Izimpawu Ezijwayelekile Ezi-8 Uswele Amavithamini

-Delile

• 1. Izinwele eziphuka nezinzipho
• 2. Izilonda zomlomo noma imifantu emakhoneni omlomo
• 3. Izinsini zokopha
• 4. Ukungaboni kahle ebusuku nokukhula okumhlophe emehlweni
• 5. Ama-Scaly patches kanye ne-dandruff
• 6. Ukulahleka kwezinwele
• 7. Amaqhuqhuvana abomvu noma amhlophe esikhunjeni
• 8. Isifo somlenze esingaphumuli
• Okubalulekile

Ukudla okunomsoco futhi okunomsoco kunezinzuzo eziningi.

Ngakolunye uhlangothi, ukudla okungenazo izakhamzimba kungadala izimpawu ezahlukahlukene ezingathandeki.

Lezi zimpawu ziyindlela yomzimba wakho yokuxhumana nokusilela okungaba khona kwamavithamini namaminerali. Ukuzazi kungakusiza ulungise indlela odla ngayo ngokufanele.

Lo mbhalo ubuyekeza izimpawu ezi-8 ezivame kakhulu zokushoda kwamavithamini namaminerali nokuthi ungazilungisa kanjani.

1. Izinwele eziphuka nezinzipho

Izici ezahlukahlukene zingadala izinwele nezinzipho. Enye yazo ukungabi bikho kwe-biotin.

IBiotin, eyaziwa nangokuthi uvithamini B7, isiza umzimba ukuguqula ukudla kube ngamandla. Ukuntuleka kwe-biotin akuvamile, kepha uma kwenzeka, izinwele, nezinzipho ezihlukanisayo, ziqhekeke, noma zihlukane ngezinye zezimpawu ezibonakalayo.

Ezinye izimpawu zokushoda kwe-biotin zibandakanya ukukhathala okungamahlalakhona, ubuhlungu bemisipha, amajaqamba, nokushosheka ezandleni nasezinyaweni (1).

Abesifazane abakhulelwe, ababhemayo kakhulu noma abaphuzayo, nabantu abanezinkinga zokugaya ukudla ezifana nesifo sikaCrohn basengozini enkulu yokuthola ukushoda kwe-biotin.

Futhi, ukusetshenziswa isikhathi eside kwama-antibiotic kanye neminye imishanguzo yokulwa nokubanjwa kuyingozi ().

Ukudla abamhlophe bamaqanda aluhlaza kungadala ukushoda kwe-biotin. Lokho kungenxa yokuthi abamhlophe beqanda abaluhlaza baqukethe i-avidin, iphrotheni ebopha i-biotin futhi enganciphisa ukumuncwa kwayo (1,,).

Ukudla okunothe nge-biotin kufaka izikhupha zamaqanda, inyama yomzimba, inhlanzi, inyama, ubisi, amantongomane, imbewu, isipinashi, i-broccoli, ukholifulawa, ubhatata, imvubelo, okusanhlamvu okuphelele nobhanana (,).

Abantu abadala abanezinwele noma ama-brittle brittle bangacabanga ukuzama isengezo esinikezela ngama-micrograms angama-30 we-biotin ngosuku.

Kodwa-ke, zimbalwa kuphela izifundo ezincane nemibiko yamacala abone izinzuzo zokulekelela nge-biotin, ngakho-ke ukudla okunothe nge-biotin kungaba ukukhetha okuhle kakhulu (,,).

Isifinyezo IBiotin ivithamini B ebandakanyeka emisebenzini eminingi yomzimba. Idlala i-
indima ebalulekile ekuqiniseni izinwele nezinzipho. Ukushoda kule vithamini
ngokuvamile akuvamile kepha kungenzeka ezimweni ezithile.

2. Izilonda zomlomo noma imifantu emakhoneni omlomo

Izilonda emlonyeni nasemlonyeni zingase zixhunywe ngokwanele ekudleni okunganele kwamavithamini noma amaminerali athile.

Isibonelo, izilonda zomlomo, nazo ezivame ukubizwa njengezilonda zomdlavuza, zivame ukuba ngumphumela wokushoda kwamavithamini ensimbi noma e-B.

Olunye ucwaningo oluncane luthi iziguli ezinezilonda emlonyeni zibonakala ziphindwe kabili ukuba namazinga wensimbi aphansi ().

Kwesinye isifundo esincane, cishe iziguli ezingama-28% ezinezilonda zomlomo zazinokushoda ku-thiamine (vitamin B1), riboflavin (vitamin B2), kanye ne-pyridoxine (vitamin B6) ().

I-angular cheilitis, isimo esidala ukuthi amakhona omlomo aqhekeze, ahlukane, noma aphume igazi, angadalwa ukugcwala amathe ngokweqile noma ukuphelelwa ngamanzi emzimbeni. Kodwa-ke, kungabangelwa futhi ukungadli okwanele kwamavithamini ensimbi nama-B, ikakhulukazi i-riboflavin (,,, 13).

Ukudla okunothe ngensimbi kufaka izinkukhu, inyama, inhlanzi, imidumba, imifino enamaqabunga amnyama, amantongomane, imbewu nezinhlamvu ezigcwele (14).

Imithombo emihle ye-thiamine, i-riboflavin, ne-pyridoxine ifaka okusanhlamvu okuphelele, izinkukhu, inyama, inhlanzi, amaqanda, ubisi, inyama yenyama, imidumba, imifino eluhlaza, imifino enesitashi, amantongomane nembewu (15, 16, 17).

Uma uhlangabezana nalezi zimpawu, zama ukufaka ukudla okungenhla ekudleni kwakho ukuze ubone ukuthi izimpawu zakho ziyathuthuka yini.

Isifinyezo Abantu abanezilonda zomlomo noma imifantu emagumbini omlomo kungenzeka
ufuna ukuzama ukudla ukudla okuningi okunothe nge-thiamine, riboflavin, pyridoxine, ne-
insimbi yokunciphisa izimpawu.

3. Izinsini zokopha

Kwesinye isikhathi inqubo yokuxubha amazinyo amabi iba semsukeni wezinsini ezophayo, kepha ukudla okungenayo i-vitamin C nakho kungasolwa.

UVitamin C ubamba iqhaza elibalulekile ekwelapheni isilonda nasekuzivikeleni komzimba, futhi usebenza njenge-antioxidant, esiza ukuvimbela ukulimala kwamangqamuzana.

Umzimba wakho awuzenzi u-vitamin C uwedwa, ngakho okuwukuphela kwendlela yokugcina amazinga awo anele ngokudla (,,).

Ukushoda kukavithamini C akuvamile kubantu abadla izithelo nemifino eyanele. Lokho kusho ukuthi, abantu abaningi bayahluleka ukudla izithelo nemifino eyanele usuku ngalunye.

Lokhu kungachaza ukuthi kungani izifundo ezenza ukuhlolwa okujwayelekile kwabantu abanempilo kulinganiselwa amazinga aphansi kavithamini C kuma-13-30% wabantu, kuthi ngo-5-17% wabantu baswele (21).

Ukudla uvithamini C omncane ngokudla isikhathi eside kungaletha izimpawu zokushoda, kufaka phakathi izinsini zokopha kanye nokulahleka kwamazinyo (21, 22,).

Omunye umphumela obucayi wokushoda kakhulu kuka-vitamin C yiscucy, esidicilela phansi amasosha omzimba, buthaka imisipha namathambo, futhi kwenze abantu bazizwe bekhathele futhi bephelelwe amandla (24).

Ezinye izimpawu ezijwayelekile zokushoda kukavithamini C zibandakanya ukulimazeka okulula, ukuphulukiswa kwamanxeba kancane, isikhumba esomile esomile, kanye nemiphunga ekhaleni njalo (22, 24).

Qiniseka ukuthi udla uvithamini C owanele ngokudla okungenani izingcezu ezimbili zezithelo kanye nezingxenye zemifino ezi-3-4 usuku ngalunye.

Isifinyezo Abantu abadla izithelo nemifino embalwa nje bangaba novithamini C
ukuntula. Lokhu kungaholela ezimpawu ezingemnandi njengezinsini ezophayo, ezibuthakathaka
amasosha omzimba, futhi, ezimweni ezinzima, ukulahleka kwamazinyo kanye nesifo sohudo.

4. Ukungaboni kahle ebusuku nokukhula okumhlophe emehlweni

Ukudla okungenamsoco kwesinye isikhathi kungadala izinkinga zombono.

Isibonelo, ukutholakala okuphansi kukavithamini A kuvame ukuxhunyaniswa nesimo esaziwa njengobumpumputhe basebusuku, esinciphisa amandla abantu okubona ekukhanyeni okuphansi noma ebumnyameni.

Lokho kungenxa yokuthi uvithamini A uyadingeka ukukhiqiza i-rhodopsin, i-pigment etholakala kuma-retinas wamehlo akusiza ukuthi ubone ebusuku.

Uma kuyekwa kungalashwa, ubumpumputhe basebusuku bungadlulela kwi-xerophthalmia, isimo esingalimaza i-cornea futhi ekugcineni siholele ekungaboni ().

Esinye isibonakaliso sokuqala se-xerophthalmia yizindawo zeBitot, eziphakeme kancane, ezinamagwebu, ezimhlophe ezimila ezenzeka ku-conjunctiva noma engxenyeni emhlophe yamehlo.

Iziqu zingasuswa kuze kube sezingeni elithile kepha zinyamalale ngokuphelele uma ukwelashwa kwe-vitamin A sekuphathwe ().

Ngenhlanhla, ukushoda kukavithamini A akuvamile emazweni athuthukile. Labo abasola ukuthi ukudla kwabo uvithamini A akwanele bangazama ukudla ukudla okunothe kakhulu kuka-vitamin-A, njengezinyama zomzimba, ubisi, amaqanda, inhlanzi, imifino enamaqabunga amnyama, nemifino enombala ophuzi o-olintshi (27).

Ngaphandle kokuthi kutholakale ukuthi kunenkinga, abantu abaningi kufanele bagweme ukuthatha izithasiselo zikavithamini A. Lokho kungenxa yokuthi uvithamini A uvithamini oncibilika emafutheni, okuthi uma udliwe ngokweqile, unganqwabelana ezitolo ezinamafutha omzimba ube yingozi.

Izimpawu zikavithamini A ubuthi zingaba zimbi futhi zifake isicanucanu, ikhanda, ukucasuka kwesikhumba, ubuhlungu bamalunga namathambo, futhi, ezimweni ezinzima, ngisho nokuquleka noma ukufa (28).

Isifinyezo Ukudla okuphansi kukavithamini A kungadala ukungaboni kahle ebusuku noma ukukhula ku
ingxenye emhlophe yamehlo. Ukungeza okunye ukudla okunothe amavithamini A ekudleni kwakho kungasiza
uyazigwema noma uzinciphise lezi zimpawu.

5. Ama-Scaly patches kanye ne-dandruff

I-Seborrheic dermatitis (SB) ne-dandruff ziyingxenye yeqembu elifanayo lokuphazamiseka kwesikhumba okuthinta izindawo ezikhiqiza uwoyela zomzimba wakho.

Kokubili kufaka isikhumba esilumayo, esikhanyayo. I-dandruff ivinjelwe kakhulu ekhanda, kuyilapho i-seborrheic dermatitis nayo ingavela ebusweni, esifubeni esingenhla, emakhwapheni, nasemgodini.

Amathuba okuba nalezi zinkinga zesikhumba aphakeme kakhulu ezinyangeni ezintathu zokuqala zokuphila, ngesikhathi sokuthomba, naphakathi nesikhathi sokukhula.

Ucwaningo lukhombisa ukuthi zombili lezi zimo zivame kakhulu. Kufika ezinganeni ezingama-42% nezingama-50% zabantu abadala ezingase zihlushwe inkwethu noma i-seborrheic dermatitis ngasikhathi sinye (,).

I-dandruff ne-seborrheic dermatitis ingadalwa yizinto eziningi, ngokudla okungenamsoco okungenye yazo. Isibonelo, amazinga aphansi egazi e-zinc, i-niacin (i-vitamin B3), i-riboflavin (i-vitamin B2), ne-pyridoxine (i-vitamin B6) ngayinye ingadlala indima (13,, 31).

Ngenkathi ukuxhumana phakathi kokudla okungenamsoco kanye nalezi zimo zesikhumba kungaqondakali kahle, abantu abane-dandruff noma i-seborrheic dermatitis bangafuna ukudla ezinye zalezi zakhi zomzimba.

Ukudla okunothe nge-niacin, riboflavin, ne-pyridoxine kufaka okusanhlamvu okuphelele, izinkukhu, inyama, inhlanzi, amaqanda, ubisi, inyama yenyama, imidumba, imifino eluhlaza, imifino enesitashi, amantongomane nembewu (15, 16, 17).

Ukudla kwasolwandle, inyama, okusanhlamvu, ubisi, amantongomane nezinhlamvu eziphelele konke kuyimithombo emihle ye-zinc (32).

Isifinyezo Inkwethu nenkani nezimagqabhagqabha ekhanda, amashiya, izindlebe,
ijwabu leso, nesifuba kungabangelwa ukungena kancane kwe-zinc, i-niacin, i-riboflavin, ne-
umagazine. Ukungeza lezi zakhi ekudleni kungasiza ukunciphisa izimpawu.

6. Ukulahleka kwezinwele

Ukulahleka kwezinwele kuyisifo esivame kakhulu. Eqinisweni, kuze kufike kuma-50% wabantu abadala babika ukulahleka kwezinwele ngesikhathi lapho befika eminyakeni engama-50 ubudala ().

Ukudla okunothile kulezi zakhi zomzimba ezilandelayo kungasiza ekuvimbeleni noma ekunciphiseni ukulahleka kwezinwele ().

• Insimbi. Lokhu okumbiwa phansi
  ebandakanyeka ekwakhiweni kwe-DNA, kufaka phakathi leyo ye-DNA ekhona ezinweleni
  izintandokazi. Insimbi encane kakhulu ingadala ukuthi izinwele ziyeke ukukhula noma ziwe (,,).
• Izinki. Lokhu okumbiwa phansi
  kubalulekile ekuhlanganisweni kwamaprotheni nokwahlukaniswa kwamaseli, kudingeka izinqubo ezimbili
  ngokukhula kwezinwele. Ngakho-ke, ukushoda kwe-zinc kungadala ukulahleka kwezinwele (,, 40).
• I-Linoleic acid (LA) ne-alpha-linolenic
  i-asidi (ALA).
  Lawa mafutha acid abalulekile ayadingeka ekukhuleni nasekugcinweni kwezinwele ().
• I-Niacin (uvithamini B3). Le vithamini
  kuyadingeka ukugcina izinwele ziphilile. I-Alopecia, isimo lapho izinwele
  iwela ngamachashazi amancane, ngesinye sezimpawu zokuntuleka kwe-niacin (,).
• I-Biotin (uvithamini B7). I-Biotin ingenye i-B
  uvithamini okuthi, uma untula, ungaxhunyaniswa nokulahleka kwezinwele (,).

Inyama, inhlanzi, amaqanda, imidumba, imifino enamaqabunga amnyama, amantongomane, imbewu, nezinhlamvu eziphelele kuyimithombo emihle yensimbi ne-zinc.

Ukudla okune-Niacin okubandakanya inyama, inhlanzi, ubisi, okusanhlamvu okuphelele, okusanhlamvu, amantongomane, imbewu, nemifino enamaqabunga. Lokhu kudla kucebile nakwi-biotin, etholakala nasezikhupha zamaqanda nenyama yezitho zomzimba.

Imifino enamahlamvu, amantongomane, okusanhlamvu okuphelele, kanye namafutha emifino acebile e-LA, kanti ama-walnuts, ama-flaxseeds, imbewu ye-chia, namantongomane e-soy acebile ku-ALA.

Izithako eziningi zithi zivimbela ukulahleka kwezinwele. Eziningi zazo ziqukethe inhlanganisela yezakhamzimba ezingenhla, ngaphezu kwezinye eziningi.

Lezi zithasiselo zibonakala zikhulisa ukukhula kwezinwele futhi zinciphisa ukulahleka kwezinwele kubantu abanamaphutha abhalwe phansi kuzakhamzimba ezichazwe ngenhla. Kodwa-ke, kunocwaningo olunqunyelwe kakhulu ngezinzuzo zalezo zithasiselo lapho kungekho ukuntula.

Kuyafaneleka futhi ukuqaphela ukuthi ukuthatha izithasiselo zamavithamini nezamaminerali ngokungabikho kokushoda kungahle kube kubi kakhulu ekulahlekelweni izinwele, kunokuba kukusize ().

Isibonelo, i-selenium eyeqile ne-vitamin A, izakhamzimba ezimbili ezivame ukungezwa kwizengezo zokukhula kwezinwele, zombili zixhunyaniswe nokulahleka kwezinwele ().

Ngaphandle kokuthi umhlinzeki wakho wezokunakekelwa kwempilo aqinisekise ukuntula, kungcono ukhethe ukudla okunothile kulezi zakhi zomzimba, kunokunezela.

Isifinyezo Amavithamini namaminerali ashiwo ngenhla ayadingeka ekukhuleni kwezinwele,
ngakho-ke izidlo ezicebile kuzo zingasiza ekuvimbeleni ukulahleka kwezinwele. Noma kunjalo, ukusetshenziswa kwe-
izithasiselo - ngaphandle kwezimo zokushoda - kungadala umonakalo omkhulu kunokuhle.

7. Amaqhuqhuvana abomvu noma amhlophe esikhunjeni

I-Keratosis pilaris yisimo esidala ukuthi amaqhubu afana ne-goosebump avele ezihlathini, ezingalweni, emathangeni noma ezinqeni. La maqhuqhuvana amancane angahle futhi ahambisane nesikebhe sikakhokho noma izinwele ezingaphakathi.

Isimo sivame ukuvela ebuntwaneni futhi siyanyamalala ngokwemvelo lapho usumdala.

Isizathu sala maqhuqhuvana amancane asikaqondakali kahle, kepha angavela uma kukhiqizwa i-keratin eningi ezinhlakeni zezinwele. Lokhu kuveza amaqhuqhuva abomvu noma amhlophe aphakeme esikhunjeni ().

I-Keratosis pilaris ingaba nengxenye yezakhi zofuzo, okusho ukuthi umuntu kungenzeka ukuthi abe nayo uma ilungu lomndeni linayo. Lokho kusho ukuthi, kuye kwabonwa nakubantu abanezidlo ezinamavithamini A no-C (22, 28) amancane.

Ngakho-ke, ngaphezu kwezindlela zokwelashwa zendabuko ezinokhilimu abenziwe ngemithi, abantu abanalesi simo bangacabanga ukufaka ukudla okunothe ngamavithamini A no-C ekudleni kwabo.

Lokhu kufaka phakathi inyama yenyama, ubisi, amaqanda, inhlanzi, imifino enamaqabunga amnyama, imifino enombala ophuzi o-orenji, nezithelo (24, 27).

Isifinyezo Ukudla okunganele kwamavithamini A no-C kungaxhunyaniswa ne-keratosis
i-pilaris, isimo esiholela ekubonakaleni kwamaqhuqhuvana abomvu noma amhlophe ku
isikhumba.

8. Isifo somlenze esingaphumuli

I-Restless leg syndrome (i-RLS), eyaziwa nangokuthi isifo se-Willis-Ekbom, yisimo sezinzwa esidala imizwa engathandeki noma engathandeki emilenzeni, kanye nesifiso esingenakuphikiswa sokubasusa (46).

Ngokusho kweNational Institute of Neurological Disorders and Stroke, i-RLS ithinta abantu baseMelika abangafika kwabangu-10%, kanti abesifazane bangamathuba aphindwe kabili okuthola lesi simo. Kubantu abaningi, isifiso sokuhamba sibonakala sishuba lapho beziphumulele noma bezama ukulala.

Yize izimbangela eziqondile ze-RLS zingaqondakali kahle, kubonakala sengathi kukhona ukuxhumana phakathi kwezimpawu ze-RLS namazinga wensimbi egazi lomuntu.

Isibonelo, ucwaningo oluningi luxhumanisa izitolo ezisezingeni eliphansi zensimbi yegazi nokukhula okukhulu kwezimpawu ze-RLS. Ucwaningo oluningi luphawula nokuthi izimpawu zivame ukuvela ngesikhathi sokukhulelwa, isikhathi lapho amazinga wensimbi abesifazane ejwayele ukwehla (,,,).

Ukwengeza ngensimbi ngokuvamile kusiza ukunciphisa izimpawu ze-RLS, ikakhulukazi kubantu abanesifo sokutholakala kwensimbi. Kodwa-ke, imiphumela yokwengeza ingahluka kuye ngomuntu (,,,).

Njengoba ukufakwa kwensimbi ephakeme kubonakala kunciphisa izimpawu, kukhuphula ukungeniswa kokudla okunothe ngensimbi, njengenyama, izinkukhu, inhlanzi, imidumba, imifino enamaqabunga amnyama, amantongomane, imbewu nezinhlamvu ezigcwele, nakho kungasiza (14).

Kungaba usizo kakhulu ukuhlanganisa lokhu kudla okune-ayoni nezithelo nemifino ecebile ngo-vitamin-C, ngoba lokhu kungasiza ekwandiseni ukumuncwa kwensimbi ().

Kusetshenziswa izimbiza namapani okusansimbi nokugwema itiye noma ikhofi ekudleni nakho kungasiza ukukhulisa ukumuncwa kwensimbi.

Noma kunjalo, kubalulekile ukuthi uqaphele ukuthi ukwesekwa okungadingekile kungenza okubi kunokuhle futhi kunganciphisa ukumuncwa kwezinye izakhi ().

Amazinga wensimbi aphakeme kakhulu angaze abulale kwezinye izimo, ngakho-ke kungcono uthintane nomhlinzeki wakho wezokunakekelwa kwempilo ngaphambi kokuthatha izithako ().

Ekugcineni, obunye ubufakazi bukhombisa ukuthi ukungasebenzi kahle kwe-magnesium kungadlala indima ekuguleni komlenze ().

Isifinyezo I-restless leg syndrome ivame ukuxhunyaniswa namazinga aphansi ensimbi. Labo abane
lesi simo singafuna ukukhuphula ukudla kwabo okunothe ngensimbi futhi baxoxe
ukwesekwa nomhlinzeki wabo wezokunakekelwa kwempilo.

Okubalulekile

Ukudla okunikeza ukudla okwanele kwamavithamini namaminerali kungadala izimpawu ezimbalwa, ezinye zazo ezijwayeleke kakhulu kunezinye.

Imvamisa, ukwandisa ukudla kwakho okunothile kumavithamini namaminerali afanele kungasiza ekuxazululeni noma ekwehliseni kakhulu izimpawu zakho.