- 1 Causes of Hair Loss
- 2 The essence of a diet to strengthen hair
- 2.1 Permitted and Prohibited Products
- 2.2 Complex vitamins for hair
- 3 Menus for healthy hair
- 3.1 Recipes
- 4 Exiting the diet and maintaining results
Healthy, thick and shiny hair – the dream of all
the fair sex. Hair care many
girls and women regularly use advertised shampoos,
balms, hair masks. However, often the desired result is not
justifies the money spent, the hair remains dry and brittle,
split at the ends, and in the cold season
fall out. In this case, without a proper diet aimed at
обогащение организма необходимыми витаминами для укрепления и growthа
hair is indispensable.
Contents
Causes of hair loss
According to statistics, every third woman in the world
suffers from hair loss problems at different ages. Hair
are an indicator of health, and therefore suffer primarily
(especially fall out and grow dull) in the presence of diseases of internal
organs. In this case, you should seek advice from
general practitioner and trichologist, as well as complete diagnosis
organism.
The main cause of dryness, brittleness and hair loss during
the absence of serious diseases lies not at all in quality
hair care products, and vitamin deficiency in the body, and
namely zinc, iron, silicon, omega-3 fatty acids, vitamins
Groups A, B and C. The fact is that the body is primarily
provides vitamins all vital organs, because
poor nutrition worsens the condition of hair that is missing
nutrients. In this case, without the right diet,
aimed at enriching the body with essential vitamins for
укрепления и growthа волос, никакие средства по уходу не помогут.
There are other factors affecting the deterioration.
hair condition:
- Hormonal changes in the body – in the period of sexual
ripening, during pregnancy, in the postpartum period, with
climax. - Side effect after medication.
- Disturbances and changes in the endocrine and nervous systems of the body,
what can be caused by frequent stress, chronic fatigue,
prolonged depressive state. - Avitaminosis – seasonal hair loss caused by lack
vitamins in the body. - Improper diet, compliance with mono-diet for weight loss.
- A sharp change in temperature (overcooling, frequent
use of hair dryer, forceps, iron for straightening curls). - Fashionable hairstyles (African braids, dreadlocks, chemical
waving, extensions strands).
The essence of the diet to strengthen hair
Proper nutrition is a guarantee of healthy hair, their strengthening,
восстановления и growthа, вот почему так важно соблюдать диету.
Diet consists in the daily use of products containing
необходимые для укрепления и growthа волос витамины и микроэлементы.
Eat often, at least 5 times a day, but small
in portions. The break between meals should not be more than 3 hours.
During the diet it is important to observe the water balance, daily drinking not
less than 1.5-2 liters of non-carbonated water.
The diet for hair loss in women includes the following
Nutrients in the diet:
- Proteins – participating in the formation of keratin and collagen
(meat, fish, eggs, poultry, legumes, nuts); - Fatty acids – maintain hormonal balance, affecting
hair density (sunflower, corn oil); - Витамин A — ретинол — витамин growthа волос (сметана, сливочное
oil, liver, fish oil); - Vitamin C is an antioxidant that promotes collagen production
(citrus, wild rose, currant); - Vitamins of group B (especially B12) – affect the update
кожи и growth волос (рыба, морепродукты, мясо, дрожжи, семечки,
nuts); - Iron – affects skin color, hair shine (game, beans,
egg yolks); - Zinc – prevents hair breakage (seeds, grains,
seafood).
Food to strengthen the hair is different, depending on
their type:
- Ломкие и сухие волосы — в меню диеты должны
dominate foods rich in fatty acids (fatty fish,
nuts, avocados, cereals, olives). Daily should not drink
less than 2 liters of water without gas, as well as green tea. - Жирные — в меню диеты должны преобладать
Vitamin B fortified foods (vegetables, herbs, beans, eggs,
nuts, cereals, dairy products), because of its shortage and
breaks down fat metabolism in the skin. - Невзрачные и тусклые — в меню диеты должны
dominate foods containing zinc (pumpkin seeds,
almond nuts, bananas, avocados, dairy products).
There are no strict dietary restrictions, based on the recommended
products and personal preferences can be made daily
menu. Эффективный результат (укрепление, блеск и growth волос) будет
noticeable after 2-3 months of dieting.
Allowed and prohibited products
Диета для укрепления и growthа волос — разрешенные
Products:
- Fish (especially the salmon family) and seafood (contain
polyunsaturated acids Omega-3, iron, vitamin B12); - Chicken and turkey (protein sources, which contributes
ускорению growthа и укреплению волос); - Dairy and dairy products (rich in calcium);
- Eggs (contain vitamin D12 and biotin);
- Whole grain bread and cereals (contain iron, zinc, vitamins
groups B); - Legumes (contain biotin, iron, zinc);
- Nuts (rich in selenium, zinc, omega-3 fatty acids);
- Green vegetables – spinach, broccoli, celery (are
natural hair conditioners that eliminate dry skin
due to the content of calcium, iron, vitamins of group A and
C) - Carrots (rich in vitamin A).
The diet menu should also include: various cereals (rice,
buckwheat, oatmeal), vegetables (cabbage, beets, pepper), greens (dill,
parsley, cilantro), fruits and berries (citrus, raspberries, apples,
pears, peaches), dried fruits (raisins, dried apricots, prunes). Occasionally at
diet, you can treat yourself to bitter chocolate, marmalade, marshmallows.
Of the drinks in the diet, in addition to non-carbonated water, are allowed:
fruit and vegetable juices, compotes, tea (green, herbal).
Sugar consumption is recommended to be minimized by sweetening.
drinks with natural honey.
Prohibited foods when dieting:
- Pastry baking;
- Flour and bakery products from wheat flour of the highest
varieties; - Fatty meats (pork, lamb);
- Semi-finished products;
- Fast food;
- Canned food, marinades and smoked meats;
- Fat cheese;
- Fatty sauces;
- Sweets and sweet desserts;
- Coffee, strong black tea;
- Carbonated drinks;
- Alcoholic beverages.
The complex of vitamins for hair
Для укрепления и growthа волос недостаточно соблюдение одной лишь
diet, you must additionally take a complex of vitamins for
achieve the desired effect in the shortest possible time.
Витаминные комплексы для укрепления и growthа волос при
diet:
- �”Aevit” – consists of vitamins A and E. Take one by one
capsule 1 time per day. The course of treatment lasts 30-40 days. - �Pentovit is a complex of B group vitamins (B1, B3, B6, B9, B12).
Take 3 times a day, 1-2 tablets after meals. Duration
a course of taking the drug – 1 month. - �Pantovigar is a complex of vitamins. Take 1 tablet 3
times a day with meals. Duration курса 6 месяцев. - �”Revalid” – contains zinc, iron, copper. Take 1 capsule
3 times a day before or during meals. Duration курса 2-3
of the month. - �”Nagipol” – dietary supplement containing brewer’s yeast, rich in vitamin B.
Take 1 tablet 3 раза в день за 10 минут до еды.
Duration курса от 7 дней до 2 месяцев.
Healthy Hair Menu
Diet to strengthen hair – an exemplary menu for the week
(breakfast, snack, lunch, afternoon snack, dinner):
Monday:
- Muesli with dried fruits;
- Garnet;
- Bouillon. 2 slices of whole grain bread. Lightly salted
salmon; - A glass of kefir;
- Carrot cutlets. Arugula salad.
Tuesday:
- Cheesecakes with sour cream;
- Green apple;
- Salmon ear 2 slices of whole grain bread;
- A handful of nuts;
- Oven baked chicken fillet with broccoli and spinach.
Wednesday:
- Buckwheat porridge with milk;
- Fruit salad;
- Chicken soup with crackers;
- Prunes stuffed with nuts;
- Steamed fish cakes. Salad from grated carrots.
Thursday:
- Cottage cheese pudding with raisins;
- A glass of kefir;
- Broccoli puree soup. 2 slices of whole grain bread. Boiled
turkey fillet; - Pear;
- Grilled salmon steak. Greek salad”.
Friday:
- Oatmeal with nuts and dried fruit;
- Natural yogurt with greens;
- Soup with meatballs. 2 slices of whole grain bread;
- Orange juice;
- Pink salmon baked in the oven with vegetables.
Saturday:
- Omelet of two eggs. 2 pieces of low-fat cheese;
- Grapefruit;
- Broth with crackers. The vinaigrette;
- A handful of nuts;
- Baked potatoes 2 pcs. Vegetable salad with seafood.
Sunday:
- Pumpkin porridge with milk;
- A glass of ryazhenka;
- Celery cream soup. 2 slices of whole grain bread. Steam
beef burgers; - Sunflower seeds;
- Bean puree. Fishballs. Cabbage salad.
Recipes
Vegetable salad with seafood
Ингредиенты:
- Frozen seafood cocktail 500 gr;
- Red tomato 1 pc;
- Tomato yellow 1 pc;
- 2-3 lettuce leaves;
- Olive oil 2-3 tbsp .;
- Salt pinch.
Cooking method:
- Lettuce leaves pour cold water and leave for an hour in order
to remove bitterness from them. - Wash tomatoes, dry, cut into cubes.
- Cocktail seafood throw in boiling water, boil 7
minutes Strain, cool. - Put lettuce on a plate, then seafood and
sliced tomatoes. - Salt, season the salad with olive oil, gently
mix.
Vegetable salad with seafood — полезное и питательное
a dish that is recommended to include in the diet menu on
dinner.
Salmon soup
Ингредиенты:
- Salmon fillet 200 gr;
- Potato 3 pcs;
- Carrots 1 pc;
- Onions 1 pc;
- Greens to taste;
- Salt pinch;
- Black pepper in peas;
- Bay leaf.
Cooking method:
- Pour water into a saucepan, bring to a boil, reduce gas,
salt, add pepper and bay leaf. - Peel all vegetables. Potatoes cut into small cubes and
throw in the water. - Onions cut into small cubes, carrot straws. Throw in
soup, cook for 10 minutes on low heat. - Salmon fillet washed, cut into small pieces,
throw in уху к овощам, варим 10 minutes - Greens washed, chopped, add to the ear. Turn off the gas,
Cover the pot with the lid and leave the soup to infuse for
5-10 minutes
Salmon soup — королевское первое блюдо, которым можно
eat lunch during a diet.
Carrot Cutlets
Ингредиенты:
- Carrots 600 gr;
- Flour 100 gr;
- Eggs 2 pieces;
- Vegetable oil;
- Salt pinch.
Cooking method:
- Peel carrots, wash, grate on large
grater. - Add eggs and flour to carrots, mix until smooth
consistency. Leave the dough to rest for 15 minutes to highlight.
juice. - After 15 minutes, mix the mince again, form small
cutlets. To prevent the dough from sticking to the hands, moisten them with water. - Fry the patties on both sides until golden brown
heated pan with vegetable oil.
Be sure to include in your diet carrot patties in
time to diet
Prunes stuffed with nuts
Ингредиенты:
- Prunes;
- Walnuts;
- Sugar;
- Sour cream.
Cooking method:
- Prune cleaned pits. Rinse, dry,
stuff the walnuts. - In a saucepan, pour 1 tbsp. sugar, pour 1 glass of water.
Bring to a boil, boil a little until completely dissolved.
Sahara. - Pour the sugar syrup prunes, bring to a boil,
уменьшить газ и варить на медленном огне 25 minutes - Strain prunes, cool.
- Before serving, pour over the sour cream, whipped with sugar.
Stuffed nuts with prunes – a delicious and healthy dessert,
who can be pampered during a diet for
укрепления и growthа волос.
Getting out of the diet and maintaining results
After dieting, you can notice a significant improvement.
hair conditions that will become shiny and strong. Besides
this, nails will strengthen, the skin will increase its elasticity and elasticity,
improve complexion. Diet will have a beneficial effect on
the body as a whole, will accelerate metabolic processes, increase immunity,
появится чувство легкости и бодgrowthи. To enhance the effect
It is recommended to do a daily massage of the head, which will increase
кровообращение и поспособствует growthу волос.
In order to prevent hair loss in the future,
It is recommended to periodically follow the proposed diet,
отличающуюся разнообразным menu. For the prevention of hair loss
should include in your daily diet fish, seafood,
lean poultry meat, eggs, vegetables and fruits. Snacking
recommended nuts, seeds, dried fruit, low-fat
fermented milk drinks.
To other preventive measures besides diet and proper
nutrition, include: the rejection of bad habits, a full sleep,
adherence to work and rest, long walks in the fresh
the air. In the cold season it is recommended to always wear a headgear.
a piece so as not to overcool the hair follicles. In winter
it is recommended to take vitamin and mineral supplements
complexes to enrich the body with all necessary for
normal vital activity with vitamins and trace elements.
