Sonke sifuna ukuba nolusu olusempilweni, olukhazimlayo, nolukhanyayo, akunjalo? Kodwa ngokukhula, ilanga eliqatha, uthuli, nomsi kwindawo esingqongileyo, ubuhle kunye nokutsha kolusu lwethu kuya kuncipha kancinci kancinci. Usenokuba uqaphele ukuba ulusu luba nemibimbi, lome, kwaye kuvela amabala. Ngoko ke, njengesisombululo soku, abantu abaninzi ngoku bahendelwa ukusebenzisa iintlobo ezahlukeneyo zeevithamini, " izongezo " okanye izongezo ezongezelelweyo zesondlo. Kukho iintengiso malunga nezi ndawo yonke kumabonwakude nakwi-Intanethi. Kodwa ngaba ezi zibonelela ngenzuzo engakanani kulusu lwethu njengoko besitsho? Makhe sithethe ngale nto namhlanje.
Kutheni ulusu lwethu lufuna ukunyanyekelwa okukhethekileyo kangaka?
Cinga ngesikhumba sethu njengesikhuselo esikhuselayo esijikeleze umzimba wethu. Esi sikhuselo sisikhusela elangeni, kwiintsholongwane, nasekwenzakaleni. Kodwa kukho iintshaba ezinokonakalisa esi sikhuselo. Ngamafutshane, imisebe ye-UV eyingozi evela elangeni, umsi ovela kwiimoto, ukutya okungondlekanga esikutyayo, kunye noxinzelelo zonke ezi zinto zivelisa amasuntswana amancinci awonakalisa iiseli zomzimba wethu. Kwizonyango, sizibiza ngokuba 'zii-free radicals'. Ezi ntshaba zihlasela iiseli zethu zesikhumba kwaye zitshabalalise iproteni ebizwa ngokuba yi-collagen kuzo. I-Collagen yiyo egcina ulusu lwethu luselula kwaye luqinile. Ngoko ke, ezi ntshaba zezona zibangela ukuba ulusu lwethu luguge ngokukhawuleza, lubhide, kwaye lube mnyama.
Ii-antioxidants zii-superhero ezikhusela iiseli zethu zolusu kwezi ntshaba zibizwa ngokuba zii-free radicals.
Izinto ezifana nevithamini C kunye nevithamini E zi-antioxidants ezinamandla. Ezi zondla ulusu lwethu ngaphakathi kwaye zinceda ekukhuseleni ezo ntshaba ziyingozi.
Iivithamini eziphambili kunye nezondlo ezithi zilungile kulusu
Kulungile, ngoku makhe sijonge ezi vithamini kunye nezondlo ezaziwa ngokuba zilungile kulusu, oko zikwenzayo, kunye nendlela esinokuzifumana ngayo ngokwendalo ekutyeni kunokuba sizithathe ngendlela yeepilisi.
| Ivithamini/Izakhamzimba | Inkonzo eluswini | Ukutya okwenziwa ngokwendalo |
|---|---|---|
| Ivithamini C (Ivithamini C) | I-antioxidant enamandla. Ibalulekile ekuveliseni i-collagen, efunekayo ekuqiniseni ulusu. Inciphisa umonakalo welanga kulusu. Ikhawulezisa ukuphiliswa kwamanxeba. | Iiorenji, iitangerines, iilayimu, iipapaya, iiguava, iinectarines, iipepile zentsimbi (iitshili zentlanzi), iitumato, ibroccoli. |
| Ivithamini E (Ivithamini E) | Enye i-antioxidant enamandla. Xa idityaniswe ne-vitamin C, inika ukhuseleko olunamandla ekonakalisweni lilanga. Inceda ukugcina umswakama eluswini. | Ii-almond, imbewu yelanga, ispinatshi, i-avokhado, amandongomane. |
| IVithamin A (i-retinol) (Ivithamini A / iRetinol) | Ibalulekile ekukhuleni nasekulungiseni iiseli zolusu, isetyenziswa rhoqo kwiimveliso zokhathalelo lolusu kuba inceda kwiingxaki zokushwabana kunye namaqhakuva. | Iikaroti, iitapile ezimnandi, ithanga, ispinatshi, amaqanda, ubisi, imango. |
| I-Selenium (I-Selenium) | Le yiminerali. Inceda ukugcina ulusu luthambile. Njengevithamini E, ineempawu eziphezulu ze-antioxidant. Ikhusela iiseli zolusu ekonakalisweni lilanga. | Amaqanda, inkukhu, amakhowa, imbewu yelanga, amantongomane aseBrazil, kunye nokutya kwaselwandle. |
| I-Coenzyme Q10 (I-Coenzyme Q10) | I-antioxidant eveliswa ngumzimba ngokwendalo. Inceda ekunikeni amandla kwiiseli. Imveliso yayo iyancipha njengoko iminyaka ikhula. Inceda ekulawuleni imibimbi yolusu. | Iintlanzi ezinamafutha ezifana nesalmon kunye netuna, inyama yenkomo, iisoya, ispinatshi. |
Kutheni ufanele ucinge kabini ngaphambi kokuba uthathe izongezo?
Nangona kuthiwa ineenzuzo, kukho izinto ezimbalwa ezibalulekileyo ekufuneka uzazi ngaphambi kokuba uye kwikhemesti uze uthenge ibhotile yesi songezo.
1. Ezi azizopilisi zomlingo!
Abantu abaninzi bacinga ukuba ukuthatha isongezelelo kuya kusombulula zonke iingxaki zabo. Akulunganga oko. Isiseko solusu olusempilweni sisoloko sisidlo esilungeleleneyo, ukusela amanzi aneleyo imini yonke, ukulala ngokwaneleyo , kunye nokuzikhusela elangeni. Isongezelelo "sisisongezo" nje. Ukuba ukutya kwakho akulunganga, kunzima ukufumana inzuzo eninzi kwisongezo sodwa.
2. "Okuninzi akulunganga" - Ukusela kakhulu kuyingozi!
Le yeyona nto ibalulekileyo. Nokuba uthatha i-vitamin eninzi kakhulu kunokuba yityhefu emzimbeni. Ii-vitamin ezinyibilikayo ngamafutha, ingakumbi ii-vitamin A, D, E, kunye ne-K, zigcinwa emzimbeni. Ukuthatha i-vitamin eninzi kakhulu kunokubangela yonke into ukusuka kwintloko ebuhlungu kunye nesicaphucaphu ukuya kwiimeko ezinzulu ezifana nokonakala kwesibindi. Yiyo loo nto i-vitamin nganye ine- "Safe Upper Limit". Ukudlula loo mda kuyingozi.
3. Isenokudibana namanye amayeza owasebenzisayo.
Ukuba usela amayeza esifo esithile, esifana nesifo seswekile, uxinzelelo lwegazi oluphezulu, okanye isifo sentliziyo, ezinye zezi zongezo zinokusebenzisana nala mayeza. Oku kunokunyusa okanye kunciphise ukusebenza kakuhle kwamayeza owaselayo kwimeko yakho ephambili. Oku kunokukhokelela nakwimiphumo emibi eyingozi.
Ngoko ke, ngaphambi kokuba uqale ukuthatha naziphi na izongezo ezintsha, kubalulekile ukuxelela ugqirha wakho malunga nayo yonke imithi kunye neevithamini ozisebenzisayo ngoku.
Ngoko ke yintoni eyona nto ilungileyo endinokuyenza?
Kulula kakhulu. Landela la manyathelo ukuze ulusu lwakho luhlale luhle kwaye lusempilweni.
1. Okokuqala, jonga ipleyiti yakho: Yongeza iintlobo ngeentlobo zemifuno enemibala, iziqhamo (ubuncinane ii-servings ezi-5 ngosuku), amandongomane, intlanzi enamafutha, kunye namanzi acocekileyo ekutyeni kwakho kwemihla ngemihla. Cinga ngokutya okukwitheyibhile engasentla. Le yeyona ndlela ilungileyo nekhuselekileyo.
2. I-sunscreen ngumhlobo wakho osenyongweni: Sebenzisa i-sunscreen elungileyo yonke imihla, nokuba lilanga okanye alikho. Akukho songezo sinokukunika ukhuseleko olubonelelwa yi-sunscreen.
3. Thetha nogqirha ngokuqinisekileyo: Ukuba ucinga ukuba udinga isongezelelo, okanye ukuba unengxaki yolusu, nceda ubone ugqirha wakho wosapho (GP) okanye ugqirha wesikhumba kuqala.Uza kuhlola ulusu lwakho aze, ukuba kuyimfuneko, enze uvavanyo lwegazi ukuze abone ukuba ngokwenene une-vitamin deficiency. Ukuba wenza njalo, uza kukunika ingcebiso yokuba zeziphi izongezo omele uzithathe, ngedosi efanelekileyo, kwaye ixesha elingakanani. Ungaze uqale ukuthatha izongezo kuba nje umntu ekuxelele okanye kuba ubone intengiso.
Umyalezo Wokuya Ekhaya
- Eyona nto ilungileyo kulusu olusempilweni nolukhazimlayo ayizopilisi okanye izongezo zokutya, kodwa kukutya okunesondlo, ukusela amanzi aneleyo, nokusebenzisa i-sunscreen yonke imihla.
- Ii-antioxidants ezifana neevithamini C, E, kunye ne-selenium zilungile kulusu. Kodwa kuyasebenza kwaye kukhuselekile ukuzifumana kwiziqhamo nemifuno enemibala kunokuzithatha zikwimo yeepilisi.
- Musa ukuqala ukuthatha nayiphi na ivithamini okanye izongezo ngaphandle kwengcebiso kagqirha . Ukuthatha ngaphezu kwedosi ecetyiswayo yezinye iivithamini kunokuba yityhefu emzimbeni.
- Ukuba ugqiba ekubeni usebenzise isongezelelo, qiniseka ukuba wazise ugqirha wakho ngaso.
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