Yintoni Ebangela Ukunqongophala kweVithamin eqhelekileyo kunye neziMbiwa, zithini iimpawu?

Izondlo ezininzi ziyimfuneko ngokupheleleyo kwimpilo entle. Kuyenzeka ukuba ufumane uninzi lwazo kwisondlo esinesondlo esinesondlo.

Nangona kunjalo, kwisidlo esiqhelekileyo sanamhlanje ezininzi ezibalulekileyo ukunqongophala kwevithamini kunye neeminerali ine. kwinqaku "Iimpawu zokunqongophala kwevithamini kunye neeminerali emzimbeni", "izifo ezibangelwa kukunqongophala kwevithamini kunye neeminerali" ezifana "Ukunqongophala kwevithamini kunye neeminerali eziqhelekileyo"Ithetha ngento eyiyo.

Yintoni Ukunqongophala kwezoSondlo?

Imizimba yethu idinga iivithamini ezithile kunye neeminerali ukuze isebenze ngokufanelekileyo kwaye ithintele izifo. Ezi vithamini kunye neeminerali zibizwa ngokuba yi-micronutrients.

Ukunqongophala kwezondlo kwenzeka xa umzimba ungakwazi ukufumana okanye ukufunxa isixa esifunekayo sesondlo esithile. Ukuba oku kuthatha ixesha elide, kunokukhokelela kwiingozi.

I-micronutrients ayinakuveliswa ngumzimba. Ezi kufuneka zifunyenwe ngokutya. 

Yintoni iVithamin Mineral Deficiencies?

Ukunqongophala kwentsimbi

Intsimbi yiminerali ebalulekileyo. Ibophelela kunye ne-hemoglobin kwaye iyona nxalenye ephambili yeeseli ezibomvu zegazi, ezihambisa ioksijini kwiiseli. Kukho iindidi ezimbini ze-iron yokutya:

Intsimbi yeheme: Olu hlobo lwentsimbi lufunxwa kakuhle kakhulu. Ifumaneka kuphela ekutyeni kwezilwanyana kwaye iphezulu kakhulu kwinyama ebomvu.

Intsimbi engeyiyo iheme: Olu hlobo lwe-iron luxhaphakile kwaye lufumaneka kuzo zombini izilwanyana kunye nokutya kwezityalo. IHeme ayifunxeki lula njengentsimbi.

ukunqongophala kwentsimbiyenye yezona zinto zixhaphakileyo zokunqongophala kwezondlo, ezichaphazela ngaphezu kwe-25% yabantu kwihlabathi. Kubantwana abasaqala isikolo, eli nani linyukela kuma-47%. Ukuba abanikwa ukutya okutyebileyo okanye okune-iron-fortified, banokuba nengxaki yokunqongophala kwe-iron.

Ukuya kuthi ga kwi-30% yabasetyhini abasexesheni banokuba nokusilela ngenxa yokulahleka kwegazi kwenyanga. Ukuya kuthi ga kwi-42% yabasetyhini abancinci, abakhulelweyo banokuthi baswele i-iron. Ukongeza, abantu abatya imifuno basengozini yokunqongophala. Esona siphumo siqhelekileyo sokunqongophala kwentsimbi yianemia. 

Iimpawu zokunqongophala kwentsimbi zidla ngokudinwa, ubuthathaka, ubuthathaka bomzimba wokuzikhusela kunye nokusebenza kakubi kwengqondo. Eyona mithombo yokutya ye-heme iron yile:

• Inyama ebomvu: I-85g yenkomo ephantsi inikezela malunga ne-30% ye-RDI.
• Inyama yelungu: Isilayi esinye sesibindi (81 g) sibonelela ngaphezu kwe-50% ye-RDI.
• Oonokrwece abanjengeembatyisi, iimbaza: 85 g yeembaza eziphekiweyo zibonelela malunga ne-50% yeRDI.
• Iintlanzana ezinkonkxiweyo: Enye inkonkxa (106 g) ibonelela nge-34% ye-RDI.

Eyona mithombo yokutya ye-non-heme iron yile:

• Iimbotyi zezintso: Isiqingatha sekomityi yeembotyi zezintso eziphekiweyo (85 g) zibonelela ngama-33% e-RDI.
• Imbewu efana nethanga, isesame kunye nembewu yethanga: 28 g yembewu yethanga egcadiweyo ibonelela nge-11% yeRDI.
• I-Broccoli, i-kale, kunye nesipinatshi: i-28 grams ye-kale inika i-5.5% ye-RDI.

Nangona kunjalo, musa ukusebenzisa izongezo zentsimbi ngaphandle kokuba uzifuna ngokwenene. Intsimbi eninzi inokuba yingozi. Ngaphezu koko, Ivithamin C Inokunyusa ukufunxa kwentsimbi.

Ukunqongophala kwe-iodine

Iodine yiminerali efunekayo ekusebenzeni okuqhelekileyo kwegilo kunye nokuveliswa kwehomoni yegilo. Amadlala edlala lengqula abandakanyeka kwiinkqubo ezininzi zomzimba, ezinjengokukhula, ukukhula kwengqondo, nokugcinwa kwamathambo. Ikwalawula izinga lokutya ukutya.

Ukunqongophala kwe-iodine Yenye yezona zinto zixhaphakileyo zokunqongophala kwezondlo kwihlabathi. Ichaphazela phantse isinye kwisithathu sabemi behlabathi. Olona phawu luqhelekileyo lokunqongophala kwe-iodine kukukhuliswa kwedlala lengqula, elikwabizwa ngokuba yi-goiter. Kwakhona kunokubangela ukunyuka kwesantya sentliziyo, ukuphefumula okufutshane, kunye nokuzuza ubunzima.

Ukunqongophala okukhulu kwe-iodine kunokubangela iziphumo ebezingalindelekanga ezimandundu, ngakumbi kubantwana. Oku kuquka ukudodobala kwengqondo kunye neziphene ekukhuleni kwazo. Kukho imithombo emininzi yokutya efanelekileyo ye-iodine:

• Moss
• Pisces
• iimveliso zederi
• iqanda

Iodine ifumaneka kakhulu emhlabeni naselwandle, ngoko ke ukuba umhlaba uphantsi kwi-iodine, ukutya okukhuliswe kuwo kuya kuba ne-iodine ephantsi. Amanye amazwe azama ukufumana isicombululo sokunqongophala kwe-iodine ngokugalela i-iodine kwityuwa ukunciphisa ubunzulu bale ngxaki.

Ukunqongophala kweVithamini D

IVithamin D yivithamini enyibilikayo ngamafutha esebenza njengehomoni ye-steroid emzimbeni. Ihamba kumjelo wegazi iye kwiiseli ize izixelele ukuba zivule kwaye zicime imizila yemfuza. Phantse yonke iseli emzimbeni ine-receptor ye-vitamin D.

I-Vitamin D iveliswa kwi-cholesterol esikhumbeni xa ibekwe kwilanga. Abantu abahlala kude ne-ikhweyitha badla ngokunqongophala ngenxa yokutshiswa lilanga elincinane.

Ukunqongophala kweVithamini D Abantu abadala abane-rheumatoid arthritis banokuba nomngcipheko owongeziweyo wobuthathaka bemisipha, ukulahleka kwethambo kunye nokuphuka. Kubantwana, kunokubangela ukulibaziseka kokukhula kunye namathambo athambileyo (rickets).

Kwakhona, ukunqongophala kwe-vitamin D kunokukhokelela ekunciphiseni ukusebenza komzimba kunye nomngcipheko okhulayo womhlaza. Ngelishwa, kumbalwa kakhulu ukutya okunezixa ezibalulekileyo zale vitamin. Eyona mithombo yokutya ye-vitamin D yile:

• Ioli yesibindi se-Cod: Icephe elinye liqulethe i-227% ye-RDI.
• Intlanzi enamafutha njengesalmon, i-mackerel, i-sardines okanye i-trout: I-85-g yokuphakelwa kwesalmon ephekiweyo iqulethe i-75% ye-RDI.
• Umthubi weqanda: Umthubi weqanda elikhulu uqulethe i-7% ye-RDI.

Abantu abaswele ivithamin D ngokwenene kufuneka bathathe isongezelelo okanye banyuse ixesha labo lokuvela elangeni. Kunzima kakhulu ukufumana okwaneleyo ngokutya kuphela.

Ukunqongophala kweVithamini B12

I-Vitamin B12, eyaziwa ngokuba yi-cobalamin, yivithamini enyibilikayo emanzini. Kuyimfuneko ekubunjweni kwegazi, kunye nokusebenza kwengqondo kunye nemithambo-luvo.

Yonke iseli emzimbeni idinga i-B12 ukuze isebenze ngokuqhelekileyo, kodwa umzimba awukwazi ukuyivelisa. Ngoko ke, kufuneka siyifumane ekutyeni okanye kwizongezelelo.

I-Vitamin B12 idla ngokufumaneka ekutyeni kwezilwanyana. Ngoko ke, abantu abangazityiyo iimveliso zezilwanyana basengozini enkulu yokunqongophala. Uphononongo lubonisa ukuba imifuno kunye ne-vegans Ukunqongophala kwe-Vitamin B12 yabonakala inokwenzeka kakhulu. Amanye amanani afikelela kuma-80-90%.

Ngaphezu kwe-20% yabantu abadala banokunqongophala kwi-vitamin B12 kuba ukufunxa kuncipha ngokukhula. Abanye abantu abanalo le proteni kwaye ke banokufuna inaliti ye-B12 okanye izongezo zedosi ephezulu.

Uphawu oluqhelekileyo lokusilela kwe-vitamin B12 yi-megaloblastic anemia, ingxaki yegazi eyenza iiseli ezibomvu zegazi zikhule.

Ezinye iimpawu ziquka ukungasebenzi kakuhle kwengqondo kunye namanqanaba aphezulu e-homocysteine ​​​​, nto leyo engumngcipheko wezifo ezahlukeneyo. Imithombo yokutya ye-vitamin B12 iquka:

• I-shellfish, ngakumbi iimbatyisi
• Icimile
• Inyama ebomvu
• iqanda
• Iimveliso zederi

Izixa ezinkulu ze-B12 azithathwa njengengozi kuba zihlala zifunxa kwaye iimali ezingaphezulu zikhutshwa kumchamo.

Ukunqongophala kweCalcium

calciumiyafuneka kwiseli nganye. I-mineralizes amathambo namazinyo, ngakumbi ngexesha lokukhula ngokukhawuleza. Kwakhona kubaluleke kakhulu ekugcinweni kwamathambo. Kwakhona, i-calcium isebenza njengemolekyuli yomqondiso kuwo wonke umzimba. Ngaphandle kwawo, intliziyo yethu, izihlunu, nemithambo-luvo ayinakusebenza.

Ukuxinwa kwe-calcium egazini kulawulwa ngokuqinileyo kwaye nakuphi na ukugqithisa kugcinwa emathanjeni. Ukuba kukho ukungabikho kwe-calcium ekudleni, i-calcium ikhutshwa emathanjeni. Ngoko ke, olona phawu luqhelekileyo lokunqongophala kwe-calcium yi-osteoporosis, ebonakala ngamathambo athambileyo nabuthathaka ngakumbi.

Iimpawu zokunqongophala okukhulu kwe-calcium yokutya ziquka amathambo athambileyo (rickets) kubantwana kunye ne-osteoporosis, ngakumbi kubantu abadala. Imithombo yokutya ye-calcium iquka:

• Pisces
• Iimveliso zederi
• Imifuno eluhlaza emnyama njenge-kale, isipinatshi, kunye ne-broccoli

Ukusebenza kunye nokhuseleko lwezongezelelo ze-calcium kube ngumba ophikisanayo kutshanje. Olunye uphando lufumene ingozi eyongeziweyo yesifo senhliziyo kubantu abathatha izongezelelo ze-calcium, kodwa ezinye izifundo azifumananga ziphumo.

Nangona kungcono ukufumana i-calcium ekutyeni kunezongezelelo, izongezelelo ze-calcium zibonakala ziluncedo kubantu abangafumani ngokwaneleyo ekutyeni kwabo.

Ukunqongophala kweVithamini A

Ivithamin A yivithamin enyibilikayo ngamafutha. Inceda ukwenza nokugcina ulusu olusempilweni, amazinyo, amathambo kunye nenwebu zeseli. Ikwavelisa ii-pigments zamehlo eziyimfuneko kumbono. Kukho iintlobo ezimbini ezahlukeneyo zezondlo zevithamini A:

• IVithamin A esele ilungiselelwe: Olu hlobo lwevithamin A lufumaneka kwiimveliso zezilwanyana ezifana nenyama, intlanzi, iinkukhu kunye nobisi.
• Iprovithamin A: Olu hlobo lwevithamin A lufumaneka ekutyeni okusekelwe kwizityalo ezifana neziqhamo kunye nemifuno. 

Ukunqongophala kweVithamini A kunokubangela ukonakaliswa kwamehlo okwethutyana kunye nesigxina kunye nokungaboni. Enyanisweni, ukunqongophala kwevithamin A ngoyena nobangela uphambili wobumfama ehlabathini.

Ukunqongophala kwe-Vitamin A kunokucinezela ukusebenza komzimba kunye nokwandisa ukufa, ngakumbi kubantwana kunye nabasetyhini abancancisayo.

Imithombo yokutya ye-vitamin A esele yenziwe ngaphambili ibandakanya:

• Icimile: I-60 g yesibindi senyama yenkomo ibonelela ngaphezu kwe-800% ye-RDI.
• Ioli yesibindi sentlanzi: Icephe elinye liqulathe malunga nama-500% e-RDI.

Imithombo yokutya ye-beta carotene (pro-vitamin A) ibandakanya:

• Izambane eliswiti: Ibhatata ephakathi (170 g) iqulethe i-150% ye-RDI.
• Iminqatha : Umnqathe omnye omkhulu ubonelela nge-75% ye-RDI.
• Imifuno enamagqabi aluhlaza: I-28 grams yesipinatshi esitsha ibonelela nge-18% ye-RDI.

Nangona kubaluleke kakhulu ukutya izixa ezaneleyo zevithamin A, akukhuthazwa ukuba kutye izixa ezikhulu zevithamin A esele zenziwe ngaphambili, njengoko kunokubangela ubuthi.

Oku akuyonyani kwi-vitamin A, efana ne-beta-carotene. Ukutya okuphezulu kunokubangela ukuba ulusu lujike lube-orenji kodwa alunabungozi.

Ukunqongophala kweMagnesium

I-Magnesium yiminerali ebalulekileyo emzimbeni. Kuyimfuneko kwizakhiwo zamathambo kunye nezinyo kwaye ibandakanya ngaphezu kwe-300 reactions enzyme.

Ukunqongophala kweMagnesiumAmanqanaba egazi aphantsi adityaniswa nezifo ezahlukahlukeneyo, kuquka uhlobo lwe-2 yeswekile, isifo se-metabolic syndrome, isifo senhliziyo, kunye ne-osteoporosis.

Amanqanaba aphantsi e-magnesium axhaphake kakhulu kwizigulana esibhedlele. Olunye uphando lufumene ukuba i-9-65% yabo ihlupheka ngenxa yokunqongophala kwe-magnesium.

Oku kunokubangelwa kukugula, ukusetyenziswa kwamayeza, ukunciphisa umsebenzi wokugaya ukutya, okanye ukungabikho ngokwaneleyo kwe-magnesium. Iimpawu eziphambili zokunqongophala okukhulu kwe-magnesium ziquka isigqi sentliziyo esingaqhelekanga, i-cramps ye-muscle, i-syndrome yemilenze engapheliyo, ukukhathala kunye ne-migraines.

Ezinye zeempawu ezifihlakeleyo, ezihlala ixesha elide onokuthi ungazihoyi ukuba zibandakanye ukunganyangeki kwe-insulin kunye noxinzelelo lwegazi oluphezulu.

Imithombo yokutya ye-magnesium iquka:

• amazimba
• Amantongomane
• Itshokholethi emnyama
• Amagqabi, imifuno eluhlaza

Ukunqongophala kweVithamini C

Unokuba nokunqongophala kwevithamin C ukuba ufumana ezi mpawu zilandelayo:

• Uxinzelelo
• ukukhathala
• irhashalala
• Ukonakala kwenxeba ukuphola
• i-gingivitis
• ukuhla ukusinda
• Ukucaphuka
• I-Scurvy (ebonakala ngokopha kweentsini kunye nokuvuleka kwamanxeba angaphambili)

Oyena nobangela wescurvy kukungafumani vitamin C ngokwaneleyo. Abantu abasengozini enkulu baquka abo bangamakhoboka otywala necuba, abo bangatyiyo kakuhle, nabo bagula kakhulu ngengqondo. Nabantu abakwi-dialysis basengozini ngenxa yokuba ivithamin C ilahleka ngexesha lenkqubo yonyango.

Unyango ludla ngokubandakanya iidosi eziphezulu eziqhelekileyo zevithamin C. Ukutya ukutya okunevithamin C eninzi kuyanceda. 

Ukunqongophala kweZinc

Unokuba sengozini yokunqongophala kwe-zinc ukuba ufumana ezi mpawu zilandelayo:

• Ukulahlekelwa ngumdla wokutya
• buthathaka amajoni omzimba
• ukulahleka kweenwele
• Urhudo
• Ukuhamba
• ukuphola kancinci kwenxeba
• ukwehla kobunzima obungachazwanga

Utywala, ukungabikho zincsisizathu esibalulekileyo. Abanye oonobangela baquka isifo sezintso esingapheliyo, isifo seswekile, isibindi okanye ipancreas disorders, kunye nesifo se-sickle cell.

Abantu abasemngciphekweni ophezulu baquka abasebenzisa kakubi utywala, abatya imifuno, abantu abaneengxaki zesisu, kunye nabasetyhini abakhulelweyo okanye abancancisayo.

Unyango lokusilela kwe-zinc kubandakanya ukuthatha izongezo ze-zinc. Ukutya okutyebileyo kwi-zinc kunenzuzo ngakumbi. Iimbatyisi ngomnye wemithombo etyebileyo ye-zinc. Imbewu yethanga ikwaqulethe isixa esilungileyo se-zinc.

 Iimpawu eziqhelekileyo zeVithamin kunye neMineral Deficiency

Ukuqhekeka kweenwele kunye nezikhonkwane

Izinto ezahlukeneyo zinokubangela ukuba iinwele kunye nezikhonkwane ziphuke. Enye yezi ukunqongophala kwe-biotinyi Ikwabizwa ngokuba yi-vitamin B7, i-biotin inceda umzimba ukuguqula ukutya kube ngamandla.

Ukunqongophala kwe-Biotin kunqabile kakhulu, kodwa xa kusenzeka, ukuncipha kunye nokuqhekeka kweenwele kunye nezikhonkwane zezinye zeempawu ezicacileyo.

Ezinye iimpawu zokunqongophala kwe-biotin ziquka ukudinwa okungapheliyo, intlungu yemisipha, i-cramping, kunye nokubetha kwezandla kunye neenyawo.

Abasetyhini abakhulelweyo, abatshaya kakhulu okanye abasela utywala, kunye nabantu abaneemeko zokugaya ukutya ezifana ne-leaky gut syndrome kunye nesifo sikaCrohn basengozini enkulu yokuphuhlisa i-biotin.

Ukongezelela, ukusetyenziswa kwexesha elide le-antibiotics kungumngcipheko. Ukutya amaqanda amhlophe aluhlaza nako kunokubangela ukunqongophala kwe-biotin. Kungenxa yokuba amaqanda amhlophe aluhlaza aneprotheni ebizwa ngokuba yi-avidin, ebophelela kwi-biotin kwaye inciphisa ukufunxa kwayo.

Ukutya okutyebileyo kwe-Biotin kubandakanya izikhupha zeqanda, inyama yenyama, intlanzi, inyama, ubisi, amantongomane, imbewu, isipinashi, i-broccoli, i-cauliflower, iitapile, iinkozo kunye neebhanana.

Abantu abadala abaneenwele ezinqabileyo okanye izikhonkwane banokuqwalasela ukuzama isongezelelo esibonelela malunga ne-30 micrograms ye-biotin ngosuku. Kodwa ukutya okutyebileyo kwi-biotin yeyona ndlela ilungileyo.

Iintanda emlonyeni okanye kwiikona zomlomo

Amanxeba angaphakathi najikelele emlonyeni anokubalelwa kukungafumani ngokwaneleyo iivithamini okanye iiminerali ezithile. Izilonda emlonyeni, ezikwabizwa ngokuqhelekileyo njengezilonda zamathambo, zidla ngokuba ngumphumo wokunqongophala kwe-iron okanye iivithamini B.

Uphononongo oluncinci lubonisa ukuba izigulane ezinezilonda emlonyeni ziphindwe kabini ukuba zibe namanqanaba e-iron aphantsi. Kolunye uphononongo oluncinane, malunga ne-28% yezigulane ezinezilonda emlonyeni zine-thiamine (vitamin B1), i-riboflavin (i-vitamin B2) kunye ne-pyridoxine (i-vitamin B6) yokunqongophala.

I-angular cheilitis, imeko ebangela ukuba iikona zomlomo ziqhekeze, ziqhekeke, okanye zophe, zinokubangelwa kukuphuma ngokugqithisileyo okanye ukuphelelwa ngamanzi emzimbeni. Nangona kunjalo, kunokubangelwa kukungangeni ngokwaneleyo kwe-iron kunye neevithamini ze-B, ngakumbi i-riboflavin.

Ukutya okutyebileyo nge-iron kubandakanya inkukhu, inyama, intlanzi, iimbotyi, imifuno enamagqabi amnyama, amandongomane, imbewu, kunye neenkozo.

Imithombo efanelekileyo ye-thiamine, i-riboflavin kunye ne-pyridoxine ibandakanya ukutya okuziinkozo, inkukhu, inyama, intlanzi, amaqanda, imveliso yobisi, inyama yenyama, imifuno, imifuno eluhlaza, imifuno enesitatshi, amandongomane kunye nembewu.

ukopha iintsini

Ngamanye amaxesha indlela yokubrasha erhabaxa inokubangela ukuba iintsini zophe, kodwa isenokuba luphawu lokunqongophala kwevithamin C.

I-Vitamin C idlala indima ebalulekileyo ekuphulukiseni amanxeba, ukugonywa, kwaye ide isebenze njenge-antioxidant, inceda ukukhusela umonakalo weseli.

Umzimba womntu awenzi ivithamin C ngokwawo, nto leyo ethetha ukuba ekuphela kwendlela yokugcina amanqanaba afanelekileyo kukutya. Ukunqongophala kweVithamin C kunqabile kubantu abatya iziqhamo kunye nemifuno ezaneleyo.

Ukufumana ivithamin C encinane kakhulu ekutyeni ixesha elide kunokuzisa iimpawu zokunqongophala, kuquka ukopha kweentsini kunye nokuphuma kwamazinyo.

Ukunqongophala kwe-Vitamin COmnye umphumo onzulu weshingles kumchamo, ocinezela amajoni omzimba, buthathaka izihlunu namathambo, kwaye wenze abantu bazive bediniwe kwaye betyhafile. Ezinye iimpawu zokunqongophala kwevithamin C ziquka ukugruzuka lula, ukuphola kancinci kwenxeba, ulusu olunamaxolo olomileyo nokopha rhoqo ngeempumlo.

Yidla izixa ezaneleyo ze-vitamin C ngokutya ubuncinane i-2 servings yeziqhamo kunye ne-3-4 yemifuno ngosuku ngalunye.

ukungaboni kakuhle ebusuku

Ukutya okungenazondlo ngamanye amaxesha kunokubangela iingxaki zokubona. Ngokomzekelo, ukutya okuphantsi kwevithamin A kunxulunyaniswa nemeko eyaziwa ngokuba kukungaboni ebusuku; oku kunciphisa ukukwazi kwabantu ukubona ekukhanyeni okuphantsi okanye ebumnyameni.

Ngenxa yokuba kufuneka ivithamin A ukuze kuveliswe irhodopsin, ibala elibomvu elikwiretina yamehlo enceda ekuboneni ebusuku.

Ukuba kunganyangwa, ubumfama basebusuku bunokukhula bube yi<em>xerophthalmia, imeko enokonakalisa i<em>cornea ize ekugqibeleni ikhokelele kubumfama.

Olunye uphawu lokuqala lwe-xerophthalmia ngamachokoza eBitot, athe anyuka kancinci, anogwebu, akhula amhlophe avela kwi-conjunctiva okanye kwindawo emhlophe yamehlo. Izihluma zinokususwa ukusa kumlinganiselo othile, kodwa zinokunyamalala ngokupheleleyo xa ukunqongophala kwevithamin A kunyangwa.

Ukunqongophala kweVithamini A kunqabile. Abo barhanela ukuba ivithamin A yabo ayimtyi ngokwaneleyo bafanele batye ukutya okunevithamin A eninzi, njengenyama yamalungu omzimba, iimveliso zobisi, amaqanda, intlanzi, imifuno enamagqabi aluhlaza kunye nemifuno etyheli-orenji.

Ngaphandle kokuba kufunyaniswe intswelo, abantu abaninzi kufuneka bakuphephe ukuthatha izongezo ze-vitamin A. Ngenxa yokuba i-vitamin A ivithamin enyibilikayo ngamafuthaInokuqokelela kwiivenkile zamafutha omzimba kwaye ibe yityhefu xa isetyenziswe ngokugqithisileyo.

Iimpawu ze-vitamin A ziyingozi kakhulu, ukusuka kwisicaphucaphu kunye nentloko ukuya ekucaphukeni kolusu, iintlungu zamalungu kunye namathambo, kwaye kwiimeko ezinzima, isiqaqa okanye ukufa.

I-scaly scalp kunye ne-dandruff

I-seborrheic dermatitis kunye ne-dandruff ziyinxalenye yeqela elifanayo lezifo zesikhumba ezichaphazela iindawo ezivelisa ioli emzimbeni.

Zombini zibangela ukurhawuzelelwa, ulusu olunamaqhakuva. Ngelixa i-dandruff ubukhulu becala ivaleleke kwi-scalp, i-seborrheic dermatitis inokuvela ebusweni, esifubeni, emakhwapheni, nakwi-groin.

Ezi ngxaki zolusu zinokwenzeka kakhulu kwiinyanga ezintathu zokuqala zobomi, ngexesha lokufikisa, kunye nasebudeni bobudala.

Uphononongo lubonisa ukuba zombini iimeko zixhaphake kakhulu. Ukuya kuthi ga kwi-42% yeentsana kunye ne-50% yabantu abadala baya kuphuhlisa i-dandruff okanye i-seborrheic dermatitis ngexesha elithile.

I-Dandruff kunye ne-seborrheic dermatitis inokubangelwa yizinto ezininzi, enye yazo kukutya okungenazondlo. Umzekelo, amanqanaba asezantsi egazi e-zinc, i-niacin (i-vitamin B3), i-riboflavin (i-vitamin B2) kunye ne-pyridoxine (i-vitamin B6) nganye inokudlala indima.

NiacinUkutya okutyebileyo kwi-riboflavin kunye ne-pyridoxine kubandakanya ukutya okuziinkozo, inkukhu, inyama, intlanzi, amaqanda, ubisi, inyama yenyama, iimbotyi, imifuno eluhlaza, imifuno enesitatshi, amandongomane kunye nembewu. Ukutya kwaselwandle, inyama, iimbotyi, ubisi, amandongomane kunye neenkozo ezipheleleyo ziyimithombo efanelekileyo ye-zinc.

Ukulahleka kweenwele

Ukulahleka kweenwele Luphawu oluxhaphake kakhulu. I-50% yamadoda nabasetyhini bakhalaza ngokulahleka kweenwele xa befikelela kwiminyaka engama-50 ubudala. Ukutya okutyebileyo kwezi zondlo zilandelayo kunokunceda ukukhusela okanye ukucotha ukulahleka kweenwele.

Demir: Le minerali idlala indima ekuvelisweni kwe-DNA efumaneka kwiifollicle zeenwele. Ukunqongophala kwentsimbi kunokubangela ukulahleka kweenwele.

zinc: Le minerali ibalulekile kwiprotheyini yeprotheyini kunye nokuhlukana kweeseli, iinkqubo ezimbini eziyimfuneko ekukhuleni kweenwele. Ngoko ke, ukulahleka kweenwele kunokubangelwa ukungabikho kwe-zinc.

I-Linoleic acid (LA) kunye ne-alpha-linolenic acid (ALA): Ezi asidi ziyimfuneko ziyimfuneko ekukhuleni kweenwele.

I-Niacin (i-Vitamin B3): Le vitamin ibalulekile ekugcineni iinwele zisempilweni. I-Alopecia yimeko apho iinwele ziwela ngaphandle kumabala amancinci kwaye luphawu olunokwenzeka lokunqongophala kwe-niacin.

I-Biotin (iVithamin B7): I-Biotin yenye i-vitamin B enokubangela ukulahleka kweenwele xa indlala.

Inyama, intlanzi, amaqanda, iimbotyi, imifuno enamagqabi amnyama, amandongomane, imbewu kunye neenkozo ezipheleleyo ziyimithombo efanelekileyo ye-iron kunye ne-zinc.

Ukutya okutyebileyo kwiniacin kubandakanya inyama, intlanzi, iimveliso zobisi, iinkozo ezipheleleyo, iimbotyi, amandongomane, imbewu kunye nemifuno enamagqabi. Oku kutya kutyebile kwi-biotin, ekwafumaneka kwi-yolks yeqanda kunye nenyama yenyama.

Imifuno enamagqabi, i-nut, i-grains epheleleyo kunye ne-oyile yemifuno zizityebi kwi-LA, ngelixa i-walnuts, i-flaxseeds, imbewu ye-chia kunye neembotyi zesoya zizityebi kwi-ALA.

Ukudumba okubomvu okanye okumhlophe esikhumbeni

Abanye abantu bane keratosis pilaris, imeko ebangela ukuba kuvele amaqhuma ezidleleni, ezingalweni, emathangeni okanye ezimpundu. I-Keratosis pilaris idla ngokuvela ebuntwaneni kwaye iyanyamalala ngokwemvelo xa umntu emdala.

Isizathu sala maqhuma amancinci asikaqondwa ngokupheleleyo, kodwa sinokuvela xa i-keratin eninzi kakhulu iveliswa kwiifollicle zeenwele. Oku kudala amaqhuma aphakanyisiweyo esikhumbeni anokuthi abonakale ebomvu okanye amhlophe.

I-Keratosis pilaris inokuba nenxalenye yemfuza, ngoko ke ukuba umntu unayo kwilungu lentsapho, loo mntu kunokwenzeka ukuba abe nayo. Nangona kunjalo, kuye kwaphawulwa nakubantu abanamazinga aphantsi evithamini A kunye noC.

Ngoko ke, ukongeza kunyango lwemveli kunye nama-creams medicated, abantu abanale meko kufuneka bongeze ukutya okucebile kwiivithamini A kunye no-C ekudleni kwabo. Ezi ziquka inyama, ubisi, amaqanda, intlanzi, imifuno enamagqabi aluhlaza, imifuno etyheli-orenji kunye neziqhamo.

imilenze engapheliyo syndrome

Ikwabizwa ngokuba sisifo sikaWillis-Ekbom isifo semilenze esingaphumliyo (RLS)yimeko ye-nervous eyenza ukuva okungathandekiyo kunye nokungahambi kakuhle emilenzeni, kunye nomnqweno ongenakunqandwa wokuwahambisa.

NgokweNational Institute of Neurological Disorders and Stroke, abasetyhini banethuba eliphindwe kabini lokuhlangabezana nale meko. Kubantu abaninzi, umnqweno wokufuduka uqina xa uhleli okanye uzama ukulala.

Oyena nobangela weRLS awuqondwa ngokupheleleyo. Noko ke, kubonakala kukho unxibelelwano phakathi kweempawu ze-RLS kunye namanqanaba e-iron egazini lomntu.

Ngokomzekelo, olunye uphononongo lunxulumanisa iivenkile ze-iron yegazi ezisezantsi nokwanda kobuzaza beempawu zeRLS. Uphononongo oluninzi luphawula ukuba iimpawu zihlala zenzeka ngexesha lokukhulelwa, ixesha apho amanqanaba e-iron abasetyhini ehla.

Ukongezwa nge-iron kunceda ukunciphisa iimpawu ze-RLS, ngakumbi kubantu abane-iron yokunqongophala. Nangona kunjalo, iziphumo zokuncedisa zinokwahluka kumntu nomntu.

Ukwandisa ukutya okutyebileyo kwesinyithi njengenyama, inkukhu, intlanzi, i-legumes, amaqabunga amnyama amaqabunga, amantongomane, imbewu kunye neengqolowa ezipheleleyo nazo zinokuba luncedo, njengoko i-iron ephezulu ibonakaliswe ukunciphisa iimpawu.

Ukudibanisa oku kutya kune-iron kunye neziqhamo ezinevithamini C kunye nemifuno kunokuba luncedo ngakumbi kuba zinceda ukwandisa ukufunxa kwe-iron.

Kodwa kuyafaneleka ukuba uqaphele ukuba ukuxhaswa okungadingekile kunokwenza umonakalo omkhulu kwaye kunciphise ukufunxa kwezinye izondlo. Amanqanaba e-iron aphezulu kakhulu anokubulala kwezinye iimeko, ngoko kungcono ukuba uhlale ubonisana nengcali yezempilo phambi kokuba uthathe izongezo.

Ngubani oseMngciphekweni wokunqongophala kweSondlo?

Oku kulandelayo ngamaqela abantu abanokuba semngciphekweni omkhulu wokunqongophala kwezondlo:

• Iintsana ezincanciswa ibele kuphela
• abafikisayo
• Abantu abanebala elimnyama
• Abasetyhini abangaphambi kokuya esikhathini
• abafazi abakhulelweyo
• abadala abadala
• abantu abangamakhoboka otywala
• Abantu abakukutya okunemiqathango (okufana ne-vegan okanye ukutya okungenagluten)
• abantu abangamakhoboka okutshaya
• abantu abatyebe kakhulu
• Izigulane eziye zenziwa utyando lwe-bariatric
• Abantu abanezifo zesisu ezivuthayo
• Izigulana eziye zenziwa idialysis yezintso
• Abantu abathatha i-antibiotics, i-anticoagulants, i-anticonvulsants, i-diuretics, phakathi kwabanye

Ngenxa yoko;

Phantse nakuphi na ukunqongophala kwevithamini kunye neeminerali kunokwenzeka, kodwa ezi zidweliswe ngasentla zezona ziqhelekileyo. Abantwana, abasetyhini abancinci, abantu abadala, kunye nabatya imifuno bangabona basemngciphekweni omkhulu wokusilela okwahlukeneyo.

Eyona ndlela ingcono yokuthintela ukunqongophala kukutya ukutya okunesondlo okunesondlo esinesondlo esiquka ukutya okuxineneyo (zombini izityalo nezilwanyana).

Kunokuba yimfuneko ukubhenela kwizongezo kuphela xa kungenakwenzeka ukufumana okwaneleyo kweso sondlo.