M'malo mwake, kukana kwake kupsinjika ndi kwakukulu, ndipo kutuluka kwa maganizo olakwika kumakhala kwakukulu. Komabe, mkaziyo amafunikira chitetezo chowonjezereka, chifukwa ntchito zake zimatanthauza kuti nthawi zonse zowopsya. Choncho, pokhudzana ndi mavitamini a zakudya zawo, woimira aliyense wa kugonana osagwirizana ayenera kuganizira ali wamng'ono.
Chitetezo cha thupi lonse.
Kuti mutetezeke ku zoopsa zambiri, nthawi zonse mukhale bwino ndipo muzimveka ndi kumwetulira kodabwitsa, ndipo mkaziyo amafunikira mavitamini A, C, E. Iwo ali ndi zipatso, masamba, batala, nkhumba ndi chiwindi cha ng'ombe komanso zakudya zamalonda.
Choncho, vitamini A imathandizira chitetezo cha amayi ambiri, zimathandiza kuteteza achinyamata a khungu lake, imachepetsa mphamvu ya metabolism ndipo imathandiza kuti khungu likawoneke makamaka m'malo osatetezeka - pa manja, mbali ndi mapazi. Kuwonjezera pamenepo, mankhwala othandizawa amachititsa kuti chithokomiro chikhale chokwanira komanso chimachepetsa maso. Amapezeka mu granular caviar, sing'anga-mafuta zonona zonona, cod chiwindi ndi mafuta.
Vitamini C - wokonzekera thanzi la mtima wa thupi lachikazi, ndiye kuti akuyang'anira njira yachibadwa ya kuchepa kwa thupi, amathandiza kuchotsa poizoni m'magazi ndi zina zomwe zingakhale zoopsa. Vitamini, pakati pazinthu zina, imalimbikitsa ubongo ndikupanga ntchito zoteteza thupi. Amapangitsa khungu kukhala losasunthika ndipo limawonjezera kukanika kwa zotsatira zake zoipa. Pofuna kupeza vitamini C okwanira, munthu aliyense wokhudzana ndi kugonana kosalala ayenera kumaphatikizapo zakudya zake za tsiku ndi tsiku zipatso zilizonse za citrus (zipatso za zipatso za zipatso, malalanje, mandimu, mandarins), mphesa ndi masamba (letesi, katsabola, parsley, cilantro).
Koma kuti tikhalebe ndi elasticity ndi elasticity ya khungu, vitamini C yokha sichikwanira. Palinso mankhwala ena othandiza kwambiri omwe amapereka osati kuteteza katsopano ndi unyamata wa khungu, komanso kumateteza ku chiwonongeko chonse. Vitamini E, yemwenso amadziwika kuti tocopherol: ngati pangakhale mpweya wamuyaya, ndiye kuti gawoli lidzakhala lofunikira kwambiri. Selo lirilonse lidzapangitsa kuti izi zikhale zotsekemera, zosasinthika popanga mapuloteni, motetezedwa kuteteza izo kuuma ndi kufulumizitsa kukonzanso kwake. Pezani vitamini E ukhoza kukhala mu amondi, mbewu za mpendadzuwa, mafuta a masamba (makamaka - mu azitona), kapena maulendo osiyanasiyana.
Muyenera kudya ma vitamini amodzi tsiku ndi tsiku. Koma kudziŵa mavitamini kuti ndi kofunikira komanso komwe kumakhalapo pakudya sikunapindulitse zonse. Zamoyo zimathandizanso kuti aziphunzira. Ndipo chifukwa chaichi, ndibwino kuwonjezera zakudya zomwe zimakhala ndi zinc ndi selenium, zomwe zimakhala ndi mavitamini okwanira omwe amapezeka m'ma tomato, mazira, oyster ndi nsomba.
Mafupa amphamvu, misomali ndi mano.
Mkazi alibe chifukwa chotchedwa woyimira kugonana kosalimba. Zoonadi, kupunduka kwa mafupa ake ndi 18% kuposa kuposa anthu. Malingana ndi chiwerengero, mazenera a dzino amawoneka mofulumizitsa ndi 12%. Ndipo misomali, chifukwa cha chikondi cha akazi kwa nthawi yaitali ya manicure, nthawi zonse imafuna kulimbikitsidwa. Choncho, thupi lachikazi limafuna calcium mu kashiamu osachepetsedwa ndi mavitamini omwe amathandiza kwambiri.
Pali lingaliro lomwe likuwonjezera kuchuluka kwa mlingo wa vitamini D omwe amadya chakudya, chomwe chimayambitsa mphamvu ya mafupa m'thupi la munthu, ndi chofunikira kwa amayi omwe ali ndi zaka 40. Koma kwenikweni, mavitamini oterewa amafunika kwa amayi aliwonse a zaka - kuyambira wamng'ono kwambiri kupita patsogolo. Choncho, aliyense wolemba mabuku, wofunitsitsa kuwonetsera kumwetulira kwabwino ndikuyang'anitsitsa misomali yaitali yokongola, ayenera kusamala ndi kupezeka kwa mankhwala ndi calcium mu zakudya zawo. Musanayambe kutulutsa dzira la yai (yaiwisi), nsomba zam'madzi kapena zakumwa zowawa mu chakudya chanu cha tsiku ndi tsiku, ayenera kufunsa katswiri wa mankhwala kapena zakudya zowonjezera.
Pambuyo pa zaka 50 mu thupi la amayi, kuchepa kwachidziwitso kumakhala kuchepa. Pa nthawi imeneyi mafupa onse aakazi ndi ofooka kwambiri. Pofuna kupewa zozizwitsa zopanda pake, zimathandiza kuti amayi oterewa aziwonjezera zakudya za nsomba ndi zinthu zina zomwe zimadya calcium, iron ndi phosphorous.
Pali vitamini D chinthu chimodzi chofunika - thupi lingathe kulipanga, motsogoleredwa ndi mazira a ultraviolet. Choncho, mkazi ndiwothandiza kwambiri dzuwa. Ndipo osati m'chilimwe, komanso m'nyengo iliyonse yotentha. Inde, pali malamulo a sunbathing omwe amatengera kuteteza khungu lochokera ku ukalamba msinkhu, kutentha pang'ono kapena kuuma. Koma pokhala ndi malingaliro oyenerera, pokhala ndi madzuwa, mukhoza kupeza mlingo woyenera wa vitamini D.
Ukhondo wa magazi ndi mphamvu ya mitsempha.
Zoonadi, kuyesa kudziwa mavitamini omwe mkazi amafunikira, sikokwanira kuganizira kokha thupi lokhazikika. Ndipotu, mtima wabwino umayamba osati ndi mafupa amphamvu osati ndi zotupa za khungu (makamaka azimayi aang'ono, amene sanavutikebe ndi vuto la khungu). Maziko a chisangalalo ndi kusakhala ndi nkhawa, chizoloŵezi cha kayendetsedwe ka kayendetsedwe kake komanso ma hormones oyenera.
Khungu lakale silingasokoneze anthu omwe amapeza vitamini B12 yokwanira, yomwe imayambitsa magazi, yomwe imakhudzidwa ndi chizoloŵezi cha kagayidwe ka shuga kagawofididwe ndi mafuta. Ndiko kusowa kwa vitamini mu chakudya chomwe nthawi zambiri chimayambitsa vuto la umoyo kwa amayi omwe ali oledzera ku zamasamba. Popeza amapezeka kokha m'mazira, giblets ndi mankhwala opangidwa ndi mkaka, odyetsa zakudya nthawi zonse amalandira. Ndipo kupanga mankhwalawa pa mlingo wa mankhwala sikunatheke.
Kuperewera kwa vitamini B 12 m'magazi kumawonjezera chiopsezo cha matenda monga kuchepa kwa magazi, neurosis, matenda ovutika maganizo. Kuonjezera apo, ndicho chigawo chomwe chimalepheretsa kuwonjezeka kwa maganizo, kulimbikitsa dongosolo loyamba la mitsempha ndipo liri ndi udindo wokhoza kuti mkazi athetse maganizo ake.