Amavithamini ama-5 Ahamba Phambili Okukhula Kwezinwele (+3 Amanye Amakhemikhali)

-Delile

• 1. Uvithamini A
• 2. Ama-B-Vitamin
• 3. Uvithamini C
• 4. Uvithamini D
• 5. Uvithamini E
• 6. Insimbi
• 7. Zinc
• 8. Amaprotheni
• Ingabe Kufanele Uthathe Isengezo Sezinwele?

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

Uma uthenga okuthile ngesixhumanisi kuleli khasi, singathola ikhomishini encane. Kusebenza kanjani lokhu.

Abantu abaningi babheka izinwele ezibukeka ziphilile njengophawu lwempilo noma lobuhle.

Njenganoma iyiphi enye ingxenye yomzimba wakho, izinwele zidinga izakhamzimba ezahlukahlukene ukuze zibe nempilo futhi zikhule ().

Eqinisweni, ukuswela okuningi kokudla okunempilo kuxhunyaniswa nokulahleka kwezinwele.

Ngenkathi izinto ezinjengobudala, ufuzo kanye namahomoni nakho kuthinta ukukhula kwezinwele, ukudla okunomsoco okulungile kubalulekile.

Ngezansi kunamavithamini ama-5 nezinye izakhi ezi-3 ezingabaluleka ekukhuleni kwezinwele.

1. Uvithamini A

Wonke amaseli adinga uvithamini A ukuze akhule. Lokhu kufaka phakathi izinwele, izicubu ezikhula ngokushesha kakhulu emzimbeni womuntu.

UVitamin A usiza nezindlala zesikhumba ukwenza into enamafutha ebizwa nge-sebum. ISebum ithambisa isikhumba futhi isiza ukugcina izinwele ziphilile ().

Ukudla okungenayo i-vitamin A kungaholela ezinkingeni eziningi, kufaka phakathi ukulahleka kwezinwele ().

Yize kubalulekile ukuthola uvithamini A owanele, okuningi kungaba yingozi. Ucwaningo lukhombisa ukuthi ukweqisa kuvithamini A nakho kungaba nomthelela ekulahlekelweni izinwele ().

Ubhatata, izaqathe, amathanga, isipinashi nama-kale konke kuphakeme ku-beta-carotene, ephenduka ibe uvithamini A.

Uvithamini A ungatholakala nasemikhiqizweni yezilwane njengobisi, amaqanda neyogathi. Uwoyela wesibindi seCod ungumthombo omuhle kakhulu.

Ungathola futhi izithako ze-Vitamin A online.

Izinwele zakho zidinga uvithamini A ukuze zihlale zithanjisiwe futhi zikhule. Imithombo emihle ifaka ubhatata, izaqathe, isipinashi, i-kale kanye nokunye ukudla kwezilwane.

2. Ama-B-Vitamin

Elinye lamavithamini aziwa kakhulu ekukhuleni kwezinwele yi-B-vitamin ebizwa nge-biotin.

Izifundo zixhumanisa ukushoda kwe-biotin nokulahleka kwezinwele kubantu ().

Yize i-biotin isetshenziswa njengenye indlela yokwelashwa kokulahleka kwezinwele, labo abanenkinga banemiphumela emihle kakhulu.

Kodwa-ke, ukuntuleka kuyivelakancane ngoba kwenzeka ngokwemvelo ezinhlotsheni eziningi zokudla.

Kukhona nokushoda kwemininingwane yokuthi ngabe i-biotin iyasebenza yini ekukhuleni kwezinwele kubantu abaphilile.

Amanye amavithamini e-B asiza ekwakheni amangqamuzana abomvu egazi, athwala umoya-mpilo nezakhi zomzimba esikhunjeni sezinwele nasekhanda lezinwele. Lezi zinqubo zibalulekile ekukhuleni kwezinwele.

Ungathola amavithamini e-B ekudleni okuningi, kufaka phakathi okusanhlamvu okuphelele, ama-alimondi, inyama, inhlanzi, ukudla kwasolwandle kanye nemifino emnyama, enamaqabunga.

Ngokwengeziwe, ukudla kwezilwane ukuphela kwemithombo emihle kavithamini B12. Ngakho-ke uma ulandela ukudla okudla imifino noma i-vegan, cabanga ukuthatha isengezo.

Ungathola izengezo ze-B-vitamin ku-inthanethi.

Ama-B-vithamini asiza ukuthwala umoya-mpilo nezakhamzimba esikhumbeni sakho, okusiza ekukhuleni kwezinwele. Okusanhlamvu okuphelele, inyama, ukudla kwasolwandle kanye nemifino emnyama, eluhlaza kungumthombo omuhle wamavithamini e-B.

3. Uvithamini C

Ukulimala okukhululekile kwamahhala kungavimba ukukhula futhi kubangele ukuba izinwele zakho ziguge.

I-Vitamin C iyi-antioxidant enamandla esiza ukuvikela ekucindezelekeni kwe-oxidative okubangelwa ama-radicals wamahhala ().

Ngaphezu kwalokho, umzimba wakho udinga uvithamini C ukudala iprotheni eyaziwa ngokuthi i-collagen - ingxenye ebalulekile yokwakheka kwezinwele.

UVitamin C ubuye usize umzimba wakho ukumunca i-iron, okuyiminerali edingekayo ekukhuleni kwezinwele.

Amajikijolo, upelepele, ugwava nezithelo ezisawolintshi konke kuyimithombo emihle kavithamini C.

Uvithamini C uyadingeka ukwenza i-collagen futhi ungasiza ekuvikeleni izinwele ekugugeni. Imithombo emihle ifaka upelepele, izithelo ezisawolintshi kanye nama-strawberry.

4. Uvithamini D

Amazinga aphansi kavithamini D axhumene ne-alopecia, igama lobuchwepheshe lokulahleka kwezinwele ().

Ucwaningo lukhombisa nokuthi uvithamini D ungasiza ekwakheni izintambo zomlomo ezintsha - izimbotshana ezincane esikhunjeni lapho kungakhula khona izinwele ezintsha (8).

U-Vitamin D kucatshangwa ukuthi udlala indima ekukhiqizeni izinwele, kepha ucwaningo oluningi lugxila kuma-vitamin D receptors. Indima yangempela kavithamini D ekukhuleni kwezinwele ayaziwa.

Lokho kusho ukuthi, abantu abaningi abatholi i-vitamin D eyanele futhi kusengaba umqondo omuhle ukwengeza ukudla kwakho.

Umzimba wakho ukhiqiza uvithamini D ngokuxhumana ngqo nemisebe yelanga. Imithombo yokudla enhle kavithamini D ifaka izinhlanzi ezinamafutha, uwoyela we-cod, amanye amakhowe nokudla okuqinisiwe.

Izithako ze-Vitamin D ziyatholakala ku-inthanethi.

Indima yangempela ka-Vitamin D ekukhuleni kwezinwele ayiqondakali, kodwa uhlobo olulodwa lokulahleka kwezinwele luxhumene nokushoda. Unganyusa amazinga kavithamini D ngokushiswa yilanga noma ngokudla ukudla okuthile.

5. Uvithamini E

Ngokufana novithamini C, uvithamini E yi-antioxidant engavimbela ukucindezeleka okwenziwe nge-oxidative.

Kwesinye isifundo, abantu abanezinwele balahlekelwe ngu-34.5% ekukhuleni kwezinwele ngemuva kokunezela nge-vitamin E izinyanga eziyi-8 ().

Iqembu le-placebo libe nokwenyuka okungu-0.1% kuphela ().

Imbewu ye-sunflower, ama-alimondi, isipinashi nama-avocado yonke imithombo emihle kavithamini E.

UVitamin E usiza ukuvimbela ukucindezeleka okwenziwe nge-oxidative futhi akhulise ukukhula kwezinwele. Imithombo yokudla enhle ifaka phakathi imbewu ye-sunflower, ama-alimondi, isipinashi kanye nokwatapheya.

6. Insimbi

I-Iron isiza amangqamuzana abomvu egazi ukuhambisa umoya-mpilo kumaseli akho. Lokhu kuyenza ibe ngamaminerali abalulekile emisebenzini eminingi yomzimba, kufaka phakathi ukukhula kwezinwele.

Ukushoda kwe-Iron, okubangela i-anemia, kuyimbangela enkulu yokulahleka kwezinwele. Kuvame kakhulu kwabesifazane (,,,).

Ukudla okunensimbi eningi kubalwa izimbaza, ukhwathu, amaqanda, inyama ebomvu, isipinashi kanye nodali.

Izithasiselo ze-Iron ziyatholakala ku-inthanethi.

Ukushoda kwe-Iron kuyimbangela enkulu yokulahleka kwezinwele, ikakhulukazi kwabesifazane. Imithombo yensimbi ehamba phambili ifaka izimbaza, ama-oysters, amaqanda, inyama ebomvu, isipinashi kanye nodali.

7. Zinc

IZinc idlala indima ebalulekile ekukhuleni nasekulungiseni izicubu zezinwele. Kuyasiza futhi ukugcina izindlala zikawoyela ezizungeze izintambo zisebenza kahle.

Ukulahleka kwezinwele kuyisifo esivamile sokushoda kwe-zinc (,).

Ucwaningo lukhombisa ukuthi izithasiselo ze-zinc zinciphisa ukulahleka kwezinwele okubangelwa ukushoda kwe-zinc (,).

Kodwa-ke, kuneminye imibiko ye-anecdotal yokuthi ukwengeza ngethamo eliphezulu kakhulu nakho kungaba nomthelela ekulahlekelweni izinwele.

Ngalesi sizathu, kungaba ngcono ukuthola i-zinc yakho ekudleni okuphelele. Ukudla okuphezulu kwe-zinc kufaka ama-oysters, inyama yenkomo, isipinashi, igciwane likakolweni, imbewu yamathanga nama-lentils.

I-zinc zinc ingathuthukisa ukukhula kwezinwele kubantu abantula kuyo. Imithombo emihle ifaka ama-oysters, imbewu yenkomo neyethanga.

8. Amaprotheni

Izinwele zenziwa cishe ngokuphelele ngamaprotheni. Ukudla okwanele kubalulekile ekukhuleni kwezinwele.

Ucwaningo lwezilwane lukhombisa ukuthi ukushoda kwamaprotheni kunganciphisa ukukhula kwezinwele futhi kungaholela nasekulahlekelweni izinwele (,,).

Kodwa-ke, ukuntuleka kwamaprotheni uqobo akuvamile kakhulu emazweni aseNtshonalanga.

Ukudla amaprotheni anele kubalulekile ekukhuleni kwezinwele, yize ukushoda kwamaprotheni kuyivelakancane emazweni aseNtshonalanga kulezi zinsuku.

Ingabe Kufanele Uthathe Isengezo Sezinwele?

Ukudla kungumthombo omuhle kakhulu wamavithamini owadingayo ekukhuleni kwezinwele.

Kodwa-ke, uma wehluleka ukuthola okwanele ekudleni kwakho, izithasiselo zingasiza.

Ngokuya ngocwaningo, ama-supplements asebenza kahle kakhulu kubantu asebevele beshoda ().

Ngaphezu kwalokho, imithamo emikhulu yamavithamini namaminerali ingaba yingozi uma ungantuli. Ngakho-ke sebenzisana nodokotela ukuthola ukuthi unenkinga noma cha.

Ekupheleni kosuku, indlela engcono kakhulu yokuthola lezi zakhi zomzimba ngokudla ukudla okunomsoco, okwangempela okususelwa ekudleni okubandakanya ukudla okunomsoco omningi.