine A
• 3. Vithamine C
• 4. Vithamine E
• 5. Li-vithamine tsa B
• 6. Tšepe, zinki le selenium
• Lenaneo bakeng sa moriri ho hola kapele
• Motsoako oa moriri o tla hola kapele

Lijo tse lokelang ho lateloa bakeng sa moriri hore o hole li phetse hantle, li khanya le ho potlaka li lokela ho ba le lijo tse nang le protheine e ngata, livithamini A, C, E le B complex le liminerale tse kang iron, zinc le selenium.

Limatlafatsi tsena li thibela tšenyo e bakiloeng ke mahlahana a kantle mme li sebetsa joalo ka li-antioxidants ho qoba tšenyo e bakiloeng ke li-radicals tsa mahala, ntle le ho fana ka li-amino acid, maemong a liprotheine, tse khothalletsang kholo ea moriri, ke ka hona ho leng bohlokoa ho ja lijo tse leka-lekaneng. le phepo e leka-lekaneng. lijo tse phetseng hantle tse fanang ka limatlafatsi tsohle hammoho.

Lijo tse lokelang ho kenyelletsoa

Lijo tse thusang moriri ho hola kapele le bophelo bo botle ke:

1. Liprotheine

Lijo tse nang le liprotheine tse ngata li fana ka li-amino acid tse hlokahalang bakeng sa ho thehoa ha keratin le collagen, e leng karolo ea sebopeho sa moriri, e fanang ka botsitso, ho khanya le ho sireletsa linthong tse mabifi, joalo ka mahlaseli a UV a tsoang letsatsing le tšilafalo, mohlala.

Seo u ka se jang: nama, tlhapi, mahe, lebese, chisi, yogurt le gelatin e se nang tsoekere. Maemong a mang, ts'ebeliso ea tlatsetso ea collagen le eona e ka khothaletsoa.

2. Vithamine A

Vithamine A ea hlokahala bakeng sa kholo ea lisele tsa moriri, ntle le ho nka karolo ho thehoeng ha sebum e hlahisoang ke litšoelesa tsa sebaceous, e leng ntho e mafura e sirelletsang moriri, e e boloka e le metsi ebile e phetse hantle, e khahlisa kholo ea eona.

Seo u ka se jang: lihoete, litapole, mokopu, limango, pelepele le papaya.

3. Vithamine C

Vithamine C e bohlokoa bakeng sa ho thehoa ha collagen 'meleng le bakeng sa ho monya tšepe ts'ebetsong ea mala, e leng diminerale ea bohlokoa bakeng sa kholo ea moriri.

Ntle le moo, ka lebaka la tšebetso ea eona ea antioxidant, vithamine C e boetse e thusa ho ntlafatsa phallo ea mali hloohong le ho sireletsa likhoele tsa moriri khatellong ea mali e bakoang ke li-radical tse sa lefelloeng.

Seo u ka se jang: lamunu, sirilamunu, fragola, kiwi, phaenapole, acerola, broccoli, tamati, har'a tse ling.

4. Vithamine E

Vithamine E, joalo ka vithamine C, e na le thepa ea antioxidant e ratang bophelo bo botle ba moriri, kaha e hlokomela botšepehi ba likhoele mme ho bonahala e ntlafatsa phallo ea mali hloohong, e etsa hore moriri o hole ka tsela e phetseng hantle le e benyang.

Seo u ka se jang: peo ea soneblomo, makotomane, linate, lialmonde, li-pistachio, har'a tse ling.

5. Li-vithamine tsa B

Li-vithamine tsa B lia hlokahala bakeng sa metabolism ea 'mele ka kakaretso, e thusa ho fumana matla a hlokahalang bakeng sa' mele lijong tse jeoang.

E 'ngoe ea livithamini tse kholo tsa B tse bohlokoa bakeng sa moriri ke biotin, eo hape e tsejoang e le vithamine B7, hobane e ntlafatsa sebopeho sa keratin, e khothaletsa kholo ea moriri.

Seo u ka se jang: tomoso ea biri, libanana, lijo-thollo tse nang le liqhobosheane, litholoana tse omisitsoeng joalo ka linate, linate, lialmonde, oat bran, salmon.

6. Tšepe, zinki le selenium

Liminerale tse ling tse kang tšepe, zinc le selenium li bohlokoa molemong oa kholo ea moriri.

Iron ke karolo ea lisele tse khubelu tsa mali, tse ikarabellang bakeng sa ho tsamaisa oksijene maling le ho e tlisa hloohong. Zinc e rata ho lokisoa ha moriri mme e matlafatsa likhoele tsa eona, ntle le ho nka karolo ho thehoeng ha sebum hloohong, e eketsa khanya ea eona le boreleli. Selenium ke karolo ea bohlokoa ho kopaneng ea liprotheine tse fetang 35 mme ho fumanoe hore khaello e amana le ho lahleheloa ke moriri le tahlehelo ea 'mala.

Seo u ka se jang: Lijo tse ruileng litšepe ke linaoa, li-beet, shellfish, phofo ea cocoa le sardine.Lijo tse nang le zinki ke li-oyster, peo ea mokopu, likhoho le lialmonde. Lijo tse ruileng selenium ke linate tsa brazil, chisi, raese le linaoa.

Lenaneo bakeng sa moriri ho hola kapele

Tafole e latelang e fana ka khetho ea menyu e ka thusang moriri ho hola kapele le ho phela hantle:

Bongata bo kenyellelitsoeng lenaneng le fapana ho latela lilemo, bong, ho ikoetlisa le haeba o na le lefu le amanang le lona kapa che, kahoo ho bohlokoa ho ikopanya le setsebi sa phepo e le hore ho ka etsoa tlhahlobo e felletseng le moralo oa phepo e lumellanang le litlhoko tsa motho ea qaqisoa. Ntle le moo, lenane lena le na le liprotheine tse ngata mme ha lea lokela ho etsoa ke batho ba nang le mathata a liphio ntle le tataiso ea litsebi.

Motsoako oa moriri o tla hola kapele

Mokhoa o motle oa ho ja limatlafatsi tsohle ho etsa hore moriri oa hau o hōle ka potlako le ka matla, ntle le ho fokotsa ho lahleheloa ke moriri, ke ka lero la litholoana, meroho, lipeo le linate.

Lisebelisoa

• 1/2 sehlopha sa morara;
• 1/2 lamunu (e nang le pomace);
• 1/2 apole ea gala;
• 4, tomate ea ciliegia;
• 1/2 rantipole;
• 1/4 likomkomere;
• 1/2 lemon;
• 1/2 khalase ea metsi;
• 150 mL ea yogurt e hlakileng;
• Li-walnuts tse 6 kapa lialmonde kapa linate tse 1 tsa Brazil;
• Khaba e 1 ea tomoso ea moetsi oa joala.

Mokhoa oa ho itokisa

Otla lisebelisoa tsohle tsa blender, ebe u eketsa lero la 1/2 lemon. Nka makhetlo a 2 ka letsatsi, matsatsi a 2 ka beke kapa u nke senoelo se le seng ka letsatsi.

Shebella video e latelang 'me u ithute haholoanyane ka lijo tse matlafatsang moriri le ho li thusa ho hola kapele: