Twese twifuza kugira uruhu rwiza, rubengerana kandi rwiza, sibyo? Ariko uko imyaka igenda ishira, izuba rikaze, umukungugu n'umwotsi mu bidukikije, ubwiza n'ubushya bw'uruhu rwacu bigenda bigabanuka buhoro buhoro. Ushobora kuba warabonye ko uruhu ruhinduka iminkanyari, rwumye, kandi hakagaragara uduce duto. Rero, nk'igisubizo kuri ibi, abantu benshi ubu barashukwa no gukoresha ubwoko butandukanye bwa vitamine, " inyongeramusaruro " cyangwa izindi nyongeramusaruro. Hari amatangazo avuga kuri ibi hirya no hino kuri televiziyo na interineti. Ariko se koko ibi bitanga inyungu zingana n'izo ruhu rwacu nk'uko babivuga? Reka tubiganireho uyu munsi.
Kuki uruhu rwacu rukeneye kwitabwaho mu buryo bwihariye?
Tekereza uruhu rwacu nk'ingabo idukingira umubiri wacu. Iyi ngabo iraturinda izuba, mikorobe, n'ibikomere. Ariko hari abanzi bashobora kwangiza iyi ngabo. Mu magambo make, imirasire ya UV ituruka ku zuba, umwotsi uturuka ku modoka, bimwe mu biribwa bitameze neza turya, hamwe n'imihangayiko byose bitanga utuntu duto twangiza uturemangingo tw'umubiri wacu. Mu buvuzi, ibyo tubyita 'free radicals'. Aba banzi batera uturemangingo tw'uruhu rwacu kandi bakangiza poroteyine yitwa kolajeni iri muri zo. Kolajeni ni yo ituma uruhu rwacu rukomeza kuba rukiri rushya kandi rukomeye. Rero, aba banzi ni bo batuma uruhu rwacu rusaza vuba, rukagwa, kandi rukajima.
Antioxydants ni intwari zirinda uturemangingo tw'uruhu rwacu aba banzi bitwa radicals free.
Ibintu nka vitamine C na vitamine E ni antioxydants zikomeye. Ibi bitunga uruhu rwacu imbere kandi birurinda abo banzi babi.
Vitamine n'intungamubiri by'ingenzi bivugwa ko ari byiza ku ruhu
Noneho reka turebere hamwe izi vitamine n'intungamubiri bizwiho kuba byiza ku ruhu, icyo bikora mu by'ukuri, n'uburyo twabikura mu biryo mu buryo busanzwe aho kubifata mu buryo bw'ibinini.
| Vitamine / Intungamubiri | Serivisi ku ruhu | Ibiryo bikomoka ku bidukikije |
|---|---|---|
| Vitamine C (Vitamine C) | Ni antioxydant ikomeye. Ni ingenzi cyane mu gukora kolajeni, ikenewe kugira ngo uruhu rukomere. Igabanya kwangirika kw'izuba ku ruhu. Yihutisha gukira kw'ibikomere. | Amacunga, tangerine, indimu, amapapayi, guava, nectarine, urusenda rw'amafi (urusenda rw'amafi), inyanya, broccoli. |
| Vitamine E (Vitamine E) | Indi antioxydant ikomeye. Iyo ihujwe na vitamine C, itanga uburinzi bukomeye ku zuba. Ifasha mu kubungabunga ubushuhe mu ruhu. | Amande, imbuto z'izuba, epinari, avoka, ubunyobwa. |
| Vitamine A (retinol) (Vitamine A / Retinol) | Ni ingenzi mu gukura no gusana uturemangingo tw'uruhu, ikunze gukoreshwa mu bikoresho byo kwita ku ruhu kuko ifasha mu kuvura iminkanyari n'ibiheri. | Karoti, ibijumba, ibihaza, epinari, amagi, amata, mango. |
| Selenium (Selenium) | Iyi ni imyunyu ngugu. Ifasha uruhu kugumana ububobere. Kimwe na vitamine E, ifite ubushobozi bwinshi bwo kurwanya ogisijeni. Irinda uturemangingo tw'uruhu kwangirika guterwa n'izuba. | Amagi, inkoko, ibihumyo, imbuto z'ibihwagari, imbuto z'ubunyobwa zo muri Brezili, n'ibikomoka ku mafi. |
| Koenzyme Q10 (Coenzyme Q10) | Antioxydant ikorwa n'umubiri mu buryo busanzwe. Ifasha mu gutanga ingufu ku turemangingo. Ikorwa ryayo riragabanuka uko umuntu asaza. Ifasha mu kugenzura iminkanyari y'uruhu. | Amafi afite amavuta nka salmon na tuna, inyama z'inka, soya, epinari. |
Kuki wagombye gutekereza kabiri mbere yo gufata inyunganiramirire?
Nubwo bivugwa ko ari byiza, hari ibintu bike by'ingenzi ugomba kumenya mbere yo kujya muri farumasi ukagura icupa ry'iyi nyongeramusaruro.
1. Ibi si ibinini by'ubumaji!
Abantu benshi batekereza ko gufata inyunganizi bizakemura ibibazo byabo byose. Ibyo si byo. Ishingiro ry'uruhu rwiza ni indyo yuzuye, kunywa amazi ahagije umunsi wose, gusinzira bihagije , no kwirinda izuba. Inyunganizi ni "inyongera" gusa. Niba indyo yawe idakwiye, biragoye kubona inyungu nyinshi mu nyongerazi gusa.
2. "Kurya byinshi si byiza" - Kurya byinshi ni akaga!
Iki ni cyo kintu cy'ingenzi cyane. Ndetse no gufata vitamine nyinshi cyane bishobora kubangamira umubiri. Vitamine zishonga mu binure, cyane cyane vitamine A, D, E, na K, zibikwa mu mubiri. Kunywa ibi byinshi muri byo bishobora gutera ibintu byose kuva ku kuribwa umutwe no kugira isesemi kugeza ku ndwara zikomeye nko kwangirika k'umwijima. Niyo mpamvu buri vitamine ifite "Umupaka Ukomeye Utekanye." Kurenga uwo mupaka ni akaga.
3. Ishobora kugira ingaruka ku yindi miti urimo gufata.
Niba ufata imiti y’indi ndwara, nka diyabete, umuvuduko ukabije w’amaraso, cyangwa indwara z’umutima, zimwe muri izi nyongeramusaruro zishobora kugira ingaruka kuri iyo miti. Ibi bishobora kongera cyangwa kugabanya ubushobozi bw’imiti ufata ku ndwara yawe nyamukuru. Ibi bishobora no guteza ingaruka mbi.
Kubwibyo, mbere yo gutangira gufata inyongeramusaruro nshya, ni ngombwa kubwira muganga wawe ibyerekeye imiti yose na vitamine urimo gufata.
None se ni ikihe kintu cyiza ngomba gukora?
Biroroshye cyane. Kurikiza izi ntambwe kugira ngo uruhu rwawe rukomeze kuba rwiza kandi rufite ubuzima bwiza.
1. Banza urebe isahani yawe: Shyiramo ubwoko butandukanye bw'imboga zifite amabara menshi, imbuto (nibura inshuro 5 ku munsi), imbuto z'ubunyobwa, amafi afite amavuta, n'amazi meza mu mirire yawe ya buri munsi. Tekereza ku biribwa biri mu mbonerahamwe iri hejuru. Ubu ni bwo buryo bwiza kandi bwizewe.
2. Indabyo zo kwisiga izuba ni inshuti yawe magara: Koresha indabyo nziza yo kwisiga izuba buri munsi, haba hari izuba cyangwa hatarimo. Nta nyongeramusaruro ishobora gutanga uburinzi nk'ubwo irinda izuba ritanga.
3. Vugana na muganga rwose: Niba koko ubona ko ukeneye inyongeramusaruro, cyangwa niba ufite ikibazo cy'uruhu, nyamuneka banza urebe muganga w'umuryango wawe (GP) cyangwa inzobere mu ndwara z'uruhu.Azasuzuma uruhu rwawe, nibiba ngombwa, agukorere ibizamini by'amaraso kugira ngo arebe niba koko ufite ikibazo cyo kubura vitamine. Nubikora, azakubwira neza inyongeramusaruro ugomba gufata, mu gipimo gikwiye, n'igihe uzamara. Ntukigere utangira gufata inyongeramusaruro kubera ko hari umuntu ukubwiye cyangwa kubera ko wabonye itangazo.
Ubutumwa bwo kujyana mu rugo
- Ikintu cyiza ku ruhu rwiza kandi rubengerana si ibinini cyangwa inyongeramusaruro, ahubwo ni indyo yuzuye, kunywa amazi ahagije, no gukoresha amavuta akingira izuba buri munsi.
- Antioxydants nka vitamine C, E, na selenium ni nziza ku ruhu. Ariko ni byiza kandi ni byiza kubikura mu mbuto n'imboga zifite amabara menshi kuruta kubifata mu buryo bw'ibinini.
- Ntugatangire gufata vitamine cyangwa inyongeramusaruro nta nama ya muganga . Gufata vitamine zirenze urugero rwagenwe bishobora kwangiza umubiri.
- Niba uhisemo gukoresha inyongeramusaruro, menya neza ko ubimenyesheje muganga wawe.
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