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美しさと経営学

15Sep

抜け毛予防に鉄分摂取

女性は毎月の生理で鉄分を失い、貧血気味の方が少なくありません。

鉄分は髪と関係がある栄養素です。

不足すると抜け毛が増えます。

鉄分は髪に原料のケラチンの合成に必要です。

鉄不足でケラチンがしっかり作れないと、弱い髪になってしまったり抜け毛が増えます。

頭皮もケラチンで構成されているので、頭皮がパサつくこともあります。

女性は意識して鉄分を摂るようにしましょう。

鉄分が多い食品は、レバー、うなぎ、ひじき、かつお、ほうれん草などです。

動物性食品に含まれるヘム鉄と植物性食品に含まれる非ヘム鉄があり、吸収率はヘム鉄の方が高いです。

非ヘム鉄から摂取する場合は、タンパク質、ビタミンＣ、クエン酸などと組み合わせると吸収率が高まります。

スポンサードリンク

クエン酸は酢や梅干、レモンなどに含まれています。

ほうれん草のおひたしにレモン汁をかけたりすると吸収がよくなります。

おひたしに鰹節をかければさらに鉄分料がアップします。

鉄分だけ摂っても髪の原料になるタンパク質が不足している髪の成長は促されないので、タンパク質も一緒に摂るようにしましょう。

レバーやかつおは鉄分とタンパク質が多い食品で同時に摂取できます。

ダイエット中の方はタンパク質不足傾向なので意識して摂るようにします。

１日３食毎回タンパク質が多い食品を食べるようにしましょう。

肉や魚に多く含まれていますが、カロリーが気になると思います。カロリーが気になる場合は、脂が少ない白身魚や植物性タンパク質の大豆がおすすめです。

スポンサードリンク
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