Momwe Mungakulitsire Melanin Mwachilengedwe

Zamkati

• Kodi mungawonjezere melanin?
• Njira zowonjezera melanin m'thupi lanu
• Maantibayotiki
• Vitamini A.
• Vitamini E
• Vitamini C
• Zitsamba ndi botanicals
• 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.

Kodi melanin ndi chiyani?

Melanin ndi khungu la khungu. Zimapezeka mwa anthu ndi nyama, ndipo ndizomwe zimapangitsa kuti tsitsi, khungu, ndi maso ziziwoneka zakuda.

Kafukufuku apeza kuti khansa ya khansa imatha kuteteza khungu kumazira a UV. Kuchulukitsa kwa khansa ya khansa kumathandizanso kutseka njira mthupi zomwe zimayambitsa khansa yapakhungu.

Kwa zaka zambiri, kafukufuku wasonyeza kuti pali kuchepa kwa khansa yapakhungu pakati pa anthu omwe ali ndi khungu lakuda, ndipo anthu ochokera ku Caucasus amakhala ndi melanin yambiri. Koma kufufuza kwina kuli kofunika kuti zitsimikizidwe kuti kuwonjezeka kwa melanin ndicho chifukwa chachikulu chotsitsira chiopsezo.

Kodi mungawonjezere melanin?

Anthu amtundu uliwonse wa khungu amatha kuyesa melanin yochepetsera khansa yapakhungu. Kafukufuku akuwonetsa kuti kudya zomwe mumadya kumatha kukulitsa melanin. Itha kukulitsa kuchuluka kwa melanin mwa anthu omwe ali ndi mitundu yosalala khungu.

Palibe maphunziro omwe akutsimikizira mwachindunji njira zowonjezera melanin. Komabe, michere yambiri yomwe imaganiza kuti imalimbitsa melanin imatha kukonza khungu lonse ndipo imatha kuchepetsa chiopsezo chanu chokhala ndi khansa yapakhungu.

Njira zowonjezera melanin m'thupi lanu

Zakudya zopatsa thanzi zitha kukhala chinsinsi chokulitsa melanin mwachilengedwe pakhungu. Nazi zakudya zochepa zomwe kafukufuku akuwonetsa kuti zitha kuthandiza thupi lanu kutulutsa melanin yambiri.

Maantibayotiki

Antioxidants akuwonetsa kuthekera kwamphamvu kwambiri pakukula kwa melanin. Ngakhale maphunziro ndi mayesero apamwamba amafunikira, kafukufuku wina akuwonetsa kuti ma antioxidants amatha kuthandiza.

Micronutrients monga flavonoids kapena polyphenols, omwe amachokera kuzomera zomwe timadya, amakhala ngati ma antioxidants amphamvu ndipo amatha kukhudza kupanga melanin. Ena mwa iwo amachulukitsa melanin, pomwe ena amathandizira kuchepetsa.

Idyani zakudya zowonjezera zowonjezera antioxidant monga masamba obiriwira, zipatso zakuda, chokoleti chakuda, ndi ndiwo zamasamba zokongola kuti mupeze ma antioxidants ambiri. Kutenga mavitamini ndi mchere kumathandizanso.

Vitamini A.

Kafukufuku akuwonetsa kuti vitamini A ndiyofunikira pakupanga melanin ndipo ndiyofunika kukhala ndi khungu labwino. Mumalandira vitamini A pachakudya chomwe mumadya, makamaka masamba omwe ali ndi beta carotene, monga kaloti, mbatata, sipinachi, ndi nandolo.

Popeza vitamini A imagwiranso ntchito ngati antioxidant, ofufuza ena amakhulupirira kuti vitamini imeneyi, kuposa ina iliyonse, ikhoza kukhala chinsinsi pakupanga melanin. Kafukufuku wowonjezereka akufunikirabe kutsimikizira kuti vitamini A imawonjezera melanin mwa anthu, komabe.

Pakadali pano, akuti vitamini A imakulitsa milingo ya melanin makamaka ndi yachilendo. Komabe, kafukufuku wina akuwonetsa kuti kutenga vitamini A (makamaka retinol) kumatha kukhala kathanzi pakhungu.

Mtundu wa carotenoid (womwe umapatsa masamba ofiira, achikasu, ndi lalanje mtundu wawo) umapezeka mu vitamini A. Itha kuthandizanso pakupanga melanin komanso kuteteza UV, malinga ndi kafukufuku.

Mutha kuwonjezera mavitamini A mwa kudya zakudya zowonjezera mavitamini A monga masamba a lalanje (kaloti, sikwashi, mbatata), nsomba, ndi nyama. Kutenga chowonjezera cha vitamini A kungathandizenso.

Popeza vitamini A ndi vitamini wosungunuka ndi mafuta, imatha kukhala mthupi lanu. National Institutes of Health (NIH) ikuwonetsa kuti musapitirire kuchuluka kwa 700 mcg ya akazi tsiku ndi tsiku ndi 900 mcg ya amuna. Ana amafunikira vitamini A yocheperako tsiku lililonse.

Amayi apakati sayenera kupitirira Vitamini A wa tsiku ndi tsiku, chifukwa pali zoopsa kwa mwana.

Gulani vitamini A.

Vitamini E

Vitamini E ndi vitamini wofunikira pakhungu la khungu. Ilinso ndi antioxidant ndipo itha kukulitsa milanin.

Ngakhale palibe maphunziro omwe akutsimikizira kulumikizana kwachindunji pakati pa vitamini E ndi melanin yambiri, kafukufuku wina akuwonetsa kuti vitamini E itha kuteteza khungu pakuwonongeka ndi dzuwa.

Mutha kupeza vitamini E wochulukirapo potenga chowonjezera kapena mwa kudya zakudya zowonjezera mavitamini E monga masamba, tirigu, njere, ndi mtedza.

Gulani vitamini E.

Vitamini C

Monga mavitamini A ndi E, vitamini C ndi antioxidant. Vitamini C amafunika pakhungu labwino. Zitha kukhalanso ndi vuto pakapangidwe ka melanin komanso chitetezo cha khungu.

Palibe maphunziro aliwonse omwe amatsimikizira kuti vitamini C imakulitsa kupanga melanin. Komabe, umboni wosatsimikizira kuti vitamini C imachulukitsa milingo ya melanin.

Kudya zakudya zowonjezera mavitamini C monga zipatso, zipatso, ndi masamba obiriwira angapangitse kupanga melanin. Kutenga chowonjezera cha vitamini C kungathandizenso.

Gulani vitamini C.

Zitsamba ndi botanicals

Ena asanthula phindu lomwe lingakhalepo ndi zitsamba ndi tiyi poteteza khungu kuti lisawonongeke ndi cheza cha UV. Zinthu zopangidwa kuchokera ku zitsamba monga tiyi wobiriwira ndi turmeric, zomwe zili ndi flavonoids ndi polyphenols, zimatha kuwonjezera melanin ndipo zitha kuteteza khungu.

Mpaka pano, palibe maphunziro omwe atsimikizira zitsamba zamtundu uliwonse zomwe zimawonjezera kupanga melanin. Pakadali pano, zonena izi ndizongopeka chabe.

Komabe, ngati mukufuna kuyesa zitsamba kuti zithandizire khungu lanu, mutha kupeza zitsambazi muzowonjezera, tiyi, ndi mafuta ofunikira.

Mafuta ofunikira samapangidwa kuti atenge pakamwa. Amapangidwira kuti amafalikira mlengalenga ngati aromatherapy kapena kutsukidwa mu mafuta onyamula ndikutikita pakhungu.

Gulani tiyi wobiriwira ndi turmeric.

Mfundo yofunika

Kafukufuku wina akuwonetsa kuti pakhoza kukhala njira zingapo zowonjezera melanini. Ngakhale kuti izi sizikutsimikiziridwa bwino, kumwa ma antioxidants ndi vitamini A ndiye njira yodziwika bwino yochitira izi.

Kudya zakudya zopatsa thanzi kapena kumwa mankhwala owonjezera omwe ali ndi mavitamini ndi ma antioxidants, monga Vitamini A, C, ndi E, atha kukuthandizani kusamalira khungu lanu ndipo kumachepetsa chiopsezo cha khansa yapakhungu, kafukufuku akuwonetsa.

Komabe, sizinatsimikizidwebe ngati mavitamini kapena michere iliyonse imalimbikitsa melanin mwa anthu. Njira yokhayo yothetsera khansa yapakhungu ndiyo kupewa kuwala kwa dzuwa komanso kugwiritsa ntchito zotchinga dzuwa.

Gulani zoteteza ku dzuwa.