Sonke sifuna ukuba nesikhumba esinempilo, esikhanyayo, nesihle. Kodwa njengoba siguga, isikhumba sethu siyalimala ngenxa yezinto ezifana nokuchayeka elangeni, ukungcola, nokunye. Kungenzeka ukuthi uqaphele ukuthi abantu abaningi manje basebenzisa amavithamini ahlukahlukene kanye nezithasiselo ukuze balondoloze impilo yesikhumba. Umqondo walokhu ukuvikela isikhumba ngokusondla ngaphakathi, njengokusifaka ngaphandle. Ngakho-ke namuhla, ake sixoxe ngokuthi kuyiqiniso yini ngalokhu, ingabe siyazidinga ngempela lezi zinto, nokuthi yini okudingeka ukwazi uma uzozisebenzisa.
Yiziphi lezi zakhamzimba ezilungele isikhumba?
Eqinisweni, amavithamini athile nezakhamzimba ezibizwa ngokuthi ama-antioxidants ziyasiza kakhulu ekugcineni isikhumba sethu siphilile futhi sikhanya. Kalula nje, la ma-antioxidants afana nezivikelo ezivikela amangqamuzana emizimba yethu ekulimaleni . Njengamasosha ezwe lakithi, avikela amangqamuzana ethu. Anganciphisa kakhulu umonakalo esikhumbeni elangeni.
Cabanga nje, uma uya ogwini lolwandle bese ushiswa yilanga ngempela, isikhumba sakho siba bomvu kancane bese kubonakala sengathi sishisiwe. Lawa ma-antioxidants asiza ekuvikeleni amangqamuzana esikhumba ekulimaleni okunjalo. Ake sibone ukuthi yiziphi izakhamzimba ezibaluleke kakhulu esikhumbeni.
| Uhlobo lokuphakelayo | Izinzuzo zesikhumba | Lokhu ukudla okuvamile kwemvelo. |
|---|---|---|
| I-Vitamin C | Isiza ekwelapheni amanxeba esikhumba ngokushesha, isiza ekukhiqizeni i-collagen egcina isikhumba sisesisha. I-antioxidant enamandla enciphisa imibimbi kanye nokulimala kwelanga. | Igwava, i-nectarine, i-orenji, i-narang, i-lime, i-strawberry, i-bell pepper (i-fish chili). |
| I-Vitamin E | Lokhu futhi kuyi-antioxidant enamandla. Uma kuhlanganiswa ne-vitamin C, kunciphisa kakhulu umonakalo welanga esikhumbeni. Kuphinde kusize ukugcina umswakama esikhumbeni. | Ama-alimondi, imbewu yelanga, isipinashi, i-broccoli, amakinati. |
| I-Vitamin A (i-Vitamin A/i-Retinol) | Kubalulekile ekukhuleni nasekulungiseni amangqamuzana esikhumba. Lesi sithako sivame ukutholakala kuma-creams okulwa nemibimbi, sibizwa ngokuthi i-Retinol. Siphinde sisize ekunciphiseni ama-acne. | Imifino eluhlaza okotshani njengezaqathi, ubhatata, ithanga, isipinashi, ikale, umango, amaqanda. |
| I-Selenium | Lesi yiminerali esiza ukugcina ukuqina kwesikhumba. Ucwaningo luthole ukuthi singasiza ekuvikeleni ekulimaleni kwelanga ngisho nomdlavuza wesikhumba ngezinga elithile. | Amaqanda, inkukhu, amakhowe, imbewu yelanga, ama-cashew. |
| I-Coenzyme Q10 (CoQ10) | Kuyinto ekhona ngokwemvelo kuwo wonke amaseli emzimbeni wethu. Iyancipha njengoba sikhula. Isiza ekunikezeni amandla esikhumbeni futhi inciphise imibimbi. | Izinhlanzi ezinamafutha njenge-salmon ne-tuna, inkukhu, ubhontshisi, isipinashi. |
Ngakho-ke ingabe ngidinga ukuthatha izithasiselo kulokhu?
Nasi umbuzo obaluleke kakhulu. Kuyiqiniso ukuthi zonke izakhamzimba ezishiwo ngenhla zilungele isikhumba sakho. Kodwa ingabe lokho kusho ukuthi kufanele uye ekhemisi uthenge wonke amabhodlela ala mavithamini bese uwaphuza? Cha, akunjalo nhlobo.
Ukukhetha kwakho kokuqala nokungcono kakhulu kufanele kube ukudla okulinganiselayo nokunomsoco ngaso sonke isikhathi.
Khumbula, imizimba yethu ayenzelwanga ukuphakelwa amaphilisi nama-capsule, kodwa ukuze yondliwe ngokudla kwemvelo. Uma sithola lezi zakhamzimba ezivela kumakhambi, izithelo, imifino, namantongomane esikhulume ngawo ngenhla, asigcini nje ngokuthola lelo vithamini, kodwa futhi sithola nezinye izakhamzimba eziwusizo eziningi, njenge-fiber. Kufana nephakethe eliphelele.
Ngakho-ke ziyini izithako zokudla? Kwezinye izimo ezikhethekile, udokotela angase ancome izithako zokudla . Isibonelo:
- Uma unesifo sokuntuleka kokudla okunempilo: Uma okuthile okufana nokuhlolwa kwegazi kuqinisekisa ukuthi kusobala ukuthi awunayo ivithamini ethile.
- Kwezinye izimo zezokwelapha: Ezinye izifo zivimbela umzimba ekumunceni izakhamzimba ngendlela efanele.
- Ngesikhathi sokukhulelwa : Yingakho omama abakhulelwe belulekwa ukuthi bathathe izithasiselo ezifana ne-folic acid kanye ne-iron.
- Ama-Vegan: Ezinye izakhamzimba, njenge-vitamin B12, azitholakali ekudleni okusekelwe ezitshalweni.
Ngezizathu ezikhethekile ezinjengalezi, kungcono ukuthatha izithasiselo kuphela ngokunconywa udokotela .
Kunezingozi ezingaba khona ekuphuzeni izithasiselo njengoba kucatshangwa ukuthi zinjalo!
Uma ucabanga ukuthi, "Amavithamini alungele umzimba, kulungile ukuthatha okuningi kakhulu," lokho kuyiphutha eliyingozi kakhulu. Cabanga ngakho, ngisho nokuphuza amanzi amaningi kakhulu akukuhle. Kuyafana nalokhu. Kuwo wonke amavithamini namaminerali, kunomkhawulo ophephile umzimba wethu ongawubekezelela ngosuku.
Ukunaka okukhethekile amavithamini ancibilika emafutheni
Amavithamini ahlukaniswe kakhulu ngamaqembu amabili: ancibilikayo emanzini (amavithamini C no-B) kanye nancibilikayo emafutheni (amavithamini A, D, E, K). Amavithamini ancibilikayo emanzini amaningi akhishwa emchameni. Kodwa-ke, amavithamini ancibilikayo emafutheni agcinwa emzimbeni.
Lokho kusho ukuthi, uma uthatha izithasiselo eziningi kakhulu njengevithamini A no-E, zinganqwabelana ezithweni ezifana nesibindi bese ziba yingozi kunokuba zikhishwe kalula emzimbeni.
- Ukuthatha i-vitamin A eningi kakhulu kungabangela ikhanda elibuhlungu , ukuhlanza, ukulahlekelwa izinwele kanye nokulimala kwesibindi. Lokhu kuyingozi kakhulu kwabesifazane abakhulelwe.
- Ukudla i -vitamin E ngokweqile kungaphazamisa inqubo yokujiya kwegazi.
- Ukudla amaminerali amaningi njenge -selenium kungaholela ezimweni ezibucayi njengokulahlekelwa izinwele, izinzipho eziqhekekayo, kanye nomonakalo ohlelweni lwezinzwa.
Ungalokothi uqale ukuthatha izithasiselo ngoba nje umngane ekutshelile, ngoba ubukele isikhangiso se-TV, noma ngoba ubone okuthile ku-inthanethi. Udokotela wakho kuphela owazi kahle ukuthi umzimba wakho udingani.
Ngakho-ke yini ngempela okufanele siyenze?
Kuhle ukucabanga ngempilo yesikhumba. Ake sikwenze ngendlela engcono kakhulu nephephile.
1. Yenza ukudla kube yinto eza kuqala: Zama ukufaka okungenani izithelo nemifino enemibala emihlanu ehlukene ekudleni kwakho nsuku zonke. Yidla izinto ezifana nemifino eluhlaza, amantongomane nenhlanzi.
2. Funa iseluleko sezokwelapha: Uma unenkinga ngesikhumba sakho, noma usola ukuthi unesifo sokudla okunempilo, sicela ubheke udokotela womndeni wakho (udokotela).
3. Hlola: Uma kudingeka, udokotela wakho uzoyala izinto ezifana nokuhlolwa kwegazi.
4. Thatha kuphela uma unikezwe udokotela: Thatha kuphela isithasiselo uma udokotela wakho ekunike sona, ngesilinganiso kanye nesikhathi esibekiwe nguye.
Akuhlakaniphile yini ukulandela le ndlela kunokuqagela nokuphuza izithasiselo bese ulimala umzimba?
Umlayezo Wokuya Nawe Ekhaya
- Isisekelo esihle kakhulu sesikhumba esinempilo nesikhanyayo ukudla okuhlukahlukene nokulinganiselayo.
- Ama-antioxidants afana namavithamini C, E, A, kanye ne-selenium abaluleke kakhulu empilweni yesikhumba.
- Kungcono njalo ukuthola lezi zakhi ekudleni kwemvelo njengezithelo, imifino, kanye namakhambi kunokuthatha amaphilisi.
- Ungalokothi uthathe amavithamini noma ezinye izithako ngokwakho ngaphandle kweseluleko sikadokotela. Kungaba nemiphumela eyingozi.
- Uma unenkinga ngesikhumba sakho noma ukudla okunempilo, khuluma nodokotela wakho bese uthola iseluleko esifanele.
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