Nunyiame Siwo Na Ŋutilã Si Le Lãmesẽ Me

Amekae melɔ̃a ŋutigbalẽ si le lãmesẽ me, si nya kpɔ, eye wòklẽna o? Mí katã míelɔ̃nɛ, alo? Míaƒe ŋutigbalẽe nye ŋutinu gãtɔ kekeake le míaƒe ŋutilã me. Eƒe dɔ vevitɔe nye be wòakpɔ ŋutilã ƒe akpa siwo le eme ta tso gotagome nu siwo gblẽa nu le ame ŋu la si me. Abe gli ene. Eyata, be ŋutigbalẽ sia nanɔ lãmesẽ me la, nunyiame si míenae tso ememe la le vevie ŋutɔ. Na míakpɔ nusiwo nye nunyiame siawo siwo le abe ŋutigbalẽa xɔlɔ̃ veviwo ene ɖa.

Ami Siwo Naa Lãmesẽ Si Naa Ŋutilã Klẽna

Ami siawoe nana wò ŋutigbalẽ klẽna nyuie eye wòklẽna nenema. Ne ami mele wò nuɖuɖu me o la, wò ŋutigbalẽ aƒu eye wòavuvu.

Gake menye ami ɖesiaɖe ko ŋue míele nu ƒom tsoe o. Ele be míaƒe susu nanɔ ami siwo naa lãmesẽ siwo dona tso numiemiewo me ŋu . Le kpɔɖeŋu me, nukuwo abe atikutsetse kple aŋɔ ene, nukuwo abe mɔli ene, atikutsetsewo abe avoka ene, kple tɔmelã. Woyɔa esiawo be ami siwo me ami ʋeʋĩ aɖeke mele o kple esiwo me ami geɖe mele o. Esiawo nyo ŋutɔ be tsi nanɔ wò ŋutigbalẽ me, wòasẽ ŋu, eye wòate ŋu atrɔ ɖe nɔnɔmewo ŋu. Wonyo ŋutɔ na wò dzi hã.

Omega -3 ami nye ami ƒomevi tɔxɛ aɖe . Míaƒe ŋutilã mate ŋu awɔ wo o, gake wole vevie na lãmenugbagbeviwo ƒe gliwo tutu. Omega-3s ate ŋu axe mɔ na atike aɖe si kpɔa ŋutigbalẽ me kansa lãmenugbagbeviwo ƒe tsitsi kple woƒe kaka dzi , eye woate ŋu aɖe ŋutigbalẽa ƒe abi hã dzi akpɔtɔ.

Nu vevitɔ si wɔa ŋutigbalẽ - Protein

Womãa protein si nèɖuna la ɖe xɔtunu suesuesue siwo woyɔna be amino acids me le míaƒe ŋutilã me. Emegbe ŋutilãa zãa amino acid siawo tsɔ wɔa protein bubuwo abe collagen kple keratin ene, siwo wɔa ŋutigbalẽa ƒe wɔwɔme. Ne míagblɔe bubui la, wole abe ŋutigbalẽa ƒe xɔtunu ƒe anyikpe kple siminti ene. Menye ema ɖeɖeko o, ke amino acid siawo kpena ɖe ame ŋu hã be woaɖe ŋutigbalẽmenugbagbevi kukuwo ɖa eye woatu lãmenugbagbevi yeyewo ɖo.

Amino acid aɖewo wɔa dɔ abe antioxidants ene , wokpɔa ŋutigbalẽa ta tso nusiwo ɣea ƒe UV keklẽ gblẽnuwo kple nusiwo abe sigaret ƒe dzudzɔ ene gblẽna me.

Vitamin kple mineral siwo le vevie na ŋutigbalẽa

Azɔ mina míalé ŋku ɖe vitamin kple mineral siwo le vevie wu na ŋutigbalẽ ƒe lãmesẽ ŋu.Nukae nye tomenu ?

Vitamin A

Vitamin A le vevie na ŋutigbalẽa ƒe akpa si le etame kple esi le ete siaa. Vitamin A ate ŋu atɔ te collagen ƒe gbagbã le ŋutigbalẽa me si ɣe ƒe keklẽ hena vɛ. Esia fia be eɖea nusiwo ŋdɔ gblẽna le ŋutigbalẽa ŋu dzi kpɔtɔna . Gake ema mefia be mèhiã ɣe ƒe keklẽŋusẽtike o. Ɣe ƒe keklẽŋusẽtike zazã nye nusi wòle be woawɔ. Vitamin A hã kpena ɖe ami ƒe lãkusi siwo le ɖa ƒe lãkusi me ƒe dɔwɔwɔ ŋu. Ne èxɔ abi le wò ŋutigbalẽ ŋu la, vitamin A sia hã kpena ɖe eŋu wòhayana kabakaba. Ne vitamin A mesu asiwò o la, wò ŋutigbalẽ ate ŋu aƒu eye wòavuvu.

Vitamin C

Ne èbu vitamin C ŋu la, nya si dzi wòle be nàɖo ŋkui enye kolagen. Elabena vitamin C kpena ɖe ame ŋu wòblaa collagen protein network si nana ŋutigbalẽa sẽa ŋu eye wònana wònɔa nɔnɔme nyui me. Enye atike sesẽ aɖe si tsia dzoxɔxɔ nu hã. Eyata ekpena ɖe ame ŋu hã be ŋutigbalẽ me kansa ƒe afɔkua dzi naɖe akpɔtɔ. Ne vitamin C ƒe agbɔsɔsɔ dzi ɖe kpɔtɔ le ŋutilãa me la, abi sue aɖe gɔ̃ hã ate ŋu ana ŋutigbalẽa nazu blɔ, ʋu nado le aɖuwo me, eye abiwo nahaya vivivi .

Vitamin E

Esia hã nye antioxidant kple vitamin si me dɔlékuiwutike le. Vitamin E ate ŋu axɔ ɣe ƒe keklẽ si woyɔna be ultraviolet (UV) ƒe ŋusẽ, si akpɔ ŋutigbalẽa ta tso ƒoƒoe, ŋeŋe, kple ŋutigbalẽ me kansa me. Ekpena ɖe lãmenugbagbeviwo ƒe gliwo ŋu hã be woado ŋusẽ, tsɔ kpe ɖe vitamin C ŋu.

Zinc si woyɔna be zinc

Zinc si le ŋutigbalẽa ƒe akpa si le etame la sɔ gbɔ wu esi le ete la ƒe teƒe atɔ̃. Zinc hiã vevie na abi ƒe dɔyɔyɔ. Zinc hã hiã be lãmenugbagbeviwo ƒe gliwo nali ke eye lãmenugbagbeviwo namã ahatsi. Zinc hã wɔa dɔ abe nusi tsia dzoxɔxɔ nu ene, si kpɔa ŋutigbalẽa ta tso UV keklẽ me.

Ne zinc ƒe veve le wò ŋutilã me la, ate ŋu adze abe eczema ene . Gake teƒe mawo siwo le ʋuʋum la mahaya ne ètsɔ tsilétike alo steroid-tikewo de eme gɔ̃ hã o.

Selenium si woyɔna be selenium

Selenium hã nye tomenu aɖe. Ekpena ɖe ame aɖewo siwo tsia dzoxɔxɔ nu ŋu be woakpɔ ŋutigbalẽa ta tso UV keklẽ me. Wokpɔe be selenium ƒe anyimanɔmanɔ nana ŋutigbalẽ me kansa ƒe afɔkua dzina ɖe edzi.

Nuɖuɖu kawoe me nunyiame siawo sɔ gbɔ ɖo?

Le goawo katã me la, atikutsetse kple amagbewo nye tiatia nyui aɖe, eye vitamin siwo naa ŋutigbalẽ kple nusiwo tsia dzoxɔxɔ nu yɔa wo me fũ. Nunyiame siawo wu ɖeka le nuɖuɖu aɖewo me, eyata wowɔa dɔ ɖekae be wòaɖe vi geɖe wu na wò ŋutigbalẽ.

Kpɔ nyuie le kpeɖeŋutɔ siwo wozãna ŋu.

Ne èse le ɖokuiwò me be nunyiame siawo mele ye si tso nuɖuɖu siwo nèɖuna me o la, kpɔ egbɔ be yeƒo nu kple yeƒe ɖɔkta hafi aɖu kpeɖeŋutɔ, elabena kpeɖeŋutɔ aɖewo ate ŋu akpɔ ŋusẽ ɖe wò lãmesẽkuxi bubuwo dzi.

Le kpɔɖeŋu me, tɔmelãmi nye mɔ nyui aɖe si dzi nàto akpɔ omega-3. Gake ne èle ʋumenugbagbeviɣitikewo zãm alo wò dɔlélenutsiŋutete gbɔdzɔ la, ɖewohĩ tɔmelãmi nono manyo o. Azɔ hã, zinc kpeɖeŋutɔ nono ate ŋu aɖe dɔlékuiwutike aɖewo ƒe dɔwɔwɔ dzi akpɔtɔ. Eyata mègazã naneke wò ɖɔkta ƒe aɖaŋuɖoɖo manɔmee o .