Sonke sifuna ukuba nesikhumba esinempilo, esikhanyayo, nesikhanyayo, akunjalo? Kodwa njengoba sikhula, ilanga elinzima, uthuli, kanye nomusi endaweni ezungezile, ubuhle kanye nokusha kwesikhumba sethu kuncipha kancane kancane. Kungenzeka ukuthi uqaphele ukuthi isikhumba siba nemibimbi, somile, futhi kuvela amabala. Ngakho-ke, njengesixazululo salokhu, abantu abaningi manje balingeka ukusebenzisa izinhlobo ezahlukene zamavithamini, " izithasiselo " noma ezinye izithako zokudla okunempilo. Kunezikhangiso mayelana nalezi yonke indawo kuthelevishini naku-inthanethi. Kodwa ingabe lezi zinikeza ngempela inzuzo esikhumbeni sethu njengoba zisho? Ake sixoxe ngalokhu namuhla.
Kungani isikhumba sethu sidinga ukunakekelwa okukhethekile kangaka?
Cabanga ngesikhumba sethu njengesivikelo esizungezile umzimba wethu. Lesi sivikelo sisivikela elangeni, amagciwane, kanye nokulimala. Kodwa kunezitha ezingalimaza lesi sivikelo. Kalula nje, imisebe ye-UV eyingozi evela elangeni, intuthu evela ezimotweni, ukudla okungenampilo esikudlayo, kanye nokucindezeleka konke kukhiqiza izinhlayiya ezincane ezilimaza amangqamuzana emizimba yethu. Kwezokwelapha, sibiza lezi ngokuthi 'ama-free radical'. Lezi zitha zihlasela amangqamuzana esikhumba sethu futhi zibhubhise iphrotheni ebizwa ngokuthi i-collagen kuwo. I-Collagen yilokho okugcina isikhumba sethu sisesisha futhi siqinile. Ngakho-ke, lezi zitha yizo ezibangela ukuba isikhumba sethu siguge ngokushesha, sishwabane, futhi sibe mnyama.
Ama-antioxidants ayiziqhawe ezivikela amangqamuzana esikhumba sethu kulezi zitha ezibizwa ngokuthi ama-free radicals.
Izinto ezifana ne -vitamin C kanye ne-vitamin E ziyi-antioxidant enamandla. Lezi zondla isikhumba sethu ngaphakathi futhi zisisiza ekusivikeleni kulezo zitha eziyingozi.
Amavithamini abalulekile kanye nezakhamzimba okuthiwa zilungele isikhumba
Kulungile, manje ake sibheke la mavithamini nezakhamzimba ezaziwa ukuthi zilungele isikhumba, ukuthi zisebenza kanjani ngempela, nokuthi singazithola kanjani ngokwemvelo ekudleni kunokuzithatha ngendlela yamaphilisi.
| Ivithamini/Izakhamzimba | Isevisi esikhumbeni | Ukudla okungokwemvelo |
|---|---|---|
| I-Vitamin C (Ivithamini C) | I-antioxidant enamandla. Ibalulekile ekukhiqizweni kwe- collagen, edingekayo ekuqineni kwesikhumba. Yehlisa umonakalo welanga esikhumbeni. Isheshisa ukuphola kwenxeba. | Amawolintshi, ama-tangerine, ama-lime, ama-papaya, ama-guava, ama-nectarine, upelepele we-bell (upelepele wezinhlanzi), utamatisi, i-broccoli. |
| I-Vitamin E (Ivithamini E) | Enye i-antioxidant enamandla. Uma ihlanganiswa ne-vitamin C, inikeza isivikelo esinamandla ekulimaleni kwelanga. Isiza ukugcina umswakama esikhumbeni. | Ama-alimondi, imbewu yelanga, isipinashi, ukwatapheya, amakinati. |
| I-Vitamin A (i-retinol) (I-Vitamin A / i-Retinol) | Ibalulekile ekukhuleni nasekulungiseni amangqamuzana esikhumba, ivame ukusetshenziswa emikhiqizweni yokunakekelwa kwesikhumba ngoba iyasiza ekulweni nemibimbi kanye nama-acne. | Izaqathi, ubhatata, ithanga, isipinashi, amaqanda, ubisi, umango. |
| I-Selenium (I-Selenium) | Lokhu kuyiminerali. Kusiza ukugcina ukuqina kwesikhumba. Njengevithamini E, inezakhiwo eziningi ze-antioxidant. Kuvikela amangqamuzana esikhumba ekulimaleni okubangelwa yilanga. | Amaqanda, inkukhu, amakhowe, imbewu yelanga, amantongomane aseBrazil, kanye nokudla kwasolwandle. |
| I-Coenzyme Q10 (I-Coenzyme Q10) | I-antioxidant ekhiqizwa ngokwemvelo ngumzimba. Isiza ekuhlinzekeni amandla kumaseli. Ukukhiqizwa kwayo kuncipha ngokuguga. Isiza ekulawuleni imibimbi yesikhumba. | Izinhlanzi ezinamafutha njenge-salmon ne-tuna, inyama yenkomo, ubhontshisi, isipinashi. |
Kungani kufanele ucabange kabili ngaphambi kokuthatha izithasiselo?
Naphezu kwezinzuzo zayo ezishiwoyo, kunezinto ezimbalwa ezibalulekile okufanele uzazi ngaphambi kokuthi uye ekhemisi uyothenga ibhodlela lalesi sithasiselo.
1. Lawa akuwona amaphilisi omlingo!
Abantu abaningi bacabanga ukuthi ukuthatha isithasiselo kuzoxazulula zonke izinkinga zabo. Lokho akulungile. Isisekelo sesikhumba esinempilo sihlala siwukudla okulinganiselayo, ukuphuza amanzi anele usuku lonke, ukulala ngokwanele , nokuzivikela elangeni. Isithasiselo simane nje "siyisithasiselo." Uma ukudla kwakho kungalungile, kunzima ukuthola izinzuzo eziningi ngezithasiselo zodwa.
2. "Okuningi akukuhle" - Ukuthatha okuningi kakhulu kuyingozi!
Lokhu kuyinto ebaluleke kakhulu. Ngisho nokuphuza i-vithamini eningi kakhulu kungaba yingozi emzimbeni. Amavithamini ancibilika emafutheni, ikakhulukazi amavithamini A, D, E, kanye no-K, agcinwa emzimbeni. Ukuthatha okuningi kwalokhu kungabangela konke kusukela ekhanda elibuhlungu kanye nesicanucanu kuya ezimweni ezibucayi njengokulimala kwesibindi. Yingakho wonke amavithamini enomkhawulo "ophephile." Ukudlula lowo mkhawulo kuyingozi.
3. Kungase kuhlangane neminye imithi oyiphuzayo.
Uma uphuza imithi yesinye isimo sezokwelapha, njengesifo sikashukela, umfutho wegazi ophakeme, noma isifo senhliziyo, ezinye zalezi zithako zingase zihlangane naleyo mithi. Lokhu kungandisa noma kunciphise ukusebenza kahle kwemithi oyiphuzayo yesimo sakho esiyinhloko. Lokhu kungaholela ngisho nemiphumela emibi eyingozi.
Ngakho-ke, ngaphambi kokuba uqale ukuthatha noma yiziphi izithasiselo ezintsha, kubalulekile ukutshela udokotela wakho ngayo yonke imithi namavithamini owasebenzisayo njengamanje.
Ngakho-ke yini into engcono kakhulu engingayenza?
Kulula kakhulu. Landela lezi zinyathelo ukuze ugcine isikhumba sakho sihle futhi sinempilo.
1. Okokuqala, bheka ipuleti lakho: Engeza imifino ehlukahlukene enemibala, izithelo (okungenani ukudla okungu-5 ngosuku), amantongomane, inhlanzi enamafutha, namanzi ahlanzekile ekudleni kwakho kwansuku zonke. Cabanga ngokudla okusetafuleni elingenhla. Lena yindlela engcono kakhulu nephephile.
2. I-sunscreen ingumngane wakho omkhulu: Sebenzisa i-sunscreen enhle nsuku zonke, kungakhathaliseki ukuthi ilanga likhanya noma cha. Akukho okunye okungakunikeza isivikelo esinikezwa yi-sunscreen.
3. Khuluma nodokotela nakanjani: Uma ucabanga ukuthi udinga isithasiselo, noma uma unenkinga yesikhumba, sicela ubone udokotela wakho womndeni (GP) noma udokotela wesikhumba kuqala.Uzohlola isikhumba sakho, futhi uma kudingeka, ahlole igazi ukuze abone ukuthi unesifo samavithamini ngempela. Uma wenza kanjalo, uzokweluleka ukuthi yisiphi isithasiselo okufanele usithathe, ngesilinganiso esifanele, nokuthi isikhathi esingakanani. Ungalokothi uqale ukuthatha izithasiselo ngoba nje othile ekutshelile noma ngoba ubone isikhangiso.
Umlayezo Wokuya Nawe Ekhaya
- Into engcono kakhulu yesikhumba esinempilo nesikhanyayo akuzona amaphilisi noma izithasiselo, kodwa ukudla okulinganiselayo, ukuphuza amanzi anele, nokusebenzisa isithako sokuvikela ilanga nsuku zonke.
- Ama-antioxidants afana namavithamini C, E, kanye ne-selenium alungele isikhumba. Kodwa kusebenza kahle futhi kuphephile ukuwathola ezithelweni nasemifino enemibala kunokuzithatha zisefomini.
- Ungaqali ukuthatha noma yiliphi ivithamini noma isithasiselo ngaphandle kweseluleko sikadokotela . Ukuthatha amavithamini angaphezu kwesilinganiso esinconywayo kungaba yingozi emzimbeni.
- Uma unquma ukusebenzisa isithasiselo, qiniseka ukuthi wazisa udokotela wakho ngaso.
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