Ukungaphumeleli kwi-Vitamin B kunye nezinye iziNtsholongwane zingadlala indima ekudakaleni
Ukuba unesifo sengcinezelo esingapheliyo, ubuninzi bokuba lunokubangela iimpawu zakho (isimo sengqondo esifanelekileyo, ukunyaniseka, ukuphazamiseka ezintweni othanda ukuzenzayo, njalonjalo). Enye yezi zinto kukuntuleka kwimeko enye okanye izondlo ezibalulekileyo. Oku kungaba yiindaba ezilungileyo, kuba kunye kunye namayeza, unyango, kunye naluphi na unyango ugqirha wakho uchaza, ukwenza utshintsho olulula kwisondlo sakho kunokukunceda uzive ungcono.
Ingcali yonyango kuphela inokumisela ukuba unesondlo sokondla, ngoko phambi kokuba ugcwalise ifriji yakho kunye nokutya okutsha okanye isitoreji ukuya kwii-supplements, fumana i-diagnostic esemthethweni. Gcina ukhumbule kwakhona ukuba umzimba unenzuzo kakhulu kwiivithamini kunye neemaminerali ezivela kukutya kunokuba iipilisi. Enyanisweni, nangona ungezantsi kwisiphi isondlo esithile, ukutya ukutya okunonophelo ngokubanzi, owenziwe ngokutya okutshatyalalisiweyo kunokuba uphendule, kuya kukunceda uzive ungcono.
B-Complex Vitamins
Iivithamini ze-B zibalulekile ekuphatheni ngokwengqondo nangokomzwelo. Zingenakunqunyulwa ngamanzi, oku kuthetha ukuba azikwazi ukugcinwa emzimbeni, ngoko kufuneka uzenze ekudleni kwansuku zonke. Iithamini ze-B zingasuswa ngotywala, i-sugars ecocekileyo, i-nicotine kunye ne-caffeine. Ukugqitha kweyiphi na yezi zinto kunokudlala indima kwi-B-vitamin deficiency. Nantsi indlela i-vitamini nganye ngayiphi na i-B
- I-Vitamin B1 (thiamine). Ingqondo isebenzisa le vithamini ukukunceda ukuguqula i-glucose, okanye ishukela legazi, ibe ngumbane. Ngaphandle kokuba ingqondo iphuma ngamandla ngokukhawuleza. Ukunqongophala kwe-Thiamine ayinqabile kodwa kunokuhamba nokuphazamiseka kokusetyenziswa kotywala kwaye kukhokelela kwiintlobo zeempawu zesifo sengqondo kunye negazi.
- I-Vitamin B3 (niacin). Ukulahleka kwe-niacin kunokubangela i-pellagra, isifo esinokubangela ingqondo yengqondo kunye nengqondo. Ngenxa yokuba ukutya okuninzi kwintengiso kuqukethe i-niacin, i-pellagra sele iphela. Nangona kunjalo, ukungaphumeleli kwe-vitamin B3 kunokuvelisa ukuphazamiseka kunye nokuxhalaba, kunye nokuhamba kancinci nangokwenyama.
- I- itamin B5 (i-pantothenic acid). Ukungaphumeleli kwale vithamini ayinqabile kodwa kunokukhokelela ekukhatheni nasekudakaleni.
- I-Vitamin B6 (pyridoxine). Le vithamini sinceda inkqubo ye-amino acids yomzimba, eyona bhloko yokwakha yeeprotheni kunye namanye amahomoni. Kuyafuneka ukwenza i- serotonin , i-melatonin kunye ne-dopamine. Ukunqongophala kwe-Vitamin B6, nangona kunqabile kakhulu, kubangele ukukhuseleka komzimba, izilonda zesikhumba kunye nokudideka kwengqondo. Ngezinye iimeko ukusilela kwexesha elidlulileyo kubakho kwizidakwa, abantu abanesifo sengqondo, kunye nabasetyhini abasebenzisa ukukhulelwa komlomo. Iklasi elidala le-anti-depressant, i-monoamine oxidase inhibitors (i-MAOIs), idibaniswe nokusilela kwe-vitamin B6, kodwa le nto ayinakunyulwa kwakhona. Oogqirha abanomdla okhokelayo bakholelwa ukuba ukutya okuninzi akuboneleli ngexabiso eli i vithamini.
- IVithamini B12. Ngenxa yokuba i- vitamin B12 ibalulekile ekwakheni i-cell cell red, ukusilela kungakhokelela ekudiseni i-anemia kunye neempawu ezahlukeneyo ze-neurological and psychiatric. Ukungaphumeleli kuthatha ixesha elide ukuphuhlisa, ekubeni umzimba ugcina ukunikezelwa kweminyaka emithathu ukuya kwemihlanu kwisibindi. Xa kunqongophala, zisoloko zibangelwa ukungabikho kwe-intrinsic factor, i-enzyme evumela i-vitamin B12 ukuba ifakwe kwi-intestinal tract. Le meko yaziwa ngokuba yi-anemia ephazamisayo. Ekubeni i-intrinsic factor iyancipha kunye nobudala, abantu abadala baxhomekeke kwiintsilelo ze-B12.
- I-acid ye-folic: Le vithamini B ibalulekile kwi-DNA synthesis. Kufuneka kwakhona kwimveliso yeSAM (S-adenosyl methionine). Ukungondleki kakuhle, ukugula, ukusela utywala kunye neziyobisi ezithile kunokufaka isandla kwiintsilelo ze-folic acid. Abafazi abasetyhini bavame ukucetyiswa ukuba bathathe le vithamini ukukhusela iziphene ze-neural kumntwana okhulayo.
Vitamin C
Xa i-vitamin C encinci inendima kwiimpawu zokudandatheka, ngokuqinisekileyo uncedo lunokukunceda, ngakumbi ukuba uye wahlinzwa okanye isifo esivuthayo. Ukuxinezeleka, ukukhulelwa, kunye nokuncelisa kunyusa isidingo somzimba we-vitamin C, ngelixa i-aspirin, i-tetracycline, kunye neepilisi zokulawula ukuzalwa zingakwazi ukukhupha umzimba.
Amaminerali
Ukungaphumeleli kumanani amaminerali adibaniswe neempawu zoxinzelelo kunye neengxaki zomzimba. Phakathi kwazo i-magnesium, i-calcium, i-zinc, isinyithi, i-manganese kunye ne-potassium. Isondlo sokutya okanye isondlo sinokugqiba ukuba ungaphantsi kwezi zimbiwa kwaye uphakamise iindlela zokufaka ezinye zazo ekudleni kwakho.