Yuav ua li cas nrog cov plaub hau poob? Hmoov tsis, qhov teeb meem no muaj ntau heev. Luckily, nws ua rau nws lub siab. Cov tshuaj zawv plaub hau thiab qhov ncauj qhov ntswg ib leeg yuav tsis daws qhov teeb meem. Thiab ua ntej koj yuav tsum nrhiav qhov laj thawj, vim tias cov plaub hau poob tsuas yog qhov tshwm sim. Qhov teeb meem tiag tiag tuaj yeem yog kev ntxhov siab, beriberi, tsis muaj zog tiv thaiv kab mob, ntau yam kab mob, nrog rau cov tawv taub hau. Yog li ntawd, koj yuav tsum tau hu rau tus kws kho mob tshwj xeeb. Tus kws kho mob trichologist cuam tshuam nrog cov teeb meem zoo sib xws, tab sis koj tuaj yeem tiv tauj tus kws kho mob thawj zaug, thiab nws yuav xa koj mus rau tus kws kho mob zoo. Nws, nyob rau hauv lem, yuav qhia koj txog cov vitamins twg haus rau cov plaub hau poob.
Tom qab txiav txim qhov ua rau, kev kho mob tuaj yeem pib. Yog li, dab tsi cov vitamins haus rau cov plaub hau poob. Nws yuav tsum raug sau tseg tias cov vitamins no xav tau los ntawm tawv taub hau, thiab tsis yog los ntawm cov plaub hau nws tus kheej.
Vitamin tseem ceeb tshaj plaws tsis yog rau cov plaub hau xwb, tab sis rau tag nrho cov kab mob hauv nruab nrog cev yog vitamin A. Nws pab ua kom lub cev ua haujlwm ntawm cov qog sebaceous, ua kom cov tawv nqaij tiv thaiv kab mob, txhawb kev tsim cov txheej txheem ntawm daim tawv nqaij, thiab plaub hau loj hlob. Qhov xav tau niaj hnub ntawm cov vitamin no tsuas yog 1 mg. Koj tuaj yeem tau txais los ntawm suav nrogkoj cov zaub mov ntses roj, qab zib, qaub cream, daim siab, caviar, tag nrho cov mis nyuj, nqaij nruab deg. Ib qho tseem ceeb sib npaug provitamin A muaj nyob rau hauv cov khoom noj xws li apricots, carrots, taub dag, spinach thiab parsley.
Vitamin E pab ua kom tawv nqaij moisturize, tiv thaiv UV rays, kho qhov txhab me thiab txo qhov mob. Qhov xav tau niaj hnub ntawm cov vitamin no yog 15 mg. Nws muaj nyob rau hauv cov roj zaub, zaub ntsuab, qe, cereals, siab, taum.
Vitamin C pab tiv thaiv cov dawb radicals, koom nrog hauv kev ntxiv dag zog rau phab ntsa ntawm cov hlab ntsha ntawm daim tawv nqaij, tiv thaiv vitamin E los ntawm oxidizing agents. Lub cev tuaj yeem tau txais cov vitamin no los ntawm zaub ntsuab thiab daj, legumes, txiv hmab txiv ntoo, rosehips, hiav txwv buckthorn, cherries, kelp, mint, sage, nrog rau butter, tag nrho cov mis nyuj thiab khoom noj siv mis, nqaij nyuj daim siab, caviar thiab qe.
Peb mus nrhiav seb cov vitamins twg haus rau cov plaub hau poob. B vitamins ua lub luag haujlwm tseem ceeb, vitamin B1 (los yog thiamine) pab txhawb kev ua haujlwm ntawm lub paj hlwb. Nws muaj nyob rau hauv qhob cij, nqaij nruab deg, cereals, zaub (broccoli, asparagus), legumes, ceev, txiv kab ntxwv, raisins, plums, sawv hips, berries, brewer's poov xab, kelp, nqaij (nqaij nyuj, nqaij npuas, nqaij qaib), siab.
Vitamin B2 txhawb cov metabolism hauv lub cev. Cov koob tshuaj txhua hnub yog 2 mg. Nws muaj cov poov xab, zaub ntsuab, cereals, peas, siab, ob lub raum, nqaij, ntses, mis nyuj, yogurt, tsev cheese, qe.
Vitamin B3 (los yog PP) txhawb kev ncigntshav, plaub hau kev loj hlob, noo noo. Nws qhov tsis txaus tuaj yeem ua rau tsim cov plaub hau grey. Kev noj tshuaj txhua hnub yog 50-100 mg. Cov vitamin no muaj nyob rau hauv daim siab, poov xab, broccoli, cheese, carrots, hnub, ntses, mis nyuj, txiv laum huab xeeb, qos yaj ywm, txiv lws suav, ntau yam tshuaj ntsuab xws li alfalfa, cayenne kua txob, ginseng, chamomile, nettle, raspberry nplooj, sage.
Vitamin B5 (los yog D-panthenol) pab ntxiv dag zog rau cov plaub hau thiab kho nws. Nws muaj nyob rau hauv poov xab, zaub, cereals, hazelnuts, cauliflower, peas, siab, plawv, mis nyuj, caviar.
Vitamin B6 txhim kho cov ntshav ncig hauv tawv taub hau, tiv thaiv dandruff. Nws muaj ntau hauv zaub ntsuab, legumes, avocados, bananas, walnuts, cabbage, pob kws, cod siab, mov.
Vitamin B9 (los yog folic acid). Kev noj tshuaj txhua hnub yog kwv yees li 0.3 mg. Qhov txaus ntawm cov vitamin no muaj nyob rau hauv tsev cheese, zaub, khoom noj khoom haus poov xab, cheeses, thiab ntses.
Vitamin B10 txhawb cov plaub hau kev loj hlob thiab tiv thaiv greying. Kev noj tshuaj txhua hnub yog 100 mg. B10 muaj nyob rau hauv qos yaj ywm, daim siab, khoom noj siv mis, brewer's poov xab, carrots, nceb, ntses thiab ceev, thiab qe qe. Cawv thiab cov suab thaj ua kom zoo ua rau cov khoom no rhuav tshem.
Ib yam tseem ceeb yog cov vitamins H thiab F. Vitamin F tiv thaiv dandruff thiab plaub hau poob, txhawb cov tawv nqaij thiab plaub hau kho. Cov vitamin no muaj nyob rau hauv cov roj zaub, taum pauv, txiv laum huab xeeb, almonds, avocados.
Vitamin H txhawb kev kho tawv nqaij. Lawv nplua nuj nyob rau hauv soytaum, txiv laum huab xeeb, zaub qhwv, daim siab, poov xab, txiv lws suav thiab qe qe.
Yuav ua li cas cov vitamins haus rau cov plaub hau poob, peb pom. Tab sis koj kuj yuav tsum paub yuav ua li cas muab lawv.
Koj tuaj yeem noj cov tshuaj multivitamin complexes. Piv txwv li, "Vitrum", "Complivit", "Revalid" thiab lwm yam. Vitamin B1 tuaj yeem (txawm tias yuav tsum) ua ke nrog C thiab A. Vitamin D toxicity tuaj yeem txo nrog cov vitamins A thiab E. Vitamins B2, B12, thiab C pab folic acid (vitamin B9) hloov mus rau nws daim ntawv nquag. Vitamins C, B1, B2, B3, B5 thiab B6 kuj ua haujlwm zoo.
