究竟吃什么对头发好呢?这10种食物助你解决脱发烦恼_OK阅读网
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究竟吃什么对头发好呢?这10种食物助你解决脱发烦恼

来源:中国日报    2018-02-07 17:18



        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.        这种颜色鲜艳的水果的结缔组织中含有矿物二氧化硅,有助于强韧秀发,并促进头发生长。
        Key nutrients: Silica, vitamins A, B6, and C, folate.        主要营养成分:二氧化硅,维生素A,维生素B6,维生素C,叶酸。
        How to eat: Have two medium-sized slices of mango as a snack or after a meal.        食用方法:饭后吃两片中等大小的芒果,或当成零食。
        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).        人们认为,毛豆、豆酵饼等豆制品能抑制双氢睾酮激素的形成。
        An imbalance of DHT is believed to contribute to hair loss.        双氢睾酮失衡被认为是导致脱发的原因。
        Key nutrients: Iron, omega-3, vitamin B2, magnesium.        主要营养成分:铁,omega-3脂肪酸,维生素B2,镁。
        How to eat: Aim for at least one 75g (2½ oz) portion a week.        食用方法:以每周至少摄入75g为准。
        Eggs        鸡蛋
        Full of protein, eggs help to boost collagen production.        鸡蛋富含蛋白质,有助于胶原蛋白的生产。
        Collagen surrounds hair strands, but breaks down as people age, leaving them vulnerable to breaking.        发丝被胶原蛋白包裹,但随着年龄的增长,胶原蛋白分解,发丝因此变得脆弱易断。
        Key nutrients: Vitamins A and D, carotenes, lutein, zinc, protein.        主要营养成分:维生素A,维生素D,胡萝卜素、叶黄素、锌、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,每次一个。
        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.        海藻中的某些营养物质,如铁元素和赖氨酸,能直接影响秀发生长。铁可促进健康的血红细胞的生成,而赖氨酸有利于铁的吸收。缺少两者会导致脱发。
        Key nutrients: Iron, L-lysine, zinc, vitamins B2 and B5, folate, magnesium.        主要营养成分:铁、赖氨酸、锌、维生素B2、维生素B5、叶酸、镁。
        How to eat: Have 10g every day to reach your nutrient quota or try a kelp supplement.        食用方法:根据营养指标每天摄入10g,或试着每天吃一片海藻片。
        Figs        无花果
        Figs are a great source of iron, which is essential for healthy hair growth and shiny locks.        无花果是铁的重要来源,是让秀发健康生长和焕发光泽必不可少的。
        Other good sources include dried fruits and berries.        干果和浆果等食物也富含铁元素。
        Key nutrients: Iron, potassium, magnesium, vitamins A and E.        主要营养成分:铁,钾,镁,维生素A和维生素E。
        How to eat: Have two figs a day.        食用方法:每天2个。
        Flaxseeds        亚麻籽
        High in omega-3, these help nourish hair, which prevents it from drying out and becoming weak.        亚麻籽富含omega-3脂肪酸,有助于滋养头发,防止发质变得干燥易损。
        Key nutrients: Omega-3, vitamin B1, magnesium, phosphorus, selenium.        主要营养成分:omega-3脂肪酸,维生素B1,镁,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汤匙,当零食直接吃或撒在食物上。
                
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