За всички други, като мен, като теб, като нас, като вас - Добро утро Габрово ... днес е събота, за повечето почивка, за други пореден почивен ден, за някои вероятно работен (е, вие сте късметлии, не се мусете) .... След 12 мин. от Шадраваните потеглят най-верните колоездачи, ако вече сте си изпили кафето, ако сте си измили очите или поне махнали гурилите (не всеки обича да се мокри, нали) ... яхвайте колелетата и дерзайте. От мен ... чао! :)
"Lather, rinse, repeat" may be standard advice, but shampoo and conditioner alone won't give you the healthy hair you crave. For the most luxurious locks possible, you'll need to step out of the shower, and into the kitchen.
"Your hair grows about 1/4 to 1/2 inch every month, and the foundation of all of our new hair, skin, and nail growth is the nutrients we eat," says Dawn Jackson Blatner, RD, a Chicago-based dietitian. "If you eat a healthy diet, you will grow stronger and healthier cells throughout your entire body -- inside and out."
If you were born with fine, thin hair, you'll never have rope-thick tresses -- no matter what you eat -- but a well-balanced diet that includes plenty of growth-promoting protein and iron can make a difference, say nutrition and hair experts.
Read on for the 10 top foods that should be the foundation of your healthy hair diet.
Healthy Hair Food No. 1: Salmon
When it comes to foods that pack a beauty punch, it's hard to beat salmon. Loaded with omega-3 fatty acids, this high-quality protein source is also filled with vitamin B-12 and iron.
"Essential omega-3 fatty acids are needed to support scalp health," says Andrea Giancoli, MPH, RD, a dietitian in Los Angeles and a spokeswoman for the American Dietetic Association. "A deficiency can result in a dry scalp and thus hair, giving it a dull look."
Vegetarian? Include one or two tablespoons of ground flaxseed in your daily diet for some plant-based omega-3 fats.
Healthy Hair Food No. 2: Dark Green Vegetables
Popeye the Sailor Man didn't eat all that spinach for healthy hair, but he could have. Spinach, like broccoli and Swiss chard, is an excellent source of vitamins A and C, which your body needs to produce sebum. The oily substance, secreted by your hair follicles, is the body's natural hair conditioner.
Dark green vegetables also provide iron and calcium.
Healthy Hair Food No. 3: Beans
Beans, beans, they're good for your ... hair?
Yes, it's true. Legumes like kidney beans and lentils should be an important part of your hair-care diet. Not only do they provide plentiful protein to promote hair growth, but ample iron, zinc, and biotin. While rare, biotin deficiencies can result in brittle hair.
Blatner, who is also a spokeswoman for the American Dietetic Association, recommends three or more cups of lentils or beans each week.
Healthy Hair Food No. 4: Nuts
Do you go nuts for thick, shiny hair? You should.
Brazil nuts are one of nature's best sources of selenium, an important mineral for the health of your scalp.
Walnuts contain alpha-linolenic acid, an omega-3 fatty acid that may help condition your hair. They are also a terrific source of zinc, as are cashews, pecans, and almonds. A zinc deficiency can lead to hair shedding, so make sure nuts are a regular on your healthy hair menu.
Healthy Hair Food No. 5: Poultry
Chickens and turkeys may have feathers, but the high-quality protein they provide will help give you the healthy hair you crave.
"Without adequate protein or with low-quality protein, one can experience weak brittle hair, while a profound protein deficiency can result in loss of hair color," Giancoli tells WebMD.
Poultry also provides iron with a high degree of bioavailability, meaning your body can easily reap its benefits.
Healthy Hair Food No. 6: Eggs
When it comes to healthy hair, it doesn't matter whether you like your eggs scrambled, fried, or over easy. However they're served up, eggs are one of the best protein sources you can find.
They also contain biotin and vitamin B-12, which are important beauty nutrients.
Healthy Hair Food No. 7: Whole Grains
Sink your teeth into hearty whole grains, including whole-wheat bread and fortified whole-grain breakfast cereals, for a hair-healthy dose of zinc, iron, and B vitamins.
A whole-grain snack can also be a great go-to food when your energy is zapped halfway through the afternoon, and you've still got hours to go before dinner.
Healthy Hair Food No. 8: Oysters
Oysters may be better known for their reputation as an aphrodisiac, but they can also lead to healthy hair -- and who doesn't love that?
The key to their love and hair-boosting abilities is zinc -- a powerful antioxidant.
If oysters don't make a regular appearance on your dinner plate, don't despair. In addition to getting it from whole grains and nuts, you can also get zinc from beef and lamb.
Healthy Hair Food No. 9: Low-Fat Dairy Products
Low-fat dairy products like skim milk and yogurt are great sources of calcium, an important mineral for hair growth. They also contain whey and casein, two high-quality protein sources.
For some healthy hair foods "to-go," try throwing a yogurt or cottage cheese cup in your bag when you head out in the morning to snack on later in the day. You can even boost their hair benefits by stirring in a couple of tablespoons of ground flaxseeds or walnuts for omega-3 fatty acids and zinc.
Healthy Hair Food No. 10: Carrots
Carrots are an excellent source of vitamin A, which promotes a healthy scalp along with good vision.
Since a healthy scalp is essential for a shiny, well-conditioned head of hair, you'd be wise to include carrots in your diet as snacks or toppings on your salad.
The American Dietetic Association says breakfast is the most important meal of the day.
Despite the healthful benefits, breakfast may be the meal that is most often neglected or skipped. Eating breakfast not only aids in weight management, it fuels the body to help provide energy, better concentration and problem-solving ability throughout the day, according to the food and nutrition experts at the American Dietetic Association.
Forty years of breakfast related studies show that jump starting the day with breakfast benefits everyone -- children, teens and adults. "Eating breakfast is very important for the brain and the body first thing in the morning", said Los Angeles registered dietitian Gail Frank, spokesperson for the American Dietetic Association. "Breakfast skippers often feel tired, restless or irritable in the morning."
Breakfast is the first chance the body has to refuel its glucose levels, also known as blood sugar, after eight to 12 hours without a meal or snack. Glucose is essential for the brain and is the main energy source. Blood glucose also helps fuel the muscles needed for physical activity throughout the day.
"Breakfast is also very important for weight loss and weight management," Frank said. "You 'break the fast' of not eating for the past eight to 12 hours. It helps curb your hunger and prevent binge eating later in the day. Breakfast is important to manage your weight and potentially lose weight by eating less calories throughout the day."
During National Nutrition Month and all year long, the American Dietetic Association suggests simple ideas to help add breakfast to your daily eating plan.
- Ready-to-eat whole-grain cereal topped with fruit and a cup of yogurt
- Whole-grain waffles topped with peanut butter, fruit or ricotta cheese
- A whole-wheat pita stuffed with sliced hard-cooked eggs
- Hot cereal topped with cinnamon, nutmeg, allspice or cloves
- Peanut butter on a bagel with fresh fruit (banana or apple wedges) and low-fat milk
- Breakfast smoothie (milk, fruit and teaspoon of bran, whirled in a blender)
- Vegetable omelet with a bran muffin and orange juice
If your taste buds just do not crave breakfast foods in the morning, try:
- Lean ham on a toasted English muffin and vegetable juice
- Cheese pizza and orange juice
- Grilled vegetables mixed with beans and cilantro topped with cheese
- Heated leftover rice with chopped apples, nuts and cinnamon and fruit juice
With nearly 70,000 members, the Chicago-based American Dietetic Association is the nation's largest organization of food and nutrition professionals. The ADA serves the public by promoting optimal nutrition and well-being.