Intungamubiri zifasha uruhu rwiza

Ni nde udakunda uruhu rwiza, rwiza kandi rubengerana? Twese turarukunda, sibyo? Uruhu rwacu ni rwo rugingo runini mu mubiri wacu. Akazi karwo k'ingenzi ni ukurinda ibice by'imbere by'umubiri ibintu byangiza ibidukikije byo hanze. Nk'urukuta. Rero, kugira ngo uru ruhu rukomeze kuba ruzima, intungamubiri turuha imbere ni ingenzi cyane. Reka turebe izi ntungamubiri zimeze nk'inshuti magara z'uruhu.

Ibinure byiza bitanga urumuri ku ruhu

Ibi binure ni byo biha uruhu rwawe urumuri rwiza kandi rukayangana. Iyo ubuze ibinure mu mirire yawe, uruhu rwawe ruzaba rwumye kandi rukagira iminkanyari.

Ariko ntabwo tuvuga ibinure ibyo ari byo byose gusa. Tugomba kwibanda ku binure byiza bikomoka ku bimera . Urugero, imbuto nk'ubunyobwa n'ibitoki, imbuto nk'ibitoki, imbuto nk'avoka, n'amafi. Ibi byitwa amavuta ya monounsaturated na polyunsaturated. Ibi ni byiza cyane mu gutuma uruhu rwawe rugumana amazi meza, rukomeye kandi rworoshye. Ni byiza kandi ku mutima wawe.

Aside irike ya Omega -3 ni ubwoko bwihariye bwa aside irike . Umubiri wacu ntushobora kuyikora, ariko ni ingenzi mu kubaka inkuta z'uturemangingo. Omega-3 ishobora guhagarika imiti igenzura ikura n'ikwirakwira ry'uturemangingo twa kanseri y'uruhu, kandi ishobora no kugabanya ububyimbirwe mu ruhu.

Ikintu cy'ingenzi kigize uruhu ni Poroteyine

Poroteyine urya igabanywamo uduce duto tw’ubwubatsi twitwa aside amine mu mibiri yacu. Hanyuma umubiri ukoresha izi aside amine mu gukora izindi poroteyine, nka kolajeni na keratin, bigize imiterere y’uruhu. Mu yandi magambo, zimeze nk’amatafari na sima by’ubwubatsi bw’uruhu. Si ibyo gusa, ahubwo izi aside amine zifasha no gukuraho uturemangingo tw’uruhu twapfuye no kubaka uturemangingo dushya.

Aside amine zimwe na zimwe zikora nk'ibirwanya ogisijeni , zirinda uruhu kwangirika guterwa n'imirasire ya UV yangiza izuba n'ibindi nk'umwotsi w'itabi.

Vitamine n'imyunyungugu by'ingenzi ku ruhu

Reka turebere hamwe vitamine n'imyunyu ngugu by'ingenzi cyane ku buzima bw'uruhu.Amabuye y'agaciro ni iki?

Vitamine A

Vitamine A ni ingenzi haba ku gice cyo hejuru cy'uruhu ndetse no ku gice cyo hasi. Vitamine A ishobora guhagarika igikorwa cyo kwangirika kwa kolajeni mu ruhu guterwa n'izuba. Ibi bivuze ko bigabanya kwangirika k'uruhu bitewe n'izuba . Ariko ibyo ntibivuze ko udakeneye imiti irinda izuba. Gukoresha imiti irinda izuba ni ngombwa. Vitamine A ifasha kandi gukomeza imikorere y'uturemangingo tw'amavuta mu gice cy'umusatsi. Iyo ugize igisebe ku ruhu rwawe, iyi vitamine A igufasha gukira vuba. Iyo udafite Vitamine A ihagije, uruhu rwawe rushobora kuma kandi rukarya.

Vitamine C

Iyo utekereje kuri vitamine C, ijambo ugomba kwibuka ni kolajeni. Kubera ko vitamine C ifasha guhuza urusobe rwa poroteyine ya kolajeni ituma uruhu rukomera kandi rugahorana imiterere myiza. Ni na antioxydant ikomeye. Kubwibyo, inafasha kugabanya ibyago byo kurwara kanseri y'uruhu. Iyo urugero rwa vitamine C mu mubiri rugabanutse, ndetse n'agasebe gato gashobora gutuma uruhu ruhinduka ubururu, ishinya rikava amaraso, ndetse n'ibikomere bigakira buhoro buhoro .

Vitamine E

Iyi ni antioxydant na vitamine ifite ubushobozi bwo kurwanya ububyimbirwe. Vitamine E ishobora gukurura ingufu z'urumuri rw'izuba (UV), ikarinda uruhu iminkanyari, kugwa, na kanseri y'uruhu. Ifasha kandi gukomeza inkuta z'uturemangingo, hamwe na Vitamine C.

Zinc

Igice cyo hejuru cy'uruhu kirimo zinc ikubye inshuro eshanu ugereranyije n'igice cyo hasi. Zinc ni ingenzi mu gukira kw'ibikomere. Zinc nayo irakenewe kugira ngo inkuta z'uturemangingo zigume zihamye kandi kugira ngo uturemangingo twitandukanye kandi dukure. Zinc kandi ikora nk'umuti urinda uruhu imirasire ya UV.

Niba ufite ikibazo cyo kubura zinc mu mubiri wawe, bishobora kumera nk'ikibyimba . Ariko ibyo bibara ntibizakira nubwo washyiraho amavuta yo kwisiga cyangwa amavuta yo kwisiga.

Selenium

Selenium nayo ni imyunyu ngugu. Ifasha zimwe mu antioxydants kurinda uruhu imirasire ya UV. Byagaragaye ko kubura selenium byongera ibyago byo kurwara kanseri y'uruhu.

Ni ibihe biribwa bikungahaye kuri izi ntungamubiri?

Muri rusange, imbuto n'imboga ni amahitamo meza, yuzuyemo vitamine na antioxydants bifasha uruhu. Hari ibiryo birimo intungamubiri zirenze imwe muri izi, bityo bikorana kugira ngo bitange inyungu nyinshi ku ruhu rwawe.

Witondere ibijyanye n'inyongeramusaruro.

Niba wumva udahabwa izi ntungamubiri zihagije mu biribwa urya, banza uganire na muganga wawe mbere yo gufata inyunganizi, kuko zimwe mu nyongeramusaruro zishobora kugira ingaruka ku zindi ndwara zawe.

Urugero, amavuta y'amafi ni uburyo bwiza bwo kubona omega-3. Ariko, niba ufata imiti igabanya amaraso cyangwa ufite ubudahangarwa bw'umubiri budakomeye, gufata amavuta y'amafi bishobora kuba atari byiza. Nanone, gufata inyunganiramirire ya zinc bishobora kugabanya imbaraga za antibiyotike zimwe na zimwe. Rero, ntugakoreshe ikintu icyo ari cyo cyose utabanje kugisha inama muganga .