Sonke sifuna ukuba nolusu olusempilweni, olukhazimlayo, noluhle. Kodwa njengoko sikhula, ulusu lwethu luyawohloka ngenxa yezinto ezifana nokuchatshazelwa lilanga, ungcoliseko, nokunye. Usenokuba uqaphele ukuba abantu abaninzi ngoku basebenzisa iivithamini ezahlukeneyo kunye nezongezo ukugcina impilo yolusu. Ingcamango yoku kukukhusela ulusu ngokulondla ngaphakathi, njengokulusebenzisa ngaphandle. Ke namhlanje, masithethe ngento eyinyani ngale nto, ngaba siyazidinga ngokwenene ezi zinto, kunye nento ekufuneka uyazi ukuba uza kuzisebenzisa.
Zeziphi ezi zondlo zilungele ulusu?
Enyanisweni, iivithamini ezithile kunye nezondlo ezibizwa ngokuba zii-antioxidants ziluncedo kakhulu ekugcineni ulusu lwethu luphilile kwaye lukhazimla. Ngamafutshane, ezi antioxidants zifana nabalindi abakhusela iiseli zomzimba wethu ekonakalisweni . Njengamajoni elizwe lethu, zikhusela iiseli zethu. Zinokunciphisa ngakumbi umonakalo kulusu oluvela elangeni.
Khawuthelekelele, xa usiya elunxwemeni uze utshiswe lilanga kakhulu, ulusu lwakho luba bomvu kancinci luze lubonakale ngathi lutshisiwe. Ezi antioxidants zinceda ekukhuseleni iiseli zolusu kumonakalo onjalo. Makhe sibone ukuba zeziphi izondlo ezibaluleke kakhulu kulusu.
| Uhlobo lokutya | Iingenelo zolusu | Oku kukutya okuqhelekileyo kwendalo. |
|---|---|---|
| Ivithamini C | Inceda ukuphilisa amanxeba esikhumba ngokukhawuleza, inceda ekuveliseni i-collagen egcina ulusu luselula. I-antioxidant enamandla enciphisa imibimbi kunye nomonakalo welanga. | Igwava, i-nectarine, iorenji, i-narang, ilayimu, istrawberry, ipepile yentsimbi (itshili yentlanzi). |
| Ivithamini E | Le ikwayi-antioxidant enamandla. Xa idityaniswe ne-vitamin C, inciphisa kakhulu umonakalo welanga kulusu. Ikwanceda ukugcina umswakama kulusu. | Ii-almond, imbewu yelanga, ispinatshi, ibroccoli, amandongomane. |
| IVithamin A (iVithamin A/iRetinol) | Ibalulekile ekukhuleni nasekulungiseni iiseli zolusu. Esi sithako sidla ngokufumaneka kwiikhrimu zokulwa nemibimbi, sibizwa ngokuba yiRetinol. Ikwanceda ekunciphiseni i-acne. | Imifuno eluhlaza okwesibhakabhaka efana neminqathe, iitapile ezimnandi, ithanga, ispinatshi, ikale, imango, amaqanda. |
| I-Selenium | Le yiminerali enceda ukugcina ulusu luthambile. Uphando lufumanise ukuba inokunceda ukukhusela ekonakalisweni lilanga kwanomhlaza wolusu ngandlela ithile. | Amaqanda, inkukhu, amakhowa, imbewu yelanga, ii-cashews. |
| I-Coenzyme Q10 (CoQ10) | Yinto ekhoyo ngokwendalo kwiseli nganye emzimbeni wethu. Iyancipha njengoko sikhula. Inceda ukunika ulusu amandla kwaye inciphise imibimbi. | Iintlanzi ezinamafutha ezifana nesalmon kunye netuna, inkukhu, iisoya, ispinatshi. |
Ngaba ke ngoko kufuneka ndithathe izongezo zokusela?
Nantsi ke eyona mbuzo ibalulekileyo. Liyinyaniso elokuba zonke izondlo ezikhankanyiweyo apha ngasentla zilungile kulusu lwakho. Kodwa ngaba oko kuthetha ukuba kufuneka uye kwikhemesti uthenge yonke ibhotile yezi vithamini uze uzisele? Hayi, akunjalo konke konke.
Ukhetho lwakho lokuqala nolona lufanelekileyo kufuneka luhlale lukutya okunesondlo nokulinganiselayo.
Khumbula, imizimba yethu ayenzelwanga ukuba yondliwe iipilisi kunye neekhaphu, kodwa yondliwe kukutya kwendalo. Xa sifumana ezi zondlo kwimifuno, iziqhamo, imifuno, kunye namandongomane esithethe ngawo apha ngasentla, asifumani nje kuphela loo vithamini, kodwa sifumana nezinye izondlo ezixabisekileyo, ezifana nefayibha. Kufana nephakheji epheleleyo.
Ngoko ke zisetyenziselwa ntoni izongezo? Kwezinye iimeko ezikhethekileyo, ugqirha angacebisa izongezo . Umzekelo:
- Ukuba unesondlo esincinci: Ukuba into efana novavanyo lwegazi iqinisekisa ukuba ngokucacileyo awunayo ivithamini ethile.
- Kwezinye iimeko zonyango: Ezinye izifo zithintela umzimba ekufumaneni izondlo ngendlela efanelekileyo.
- Ngexesha lokukhulelwa : Yiyo loo nto oomama abakhulelweyo becetyiswa ukuba bathathe izongezo ezifana ne-folic acid kunye ne-iron.
- IiVegan: Ezinye izondlo, ezifana ne-vitamin B12, azikho kukutya okusekwe kwizityalo.
Ngezizathu ezikhethekileyo ezinje, kungcono ukuthatha izongezo kuphela xa kucetyiswe ngugqirha .
Kukho iingozi ezinokubakho ekuthatheni izongezo njengoko kucingelwa ukuba zinjalo!
Ukuba ucinga ukuba, "Iivithamini zilungile emzimbeni, kulungile ukuthatha kakhulu," loo nto yingcamango engalunganga kakhulu. Cinga ngayo, nokuba usele amanzi amaninzi akulunganga. Kuyafana noku. Kwivithamini nganye kunye neeminerali, kukho umda ophezulu okhuselekileyo umzimba wethu onokuwunyamezela ngosuku.
Ingqwalasela ekhethekileyo kwiivithamini ezinyibilikayo kumafutha
Iivithamini zahlulwe kakhulu zibe ngamaqela amabini: ezinyibilikayo emanzini (iivithamini C kunye neB) kunye nezinyibilikayo kumafutha (iivithamini A, D, E, K). Iivithamini ezinyibilikayo kumanzi ezigqithisileyo zikhutshwa kumchamo. Nangona kunjalo, iivithamini ezinyibilikayo kumafutha zigcinwa emzimbeni.
Oko kuthetha ukuba, ukuba uthatha izongezo ezininzi kakhulu ezifana neevithamini A kunye no-E, zinokuqokelelana kwizitho ezifana nesibindi kwaye zibe yityhefu endaweni yokuba zikhutshwe lula emzimbeni.
- Ukusela i-vitamin A eninzi kunokubangela intloko ebuhlungu , ukuhlanza, ukulahleka kweenwele, kunye nomonakalo wesibindi. Oku kuyingozi kakhulu kubafazi abakhulelweyo.
- Ukutya i-vitamin E ngokugqithisileyo kunokuphazamisana nenkqubo yokujiya kwegazi.
- Ukutya kakhulu iiminerali ezifana neselenium kunokukhokelela kwiimeko ezinzulu ezifana nokulahlekelwa ziinwele, iinzipho ezibuthathaka, kunye nomonakalo kwinkqubo yemithambo-luvo.
Ungaze uqale ukuthatha izongezo kuba nje umhlobo ekuxelele ukuba wenze njalo, kuba ubukele intengiso yeTV, okanye kuba ubone into kwi-intanethi. Ngugqirha wakho kuphela owaziyo kanye kanye ukuba umzimba wakho udinga ntoni.
Ngoko ke yintoni kanye kanye esifanele siyenze?
Yinto elungileyo ukucinga ngempilo yolusu. Masiyithathele ingqalelo ngeyona ndlela ilungileyo nekhuselekileyo.
1. Yenza ukutya kube yeyona nto iphambili: Zama ukufaka ubuncinane iziqhamo nemifuno enemibala emihlanu eyahlukeneyo ekutyeni kwakho yonke imihla. Yitya izinto ezifana nemifuno eluhlaza, amandongomane kunye nentlanzi.
2. Funa ingcebiso kagqirha: Ukuba uneengxaki ngolusu lwakho, okanye ukrokrela ukuba unesondlo esincinci, nceda ubone ugqirha wosapho lwakho (ugqirha).
3. Vavanywa: Ukuba kuyimfuneko, ugqirha wakho uya kuyalela izinto ezifana novavanyo lwegazi.
4. Thatha kuphela xa unikwe umyalelo: Thatha kuphela isongezelelo xa ugqirha wakho ekunike sona, ngokwedosi nangexesha elimiselweyo nguye.
Akubobulumko na ukulandela le ndlela kunokuqikelela nokuthatha izongezo uze wonakalise umzimba?
Umyalezo Wokuya Ekhaya
- Eyona siseko ilungileyo solusu olusempilweni nolukhazimlayo kukutya okwahlukeneyo nokulinganiselayo.
- Ii-antioxidants ezifana neevithamini C, E, A, kunye ne-selenium zibaluleke kakhulu kwimpilo yolusu.
- Kungcono ukufumana ezi zondlo kukutya kwendalo okufana neziqhamo, imifuno, kunye nemifuno kunakwiipilisi.
- Ungaze uthathe iivithamini okanye ezinye izongezo ngokwakho ngaphandle kwengcebiso kagqirha. Oku kunokuba nemiphumo eyingozi.
- Ukuba unenkxalabo malunga nolusu lwakho okanye isondlo, thetha nogqirha wakho kwaye ufumane iingcebiso ezifanelekileyo.
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