Izindebe zethu, njengesikhumba sethu, zidinga amavithamini, ukungabi nalutho okuthinta ngempela ukubonakala kwabo. Ngakho-ke kubaluleke kakhulu ukuthi izindebe zethu zithole ukudla hhayi kuphela ngaphandle, kodwa futhi ngaphakathi ngaphakathi komzimba.
I-Vitamin A ngokumelene nokomisa nokushayeka
Le vithamini ibaluleke kakhulu ezindebeni. Ukuntuleka kwayo kubangela ukuthi isikhumba sibe somile futhi sibi, silahlekelwa ukuqina kwawo. I-Vitamin A ithuthukisa amakhono okuvuselela esikhumba futhi ivuselele ukukhiqizwa kwe-collagen. Uma unomuzwa wokuthi izindebe zakho zomile, bese uthengisa isisombululo se-pharmacy ka-vitamin A emafutheni bese uyisebenzisa esikhundleni se-balm izikhathi eziningana ngosuku. Leli ithuluzi elihle kakhulu elizosiza ukubuyisela ngokushesha isikhumba sezindebe.
Kodwa okuningi kuncike ekudleni. Umkhuba wansuku zonke wevithamini A kumuntu omdala ungu-1 mg. Itholakala ngobuningi beboya, iklabishi, i-bell pepper, ithanga nemifino. I-Provitamin A igcwele izithelo zezimbali ezibomvu nezimbali ze-orange, i-currant emnyama nenja evukile. Faka lokhu kokudla ekudleni kwakho futhi maduze uzoqaphela ukuthi izindebe ziye zaba mncane futhi azisekho okuningi, kanti isikhumba sobuso cishe sizothuthukisa ngokuphawulekayo.
Kubalulekile futhi ukuthi udla kanjani ukudla. Kuyinto efiselekayo ukuthi ayitholakali ukwelashwa okushisayo, ngesikhathi lapho izakhi eziningi zilahlekile. Isikhathi esiningi sokugcwalisa u-vithamini A emzimbeni owudinga ukuba udle ama-iso-pancake noma ama-currants, amaqanda kanye nebhotela elizenzela.
Amavithamini B ngokumelene nokucasuka
Ngenxa yokuntuleka kwamavithamini eqembu B endaweni yezindebe nezindebe, ukuvuvukala kungabonakala, isikhumba siyacasuka, kubonakala sengathi kubomvu. Yingakho ngokuvamile ngokubonakala kwamagundane nezilonda, i-nagubah (ebizwa ngokuthi i-zaedami) bavame ukululekwa ukuba baphuze inkambo yobhontshisi, ngoba bayimithombo eningi kakhulu ka vithamini B. Kunconywa ukuba baphuze imvubelo entwasahlobo nasekwindla, lapho umzimba unobuthakathaka futhi ungenayo i-vithamini ingazizwa kahle.
Ngaphandle kwemvubelo yobhiya, ama-vithamine eqembu B anesithakazelo sezinhlanzi ezintsha, isibindi, ama-oat flakes nofulawa, ushizi, imbewu yamathanga, ukhilimu omuncu kanye ne-kefir. I-Prostitamin B5, ebaluleke ikakhulukazi ezindebeni, icebile ngama-peas, ubisi, ama-hazelnuts. Le vithamini (igama layo lesibili - i-panthenol) likhuthaza ukuphulukiswa kwemibimbi, isusa ukuvuvukala nokubomvu. I-Panthenol ingatholakala futhi ekwakhiweni kwemikhiqizo eminingi yezokwelapha neyezimonyo (ama-balms, masks, njll).
Vitamin E for izindebe ezisencane
I-Vitamin E iyi-antioxidant eqinile, eminingi yayo ichazwa ngokuthi "umthombo wobusha." Yini ewusizo esikhumbeni sezindebe? Okokuqala, kuvamile ukulinganisa kwamanzi, ukuvimbela ukoma nokucubungula. Futhi, okwesibili, kwandisa ukuqina kwesikhumba futhi kuvuselele ukuvuselelwa kwamaseli, ngenxa yokuthi izindebe zisheshe zithande futhi zibushelele, uyeka ukuphazanyisa ukuqubuzana nezinye izinambuzane ezincane.
Ukugcwalisa lesi sici, sebenzisa amafutha omnqumo wokucindezela okubandayo. Umthombo ophanayo hhayi kuphela u-vitamin E, kodwa futhi novithamini A. Ngaphezu kwalokho, kungcono ukudla amafutha ngesimo semvelo, wanezela kuma saladi, kusukela ngesikhathi sokupheka, izinto eziningi eziwusizo zilahlekile. Ngamanani amancane, i-vitamin E itholakala ku-sunflower kanye namafutha ommbila, kanye namaqanda, u-anyanisi ohlaza nohlaza.
I-Vitamin C yokwehlisa izindebe
I-Vitamin C kanye ne-vitamin E i-antioxidant. I-Onem ngokuvamile ivame ukukhulunywa njengevithamini ebaluleke kunazo zonke empilweni nobuhle hhayi nje isikhumba, kodwa wonke umzimba. Ngenxa yokungabi nalutho lwe-vitamin C, izindebe ziyomile, ngisho ne-flabby, evame ukushaywa yisimo sezulu, unomuzwa wokuthi isikhumba kulesi sifundazwe asithandeki njengangaphambili.
Ungakutshelisi ukuthi usebenzise ikhemisi ye-ascorbic acid, ngoba emikhiqizweni yemvelo, i-vitamin C iningi, futhi kuyoba ngcono kakhulu emzimbeni kunomshini wayo wokufakelwa.
Ukuze uhlanganise ukungabi khona kwamagciwane e-vitamin C, uphuze umhluzi we rose rose, ngoba uqukethe izikhathi eziningana kunezithelo ze-citrus. Futhi lesi sici sitholakala ngobuningi emanzini amnyama, ama-orang, ama-lemons, ama-grapefruits kanye ne-pepper ebomvu elibomvu. Njengoba i-vitamin C isheshe iqala ukuphuka emoyeni, izitsha kufanele zilungiswe ngokushesha ngaphambi kokusetshenziswa. Uma ungumsizi wezokwelapha we-herbal, sineluleka ukuba unake ukunakekelwa kwe-napry, ngoba inokwanele hhayi kuphela i-vitamin C, kodwa futhi insimbi.
Kulesi sihloko, sikhuluma kuphela ngamavithamini abaluleke kunazo zonke, okudingekile ukuthi kudingekile impilo kanye nobuhle bezindebe zakho. Kodwa kuphela imiogranichivatsya ayifanele, ngoba umzimba wethu udinga ukudla okuvamile. Ngaphezu kwamavithamini wezempilo wezindebe, ezinye izakhi nazo ziyadingeka. Isibonelo, izindebe zidinga ngempela i-ceramide, equkethe inqwaba yamafutha we-soya. Ziqeda ukoma nokukhishwa kwesikhumba, yingakho zivame ukutholakala ekwakhiweni kwemikhiqizo yezokwelapha nezokungcola.