Chii Chinokonzera Yakajairika Vitamin uye Mineral Kushomeka, Ndezvipi Zviratidzo?

Zvokudya zvakawanda zvakakosha pahutano hwakanaka. Zvinogoneka kuwana mazhinji acho kubva mukudya kwakaringana, kwechokwadi kwekudya kunovaka muviri.

Nekudaro, mune yakajairika kudya kwemazuva ano akawanda akakosha vitamini uye mineral kushomeka inosanganisira. muchinyorwa "zviratidzo zvekushaikwa kwevhitamini nemamineral mumuviri", "zvirwere zvinokonzerwa nekushaikwa kwevhitamini uye mineral" se "zvakajairwa mavhitamini nemamineral kushomeka"Inotaura pamusoro pezvazviri.

Chii chinonzi Nutrient Deficiency?

Miviri yedu inoda mamwe mavhitamini nemamineral kuti ishande zvakanaka uye kudzivirira zvirwere. Aya mavhitamini nemamineral anonzi mamicronutrients.

Kushaikwa kwekudya kunovaka muviri kunoitika kana muviri usingakwanise kuwana kana kutora huwandu hunodiwa hwechimwe chikafu. Kana izvi zvikatora nguva yakareba, zvinogona kukonzera njodzi.

Micronutrients haigone kugadzirwa nemuviri. Izvi zvinofanirwa kuwanikwa kuburikidza nekudya. 

Chii chinonzi Vitamin Mineral Deficiencies?

Kushaikwa kwesimbi

Iron inokosha mineral. Inosunga hemoglobin uye ndicho chikamu chikuru chemasero matsvuku eropa, anotakura oksijeni kumasero. Kune marudzi maviri echikafu iron:

heme iron: Iyi mhando yesimbi inobatwa zvakanaka. Inowanikwa chete muzvokudya zvemhuka uye yakanyanya kunyanya munyama tsvuku.

Non-heme iron: Mhando yesimbi iyi inowanza uye inowanikwa mune zvese zvekudya zvemhuka nezvirimwa. Heme haibatiki nyore sesimbi.

kushaya simbinderimwe rekushomeka kwezvokudya zvinovaka muviri, rinobata vanhu vanopfuura 25% pasi rose. Muvana vekireshi, nhamba iyi inokwira kusvika ku47%. Kana vakasapihwa chikafu chine iron kana iron-fortified, vanogona kutambudzika nekushaya iron.

Kusvika ku30% yevakadzi vari kumwedzi vanogona kunge vaine kushomeka nekuda kwekurasikirwa neropa pamwedzi. Kusvikira ku42% yevechidiki, vakadzi vane pamuviri vanogona kunge vasina iron. Mukuwedzera, vanodya miriwo vari pangozi yekushaya. Mhedzisiro inonyanyozivikanwa yekushaikwa kwesimbi ndeye anemia. 

Zviratidzo zvekushayikwa kwesimbi kazhinji kuneta, kushaya simba, kushaya simba kwekudzivirira uye kusashanda zvakanaka kwehuropi. Izvo zvakanakisa zvekudya zviwanikwa zveheme iron ndezvi:

• Nyama tsvuku: 85g yemombe yevhu inopa anenge makumi matatu muzana eRDI.
• Organ nyama: Chimedu chimwe chechiropa (81 g) chinopa zvinopfuura 50% yeRDI.
• Shellfish senge oyster, mussels: 85 g yakabikwa oyster inopa ingangoita 50% ye RDI.
• Sardine yemumagaba: Imwe inogona (106 g) inopa 34% yeRDI.

Nzvimbo dzakanakisa dzechikafu kune isiri-heme iron ndeiyi:

• itsvo bhinzi: Hafu yekapu yebhinzi dzeitsvo dzakabikwa (85 g) inopa 33% yeRDI.
• Mbeu dzakaita semanhanga, sesame nedzenhanga: 28 g yemhodzi yenhanga yakakangwa inopa 11% yeRDI.
• Broccoli, kare uye sipinachi: 28 magiramu ekare anopa 5.5% yeRDI.

Zvisinei, usashandise iron supplements kunze kwekunge uchinyatsoida. Simbi yakawandisa inogona kukuvadza. Uyezve, vitamini C Inogona kuwedzera kubatwa kwesimbi.

Iodine Kushaya

Iodine ndiyo mineral inodiwa kune yakajairika thyroid basa uye kugadzirwa kwehomoni yethyroid. Ma<em>hormone e<em>thyroid anobatanidzwa muzvizhinji zvemiitiro yomuviri, zvakadai sekukura, kukura kweuropi, nekuchengetedza mapfupa. Iyo zvakare inogadzirisa mwero wemetabolism.

Iodine kushomeka Ndicho chimwe chezvakanyanya kushaya kudya kunovaka muviri munyika. Inobata chinenge chikamu chimwe muzvitatu chevagari vepasi. Chiratidzo chinowanzozivikanwa chekushaikwa kweiodine ihomoni yakakura, inozivikanwawo segoiter. Inogonawo kukonzera kuwedzera kurova kwemwoyo, kupfupika kwekufema, uye kuwedzera uremu.

Kushaikwa kweiodine kwakanyanya kunogona kukonzera mhedzisiro yakaipa, kunyanya kuvana. Izvi zvinosanganisira kuremara pfungwa uye kusakura zvakanaka. Kune akatiwandei akanaka ezvikafu zveiodine:

• Moss
• Pisces
• zvigadzirwa zvemukaka
• zai

Iodine inonyanya kuwanikwa muvhu uye mugungwa, saka kana ivhu risina iodine, zvokudya zvinorimwa mairi zvichavawo zvishoma mu iodine. Dzimwe nyika dzinoedza kuwana mhinduro yokushaikwa kweiodine nokuwedzera iodine mumunyu kuderedza kukomba kwechinetso chacho.

Vitamin D Kushaya

Vitamin D ivhitamini inonyungudika nemafuta inoshanda senge steroid hormone mumuviri. Inofamba nemuropa ichienda kumasero uye inovaudza kuti vatendeuke uye vadzime majini. Anenge esero ese ari mumuviri ane receptor yevhitamini D.

Vhitamini D inogadzirwa kubva mucholesterol muganda kana yaiswa muchiedza chezuva. Vanhu vanogara kure neequator vane mukana wakakura wokushomeka nemhaka yokuti havana kunyanyopiswa nezuva.

Vitamin D kushomeka Vakuru vane rheumatoid arthritis vanogona kuva nengozi yakawanda yekushaya simba kwetsandanyama, kurasikirwa kwepfupa, uye kuputsika. Muvana, zvinogona kukonzera kunonoka kukura uye mapfupa akapfava (rickets).

Zvakare, kushomeka kwevhitamini D kunogona kukonzera kudzikira kwesimba rekudzivirira uye kuwedzera njodzi yegomarara. Zvinosuruvarisa, zvokudya zvishomanana zvine huwandu hunokosha hwevhitamini iyi. Zvokudya zvakanakisisa zvevhitamini D ndezvi:

• Cod chiropa mafuta: Chipunu chimwe chete chine 227% yeRDI.
• Hove dzine mafuta dzakaita sesaumoni, mackerel, sardines kana trout: Saumoni yakabikwa ine 85-g ine 75% yeRDI.
• Zai rezai: Imwe hombe zai yolk ine 7% yeRDI.

Vanhu vane vhitamini D zvechokwadi vasina kukwana vanofanira kutora chekuwedzera kana kuwedzera nguva yavo yekuve nezuva. Zvakaoma zvikuru kuwana zvakakwana nekudya chete.

Vitamin B12 Kushaya

Vitamin B12, inozivikanwawo se cobalamin, ivhitamini inonyungudika mumvura. Izvo zvinodiwa pakuumbwa kweropa, pamwe chete nehuropi uye nerve basa.

Sero rega rega riri mumuviri rinoda B12 kuti rishande zvakanaka, asi muviri haugone kuigadzira. Nokudaro, tinofanira kuzviwana kubva muchikafu kana mukuwedzera.

Vitamin B12 inowanzowanikwa mune zvekudya zvemhuka. Naizvozvo, vanhu vasingadyi zvigadzirwa zvemhuka vari panjodzi huru yekushaikwa. Zvidzidzo zvinoratidza kuti vegetarians uye vegans Vitamin B12 kushomeka zvakaratidza kuva zvinobvira zvikuru. Dzimwe nhamba dzinenge dzakakwirira se80-90%.

Vanopfuura 20% yevakweguru vanogona kunge vasina vhitamini B12 nekuti kunwa kunoderera nezera. Vamwe vanhu havana puroteni iyi nekudaro vangangoda majekiseni eB12 kana majekiseni epamusoro.

Chiratidzo chakajairika chekushaikwa kwevhitamini B12 ndeye megaloblastic anemia, chirwere cheropa chinoita kuti masero matsvuku eropa akure.

Zvimwe zviratidzo zvinosanganisira kukanganisa kushanda kwehuropi uye yakakwira homocysteine ​​​​mazinga, inova njodzi yezvirwere zvakasiyana. Zvokudya zvevhitamini B12 zvinosanganisira:

• Shellfish, kunyanya oyster
• Offal
• Nyama tsvuku
• zai
• Zvigadzirwa zvemukaka

Huwandu hwakakura hweB12 hahuonekwe hunokuvadza nekuti hunowanzo batwa uye huwandu hwakawandisa hunoburitswa muweti.

Calcium Kushaya

karusiyamuinodiwa pasero rega rega. Mineralizes mapfupa nemeno, kunyanya panguva yekukura nekukurumidza. Izvo zvakakoshawo zvikuru mukuchengetedza mapfupa. Zvakare, calcium inoshanda sechiratidzo chemorekuru mumuviri wese. Pasina iwo, mwoyo yedu, tsandanyama, uye tsinga hazvigoni kushanda.

Kuwanda kwecalcium muropa kwakanyatsogadziriswa uye chero yakawandisa inochengetwa mumapfupa. Kana pane kushayikwa kwe calcium muzvokudya, calcium inosunungurwa kubva mumapfupa. Nokudaro, chiratidzo chinowanzoitika chekushaya calcium ndeye osteoporosis, inoratidzirwa nemapfupa akapfava uye asina kusimba.

Zviratidzo zvekushayikwa kwecalcium zvakanyanya mukudya zvinosanganisira mapfupa akapfava (rickets) muvana uye osteoporosis, kunyanya kune vakwegura. Zvokudya zve calcium zvinosanganisira:

• Pisces
• Zvigadzirwa zvemukaka
• Miriwo yakasvibira yakaita sekare, sipinachi, uye broccoli

Kushanda uye kuchengetedzeka kwecalcium supplements yanga iri nyaya ine gakava munguva pfupi yapfuura. Zvimwe zvidzidzo zvakawana kuwedzera kwengozi yechirwere chemoyo muvanhu vanotora calcium supplements, asi zvimwe zvidzidzo hazvina kuwana migumisiro.

Kunyange zvazvo zviri nani kuwana calcium kubva muchikafu pane kuwedzera, calcium supplements inoratidzika kuva inobatsira kune vanhu vasingawani zvakakwana kubva mukudya kwavo.

Vitamin A Kushaya

Vitamin A ivhitamini inonyungudika nemafuta. Inobatsira kuumba nekuchengetedza ganda rine hutano, mazino, mapfupa uye cell membranes. Inogadzirawo mavara emaziso anodiwa pakuona. Kune marudzi maviri akasiyana evhitamini A:

• Preformed Vitamin A: Iyi mhando yevhitamini A inowanikwa muzvigadzirwa zvemhuka zvakaita senyama, hove, huku, nemukaka.
• Pro-vitamin A: Rudzi urwu rwevhitamini A runowanikwa mukudya kwezvirimwa zvakaita semichero nemiriwo. 

Vitamin A kushomeka zvinogona kukonzera kukuvara kwemaziso kwenguva pfupi uye zvachose uye kunyange upofu. Kutaura zvazviri, kushomeka kwevhitamini A ndiko kuri kukonzera upofu pasi rose.

Kushaikwa kwevhitamini A kunogona kudzvanyirira immune system uye kuwedzera kufa, kunyanya muvana nevakadzi vanoyamwisa.

Zvokudya zve preformed vitamin A zvinosanganisira:

• Offal: 60 g yechiropa chemombe inopa pamusoro pe800% yeRDI.
• Mafuta echiropa chehove: Chipunu chimwe chine ingangoita 500% yeRDI.

Zvokudya zvebeta carotene (pro-vitamin A) zvinosanganisira:

• Mbambaira: Mbatatisi yepakati nepakati (170 g) ine 150% yeRDI.
• Karoti : Imwe karoti yakakura inopa 75% yeRDI.
• Muriwo wemashizha akasvibira: 28 magiramu espinachi nyowani inopa 18% yeRDI.

Kunyangwe zvakakosha kudya huwandu hwakakwana hwevhitamini A, hazvikurudzirwe kushandisa huwandu hwakakura hwe preformed vhitamini A, sezvo inogona kukonzera chepfu.

Izvi hazvisi zvechokwadi kune vitamini A, yakadai se beta-carotene. Kudya zvakanyanya kunogona kuita kuti ganda riite orange zvishoma asi hazvina njodzi.

Magnesium Kushaya

Magnesium chinhu chakakosha chicherwa mumuviri. Izvo zvinodikanwa kune mapfupa uye mazino zvimiro uye zvinosanganisira zvinopfuura mazana matatu enzyme reactions.

Magnesium kushomekaKuderera kweropa kwakabatanidzwa nezvirwere zvakasiyana-siyana, kusanganisira chirwere cheshuga chechipiri, metabolic syndrome, chirwere chemwoyo, uye osteoporosis.

Low magnesium mazinga anonyanya kuwanda muvarwere vari muchipatara. Zvimwe zvidzidzo zvakawana kuti 9-65% yavo inotambura nekushaya magnesium.

Izvi zvinogona kukonzerwa nekurwara, kushandiswa kwemishonga, kuderera kwekuita basa rekugaya, kana kusakwana kwe magnesium. Zviratidzo zvikuru zvekushayikwa kwemagnesium zvakanyanya zvinosanganisira kusagadzikana kwemoyo mutinhimira, mhasuru dzetsandanyama, kusagadzikana kwemakumbo syndrome, kuneta uye migraines.

Zvimwe zvezvisinganzwisisike, zviratidzo zvenguva refu iwe unogona kunge usiri kuterera zvinosanganisira insulin kushorwa uye kukwira kweropa.

Zvokudya zve magnesium zvinosanganisira:

• zviyo zvose
• Nuts
• Chokoreti yakasviba
• Miriwo yemashizha, yakasvibira

Vitamin C Kushaya

Iwe unogona kunge uine vhitamini C kushomeka kana ukaona zvinotevera zviratidzo:

• Kushungurudzika
• manyaro
• mapundu
• Kuporeswa kweronda
• gingivitis
• kuonda
• Kushatirwa
• Scurvy (inozivikanwa nekubuda kweropa uye kuvhurwa kwemaronda akamboporeswa)

Chikonzero chikuru che scurvy kusakwana kwevhitamini C. Vanhu vari panjodzi huru vanosanganisira vaya vakapindwa muropa nedoro nefodya, vaya vanodya zvisina kunaka, uye vane chirwere chepfungwa chakakomba. Kunyangwe vanhu vari pa dialysis vari panjodzi nekuti vhitamini C inorasika panguva yekurapwa.

Kurapa kunowanzo sanganisira madosi akawandisa evhitamini C. Kudya zvokudya zvakapfuma muvhitamini C kunobatsira. 

Zinc Kushaya

Iwe unogona kunge uri panjodzi yekushaikwa zinc kana ukaona zvinotevera zviratidzo:

• Kurasikirwa nechido
• simba rekudzivirira zvirwere
• bvudzi kurasikirwa
• Manyoka
• Lethargy
• kunonoka kupora kweronda
• kuonda kusingatsananguriki

Kudhakwa, zinc kushomekachikonzero chakakosha. Zvimwe zvikonzero zvinosanganisira chirwere cheitsvo chisingaperi, chirwere cheshuga, chiropa kana pancreas kusagadzikana, uye sickle cell chirwere.

Vanhu vari panjodzi huru vanosanganisira vanonwa doro zvisina mwero, vanodya zvirimwa, vane dambudziko remudumbu, uye vakadzi vane pamuviri kana vanoyamwisa.

Kurapa kwekushaya zinc kunosanganisira kutora zinc supplements. Kudya chikafu chine zinc kunobatsira zvakanyanya. Oyster ndiyo imwe yenzvimbo dzakapfuma dze zinc. Mbeu dzenhanga dzine huwandu hwakanaka hwezinc.

 Zvinowanzoitika Zviratidzo zveVitamin uye Mineral Deficiencies

Kutyoka kwebvudzi nezvipikiri

Zvinhu zvakasiyana-siyana zvinogona kuita kuti bvudzi nezvipikiri zvityoke. Imwe yeiyi biotin kushomekandizvo Iyo inozivikanwawo sevhitamini B7, biotin inobatsira muviri kushandura chikafu kuita simba.

Kushaikwa kweBiotin kushoma, asi pazvinoitika, kuonda nekutsemuka kwebvudzi nezvipikiri ndezvimwe zvezviratidzo zviri pachena.

Zvimwe zviratidzo zvekushaikwa kwebiotin zvinosanganisira kuneta kusingaperi, kurwadziwa kwetsandanyama, kuputika, uye kurira kwemaoko netsoka.

Vakadzi vane pamuviri, vanoputa zvakanyanya kana vanonwa doro, uye vanhu vane chirwere chekugaya senge leaky gut syndrome uye chirwere cheCrohn ndivo vari panjodzi yekutapukirwa nekushomeka kwebiotin.

Mukuwedzera, kushandiswa kwenguva refu kwemishonga inorwisa mabhakitiriya kune ngozi. Kudya mazai machena machena kunogona kukonzera kushomeka kwebiotin. Imhaka yekuti mazai machena ezai ane puroteni inonzi avidin, inosunga biotin uye inoderedza kubatwa kwayo.

Zvokudya zveBiotin-rich zvinosanganisira mazai evha, nyama yenhengo, hove, nyama, mukaka, nzungu, mhodzi, sipinashi, broccoli, cauliflower, mbatatisi, zviyo zvose uye mabhanana.

Vakuru vane brittle bvudzi kana zvipikiri vangafunga kuyedza yekuwedzera iyo inopa anenge makumi matatu micrograms ebiotin pazuva. Asi kudya kwakapfuma mubiotin ndiyo yakanakisisa sarudzo.

Kutsemuka mukanwa kana makona emuromo

Maronda ari mumukanwa uye akatenderedza muromo anogona kukonzerwa nekusadya kwakakwana kwemamwe mavhitamini kana mamineral. Maronda emumuromo, anowanzonziwo maronda emapfupa, kazhinji anokonzerwa nekushaikwa kweiron kana B mavhitamini.

Ongororo diki inoratidza kuti varwere vane maronda emumuromo vane mukana wakapetwa kaviri wekuva neashoma simbi. Mune imwe ongororo diki, vangangoita 28% yevarwere vane maronda emumuromo vaive nethiamine (vitamini B1), riboflavin (vitamini B2) uye pyridoxine (vitamin B6) kushomeka.

Angular cheilitis, chirwere chinokonzera makona emuromo kutsemuka, kupatsanurwa, kana kubuda ropa, zvinogona kukonzerwa nekubuda kwakanyanya kana kupera simba. Zvisinei, zvinogonawo kukonzerwa nekusakwana kwesimbi uye B mavitamini, kunyanya riboflavin.

Zvokudya zvine iron zvinosanganisira huku, nyama, hove, nyemba, mashizha matema, nzungu, mhodzi, uye zviyo.

Nzvimbo dzakanaka dzethiamine, riboflavin uye pyridoxine dzinosanganisira zviyo, huku, nyama, hove, mazai, mukaka, nyama yenhengo, nyemba, miriwo yakasvibirira, miriwo ine sitachi, nzungu nemhodzi.

kubuda ropa

Dzimwe nguva hutsinye hwekukwesha hunogona kuita kuti mazamu abude ropa, asi zvinogona zvakare kuve chiratidzo chekushomeka kwevhitamini C.

Vitamin C inoita basa rakakosha mukupora maronda, kusadzivirirwa kwemuviri, uye kunyange kuita se antioxidant, kubatsira kudzivirira kukuvara kwesero.

Muviri wemunhu haugadziri vhitamini C wega, zvichireva kuti nzira chete yekuchengetedza mazinga akakwana ndeyekudya. Kushaikwa kweVitamin C hakuwanzo muvanhu vanodya zvakakwana michero nemiriwo.

Kuwana vhitamini C shoma kubva muchikafu kwenguva yakareba kunogona kuunza zviratidzo zvekuperevedza, kusanganisira kubuda ropa kwemazino uye kunyange kuparara kwezino.

Vitamin C kushomekaImwe mhedzisiro yakaipa yeshingles kuita weti, iyo inodzvinyirira immune system, inonetesa tsandanyama nemapfupa, uye inoita kuti vanhu vanzwe kuneta uye kuneta. Zvimwe zviratidzo zvekushaikwa kwevhitamini C zvinosanganisira mavanga nyore, kuporeswa kweronda zvishoma nezvishoma, ganda rakaomarara rine makwapa uye kubuda ropa mumhino.

Idya huwandu hwakakwana hwevhitamini C nekudya kanenge 2 servings yemuchero uye 3-4 servings yemiriwo zuva rega rega.

kusaona zvakanaka usiku

Kudya kusina kudya kunovaka muviri dzimwe nguva kunogona kukonzera matambudziko ekuona. Semuenzaniso, kuderera kwevhitamini A kunowanikwa kune chirwere chinozivikanwa sehusiku hupofu; izvi zvinoderedza kukwanisa kwevanhu kuona muchiedza chakaderera kana murima.

Nekuti vhitamini A inodiwa kugadzira rhodopsin, pigment muretina yemaziso inobatsira kuona husiku.

Kana hukasarapwa, upofu hweusiku hunogona kufambira mberi kusvika ku<em>xerophthalmia, mamiriro ezvinhu anogona kukuvadza cornea uye pakupedzisira kutungamirira kuupofu.

Chimwe chiratidzo chekutanga che xerophthalmia makwapa eBitot, ayo akasimudzwa zvishoma, ane furo, machena kukura anoitika pa conjunctiva kana chena chikamu chemaziso. Izvo zvinokura zvinogona kubviswa kune imwe nhanho, asi zvinogona kupera zvachose kana kushaya vhitamini A kuchirapwa.

Kushaikwa kweVitamin A kushoma. Avo vanofungidzira kuti kunwa kwavo vhitamini A hakuna kukwana vanofanira kudya zvokudya zvakapfuma muvhitamini A, zvakadai senyama yenhengo yemuviri, zvinogadzirwa nemukaka, mazai, hove, miriwo yeshizha yakasvibira nemiriwo yeyero-orenji.

Kunze kwekunge kushayikwa kwaonekwa, vanhu vazhinji havafanirwe kutora vhitamini A yekuwedzera. Nokuti vitamini A vhitamini inonyungudika nemafutaInogona kuungana muzvitoro zvemafuta emuviri uye kuita chepfu kana ikadyiwa zvakanyanya.

Zviratidzo zvehuturu hwevhitamini A hunogona kuve hwakakomba, kubva pakusvotwa uye kutemwa nemusoro kusvika pakutsamwa kweganda, kurwadziwa kwemajoini nemapfupa, uye mumatambudziko akaomarara, pakoma kana kufa.

Musoro weganda uye dandruff

Seborrheic dermatitis uye dandruff chikamu cheboka rimwechete rezvirwere zveganda zvinokanganisa nzvimbo dzemuviri dzinogadzira mafuta.

Zvose zvinokonzera kupisa, ganda rinoputika. Nepo dandruff ichinyanya kuvharirwa paganda remusoro, seborrheic dermatitis inogonawo kuoneka pachiso, chepamusoro chipfuva, muhapwa, uye mugodhi.

Mukana wekukanganiswa kweganda uku wakakura mumwedzi mitatu yekutanga yehupenyu, panguva yekuyaruka, uye panguva yekukura.

Zvidzidzo zvinoratidza kuti mamiriro ese ari maviri akajairika. Kusvika ku42% yevacheche uye 50% yevakuru vachaita dandruff kana seborrheic dermatitis pane imwe nguva.

Dandruff uye seborrheic dermatitis inogona kukonzerwa nezvikonzero zvakawanda, chimwe chazvo chikafu chisina kunaka. Semuenzaniso, kuderera kweropa rezinc, niacin (vitamini B3), riboflavin (vitamini B2) uye pyridoxine (vitamini B6) imwe neimwe inogona kuita basa.

NiacinChikafu chakapfuma mu riboflavin uye pyridoxine zvinosanganisira zviyo, huku, nyama, hove, mazai, mukaka, nyama yenhengo, nyemba, miriwo mitema, miriwo ine sitachi, nzungu nemhodzi. Zvokudya zvemugungwa, nyama, nyemba, mukaka, nzungu uye zviyo zvakanaka zvinobva kune zinc.

Kupera kwebvudzi

Kupera kwebvudzi Chiratidzo chinowanzoitika. 50% yevarume nevakadzi vanogunun'una nekurasikirwa kwebvudzi pavanosvika makore makumi mashanu. Chikafu chakapfuma mune zvinotevera zvinovaka muviri zvinogona kubatsira kudzivirira kana kunonoka kurasikirwa nebvudzi.

Demir: Iyi mineral inobata basa mukugadzirwa kweDNA inowanikwa mumakumbo ebvudzi. Kushaikwa kwesimbi kunogona kukonzera kurasikirwa kwebvudzi.

zen'e: Iyi mineral yakakosha kuprotein synthesis uye kupatsanurwa kwesero, maitiro maviri anodiwa pakukura kwebvudzi. Nokudaro, kurasikirwa kwebvudzi kunogona kukonzerwa nekushaya zinc.

Linoleic acid (LA) uye alpha-linolenic acid (ALA): Aya akakosha mafuta acids akakosha pakukura kwebvudzi.

Niacin (vhitamini B3): Iyi vhitamini yakakosha pakuchengetedza bvudzi rine hutano. Alopecia imamiriro ekuti bvudzi rinodonha kunze mudiki uye chiratidzo chinogona kuitika chekushomeka kwe niacin.

Biotin (Vitamin B7): Biotin imwe B vhitamini inogona kukonzera kurasikirwa kwebvudzi kana isina.

Nyama, hove, mazai, nyemba, mashizha mashizha matema, nzungu, mhodzi uye zviyo zvakakwana zvitubu zvakanaka zvesimbi uye zinc.

Zvokudya zvakapfuma muniacin zvinosanganisira nyama, hove, zvigadzirwa zvemukaka, zviyo, mbambaira, nzungu, mhodzi uye miriwo yemashizha. Zvokudya izvi zvakare zvakapfuma mubiotin, iyo inowanikwawo mumazai evha uye nhengo dzenyama.

Miriwo yemashizha, nzungu, zviyo zvizere uye mafuta emiriwo akapfuma muLA, nepo mawalnuts, flaxseeds, chia mhodzi uye soya beans zvakapfuma muALA.

Kuzvimba kwakatsvuka kana kuchena paganda

Vamwe vanhu vane keratosis pilaris, mamiriro ezvinhu anoita kuti mapundu aonekwe pamatama, maoko, zvidya, kana matako. Keratosis pilaris inowanzoitika muhuduku uye inongonyangarika mukukura.

Chikonzero chezviputi izvi zviduku hazvisati zvanyatsonzwisiswa, asi zvinogona kuitika kana keratin yakawandisa inogadzirwa mumakumbo emvere. Izvi zvinogadzira mapundu akasimudzwa paganda anogona kuita seakatsvuka kana machena.

Keratosis pilaris inogona kunge iine genetic component, saka kana munhu aine iyo munhengo yemhuri, munhu iyeye anogona kuve nayo zvakare. Zvisinei, yakaonekwawo muvanhu vane mazinga akaderera evhithamini A uye C.

Naizvozvo, pamusoro pekurapa kwechinyakare nemafuta ane medicated, vanhu vane chirwere ichi vanofanira kuwedzera chikafu chakapfuma muvhitamini A uye C pakudya kwavo. Izvi zvinosanganisira nyama, mukaka, mazai, hove, miriwo yeshizha yakasvibirira, miriwo yeyero-orenji uye michero.

kusagadzikana makumbo syndrome

Iyo inozivikanwawo seWillis-Ekbom chirwere kusagadzikana makumbo syndrome (RLS)chirwere chetsinga chinokonzera kusingafadzi uye kusagadzikana manzwiro mumakumbo, pamwe chete nechishuwo chisingadzivisiki kuvafambisa.

Maererano neNational Institute of Neurological Disorders and Stroke, vakadzi vane mukana wakapetwa kaviri wekusangana nechirwere ichi. Kuvanhu vazhinji, kuda kutama kunowedzera pavanenge vagere kana kuedza kurara.

Zvikonzero chaizvo zveRLS hazvinyatsonzwisiswi. Zvisinei, panoita sekuti pane kubatana pakati pezviratidzo zveRLS nemazinga esimbi yeropa.

Semuenzaniso, zvimwe zvidzidzo zvinobatanidza zvitoro zvakaderera zvesimbi yeropa kuwedzera kuomarara kwezviratidzo zveRLS. Ongororo dzakawanda dzinoona kuti zviratidzo zvinowanzoitika panguva yekuzvitakura, nguva apo uwandu hwesimbi hwevakadzi hunoderera.

Kuwedzerwa nesimbi kunobatsira kuderedza zviratidzo zveRLS, kunyanya muvanhu vane chirwere chekushaya iron. Nekudaro, mhedzisiro yekuwedzera inogona kusiyana kubva kumunhu kuenda kumunhu.

Kuwedzera kudya kwezvokudya zvine iron zvakadai senyama, huku, hove, nyemba, mashizha ane rima, nzungu, mhodzi, uye zviyo zvinogonawo kubatsira, sezvo kudyiwa kwesimbi kwakaratidza kuderedza zviratidzo.

Kubatanidza izvi zvekudya zvine iron zvine vhitamini C-yakapfuma michero nemiriwo zvinogona kunyanya kubatsira nekuti zvinobatsira kuwedzera kunyura kwesimbi.

Asi zvakakosha kucherechedza kuti kuwedzera kusingakoshi kunogona kukuvadza zvakanyanya uye kuderedza kutorwa kwezvimwe zvinovaka muviri. Kunyanya kukwirira kwesimbi kunogona kuuraya mune dzimwe nguva, saka zvakanaka kuti ugare wabvunza mutapi wako wehutano usati watora zvekuwedzera.

Ndiani Ari Panjodzi Yekushomeka Kwekudya kunovaka muviri?

Aya anotevera mapoka evanhu vanogona kunge vari panjodzi huru yekushomeka kwekudya kunovaka muviri:

• Vana vanoyamwisa chete
• vechidiki
• Vanhu vane ganda dema
• Vakadzi vepremenopausal
• vakadzi vane pamuviri
• vakuru vakuru
• vanhu vakapindwa muropa nedoro
• Vanhu vari pakudya kwekudzivirira (senge vegan kana gluten-isina kudya)
• vanhu vakapindwa muropa nekusvuta
• vanhu vakafutisa
• Varwere vakavhiyiwa bariatric
• Vanhu vane chirwere chinoputika
• Varwere vakaitwa itsvo dialysis
• Vanhu vanotora mishonga inorwisa mabhakitiriya, anticoagulants, anticonvulsants, diuretics, pakati pevamwe

Semagumo;

Inenge chero kushaikwa kwevhitamini nemamineral kunogoneka, asi izvo zvakanyorwa pamusoro apa ndizvo zvakajairika. Vana, vakadzi vadiki, vakweguru, uye vanodya miriwo ndivo vari panjodzi huru yekushomeka kwakasiyana.

Nzira yakanakisa yekudzivirira kushomeka ndeyekudya kudya kwakaringana, kwechokwadi kwekudya kunovaka muviri kunosanganisira kudya kunovaka muviri (zvose zvinomera nemhuka).

Zvingave zvakafanira kutendeukira kune zvinovaka muviri chete kana zvisingagoneke kuwana yakakwana yehukafu.