The Best Foods for Hair Growth | बाल विकास के लिए 14 सर्वश्रेष्ठ खाद्य पदार्थ | healthy hair ke lie 14 sarvashreshth khaady padaarth

 Kai log majaboot aur healthy hair chaahate hain, khaasakar jab ve bade hote hain.

dilchasp hai, aapake baal prati maah lagabhag 0.5 inch (1.25 semee) aur prati varsh 6 inch (15 semee) badhate hain. yah kitnee teji se badhata hai yah umar, svaasthy, aahaar jaise kaarakon par nirbhar karata hai.

Haalaanki aap umar jaise kaarakon ko nahin badal sakate hain, aahaar ek cheej hai jis par aapaka niyantran ho sakta he. vaastav mein, sahee poshak tatvon  vaale aahaar ka sevan karane se baalon ka jhadana band ho sakata hai.

Doosaree aur, sahi poshak tatvon ke saath santulit aahaar khaane se baalon ke vikaas ko badhaava dene mein madad mil sakati hai, khaasakar jab aap kharaab poshan ke kaaran baalon ke jhadane ka saamana kar rahe hain.

Yahaan 14 sarvashreshth khaady padaarth hain jo aap ke baal vikaas ko badhaava dene ke lie kha sakate hain.

1. ande ( Egg)

ande protein aur biotin ka ek bada srot hain, do poshak tatv jo baalon ke vikaas ko badhaava de sakate hain.

Baalon kee vrddhi ke lie paryaapt protein ka sevan mahatvapoorn hai kyonki baalon ki jaade jyaadaatar protein se bane hote hain. Aahaar mein protein kee kamee baalon ke jhadane  ko badhaava deta he.

biotin, keratin naamakk ek baalon ke protein ke utpaadan ke lie aavashyak hai, yahi kaaran hai ki biotin ki khuraak aksar baalon ke vikaas ke lie batayi  jaati hai. Shodh se yah bhi pata chala hai ki adhik biotin ka sevan biotin kee kamee  vaale logon mein baalon ke vikaas ko behatar banaane mein madad kar sakata hai.

Haalaanki, agar aap santulit aahaar ka sevan karate hain to biotin kee kamee asaamaany hai. svasth logon ko adhik biotin  ka sevan karane se laabh dikhaane ke lie bahut kam saboot hain.

Ande zink, selinium aur any baalon ke svasth poshak tatvon ka bhee ek achchha srot hain. Yah ande  ko baalon ke svaasthy ke lie upbhog karane ke lie sabase achchhe khaady padaarthon mein se ek banaata hai.

2. Jaamun ( berries)

Jaamun phayedemnd compounds aur vitaamin se bhare hote hain jo baalon ke vikaas ko badhaava de sakate hain.

isamen vitaamin C shaamil hai, jisamen majaboot antioxidant gun hain.antioxidant baalon ki jaddo ko nuksaan pahunchaane vaale padartho se bachaane mein madad kar sakate hain.

udaaharan ke lie, stroberry ka 1 cup (144 graam) aapake dainik vitaamin C ki jaroorat  ka prabhaavashaalee 141% pradaan karata hai.

Isake alaava, shareer collagen ka utpaadan karane ke lie vitaamin c ka upayog karata hai, ek protein jo baalon ko  tootane se bachaane mein madad karata hai .

3. Paalak (spinach)

paalak ek svasth hari sabji hai jo folate, iron aur vitaamin e aur C jaise laabhakaaree poshak tatvon se bharee hotee hai, ye sabhee baalon ke vikaas  ko badhaava de sakate hain.

vitaamin e tvacha kee granthiyon ko seebum banaane mein madad karata hai. yah taileey padaarth baalon ko svasth  rakhane ke lie sir i nami banaye rakhne mein madad karata hai.

paalak ka ek cup (30 graam) aapake dainik vitaamin e kee jaroorat ka 11% tak pradaan karata hai.

paalak bhi iron ka ek badiya srot hai, jo baalon ke vikaas ke lie aavashyak hai.iron aapake aid growth aur metabolism ko badane ke lie laal rakt koshikaon ko poore shareer mein oxygen le jaane mein madad karata hai.

iron kee kamiyon ko baalon ke jhadane se joda gaya hai.

4. Fatty fish

Fatty fish  jaise salmon,herring aur mackerel  mein poshak tatv hote hain jo baalon ke vikaas ko badhaava de sakate hain.

inhe omega -3 fatty acid ke utkrsht srot hain, jinhen baalon ke vikaas se joda gaya hai.

120 mahilaon ke ek adhyayan mein paaya gaya ki omega -3 aur omega -6 fatty acid ke saath-saath antioxidantt yukt ahar lene se baalon ka jhadana kam hua aur baalon ka ghanatv  badh gaya.

Ek any adhyayan mein paaya gaya ki machhali ke tel ke suppliment lene se baalon ka jhadana kam ho jaata hai aur patale baalon vaalee mahilaon  mein baalon ka vikaas badh jaata hai.

Haalaanki, omega -3 fatty acid aur baalon ke vikaas par keval kuchh hee adhyayan hain. svaasthy visheshagyon dvaara koee siphaarish karane se pahale adhik adhyayan kee aavashyakata hai.

fatty fish bhi protein, selinium, vitaamin d 3 aur  vitaamin b ka ek bada srot hai, poshak tatv jo majaboot aur svasth baalon ko badhaava dene mein madad kar sakate hain.

5. Shakarakand (sweet potatoes)

shakarakand beta-karotin ka ek bada srot hain. shareer is yaugik ko vitamin e mein parivartit karata hai, jo baalon ke achchhe svaasthy se juda hua hai.

ek madhyam shakarakand (lagabhag 114 gram) mein aapake dainik vitamin e kee zaroorat (18) se chaar guna adhik pradaan karane ke lie paryaapt beta-karotin hota hai.

shodh se pata chala hai ki vitamin e sebum ke utpaadan ko badhaava deta hai, jo baalon ko svasth rakhane mein madad karata hai.

kya adhik hai, vitaamin e baalon ke vikaas kee dar ko bhee tej kar sakata hai aur mote baalon ke vikaas ko protsaahit kar sakata hai, jabaki sabhee any baalon ke rom ko phir se banane se rokate hain .

6. Avocados

avocados svaadisht, paushtik aur svasth vasa ka ek bada srot hai.

inme vitaamin e ka ek utkrsht srot bhee hain, jo baalon ke vikaas ko badhaava de sakate hain. ek madhyam avocado (lagabhag 200 graam) aapake dainik vitamin e ki 21% jaroorat  pradaan karata hai.

vitamin c kee tarah, vitaamin e ek antioxident hai jo mukt kanon ko beasar karake oxidetive strees se nipatne mein madad karata hai.

ek adhyayan mein, aath maheene  ke lie vitamin e  lene ke baad baalon ke jhadane vaale logon ne 34.5% adhik baal vikaas ka anubhav kiya.

vitaamin e scalp kee tarah tvacha ke kshetron ko bhee oxidetive stress aur kshati se bachaata hai. sir par kshatigrast tvacha ke parinaamasvaroop kharaab baal gunavatta aur kam baal koop ho sakate hain.

avocados aavashyak fatty acid ka ek bada srot hai. ye fats shareer dvaara utpaadit nahin kie ja sakate hain, lekin aapakee koshikaon ka aavashyak nirmaan khand hain. aavashyak fatty acid kee kamee ko baalon ke jhadane se joda gaya hai

7. Nuts

nuts svaadisht, suvidhaajanak hote hain aur isamen vibhinn prakaar ke poshak tatv hote hain jo baalon ke vikaas ko badhaava de sakate hain.

udaaharan ke lie, baadaam ka ek auns (28 graam) aapake dainik vitaamin ee kee jaroorat (26) ka prabhaavashaalee 37% pradaan karata hai.

  B vitaamin, zinc aur aavashyak fatty acid kee ek vistrt vividhata bhee pradaan karate hain. inamen se kisee bhee poshak tatv kee kamee baalon ke jhadane  se judee huee hai.

nuts ko baalon ke vikaas ke alaava kaee any svaasthy laabhon se bhee joda gaya hai, jinamen soojan kam hona aur hrday rog  ka kam jokhim shaamil hai.

yah nuts ko aapake aahaar ke lie ek utkrsht aur aasaan jod banaata hai.

8. seads

beej  calorie ke saath poshak tatvon kee ek badee maatra mein vitarit karate hain. inmen se kaee poshak tatv baalon ke vikaas ko bhee badhaava de sakate hain. inamen vitamin e, zinc aur selenium shaamil hain.

soorajamukhee ke beejon ka  (28 graam) aapake dainik vitaamin ee kee lagabhag 50% maatra pradaan karata hai, jisamen vibhinn prakaar ke baal-svasth b vitaamin  hote hain.

phlaiksaseeds aur chiya beejon jaise kuchh aur beej bhee omega -3 phaitee esid pradaan karate hain.

flaxseeds kee  1-ounce (28-graam) 6,388 miligram omega -3fatty acid pradaan karata hai. saaman ke aadhe se adhik falet (178 graam) se adhik omega -3 fatty acid hota hai.

haalaanki, phlaiksaseeds omega -3 fatty acid ka ek prakaar pradaan karate hain jo shareer dvaara kushalata se omega -3  ke roop mein upayog nahin kiya jaata hai. baharahaal, yah aahaar ke lie ek badhiya ahar hai.

vibhinn prakaar ke poshak tatv praapt karane ke lie, beejon ke mishran ka upabhog karana sabase achchha hai.

9. meethee mirch (Sweet Peppers)

meethe mirch vitaamin c ka ek utkrsht srot hain, jo baalon ke vikaas mein sahaayata kar sakate hain.

vaastav mein, ek yellow pepper ek orange( santra)  ke roop mein lagabhag 5.5 guna adhik vitaamin C pradaan karatee hai.

vitaamin C collagen utpaadan ko badhaava dene mein madad karata hai, jo aapake baalon ke strand ko majaboot karane mein madad kar sakata hai. yah ek majaboot antioxidant bhee hai, jo oxidetive stress ke khilaf baalon ke jhadane se raksha kar sakata hai.

oxidetive stress tab hota hai jab mukt kan shareer kee antioxidant  raksha pranaalee ko abhibhoot karate hain. ise baalon ke jhadane aur baalon ke safed hone  se joda gaya hai..

 vitaamin sebum ke utpaadan ko protsaahit karate hue baalon ke vikaas ko gati dene mein madad kar sakata hai, jo baalon ko svasth rakhane mein madad karata hai.

10. beans

beans protein ka ek mahaan sanyantr-aadhaarit srot hai, jo baalon ke vikaas ke lie aavashyak hai.

seep kee tarah, beans zinc ka ek achchha srot hai, jo baalon ke vikaas aur marammat chakr ko sahaayata karata hai. kaale beans kee ek 3.5-ouns (100-graam) aapakee dainik zinc jarooraton (32) ka 7% pradaan karatee hai.

ve iron, biotin aur folet sahit kaee any baalon ko svasth poshak tatv bhee pradaan karate hain.

in sabhee laabhon ke oopar, beans atyadhik bahumukhee aur sastee hain, jo unhen aahaar mein ek aasaan jod deta hai.

13. soyabean

adhyayanon se pata chala hai ki soyabean mein yaugik baal vikaas ko badhaava de sakate hain. in yaugikon mein se ek spermidine hai, jo soyaabeen mein prachur maatra mein hai.

udaaharan ke lie, 100 svasth logon ke ek adhyayan mein paaya gaya ki ek spermidine aadhaarit poshan poorak sakriy baalon ke vikaas ke ek cycle ko lambe samay tak age bada sakta he ise anajen cylcle kaha jaata hai. ab lambe samay tak ek hair follicle anajen charan mein rahata hai, jo ab  badhega .

test-tube adhyayanon se yah bhee pata chala hai ki  spermidine maanav baal vikaas  ko badhaava deta hai.

haalaanki,  spermidine aur baal vikaas par shodh kaaphee naya hai, isalie svaasthy visheshagyon dvaara  spermidine ke sevan par siphaarishen karane se pahale adhik adhyayan kee aavashyakata hai.

14. Meat

maans kaee logon ke aahaar mein ek pradhaan hai aur poshak tatvon se bharapoor hai jo baalon ke vikaas mein sahaayata kar sakata hai.

meat  protein vrddhi ko badhaava deta hai aur baalon ke follicle ko aur majaboot karane mein madad karata hai.

red meat, vishesh roop se, ek prakaar ke iron se samrddh hota hai jise avashoshit karana aasaan hota hai. yah khanij laal rakt koshikaon ko shareer mein sabhee koshikaon tak oxygen pahunchaane mein madad karata hai, jisamen hair follicles bhi shaamil hain.

protein aur iron mein kamee baalon ke jhadane  se judee huee hai.

conclusion
aap jo khaate hain vah aapake baalon ke svaasthy par bada prabhaav daal sakata hai.

vitamin e, c, d aur e, zink, b vitaamin, iron, baayotin, protein aur aavashyak fatty acid sahit sahee poshak tatvon ki kamee se baalon ka vikaas dheema ho sakata hai ya baalon ke jhadane ka kaaran ban sakata hai.

saubhaagy se, inamen se kisee bhee poshak tatv kee kamee ko theek karane se baalon ke jhadane ka ilaaj karane aur baal vikaas kee dar ko badhaava dene mein madad mil sakatee hai.

yadi aapako lagata hai ki aapako inamen se kisee bhee poshak tatv kee kamee hai, to oopar die gae kuchh khaady padaarthon ko apane aahaar mein shaamil karen.

aur jude rahe humare sath.

DHANYAVAD