Ukulahleka izinwele kuyinkinga evamile kulabo besilisa nabesifazane, kodwa, ngeshwa, iningi labo liyakuthinta ubulili obuhle. Ngokuphambene nenkolelo evamile, isizathu sokuba izinwele zisuke zishiye ikhanda lethu akuzona kuphela amakhemikhali asetshenziswa njalo ngosini obuthakathaka. Ngokuvamile, ukuntuleka kwamavithamini kuholela ekulahlekeni kwezinwele kwabesifazane. Lokhu kuhlotshaniswa nama-physiology emzimbeni wesifazane: umjikelezo wokuya esikhathini, ukukhulelwa, ukubeletha, izinguquko ze-hormonal kuholele ekulahlekelweni noma ukungabi namandla kwamavithamini abalulekile nama-trace elements. Ngakho-ke, ukugcina ubuhle nempilo yezinwele, kuyasiza kakhulu ukwazi ukuthi amavithamini amelana nokulahlekelwa izinwele kwabesifazane kudingeka athathwe njalo.
Ngakho-ke, yiziphi amavithamini ezisiza ukusindisa izinwele zethu?
Okokuqala yi- vitamin A. Ukulahlekelwa izinwele ngokuntuleka kwevithamini A, kuhambisane nokumelela nokubamba. Izaqathe, imifino eluhlaza, isipinashi, ibhotela nesibindi kunezivithamini A.
I-Vitamin E ikhuthaza ukumunwa kwe-vitamin A, kuyadingeka ukuba kucebiswe amaseli nge-oxygen nezakhi. Kodwa kufanele kukhunjulwe ukuthi i-vitamin E ayikwazi ukuthathwa ngokucophelela ngamalungiselelo ensimbi, okudingeka futhi ekuqiniseni izinwele. I-Vitamin E itholakala kumafutha omquba, i-pepper elimnandi, inhlanzi enamafutha, isipinashi, amantongomane, ihlumela ukolweni.
Ukuntuleka kwevithamini F kuhambisana nokulahlekelwa izinwele kanye nokukhwabanisa. Ukugcwalisa umzimba ngaleli vithamini kumele udle ama-alimondi, amafutha omsila, ama-walnuts.
Kuwusizo ukulahlekelwa izinwele kwabesifazane ne- vitamin B - thiamine, riboflavin, biotin, inositol, folic acid, pyridoxine, cyanocobalamin. Amavithamini B atholakalayo emilenzeni ye-brewer, i-peas eluhlaza, i-bran, isipinashi, amantongomane, amaqanda, isibindi, iklabishi yasolwandle, i-legumes, kanye nokudla okucebile amaprotheni.
I-Vitamin C iqinisa isimiso somzimba sokuzivikela, isiza ukuhlanza umzimba wezinto ezinobuthi, okusiza nokuqinisa izinwele. I-Sauerkraut, i-citrus, i-peas eluhlaza, i-parsley inethambile ku-vitamin C.
Ngaphezu kwamavithamini, ukulahlekelwa izinwele kungabangelwa ukungabi nalutho kwezakhi. Ukungenakusiza ngezinwele zensimbi, i-phosphorus, i-selenium, i-silicon, i-zinc ne-magnesium.
Amavithamini omuthi aphikisana nezinwele
Amavithamini angena emzimbeni ngokudla angadliwa kahle, ngakho-ke, ngisho nokudla okulinganiselayo nokulinganiselayo, isimo sezinwele sihlala sinobuhlungu ngokwanele. Ezimweni ezinjalo, izinkimbinkimbi ze-multivitamin eziqukethe inani elidingekile lamavithamini namagciwane. Ukunquma ukuthi yiziphi amavithamini ezibhekene nezinwele ezilahlekile ezidingekayo esimweni ngasinye, ungakwazi emitholampilo ekhethekile noma ebhodini lokuhlola. Uma ukwelapha izinwele, amavithamini kufanele athathwe ngokuqinile ngokwemiyalo futhi uma kungekho ukuphikisana.
Kwezinye izimo, ukulahlekelwa izinwele ngenxa yokungabi namavithamini kudinga iseluleko esikhethekile kanye nokuqokwa kwemithi. Lokhu kungenxa yezifo ezivimbela ukungenisa amavithamini, i-beriberi enzima nezinye izinkinga. Ngakho-ke, umuntu akufanele abuyele isikhalazo kudokotela uma ukulahlekelwa izinwele kungabonwa ngenxa yesizathu esicacile. Kumele kuqashelwe ukuthi kungathatha isikhathi eside ukufeza umphumela oyifunayo. Ukudla kwamavithamini kuyothinta isimo sezinwele emva kwezinyanga ezingu-5-6, ngakho-ke ngeke kube okungcono ukuzinakekela izinwele ezengeziwe ngokusiza izimonyo ezikhethekile.