Ukulahleka kweenwele yinto eqhelekileyo yindoda kunye nabasetyhini, kodwa, ngelishwa, ininzi yazo yonke inokuchaphazela isondo esifanelekileyo. Ngokuchasene nenkolelo esithandwayo, isizathu sokuba iinwele zisuke zisishiye intloko zethu azikho kuphela iikhemikhali ezisetyenziswa rhoqo ngesini esingenamandla. Ngokuqhelekileyo, ukungabikho kwamavithamini kubangela ukulahleka kweenwele kwabasetyhini. Oku kuhambelana nomzimba womzimba wesifazane: umjikelezo wokuya esikhathini, ukukhulelwa, ukubeletha, utshintsho lwe-hormonal kukhokelela ekulahlekelweni okanye ukungahambi kakuhle kwevithamini kunye nezinto ezilandelelanayo. Kwaye ke, ukugcina ubuhle kunye nempilo yeenwele, kunceda kakhulu ukwazi ukuba yiyiphi iivithamini ezinxamnye neentlungu ezithintekayo kwiintlobo zabasetyhini kufuneka zithathwe rhoqo.
Ngoko, iiyiphi iivithamini ezisinceda ukusindisa iinwele zethu?
Okokuqala kukho konke i- vitamin A. Ukulahleka kweenwele ngokungabikho kwe-vitamin A, ehamba noomisa nobunzima. Iinqathi, imifuno eluhlaza, isipinashi, ibhotela kunye nesibindi zicebile kwi-vitamin A.
I-Vitamin E ikhuthaza ukutyunjwa kwe-vitamin A, kuyimfuneko ukucebisa iiseli nge-oxygen kunye nezondlo. Kodwa kufuneka kukhunjulwe ingqalelo ukuba i-vitamin E ayikwazi ukuthathwa ngokucwangcisa ngokucwangcisa izitye, eziyimfuneko ekuqiniseni iinwele. I-Vitamin E ifumaneka kwioli yeemifuno, i-pepper e-sweet, intlanzi enamafutha, isipinashi, i-nut, ihlume ngqolowa.
Ukungabikho kwe- vitamin F kuhamba kunye neentlungu zokulahleka kunye neentambo. Ukuzalisa umzimba kunye nale vithamini kufuneka idle ii-almond, i-olix flaxseed, i-walnuts.
Uncedo lokulahleka kweenwele kwabasetyhini kunye nevithamini B - thiamine, riboflavin, biotin, inositol, folic acid, pyridoxine, cyanocobalamin. Iithambile ze-B zitholakala kwimvubelo ye-brewer, i-peas eluhlaza, i-bran, isipinashi, i-nut, amaqanda, isibindi, iklabishi yaselwandle, i-legumes, kunye nokutya okucebile kwiprotheni.
I-Vitamin C iqinisa amandla omzimba, inceda ukucoca umzimba wezinto ezinobuthi, okukunceda ekuqiniseni iinwele. I-Sauerkraut, i-citrus, i-peas eluhlaza, i-parsley inotye kwi-vitamin C.
Ukongeza kwiivithamini, ukulahleka kweenwele kunokubangelwa ukungabikho kwempawu. Ukungabikho kwintsimbi yeenwele, i-phosphorus, i-selenium, i-silicon, i-zinc kunye ne-magnesium.
Iivithamini zamachiza ezinxamnye nokulahleka kweenwele
Amavithamini angena emzimbeni ngokutya angadyiwa kakuhle, ngoko ke, nangokutya okunokulinganisela nokulinganiselayo, imeko yeenwele iyahlala idangalisa ngokwaneleyo. Kwiimeko ezinjalo, i-multivitamin complexes equkethe inani elifunekayo lamavithamini kunye ne-microelements. Qinisekisa ukuba zeziphi iivithamini ezinxamnye neentlungu ezifunekayo kwimeko nganye, unakho kwiiklinikhi ezizodwa okanye kwi-laboratory ye-diagnostic. Xa unyanga iintlungu, iivithamini kufuneka zithathwe ngokungqinelana nemiyalelo kunye nangaphandle kokungqiniswanga.
Kwezinye iimeko, ukulahlekelwa yintlungu ngenxa yokungahambi kwamavithamini kudinga iingcebiso zeengcali kunye nokuqeshwa kwamachiza. Oku kungakho ngenxa yezifo ezithintela ukuxutywa kwamavithamini, i-beriberi enzima kunye nezinye izifo. Ngoko ke, umntu makangayifaki ukukhawuleza isibheno kuye kugqirha ukuba ukulahleka kweentlungu kubonwa ngenxa yesizathu esicacileyo. Kufuneka kwakhona kuqaphele ukuba kungathatha ixesha elide ukuphumeza umphumo oyifunayo. Ukutya kwamavithamini kuya kuthintela imeko yeenwele kuphela emva kweenyanga ezi-5-6, ngoko kuya kuba nzima ukunyamekela iinwele ezongezelelweyo ngesondlo ngoncedo lwezonyango ezikhethekileyo.