Uyonyusa njani iMelanin ngokwendalo

Umxholo

• Ungayandisa imelanin?
• Iindlela zokunyusa i-melanin emzimbeni wakho
• Antioxidants
• Vitamin A
• Vitamin E
• Vitamin C
• Iherbs kunye neebotanicals
• Umgca wezantsi

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

Yintoni i-melanin?

I-Melanin ngumbala wolusu. Iyenzeka ebantwini nasezilwanyaneni, kwaye yiyo le nto yenza ukuba iinwele, ulusu namehlo avele mnyama.

Uphando lufumene ukuba i-melanin inokunceda ukukhusela ulusu kwimitha ye-UV. Ukunyusa i-melanin kunokunceda ukubhloka kweenkqubo emzimbeni ezikhokelela kumhlaza wolusu.

Kwiminyaka emininzi, uphononongo lubonakalisile ukuba kukho imeko esezantsi yomhlaza wolusu phakathi kwabantu abanesikhumba esimnyama, kwaye abantu abangabemvelaphi yaseCaucasus bathanda ukuba ne-melanin engaphezulu. Kodwa kufuneka uphando olongezelelekileyo ukuze kuqinisekiswe ukonyuka kwe-melanin sesona sizathu siphambili salo mngcipheko unciphisiweyo.

Ungayandisa imelanin?

Abantu balo naluphi na uhlobo lolusu banokuzama ukonyusa i-melanin ukunciphisa umngcipheko womhlaza wolusu. Uphononongo lubonisa ukuba ukunyusa ukutya kwakho izondlo ezithile kunokunyusa amanqanaba e-melanin. Inokude inyuse inani le-melanin kubantu abaneentlobo zolusu ezifanelekileyo.

Akukho zifundo zingqina ngokuthe ngqo iindlela zokwandisa i-melanin. Nangona kunjalo, izondlo ezininzi ekucingelwa ukuba zonyusa i-melanin zinokuphucula ulusu ngokubanzi kwaye zinokunciphisa umngcipheko opheleleyo wokuba nomhlaza wolusu.

Iindlela zokunyusa i-melanin emzimbeni wakho

Izondlo zinokuba sisitshixo sokwandisa i-melanin ngokwendalo kulusu. Nazi izondlo ezimbalwa uphando olucebisayo lunokunceda umzimba wakho uvelise ngakumbi i-melanin.

Antioxidants

Antioxidants bonisa amandla anamandla okwandisa imveliso ye-melanin. Nangona kufuneka izifundo kunye novavanyo oluphezulu, olunye uphando lubonisa ukuba i-antioxidants inokunceda.

Imicronutrients efana ne-flavonoids okanye i-polyphenols, ezivela kwizityalo esizityayo, zisebenza njenge-antioxidants ezinamandla kwaye zinokuchaphazela ukuveliswa kwe-melanin. Ezinye zazo zonyusa i-melanin, ngelixa ezinye zinokunceda ukunciphisa.

Yitya ukutya okune-antioxidant enezinto ezinje ngamagqabi amnyama, amajikijolo amnyama, itshokholethi emnyama, kunye nemifuno enemibala yokufumana ii-antioxidants ezingaphezulu. Ukuthatha i-vitamin kunye ne-mineral supplements kunokunceda.

Vitamin A

Izifundo zibonisa ukuba ivithamin A ibalulekile kwimveliso ye-melanin kwaye ibalulekile ekubeni nolusu olusempilweni. Ufumana ivithamin A kukutya okutyayo, ngakumbi imifuno equlathe i-beta carotene, efana neminqathe, ibhatata, isipinatshi kunye nee-ertyisi.

Kuba uvithamin A ukwasebenza njenge-antioxidant, abanye abaphandi bakholelwa ukuba le vithamini, ngaphezulu kwayo nayiphi na enye, inokuba sisitshixo kwimveliso ye-melanin. Izifundo ezingakumbi zisafuneka ukungqina ngokuthe ngqo ivithamin A inyusa i-melanin ebantwini, nangona kunjalo.

Okwangoku, amabango athi ivithamin A yonyusa amanqanaba e-melanin ikakhulu zii-anecdotal. Nangona kunjalo, ezinye izifundo zibonisa ukuthatha i-vitamin A (ngokukodwa i-retinol) inokuba yinto enhle kwimpilo yesikhumba.

Uhlobo lwe-carotenoid (into enika imifuno ebomvu, etyheli, kunye neorenji umbala wayo) ifumaneka kwivithamin A. Inokudlala indima kwimveliso ye-melanin kunye nokukhuselwa kwe-UV, ngokophando.

Unokonyusa amanqanaba e-vitamin A ngokutya ngakumbi ukutya okune-vitamin A njengemifuno yeorenji (iminqathe, isikwashi, ibhatata), intlanzi kunye nenyama. Ukuthatha isongezelelo se-vitamin A nako kunokunceda.

Kuba ivithamin A yivitamin enyibilikayo enamafutha, inokwakha emzimbeni wakho. AmaZiko ezeMpilo kaZwelonke (i-NIH) acebisa ukubambelela kwisixa esinconywayo semihla ngemihla se-700 mcg yabasetyhini kunye ne-900 mcg yamadoda. Abantwana badinga iivithamini A ezingaphantsi yonke imihla.

Abafazi abakhulelweyo akufuneki badlule kwithamo lemihla ngemihla leVitamin A, kuba kukho iingozi emntwaneni.

Thenga ivithamini A.

Vitamin E

Vitamin E ibalulekile ivithamin kwimpilo yolusu. Kwakhona i-antioxidant kwaye inokunyusa amanqanaba e-melanin.

Ngelixa kungekho zifundo zibonisa unxibelelwano oluthe ngqo phakathi kwe-vitamin E kunye ne-melanin, ezinye izifundo zibonisa i-vitamin E inokunceda ukukhusela ulusu ekonakaleni kwelanga.

Unokufumana ivithamin E engaphezulu ngokuthatha isongezelelo okanye ngokutya ukutya okunamavithamini E okuninzi njengemifuno, iinkozo, iimbewu kunye namandongomane.

Thenga ivithamin E.

Vitamin C

Njengeevithamini A kunye no-E, ivithamin C yintsholongwane. Vitamin C iyafuneka kwiimbumba ezinempilo. Inokuba nefuthe elithile kwimveliso ye-melanin kunye nokukhuselwa kwesikhumba.

Akukho zifundo ezibonisa ukuba ivithamin C yonyusa imveliso ye-melanin. Nangona kunjalo, ubungqina be-anecdotal bucebisa ukuba ivithamin C inokunyusa amanqanaba e-melanin.

Ukutya ukutya okune-vitamin C enesitrasi, amajikijolo, kunye nemifuno eluhlaza enamagqabi kunokuphucula imveliso ye-melanin. Ukuthatha isongezelelo se-vitamin C kunokunceda ngokunjalo.

Thenga ivithamin C.

Iherbs kunye neebotanicals

Abanye baphonononge izibonelelo ezinokubakho zamayeza kunye neeti zokukhusela ulusu kumonakalo wemitha ye-UV. Iimveliso ezivela kumayeza anje ngeti eluhlaza kunye neturmeric, etyebile kwi-flavonoids kunye neepolyphenols, inokunyusa i-melanin kwaye inokunceda ukukhusela ulusu.

Ukuza kuthi ga ngoku, akukho zifundo zingqinayo ukuba naluphi na uhlobo lonyusa imveliso ye-melanin. Okwangoku, amabango anje kuphela anecdotal.

Nangona kunjalo, ukuba unomdla wokuzama imifuno ukunceda ulusu lwakho, unokufumana la mayeza kwizongezo, iti, kunye neeoyile ezifanelekileyo.

Iioyile eziyimfuneko azenziwa ukuba zithathwe ngomlomo. Zenzelwe ukuba zisasazeke emoyeni njenge-aromatherapy okanye zixutywe kwioyile ephetheyo kwaye zithanjiswe kulusu.

Ivenkile yeti eluhlaza kunye neturmeric.

Umgca wezantsi

Olunye uphando lubonisa ukuba zinokubakho iindlela ezininzi zokwandisa i-melanin. Ngelixa ezi ziphumo zingangqiniswanga ngokupheleleyo, ukuthatha ii-antioxidants kunye nevithamin A yeyona ndlela inokwenzeka yokwenza oku.

Ukutya ukutya okusempilweni okanye ukuthatha izongezo eziqulathe iivithamini ezithile kunye nee-antioxidants, ezinje ngeeVithamini A, C, kunye no-E, kunokukunceda ukhathalele ulusu lwakho kwaye kunciphise umngcipheko womhlaza wolusu, uphando lubonisa.

Nangona kunjalo, akukabikho bungqina bokuba ivithamin okanye isondlo sinyusa imelanin ebantwini. Ekuphela kwendlela eqinisekisiweyo yokuthintela umhlaza wolusu kukuhlala ngaphandle kwilanga eligqithisileyo kunye nokusebenzisa i-sunscreen ekumgangatho ophezulu.

Thenga i-sunscreen.