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雙語:這10種食物助你解決脫發煩惱
愛語吧 2018-02-13 15:35 瀏覽2034次

  印象中,掉頭發應該是中老年人煩惱的事兒,但如今第一批90后也開始禿了。導致脫發的原因有很多,究竟如何才能防治?除了調整作息、緩解壓力外,“食療”也是一個好辦法。食物中的某些營養物質有益于頭發健康,例如,含有抗氧化劑類黃酮的食物可強化毛囊,含鐵食物能促進血紅細胞生成,富含蛋白質和二氧化硅的食物能促進頭發生長。下面這10種食物就是“頭發的最愛”。

Mango 芒果Mango 芒果

  This colorful fruit provides the mineral silica, which is a component of connective tissue that helps to strengthen hair and promote its growth.

  這種顏色鮮艷的水果的結締組織中含有礦物二氧化硅,有助于強韌秀發,并促進頭發生長。

  Key nutrients: Silica, vitamins A, B6, and C, folate.

  主要營養成分:二氧化硅,維生素A,維生素B6,維生素C,葉酸。

  How to eat: Have two medium-sized slices of mango as a snack or after a meal.

  食用方法:飯后吃兩片中等大小的芒果,或當成零食。

  Soy beans
大豆

  Foods derived from soy, such as edamame beans and tempeh, are thought to inhibit the formation of a hormone known as dihydrotestosterone (DHT).

  人們認為,毛豆、豆酵餅等豆制品能抑制雙氫睪酮激素的形成。

  An imbalance of DHT is believed to contribute to hair loss.

  雙氫睪酮失衡被認為是導致脫發的原因。

  Key nutrients: Iron, omega-3, vitamin B2, magnesium.

  主要營養成分:鐵,omega-3脂肪酸,維生素B2,鎂。

  How to eat: Aim for at least one 75g (2? oz) portion a week.

  食用方法:以每周至少攝入75g為準。

  Eggs
雞蛋

  Full of protein, eggs help to boost collagen production.

  雞蛋富含蛋白質,有助于膠原蛋白的生產。

  Collagen surrounds hair strands, but breaks down as people age, leaving them vulnerable to breaking.

  發絲被膠原蛋白包裹,但隨著年齡的增長,膠原蛋白分解,發絲因此變得脆弱易斷。

  Key nutrients: Vitamins A and D, carotenes, lutein, zinc, protein.

  主要營養成分:維生素A,維生素D,胡蘿卜素、葉黃素、鋅、蛋白。

  How to eat: Enjoy a boiled or poached egg four times a week.

  食用方法:每周食用4枚水煮蛋或荷包蛋,每次一個。

  Kelp
海藻

  Certain nutrients in kelp, such as iron and the amino acid L-lysine, directly affect hair growth. Iron ensures healthy red blood cell production, while L-lysine facilitates iron absorption. A deficiency in both can impact hair loss.

  海藻中的某些營養物質,如鐵元素和賴氨酸,能直接影響秀發生長。鐵可促進健康的血紅細胞的生成,而賴氨酸有利于鐵的吸收。缺少兩者會導致脫發。

  Key nutrients: Iron, L-lysine, zinc, vitamins B2 and B5, folate, magnesium.

  主要營養成分:鐵、賴氨酸、鋅、維生素B2、維生素B5、葉酸、鎂。

  How to eat: Have 10g every day to reach your nutrient quota or try a kelp supplement.

  食用方法:根據營養指標每天攝入10g,或試著每天吃一片海藻片。

  Figs
無花果

  Figs are a great source of iron, which is essential for healthy hair growth and shiny locks.

  無花果是鐵的重要來源,是讓秀發健康生長和煥發光澤必不可少的。

  Other good sources include dried fruits and berries.

  干果和漿果等食物也富含鐵元素。

  Key nutrients: Iron, potassium, magnesium, vitamins A and E.

  主要營養成分:鐵,鉀,鎂,維生素A和維生素E。

  How to eat: Have two figs a day.

  食用方法:每天2個。

  Flaxseeds
亞麻籽

  High in omega-3, these help nourish hair, which prevents it from drying out and becoming weak.

  亞麻籽富含omega-3脂肪酸,有助于滋養頭發,防止發質變得干燥易損。

  Key nutrients: Omega-3, vitamin B1, magnesium, phosphorus, selenium.

  主要營養成分:omega-3脂肪酸,維生素B1,鎂,磷,硒。

  How to eat: Eat up to one tbsp a day, either as a snack or sprinkled over meals.

  食用方法:每天1湯匙,當零食直接吃或撒在食物上。

  Pumpkin seeds
南瓜籽

  These protein-rich seeds provide zinc, which supports cellular reproduction and enhances immunity, leading to hair growth.

  這些蛋白質豐富的種子含有鋅,有助于細胞繁殖,增強免疫力,促進頭發生長。

  Key nutrients: Zinc, iron, phosphorus, magnesium, manganese, copper, protein.

  主要營養成分:鋅、鐵、磷、鎂、錳、銅、蛋白質。

  How to eat: Eat up to one tbsp a day. Combine with flaxseeds for a nutritious mix.

  食用方法:每天最多1湯匙。搭配亞麻籽混合食用。

  Berries
漿果

  Naturally high in collagen-boosting vitamin C, berries aid iron absorption.

  維生素C能促進膠原蛋白生成。漿果富含天然維生素C,有助于鐵元素的吸收。

  Vitamin C boosts scalp circulation, while its antioxidant action protects follicles from free-radical damage.

  維生素C能促進頭皮血液循環,其抗氧化作用保護毛囊免受自由基損傷。

  Key nutrients: Vitamin C, potassium.

  主要營養成分:維生素C、鉀。

  How to eat: Have a handful every day.

  食用方法:每天一把。

  Avocados
牛油果

  Creamy avocados supply vitamin E, which increases oxygen uptake and improves circulation to the scalp to promote healthy hair growth.

  柔滑的牛油果含有維生素E,能增加攝氧量,改善頭皮血液循環,促進秀發生長。

  Key nutrients: Vitamin E, potassium, omega-9, B-vitamins, folic acid.

  主要營養成分:維生素E,鉀,Omega-9脂肪酸,B族維生素、葉酸。

  How to eat: Eat one medium avocado two-to-four times a week.

  食用方法:每周食用2-4個中等大小的牛油果。每次一個。

  Leafy greens
綠葉蔬菜


  Greens such as Swiss chard, watercress, spinach and cabbage, promote the production of keratin, which is a hair protein that strengthens follicles.

  瑞士甜菜、西洋菜、菠菜和卷心菜等綠色蔬菜能促進角蛋白的生產,這種蛋白質可強健頭發毛囊。

  Key nutrients: Vitamins A, C, and K, B vitamins, potassium, folate.

  主要營養成分:維生素A、維生素C、維生素K、B族維生素、鉀、葉酸。

  How to eat: Eat a 100g (3? oz) portion of leafy greens every day in a salad or as part of a meal.

  食用方法:在每天的沙拉或菜品中攝入100g綠葉蔬菜。


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