Ukusekelwa okunzima komzimba ngesikhathi sokudla nokusebenza komzimba okunamandla, izithako ezintsha ezintsha nezokudla zenziwa njalo. Umthelela wabo omuhle emzimbeni awubonakali, ngokungafani namavithamini okwehla kwesisindo, ukusebenza okuye kwaqinisekiswa odokotela isikhathi eside.
Amavithamini aphumelelayo ekulahlekeni kwesisindo
Ngaphambi kokuba unqume ukuthi yiziphi amavithamini okuphuza uma ulahlekelwa isisindo, udinga ukuqonda indlela yemiphumela yawo empilweni yomuntu. Ngabo ngokwabo, lezi zinto azikwazi ukuphazamisa ukuncipha okubukhali kwesisindo: noma ngabe umkhiqizi wabo uthembisile, ungadli amaphilisi enemiqulu futhi ulindele isimangaliso. Ngesikhathi noma yikuphi ukuvinjelwa kokudla (kungaba yi-veganism noma yokudla), ukugcinwa kwesimiso sokusebenza esifanele kudinga ukugcwaliswa kwamaminerali nezinye izakhi. Ngaphandle kwalo, ukushisa kwamafutha nokuvuvukala kwehla.
Amavithamini okwehla kwesisindo azungezwe izinkolelo ezitholwa yimpendulo engalungile evela kwi-Intanethi kanye nolwazi oluvela emaforamu. Phakathi kwabo:
- Amandla okulwa nezakhi zofuzo ezimbi nezinkinga ze-endocrinological. Ayikho enye eyinkimbinkimbi ekhangisiwe kakhulu ezoxazulula inkinga yokukhuluphala okubangelwa ukungafani kahle kwezakhi zofuzo. Ukuthambekela kokukhuluphala, okuchazwe izifo ezimbi noma izifo ze-thyroid , kufanele kuphathwe ngemithi ngaphansi kokuqondiswa kochwepheshe.
- Inhlanganisela yama-polycomplex ane-diuretics nama-laxatives. Ukudla okunamandla kusekelwa njalo yi-herbal infusions, ekhulula izicubu eziphuma emveleni oye wahluma kuwo. Bahlanza noma yiziphi izinto eziwusizo emzimbeni, ngakho-ke abenaso isikhathi sokukhiqiza noma yimuphi umphumela.
- Amavithamini wemvelo asebenza kangcono kunalawo ahlanganiswa. Ukulahlekelwa ochwepheshe bezesisindo bahlale belulekwa ukuba bancike ezitshalweni nezithelo. Kodwa abahlale bekwazi ukumboza isidingo sosuku ngalokhu noma lokho.
I-Vitamin E yokulahlekelwa isisindo
I-Vitamin E (tocopherol) itholakala kunoma yiziphi izihloko ezitshela ukuthi yiziphi amavithamini okufanele zithathwe uma zilahlekelwa isisindo, zivuselela noma ziqinisa ukuzivikela. Kubhekwa njengenye yezinto ezifashisayo kakhulu ngenxa yezindawo ezibizwa nge-antioxidant. Lokhu kusho ukuthi izingqinamba ngokufakwa kwe-E ziphazamisa izinqubo ze-oxidative egazini nasezigumbini, zandisa isikhathi sokuphila. I-Creams yesikhumba somzimba nge-tocopherol ivuselela ngokunamandla i-epidermis - imibimbi ebushelelezi futhi ilulaze amamaki alula.
Ukukhetha ukuthi yiziphi amavithamini okuphuza uma ulahlekelwa isisindo, kufanele ukhethe ngokucacile ukubunjwa nge-tocopherol. Uzosiza ukulahlekelwa ubuhle ngokumelene nokwahlukana komzabalazo onenkani womfanekiso omuhle. Ngenxa yalezi zakhiwo ezingenhla, ivimbela isikhumba ukuba singalenga, siboshwe ngendwangu yemibimbi futhi kuvimbela ukulahleka kwezinwele. Ungathola lokhu kudla: kuqukethe amafutha omzimba (umnqumo, i-almond, i-sunflower).
I-Vitamin D yokulahlekelwa isisindo
Ukudla nge-vitamin D kuhilela ukusetshenziswa kweyodwa, kodwa iqembu lonke lezinto ezilandelanayo eziwusizo. Babizwa ngokuthi ama-calciferols: bayakwazi ukwakha ngokuzimela e-epidermis ngaphansi kwethonya elangeni eliqondile. Eminyakeni embalwa eyedlule, odokotela bakholelwa ukuthi ama-calcipers angakhuthaza kuphela ukuphefumula kwe-phosphoric. Ucwaningo lwamuva luye lwabonisa ukuthi kunoma yimuphi umuntu ojwayele ukuzuza isisindo esisheshayo, iphutha elingunaphakade le-cholecalciferol ne-ergocalciferol lilotshwe egazini.
B amavithamini okwehla kwesisindo
Ngisho nangaphandle kokwazi ukuthi yiliphi i-vitamin yokulahlekelwa isisindo kuzosiza esimweni esithile, odokotela bahlale bebeka izidakamizwa zeqembu B. B1 (thiamin) yiyona ebaluleke kakhulu ekubambeni iqhaza emzimbeni wansuku zonke. I-thiamine inciphisa amazinga egazi le- glucose ngokuqeda ukuphazamiseka okungalapheki kokulamba ebusuku. I-B6 (i-pyridoxine) igcwalisa uhlelo lokujikeleza nge-oxygen futhi ivuselela ngokushesha ukuphelelwa kwamaprotheni ekudleni - okungewona ama-carbohydrate kanye ne-gluten. I-B12 (i-cyanocobalamin) inqoba ama-neuroses, ngaphandle kwalokho okungabikho owesifazane olahlekelwa yisisindo ongakwenza.
Inhlanganisela yamavithamini ngokulahlekelwa isisindo
Amavithamini ekudleni kufanele athathwe ngokuqinile ngokwemiyalo, futhi kwezinye izimo - ngaphansi kokuqondiswa udokotela. Amavithamini okwehla kwesisindo angaqukatha izingxenye eziphikisanayo, ngakho-ke ukwakheka komunye kufanele kufundwe ngaphambi kokuthenga. Isibonelo, ukufana kwe-calcium kungenzeka kuphela uma "kuseduze" nesici esinjenge-D3. Futhi i-potassium ne-magnesium zibhekwa njengezingxenye ze-allergenic, okumele zithathwe ngokwahlukana.
Amavithamini ama-Chromium wokulahlekelwa isisindo
Ngo-2008, ososayensi benza ukutholakala: i-chromium picolinate iyasiza kubantu abazama ukunciphisa umzimba. Ucwaningo ngesihloko salokho amavithamini abangela ukulahlekelwa isisindo kubonise ukuthi izifiso zamaswidi ezinjenge-carbohydrate elula kusuka kwamakhekhe kanye ne-chocolate zinciphisa ngokumelene nesimo sokudla njalo kwe-picolinate. Ukufometha ngesisekelo akusikiselwe amantombazane anezifo zesibindi, izinso kanye nekhanda le-thyroid. Zonke ezinye i-picolinate zizosiza ukulahlekelwa yi-3 kuya ku-5 kg ngenyanga.
I-Vitamins Doppelherz yokulahlekelwa isisindo
I-Doppelherz - amavithamini aso yonke wokulahlekelwa isisindo esisheshayo nokusekelwa ubuhle besifazane. I-Doppellertz Beauty Slim iqukethe itiye elihlaza, i-linoleic acid, i-L-carnitine. Ngenxa yalokhu kubumba, isidakamizwa sizokhenela abesifazane abanoma yisiphi isibalo. Kulabo asebevele bahamba ngokulahlekelwa kwesisindo esikhulu, i-Doppelgerz izosiza ukunqoba ukusilamba kwendlala futhi izonikeza umuzwa wokukhanya, ukuphucula isikhumba nokuqinisa izimpande zezinwele.
Amavithamini azosakaza ngokulahlekelwa isisindo
Kodwa iziqondiso zibhekwa njengesithasiselo sokudla, kodwa zakhiwa kahle nge-zinc, ingxube yama-amino acid, isulfure, i-horsetail extract, i-calcium, i-thiamine, i-pyridoxine ne-potassium. Lezi vithamini eziyinkimbinkimbi ekudleni zigcina ithoni nenhlalakahle, zithinta kahle isikhumba, izipikili nezinwele. Ukusakazeka kunenani lokuncintisana: akuvunyelwe ukuthatha ukungaboni ngaso sonke isikhathi izingxenye, ukukhulelwa, ukukhulelwa kanye nokulahlwa.
I-Vitamin Solgar yokulahlekelwa isisindo
Amavithamini angabizi kakhulu ekudleni akusiwo aphumelelayo njengezintambo eziyinkimbinkimbi ngamanani aphezulu. Emkhakheni we-brand Solgar kukhona izidakamizwa ezintathu zokusekela ukulahlekelwa isisindo: Tonalin, izici ze-lipotropic ne-chromium picolinate. I-Tonalin iqukethe i-linoleic acid - lena iyinhlanganisela ephumelela kunazo zonke ekuphazamiseni ukungena kwamafutha. Izici ze-lipotropic ziphuthumisa ukwedlula kwamafutha asetshenziswe emaphethelweni emathunjini. Inkukhu ye-picolinate inesizathu sokuncipha kwesifiso sokunciphisa ukudla nokunciphisa izifiso zamaswidi.
Amavithamini okwehla kwesisindo akufanele asabe - angaba usizo oluhle kunoma ngubani oye wanquma ukuhlukana nama-kg kilogram, kodwa wesaba imiphumela engenzeka yempilo. Ngenani lokuncintisana, banganciphisa ukuhlaselwa kwesilamba, ubuhlungu besisu nokulala. Amavithamini asebenzayo angamanje angahlukanisa amafutha angena emzimbeni.