Amavithamini kwabesifazane emva kweminyaka engu-50

Abacwaningi bathola ukuthi engxenyeni yesibili yokuphila, amavithamini ayabalulekile nakancane ebusheni. Ngaphezu kwalokho, amavithamini kwabesifazane emva kweminyaka engu-50 abalulekile nje, nakuba kubonakala sengathi abaningi banesilinganiso sokuthi isidingo sabo singanciphisa kancane, njengoba ukuguquka kwesimiso kule nkathi yokuphila kuhamba kancane kunalokho eminyakeni eyishumi eyedlule. Ngenxa yalesi sizathu, umzimba uthatha isikhathi esiningi ukufanisa lezo izakhi eziza nokudla.

Kodwa-ke, njengokwenziwa komkhuba, amavithamini kubesifazane ayadingeka ikakhulukazi eminyakeni engama-50. Kulokhu, ukwamukelwa kwabo akufanele kunciphise, kodwa, ngokuphambene nalokho, kwanda.

Kungani ukwandisa ukungenisa amavithamini?

Iminyaka ebuzwayo ibhalwe ngokuhlelwa kabusha komzimba wesifazane, mayelana nokungena kwakhe esikhathini esibucayi. Izinkinga zokuphila, izici zomzimba zowesifazane ezihambisana nokulahleka kwenyanga kanye nezakhi zomzimba ngesikhathi sokuya esikhathini, kanye nokubeletha nokukhipha isisu - konke lokhu emva kweminyaka engu-50 kuzenza uzizwe, futhi owesifazane uqala ukulahlekelwa ngokushesha ubuhle, kodwa nempilo.

1. Isikhumba siba mncane kakhulu futhi siphumelele, okuholela ekupheleleni kwayo.
2. Izimpumputhe, ezingenasici nezingenayo ziyizipikili.
3. Amavithamini amahle amantombazane emva kweminyaka engama-50 nawo ayadingeka ngoba izinwele ezivela shiny ne-fluffy kancane kancane ziba zimila futhi zibuhlungu.
4. Amathambo abuye abe namandla kakhulu: i-porosity ivela, okusho ukuthambekela kokuqhekeka nokuphefumula .
5. Izinguquko ziphinde zibonwe esimweni sengqondo: abesifazane bavame ukucasula futhi besabe; banezifo ezihlangene, i-gait iphukile.

Ukusetshenziswa kwemifino nezithelo akukwazi ukuhlinzeka umzimba wesifazane oneminyaka engu-40 ngesilinganiso esidingekayo nesilinganisweni samavithamini, okusho ukuthi kudingeka i-vitamin complex. Noma kunjalo, ukukhetha okungahleliwe kwamavithamini akunakwenzeka ukunikeza umphumela omuhle. Ukudla okunempilo kwamalungiselelo e-vitamin kuyonikezwa kuphela uma kunconywa ochwepheshe. Lokhu kubalulekile ngoba ukwamukela okungalawulwa kungaholela ekudleni ngokweqile futhi esikhundleni sokusebenzisa izinkinga zempilo, ngokungafani nemifino nezithelo ezinamavithamini amaningi futhi angeke kubangele impilo.

Yiziphi amavithamini adingekayo?

Ukuthatha ama-vitamin amalungiselelo kufanele kuhanjiswe ngokuhlakanipha futhi ngokukhetha, okungukuthi, ukuqonda ukuthi yimaphi amavithamini okuphuza emva kweminyaka engu-50.

1. I-Vitamin D , okumele ingene emzimbeni hhayi kuphela ngesimo semithi, kodwa futhi ekubunjweni kokudla okudliwayo. Isimiso sosuku nsuku zonke ngu 2.5 μg. Ukwamukelwa kwawo kuthuthukisa isimo samazinyo, izipikili, izinwele, kuvimbela ukutholakala kwe-osteoporosis, kusiza isimo somzimba. Itholakala ezinhlanzi ezinamafutha, amakhowe, i-yolk yolk, i-caviar, imikhiqizo yobisi.
2. I-Vitamin K "isiza" emsebenzini we-vitamin D ekubuyiseleni isimo sezipikili nezinwele, ukuqinisa izinyo zokuqothula izinyo. Ngaphezu kwalokho, ukutholakala kwalo kuthinta izinga lokugaya igazi, futhi kunomphumela omuhle emsebenzini wezinambuzane. Nika ubhontshisi, pepper elimnandi, isipinashi kanye neklabishi broccoli. Amanye amanani ayo atholakala ekudleni inyama. Usuku lomsebenzi ojwayelekile womzimba udinga cishe 90 mg wevithamini K.
3. I-Vitamin F , ehlanganisa i-polyunsaturated fatty acids i- omega-3 ne-omega-6, ilawula amazinga wegazi we-cholesterol, iyasiza ukuqeda i-edema, ikhuthaza ukuphulukiswa nokuvuselelwa kwesikhumba. Unomphumela omuhle esimweni sesistimu yokuzala. Kuqukethwe kuwo wonke amafutha yemifino, amafutha wezinhlanzi kanye ne-avocado. Abesifazane emva kweminyaka engu-50 badinga u-10 mg wevithamini.

Ngaphezu kwalokho, ukwamukelwa kwamavithamini anamanzi kwabesifazane emva kweminyaka engama-50 kuboniswa, njengeTsi-Klim, Vitrum Zenturi, Undevit, Alphabet 50 plus. Noma kunjalo, umthamo, ukwakhiwa kanye nemvamisa yokwamukelwa kufanele kuthathwe udokotela.