Kodi Zitsulo Zong'ambika Zitha Kuchititsidwa Ndi Kusowa Kwa Vitamini?

Zamkati

• Kuperewera kwa Vitamini ndi zidendene zosweka
• Vitamini E
• Vitamini B-3
• Vitamini C
• Zina zomwe zimayambitsa zidendene zosweka
• Chikanga
• Phazi la othamanga
• Kuyenda opanda nsapato
• Kukalamba
• Zithandizo zapakhomo za zidendene zosweka
• Nthawi yoti muwonane ndi dokotala
• Mfundo yofunika

Timaphatikizapo zinthu zomwe timaganiza kuti ndizothandiza kwa owerenga athu. Ngati mutagula maulalo omwe ali patsamba lino, titha kupeza ndalama zochepa. Nayi njira yathu.

Pali zifukwa zambiri zomwe mungakhale ndi zidendene zowuma, zosweka. Nthawi zina, zitha kukhala chizindikiro cha kuchepa kwa vitamini.

Zidendene zosweka nthawi zambiri sizovuta. Kwa anthu ambiri, ming'alu imakhudza khungu lokha ndipo samapweteka. Komabe, ming'alu ikafika pakatikati pa khungu lanu, imatha kupweteka. Nthawi zina, zidendene zanu zimatha kuyamba kutuluka magazi.

M'nkhaniyi, tiwonanso kuchepa kwa mavitamini komwe kungayambitse zidendene, komanso zifukwa zina zomwe zingayambitse ndi njira zothandizira.

Kuperewera kwa Vitamini ndi zidendene zosweka

Mwina mwamvapo kuti khungu lanu ndi chithunzi cha thanzi lanu lamkati. Ndipo, ngati simukupeza mavitamini ofunikira omwe mukufunikira, atha kupangitsa khungu lanu kukhala lolimba, louma, komanso msinkhu msanga. Nthawi zina, zimatha kupangitsa kuti khungu lanu liziwonongeka kapena kusweka.

Mavitamini atatu otsatirawa amatenga gawo lofunikira pakusunga khungu lowoneka bwino, labwino.

Vitamini E

Vitamini E amachita ngati antioxidant kuteteza ma cell anu ndikuwathandiza kukhala ndi moyo wautali. Zimathandizanso kuti mukhale ndi khungu labwino komanso chitetezo chamthupi cholimba.

Zakudya za vitamini E zimathandizira pakhungu lanu kuchokera kuzinthu zachilengedwe zomwe zimalumikizidwa ndi ukalamba wa khungu lanu, komanso kuyanika komwe ukalamba umakhala nako pakhungu. Khungu lolimba lingakulitse chiopsezo chanu chokhala ndi zidendene zosweka.

Zakudya zabwino za vitamini E ndizo:

• mafuta monga mafuta anyongolosi a tirigu, mafuta a hazelnut, mafuta a mpendadzuwa, ndi mafuta amondi
• mbewu za mpendadzuwa
• mtedza monga amondi, mtedza, ndi mtedza wa paini
• Salimoni
• peyala
• mango

Kulephera kwa Vitamini E ndikosowa kwa anthu omwe alibe zovuta zam'mimba zomwe zimapangitsa kuti zikhale zovuta kupukusa kapena kuyamwa mafuta moyenera, monga matenda a Crohn kapena cystic fibrosis.

Vitamini B-3

Vitamini B-3 amatchedwanso niacin. Chakudya chofunikira ichi chimagwira gawo lofunikira pakuchepa kwamagetsi. Popanda vitamini B-3, simungathe kusintha mphamvu mu chakudya chanu kukhala mphamvu yogwiritsira ntchito thupi lanu.

Vitamini B-3 imakhalanso ndi antioxidant. Izi zikutanthauza kuti imalimbana ndi zopitilira muyeso mthupi lanu. Awa ndi mamolekyu osakhazikika omwe amatha kupweteketsa thupi lanu ngati milingo yawo ikula kwambiri.

Mukapanda kupeza vitamini B-3 wokwanira, mutha kukhala pachiwopsezo chachikulu chotenga matenda otchedwa pellagra. Chimodzi mwazizindikiro za pellagra ndi khungu louma komanso louma lomwe limatha kukhala mbali zina za thupi lanu, kuphatikizapo zidendene.

Zizindikiro zina za pellagra zitha kukhala izi:

• chisokonezo
• kutsegula m'mimba
• kusowa chilakolako
• kupweteka m'mimba
• kufooka

Ndikoyenera kudziwa kuti pellagra nthawi zambiri imakhudza ziwalo za thupi lanu padzuwa. Pellagra pokhapokha poti zidendene zanu zimawonekera padzuwa, pellagra imatha kupezeka mbali zina za thupi lanu musanazizindikire.

Zakudya zomwe zili ndi vitamini B-3 ndizo:

• nkhuku monga chifuwa cha nkhuku ndi Turkey
• nthaka chiwindi ndi chiwindi cha ng'ombe
• nsomba monga tuna, nsomba, ndi anchovies
• mpunga wabulauni
• peyala
• mphodza

Ngakhale kuchepa kwa vitamini B-3 ndikosowa, makamaka m'maiko otukuka, zinthu zotsatirazi zimawonjezera chiopsezo chokhala ndi vuto:

• kusowa kwa zakudya m'thupi
• matenda a anorexia
• HIV
• vuto lakumwa mowa
• Matenda omwe amayambitsa malabsorption

Vitamini C

Vitamini C amatchedwanso L-ascorbic acid. Ndi vitamini wina amene amakhala ngati antioxidant, yomwe imathandiza kupewa kuwonongeka kwa ma cell.

Vitamini C amathandiza thupi lanu kupanga collagen, mapuloteni omwe amapangidwa ndi kulemera kouma kwa khungu lanu. Thupi lanu limasunga vitamini C wambiri m'maselo anu kuti muwateteze kuwonongeka kwa chilengedwe.

yawonetsa kuti milingo ya vitamini C imakhala yocheperako pakhungu kapena khungu lokalamba lomwe lawonongeka ndi dzuwa. Chifukwa vitamini C imathandiza khungu lanu kusunga chinyezi, kusapeza kokwanira kumatha kubweretsa kuchepa kwa madzi m'thupi komanso kuuma kwanu m'maselo akhungu lanu, kuphatikizapo zidendene.

Kulephera kwa Vitamini C kumatchedwa scurvy. Matendawa amachititsa zizindikiro zosiyanasiyana zomwe zimakhudza khungu lanu, kuphatikizapo:

• kuvulaza kosavuta
• khungu louma, lansalu
• kupola pang'onopang'ono kwa bala
• tsitsi louma, losweka
• Kutuluka magazi pakhungu kapena kuzungulira zikhomo za tsitsi

Kulephera kwa Vitamini C ndikosowa m'maiko otukuka. Kuti mukhale ndi vuto la vitamini C, muyenera kudya zosakwana 10 milligrams patsiku la vitamini C kwa milungu ingapo mpaka miyezi.

Zakudya zabwino za vitamini C ndizo:

• tsabola wofiira ndi wobiriwira
• guva
• chipatso
• burokoli
• mabulosi
• malalanje
• Zipatso za Brussels
• kale

Zina zomwe zimayambitsa zidendene zosweka

Kuperewera kwa mavitamini sizomwe zimayambitsa zidendene zosweka. Zinthu zina ndi zina zingayambitsenso khungu louma, losweka pamapazi anu. Izi ndi zina mwazomwe zingayambitse.

Chikanga

Chikanga ndi khungu lomwe limayambitsa kuyabwa, khungu lofewa. Zitha kukhudza anthu azaka zonse. Ngati ikukula pamapazi anu, nthawi zambiri imayambitsa matuza ndi kuyabwa. Dokotala wanu akhoza kukupatsani kirimu kapena mafuta odzola kuti athandize kuthana ndi chikanga.

Phazi la othamanga

Phazi la othamanga ndi matenda opatsirana a mafangasi. Ikhoza kukula mosavuta ngati mapazi anu ali onyowa kapena otuluka thukuta kwa nthawi yayitali. Mutha kuyinyamulanso poyenda opanda nsapato m'malo omwe bowa amakula bwino, monga chipinda chonyowa kapena malo osamba.

Phazi la wothamanga limatha kuyambitsa khungu louma, lofiira, komanso loyabwa lomwe limatha kung'ambika kapena kuphulika ngati litakhala lowopsa.

Kuyenda opanda nsapato

Kuyenda osavala nsapato kumatha kuwonetsa khungu kumapazi anu kuzoopsa zamtundu uliwonse, kuphatikizapo mabakiteriya, poizoni, zotsekula thupi, komanso tizilombo tomwe timatha kuluma kapena kuluma mapazi anu.

Kuvala nsapato, nsapato, kapena zokutira kumatha kuteteza pansi pa phazi lanu pakuwonongeka kwachilengedwe.

Kukalamba

Ukalamba wachilengedwe ukhoza kukhala wothandizira pazidendene zanu zosweka. Mukamakalamba, khungu lanu limataya chinyezi mosavuta ndipo limatha kuwuma.

Zithandizo zapakhomo za zidendene zosweka

Ngati khungu losweka pamadendene anu silili loopsa kwambiri, mutha kuyesa njira zotsatirazi zakunyumba kuti muchepetse mapazi anu:

• Gwiritsani ntchito mankhwala a chidendene omwe apangidwa mwapadera kuti azisungunula, kufewetsa, ndi kutulutsa khungu louma, lakufa.
• Lembani mapazi anu m'madzi ofunda kwa mphindi 20, kenako gwiritsani ntchito mwala, chopukusira phazi, kapena loofah kuchotsa khungu louma.
• Ikani bandeji wamadzi kuti muthandize kutseka ming'alu ndikupewa matenda. Chogulitsachi chimabwera ngati chopopera, motero pamakhala chiopsezo chocheperako masana.
• yawonetsa kuti uchi ukhoza kuthandiza kuchiritsa ndi kutsuka mabala ndikunyowetsa khungu. Mungafune kugwiritsa ntchito uchi ngati chopukutira phazi mutayimitsa mapazi anu kapena ngati chigoba cha usiku.

Gulani mankhwala a chidendene, mwala wonyezimira, chopukusira phazi, loofah, ndi mabandeji amadzi pa intaneti.

Nthawi yoti muwonane ndi dokotala

Nthawi zambiri, zidendene zowuma kapena zosweka sizimakhala vuto lalikulu. Mutha kupeza kuti vutoli likuyenda bwino ndi njira zothandizira kunyumba, monga zomwe tafotokozazi. Khungu lanu lingathenso kusintha mukamakula mavitamini ofunikira.

Ngati, komabe, zidendene zanu zosweka sizikhala bwino ndi njira zodzisamalirira, kapena ngati zili zopweteka kapena kutuluka magazi, ndibwino kuti mupite kukaonana ndi dokotala wanu.

Mwinanso mungafune kukaonana ndi dokotala ngati mwathyola zidendene komanso matenda monga matenda a shuga kapena zotumphukira za m'mitsempha.

Mfundo yofunika

Zidendene zosweka ndizofala zomwe nthawi zambiri sizimayambitsa nkhawa. Vitamini C, vitamini B-3, ndi kuperewera kwa vitamini E zitha kupangitsa kuti zidendene ziume, zidule. Komabe, mavitaminiwa ndi osowa m'mayiko otukuka.

Zinthu zina monga phazi la wothamanga kapena chikanga amathanso kubweretsa zidendene zosweka. Kuyenda osavala nsapato ndi ukalamba wachilengedwe zitha kukhalanso zifukwa.

Ngati zidendene zanu zosweka sizikhala bwino ndi kudzisamalira nokha, onetsetsani kuti mukutsatira dokotala wanu kuti akuthandizeni kudziwa matenda oyenera komanso chithandizo choyenera.