{"id":302934,"date":"2020-12-15T12:50:00","date_gmt":"2020-12-15T11:50:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=302934"},"modified":"2024-05-27T15:57:31","modified_gmt":"2024-05-27T13:57:31","slug":"hogyan-javitsunk-a-hajunk-minosegen-es-melyek-a-legjobb-vitaminok-erre","status":"publish","type":"post","link":"https:\/\/gymbeam.hu\/blog\/hogyan-javitsunk-a-hajunk-minosegen-es-melyek-a-legjobb-vitaminok-erre\/","title":{"rendered":"Hogyan jav\u00edtsunk a hajunk min\u0151s\u00e9g\u00e9n \u00e9s melyek a legjobb vitaminok erre?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.hu\/blog\/hogyan-javitsunk-a-hajunk-minosegen-es-melyek-a-legjobb-vitaminok-erre\/#Hogyan_no_a_haj\" title=\"Hogyan n\u0151 a haj?\">Hogyan n\u0151 a haj?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.hu\/blog\/hogyan-javitsunk-a-hajunk-minosegen-es-melyek-a-legjobb-vitaminok-erre\/#Tenyezok_amelyek_befolyasoljak_a_haj_minoseget\" title=\"T\u00e9nyez\u0151k, amelyek befoly\u00e1solj\u00e1k a haj min\u0151s\u00e9g\u00e9t\">T\u00e9nyez\u0151k, amelyek befoly\u00e1solj\u00e1k a haj min\u0151s\u00e9g\u00e9t<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.hu\/blog\/hogyan-javitsunk-a-hajunk-minosegen-es-melyek-a-legjobb-vitaminok-erre\/#Vitaminok\" title=\"Vitaminok\">Vitaminok<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.hu\/blog\/hogyan-javitsunk-a-hajunk-minosegen-es-melyek-a-legjobb-vitaminok-erre\/#Asvanyi_anyagok\" title=\"\u00c1sv\u00e1nyi anyagok\">\u00c1sv\u00e1nyi anyagok<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.hu\/blog\/hogyan-javitsunk-a-hajunk-minosegen-es-melyek-a-legjobb-vitaminok-erre\/#Bonusz_tipp\" title=\"B\u00f3nusz tipp\">B\u00f3nusz tipp<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.hu\/blog\/hogyan-javitsunk-a-hajunk-minosegen-es-melyek-a-legjobb-vitaminok-erre\/#Mit_tehetek_a_jo_minosegu_hajert\" title=\"Mit tehetek a j\u00f3 min\u0151s\u00e9g\u0171 haj\u00e9rt?\">Mit tehetek a j\u00f3 min\u0151s\u00e9g\u0171 haj\u00e9rt?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.hu\/blog\/hogyan-javitsunk-a-hajunk-minosegen-es-melyek-a-legjobb-vitaminok-erre\/#Mi_ebbol_a_tanulsag\" title=\"Mi ebb\u0151l a tanuls\u00e1g?\">Mi ebb\u0151l a tanuls\u00e1g?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>\u201eHossz\u00fa haj, r\u00f6vid \u00e9sz\u201d, vigasztalj\u00e1k magukat ezzel a hamis \u00e1ll\u00edt\u00e1ssal azok a n\u0151k, akik olyan&nbsp;<strong>er\u0151s, f\u00e9nyes, der\u00e9kig \u00e9r\u0151 hajra<\/strong>&nbsp;v\u00e1gynak, mint amilyen a bar\u00e1tn\u0151iknek van, azonban b\u00e1rmit is tesznek, nem tudj\u00e1k megval\u00f3s\u00edtani v\u00e1gyukat.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Most lehet, hogy \u00f6r\u00f6met fogunk szerezni, ugyanis m\u00e9g nincs minden veszve. B\u00e1r a haj min\u0151s\u00e9g\u00e9t nagym\u00e9rt\u00e9kben olyan t\u00e9nyez\u0151k hat\u00e1rozz\u00e1k meg, amelyekkel semmit sem tehet\u00fcnk, m\u00e9g mindig van egy jelent\u0151s r\u00e9sz, amelyet&nbsp;<strong>k\u00e9pesek vagyunk befoly\u00e1solni<\/strong>. \u00c9s ezt k\u00e1r lenne nem kipr\u00f3b\u00e1lni!<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Hogyan_no_a_haj\"><\/span>Hogyan n\u0151 a haj? <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>De n\u00e9zz\u00fck csak meg az elej\u00e9t\u0151l. Ahhoz, hogy r\u00e9szletesebben elemezz\u00fck, mi \u00e1ll a hajunk min\u0151s\u00e9ge m\u00f6g\u00f6tt, el\u0151sz\u00f6r is tudatos\u00edtanunk kell, hogy&nbsp;<strong>hogyan m\u0171k\u00f6dik a hajn\u00f6veked\u00e9s.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Minden&nbsp;<strong>t\u00fcsz\u0151&nbsp;<\/strong>(<strong>az a sz\u00f6vet, amely bebor\u00edtja a hajat \u00e9s amelyb\u0151l a haj kin\u0151<\/strong>) egy feh\u00e9rjesejtekb\u0151l \u00e1ll\u00f3 hajgy\u00f6keret tartalmaz. A v\u00e9rkering\u00e9s \u00e1ltal ezekbe a t\u00fcsz\u0151kbe oxig\u00e9n ker\u00fcl. Oxig\u00e9n n\u00e9lk\u00fcl ugyanis a sejtek nem lenn\u00e9nek k\u00e9pesek oszt\u00f3dni. Ezzel az&nbsp;<strong>oszt\u00f3d\u00e1ssal j\u00f6n l\u00e9tre a haj<\/strong>, amely alulr\u00f3l kezdi el nyomni a b\u0151rt.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A haj fokozatosan kezd el kin\u0151ni a fejb\u0151rb\u0151l. Ebben a pillanatban m\u00e1r l\u00e1that\u00f3 a haj a fejb\u0151r\u00f6n. A kin\u00f6v\u00e9s sor\u00e1n minden egyes hajsz\u00e1l&nbsp;<strong>\u00e1thalad a faggy\u00famirigyen<\/strong>. Ennek k\u00f6sz\u00f6nhet\u0151en zs\u00edros lesz, \u00edgy&nbsp;<strong>puh\u00e1v\u00e1 \u00e9s f\u00e9nyess\u00e9&nbsp;<\/strong>v\u00e1lik. Id\u0151vel a haj m\u00e1r nem el\u00e9g hossz\u00fa ahhoz, hogy \u00e1thaladjon a b\u0151r\u00f6n. Ez alatt a haj alatt lassacsk\u00e1n egy \u00faj haj n\u0151, amely kinyomja az el\u0151z\u0151t. A \u201cr\u00e9gi\u201d&nbsp;<strong>haj ezt k\u00f6vet\u0151en kihullik<\/strong>, \u00e9s egy \u201c\u00faj\u201d haj \u00e1ltal lesz helyettes\u00edtve.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Tenyezok_amelyek_befolyasoljak_a_haj_minoseget\"><\/span>T\u00e9nyez\u0151k, amelyek befoly\u00e1solj\u00e1k a haj min\u0151s\u00e9g\u00e9t<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Azt, ahogyan a hajunk kin\u00e9z, teh\u00e1t annak&nbsp;<strong>s\u0171r\u0171s\u00e9g\u00e9t, strukt\u00far\u00e1j\u00e1t, sz\u00edn\u00e9t \u00e9s min\u0151s\u00e9g\u00e9t<\/strong>&nbsp;nagym\u00e9rt\u00e9kben a&nbsp;<strong>genetika<\/strong>&nbsp;hat\u00e1rozza meg. Ez ugyan\u00fagy hat\u00e1ssal lehet arra, hogy vajon hullani fog-e a hajunk, valamint arra is, hogy mikor kezd\u00fcnk el \u0151sz\u00fclni. A genetik\u00e1t, sajnos, nem tudjuk megv\u00e1ltoztatni.<span style=\"color: #ff6600;\">&nbsp;<span class=\"tadv-color\">[1]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A k\u00f6vetkez\u0151 t\u00e9nyez\u0151k, amelyeket nem tudunk megv\u00e1ltoztatni, azok a&nbsp;<strong>kor \u00e9s a nem<\/strong>. A n\u0151k b\u00e1nat\u00e1ra, a f\u00e9rfiak haja gyorsabban n\u0151. Ami az \u00e9letkort illeti, a leggyorsabb hajn\u00f6veked\u00e9st&nbsp;<strong>15 \u2013 30 \u00e9ves korunk k\u00f6zt&nbsp;<\/strong>tapasztalhatjuk. Ezt k\u00f6vet\u0151en a folyamat lelassul, extr\u00e9m esetekben kopaszod\u00e1s is el\u0151fordulhat.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>M\u00e9g ha bizonyos t\u00e9nyez\u0151kkel nem is tudunk mit kezdeni, vigasz lehet sz\u00e1munkra, hogy r\u00e9szben magunk is befoly\u00e1solhatjuk a hajunk min\u0151s\u00e9g\u00e9t. Fontos szerepet j\u00e1tszik p\u00e9ld\u00e1ul a stressz, a doh\u00e1nyz\u00e1s, azonban az&nbsp;<strong>\u00e9trend&nbsp;<\/strong>is, amelynek kiegyens\u00falyozottnak, valamint a sz\u00fcks\u00e9ges&nbsp;<strong>makrot\u00e1panyagokban \u00e9s mikrot\u00e1panyagokban&nbsp;<\/strong>gazdagnak kell lennie. Ha a szervezet\u00fcnkben bizonyos t\u00e1panyagok hi\u00e1nya l\u00e9p fel,&nbsp;<a href=\"https:\/\/gymbeam.hu\/vitaminok\" class=\"ek-link\">vitaminokkal<\/a>&nbsp;vagy m\u00e1s&nbsp;<a href=\"https:\/\/gymbeam.hu\/haj-korom-bor\" class=\"ek-link\">t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151kkel<\/a>&nbsp;is kiseg\u00edthetj\u00fck szervezet\u00fcnket. De melyek a legfontosabbak a haj min\u0151s\u00e9g\u00e9nek \u00e9s n\u00f6veked\u00e9s\u00e9nek jav\u00edt\u00e1s\u00e1ban?<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/vlasy-kocka-1124x749.jpg\" alt=\"Mi befoly\u00e1solja a haj n\u00f6veked\u00e9s\u00e9t\" class=\"wp-image-189749\" style=\"width:843px;height:562px\" title=\"Mi befoly\u00e1solja a haj n\u00f6veked\u00e9s\u00e9t\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/vlasy-kocka-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/vlasy-kocka-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/vlasy-kocka-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/vlasy-kocka.jpg 1800w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Vitaminok\"><\/span>Vitaminok<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">A-vitamin<\/h3>\n\n\n\n<p>Az&nbsp;<a href=\"https:\/\/gymbeam.hu\/a-vitamin\" class=\"ek-link\">A-vitamin<\/a>&nbsp;a zs\u00edrban old\u00f3d\u00f3 vitaminok egyike, \u00e9s p\u00f3tolhatatlan szerepet j\u00e1tszik a szervezetben. Fontos az&nbsp;<strong>immunit\u00e1s megfelel\u0151 m\u0171k\u00f6d\u00e9s\u00e9hez, n\u00e9lk\u00fcl\u00f6zhetetlen a sejtek n\u00f6veked\u00e9s\u00e9hez \u00e9s az eg\u00e9szs\u00e9ges b\u0151rh\u00f6z<\/strong>. Ugyanakkor a haj szempontj\u00e1b\u00f3l is nagyon fontos, mivel el\u0151seg\u00edti a faggy\u00fa szekr\u00e9ci\u00f3j\u00e1t, \u00edgy seg\u00edt megel\u0151zni a haj t\u00f6redez\u00e9s\u00e9t.&nbsp;<span style=\"color: #ff6600;\" class=\"tadv-color\">[4] [10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Az A-vitamin szed\u00e9sekor nem az a legjobb megold\u00e1s, ha min\u00e9l t\u00f6bbet pr\u00f3b\u00e1lunk meg bejuttatni bel\u0151le a szervezet\u00fcnkbe. L\u00e9teznek olyan kutat\u00e1sok is, amelyek kimutatt\u00e1k, hogy a t\u00fal magas A-vitamin-bevitel (konkr\u00e9tan 6700 mikrogramm, ami megk\u00f6zel\u00edt\u0151leg az aj\u00e1nlott napi bevitel nyolcszorosa) m\u00e9rgez\u0151 lehet a szervezetre \u00e9s <strong>hajhull\u00e1shoz vezethet<\/strong>. Teh\u00e1t mindent csak m\u00e9rt\u00e9kkel. Az ilyen nagy mennyis\u00e9g\u0171 vitaminbevitellel val\u00f3 k\u00eds\u00e9rletez\u00e9s csup\u00e1n a szakemberek kez\u00e9be aj\u00e1nlott.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[4] [5] [6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Az A-vitamin referencia beviteli \u00e9rt\u00e9ke:<\/strong>&nbsp;800 \u03bcg&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[5]<\/span><\/p>\n\n\n\n<p><strong>Az A-vitamin forr\u00e1sai:&nbsp;<\/strong>marhah\u00fas, m\u00e1j, toj\u00e1s, hal, <a href=\"https:\/\/gymbeam.hu\/blog\/tag\/sargarepa\/\" class=\"ek-link\">r\u00e9pa<\/a>, t\u00f6k, spen\u00f3t, mang\u00f3,&nbsp;<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/a-vitamin\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151k<\/a>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[27]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">B-vitaminok<\/h3>\n\n\n\n<p>A <a href=\"https:\/\/gymbeam.hu\/b-vitamin\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">B-vitaminok<\/a>&nbsp;k\u00f6z\u00e9 az al\u00e1bbi vitaminok tartoznak, amelyek egy\u00fctt&nbsp;<strong>alkotj\u00e1k az \u00fagynevezett B-komplexet<\/strong>:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>B1 (tiamin)<\/li>\n\n\n\n<li>B2 (riboflavin)<\/li>\n\n\n\n<li>B3 (niacin)<\/li>\n\n\n\n<li>B5 (pantot\u00e9nsav)<\/li>\n\n\n\n<li>B6<\/li>\n\n\n\n<li>B7 (biotin)<\/li>\n\n\n\n<li>B9 (folsav)<\/li>\n\n\n\n<li>B12 (kobalamin)<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Minden B-vitamint magunknak kell bevinn\u00fcnk a szervezet\u00fcnkbe. Csak a biotin k\u00e9pez ez al\u00f3l kiv\u00e9telt, amelyet az eg\u00e9szs\u00e9ges test \u00f6nmaga is k\u00e9pes kitermelni. Ha probl\u00e9m\u00e1d akad a hajhull\u00e1ssal, mindenekel\u0151tt a&nbsp;<strong>B2-, B7-, B9- \u00e9s B12-vitaminok bevitele<\/strong>&nbsp;kell, hogy \u00e9rdekeljen, mivel csup\u00e1n ezek kapcsol\u00f3dnak k\u00f6zvetlen\u00fcl a hajhull\u00e1shoz.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[7] [8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Egy tanulm\u00e1ny, amelyen 541, 9-92 \u00e9v k\u00f6z\u00f6tti n\u0151 vett r\u00e9szt, pontosan a biotinra (B7) \u00f6sszpontos\u00edtott. Mindegyik r\u00e9sztvev\u0151 hajhull\u00e1si probl\u00e9m\u00e1kr\u00f3l sz\u00e1molt be. Az esetek 38%-\u00e1ban&nbsp;<strong>a hajhull\u00e1s els\u0151dleges oka a&nbsp;<a href=\"https:\/\/gymbeam.hu\/d-biotin-gymbeam.html\" class=\"ek-link\">biotin<\/a><\/strong>&nbsp;<strong>hi\u00e1nya volt a szervezetben.<\/strong>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Egy m\u00e1sik tanulm\u00e1ny (ez\u00fattal esettanulm\u00e1ny) egy m\u00e1sik k\u00e9rd\u00e9sre, a korai \u0151sz\u00fcl\u00e9sre \u00f6sszpontos\u00edtott. Konkr\u00e9tan 52 olyan szem\u00e9ly vett r\u00e9szt a tanulm\u00e1nyban, akik ezzel a probl\u00e9m\u00e1val k\u00fczdenek, mik\u00f6zben minden szem\u00e9ly 20 \u00e9ves volt. Az eredm\u00e9nyek szerint ezekn\u00e9l a szem\u00e9lyekn\u00e9l mind a&nbsp;<strong>B12-vitamin, mind a B9-vitamin \u00e1ltal\u00e1nos hi\u00e1nya&nbsp;<\/strong>\u00e1llt fenn.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>K\u00fcl\u00f6n\u00f6sen a&nbsp;<strong>veget\u00e1ri\u00e1nusoknak vagy a veg\u00e1noknak lehet probl\u00e9m\u00e1juk&nbsp;<\/strong>a B-vitamin hi\u00e1ny\u00e1val, hiszen annak forr\u00e1sa p\u00e9ld\u00e1ul a h\u00fas \u00e9s az \u00e1llati eredet\u0171 term\u00e9kek. Ha ker\u00fcl\u00f6d ezeket az \u00e9teleket, tan\u00e1csos a B-csoport vitaminjainak bevitel\u00e9re koncentr\u00e1lni, p\u00e9ld\u00e1ul&nbsp;<a href=\"https:\/\/gymbeam.hu\/vitamin-b-komplex-gymbeam.html\" class=\"ek-link\">t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151k<\/a>&nbsp;fogyaszt\u00e1s\u00e1val.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">A B-vitaminok referencia beviteli \u00e9rt\u00e9ke: [5] [27]<\/h3>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th>VITAMIN<\/th><th>REFERENIA\u00c9RT\u00c9K<\/th><th>FORR\u00c1SOK<\/th><\/tr><\/thead><tbody><tr><td>B1 (tiamin)<\/td><td><center>1,1 mg<\/center><\/td><td>h\u00fas, \u00e9leszt\u0151, bels\u0151s\u00e9gek, h\u00fcvelyesek<\/td><\/tr><tr><td>B2 (riboflavin)<\/td><td><center>1,4 mg<\/center><\/td><td>h\u00fas, \u00e9leszt\u0151, bels\u0151s\u00e9gek, h\u00fcvelyesek, tej, leveles <a href=\"https:\/\/gymbeam.hu\/blog\/tag\/zoldseg\/\" class=\"ek-link\">z\u00f6lds\u00e9gek<\/a><\/td><\/tr><tr><td>B3 (niacin)<\/td><td><center>16 mg<\/center><\/td><td>\u00e9leszt\u0151, bels\u0151s\u00e9gek, h\u00fcvelyesek, kukorica<\/td><\/tr><tr><td>B5 (pantot\u00e9nsav)<\/td><td><center>6 mg<\/center><\/td><td>bels\u0151s\u00e9gek, h\u00fas, hal, toj\u00e1sfeh\u00e9rje, \u00e9leszt\u0151, rizs<\/td><\/tr><tr><td>B6<\/td><td><center>1,4 mg<\/center><\/td><td>h\u00fas, \u00e9leszt\u0151, toj\u00e1sfeh\u00e9rje, sz\u00f3ja, z\u00f6lds\u00e9gek<\/td><\/tr><tr><td>B7 (biotin)<\/td><td><center>50 \u03bcg<\/center><\/td><td>toj\u00e1s, sz\u00f3jabab, hal<\/td><\/tr><tr><td>B9 (folsav)<\/td><td><center>200 \u03bcg<\/center><\/td><td>leveles z\u00f6lds\u00e9gek, gabonaf\u00e9l\u00e9k, h\u00fcvelyesek, m\u00e1j<\/td><\/tr><tr><td>B12 (kobalamin)<\/td><td><center>2,5 \u03bcg<\/center><\/td><td>toj\u00e1s, h\u00fas, \u00e9leszt\u0151, bels\u0151s\u00e9gek<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/IMG_6350-1124x749.jpg\" alt=\"Vitaminok a hossz\u00fa \u00e9s j\u00f3 min\u0151s\u00e9g\u0171 haj\u00e9rt\" class=\"wp-image-189713\" style=\"width:843px;height:562px\" title=\"Vitaminok a hossz\u00fa \u00e9s j\u00f3 min\u0151s\u00e9g\u0171 haj\u00e9rt\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_6350-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_6350-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_6350.jpg 1199w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">C-vitamin<\/h3>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"614\" height=\"501\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/vit-C-2.jpg\" alt=\"C-vitamin 1000 mg - GymBeam\" class=\"wp-image-189911\" title=\"C-vitamin 1000 mg - GymBeam\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/vit-C-2.jpg 614w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/vit-C-2-400x326.jpg 400w\" sizes=\"auto, (max-width: 614px) 100vw, 614px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p><\/p>\n\n\n\n<div style=\"height:50px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A szervezetnek az aminosavak anyagcser\u00e9j\u00e9hez van sz\u00fcks\u00e9ge a&nbsp;<a href=\"https:\/\/gymbeam.hu\/c-vitamin-1000-mg-gym-beam.html\" class=\"ek-link\">C-vitaminra<\/a>, amely r\u00e9szt vesz a kollag\u00e9nszint\u00e9zisben, amely a&nbsp;<strong>haj szerkezet\u00e9nek fontos r\u00e9sz\u00e9t k\u00e9pezi<\/strong>. Ezen fel\u00fcl p\u00e9ld\u00e1ul a vas felsz\u00edv\u00f3d\u00e1s\u00e1t is t\u00e1mogatja. Maga a C-vitamin-hi\u00e1ny nem akkora probl\u00e9ma a haj sz\u00e1m\u00e1ra. Hi\u00e1nya azonban a&nbsp;<strong>kollag\u00e9nnel \u00e9s a vassal&nbsp;<\/strong>kapcsolatos folyamatokban, amelyek m\u00e1r nagyon fontosak a&nbsp;<strong>haj min\u0151s\u00e9ge szempontj\u00e1b\u00f3l<\/strong>, d\u00f6nt\u0151 fontoss\u00e1g\u00fa.&nbsp;<span style=\"color: #ff6600;\" class=\"tadv-color\">[8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>A C-vitamin referencia beviteli \u00e9rt\u00e9ke:&nbsp;<\/strong>80-125 mg, id\u0151sebb emberekre \u00e9s szoptat\u00f3 n\u0151kre magasabb \u00e9rt\u00e9k vonatkozik<span style=\"color: #ff6600;\">&nbsp;<span class=\"tadv-color\">[5] [30]<\/span><\/span><\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><strong>C-vitamin forr\u00e1sok:&nbsp;<\/strong>citrusf\u00e9l\u00e9k, eper, paradicsom, paprika, brokkoli,&nbsp;<a href=\"https:\/\/gymbeam.hu\/c-vitamin-1000-mg-gym-beam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151k<\/a><span style=\"color: #ff6600;\">&nbsp;<span class=\"tadv-color\">[27]<\/span><\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-h3\">D-vitamin<\/h3>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1040\" height=\"828\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/d-1.jpg\" alt=\"D3-vitamin 1000 IU - GymBeam\" class=\"wp-image-189929\" title=\"D3-vitamin 1000 IU - GymBeam\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/d-1.jpg 1040w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/d-1-400x318.jpg 400w\" sizes=\"auto, (max-width: 1040px) 100vw, 1040px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p><\/p>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A&nbsp;<a href=\"https:\/\/gymbeam.hu\/vitamin-d3-5000-iu-gymbeam.html\" class=\"ek-link\">D-vitamin<\/a>&nbsp;a zs\u00edrban old\u00f3d\u00f3 vitaminok k\u00f6z\u00e9 tartozik. Fontos p\u00e9ld\u00e1ul az immunrendszer megfelel\u0151 m\u0171k\u00f6d\u00e9s\u00e9hez, az eg\u00e9szs\u00e9ges fogakhoz, csontokhoz \u00e9s a b\u0151rh\u00f6z. Az eg\u00e9szs\u00e9ges csontok miatti bevitel legf\u0151k\u00e9ppen a v\u00e1ltoz\u00f3korban l\u00e9v\u0151 n\u0151k sz\u00e1m\u00e1ra fontos. A D-vitamin hi\u00e1nya negat\u00edvan&nbsp;<strong>befoly\u00e1solhatja a hajhull\u00e1st is.<\/strong>&nbsp;Sz\u00e9ls\u0151s\u00e9ges esetekben alop\u00e9ci\u00e1hoz vezethet, amely betegs\u00e9g hajhull\u00e1st okoz.<span class=\"tadv-color\">&nbsp;<span style=\"color: #ff6600;\">[11]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ezt az a tanulm\u00e1ny is meger\u0151s\u00edti, amely sor\u00e1n az eg\u00e9szs\u00e9ges szem\u00e9lyek, valamint az alop\u00e9ci\u00e1ban szenved\u0151k D-vitamin-szintj\u00e9t vizsg\u00e1lt\u00e1k. Az alop\u00e9ci\u00e1ban szenved\u0151k eset\u00e9ben a D-vitamin szintje jelent\u0151sen alacsonyabb volt, emellett jelent\u0151s&nbsp;<strong>\u00f6sszef\u00fcgg\u00e9s mutatkozott e betegs\u00e9g \u00e9s a szervezet D-vitamin-szintje k\u00f6z\u00f6tt<\/strong>.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[12]&nbsp;<\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p>Ha \u00fagy gondolod, ez a betegs\u00e9g t\u00e9ged is \u00e9rinthet, ne cs\u00fcggedj. A D-vitamint nem neh\u00e9z p\u00f3tolni a szervezetbe. A&nbsp;<strong>napon tart\u00f3zkodva&nbsp;<\/strong>is bevihetj\u00fck, mindenekel\u0151tt a b\u0151r\u00fcnkre hull\u00f3 UV-B sugaraknak k\u00f6sz\u00f6nhet\u0151en. Ha van r\u00e1 m\u00f3d, a test lehet\u0151 legnagyobb ter\u00fclet\u00e9t tegy\u00fck ki a napsugaraknak d\u00e9l k\u00f6r\u00fcl (legal\u00e1bb 10 percre). Ugyanis ilyenkor a leger\u0151sebbek a napsugarak. Ha ez azonban m\u00e9gsem lehets\u00e9ges, t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151 lehet seg\u00edts\u00e9g\u00fcnkre, m\u00e9gpedig&nbsp;<a href=\"https:\/\/gymbeam.hu\/d-vitamin\" class=\"ek-link\">D3-vitamin form\u00e1j\u00e1ban<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>A D-vitamin referencia beviteli \u00e9rt\u00e9ke:&nbsp;<\/strong>5 \u03bcg<span style=\"color: #ff6600;\">&nbsp;<span class=\"tadv-color\">[5]<\/span><\/span><\/p>\n\n\n\n<p><strong>D-vitamin forr\u00e1sok:&nbsp;<\/strong>zs\u00edros <a href=\"https:\/\/gymbeam.hu\/blog\/tag\/halak\/\" class=\"ek-link\">halak<\/a>, \u00e9leszt\u0151, toj\u00e1s, tej, b\u0151rre es\u0151 UV-B sugarak,&nbsp;<a aria-label=\"t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151k D3-vitamin form\u00e1j\u00e1ban (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/d-vitamin\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151k D3-vitamin form\u00e1j\u00e1ban<\/a>&nbsp;<span style=\"color: #ff6600;\" class=\"tadv-color\">[27]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"29715,36676,69676,93589,93724\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">E-vitamin<\/h3>\n\n\n\n<p>Az&nbsp;<a href=\"https:\/\/gymbeam.hu\/e-vitamin\" class=\"ek-link\">E-vitamin<\/a>&nbsp;a&nbsp;<strong>k\u00e1ros szabadgy\u00f6k\u00f6k \u00e9s az antioxid\u00e1nsok egyens\u00faly\u00e9rt&nbsp;<\/strong>felel\u0151s a szervezetben. A v\u00e9lem\u00e9nyek azonban k\u00fcl\u00f6nb\u00f6znek arr\u00f3l, hogy az E-vitamin befoly\u00e1solja-e a hajat \u00e9s a hajhull\u00e1st. Beoy \u00e9s csapata tanulm\u00e1nya szerint az alop\u00e9ci\u00e1ban szenved\u0151k eset\u00e9ben 8 h\u00f3napos E-vitamin-k\u00fara ut\u00e1n 34,5%-kal javult a hajn\u00f6veked\u00e9s. Ezzel szemben Naziroglu \u00e9s munkat\u00e1rsai nem tal\u00e1ltak statisztikailag jelent\u0151s k\u00fcl\u00f6nbs\u00e9get az E-vitamin-szintet illet\u0151en az eg\u00e9szs\u00e9ges emberek \u00e9s az alop\u00e9ci\u00e1s betegek k\u00f6zt.&nbsp;<span style=\"color: #ff6600;\" class=\"tadv-color\">[13] [14]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Teh\u00e1t nem tudjuk biztosra megmondani, hogy mi az igazs\u00e1g. Ha azonban elegend\u0151 mennyis\u00e9g\u0171 E-vitamint szedsz, az nem fog \u00e1rtani.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Az E-vitamin referencia beviteli \u00e9rt\u00e9ke:&nbsp;<\/strong>12 mg&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[5]<\/span><\/p>\n\n\n\n<p><strong>E-vitamin forr\u00e1sok:&nbsp;<\/strong><a href=\"https:\/\/gymbeam.hu\/olajok\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">n\u00f6v\u00e9nyi olajak<\/a>, leveles z\u00f6lds\u00e9gek,&nbsp;<a href=\"https:\/\/gymbeam.hu\/gabonak-es-gabonapelyhek\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">teljes ki\u0151rl\u00e9s\u0171 term\u00e9kek<\/a>,&nbsp;<a href=\"https:\/\/gymbeam.hu\/diok-es-magok\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">di\u00f3f\u00e9l\u00e9k<\/a>,&nbsp;<a href=\"https:\/\/gymbeam.hu\/vitamin-e-60-kapsz-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151k<\/a>&nbsp;<span style=\"color: #ff6600;\" class=\"tadv-color\">[27]<\/span><\/p>\n\n\n\n<p>T\u00f6bb inform\u00e1ci\u00f3t a vitaminok \u00e9s \u00e1sv\u00e1nyi anyagok bevitel\u00e9r\u0151l, nemcsak a hajjal kapcsolatban, a k\u00f6vetkez\u0151 cikk\u00fcnkben tal\u00e1lhatsz:&nbsp;<a href=\"https:\/\/gymbeam.hu\/blog\/melyek-a-legjobb-taplalekkiegeszitok-holgyek-szamara\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Melyek a legjobb t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151k h\u00f6lgyek sz\u00e1m\u00e1ra?<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"1035\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/ctveraty-1124x1035.jpg\" alt=\"Vitaminok a j\u00f3 min\u0151s\u00e9g\u0171 haj\u00e9rt\" class=\"wp-image-189627\" style=\"width:843px;height:776px\" title=\"Vitaminok a j\u00f3 min\u0151s\u00e9g\u0171 haj\u00e9rt\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/ctveraty-1124x1035.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/ctveraty-400x368.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/ctveraty-1536x1415.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/ctveraty-2048x1886.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Asvanyi_anyagok\"><\/span>\u00c1sv\u00e1nyi anyagok<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">Vas<\/h3>\n\n\n\n<p>A&nbsp;<a href=\"https:\/\/gymbeam.hu\/vas\" class=\"ek-link\">vas<\/a>&nbsp;az olyan \u00e1sv\u00e1nyi anyagok egyike, amelyb\u0151l&nbsp;<strong>a leggyakrabban l\u00e9p fel hi\u00e1ny a szervezetben.&nbsp;<\/strong>A n\u0151kn\u00e9l ez a hi\u00e1ny \u00f6sszef\u00fcgg\u00e9sbe hozhat\u00f3 p\u00e9ld\u00e1ul az er\u0151s menstru\u00e1ci\u00f3val, amikor t\u00f6bb v\u00e9rt vesz\u00edtenek. A vashi\u00e1nynak m\u00e1r els\u0151 pillant\u00e1sra is sz\u00e1mos k\u00fcls\u0151 megnyilv\u00e1nul\u00e1sa lehet. Ilyenek p\u00e9ld\u00e1ul a&nbsp;<strong>s\u00e1padt vagy sz\u00e1raz b\u0151r<\/strong>, a&nbsp;<strong>sz\u00e1raz haj \u00e9s a t\u00f6redezett k\u00f6rm\u00f6k<\/strong>, amelyek hajlamosak a beszakad\u00e1sra.&nbsp;<span style=\"color: #ff6600;\" class=\"tadv-color\">[15]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A test alacsony vasszintje \u00e9s a hajra gyakorolt \u200b\u200bhat\u00e1sa k\u00f6z\u00f6tti \u00f6sszef\u00fcgg\u00e9st p\u00e9ld\u00e1ul egy indiai tanulm\u00e1nyban tanulm\u00e1nyozt\u00e1k. Ebben a tanulm\u00e1nyban 35, 20 \u00e9ves di\u00e1k vett r\u00e9szt, akik korai \u0151sz\u00fcl\u00e9ssel k\u00fczd\u00f6ttek. Ebben az esetben a kutat\u00f3k az \u00e1ll\u00edtj\u00e1k, hogy nem csup\u00e1n a&nbsp;<strong>vas, hanem a D3-vitamin \u00e9s a kalcium<\/strong>&nbsp;is alacsony szinten volt jelen a szervezetben.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[16]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A vashi\u00e1nynak azonban m\u00e1s negat\u00edv k\u00f6vetkezm\u00e9nyei is lehetnek. Shrivastava tanulm\u00e1nya szerint az alacsony vasszint lehet a&nbsp;<strong>hajhull\u00e1s&nbsp;<\/strong>oka a n\u0151k eset\u00e9ben. Olsen koll\u00e9g\u00e1ival ugyanerre a k\u00f6vetkeztet\u00e9sre jutott.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[17] [18]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Az alacsony vasszint \u00e9s a hajra gyakorolt negat\u00edv hat\u00e1s kapcsolata teh\u00e1t tagadhatatlan.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ezzel kapcsolatban fontos megeml\u00edteni a&nbsp;<a href=\"https:\/\/gymbeam.hu\/c-vitamin\" class=\"ek-link\">C-vitamint<\/a>, amely&nbsp;<strong>t\u00e1mogatja a&nbsp;<\/strong><a href=\"https:\/\/gymbeam.hu\/vas\" class=\"ek-link\"><strong>vas<\/strong><\/a>&nbsp;<strong>felsz\u00edv\u00f3d\u00e1s\u00e1t<\/strong>. T\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151 szed\u00e9se eset\u00e9n teh\u00e1t \u00e9rdemes ezeket az \u00e9trend-kieg\u00e9sz\u00edt\u0151ket egy\u00fctt szedni. Az \u00e9trendet illet\u0151en aj\u00e1nlatos a h\u00fast (vasforr\u00e1s) p\u00e9ld\u00e1ul paprik\u00e1val (C-vitamin-forr\u00e1s) kombin\u00e1lni.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>A vas referencia beviteli \u00e9rt\u00e9ke:&nbsp;<\/strong>14 mg<span style=\"color: #ff6600;\">&nbsp;<span class=\"tadv-color\">[5]<\/span><\/span><\/p>\n\n\n\n<p><strong>Vas forr\u00e1sai:&nbsp;<\/strong>v\u00f6r\u00f6s h\u00fas, baromfi, toj\u00e1s, gy\u00fcm\u00f6lcs\u00f6k, z\u00f6ld z\u00f6lds\u00e9gek,&nbsp;<a href=\"https:\/\/gymbeam.hu\/iron-complex-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151k<\/a>&nbsp;<span style=\"color: #ff6600;\" class=\"tadv-color\">[27]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Szel\u00e9n<\/h3>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"1035\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/sel-1124x1035.jpg\" alt=\"Szel\u00e9n - GymBeam\" class=\"wp-image-189947\" title=\"Szel\u00e9n - GymBeam\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/sel-1124x1035.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/sel-400x368.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/sel.jpg 1289w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p><\/p>\n\n\n\n<div style=\"height:50px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A&nbsp;<a href=\"https:\/\/gymbeam.hu\/szelen-gymbeam.html\" class=\"ek-link\">szel\u00e9n<\/a>&nbsp;egy olyan nyomelem, amely sz\u00e1mos testi folyamathoz elengedhetetlen, p\u00e9ld\u00e1ul hozz\u00e1j\u00e1rul az eg\u00e9szs\u00e9ges haj meg\u0151rz\u00e9s\u00e9hez is. Venton \u00e9s csapata egy kvalitat\u00edv tanulm\u00e1nyban \u00edrta le a szel\u00e9n hat\u00e1s\u00e1t. Az alanyoknak hossz\u00fa t\u00e1v\u00fa probl\u00e9m\u00e1juk volt a haj pigment\u00e1ci\u00f3j\u00e1val (ebben az esetben a sz\u00ednezetts\u00e9g hi\u00e1ny\u00e1r\u00f3l volt sz\u00f3 \u2013 \u0151sz\u00fcl\u00e9s). A pigment\u00e1ci\u00f3 6-12 h\u00f3nap intrav\u00e9n\u00e1s szel\u00e9nkezel\u00e9st k\u00f6vet\u0151en meg\u00fajult. A tanulm\u00e1nyt azonban nem kell t\u00fals\u00e1gosan komolyan venni, mivel csup\u00e1n n\u00e9gy szem\u00e9ly vett r\u00e9szt a k\u00eds\u00e9rletben.&nbsp;<span style=\"color: #ff6600;\" class=\"tadv-color\">[8] [19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A szel\u00e9n a petef\u00e9szekr\u00e1kban szenved\u0151 olyan betegekn\u00e9l is szerepet j\u00e1tszott, akik kemoter\u00e1pi\u00e1s kezel\u00e9sen vettek r\u00e9szt. Kimutatt\u00e1k, hogy azon szem\u00e9lyek eset\u00e9ben, akik p\u00f3tolt\u00e1k a szel\u00e9nt,&nbsp;<strong>jelent\u0151sen cs\u00f6kkent a hajhull\u00e1s<\/strong>&nbsp;azokhoz a szem\u00e9lyekhez k\u00e9pest, akik nem p\u00f3tolt\u00e1k a szel\u00e9nt.<span style=\"color: #ff6600;\">&nbsp;<span class=\"tadv-color\">[20]<\/span><\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p>B\u00e1r a szervezetnek sz\u00fcks\u00e9ge van a megfelel\u0151 mennyis\u00e9g\u0171 szel\u00e9nre, a t\u00faladagol\u00e1sra \u00fcgyelni kell. A t\u00falzott mennyis\u00e9g\u0171 szel\u00e9n (a tanulm\u00e1ny 400 mikrogrammr\u00f3l sz\u00e1mol be) m\u00e9rgez\u0151 lehet a szervezet sz\u00e1m\u00e1ra, amelynek els\u0151dleges jelei a h\u00e1nyinger, a t\u00f6r\u00e9keny k\u00f6rm\u00f6k \u00e9s a&nbsp;<strong>gyors hajhull\u00e1s&nbsp;<\/strong>lehetnek.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[21]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Szel\u00e9n referencia beviteli \u00e9rt\u00e9ke:<\/strong>&nbsp;55 \u03bcg&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[5]<\/span><\/p>\n\n\n\n<p><strong>Szel\u00e9n forr\u00e1sok:&nbsp;<\/strong>organikus h\u00fas, tenger gy\u00fcm\u00f6lcsei,&nbsp;<a href=\"https:\/\/gymbeam.hu\/dio-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">di\u00f3<\/a>,&nbsp;<a href=\"https:\/\/gymbeam.hu\/szelen-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151k<\/a><span style=\"color: #ff6600;\">&nbsp;<span class=\"tadv-color\">[27]<\/span><\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/vlasyy-1124x749.jpg\" alt=\"Vitaminok a hossz\u00fa \u00e9s j\u00f3 min\u0151s\u00e9g\u0171 haj\u00e9rt\" class=\"wp-image-189697\" style=\"width:843px;height:562px\" title=\"Vitaminok a hossz\u00fa \u00e9s j\u00f3 min\u0151s\u00e9g\u0171 haj\u00e9rt\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/vlasyy-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/vlasyy-400x266.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/vlasyy-1536x1023.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/vlasyy.jpg 1800w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Cink<\/h3>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"792\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/zinc-792x1124.jpg\" alt=\"Cink 100 tabletta - GymBeam\" class=\"wp-image-189654\" title=\"Cink 100 tabletta - GymBeam\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/zinc-792x1124.jpg 792w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/zinc-282x400.jpg 282w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/zinc-1083x1536.jpg 1083w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/zinc-1444x2048.jpg 1444w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/zinc.jpg 1800w\" sizes=\"auto, (max-width: 792px) 100vw, 792px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p><\/p>\n\n\n\n<div style=\"height:150px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A&nbsp;<a href=\"https:\/\/gymbeam.hu\/cink\" class=\"ek-link\">cink<\/a>&nbsp;egy l\u00e9tfontoss\u00e1g\u00fa elem, amely&nbsp;<strong>elengedhetetlen a szervezet megfelel\u0151 m\u0171k\u00f6d\u00e9se \u00e9rdek\u00e9ben<\/strong>. Fontos az immunit\u00e1s, az idegrendszer \u00e9s a reprodukci\u00f3s funkci\u00f3k szempontj\u00e1b\u00f3l is. Fontos szerepet j\u00e1tszik azonban a makrot\u00e1panyagok anyagcser\u00e9j\u00e9ben is. Hi\u00e1nya gyakran \u00f6sszef\u00fcgg a k\u00f6rm\u00f6k, a b\u0151r \u00e9s a haj min\u0151s\u00e9g\u00e9nek roml\u00e1s\u00e1val. <span style=\"color: #ff6600;\" class=\"tadv-color\">[8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ezt bizony\u00edtja az alop\u00e9ci\u00e1ban szenved\u0151 betegek k\u00f6r\u00e9ben v\u00e9gzett egyik \u00e1ttekint\u0151 tanulm\u00e1ny is, amely azt mutatta ki, hogy a 6 kontrollvizsg\u00e1latb\u00f3l 4 esetben&nbsp;<strong>alacsony szint\u0171 cinket igazoltak az alop\u00e9ci\u00e1s betegekn\u00e9l&nbsp;<\/strong>az eg\u00e9szs\u00e9ges emberek csoportj\u00e1hoz k\u00e9pest. Kil \u00e9s m\u00e1s szerz\u0151k tanulm\u00e1nya is szoros \u00f6sszef\u00fcgg\u00e9st igazolt a test cinkhi\u00e1nya \u00e9s a hajhull\u00e1s k\u00f6z\u00f6tt.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[22] [23]<\/span><\/p>\n\n\n\n<p> <\/p>\n\n\n\n<p><strong>A cink referencia beviteli \u00e9rt\u00e9ke: <\/strong>10 mg&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[5]<\/span><\/p>\n\n\n\n<p><strong>Cink forr\u00e1sai:&nbsp;<\/strong>h\u00fas, puhatest\u0171ek,&nbsp;<a href=\"https:\/\/gymbeam.hu\/egyeb-gabonafelek\" class=\"ek-link\">h\u00fcvelyesek, teljes ki\u0151rl\u00e9s\u0171 term\u00e9kek, t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151k<\/a><span style=\"color: #ff6600;\">&nbsp;<span class=\"tadv-color\">[27]<\/span><\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Bonusz_tipp\"><\/span>B\u00f3nusz tipp<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">Kollag\u00e9n<\/h3>\n\n\n\n<p><strong>A kollag\u00e9n a testben tal\u00e1lhat\u00f3 \u00f6sszes feh\u00e9rje nagy r\u00e9sz\u00e9t teszi ki.&nbsp;<\/strong>Aminosavakban gazdag, amelyre a testnek sz\u00fcks\u00e9ge van a hajfeh\u00e9rj\u00e9k el\u0151\u00e1ll\u00edt\u00e1s\u00e1hoz. Ezen fel\u00fcl a kollag\u00e9n antioxid\u00e1nsk\u00e9nt m\u0171k\u00f6dik. Harcol a stressz, a doh\u00e1nyz\u00e1s, a rossz min\u0151s\u00e9g\u0171 \u00e9telek fogyaszt\u00e1sa vagy alkoholfogyaszt\u00e1s miatt a testben megjelen\u0151 vegy\u00fcletek ellen. Ezen vegy\u00fcletek k\u00f6z\u00fcl sz\u00e1mos k\u00e1ros\u00edthatja a sejteket, a feh\u00e9rj\u00e9ket, a DNS-t \u00e9s a sz\u0151rt\u00fcsz\u0151ket.&nbsp;<span style=\"color: #ff6600;\"><span class=\"tadv-color\">[24]<\/span>&nbsp;<span class=\"tadv-color\">[25]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ezen fel\u00fcl a&nbsp;<a href=\"https:\/\/gymbeam.hu\/collagen-beauty-shot-beastpink.html\" class=\"ek-link\"><strong>kollag\u00e9n<\/strong><\/a>&nbsp;<strong>seg\u00edti a fejb\u0151rt.&nbsp;<\/strong>N\u00f6veli a dermisz (a b\u0151r egyik r\u00e9tege) rugalmass\u00e1g\u00e1t \u00e9s erej\u00e9t. Ha nem l\u00e1tja el ezt a funkci\u00f3t, a haj ritkulni kezdhet. Egy tanulm\u00e1ny szerint, amelyben 69 35-55 \u00e9v k\u00f6z\u00f6tti n\u0151 vett r\u00e9szt, a kollag\u00e9nt haszn\u00e1l\u00f3 csoportn\u00e1l m\u00e1r nyolc h\u00e9t ut\u00e1n javult a dermisz rugalmass\u00e1ga a placebo csoporttal szemben.&nbsp;<span style=\"color: #ff6600;\" class=\"tadv-color\">[26]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A&nbsp;<a href=\"https:\/\/gymbeam.hu\/blog\/hogyan-valasszuk-ki-a-legmegfelelobb-kollagent-az-egeszseges-borhoz-es-izuletekhez\/\" class=\"ek-link\"><strong>Hogyan v\u00e1lasszuk ki a legmegfelel\u0151bb kollag\u00e9nt az eg\u00e9szs\u00e9ges b\u0151rh\u00f6z \u00e9s \u00edz\u00fcletekhez?<\/strong><\/a>&nbsp;c\u00edm\u0171 cikk\u00fcnk seg\u00edthet kiv\u00e1lasztani a megfelel\u0151 kollag\u00e9nt.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A kollag\u00e9n mellett azonban nem szabad megfeledkezni <strong>a t\u00f6bbi feh\u00e9rj\u00e9r\u0151l <\/strong>sem, amelyeknek t\u00f6bbek k\u00f6z\u00f6tt \u00e9p\u00edt\u0151 funkci\u00f3juk van a szervezetben, ennek k\u00f6sz\u00f6nhet\u0151en hozz\u00e1j\u00e1rulhatnak a haj min\u0151s\u00e9g\u00e9hez \u00e9s n\u00f6veked\u00e9s\u00e9hez. Ha nem tudod, hogyan p\u00f3told a feh\u00e9rj\u00e9t, seg\u00edts\u00e9gedre lehet p\u00e9ld\u00e1ul a <a href=\"https:\/\/gymbeam.hu\/tejsavo-feherje\" class=\"ek-link\"><strong>tejsav\u00f3 feh\u00e9rje<\/strong><\/a>, vagy ihletet nyerhetsz a <a href=\"https:\/\/gymbeam.hu\/blog\/20-olyan-elelmiszer-amellyel-konnyeden-juttathatsz-feherjet-az-etrendedbe\/\" class=\"ek-link\"><strong>feh\u00e9rjeforr\u00e1sokr\u00f3l sz\u00f3l\u00f3 cikk\u00fcnkb\u0151l<\/strong><\/a>. A <a href=\"https:\/\/gymbeam.hu\/yum-yum-whey-beastpink.html\" target=\"_blank\" aria-label=\"Yum Yum Whey (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Yum Yum Whey<\/a> feh\u00e9rje kifejezetten n\u0151knek k\u00e9sz\u00fclt \u00e9s olyan \u00f6sszetev\u0151ket is tartalmaz, amelyekb\u0151l gyakran hi\u00e1ny van a n\u0151k szervezet\u00e9ben (p\u00e9ld\u00e1ul magn\u00e9zium, vas vagy B6-vitamin).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Kollag\u00e9n forr\u00e1sok:<\/strong>&nbsp;toj\u00e1s, hal, tenger gy\u00fcm\u00f6lcsei, z\u00f6lds\u00e9gek,&nbsp;<a href=\"https:\/\/gymbeam.hu\/colla-pink-beastpink.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Colla Pink \u2013 BeastPink<\/a>&nbsp;<span style=\"color: #ff6600;\" class=\"tadv-color\">[28]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Mit_tehetek_a_jo_minosegu_hajert\"><\/span>Mit tehetek a j\u00f3 min\u0151s\u00e9g\u0171 haj\u00e9rt?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">\u00c9trend<\/h3>\n\n\n\n<p>Amint m\u00e1r eml\u00edtett\u00fck is, a min\u0151s\u00e9gi haj legfontosabb t\u00e9nyez\u0151je, amelyet befoly\u00e1solni tudunk, az a&nbsp;<strong>min\u0151s\u00e9gi \u00e9s kiegyens\u00falyozott \u00e9trend<\/strong>, amely elegend\u0151 makrot\u00e1panyagot \u00e9s mikroelemet tartalmaz. Ha nem tudod, hogy mit is jelent ez, kezdetnek elegend\u0151, ha t\u00f6bb&nbsp;<a href=\"https:\/\/gymbeam.hu\/diok-es-magok\" class=\"ek-link\"><strong>di\u00f3f\u00e9l\u00e9t<\/strong><\/a>,&nbsp;<strong>zs\u00edros halat<\/strong>,&nbsp;<strong>toj\u00e1st<\/strong>,&nbsp;<a href=\"https:\/\/gymbeam.hu\/egyeb-gabonafelek\" class=\"ek-link\"><strong>h\u00fcvelyeseket<\/strong><\/a>,&nbsp;<a href=\"https:\/\/gymbeam.hu\/szaritott-gyumolcs\" class=\"ek-link\"><strong>gy\u00fcm\u00f6lcs\u00f6t <\/strong><\/a>\u00e9s&nbsp;<strong>z\u00f6lds\u00e9get&nbsp;<\/strong>csemp\u00e9szel az \u00e9trendedbe. K\u00fcl\u00f6n\u00f6sen a di\u00f3f\u00e9l\u00e9kn\u00e9l figyelj azonban a mennyis\u00e9gre, nagyobb kal\u00f3riatartalm\u00faak, mint gondoln\u00e1d.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A&nbsp;<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/blog\/hogyan-szamoljuk-ki-az-energia-vagy-makrotapanyagok-bevitelet-a-fogyashoz-vagy-az-izomtomeg-novelesehez\/\" class=\"ek-link\"><strong>Hogyan sz\u00e1m\u00edtsuk ki az energia \u00e9s a makrot\u00e1panyagok megfelel\u0151 bevitel\u00e9t a fogy\u00e1shoz vagy izomt\u00f6meg n\u00f6vel\u00e9s\u00e9hez?<\/strong><\/a>&nbsp;c\u00edm\u0171 cikk\u00fcnk seg\u00edthet \u00f6ssze\u00e1ll\u00edtani az optim\u00e1lis kal\u00f3riabevitelt.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha veget\u00e1ri\u00e1nus vagy veg\u00e1n \u00e9trendet k\u00f6vetsz, m\u00e9g nagyobb figyelmet k\u00e9ne fektetned a vitaminok \u00e9s \u00e1sv\u00e1nyi anyagok bevitel\u00e9re. Az \u00e1llati term\u00e9kek az&nbsp;<strong>\u00e1sv\u00e1nyi anyagok gazdag forr\u00e1sai&nbsp;<\/strong>k\u00f6z\u00e9 tartoznak. Teh\u00e1t ha kiz\u00e1rtad ezeket az \u00e9trendedb\u0151l, tudnod kell, hogyan helyettes\u00edtsd \u0151ket. Nem \u00e1rt, ha rendszeres tesztel\u00e9seken veszel r\u00e9szt, amelyek jelzik a testedben l\u00e9v\u0151 vitaminok \u00e9s \u00e1sv\u00e1nyi anyagok mennyis\u00e9g\u00e9t. Hi\u00e1ny eset\u00e9n hely\u00e9nval\u00f3 olyan&nbsp;<a href=\"https:\/\/gymbeam.hu\/haj-korom-bor\" class=\"ek-link\">t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151ket&nbsp;<\/a>fogyasztani, amelyek seg\u00edtenek ezek bevitel\u00e9ben.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nem megfelel\u0151 mennyis\u00e9g\u0171 vitamin \u00e9s \u00e1sv\u00e1nyi anyag probl\u00e9m\u00e1j\u00e1val olyan szem\u00e9lyek is k\u00fczdhetnek, akik indokolatlanul alacsony kal\u00f3riadeficit\u0171 \u00e9trendet k\u00f6vetnek, esetleg akik \u00e9tkez\u00e9si rendelleness\u00e9gben szenvednek. Ebben az esetben indokolt orvossal konzult\u00e1lni ezen anyagok szintj\u00e9r\u0151l.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A vitaminok, \u00e1sv\u00e1nyi anyagok bevitel\u00e9vel \u00e9s a hajmin\u0151s\u00e9ggel kapcsolatban azokra a&nbsp;<strong>gy\u00f3gyszerekre is \u00fcgyelni kell, amelyek hajhull\u00e1st okozhatnak<\/strong>. Ide tartoznak p\u00e9ld\u00e1ul a v\u00e9rh\u00edg\u00edt\u00f3 gy\u00f3gyszerek, a koleszterinszint-cs\u00f6kkent\u0151 gy\u00f3gyszerek, az antidepressz\u00e1nsok, a figyelemhi\u00e1nyos rendelleness\u00e9gek kezel\u00e9s\u00e9re szolg\u00e1l\u00f3 &nbsp;amfetaminok, a k\u00f6szv\u00e9nyre el\u0151\u00edrt gy\u00f3gyszerek, a magas v\u00e9rnyom\u00e1s elleni b\u00e9ta-blokkol\u00f3k vagy az antireumatikus szerek. Pr\u00f3b\u00e1lj meg mindent megtenni az\u00e9rt, hogy ne kelljen rendszeresen fogyasztanod ezeket a gy\u00f3gyszereket. A n\u0151k sz\u00e1m\u00e1ra az is meglep\u0151 lehet, hogy&nbsp;<strong>a hajhull\u00e1s a hormon\u00e1lis fogamz\u00e1sg\u00e1tl\u00f3 tabletta szed\u00e9s\u00e9vel is \u00f6sszef\u00fcgghet<\/strong>.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[29]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/strava-1124x749.jpg\" alt=\"\u00c9trend a haj n\u00f6veked\u00e9s\u00e9\u00e9rt\" class=\"wp-image-189671\" style=\"width:843px;height:562px\" title=\"\u00c9trend a haj n\u00f6veked\u00e9s\u00e9\u00e9rt\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/strava-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/strava-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/strava-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/strava.jpg 2000w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">\u00c1pol\u00e1s<\/h3>\n\n\n\n<p>A haj megjelen\u00e9s\u00e9re egy bizonyos szinten az is&nbsp;<strong>hat\u00e1ssal van<\/strong>,&nbsp;<strong>hogy hogyan gondoskodsz r\u00f3la.&nbsp;<\/strong>J\u00f3 olyan min\u0151s\u00e9gi samponokba \u00e9s kozmetikumokba fektetni, amelyek megfelelnek a hajt\u00edpusodnak. Ha a boltban kaphat\u00f3 legolcs\u00f3bb sampont fogod v\u00e1s\u00e1rolni, nem v\u00e1rhatsz csod\u00e1kat. A hajadnak az is seg\u00edt, ha rendszeresen&nbsp;<strong>lev\u00e1god a t\u00f6redezett v\u00e9g\u00e9t, valamint hajpakol\u00e1sokkal t\u00e1pl\u00e1lod<\/strong>. A hajpakol\u00e1st otthon is elk\u00e9sz\u00edtheted, rengeteg recept tal\u00e1lhat\u00f3 az interneten.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Hogy ne tegy\u00e9l k\u00e1rt a hajadban, nem aj\u00e1nlatos gyakran forr\u00f3 leveg\u0151vel sz\u00e1r\u00edtani hajv\u00e9d\u0151 szerrel t\u00f6rt\u00e9n\u0151 kezel\u00e9s n\u00e9lk\u00fcl. Tov\u00e1bb\u00e1 a&nbsp;<strong>hajegyenes\u00edt\u00e9s, a g\u00f6nd\u00f6r\u00edt\u00e9s \u00e9s a fest\u00e9s<\/strong>&nbsp;sincsenek j\u00f3 hat\u00e1ssal r\u00e1. Amennyiben minimaliz\u00e1lni szeretn\u00e9d a haj t\u00f6redez\u00e9s\u00e9t, ne menj vizes hajjal aludni. A hajnak az is hasznos lehet, ha \u00e9jjelente laza copfba fogod \u00f6ssze.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Mi_ebbol_a_tanulsag\"><\/span>Mi ebb\u0151l a tanuls\u00e1g?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sz\u00e1mos t\u00e9nyez\u0151 befoly\u00e1solja a haj megjelen\u00e9s\u00e9t. N\u00e9h\u00e1nyat sajnos nem tudunk befoly\u00e1solni, m\u00e1sokat viszont igen. \u00c9s \u00e9ppen ezekre kell \u00f6sszpontos\u00edtani, hogy elmondhasd, mindent megtett\u00e9l a hajad megjelen\u00e9s\u00e9\u00e9rt. Kezdd az&nbsp;<strong>eg\u00e9szs\u00e9ges, kiegyens\u00falyozott \u00e9trenddel \u00e9s az \u00e1pol\u00e1ssal<\/strong>. Megl\u00e1tod, az eredm\u00e9nyek nem maradnak el. \u00c9s ha m\u00e9gsem vagy megel\u00e9gedve a hajad megjelen\u00e9s\u00e9vel, pr\u00f3b\u00e1lj ki p\u00e9ld\u00e1ul egy \u00faj frizur\u00e1t. Egy ilyesfajta v\u00e1ltoz\u00e1s is pozit\u00edv hat\u00e1ssal lehet a hajra.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha hasznos volt sz\u00e1modra ez a cikk, oszd meg a bar\u00e1taiddal. Lehet, hogy ugyanezzel a probl\u00e9m\u00e1val k\u00fczdenek, \u00e9s \u00f6r\u00fclni fognak, ha v\u00e9gre megtal\u00e1lj\u00e1k a megold\u00e1st, hogy hogyan tehetnek szert er\u0151s \u00e9s hossz\u00fa hajra.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/vitamins\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tVitamins\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/hair-nails-and-skin\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHair, nails and skin\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>A haj min\u0151s\u00e9ge r\u00e9szben a genetik\u00e1t\u00f3l f\u00fcgg. L\u00e9teznek azonban olyan t\u00e9nyez\u0151k, amelyeket mi is befoly\u00e1solhatunk. A megfelel\u0151 t\u00e1pl\u00e1lkoz\u00e1sra, az \u00e1pol\u00e1sra \u00e9s f\u0151leg a vitaminok \u00e9s \u00e1sv\u00e1nyi anyagok bevitel\u00e9re kell \u00f6sszpontos\u00edtanunk. Melyek kulcsfontoss\u00e1g\u00faak a j\u00f3 min\u0151s\u00e9g\u0171 \u00e9s hossz\u00fa hajhoz \u00e9s hogyan p\u00f3toljuk \u0151ket? <\/p>\n","protected":false},"author":100,"featured_media":190664,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":9,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[70],"tags":[6876,7578,6756,7566],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-302934","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-taplalek-kiegeszitok","8":"tag-asvanyi-anyagok","9":"tag-haj","10":"tag-kollagen-hu","11":"tag-vitaminok","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Hogyan jav\u00edtsunk a hajunk min\u0151s\u00e9g\u00e9n \u00e9s melyek a legjobb vitaminok erre? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Min\u0151s\u00e9gi \u00e1pol\u00e1ssal \u00e9s kiegyens\u00falyozott \u00e9trenddel f\u00e9nyes, vastagsz\u00e1l\u00fa \u00e9s eg\u00e9szs\u00e9ges hajra tehetsz szert. N\u00e9zd meg, hogy mely vitaminok \u00e9s \u00e1sv\u00e1nyi anyagok seg\u00edthetnek a haj min\u0151s\u00e9g\u00e9nek jav\u00edt\u00e1s\u00e1ban!\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/hogyan-javitsunk-a-hajunk-minosegen-es-melyek-a-legjobb-vitaminok-erre\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Hogyan jav\u00edtsunk a hajunk min\u0151s\u00e9g\u00e9n \u00e9s melyek a legjobb vitaminok erre? - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Min\u0151s\u00e9gi \u00e1pol\u00e1ssal \u00e9s kiegyens\u00falyozott \u00e9trenddel f\u00e9nyes, vastagsz\u00e1l\u00fa \u00e9s eg\u00e9szs\u00e9ges hajra tehetsz szert. N\u00e9zd meg, hogy mely vitaminok \u00e9s \u00e1sv\u00e1nyi anyagok seg\u00edthetnek a haj min\u0151s\u00e9g\u00e9nek jav\u00edt\u00e1s\u00e1ban!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.hu\/blog\/hogyan-javitsunk-a-hajunk-minosegen-es-melyek-a-legjobb-vitaminok-erre\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2020-12-15T11:50:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-05-27T13:57:31+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.hu\/blog\/wp-content\/uploads\/2020\/10\/ako-zlepsit-kvalitu-vlasov-1-min.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"630\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Simona Svobodov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Simona Svobodov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"13 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.hu\/blog\/hogyan-javitsunk-a-hajunk-minosegen-es-melyek-a-legjobb-vitaminok-erre\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/hogyan-javitsunk-a-hajunk-minosegen-es-melyek-a-legjobb-vitaminok-erre\/\"},\"author\":{\"name\":\"Simona Svobodov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/680bf44f1718322327563d45611c3dda\"},\"headline\":\"Hogyan jav\u00edtsunk a hajunk min\u0151s\u00e9g\u00e9n \u00e9s melyek a legjobb vitaminok erre?\",\"datePublished\":\"2020-12-15T11:50:00+00:00\",\"dateModified\":\"2024-05-27T13:57:31+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/hogyan-javitsunk-a-hajunk-minosegen-es-melyek-a-legjobb-vitaminok-erre\/\"},\"wordCount\":3797,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/hogyan-javitsunk-a-hajunk-minosegen-es-melyek-a-legjobb-vitaminok-erre\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/ako-zlepsit-kvalitu-vlasov-1-min.png\",\"keywords\":[\"\u00e1sv\u00e1nyi anyagok\",\"haj\",\"kollag\u00e9n\",\"vitaminok\"],\"articleSection\":[\"T\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151k\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.hu\/blog\/hogyan-javitsunk-a-hajunk-minosegen-es-melyek-a-legjobb-vitaminok-erre\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.hu\/blog\/hogyan-javitsunk-a-hajunk-minosegen-es-melyek-a-legjobb-vitaminok-erre\/\",\"url\":\"https:\/\/gymbeam.hu\/blog\/hogyan-javitsunk-a-hajunk-minosegen-es-melyek-a-legjobb-vitaminok-erre\/\",\"name\":\"Hogyan jav\u00edtsunk a hajunk min\u0151s\u00e9g\u00e9n \u00e9s melyek a legjobb vitaminok erre? - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/hogyan-javitsunk-a-hajunk-minosegen-es-melyek-a-legjobb-vitaminok-erre\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/hogyan-javitsunk-a-hajunk-minosegen-es-melyek-a-legjobb-vitaminok-erre\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/ako-zlepsit-kvalitu-vlasov-1-min.png\",\"datePublished\":\"2020-12-15T11:50:00+00:00\",\"dateModified\":\"2024-05-27T13:57:31+00:00\",\"description\":\"Min\u0151s\u00e9gi \u00e1pol\u00e1ssal \u00e9s kiegyens\u00falyozott \u00e9trenddel f\u00e9nyes, vastagsz\u00e1l\u00fa \u00e9s eg\u00e9szs\u00e9ges hajra tehetsz szert. 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