Iimpawu ezi-8 eziqhelekileyo Uswele iiVithamini

Umxholo

• 1. Izinwele ezaphukileyo kunye neenzipho
• 2. Izilonda zomlomo okanye iintanda kwiikona zomlomo
• 3. Iintsini zopha
• 4. Ukungaboni kakuhle ebusuku kunye nokukhula okumhlophe emehlweni
• 5. Amabala amdaka nenkwethu
• 6. Ukulahleka kweenwele
• 7. Amaqhuma abomvu okanye mhlophe kulusu
• 8. Isifo somlenze esingazinzanga
• Umgca wezantsi

Ukutya okunesondlo okunezakha-mzimba kwaye kunezibonelelo ezininzi.

Kwelinye icala, ukutya okuswele izondlo kunokubangela iimpawu ezingathandekiyo.

Ezi mpawu yindlela yomzimba wakho yokunxibelelana nokusilela kweevithamini kunye nezamaminerali. Ukuziqonda kunokukunceda uhlengahlengise ukutya kwakho ngokufanelekileyo.

Eli nqaku liphonononge iimpawu ezi-8 eziqhelekileyo zovithamini kunye nezimbiwa kunye nendlela yokujongana nazo.

1. Izinwele ezaphukileyo kunye neenzipho

Izinto ezahlukeneyo zinokubangela iinwele kunye neenzipho. Enye yazo kukunqongophala kwe-biotin.

IBiotin, ekwabizwa ngokuba yi-vitamin B7, inceda umzimba ukuguqula ukutya kube ngamandla. Ukusilela kwi-biotin kunqabile kakhulu, kodwa xa kusenzeka, ukuqaqamba, ukuncipha, okanye ukwahlula iinwele kunye nezipikili zezinye zeempawu ezibonakalayo.

Ezinye iimpawu zokunqongophala kwe-biotin zibandakanya ukudinwa okungapheliyo, iintlungu zemisipha, iicramps, kunye nokubetha ezandleni nasezinyaweni (1).

Abasetyhini abakhulelweyo, abatshayayo kakhulu okanye abaselayo, kunye nabantu abanengxaki yokugaya ukutya njengesi sifo sikaCrohn basemngciphekweni omkhulu wokukhula kwe-biotin.

Ukusetyenziswa kwexesha elide kwamayeza okubulala iintsholongwane kunye nonyango oluthile lokuthimba ubungozi ().

Ukutya iqanda elimhlophe elimhlophe kunokubangela ukunqongophala kwe-biotin. Kungenxa yokuba abamhlophe beqanda abaluhlaza bane-avidin, iprotein ebopha kwi-biotin kwaye inokunciphisa ukufunxeka kwayo (1,,).

Ukutya okunotyebileyo kwi-biotin kubandakanya izikhupha zamaqanda, inyama yenyama, intlanzi, inyama, ubisi, amandongomane, iimbewu, isipinatshi, ibroccoli, icauliflower, ibhatata, igwele, iinkozo kunye neebhanana

Abantu abadala abaneenwele ezaphukileyo okanye iinzipho banokucinga ngokuzama ukuncedisa ukubonelela malunga nee-micrograms ezingama-30 zebiotin ngosuku.

Nangona kunjalo, zimbalwa kuphela izifundo ezincinci kunye neengxelo zamatyala eziqwalasele izibonelelo zokuxhasa nge-biotin, ke ukutya okunesityebi se-biotin kunokuba lolona khetho lufanelekileyo (,,).

Isishwankathelo I-Biotin yi-B vitamin ebandakanyeka kwimisebenzi emininzi yomzimba. Idlala i-
indima ebalulekileyo ekomelezeni iinwele kunye neenzipho. Ukusilela kule vithamini
zihlala zinqabile kodwa zinokwenzeka kwiimeko ezithile.

2. Izilonda zomlomo okanye iintanda kwiikona zomlomo

Izilonda ngaphakathi nasemlonyeni womlomo zinokunxulunyaniswa nokungafumani ngokwaneleyo iivithamini okanye iiminerali ezithile.

Umzekelo, izilonda zomlomo, ekwabizwa ngokuba zizilonda zomngqungqo, zihlala zibangelwa kukusilela kwentsimbi okanye iivithamini B.

Olunye uphononongo oluncinci luchaza ukuba abaguli abanezilonda zomlomo babonakala ngathi banamathuba amabini okuba neentsimbi ().

Kwesinye isifundo esincinci, malunga ne-28% yezigulana ezinezilonda zomlomo zazineziphene kwi-thiamine (vitamin B1), riboflavin (vitamin B2), kunye ne-pyridoxine (vitamin B6) ().

I-angular cheilitis, imeko ebangela ukuba iikona zomlomo ziqhekeze, zahlulwe, okanye zophe, zinokubangelwa kukugcwala amathe okanye ukuphelelwa ngamanzi emzimbeni. Nangona kunjalo, kusenokubangelwa kukungonelisi ngokwaneleyo kwentsimbi kunye neevithamini ze-B, ngakumbi i-riboflavin (,,, 13).

Ukutya okunotye ngentsimbi kubandakanya iinkukhu, inyama, intlanzi, iimbotyi, imifuno emnyama, amandongomane, iimbewu, kunye neenkozo ezipheleleyo (14).

Imithombo elungileyo ye-thiamine, i-riboflavin, kunye ne-pyridoxine zibandakanya iinkozo ezipheleleyo, iinkukhu, inyama, intlanzi, amaqanda, ubisi, inyama yenyama, iimbotyi, imifuno eluhlaza, imifuno yesitatshi, amandongomane nembewu (15, 16, 17).

Ukuba ufumana ezi mpawu, zama ukongeza ukutya okuntla apha ekutyeni kwakho ukuze ubone ukuba iimpawu zakho ziyaphucuka na.

Isishwankathelo Abantu abanezilonda zomlomo okanye iintanda kwiimbombo zomlomo banako
Ndifuna ukuzama ukutya ukutya okune-thiamine, riboflavin, pyridoxine, kunye
isinyithi ukunciphisa iimpawu.

3. Iintsini zopha

Ngamanye amaxesha indlela erhabaxa yokuxukuxa izinyo ingcambu yeentsini ezophayo, kodwa ukutya okuswele i-vitamin C nako kungabekwa tyala.

I-Vitamin C idlala indima ebalulekileyo ekupholiseni inxeba nasekuzikhuseleni, kwaye isebenza njenge-antioxidant, inceda ukuthintela ukonakala kweseli.

Umzimba wakho awenzi vithamin C ngokwakho, ke kuphela kwendlela yokugcina amanqanaba afanelekileyo kukutya (,,).

Ukusilela kweVitamin C kunqabile kubantu abatya iziqhamo kunye nemifuno eyoneleyo. Oko kwathethi, abantu abaninzi bayasilela ukutya iziqhamo kunye nemifuno eyaneleyo suku ngalunye.

Oku kungachaza ukuba kutheni uphando olwenziwa rhoqo kuhlolisiso lwabantu abasempilweni luqikelela amanqanaba asezantsi e-vitamin C kwi-13-30% yabemi, nge-5-17% yabantu abasweleyo (21).

Ukutya ivithamin C encinci ngokutya ixesha elide kunokuzisa iimpawu zokusilela, kubandakanya ukopha kweentsini kunye nokulahleka kwamazinyo (21, 22,).

Esinye isiphumo esibi sokunqongophala kweevithamini C sisikrufu, esixinzelela amajoni omzimba, buthathaka izihlunu namathambo, kwaye senza abantu bazive bediniwe kwaye betyhafile (24).

Eminye imiqondiso yokunqongophala kukavithamin C ibandakanya ukutyunyuzwa ngokulula, ukuphola kwenxeba, isikhumba esomileyo esomileyo, kunye nokuphuma kweempumlo rhoqo (22, 24)

Qiniseka ukuba usebenzisa ivithamin C eyaneleyo ngokutya iziqwengana ezi-2 zeziqhamo kunye neendawo ezi-3-4 zemifuno yonke imihla.

Isishwankathelo Abantu abatya iziqhamo nemifuno embalwa banokuvelisa ivithamin C
ukunqongophala. Oku kungakhokelela kwiimpawu ezingathandekiyo ezinje ngeentsini ezophayo, buthathaka
amajoni omzimba, kwaye, kwiimeko ezinzima, ukulahleka kwamazinyo kunye ne-scurvy.

4. Ukungaboni kakuhle ebusuku kunye nokukhula okumhlophe emehlweni

Ukutya okunesondlo-okunesondlo ngamanye amaxesha kunokubangela iingxaki kumbono.

Umzekelo, ukutya okuphantsi kwe-vitamin A kuhlala kunxulunyaniswa nemeko eyaziwa ngokuba yimfama yasebusuku, nto leyo enciphisa amandla abantu okubona ekukhanyeni okuphantsi okanye ebumnyameni.

Kungenxa yokuba ivithamini A iyimfuneko ekuveliseni i-rhodopsin, i-pigment efumaneka kwii-retinas zamehlo ezikunceda ubone ebusuku.

Xa ushiywe unganyangwa, ubumfama bobusuku bunokudlulela kwi-xerophthalmia, imeko enokonakalisa i-cornea kwaye ekugqibeleni ikhokelele kubumfama ().

Olunye uphawu lokuqala lwe-xerophthalmia ngamachaphaza eBitot, aphakame kancinci, anamagwebu, amhlophe ukukhula okwenzeka kwi-conjunctiva okanye kwinxalenye emhlophe yamehlo.

Ukukhula kungasuswa ukuya kuthi ga kwinqanaba elithile kodwa kuphele ngokupheleleyo emva kokuba unyango lwe-vitamin A lunyangiwe ().

Ngethamsanqa, ukunqongophala kukavithamini A kunqabile kumazwe aphuhlileyo. Abo bakrokrela ukuba ukutya kwabo uvithamini A akonelanga banokuzama ukutya ukutya okutyebileyo nge-vitamin-A, okufana nenyama yomzimba, ubisi, amaqanda, intlanzi, imifuno enamagqabi amnyama, kunye nemifuno enombala omthubi-orenji (27).

Ngaphandle kokuba kufunyaniswe ukuba kukho ukusilela, uninzi lwabantu kufuneka luphephe ukuthatha izongezo ze vithamin A. Kungenxa yokuba ivithamin A yivitamin enyibilikayo enamafutha, ethi, xa ityiwe kakhulu, iqokelele kwiivenkile ezityebileyo zomzimba kwaye ibe yityhefu.

Iimpawu zevithamini A yetyhefu zinokuba nzulu kwaye zibandakanya isicaphucaphu, intloko ebuhlungu, isikhumba, iintlungu ezidibeneyo kunye nethambo, kwaye, kwiimeko ezinzima, nditsho nokufa isiqaqa okanye ukufa (28).

Isishwankathelo Ukutya okungaphantsi kwe-vitamin A kunokubangela ukungaboni kakuhle ebusuku okanye ukukhula
Inxalenye emhlophe yamehlo. Ukongeza ukutya okuninzi okune-vitamin-A ekutyeni kwakho kunokunceda
uyaziphepha okanye uzinciphise ezi mpawu.

5. Amabala amdaka nenkwethu

I-Seborrheic dermatitis (SB) kunye ne-dandruff yinxalenye yeqela elifanayo lokuphazamiseka kolusu oluchaphazela indawo evelisa ioyile yomzimba wakho.

Zombini zibandakanya ukurhawuzelela, ulusu olukhanyayo. I-dandruff ithintelwe ikakhulu entlonzeni, ngelixa i-seborrheic dermatitis inokubonakala ebusweni, esifubeni esingasentla, emakhwapheni nasemiphakathini.

Ukubakho kwezi ngxaki zolusu kuphezulu kwiinyanga ezi-3 zokuqala zobomi, ngexesha lokufikisa, nasebudaleni.

Izifundo zibonisa ukuba zombini iimeko ziqhelekile. Ukuya kuthi ga kwiipesenti ezingama-42 zeentsana kunye neepesenti ezingama-50 zabantu abadala abanokubandezeleka ngenxa yedandruff okanye seborrheic dermatitis kwindawo enye okanye enye (,).

I-Dandruff kunye ne-seborrheic dermatitis inokubangelwa zizinto ezininzi, ukutya okungafunekiyo kwezondlo yenye yazo. Umzekelo, amanqanaba asezantsi egazi e-zinc, niacin (vitamin B3), riboflavin (vitamin B2), kunye ne-pyridoxine (vitamin B6) banokudlala indima nganye (13, 31).

Ngelixa unxibelelwano phakathi kokutya okungafunekiyo kwezondlo kunye nezi meko zolusu lungaqondwa ngokupheleleyo, abantu abanenkwethu okanye i-seborrheic dermatitis banokufuna ukutya ngaphezulu kwezi zondlo.

Ukutya okunotye kwi-niacin, i-riboflavin, kunye ne-pyridoxine kubandakanya iinkozo ezipheleleyo, iinkukhu, inyama, intlanzi, amaqanda, ubisi, inyama yenyama, iimbotyi, imifuno eluhlaza, imifuno yesitatshi, amandongomane nembewu (15, 16, 17).

Ukutya kwaselwandle, inyama, iimbotyi, ubisi, amandongomane, kunye neenkozo ezipheleleyo ziyimithombo elungileyo ye-zinc (32).

Isishwankathelo Inkwethu enenkani kunye namaxolo anamaxolo entlonzeni, amashiya, iindlebe,
iinkophe, kunye nesifuba kunokubangelwa kukutya okuncinci kwe-zinc, niacin, riboflavin, kunye
ipyydoxine. Ukongeza ezi zondlo ekudleni kunokunceda ukunciphisa iimpawu.

6. Ukulahleka kweenwele

Ukulahleka kweenwele luphawu oluqhelekileyo. Ngapha koko, ukuya kuthi ga kwiipesenti ezingama-50 zabantu abadala baxela ilahleko yeenwele ngexesha abafikelela kwiminyaka engama-50 ubudala ().

Ukutya okunotye kwezi zinto zilandelayo kunokunceda ekuthinteleni okanye ekucothiseni ukulahleka kweenwele ().

• Intsimbi. Le izimbiwa
  inxaxheba kwi-DNA synthesis, kubandakanywa ne-DNA ekhoyo kwizinwele
  iifollic. Intsimbi encinci kakhulu inokubangela ukuba iinwele ziyeke ukukhula okanye ziwe (,,).
• Izinki. Le izimbiwa
  ibalulekile kwiprotein synthesis kunye nokwahlulwa kweseli, iinkqubo ezimbini ezifunekayo
  yokukhula kweenwele. Kananjalo, ukunqongophala kwe-zinc kunokubangela ukulahleka kweenwele (,, 40).
• I-Linoleic acid (LA) kunye ne-alpha-linolenic
  iasidi (ALA).
  Ezi zinto zibalulekileyo zinamafutha acid ayimfuneko ekukhuleni kweenwele nasekugcinweni ().
• I-Niacin (ivithamini B3). Le vithamini yile
  Kuyimfuneko ukugcina iinwele zisempilweni. Alopecia, imeko apho iinwele
  ukuwa kumachaphaza amancinci, yenye yeempawu ezinokubakho zokusilela kwe-niacin (,).
• Biotin (ivithamini B7). I-Biotin yenye iB
  ivithamini, xa isilela, inokunxulunyaniswa nokulahleka kweenwele (,).

Inyama, intlanzi, amaqanda, iimbotyi, amagqabi amnyama, amandongomane, iimbewu, kunye neenkozo zizinto ezilungileyo zentsimbi kunye ne-zinc.

Ukutya okune-Niacin okutyebileyo kubandakanya inyama, intlanzi, ubisi, iinkozo ezipheleleyo, iimbotyi, amandongomane, imbewu, kunye nemifuno eluhlaza. Oku kutya kukwacebile nge-biotin, ekwafumaneka kwii-yolk zamaqanda kunye nenyama yelungu.

Imifuno enamagqabi, amandongomane, iinkozo ezipheleleyo, kunye neeoyile zemifuno zityebile kwi-LA, ngelixa i-walnuts, iiflakisi, imbewu ye-chia, kunye namandongomane e-soy zityebile kwi-ALA.

Uninzi lwezincedisi zibanga ukuthintela ukulahleka kweenwele.Uninzi lwazo luqulathe indibaniselwano yezondlo ezingasentla, ukongeza kwezinye ezininzi.

Ezi zongezelelo zibonakala ngathi zikhulisa ukukhula kweenwele kunye nokunciphisa ukulahleka kweenwele kubantu abaneziphene ezibhaliweyo kwizakhamzimba ezichazwe apha ngasentla. Nangona kunjalo, kukho uphando olunqongopheleyo malunga nezibonelelo zezi zongezo xa kukho ukusilela.

Kuyafaneleka ukuba uqaphele ukuba ukuthatha i-vitamin kunye ne-mineral supplements ngokungabikho kokunqongophala kunokubangela ukulahleka kweenwele, kunokuba kuncede ().

Umzekelo, i-selenium egqithileyo kunye nevithamin A, izondlo ezibini ezihlala zongezwa kwizongezo zokukhula kweenwele, zombini zidibene nelahleko yeenwele ().

Ngaphandle kokuba umboneleli wakho wezempilo aqinisekise ukusilela, kungcono ukhethe izidlo ezizizityebi kwezi zinongo, kunokuba zongezelele.

Isishwankathelo Iivithamini kunye neeminerals ezikhankanywe apha ngasentla ziyafuneka ekukhuleni kweenwele,
ke ukutya okutyebileyo kuzo kunokunceda ekuthinteleni ukulahleka kweenwele. Nangona kunjalo, ukusetyenziswa kwe
izongezo-ngaphandle kwaxa kukho ukusilela-kunokubangela ingozi engaphezulu kunokulunga.

7. Amaqhuma abomvu okanye mhlophe kulusu

I-Keratosis pilaris yimeko ebangela ukuba amaqhuqhuva afana ne-goosebump avele ezidleleni, ezingalweni, emathangeni, okanye ezinqeni. Ezi ziqhuma zincinci zinokuhamba kunye necorkscrew okanye iinwele ezingaphakathi.

Imeko ihlala ibonakala ebuntwaneni kwaye iyanyamalala ngokwendalo ebudaleni.

Isizathu sokungqubana okuncinci asikaqondwa ncam, kodwa zinokubonakala xa ikeratin eninzi iveliswa kwifollic hair. Oku kuvelisa amaqhuma abomvu okanye amhlophe aphakamileyo kulusu ().

I-Keratosis pilaris inokuba nenxalenye yemfuza, oko kuthetha ukuba umntu kunokwenzeka ukuba abe nayo ukuba ilungu losapho linalo. Oko kwathethi, kuye kwabonwa nakubantu abanezidlo ezisezantsi kwiivithamini A no-C (22, 28).

Ke, ukongeza kunyango lwesiqhelo kunye neekhrim ezinamayeza, abantu abakule meko banokucinga ngokongeza ukutya okunotye iivithamini A no-C kukutya kwabo.

Oku kubandakanya inyama yenyama, ubisi, amaqanda, intlanzi, imifuno enamagqabi amnyama, imifuno emthubi-orenji kunye neziqhamo (24, 27).

Isishwankathelo Ukungatyi ngokwaneleyo iivithamini A no-C kunokunxulunyaniswa ne-keratosis
I-pilaris, imeko ekhokelela ekubonakaleni kwamaqhuma abomvu okanye amhlophe kwi
ulusu.

8. Isifo somlenze esingazinzanga

Isifo somlenze esingazinzanga (i-RLS), esikwabizwa ngokuba sisifo sikaWillis-Ekbom, yimeko yovalo ebangela uvakalelo olungathandekiyo okanye olungathandekiyo emilenzeni, kunye nomnqweno ongenakuphikiswa wokuzihambisa (46).

Ngokwe-National Institute of Neurological Disorders and Stroke, i-RLS ichaphazela ukuya kuthi ga kwi-10% yabantu baseMelika, kunye nabafazi amathuba aphindwe kabini okufumana le meko. Kubantu abaninzi, umnqweno wokuhamba ubonakala uqina xa bephumla okanye bezama ukulala.

Ngelixa oonobangela ngqo beRLS bengaqondwa ngokupheleleyo, kubonakala ngathi kukho unxibelelwano phakathi kweempawu zeRLS kunye nenqanaba legazi lomntu.

Umzekelo, uphononongo oluninzi ludibanisa iivenkile ezisezantsi zentsimbi yegazi kukuqina okukhulu kweempawu zeRLS. Izifundo ezininzi zikwaphawula ukuba iimpawu zihlala zibonakala ngexesha lokukhulelwa, ixesha apho amanqanaba esinyithi abasetyhini ethanda ukwehla (,,,).

Ukuxhaswa ngetsimbi ngokubanzi kunceda ukunciphisa iimpawu ze-RLS, ngakumbi kubantu abanesiphene sensimbi. Nangona kunjalo, iziphumo zokuncedisa zingahluka ukusuka komnye umntu ukuya komnye (,,,).

Kuba ukufakwa kwentsimbi ephezulu kubonakala ngathi kunciphisa iimpawu, ukwandisa ukutya okutyebileyo nge-iron, njengenyama, iinkukhu, intlanzi, iimbotyi, imifuno enamagqabi amnyama, amandongomane, iimbewu, kunye neenkozo ezipheleleyo, nazo zinokuba luncedo (14).

Kungasetyenziswa ngokukodwa ukudibanisa oku kutya kutyebileyo ngentsimbi kunye ne-vitamin-C eneziqhamo kunye nemifuno, njengoko oku kunokunceda ukonyusa ukufakwa kwe-iron ().

Sebenzisa iimbiza zesinyithi kunye neepani kunye nokuphepha iti okanye ikofu kwizidlo kunokunceda ukukhulisa ukufakwa kwentsimbi.

Nangona kunjalo, kufanelekile ukuba uqaphele ukuba ukongezwa okungafunekiyo kunokwenza ingozi engaphezulu kunokulunga kunye nokunciphisa ukufunxeka kwezinye izondlo ().

Amanqanaba aphezulu e-iron anokubulala ngamanye amaxesha, ke kungcono ukuba uqhagamshelane nomboneleli wakho wezempilo ngaphambi kokuba uthathe izongezo ().

Okokugqibela, obunye ubungqina bucebisa ukuba ukungoneliseki kwe-magnesium kunokudlala indima kwisifo semilenze esingazinzanga ().

Isishwankathelo Isifo semilenze esingenasiphelo sihlala sinxulunyaniswa namanqanaba asezantsi e-iron. Abo bane
le meko inokufuna ukonyusa ukutya kwabo okutyebileyo nge-iron kwaye baxoxe
ukuxhaswa kunye nomboneleli wabo wezempilo.

Umgca wezantsi

Ukutya okubonelela ngokungonelanga kokutya iivithamini kunye neeminerals kunokubangela iimpawu ezininzi, ezinye zazo zixhaphakile kunezinye.

Rhoqo, ukonyusa ukutya okutyayo okuneevithamini ezifanelekileyo kunye neeminerali kunokunceda ukusombulula okanye ukunciphisa kakhulu iimpawu zakho.