Izifo eziningi ziyathuthuka ngaphandle kokuba nezimpawu ezisobala. Izinwele nezinzipho ziwuhlobo lwenkomba, zizosiza ukuqonda ukuthi umzimba uhlulekile. Ngokuvamile, abonisa ukuntuleka kwamavithamini athile. Ukuze uthathe isinyathelo ngesikhathi, ungaphuthelwa izimpawu ezilandelayo zokuntuleka kwamavithamini ezinwele nezinzipho.
Izimpawu zokuntuleka kwamavithamini ezinwele nezinzipho:
- Izipikili: izinguquko ezakhiweni, umbala, ukuminyana, ngisho nokuma kwezinzipho kubonisa inani elinganele lamavithamini A, B, C, D, no-E, kanye ne-calcium ne-magnesium. Izinzipho zaba brittle, zaxebuka, zayeka ukukhula ngokushesha, futhi esikhundleni sokuba pink futhi zicwebezele, zaba buthuntu futhi zaba phuzi, futhi ngezinye izikhathi zaba namachashaza amancane amhlophe? Lokhu akukona njalo ukusabela ku-nail polish entsha, ngokuvamile lezi zimpawu zibonisa ukuphazamiseka kwe-metabolic.
- Izinwele: ukoma, ukuqina, ubuthuntu, iziphetho ezihlukene kanye nokulahlekelwa izinwele ngokweqile kuyizimpawu ezicacile zokuntuleka kwe-vitamin E, okudingekayo ekukhiqizeni i-keratin, ingxenye eyinhloko yezinwele nezinzipho. Futhi, ukuntuleka kwamavithamini kuboniswa ukubonakala kwezinwele ezimpunga noma i-dandruff kwezinye izingxenye zekhanda, ukulunywa kanye nokuqubuka kwezilonda ezincane ebusweni bekhanda.
Ukudla okuqukethe amavithamini abalulekile:
- Vitamin A: isipinashi, isibindi se-cod, izithelo ze-citrus, i-sea buckthorn, i-broccoli, i-caviar ebomvu, i-egg yolk, ukhilimu onzima, ushizi, izaqathe, i-sorrel, ibhotela;
- Vitamin B1: inyama yenkomo, i-legumes, imvubelo, irayisi elinsundu nelasendle, ama-hazelnuts, i-oatmeal, iqanda elimhlophe;
- Vitamin B2: ushizi, i-oats, i-rye, isibindi, i-broccoli, amahlumela kakolweni;
- Vitamin B3: imvubelo, amaqanda;
- Vitamin B5: inhlanzi, inyama yenkomo, inkukhu, ilayisi, isibindi, inhliziyo, amakhowe, imvubelo, beet, ukholifulawa, okusanhlamvu;
- Vitamin B6: i-cottage shizi, i-buckwheat, amazambane, isibindi se-cod, ubisi, ubhanana, ama-walnuts, ukwatapheya, ummbila, ulethisi;
- Vitamin B9: inhlanzi, ushizi, isikhuphasha seqanda, izinsuku, ikhabe, amakhowe, uphizi oluhlaza, ithanga, amawolintshi, nokunye okufana nokolweni, ulethisi, ubisi, ufulawa oqinile;
- Vitamin B12: imvubelo, inhlanzi, inyama yenkomo, i-herring, i-kelp, i-cottage shizi, ama-oyster, isibindi se-veal, ubisi;
- Vitamin C: i-rosehip, i-kiwi, i-sweet bell pepper, izithelo ze-citrus, i-currant emnyama, i-broccoli, imifino eluhlaza, amabhilikosi;
- Vitamin D: ubisi, imikhiqizo yobisi, amafutha ezinhlanzi, ibhotela, i-parsley, isikhupha seqanda;
- Vitamin E: amafutha omnqumo, uphizi, i-sea buckthorn, ama-alimondi, i-sweet bell pepper.
Imvamisa, amavithamini aqukethwe ekudleni awanele ukwenza ukuntuleka kwawo emzimbeni, ngakho-ke kunengqondo ukunaka ama-vitamin complexes anikezwa emakhemisi.
Amavithamini ezinwele nezinzipho ekhemisi:
Ukunethezeka kwamalungiselelo enziwe ngomumo ukuthi ukwakheka kwawo kwamavithamini namaminerali akhethiwe kucatshangelwa izidingo zansuku zonke zomzimba, ezilinganiselwe futhi ezihloselwe ukuxazulula izinkinga eziyinkimbinkimbi. Phela, ngaphezu kwenani lamavithamini ezinwele, amaminerali afana ne-selenium, i-zinc, i-magnesium ayadingeka, futhi i-calcium ibalulekile ezinzipho. Ngosuku, umzimba kufanele uthole:
- Vitamin A: 1.5-2.5 mg.
- Vitamin B1: 1.3-1.7 mg.
- Vitamin B2: 1.9-2.5 mg.
- Vitamin B6: 1.5-2.3 mg.
- Vitamin B12: 0.005-0.008 mg.
- Vitamin C: 60-85 mg.
- Vitamin D: 0.025 mg
- Vitamin E: 2-6 mg.
Njengoba unikezwe lezi zibalo, udinga ukufunda ngokucophelela ukwakheka komkhiqizo, ngoba ukuchichima kwamavithamini kungabangela ukulimala okufanayo nokuntuleka kwawo. Khumbula ukuthi izimpawu zokuntuleka kwamavithamini ezinwele nezinzipho zingavela ngemuva nangesikhathi sokusebenzisa ezinye izidlo zokunciphisa umzimba, ngakho-ke lalela ngokucophelela izimpawu ezinikezwa umzimba futhi ube nempilo.