Iivithamini ezi-5 ezilungileyo zokukhula kweenwele (+3 ezinye izondlo)

Umxholo

• 1. Vitamin A
• 2. Iivithamini ze-B
• 3. UVitamin C
• 4. Vitamin D
• 5. UVitamin E
• 6. Intsimbi
• 7. IZinki
• 8. Iiprotheni
• Ngaba kufuneka uthathe isiHlomelo seNwele?

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

Ukuba uthenga into ngekhonkco kweli phepha, sinokufumana ikhomishini encinci. Isebenza njani le nto.

Abantu abaninzi bajonga iinwele ezibonakala zisempilweni njengomqondiso wempilo okanye ubuhle.

Njengalo naliphi na elinye ilungu lomzimba wakho, iinwele zifuna iintlobo zezondlo ukuze zibe sempilweni kwaye zikhule ().

Ngapha koko, uninzi lokusilela kwesondlo kunxulunyaniswa nokulahleka kweenwele.

Ngelixa izinto ezinje ngobudala, i-genetics kunye neehomoni zikwachaphazela ukukhula kweenwele, eyona nto ifunekayo kukutya okunesondlo.

Apha ngezantsi kukho iivithamini ezi-5 kunye nezinye izondlo ezi-3 ezinokubaluleka ekukhuleni kweenwele.

1. Vitamin A

Zonke iiseli zifuna ivithamin A ukukhula. Oku kubandakanya iinwele, izicwili ezikhula ngokukhawuleza emzimbeni womntu.

I-Vitamin A ikwanceda amadlala wolusu enze into enamafutha ebizwa ngokuba yi-sebum. I-Sebum ihambisa isikhumba entloko kwaye inceda ukugcina iinwele zisempilweni ().

Ukutya ukungabikho kwivithamini A kunokukhokelela kwiingxaki ezininzi, kubandakanya ukulahleka kweenwele ().

Nangona kubalulekile ukufumana ivithamini A eyaneleyo, okuninzi kunokuba yingozi. Uphononongo lubonisa ukuba ukugqithisa kwe-vitamin A kunokuba negalelo ekulahlekelweni kweenwele ().

Iitapile eziswiti, iminqathe, amathanga, isipinatshi kunye ne-kale zonke ziphezulu kwi-beta-carotene, ethi ijike ibe yi-vitamin A.

I-Vitamin A ikwafumaneka kwiimveliso zezilwanyana ezinje ngobisi, amaqanda kunye neyogathi. Ioyile yesibindi seCod ngowona mthombo ulungileyo.

Unokufumana kwakhona izongezo zeVitamin A kwi-intanethi.

Izinwele zakho zifuna ivithamin A ukuze uhlale uthambile kwaye ukhule. Imithombo elungileyo ibandakanya iitapile, iminqathe, isipinatshi, i-kale kunye nokunye ukutya kwezilwanyana.

2. Iivithamini ze-B

Enye yeevithamini ezaziwa kakhulu ekukhuleni kweenwele yi-B-vitamin ebizwa ngokuba yi-biotin.

Izifundo zidibanisa ukunqongophala kwe-biotin kunye nelahleko yeenwele ebantwini ().

Nangona i-biotin isetyenziswa njengenye indlela yonyango lokulahleka kweenwele, abo basweleyo baneziphumo ezilungileyo.

Nangona kunjalo, ukunqongophala kunqabile kakhulu kuba kwenzeka ngokwendalo kuluhlu olubanzi lokutya.

Kukho ukunqongophala kwedatha malunga nokuba i-biotin iyasebenza na ekukhuleni kweenwele kubantu abasempilweni.

Ezinye iivithamini ze-B zinceda ukudala iiseli ezibomvu zegazi, ezithwala ioksijini kunye nezakha-mzimba entlonzeni nasezinweleni. Ezi nkqubo zibalulekile ekukhuleni kweenwele.

Unokufumana iivithamini ze-B kukutya okuninzi, kubandakanya iinkozo, iiamangile, inyama, intlanzi, ukutya kwaselwandle kunye nemifuno eluhlaza.

Ukongeza, ukutya kwezilwanyana kuphela kwemithombo elungileyo ye-vitamin B12. Ke ukuba ulandela ukutya kwemifuno okanye i-vegan, cinga ngokuthatha isongezelelo.

Unokufumana i-B-vitamin eyongezelelweyo kwi-intanethi.

Iivithamini ze-B zinceda ukuthwala ioksijini kunye nezondlo entlonzeni yakho, encedisa ekukhuleni kweenwele. Zonke iinkozo, inyama, ukutya kwaselwandle kunye nemifuno eluhlaza, yonke imifuno elungileyo yeevithamini ze-B.

3. UVitamin C

Umonakalo omkhulu wasimahla unokuthintela ukukhula kwaye ubangele ukuba iinwele zakho zikhule.

Vitamin C yi-antioxidant enamandla enceda ukukhusela uxinzelelo lwe-oxidative olubangelwa zii-radicals zasimahla ().

Ukongeza, umzimba wakho udinga ivithamin C ukwenza iproteni eyaziwa ngokuba yi-collagen -inxalenye ebalulekileyo yokwakheka kweenwele.

I-Vitamin C ikwanceda umzimba wakho ukuba uthathe i-iron, isimbiwa esifunekayo ekukhuleni kweenwele.

Ierberberries, ipepile, iigwava kunye neziqhamo ze-citrus yonke yimithombo elungileyo yevithamini C.

I-Vitamin C iyafuneka ukwenza i-collagen kwaye inokunceda ukuthintela iinwele ekugugeni. Imithombo elungileyo ibandakanya iipepile, iziqhamo ze-citrus kunye namaqunube.

4. Vitamin D

Amanqanaba asezantsi evithamini D adityaniswa ne-alopecia, igama lobuchwephesha lokulahleka kweenwele ().

Uphando lukwabonisa ukuba ivithamin D inokunceda ekwenzeni iifollic ezintsha-iipoyinti ezincinci esikhumbeni apho kunokukhula khona iinwele ezintsha (8).

I-Vitamin D icingelwa ukuba idlala indima kwimveliso yeenwele, kodwa uninzi lophando lujolise kwi-vitamin D receptors. Eyona ndima ye-vitamin D ekukhuleni kweenwele ayaziwa.

Oko kwathethi, uninzi lwabantu alufumani vithamin D eyaneleyo kwaye isenokuba ngumbono olungileyo ukwandisa ukutya kwakho.

Umzimba wakho uvelisa ivithamin D ngokudibana ngqo nemitha yelanga. Imithombo yokutya elungileyo yevithamini D ibandakanya iintlanzi ezinamanqatha, ioyile yesibindi, amanye amakhowa kunye nokutya okuqinileyo.

Izongezo zeVitamin D ziyafumaneka kwi-Intanethi.

Eyona ndima kaVitamin D ekukhuleni kweenwele ayiqondwa, kodwa inye indlela yokulahleka kweenwele inxulunyaniswa nokusilela. Unokonyusa amanqanaba e-vitamin D ngokuvezwa lilanga okanye ngokutya ukutya okuthile.

5. UVitamin E

Ngokufana nevithamini C, ivithamin E yintsholongwane engathintela uxinzelelo lwe-oxidative.

Kwisifundo esinye, abantu abanokulahleka kweenwele bafumana ukwanda kweenwele ezingama-34.5% emva kokuxhasa ivithamini E iinyanga ezisi-8 ().

Iqela le-placebo lalinyuke nge-0.1% kuphela ().

Imbewu kajongilanga, iiamangile, isipinatshi kunye neeavokhado zonke zizinto ezilungileyo zikavithamini E.

Vitamin E inceda ukuthintela uxinzelelo lwe-oxidative kunye nokunyusa ukukhula kweenwele. Iindawo zokutya ezisemgangathweni zibandakanya imbewu kajongilanga, iiamangile, isipinatshi kunye neeavokhado.

6. Intsimbi

Intsimbi inceda iiseli ezibomvu zegazi zithwale ioksijini kwiiseli zakho. Oku kuyenza ibe yiminerali ebalulekileyo kwimisebenzi emininzi yomzimba, kubandakanya ukukhula kweenwele.

Ukunqongophala kwe-Iron, okubangela i-anemia, sesona sizathu siphambili sokulahleka kweenwele. Kuqheleke ngokukodwa kubafazi (,,,).

Ukutya okuphezulu kwentsimbi kubandakanya i-clams, iimbatyisi, amaqanda, inyama ebomvu, isipinatshi kunye neelentile.

Izixhobo zentsimbi ziyafumaneka kwi-Intanethi.

Ukunqongophala kwentsimbi ngoyena nobangela wokulahleka kweenwele, ngakumbi kwabasetyhini. Eyona mithombo ilungileyo yentsimbi ibandakanya iiflam, iimbatyisi, amaqanda, inyama ebomvu, isipinatshi kunye neelentile.

7. IZinki

IZinc idlala indima ebalulekileyo ekukhuleni nasekulungiseni izicwili. Kuyanceda ukugcina amadlala eoyile ajikeleze iifollic asebenza ngokufanelekileyo.

Ukulahleka kweenwele luphawu oluqhelekileyo lokusilela kwe-zinc (,).

Izifundo zibonisa ukuba izongezo ze-zinc zinciphisa ukulahleka kweenwele okubangelwa kukusilela kwe-zinc (,).

Nangona kunjalo, kukho ezinye iingxelo ze-anecdotal zokuba ukongeza idosi ephezulu kakhulu kunokuba negalelo ekulahlekelweni ziinwele.

Ngesi sizathu, kunokuba bhetele ukufumana i-zinc yakho kukutya okupheleleyo. Ukutya okuphezulu kwi-zinc kubandakanya iimbatyisi, inyama yenkomo, isipinatshi, intsholongwane yengqolowa, iimbewu zethanga kunye neelentile.

I-zinc zinc inokuphucula ukukhula kweenwele kubantu abasweleyo kuyo. Imithombo elungileyo ibandakanya iimbatyisi, inyama yenkomo kunye nembewu yethanga.

8. Iiprotheni

Izinwele zenziwe phantse ngeprotein. Ukuchitha ngokwaneleyo kubalulekile ekukhuleni kweenwele.

Izifundo zezilwanyana zibonisa ukuba ukunqongophala kweprotein kunokunciphisa ukukhula kweenwele kwaye kukhokelele ekulahlekeni kweenwele (,,).

Nangona kunjalo, ukusilela kweeprotein kunqabile kakhulu kumazwe aseNtshona.

Ukutya ngokwaneleyo iiprotheyini kubalulekile ekukhuleni kweenwele, nangona ukusilela kweprotein kunqabile kumazwe aseNtshona kwezi ntsuku.

Ngaba kufuneka uthathe isiHlomelo seNwele?

Ukutya ngowona mthombo weevithamini ozifunayo ekukhuleni kweenwele.

Nangona kunjalo, ukuba uyasilela ukufumana ukutya okwaneleyo, izongezo zinokuba luncedo.

Ngokophando, izongezo zisebenza kakuhle kubantu esele benesiphene ().

Ngapha koko, iidosi ezinkulu zeevithamini kunye neeminerals zinokuba yingozi ukuba awonelanga. Ke sebenzisana nogqirha ukufumanisa ukuba unengxaki okanye akunjalo.

Ekupheleni kosuku, eyona ndlela yokufumana ezi zondlo kukutya ukutya okunesondlo, okwenene okutya okubandakanya ukutya okunesondlo.