Citazione:Messaggio inserito da megaxfactor
Quali sostanze contenute in quali alimenti e assunte con quale tempistica irrobustiscono e nutrono il capello (soprattutto ne aumentano lo spessore)?
Preferirei assumere queste sostanze mangiando... altrimenti quali integratori validi offre il mercato?
Diciamo che un apporto equilibrato di tutte le vitamine e oligoelementi è utile per prevenire effluvi da carenza o subcarenza clinica. Le carenze si accertano con gli esami. nell'apporto proteico non devono mancare alimenti proteici contenenti cistina e metionina.
quanto alle regole di massima sono utili le raccomandazioni dell'OMS
Twelve steps to healthy eating
The CINDI dietary guide highlights 12 key areas for action. It summarizes them as steps; each
step is accompanied by a detailed explanation in the following pages.
1. Eat a nutritious diet based on a variety of foods originating mainly from plants, rather than
animals.
2. Eat bread, grains, pasta, rice or potatoes several times per day.
3. Eat a variety of vegetables and fruits, preferably fresh and local, several times per day (at
least 400 g per day).
4. Maintain body weight between the recommended limits (a BMI of 20–252) by taking
moderate levels of physical activity, preferably daily.
5. Control fat intake (not more than 30% of daily energy) and replace most saturated fats with
unsaturated vegetable oils or soft margarines.
6. Replace fatty meat and meat products with beans, legumes, lentils, fish, poultry or lean meat.
7. Use milk and dairy products (kefir, sour milk, yoghurt and cheese) that are low in both fat
and salt.
8. Select foods that are low in sugar, and eat refined sugar sparingly, limiting the frequency of
sugary drinks and sweets.
9. Choose a low-salt diet. Total salt intake should not be more than one teaspoon (6 g) per day,
including the salt in bread and processed, cured and preserved foods. (Salt iodization should
be universal where iodine deficiency is endemic.)
10. If alcohol is consumed, limit intake to no more than 2 drinks (each containing 10 g of alcohol)
per day.
11. Prepare food in a safe and hygienic way. Steam, bake, boil or microwave to help reduce the
amount of added fat.
12. Promote exclusive breastfeeding and the introduction of safe and adequate complementary
foods from the age of about 6 months, but not before 4 months, while breastfeeding continues
during the first years of life.
It is important that each step be considered, not in isolation, but within the context of all the
others steps and the written explanations following each.
per maggiori approfondimenti leggi il seguente articolo:
http://www.euro.who.int/Document/E70041.pdf
Tendo a precisare che non è una vulgata e che molti punti sono rivedibili. L'uso di margarine al punto 5 è per me del tutto fuorviante, dato che questo sono composte quasi sempre da acidi trans. Poi io sono per assumere carboidrati da cereali e frutta, limitando al massimo l'uso di saccarosio raffinato.
