Tonsefe timafuna kukhala ndi khungu labwino, lowala, komanso lokongola, sichoncho? Koma ndi ukalamba, dzuwa loopsa, fumbi, ndi utsi m'chilengedwe, kukongola ndi kutsitsimuka kwa khungu lathu kumachepa pang'onopang'ono. Mwina mwazindikira kuti khungu limakhala ndi makwinya, louma, ndipo madontho amaoneka. Chifukwa chake, monga yankho la izi, anthu ambiri tsopano akukopeka kugwiritsa ntchito mitundu yosiyanasiyana ya mavitamini, " zowonjezera " kapena zowonjezera zakudya zina. Pali malonda okhudza izi kulikonse pa wailesi yakanema ndi pa intaneti. Koma kodi izi zimapindulitsadi khungu lathu monga momwe akunenera? Tiyeni tikambirane za izi lero.
N’chifukwa chiyani khungu lathu limafunika chisamaliro chapadera chonchi?
Taganizirani khungu lathu ngati chishango choteteza thupi lathu. Chishangochi chimatiteteza ku dzuwa, majeremusi, ndi kuvulala. Koma pali adani omwe angawononge chishangochi. Mwachidule, kuwala koopsa kwa dzuwa kochokera ku dzuwa, utsi wochokera m'magalimoto, zakudya zina zosapatsa thanzi zomwe timadya, ndi kupsinjika maganizo zonse zimapanga tinthu tating'onoting'ono tomwe timawononga maselo a thupi lathu. Mu zamankhwala, timatcha izi 'free radicals'. Adani awa amaukira maselo athu a khungu ndikuwononga puloteni yotchedwa collagen yomwe ili mkati mwake. Collagen ndi yomwe imasunga khungu lathu laling'ono komanso lolimba. Chifukwa chake, adani awa ndi omwe amachititsa kuti khungu lathu likalamba msanga, likwinya, komanso lide.
Ma antioxidants ndi ngwazi zazikulu zomwe zimateteza maselo athu akhungu ku adani awa otchedwa ma free radicals.
Zinthu monga vitamini C ndi vitamini E ndi ma antioxidants amphamvu. Izi zimadyetsa khungu lathu kuchokera mkati ndipo zimathandiza kuliteteza ku adani oipa.
Mavitamini ndi michere yofunika kwambiri yomwe imanenedwa kuti ndi yabwino pakhungu
Chabwino, tsopano tiyeni tiwone mavitamini ndi michere iyi yomwe imadziwika kuti ndi yabwino pakhungu, zomwe imachita, komanso momwe tingaipezere mwachilengedwe kuchokera ku chakudya m'malo mowamwa ngati mapiritsi.
| Vitamini / Zakudya | Utumiki pakhungu | Zakudya zachilengedwe |
|---|---|---|
| Vitamini C (Vitamini C) | Ndi antioxidant wamphamvu. Ndi wofunikira popanga collagen, yomwe ndi yofunika kuti khungu likhale lolimba. Amachepetsa kuwonongeka kwa dzuwa pakhungu. Amathandiza kuti mabala achire mwachangu. | Malalanje, ma tangerine, mandimu, mapapaya, ma guava, nectarine, tsabola wa belu (nsomba tsabola), tomato, broccoli. |
| Vitamini E (Vitamini E) | Antioxidant ina yamphamvu. Ikaphatikizidwa ndi vitamini C, imapereka chitetezo champhamvu ku dzuwa. Imathandiza kusunga chinyezi pakhungu. | Ma amondi, mbewu za mpendadzuwa, sipinachi, avocado, mtedza. |
| Vitamini A (retinol) (Vitamini A / Retinol) | Chofunika kwambiri pakukula ndi kukonzanso maselo a khungu, nthawi zambiri chimagwiritsidwa ntchito mu zinthu zosamalira khungu chifukwa chimathandiza kuchiza makwinya ndi ziphuphu. | Kaloti, mbatata, dzungu, sipinachi, mazira, mkaka, mango. |
| Selenium (Selenium) | Ichi ndi mchere. Chimathandiza kuti khungu likhale lolimba. Monga vitamini E, chili ndi mphamvu zambiri zoteteza khungu ku zinthu zowononga. Chimateteza maselo a khungu ku kuwonongeka komwe kumachitika chifukwa cha dzuwa. | Mazira, nkhuku, bowa, mbewu za mpendadzuwa, mtedza wa ku Brazil, ndi nsomba zam'madzi. |
| Coenzyme Q10 (Coenzyme Q10) | Antioxidant yopangidwa mwachilengedwe ndi thupi. Imathandiza kupereka mphamvu ku maselo. Kupanga kwake kumachepa ndi ukalamba. Imathandiza kulamulira makwinya a pakhungu. | Nsomba zamafuta monga salimoni ndi tuna, ng'ombe, soya, ndi sipinachi. |
N’chifukwa chiyani muyenera kuganiza kawiri musanamwe mankhwala owonjezera?
Ngakhale kuti amanena kuti ili ndi ubwino wake, pali zinthu zingapo zofunika zomwe muyenera kudziwa musanapite ku pharmacy ndikugula botolo la chowonjezera ichi.
1. Izi si mapiritsi amatsenga!
Anthu ambiri amaganiza kuti kumwa mankhwala owonjezera kumathetsa mavuto awo onse. Sizili bwino. Maziko a khungu labwino nthawi zonse ndi kudya zakudya zoyenera, kumwa madzi okwanira tsiku lonse, kugona mokwanira , komanso kudziteteza ku dzuwa. Mankhwala owonjezera ndi "owonjezera" chabe. Ngati zakudya zanu sizili bwino, zimakhala zovuta kupeza phindu lalikulu kuchokera ku mankhwala owonjezera okha.
2. "Kumwa kwambiri sikwabwino" - Kumwa kwambiri ndi koopsa!
Ichi ndiye chinthu chofunikira kwambiri. Ngakhale kumwa vitamini wochuluka kwambiri kungakhale koopsa m'thupi. Mavitamini osungunuka mafuta, makamaka mavitamini A, D, E, ndi K, amasungidwa m'thupi. Kumwa mopitirira muyeso kungayambitse chilichonse kuyambira mutu ndi nseru mpaka matenda aakulu monga kuwonongeka kwa chiwindi. Ichi ndichifukwa chake vitamini iliyonse ili ndi "Safe Upper Limit." Kupitirira malire amenewo n'koopsa.
3. Ikhoza kusokonezana ndi mankhwala ena omwe mukumwa.
Ngati mukumwa mankhwala a matenda ena, monga matenda a shuga, kuthamanga kwa magazi, kapena matenda a mtima, zina mwa zowonjezerazi zingagwirizane ndi mankhwalawo. Izi zitha kuwonjezera kapena kuchepetsa mphamvu ya mankhwala omwe mukumwa pa matenda anu akuluakulu. Izi zitha kubweretsanso zotsatirapo zoopsa.
Choncho, musanayambe kumwa mankhwala atsopano, ndikofunikira kuuza dokotala wanu za mankhwala ndi mavitamini onse omwe mukumwa panopa.
Ndiye chinthu chabwino kwambiri choti ndichite ndi chiyani?
Ndi zophweka kwambiri. Tsatirani njira izi kuti khungu lanu likhale lokongola komanso lathanzi.
1. Choyamba, yang'anani mbale yanu: Onjezani ndiwo zamasamba zosiyanasiyana zokongola, zipatso (osachepera magawo 5 patsiku), mtedza, nsomba yamafuta, ndi madzi oyera muzakudya zanu za tsiku ndi tsiku. Ganizirani za zakudya zomwe zili patebulo pamwambapa. Iyi ndiyo njira yabwino komanso yotetezeka.
2. Chodzoladzola cha dzuwa ndi bwenzi lanu lapamtima: Gwiritsani ntchito mafuta abwino odzola dzuwa tsiku lililonse, kaya ndi dzuwa kapena ayi. Palibe chowonjezera chomwe chingapereke chitetezo chomwe chimaperekedwa ndi mafuta odzola dzuwa.
3. Kambiranani ndi dokotala: Ngati mukuganiza kuti mukufunikiradi mankhwala owonjezera, kapena ngati muli ndi vuto la khungu, chonde onani dokotala wa banja lanu (GP) kapena dokotala wa khungu kaye.Adzakuyang'anirani khungu lanu ndipo, ngati pakufunika, adzakuyesani magazi kuti aone ngati muli ndi vuto la vitamini. Ngati mutero, adzakulangizani kuti mumwe mankhwala owonjezera, mlingo woyenera, komanso nthawi yayitali bwanji. Musayambe kumwa mankhwala owonjezera chifukwa choti winawake wakuuzani kapena chifukwa choti mwawona malonda.
Uthenga Wopita Nawo Kunyumba
- Chinthu chabwino kwambiri pakhungu labwino komanso lowala si mapiritsi kapena zowonjezera, koma kudya zakudya zoyenera, kumwa madzi okwanira, komanso kugwiritsa ntchito mafuta oteteza ku dzuwa tsiku lililonse.
- Ma antioxidants monga mavitamini C, E, ndi selenium ndi abwino kwambiri pakhungu. Koma ndi bwino komanso kotetezeka kuwapeza kuchokera ku zipatso ndi ndiwo zamasamba zokongola kusiyana ndi kuwamwa ali m'mapiritsi.
- Musayambe kumwa vitamini kapena zowonjezera popanda upangiri wa dokotala . Kumwa mavitamini ochulukirapo kuposa mlingo woyenera kungakhale koopsa m'thupi.
- Ngati mwasankha kugwiritsa ntchito chowonjezera, onetsetsani kuti mwadziwitsa dokotala wanu za icho.
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