Zizindikiro 8 Zomwe Mumafunikira Mavitamini

Zamkati

• 1. Tsitsi losalala ndi misomali
• 2. Zilonda mkamwa kapena ming'alu m'makona a pakamwa
• 3. Kutuluka magazi m'kamwa
• 4. Maso olakwika usiku ndi zophuka zoyera m'maso
• 5. Mamba onjenjemera ndi ziphuphu
• 6. Kumeta tsitsi
• 7. Ziphuphu zofiira kapena zoyera pakhungu
• 8. Matenda a mwendo osakhazikika
• Mfundo yofunika

Chakudya chopatsa thanzi komanso chopatsa thanzi chili ndi maubwino ambiri.

Kumbali inayi, kudya koperewera kwa michere kumatha kuyambitsa zizindikilo zosiyanasiyana zosasangalatsa.

Zizindikirozi ndi njira yomwe thupi lanu limayankhulira zoperewera za mavitamini ndi mchere. Kuzindikira iwo kungakuthandizeni kusintha zakudya zanu moyenera.

Nkhaniyi ikufotokoza zizindikilo 8 zakusowa kwa mavitamini ndi mchere komanso momwe mungazithetsere.

1. Tsitsi losalala ndi misomali

Zinthu zosiyanasiyana zimatha kubweretsa tsitsi ndi misomali. Chimodzi mwazinthu izi ndi kusowa kwa biotin.

Biotin, yemwenso amadziwika kuti vitamini B7, imathandiza thupi kusintha chakudya kukhala mphamvu. Kuperewera kwa biotin ndikosowa kwambiri, koma zikafika, kuphulika, kupatulira, kapena kugawanika tsitsi ndi misomali ndi zina mwazizindikiro zowonekera kwambiri.

Zizindikiro zina zakusowa kwa biotin zimaphatikizapo kutopa kwanthawi yayitali, kupweteka kwa minofu, kukokana, komanso kumva kulira m'manja ndi m'mapazi (1).

Amayi apakati, osuta fodya kapena omwa mowa, komanso anthu omwe ali ndi vuto la kugaya chakudya monga matenda a Crohn ali pachiwopsezo chachikulu chotenga vuto la biotin.

Komanso, kugwiritsa ntchito maantibayotiki kwa nthawi yayitali komanso mankhwala ena olimbana ndi matendawa ndi chiopsezo ().

Kudya azungu a mazira aiwisi kungayambitsenso kuchepa kwa biotin. Izi ndichifukwa choti azungu a mazira aiwisi amakhala ndi avidin, protein yomwe imamangiriza ku biotin ndipo imatha kuchepetsa kuyamwa kwake (1,,).

Zakudya zokhala ndi biotin zimaphatikizira mazira a mazira, nyama zam'thupi, nsomba, nyama, mkaka, mtedza, mbewu, sipinachi, broccoli, kolifulawa, mbatata, yisiti, mbewu zonse, ndi nthochi (,).

Akuluakulu omwe ali ndi tsitsi losalala kapena misomali amatha kulingalira zoyesa chowonjezera chomwe chimapereka ma micrograms 30 a biotin patsiku.

Komabe, owerengeka ochepa chabe ndi malipoti awona zabwino zowonjezerapo ndi biotin, chifukwa chake zakudya zolemera biotin zitha kukhala chisankho chabwino (,,).

Chidule Biotin ndi vitamini B yomwe imagwira ntchito zambiri mthupi. Imasewera ndi
yofunika kwambiri pakulimbitsa tsitsi ndi misomali. Kuperewera kwa vitamini iyi ndi
kawirikawiri kawirikawiri koma zimachitika nthawi zina.

2. Zilonda mkamwa kapena ming'alu m'makona a pakamwa

Zilonda mkamwa komanso mozungulira zitha kulumikizidwa ndi kudya mavitamini kapena mchere wosakwanira.

Mwachitsanzo, zilonda zam'kamwa, zomwe zimatchedwanso zilonda zotupa, nthawi zambiri zimachitika chifukwa cha kuperewera kwa mavitamini a iron kapena B.

Kafukufuku wina wocheperako akuti odwala omwe ali ndi zilonda zam'kamwa amawoneka kuti ali ndi mwayi wocheperako kawiri wachitsulo ().

Pakafukufuku wina wocheperako, pafupifupi 28% ya odwala omwe ali ndi zilonda mkamwa anali ndi vuto la thiamine (vitamini B1), riboflavin (vitamini B2), ndi pyridoxine (vitamini B6) ().

Angular cheilitis, vuto lomwe limapangitsa kuti ngodya zam'kamwa zigwedezeke, kugawanika, kapena kutuluka magazi, zimatha kuyambitsidwa ndi kutulutsa madzi kwambiri kapena kutaya madzi m'thupi. Komabe, zimathanso kuyambitsidwa ndi kusakwanira kwa ayironi ndi ma vitamini B, makamaka riboflavin (,,, 13).

Zakudya zokhala ndi chitsulo zambiri zimaphatikizapo nkhuku, nyama, nsomba, nyemba, masamba obiriwira, mtedza, mbewu, ndi mbewu zonse (14).

Zinthu zabwino za thiamine, riboflavin, ndi pyridoxine zimaphatikizanso mbewu zonse, nkhuku, nyama, nsomba, mazira, mkaka, nyama zanyama, nyemba, masamba obiriwira, masamba owuma, mtedza, ndi mbewu (15, 16, 17).

Ngati mukukumana ndi izi, yesani kuwonjezera zakudya zomwe zili pamwambapa kuti muwone ngati zizolowezi zanu zikuyenda bwino.

Chidule Anthu omwe ali ndi zilonda zam'kamwa kapena ming'alu pakona pakamwa amatha
ndikufuna kuyesa kudya zakudya zambiri zokhala ndi thiamine, riboflavin, pyridoxine, ndi
chitsulo kuti muchepetse zizindikilo.

3. Kutuluka magazi m'kamwa

Nthawi zina kutsuka mano ndi komwe kumayambitsa magazi m'kamwa, koma kusowa kwa vitamini C kungakhalenso vuto.

Vitamini C amatenga gawo lofunikira pakuchiritsa mabala ndi chitetezo chamthupi, ndipo imagwiranso ntchito ngati antioxidant, yothandiza kupewa kuwonongeka kwa khungu.

Thupi lanu silimapanga vitamini C mwa lokha, chifukwa chake njira yokhayo yopezera mavitamini okwanira ndi kudzera muzakudya (,,).

Zofooka za Vitamini C ndizochepa mwa anthu omwe amadya zipatso ndi ndiwo zamasamba zokwanira. Izi zati, anthu ambiri amalephera kudya zipatso ndi ndiwo zamasamba zokwanira tsiku lililonse.

Izi zitha kufotokozera chifukwa chomwe kafukufuku yemwe amawonetsa anthu omwe ali ndi thanzi labwino amaganiza kuti mavitamini C ochepa ali mu 13-30% ya anthu, pomwe 5-17% ya anthu akusowa (21).

Kudya vitamini C wocheperako kudzera pazakudya kwa nthawi yayitali kumatha kubweretsa zizindikiritso zakusowa, kuphatikiza nkhama zotuluka magazi komanso kutayika kwa mano (21, 22,).

Zotsatira zina zoyipa zakusowa kwambiri kwa vitamini C ndi khungu, lomwe limafooketsa chitetezo cha mthupi, limafooketsa minofu ndi mafupa, ndikupangitsa kuti anthu azimva kutopa komanso kufooka (24).

Zizindikiro zina zofala za kuchepa kwa vitamini C zimaphatikizapo kuvulala kosavuta, kupoletsa mabala pang'onopang'ono, khungu louma louma, komanso kutuluka magazi m'mphuno (22, 24).

Onetsetsani kuti mumadya vitamini C wokwanira pakudya zipatso zosachepera ziwiri ndi magawo atatu a masamba tsiku lililonse.

Chidule Anthu omwe amadya zipatso ndi ndiwo zamasamba zochepa amatha kukhala ndi vitamini C
kusowa. Izi zitha kubweretsa zizindikilo zosasangalatsa monga nkhama zotuluka magazi, zofooka
chitetezo cha mthupi, ndipo, zikavuta, kutayika kwa mano ndi matenda am'mimba.

4. Maso olakwika usiku ndi zophuka zoyera m'maso

Chakudya choperewera kwa michere nthawi zina chimatha kuyambitsa mavuto amaso.

Mwachitsanzo, kuchepa kwa vitamini A nthawi zambiri kumalumikizidwa ndi vuto lotchedwa khungu usiku, lomwe limachepetsa kuthekera kwa anthu kuwona m'kuwala kochepa kapena mdima.

Izi ndichifukwa choti vitamini A ndiyofunika kutulutsa rhodopsin, pigment yomwe imapezeka m'maso amaso omwe amakuthandizani kuwona usiku.

Ngati simukuthandizidwa, khungu la usiku limatha kupita ku xerophthalmia, zomwe zimatha kuwononga diso ndikupangitsa khungu ().

Chizindikiro china choyambirira cha xerophthalmia ndi mawanga a Bitot, omwe amakhala okwera pang'ono, opanda thovu, ophulika oyera omwe amapezeka pa cholumikizira kapena gawo loyera la maso.

Kukula kumatha kuchotsedwa pamlingo winawake koma kumangowonongeka pokhapokha vuto la vitamini A litachiritsidwa ().

Mwamwayi, kuchepa kwa vitamini A ndikosowa m'maiko otukuka. Omwe amakayikira kuti kudya mavitamini A sikokwanira akhoza kuyesa kudya zakudya zowonjezera mavitamini-A, monga nyama zamkaka, mkaka, mazira, nsomba, masamba obiriwira, ndi masamba achikasu achikasu (27).

Pokhapokha atapezeka kuti ali ndi vuto, anthu ambiri ayenera kupewa kumwa mavitamini A. Zili choncho chifukwa vitamini A ndi mavitamini osungunuka ndi mafuta, omwe, akagwiritsidwa ntchito mopitirira muyeso, amatha kudziunjikira m'masitolo amthupi ndikukhala poizoni.

Zizindikiro za poyizoni wa vitamini A zitha kukhala zowopsa ndipo zimaphatikizaponso nseru, kupweteka mutu, kupweteka khungu, kupweteka kwamagulu ndi mafupa, ndipo, zikavuta, ngakhale kukomoka kapena kufa (28).

Chidule Kudya mavitamini A ochepa kumatha kuyambitsa vuto la masana usiku kapena kukula pa
gawo loyera la maso. Kuwonjezera zakudya zowonjezera mavitamini A ku zakudya zanu kungathandize
mumapewa kapena kuchepetsa izi.

5. Mamba onjenjemera ndi ziphuphu

Seborrheic dermatitis (SB) ndi ziphuphu ndi gawo limodzi lamavuto akhungu omwe amakhudza magawo omwe amapanga mafuta mthupi lanu.

Zonsezi zimakhudza khungu loyabwa. Nkhanza zimangokhala pamutu, pomwe seborrheic dermatitis imatha kuwonekera pankhope, pachifuwa chapamwamba, kukhwapa, ndi kubuula.

Kuthekera kwamatenda akhungu amenewa kumakhala kwakukulu kwambiri m'miyezi itatu yoyambirira yamoyo, munthawi yakutha msinkhu, komanso mukamakula.

Kafukufuku akuwonetsa kuti zinthu zonsezi ndizofala. Ana mpaka 42% ya ana ndi 50% ya akulu amatha kudwala matenda ozunguza bongo kapena seborrheic dermatitis nthawi ina (,).

Dandruff ndi seborrheic dermatitis imatha kuyambitsidwa ndi zinthu zambiri, pomwe zakudya zopanda michere zimakhala chimodzi mwa izo. Mwachitsanzo, magazi otsika a zinc, niacin (vitamini B3), riboflavin (vitamini B2), ndi pyridoxine (vitamini B6) aliyense atha kutengapo gawo (13,, 31).

Ngakhale kulumikizana pakati pa zakudya zoperewera kwa michere ndi khungu ili sikumveka bwino, anthu omwe ali ndi dandruff kapena seborrheic dermatitis atha kufuna kudya michere yambiri.

Zakudya zokhala ndi niacin, riboflavin, ndi pyridoxine zimaphatikiza mbewu zonse, nkhuku, nyama, nsomba, mazira, mkaka, nyama zam'thupi, nyemba, masamba obiriwira, masamba owuma, mtedza, ndi mbewu (15, 16, 17).

Zakudya zam'nyanja, nyama, nyemba, mkaka, mtedza, ndi mbewu zonse ndi magwero abwino a zinc (32).

Chidule Zovuta zowuma ndi zigamba pamutu, nsidze, makutu,
zikope, ndi chifuwa zimatha chifukwa cha kudya pang'ono zinc, niacin, riboflavin, ndi
alireza. Kuonjezerapo michere m'zakudya kungathandize kuchepetsa zizindikilo.

6. Kumeta tsitsi

Kutaya tsitsi ndi chizindikiro chofala kwambiri. M'malo mwake, mpaka 50% ya achikulire amafotokoza kutayika kwa tsitsi pofika zaka 50 ().

Chakudya chokhala ndi michere yotsatirayi chingathandize kupewa kapena kuchepa tsitsi ().

• Chitsulo. Mchere uwu ndi
  zomwe zimakhudzidwa ndi kaphatikizidwe ka DNA, kuphatikiza DNA yomwe imapezeka mu tsitsi
  Mapulogalamu onse pa intaneti. Chitsulo chochepa kwambiri chimatha kupangitsa tsitsi kusiya kukula kapena kugwa (,,).
• Nthaka. Mchere uwu ndi
  zofunika pakupanga mapuloteni komanso magawano am'magulu, njira ziwiri zofunika
  kukula kwa tsitsi. Mwakutero, kuchepa kwa zinc kumatha kubweretsa tsitsi (,, 40).
• Linoleic acid (LA) ndi alpha-linolenic
  asidi (ALA).
  Mafuta ofunikirawa amafunikira pakukula kwa tsitsi ndi kusamalira ().
• Niacin (vitamini B3). Vitamini uyu ndi
  zofunika kusunga tsitsi lathanzi. Alopecia, momwe tsitsi limakhalira
  imagwa pamagulu ang'onoang'ono, ndi chizindikiro chimodzi chotheka cha kuchepa kwa niacin (,).
• Biotin (vitamini B7). Biotin ndi B wina
  vitamini kuti, ikasowa, imatha kulumikizidwa ndi kutayika kwa tsitsi (,).

Nyama, nsomba, mazira, nyemba zamasamba, masamba obiriwira, mtedza, mbewu, ndi mbewu zonse ndizochokera ku iron ndi zinc.

Zakudya zokhala ndi Niacin zimaphatikizapo nyama, nsomba, mkaka, mbewu zonse, nyemba, mtedza, mbewu, ndi masamba obiriwira. Zakudya izi zimakhalanso ndi biotin, yomwe imapezekanso m'mazira a dzira komanso nyama yanyama.

Masamba, mtedza, mbewu zonse, ndi mafuta a masamba ndi olemera ku LA, pomwe ma walnuts, ma flaxse, mbewu za chia, ndi mtedza wa soya ali ndi ALA.

Zowonjezera zambiri zimathandiza kupewa tsitsi.Zambiri mwazo zimakhala ndi kuphatikiza kwa michere pamwambapa, kuphatikiza ena ambiri.

Zowonjezera izi zimawoneka ngati zokulitsa tsitsi ndikuchepetsa kutayika kwa tsitsi mwa anthu omwe ali ndi zofooka zomwe zafotokozedwazo. Komabe, pali kafukufuku wochepa kwambiri pazabwino za zowonjezera izi pakalibe kusowa.

Ndikofunikanso kudziwa kuti kumwa mavitamini ndi michere michere pakalibe kusowa kumatha kukulitsa tsitsi, m'malo mothandiza ().

Mwachitsanzo, kuchuluka kwa selenium ndi vitamini A, michere iwiri yomwe imawonjezeredwa pakukula kwa tsitsi, zonsezi zimalumikizidwa ndi kutayika kwa tsitsi ().

Pokhapokha ngati wothandizira zaumoyo wanu atsimikizira kusowa kwake, ndibwino kuti musankhe zakudya zomwe zili ndi michere iyi, m'malo mowonjezera.

Chidule Mavitamini ndi mchere wotchulidwa pamwambapa amafunikira kuti tsitsi likule,
kotero zakudya zolemera mwa iwo zitha kuthandiza kupewa tsitsi. Komabe, kugwiritsa ntchito
zowonjezerapo - kupatula pakakhala vuto - zitha kuvulaza kuposa zabwino.

7. Ziphuphu zofiira kapena zoyera pakhungu

Keratosis pilaris ndi vuto lomwe limapangitsa kuti ziphuphu zonga goosebump ziwonekere masaya, mikono, ntchafu, kapena matako. Ziphuphu zingathenso kutsagana ndi zokutira kapena zolowa mkati.

Vutoli limapezeka nthawi zambiri ali mwana ndipo mwachilengedwe limasowa mutakula.

Zomwe zimayambitsa mabampu ang'onoang'ono sizimvetsetseka, koma zimatha kuwoneka ngati keratin yochuluka kwambiri imapangidwa m'matumba a tsitsi. Izi zimapanga mabampu ofiira ofiira kapena oyera pakhungu ().

Keratosis pilaris atha kukhala ndi chibadwa, kutanthauza kuti munthu amatha kukhala nacho ngati wachibale ali nacho. Izi zati, zimawonetsedwanso mwa anthu omwe ali ndi mavitamini A ndi C ochepa (22, 28).

Chifukwa chake, kuwonjezera pa mankhwala achikhalidwe okhala ndi mafuta onunkhira, anthu omwe ali ndi vutoli angaganize zowonjezera zakudya zomwe zili ndi mavitamini A ndi C pazakudya zawo.

Izi zimaphatikizapo nyama zanyama, mkaka, mazira, nsomba, masamba obiriwira, masamba achikasu achikasu, ndi zipatso (24, 27).

Chidule Kudya mavitamini A ndi C osakwanira kumatha kulumikizidwa ndi keratosis
pilaris, matenda omwe amatsogolera ku mawonekedwe ofiira ofiira kapena oyera pama
khungu.

8. Matenda a mwendo osakhazikika

Matenda osakhazikika (RLS), omwe amadziwikanso kuti matenda a Willis-Ekbom, ndi minyewa yomwe imayambitsa kukhumudwa m'miyendo, komanso chidwi chosagwedezeka (46).

Malinga ndi National Institute of Neurological Disorders and Stroke, RLS imakhudza mpaka 10% aku America, azimayi omwe ali ndi mwayi wofikiranso kawiri. Kwa anthu ambiri, chikhumbo chofuna kusuntha chimawoneka kukulira pamene akupumula kapena kuyesa kugona.

Ngakhale zomwe zimayambitsa RLS sizikumveka bwino, zikuwoneka kuti pali kulumikizana pakati pa zizindikiro za RLS ndi milingo yamagazi amunthu.

Mwachitsanzo, kafukufuku wambiri amawonetsa kuti malo ogulitsa magazi amakhala ochepa poyerekeza ndi kuwonjezeka kwa zizindikilo za RLS. Kafukufuku angapo akuwonetsanso kuti zizindikilo nthawi zambiri zimawonekera panthawi yapakati, nthawi yomwe magawo azitsulo azimayi amakhala otsika (,,,).

Kuphatikiza ndi chitsulo kumathandizira kuchepetsa zizindikilo za RLS, makamaka kwa anthu omwe ali ndi vuto lachitsulo. Komabe, zotsatira zowonjezera zimatha kusiyanasiyana pakati pa anthu ndi ena (,,,).

Popeza kuchuluka kwa ayironi kumawoneka kuti kumachepetsa zizindikilo, kuwonjezera kudya zakudya zopangidwa ndi ayironi, monga nyama, nkhuku, nsomba, nyemba, masamba obiriwira, mtedza, mbewu, ndi mbewu zonse, zitha kupindulitsanso (14).

Zitha kukhala zothandiza makamaka kuphatikiza zakudya zopangidwa ndi ayironi ndi zipatso ndi ndiwo zamasamba zokhala ndi vitamini C, chifukwa izi zimatha kuwonjezera kuyamwa kwachitsulo ().

Kugwiritsa ntchito miphika yazitsulo komanso kupewa tiyi kapena khofi pachakudya kungathandizenso kukulitsa kuyamwa kwachitsulo.

Komabe, ndikuyenera kudziwa kuti kuwonjezera kosafunikira kumatha kuvulaza kuposa zabwino ndipo kumachepetsa kuyamwa kwa michere ina ().

Mipira yambiri yachitsulo imatha kupha nthawi zina, choncho ndibwino kuti mufunsane ndi omwe amakuthandizani musanadye zowonjezera ().

Pomaliza, umboni wina ukusonyeza kuti kuchepa kwa magnesium kumatha kuthandizira matenda amiyendo yopuma ().

Chidule Matenda amiyendo osakhazikika nthawi zambiri amalumikizidwa ndi magawo azitsulo zochepa. Omwe ali ndi
vutoli lingafune kuwonjezera kudya kwawo zakudya zazitsulo ndikukambirana
supplementation ndi omwe amawapatsa chithandizo chamankhwala.

Mfundo yofunika

Zakudya zomwe zimapereka mavitamini ndi michere osakwanira zimatha kuyambitsa zizindikilo zingapo, zomwe zina ndizofala kuposa zina.

Kawirikawiri, kuwonjezera kudya zakudya zokhala ndi mavitamini ndi mchere woyenera kungathandize kuthetsa kapena kuchepetsa kwambiri zizindikilo zanu.