Ukuze uqonde ukuthi ungasiza kanjani isikhumba ukuba sibhekane ngokuphelele nomsebenzi waso, kuyasiza ukukhumbula ukuthi yimiphi imisebenzi eyenziwa "igobolondo" lethu.
Ngakho, umsebenzi wesikhumba:
- Ukuvikelwa okuyinhloko endaweni yangaphandle, ngakho-ke, kumagciwane, emisebeni, ukushisa nokubanda;
- Akuyona ize ukuthi izingane ezisanda kuzalwa zelulekwa ukuba zikhululwe ezingutsheni kaningi, ukuze isikhumba ” siphefumule»;
- Umjuluko, i-sebum, nezinye izinto zingakhishwa kuphela ngezimbotshana zesikhumba.
- Amanzi-usawoti, igesi, kanye ne-protein metabolism kwenzeka ngokubamba iqhaza okuqondile kwendawo yonke yesikhumba.
Izimpawu zokuntuleka kwamavithamini esikhumbeni
Ngokuvamile izintokazi zilwa nemibuthano ngaphansi kwamehlo, ikhasi “eliwolintshi” nezithende ezimaholoholo. Ngaphezu kwalezi zinto ezisobala nezijwayelekile esizinakayo, kufanelekile ukukhumbula ezinye izimpawu ezivame ukunganakwa.
Kufanele uxwayiswe:
- Isikhumba esomile nesithambile;
- Imifantu ezindebeni, ikakhulukazi emakhoneni omlomo;
- Imibimbi eguquguqukayo ngaphezu kodebe olungenhla;
- Amaqhubu, amakhanda amnyama;
- Ubomvu besikhumba, i-eczema ne-dermatitis;
- Ukubonakala kwemivimbo ngisho nokucindezela okuncane.
Konke lokhu kubonisa ukuntuleka kwamavithamini abalulekile - A, B2, B3, B6, C, E no-D.
Umphumela wamavithamini esikhumbeni kanye nokuqukethwe kwawo ekudleni
Vitamin A-ukukhula, ukululama nokuvuselelwa kwesikhumba ngokuphelele ngaphansi kokulawulwa kwe-Retinol (uvithamini A). Ngokwandisa ukuqina nokuqina kwesikhumba, i-Retinol ibalulekile esikhumbeni, ikakhulukazi kwabesifazane. Imithombo kavithamini A: isipinashi, izinhlanzi ezinamafutha, isibindi se-cod, izithelo ze-citrus, i-sea buckthorn, i-broccoli, i-caviar ebomvu, i-yolk yeqanda, ukhilimu onzima, ushizi, izaqathe, i-sorrel, ibhotela.
Amavithamini B-hydration, izinqubo ze-metabolic, ukuphulukiswa okusheshayo nokuvimbela ukuguga ngaphambi kwesikhathi yizici eziyinhloko zomphumela wala mavithamini esikhumbeni. Imithombo yamavithamini B: imvubelo, amaqanda, inyama yenkomo, i-legumes, irayisi elinsundu nelasendle, ama-hazelnuts, ushizi, i-oats, i-rye, isibindi, i-broccoli, amahlumela kakolweni, i-cottage shizi, i-buckwheat, i-herring, i-kelp.
Vitamin C-ikhuthaza ukwakheka kwe-collagen, ebhekene nentsha yesikhumba, futhi inempahla yokuqinisa imithambo yegazi kanye nokulinganisa ukungezwani komzimba. Imithombo kavithamini C: i-rosehip, i-kiwi, i-sweet bell pepper, izithelo ze-citrus, i-currant emnyama, i-broccoli, imifino eluhlaza, amabhilikosi.
Vitamin E-ukuvikelwa endaweni yangaphandle embi, ukugcinwa komswakama wesikhumba, ukusheshisa ukuvuselelwa kwamaseli. Imithombo ye-vitamin E: amafutha omnqumo, uphizi, i-sea buckthorn, ama-alimondi, i-sweet bell pepper.
Vitamin D-ukugcina ubusha besikhumba, ukugcina ithoni, ukuvimbela ukuguga. Imithombo kavithamini D: ubisi, imikhiqizo yobisi, amafutha ezinhlanzi, ibhotela, i-parsley, isikhupha seqanda.
Vitamin namaminerali izakhiwo
Uma ubheka uhlu lokudla oluqukethe amavithamini adingekayo, uyaqaphela ukuthi akunakwenzeka ngokomzimba ukudla ukudla okuningi ukuze unikeze isikhumba ngamavithamini anele. Izakhiwo ezilinganiselayo zamavithamini namaminerali ziyasiza, okucatshangelwa ukuthi ukuchichima kwe-vitamin A kungabangela ukungezwani komzimba, futhi i-vitamin E ngobuningi ibangela isicanucanu kanye nesisu esibuhlungu.
Ngakho-ke, lapho ukhetha amavithamini ekhemisi, udinga ukucabangela ukuthi yiziphi izinkinga okufanele zixazululwe kuqala. Uma isimo sesikhumba singabangeli ukukhathazeka, kunengqondo ukusebenzisa i-vitamin complex complex kanye ngonyaka ukuvimbela izinkinga.