Ntau yam kab mob ua tau zoo yam tsis muaj cov tsos mob pom tseeb. Cov plaub hau thiab rau tes yog ib hom kev qhia, lawv yuav pab kom nkag siab tias lub cev ua tsis tiav. Feem ntau, lawv qhia tias tsis muaj cov vitamins. Txhawm rau ua haujlwm raws sijhawm, tsis txhob nco cov cim hauv qab no ntawm qhov tsis muaj cov vitamins rau cov plaub hau thiab rau tes.
Cov cim qhia tias tsis muaj cov vitamins rau cov plaub hau thiab rau tes:
- Rau tes: Cov kev hloov pauv hauv cov qauv, xim, qhov ntom ntom, thiab cov duab ntawm cov rau tes qhia tias tsis muaj cov vitamins A, B, C, D, thiab E, nrog rau calcium thiab magnesium. Cov ntsia hlau ua nkig, flaky, tsis loj hlob sai, thiab es tsis txhob liab thiab ci, lawv ua npub thiab daj, thiab qee zaum nrog me me dawb specks? Qhov no tsis yog ib txwm muaj kev cuam tshuam rau tus ntsia thawv tshiab, feem ntau cov cim qhia no qhia tau tias muaj teeb meem metabolic.
- Cov plaub hau: dryness, brittleness, dullness, phua xaus thiab dhau cov plaub hau poob yog cov cim qhia meej ntawm qhov tsis muaj vitamin E, uas yog tsim nyog rau zus tau tej cov keratin, lub ntsiab feem ntawm cov plaub hau thiab rau tes. Tsis tas li ntawd, qhov tsis muaj cov vitamins yog qhia los ntawm cov tsos ntawm cov plaub hau grey los yog dandruff ntawm qee qhov ntawm lub taub hau, khaus thiab pob khaus me me ntawm cov tawv taub hau.
Cov khoom noj uas muaj cov vitamins tseem ceeb:
- Vitamin A: Cov spinach, cod siab, citrus txiv hmab txiv ntoo, hiav txwv buckthorn, broccoli, liab caviar, qe qe, hnyav cream, cheese, carrots, sorrel, butter;
- Cov vitamins B1: nqaij nyug, legumes, poov xab, xim av thiab qus nplej, hazelnuts, oatmeal, qe dawb;
- Cov vitamins B2: cheese, oats, rye, siab, broccoli, nplej sprouts;
- Cov vitamins B3: poov xab, qe;
- Cov vitamins B5: ntses, nqaij nyuj, nqaij qaib, mov, siab, plawv, nceb, poov xab, beets, zaub qhwv, legumes;
- Cov vitamins B6: tsev cheese, buckwheat, qos yaj ywm, cod siab, mis nyuj, txiv tsawb, walnuts, avocado, pob kws, lettuce;
- Cov vitamins B9: ntses, cheese, qe qe, hnub, melon, nceb, ntsuab peas, taub dag, txiv kab ntxwv, buckwheat, lettuce, mis nyuj, coarse hmoov;
- Cov vitamins B12: poov xab, ntses, lean nqaij nyuj, herring, kelp, tsev cheese, oysters, nqaij nyuj daim siab, mis nyuj;
- Vitamin C: rosehip, kiwi, qab zib tswb kua txob, citrus txiv hmab txiv ntoo, dub currant, broccoli, zaub ntsuab, apricots;
- Vitamin D: mis nyuj, khoom noj siv mis, ntses roj, butter, parsley, qe qe;
- Vitamin E: txiv roj roj, taum pauv, hiav txwv buckthorn, almonds, qab zib tswb kua txob.
Feem ntau, cov vitamins uas muaj nyob rau hauv cov zaub mov tsis txaus los ua kom lawv tsis muaj nyob rau hauv lub cev, yog li nws ua rau kev nkag siab zoo rau cov vitamin thiab mineral complexes uas muaj nyob rau hauv khw muag tshuaj.
Vitamins rau cov plaub hau thiab rau tes los ntawm lub khw muag tshuaj:
Qhov yooj yim ntawm kev npaj npaj yog tias lawv muaj pes tsawg leeg ntawm cov vitamins thiab minerals raug xaiv coj mus rau hauv tus account cov kev xav tau niaj hnub ntawm lub cev, sib npaug thiab tsom rau kev daws teeb meem nyuaj. Tom qab tag nrho, ntxiv rau ib tug xov tooj ntawm cov vitamins rau cov plaub hau, minerals xws li selenium, zinc, magnesium yog tsim nyog, thiab calcium yog indispensable rau tes. Ib hnub, lub cev yuav tsum tau txais:
- Vitamin A: Cov 1.5-2.5 mg.
- Cov vitamins B1: 1.3-1.7 mg.
- Cov vitamins B2: 1.9-2.5 mg.
- Cov vitamins B6: 1.5-2.3 mg.
- Cov vitamins B12: 0.005-0.008 mg.
- Vitamin C: 60-85 mg.
- Vitamin D: 0.025 mg
- Vitamin E: 2-6 mg.
Muab cov duab no, koj yuav tsum ua tib zoo kawm txog cov khoom muaj pes tsawg leeg, vim tias cov vitamins ntau dhau tuaj yeem ua rau muaj kev puas tsuaj tib yam li lawv qhov tsis muaj. Nco ntsoov tias cov cim qhia ntawm qhov tsis muaj cov vitamins rau cov plaub hau thiab rau tes tuaj yeem tshwm sim tom qab thiab thaum lub sij hawm siv qee cov zaub mov kom poob phaus, yog li ua tib zoo mloog cov cim qhia tias lub cev muab thiab noj qab nyob zoo.