預防頭皮發炎 飲食營養多照顧

[MK]

http://tw.news.yahoo.com/article/url/d/ ... 1h78x.html
更新日期:2009/04/03 13:01 中時健康 黃曼瑩／台北報導
想擁有一頭絲絲入扣的秀髮，想避開日常掉髮危機，就必需要有健康的頭皮。因為落髮、頭皮屑、頭髮油膩，這些惱人的頭髮問題，都跟頭皮健康與否息息相關。現代人飲食習慣不佳，高油、高糖的食物攝取過多，蔬果又吃太少，加上習慣染髮、燙髮，以及工作壓力大、熬夜，更容易讓頭皮在不知不覺情況下受傷。

健康的頭皮大致呈現白色，皮膚也顯得有彈性，而非頭皮泛紅或形成脂漏型顆粒，甚至因抓破頭皮導致紅腫與結痂，這樣代表頭皮出現警訊。榮欣診所營養師陳韻帆表示，首先必需先了解頭髮需要的營養成份，健康的頭髮約含有90% 的角質角蛋白，是由胺基酸所組成，也與膠原蛋白有關，頭髮受損常因流失大量的蛋白質所造成，因此必須進行修補。指甲與毛髮是營養最後到達的部位，養份如果攝取不足，就會使毛囊受到影響。

外食族往往以為平時多吃肉，蛋白質應該攝取就已足夠，但是陳韻帆營養師表示，事實上這並非人體所需好的蛋白質，到達胃部也不容易分解，有些人生活壓力大、腸胃不佳、易拉肚子，甚至脹氣，主要因攝取的養份未從小腸吸收。好的蛋白質來源包括魚肉、雞蛋、低脂奶粉、蔬菜、水果等，所以應該適當攝取。

海鮮類蛋白質容易分解消化吸收，魚肉含有不飽和脂肪酸，對人體有好處，為了保持蛋白質營養，在烹調時也需要注意，儘量不要以煎炒油炸為主，否則吃進過多的油脂或吃進不好油脂，容易造成毛囊阻塞或發炎，影響頭皮健康，甚至形成掉髮。

預防頭皮發炎或出現掉髮現象，陳韻帆提醒，必需先戒掉吸菸習慣，並且維持作息正常不要熬夜，攝取好的蛋白質，多吃蔬菜水果，維他命 C一定要多補充，還有攝取低脂奶粉，最好三餐能吃一點清淡的魚肉，避免吃進太多豬腳後腿肉較高油脂的食物，例如水餃、鍋貼、燒賣、乾麵等，還有甜食也應該少吃，這些都是有效的營養照護。

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