Yini Ebangela Ukushoda Kwevithamini Okujwayelekile Namaminerali, Ziyini Izimpawu?

Imisoco eminingi ibalulekile empilweni enhle. Kungenzeka ukuthola iningi lazo ekudleni okunomsoco, okusekelwe kumsoco weqiniso.

Nokho, ekudleni okujwayelekile kwesimanje eziningi ezibalulekile ukuntuleka kwamavithamini namaminerali iqukethe. esihlokweni "izimpawu zokushoda kwamavithamini namaminerali emzimbeni", "izifo ezibangelwa ukuntuleka kwamavithamini namaminerali" gibi "ukuntula okujwayelekile kwamavithamini namaminerali"Ikhuluma ngokuthi iyini.

Kuyini Ukuntula Izakhi?

Imizimba yethu idinga amavithamini namaminerali athile ukuze isebenze kahle futhi ivimbele izifo. Lawa mavithamini namaminerali abizwa ngokuthi ama-micronutrients.

Ukushoda kwezakhi zomzimba kwenzeka lapho umzimba ungakwazi ukuthola noma ukumunca inani elidingekayo lesakhithi esithile. Uma lokhu kuthatha isikhathi eside, kungaholela ezingozini.

Ama-micronutrients awakwazi ukukhiqizwa ngumzimba. Lezi kumele zitholwe ngokudla. 

Kuyini Ukushoda Kwevithamini Amaminerali?

Ukushoda kwe-ayoni

I-ayoni iyimaminerali ebalulekile. Ibopha ne-hemoglobin futhi iyisici esiyinhloko samangqamuzana abomvu egazi, ahambisa umoya-mpilo kumaseli. Kunezinhlobo ezimbili ze-ayoni yokudla:

insimbi ye-heme: Lolu hlobo lwensimbi lumunca kahle kakhulu. Itholakala kuphela ekudleni kwezilwane futhi iphezulu kakhulu enyameni ebomvu.

Insimbi engeyona i-heme: Lolu hlobo lwensimbi luvame kakhulu futhi lutholakala kukho kokubili ukudla kwezilwane nezitshalo. I-Heme ayimuncwa kalula njengensimbi.

ukuntula insimbiingenye yezinkinga ezivame kakhulu zokushoda kwezakhamzimba, ezithinta abantu abangaphezu kwama-25% emhlabeni. Ezinganeni zasenkulisa, lesi sibalo sikhuphukela ku-47%. Uma benganikezwa ukudla okunothe nge-iron noma okune-iron, kungenzeka baphathwe ukuntula i-ayoni.

Kufika ku-30% abesifazane abasesikhathini bangase babe nokushoda ngenxa yokulahlekelwa igazi nyanga zonke. Kuze kufike ku-42% wabesifazane abasha, abakhulelwe bangase babe ne-iron. Ngaphezu kwalokho, abadla imifino basengozini yokuntuleka. Umphumela ovame kakhulu wokuntuleka kwe-iron i-anemia. 

Izimpawu zokuntuleka kwe-iron ngokuvamile ukukhathala, ubuthakathaka, amasosha omzimba abuthakathaka kanye nokusebenza kabi kobuchopho. Imithombo yokudla engcono kakhulu ye-heme iron yile:

• Inyama ebomvu: 85g yenkomo egayiwe ihlinzeka cishe ngama-30% e-RDI.
• Inyama yesitho: Ucezu olulodwa lwesibindi (81 g) luhlinzeka ngaphezu kwama-50% e-RDI.
• Amagobolondo afana nokhwathu, imbaza: 85 g oyster aphekiwe ahlinzeka cishe ngama-50% e-RDI.
• Amasardine asethinini: Ithini elilodwa (106 g) lihlinzeka ngama-34% e-RDI.

Imithombo yokudla engcono kakhulu ye-non-heme iron yile:

• Ubhontshisi wezinso: Uhhafu wenkomishi kabhontshisi wezinso ophekiwe (85 g) uhlinzeka ngama-33% e-RDI.
• Imbewu efana nethanga, isesame kanye nembewu yethanga: 28 g wembewu yethanga eligazingiwe inikeza u-11% we-RDI.
• I-Brokholi, i-kale nesipinashi: amagremu angu-28 e-kale ahlinzeka ngo-5.5% we-RDI.

Nokho, ungasebenzisi izithasiselo zensimbi ngaphandle uma uzidinga ngempela. Insimbi eningi ingaba yingozi. Ngaphezu kwalokho, I-vitamin C Kungase kwenyuse ukumuncwa kwensimbi.

Ukuntula Iodine

Iodine iyiminerali edingekayo ekusebenzeni okujwayelekile kwegilo kanye nokukhiqizwa kwamahomoni egilo. Ama-hormone egilo ahilelekile ezinqubweni eziningi zomzimba, njengokukhula, ukukhula kobuchopho, nokugcinwa kwamathambo. Iphinde ilawule izinga le-metabolic.

Ukuntuleka kwe-iodine Ingenye yezinto ezivame kakhulu ukushoda kokudla okunempilo emhlabeni. Kuthinta cishe ingxenye yesithathu yabantu bomhlaba. Uphawu oluvame kakhulu lokuntuleka kwe-iodine indlala yegilo ekhulisiwe, eyaziwa nangokuthi i-goiter. Kungase futhi kubangele ukushaya kwenhliziyo okukhuphukayo, ukuphefumula, nokuzuza kwesisindo.

Ukuntuleka okukhulu kwe-iodine kungabangela imiphumela emibi kakhulu, ikakhulukazi ezinganeni. Lokhu kubandakanya ukukhubazeka kwengqondo kanye nokungalungi kwentuthuko. Kunemithombo eminingana yokudla okuhle kwe-iodine:

• Moss
• Pisces
• imikhiqizo yobisi
• iqanda

Iodine itholakala kakhulu enhlabathini nasolwandle, ngakho-ke uma inhlabathi ine-iodine encane, ukudla okutshalwe kuyo nakho kuzoba ne-iodine encane. Amanye amazwe azama ukuthola ikhambi lokuntuleka kwe-iodine ngokufaka iodine kusawoti ukuze kuncishiswe ubunzima benkinga.

Ukuntuleka kwe-Vitamin D

I-Vitamin D iyivithamini encibilikayo ngamafutha esebenza njengehomoni ye-steroid emzimbeni. Ihamba emgudwini wegazi iye kumaseli futhi iwatshele ukuthi avule futhi avale ufuzo. Cishe wonke amangqamuzana asemzimbeni anesamukeli sikavithamini D.

I-Vitamin D ikhiqizwa nge-cholesterol esikhumbeni lapho ibekwe elangeni. Abantu abahlala kude nenkabazwe banamathuba amaningi okuthi bashodelwe ngenxa yokuthi abashisi kakhulu elangeni.

Ukuntuleka kwe-Vitamin D Abantu abadala abane-arthritis ye-rheumatoid bangase babe nengozi eyengeziwe yobuthakathaka bemisipha, ukulahlekelwa amathambo, nokuphuka. Ezinganeni, kungabangela ukukhubazeka kokukhula kanye namathambo athambile (rickets).

Futhi, ukuntuleka kwevithamini D kungaholela ekwehleni kokusebenza kwamasosha omzimba kanye nengozi eyengeziwe yomdlavuza. Ngeshwa, ukudla okumbalwa kakhulu okuqukethe amanani abalulekile ale vithamini. Imithombo yokudla engcono kakhulu ye-vitamin D yilezi:

• Amafutha esibindi se-cod: Isipuni esisodwa siqukethe u-227% we-RDI.
• Izinhlanzi ezinamafutha njenge-salmon, i-mackerel, i-sardine noma i-trout: I-85-g yokuphakelwa kwe-salmon ephekiwe iqukethe u-75% we-RDI.
• Iqanda leqanda: Isikhupha seqanda esisodwa esikhulu siqukethe u-7% we-RDI.

Abantu abangenalo i-vitamin D ngempela kufanele bathathe isithasiselo noma bakhulise isikhathi sabo sokuchayeka elangeni. Kunzima kakhulu ukuthola okwanele ngokudla kuphela.

Ukuntuleka kwe-Vitamin B12

I-Vitamin B12, eyaziwa nangokuthi i-cobalamin, iyivithamini encibilikayo emanzini. Kuyadingeka ekwakhekeni kwegazi, kanye nokusebenza kobuchopho nezinzwa.

Wonke amangqamuzana emzimbeni adinga i-B12 ukuze asebenze ngendlela evamile, kodwa umzimba awukwazi ukuyikhiqiza. Ngakho-ke, kufanele sikuthole ekudleni noma ezithasiselweni.

I-Vitamin B12 ivame ukutholakala ekudleni kwezilwane. Ngakho-ke, abantu abangayidli imikhiqizo yezilwane basengozini enkulu yokuntuleka. Ucwaningo lubonisa ukuthi abantu abadla imifino kanye nemifino Ukushoda kwe-Vitamin B12 kwabonakala kungenzeka kakhulu. Ezinye izinombolo zinokufinyelela ku-80-90%.

Bangaphezu kuka-20% abantu asebekhulile abangase baswele uvithamini B12 ngoba ukumuncwa kuncipha ngokuya ngeminyaka. Abanye abantu abanalo le phrotheni ngakho-ke bangadinga imijovo ye-B12 noma izithasiselo zomthamo omkhulu.

Uphawu oluvamile lokuntuleka kwevithamini B12 i-megaloblastic anemia, ukuphazamiseka kwegazi okwenza amangqamuzana abomvu egazi akhule.

Ezinye izimpawu zihlanganisa ukukhubazeka kobuchopho kanye namazinga aphezulu e-homocysteine ​​​​, okuyinto engcupheni yezifo ezihlukahlukene. Imithombo yokudla ye-vitamin B12 ihlanganisa:

• Amagobolondo, ikakhulukazi ama-oyster
• Okungaxhunyiwe ku-inthanethi
• inyama ebomvu
• iqanda
• Imikhiqizo yobisi

Inani elikhulu le-B12 alibhekwa njengeliyingozi ngoba livame ukumuncwa futhi amanani adlulele akhishwa emchameni.

Ukushoda kweCalcium

calciumiyadingeka kuseli ngalinye. Iqinisa amathambo namazinyo, ikakhulukazi ngezikhathi zokukhula ngokushesha. Kubaluleke kakhulu futhi ekugcineni amathambo. Futhi, i-calcium isebenza njenge-molecule ekhombisayo kuwo wonke umzimba. Ngaphandle kwawo, inhliziyo, imisipha, nezinzwa azikwazi ukusebenza.

Ukugcwala kwe-calcium egazini kulawulwa ngokuqinile futhi noma yikuphi okweqile kugcinwa emathanjeni. Uma kukhona ukuntuleka kwe-calcium ekudleni, i-calcium ikhishwa emathanjeni. Ngakho-ke, uphawu oluvame kakhulu lokuntuleka kwe-calcium i-osteoporosis, ebonakala ngamathambo athambile futhi antekenteke.

Izimpawu zokuntuleka kwe-calcium eningi ekudleni zihlanganisa amathambo athambile (rickets) ezinganeni kanye ne-osteoporosis, ikakhulukazi kubantu asebekhulile. Imithombo yokudla ye-calcium ihlanganisa:

• Pisces
• Imikhiqizo yobisi
• Imifino eluhlaza emnyama njenge-kale, isipinashi, ne-broccoli

Ukusebenza nokuphepha kwezithako ze-calcium kube yimpikiswano muva nje. Ezinye izifundo zithole ingozi eyengeziwe yesifo senhliziyo kubantu abathatha izithasiselo ze-calcium, kodwa ezinye izifundo azitholanga miphumela.

Nakuba kungcono kakhulu ukuthola i-calcium ekudleni kunezithako zokudla, izithako ze-calcium zibonakala zinenzuzo kubantu abangatholi okwanele ekudleni kwabo.

Ukuntuleka kwe-Vitamin A

I-Vitamin A iyivithamini encibilikayo ngamafutha. Kuyasiza ukwakha nokugcina isikhumba esinempilo, amazinyo, amathambo kanye nolwelwesi lwamaseli. Iphinde ikhiqize izingulube zamehlo ezidingekayo ukuze ubone. Kunezinhlobo ezimbili ezahlukene zezakhi zikavithamini A:

• I-Vitamin A Eyakhiwe ngaphambilini: Lolu hlobo lukavithamini A lutholakala emikhiqizweni yezilwane njengenyama, inhlanzi, izinkukhu, nobisi.
• I-Provitamin A: Lolu hlobo lukavithamini A lutholakala ekudleni okusekelwe ezitshalweni njengezithelo nemifino. 

Ukushoda kwe-Vitamin A kungabangela kokubili ukulimala kwamehlo kwesikhashana noma unomphela ngisho nobumpumputhe. Eqinisweni, ukuntuleka kukavithamini A kuyimbangela ehamba phambili yobumpumputhe emhlabeni.

Ukushoda kwe-Vitamin A kungacindezela ukusebenza kwamasosha omzimba futhi kwandise ukufa, ikakhulukazi ezinganeni nakwabesifazane abancancisayo.

Imithombo yokudla ye-vitamin A eyenziwe ngaphambilini ihlanganisa:

• Okuvaliwe: I-60 g yesibindi senyama yenkomo ihlinzeka ngaphezu kuka-800% we-RDI.
• Amafutha esibindi sezinhlanzi: Isipuni esisodwa siqukethe cishe u-500% we-RDI.

Imithombo yokudla ye-beta carotene (pro-vitamin A) ihlanganisa:

• Ubhatata: Ubhatata omaphakathi (170 g) uqukethe u-150% we-RDI.
• Isaqathe : Ikarothi eyodwa enkulu ihlinzeka ngama-75% e-RDI.
• Imifino enamaqabunga aluhlaza ngokumnyama: Amagremu angu-28 esipinashi esisha ahlinzeka ngo-18% we-RDI.

Nakuba kubaluleke kakhulu ukudla amanani anele kavithamini A, akunconywa ukudla inani elikhulu likavithamini A owenziwe ngaphambili, ngoba angabangela ubuthi.

Lokhu akulona iqiniso ku-vitamin A, njenge-beta-carotene. Ukudla okuphezulu kungabangela isikhumba ukuba sibe orange kancane kodwa akuyona ingozi.

Ukuntuleka kweMagnesium

I-Magnesium iyimaminerali ebalulekile emzimbeni. Kuyadingeka ekwakhiweni kwamathambo nezinyo futhi kuhlanganisa ukusabela kwama-enzyme angaphezu kuka-300.

Ukushoda kweMagnesiumAmazinga aphansi egazi ahlotshaniswa nezifo ezihlukahlukene, kuhlanganise nesifo sikashukela sohlobo 2, i-metabolic syndrome, isifo senhliziyo, kanye ne-osteoporosis.

Amazinga aphansi e-magnesium avame kakhulu ezigulini ezilaliswe esibhedlela. Ezinye izifundo zithole ukuthi i-9-65% yazo ihlushwa ukushoda kwe-magnesium.

Lokhu kungase kubangelwe ukugula, ukusetshenziswa kwemithi, ukwehla kokugayeka kokudla ukudla, noma ukungatholi i-magnesium eyanele. Izimpawu eziyinhloko zokuntuleka okukhulu kwe-magnesium zihlanganisa isigqi senhliziyo esingavamile, amajaqamba emisipha, isifo semilenze engaphumuli, ukukhathala kanye nemigraines.

Ezinye zezimpawu ezicashile, zesikhathi eside ongase ungazinaki zihlanganisa ukumelana ne-insulin nomfutho wegazi ophakeme.

Imithombo yokudla ye-magnesium ihlanganisa:

• okusanhlamvu okuphelele
• Amantongomane
• Ushokoledi omnyama
• Imifino enamahlamvu, eluhlaza

Ukuntuleka kwe-Vitamin C

Ungase ube nokuntuleka kwevithamini C uma uhlangabezana nalezi zimpawu ezilandelayo:

• Ukucindezeleka
• ukukhathala
• ukuqubuka
• Ukuphulukiswa kwesilonda okukhubazekile
• i-gingivitis
• ukulahlekelwa isisindo
• Ukucasuka
• I-Scurvy (ebonakala ngezinsini ezophayo kanye nokuvuleka kwamanxeba aselapheka ngaphambilini)

Imbangela eyinhloko ye-scurvy ukungatholi ngokwanele uvithamini C. Abantu abasengcupheni enkulu bahlanganisa labo abayimilutha yotshwala nogwayi, abangadli kahle, nalabo abagula ngengqondo. Ngisho nabantu abaku-dialysis basengozini ngoba uvithamini C ulahlekile ngesikhathi sokwelashwa.

Ukwelashwa ngokuvamile kuhlanganisa imithamo ephezulu kavithamini C. Ukudla ukudla okunothe ngovithamini C kuyasiza. 

Ukuntuleka kweZinc

Ungaba sengozini yokushoda kwe-zinc uma uhlangabezana nalezi zimpawu ezilandelayo:

• Ukulahlekelwa ukudla
• amasosha omzimba abuthakathaka
• ukulahlekelwa izinwele
• Uhudo
• Imikhuba emibi
• ukuphola kancane kwesilonda
• ukwehla kwesisindo esingaqondakali

Ukudakwa, ukuntuleka kwe-zinckuyisizathu esibalulekile. Ezinye izimbangela zihlanganisa isifo sezinso esingalapheki, isifo sikashukela, ukuphazamiseka kwesibindi noma amanyikwe, nesifo se-sickle cell.

Abantu abasengozini enkulu bahlanganisa abasebenzisa kabi utshwala, abadla imifino, abantu abanezinkinga zesisu, kanye nabesifazane abakhulelwe noma abancelisa ibele.

Ukwelashwa kokuntuleka kwe-zinc kufaka phakathi ukuthatha izithako ze-zinc. Ukudla ukudla okunothe nge-zinc kunenzuzo enkulu. I-oyster ingenye yemithombo ecebile kakhulu ye-zinc. Imbewu yethanga nayo iqukethe inani elihle le-zinc.

 Izimpawu Ezivamile Zokuntuleka Kwevithamini Namaminerali

Ukuphuka kwezinwele nezinzipho

Izici ezihlukahlukene zingabangela izinwele nezinzipho ukuba ziphuke. Enye yalezi ukuntuleka kwe-biotinkuyinto Eyaziwa nangokuthi uvithamini B7, i-biotin isiza umzimba ukuguqula ukudla kube amandla.

Ukushoda kwe-Biotin kuyivelakancane kakhulu, kodwa uma kwenzeka, ukuncipha nokuphuka kwezinwele nezinzipho kungezinye zezimpawu ezisobala kakhulu.

Ezinye izimpawu zokuntuleka kwe-biotin zihlanganisa ukukhathala okungapheli, ubuhlungu bemisipha, ukuminya, nokugedla ezandleni nasezinyaweni.

Abesifazane abakhulelwe, ababhemayo kakhulu noma abaphuzayo, kanye nabantu abanezimo zokugaya ezifana ne-leaky gut syndrome nesifo sika-Crohn basengozini enkulu yokuba nokuntuleka kwe-biotin.

Ngaphezu kwalokho, ukusetshenziswa isikhathi eside kwama-antibiotic kuyisici esiyingozi. Ukudla amaqanda amhlophe aluhlaza nakho kungabangela ukuntuleka kwe-biotin. Lokhu kungenxa yokuthi amaqanda amhlophe aluhlaza aqukethe iphrotheni ebizwa ngokuthi i-avidin, ebopha ku-biotin futhi inciphise ukumuncwa kwayo.

Ukudla okunothe nge-biotin kuhlanganisa izikhupha zamaqanda, inyama yezitho zomzimba, inhlanzi, inyama, ubisi, amantongomane, imbewu, isipinashi, i-broccoli, ukholifulawa, ubhatata, okusanhlamvu nobhanana.

Abantu abadala abanezinwele eziphukayo noma izinzipho bangase bacabangele ukuzama isithasiselo esinikeza cishe ama-microgram angu-30 we-biotin ngosuku. Kodwa ukudla okucebile ku-biotin kuyindlela engcono kakhulu.

Imifantu emlonyeni noma emakhoneni omlomo

Izilonda emlonyeni naseduze ngokwengxenye zingabangelwa ukungatholi amavithamini athile noma amaminerali athile. Izilonda zomlomo, ezivame ukubizwa ngokuthi izilonda zamathambo, ngokuvamile ziwumphumela wokuntuleka kwe-iron noma amavithamini B.

Ucwaningo oluncane lubonisa ukuthi iziguli ezinezilonda emlonyeni zinamathuba aphindwe kabili okuba namazinga ensimbi aphansi. Kolunye ucwaningo oluncane, cishe u-28% weziguli ezinezilonda emlonyeni zazinokuntuleka kwe-thiamine (vitamin B1), i-riboflavin (uvithamini B2) kanye ne-pyridoxine (uvithamini B6).

I-angular cheilitis, isimo esibangela ukuba amakhona omlomo aqhekeze, ahlukane, noma ophe, singabangelwa uketshezi oluningi noma ukuphelelwa amanzi emzimbeni. Kodwa-ke, kungase kubangelwe ukungadli ngokwanele kwamavithamini okusansimbi no-B, ikakhulukazi i-riboflavin.

Ukudla okunothe nge-ayoni kuhlanganisa izinkukhu, inyama, inhlanzi, okusanhlamvu okusanhlamvu, imifino enamahlamvu amnyama, amantongomane, imbewu kanye nezinhlamvu.

Imithombo emihle ye-thiamine, i-riboflavin ne-pyridoxine ihlanganisa okusanhlamvu, izinkukhu, inyama, inhlanzi, amaqanda, ubisi, inyama yezitho zomzimba, imidumba, imifino eluhlaza, imifino enesitashi, amantongomane nembewu.

ukopha izinsini

Ngezinye izikhathi indlela yokuxubha enzima ingabangela ukuthi izinsini zophe, kodwa futhi ingaba inkomba yokuntuleka kukavithamini C.

I-Vitamin C idlala indima ebalulekile ekwelapheni kwesilonda, ukuzivikela komzimba, ngisho nokusebenza njenge-antioxidant, esiza ukuvimbela ukulimala kwamangqamuzana.

Umzimba womuntu awuwenzi uvithamini C wodwa, okusho ukuthi ukuphela kwendlela yokugcina amazinga anele wukudla. Ukuntuleka kwe-Vitamin C akuvamile kubantu abadla izithelo nemifino eyanele.

Ukuthola uvithamini C omncane kakhulu isikhathi eside kungaletha izimpawu zokuntula, okuhlanganisa ukopha kwezinsini ngisho nokuphuma kwamazinyo.

Ukushoda kwe-Vitamin COmunye umphumela ongathi sína we-shingles ukuchama, okucindezela amasosha omzimba, kwenza imisipha namathambo buthaka, futhi kwenza abantu bazizwe bekhathele futhi bekhathele. Ezinye izimpawu zokuntula uvithamini C zihlanganisa imihuzuko kalula, ukuphola kwenxeba kancane, isikhumba esinoqweqwe esomile kanye nokopha njalo ngamakhala.

Yidla amanani anele kavithamini C ngokudla okungenani ama-servings angu-2 esithelo kanye nemifino emi-3-4 ngosuku.

ukungaboni kahle ebusuku

Ukudla okungenamsoco kwesinye isikhathi kungabangela izinkinga zokubona. Isibonelo, ukudla okuncane kwevithamini A kuhlotshaniswa nesifo esaziwa ngokuthi ukungaboni ebusuku; lokhu kunciphisa ikhono labantu lokubona ekukhanyeni okuphansi noma ebumnyameni.

Ngoba uvithamini A uyadingeka ukuze kukhiqizwe i-rhodopsin, i-pigment ekuyi-retina yamehlo esiza ukubona ebusuku.

Uma kungelashwa, ukungaboni ebusuku kungadlulela ku-xerophthalmia, isimo esingalimaza i-cornea futhi ekugcineni siholele ebumpumputhe.

Olunye uphawu lokuqala lwe-xerophthalmia amachashaza e-Bitot, akhule kancane, anamagwebu, amhlophe avela ku-conjunctiva noma engxenyeni yamehlo emhlophe. Izimila zingasuswa ngokwezinga elithile, kodwa zingase zinyamalale ngokuphelele lapho ukuntuleka kukavithamini A kwelashwa.

Ukuntuleka kwe-Vitamin A kuyivelakancane. Labo abasola ukuthi ukudla kwabo uvithamini A akwanele kufanele badle ukudla okunothe ngovithamini A, njengenyama yesitho somzimba, imikhiqizo yobisi, amaqanda, inhlanzi, imifino enamahlamvu eluhlaza ngokumnyama nemifino ephuzi-wolintshi.

Ngaphandle kwalapho kutholwe ukuntula, abantu abaningi kufanele bakugweme ukuthatha izithasiselo zikavithamini A. Ngoba i-vitamin A ivithamini encibilika ngamafuthaUma idliwe ngokweqile, inganqwabelana ezitolo zamafutha emzimbeni futhi ibe nobuthi.

Izimpawu zobuthi bevithamini A zingaba zimbi kakhulu, kusukela ekucanuzeleni nasekuphathweni ikhanda kuya ekucasukeni kwesikhumba, ubuhlungu bamalunga namathambo, futhi ezimeni ezinzima, ukukoma noma ukufa.

I-scaly scalp kanye ne-dandruff

I-seborrheic dermatitis kanye ne-dandruff iyingxenye yeqembu elifanayo lezifo zesikhumba ezithinta izindawo ezikhiqiza amafutha omzimba.

Zombili zibangela ukulunywa, isikhumba esiqubukayo. Nakuba inkwethu ngokuvamile ivalelwe esikhunjeni sekhanda, i-seborrheic dermatitis ingavela nasebusweni, phezulu esifubeni, emakhwapheni, nasezinqeni.

Amathuba alokhu kuphazamiseka kwesikhumba aphezulu kakhulu phakathi nezinyanga ezintathu zokuqala zokuphila, phakathi nenkathi yobusha, naphakathi kwabantu abadala.

Ucwaningo lubonisa ukuthi zombili izimo zivame kakhulu. Izingane ezifika ku-42% kanye no-50% wabantu abadala zizoba ne-dandruff noma i-seborrheic dermatitis ngesikhathi esithile.

I-Dandruff ne-seborrheic dermatitis ingabangelwa izici eziningi, enye yazo ukudla okungenamsoco. Isibonelo, amazinga aphansi egazi e-zinc, i-niacin (uvithamini B3), i-riboflavin (uvithamini B2) kanye ne-pyridoxine (uvithamini B6) ngayinye ingadlala indima.

NiacinUkudla okunothe nge-riboflavin ne-pyridoxine kuhlanganisa okusanhlamvu, izinkukhu, inyama, inhlanzi, amaqanda, ubisi, inyama yezitho zomzimba, imidumba, imifino eluhlaza, imifino enesitashi, amantongomane nembewu. Ukudla kwasolwandle, inyama, okusanhlamvu, ubisi, amantongomane kanye nezinhlamvu eziphelele ziyimithombo emihle ye-zinc.

Ukuqothuka kwezinwele

Ukuqothuka kwezinwele Kuwuphawu oluvame kakhulu. U-50% wabesilisa nabesifazane bakhala ngokuqothuka kwezinwele uma sebeneminyaka engu-50. Ukudla okunothe ngemisoco elandelayo kungasiza ekuvimbeleni noma kubambezele ukuqothuka kwezinwele.

Demir: Le mineral idlala indima ekukhiqizweni kwe-DNA etholakala ezinhlamvini zezinwele. Ukushoda kwe-ayoni kungadala ukuqothuka kwezinwele.

zinc: Le mineral ibalulekile ekuhlanganiseni amaprotheni kanye nokuhlukaniswa kwamaseli, izinqubo ezimbili ezidingekayo ekukhuleni kwezinwele. Ngakho-ke, ukulahlekelwa izinwele kungabangelwa ukuntuleka kwe-zinc.

I-Linoleic acid (LA) ne-alpha-linolenic acid (ALA): Lawa ma-acids abalulekile abalulekile ekukhuleni kwezinwele.

I-Niacin (i-Vitamin B3): Le vithamini ibalulekile ekugcineni izinwele ziphilile. I-Alopecia yisimo lapho izinwele ziwela khona zibe iziqephu ezincane futhi kuwuphawu olungenzeka lokuntuleka kwe-niacin.

I-Biotin (i-Vitamin B7): I-Biotin ingenye ivithamini B engabangela ukulahlekelwa izinwele uma ishoda.

Inyama, inhlanzi, amaqanda, imidumba, imifino enamahlamvu amnyama, amantongomane, imbewu kanye nezinhlamvu eziphelele ziyimithombo emihle yensimbi ne-zinc.

Ukudla okunothe nge-niacin kubandakanya inyama, inhlanzi, imikhiqizo yobisi, okusanhlamvu, okusanhlamvu, amantongomane, imbewu kanye nemifino enamaqabunga. Lokhu kudla kucebile futhi nge-biotin, etholakala nakumaqanda amaqanda nasezinyameni zesitho.

Imifino enamahlamvu, amantongomane, okusanhlamvu okuphelele namafutha emifino kucebile ku-LA, kuyilapho ama-walnuts, ama-flaxseeds, imbewu ye-chia kanye nobhontshisi wesoya kunothe nge-ALA.

Ukuvuvukala okubomvu noma okumhlophe esikhumbeni

Abanye abantu bane-keratosis pilaris, isimo esibangela ukuba kuvele amaqhubu ezihlathini, ezingalweni, emathangeni noma ezinqeni. I-Keratosis pilaris ngokuvamile ivela ebuntwaneni futhi inyamalala ngokwemvelo lapho umuntu esemdala.

Isizathu salezi ziqhumane ezincane ayikaqondwa ngokugcwele, kodwa zingenzeka uma i-keratin eningi ikhiqizwa ezinhlakeni zezinwele. Lokhu kudala amaqhuqhuva aphakanyisiwe esikhumbeni angase abonakale ebomvu noma emhlophe.

I-Keratosis pilaris ingase ibe nengxenye yofuzo, ngakho-ke uma umuntu enayo elungwini lomndeni, lowo muntu maningi amathuba okuba abe nayo. Nokho, kuye kwaphawulwa nakubantu abanamazinga aphansi amavithamini A no-C.

Ngakho-ke, ngaphezu kokwelashwa kwendabuko ngamakhilimu anemithi, abantu abanalesi simo kufanele bengeze ukudla okunothe ngamavithamini A no-C ekudleni kwabo. Lokhu kuhlanganisa inyama, ubisi, amaqanda, inhlanzi, imifino enamahlamvu aluhlaza okumnyama, imifino ephuzi-wolintshi nezithelo.

i-restless legs syndrome

Eyaziwa nangokuthi isifo sika-Willis-Ekbom i-restless legs syndrome (RLS)kuyisimo sezinzwa esibangela ukuzwa okungajabulisi nokungakhululeki emilenzeni, kanye nesifiso esingenakuvinjelwa sokuyihambisa.

Ngokusho kweNational Institute of Neurological Disorders and Stroke, abesifazane banamathuba aphindwe kabili okuba nalesi simo. Kubantu abaningi, isifiso sokunyakaza siyakhula lapho behlezi noma bezama ukulala.

Izimbangela eziqondile ze-RLS aziqondakali ngokugcwele. Nokho, kubonakala kunokuhlobana phakathi kwezimpawu ze-RLS namazinga okusansimbi egazini lomuntu.

Ngokwesibonelo, okunye ukuhlola kuhlobanisa izitolo ze-iron egazini eziphansi nokuqina kwezimpawu ze-RLS. Ucwaningo oluningi luphawula ukuthi izimpawu zivame ukwenzeka ngesikhathi sokukhulelwa, isikhathi lapho amazinga okusansimbi kwabesifazane ehla khona.

Ukwengeza ngensimbi kusiza ekwehliseni izimpawu ze-RLS, ikakhulukazi kubantu abanesifo sokuntula insimbi. Kodwa-ke, imiphumela yokwengeza ingahluka kumuntu nomuntu.

Ukwandisa ukudla okunothe ngensimbi njengenyama, izinkukhu, inhlanzi, imidumba, imifino enamahlamvu amnyama, amantongomane, imbewu, nokusanhlamvu kungase kube usizo, njengoba ukudla okusansimbi okuningi kuye kwaboniswa ukunciphisa izimpawu.

Ukuhlanganisa lokhu kudla okunothe ngensimbi nezithelo nemifino enovithamini C kungaba usizo ikakhulukazi ngoba kusiza ekwandiseni ukumuncwa kwensimbi.

Kodwa kufanele kuqashelwe ukuthi ukwesekwa okungadingekile kungenza umonakalo omkhulu futhi kunciphise ukumuncwa kwezinye izakhi. Amazinga e-iron aphezulu kakhulu angabulala kwezinye izimo, ngakho-ke kungcono ukuthi uhlale uthintana nomhlinzeki wakho wezempilo ngaphambi kokuthatha izithasiselo.

Ubani Osengcupheni Yokuntula Izakhi?

Okulandelayo amaqembu abantu abangaba sengozini enkulu yokuntula izakhi:

• Izingane ezincela ibele kuphela
• intsha
• Abantu abanebala elimnyama
• Abesifazane be-Premenopausal
• abesifazane abakhulelwe
• abadala abadala
• abantu abayimilutha yotshwala
• Abantu abadla ukudla okunemikhawulo ethile (njengokudla kwe-vegan noma okungenayo i-gluten)
• abantu abayimilutha yokubhema
• abantu abakhuluphele
• Iziguli eziye zahlinzwa i-bariatric
• Abantu abanesifo samathumbu esivuvukalayo
• Iziguli eziye zenziwa i-dialysis yezinso
• Abantu abathatha ama-antibiotics, ama-anticoagulants, ama-anticonvulsants, ama-diuretics, phakathi kwabanye

Ngenxa yalokho;

Cishe noma yikuphi ukuntuleka kwamavithamini namaminerali kungenzeka, kodwa lezi ezibalwe ngenhla yizona ezivame kakhulu. Izingane, abesifazane abasebasha, asebekhulile, kanye nabadla imifino basengozini enkulu yokushoda okuhlukahlukene.

Indlela engcono kakhulu yokuvimbela ukuntula ukudla ukudla okulinganiselayo, okuyiqiniso okusekelwe ezakhamzimba okuhlanganisa ukudla okunomsoco (kokubili izitshalo nezilwane).

Kungase kudingeke ukuthi usebenzise izithasiselo kuphela lapho kungenakwenzeka ukuthola ukudla okwanele.