Isizathu esona sizathu sokukhula kancinci kwenyameko ukubonelela ngokwaneleyo kwenkqubo yegazi kunye nomzimba ngokubanzi kunye nezinto eziyimfuneko. Ukuba zonke izinto ezifunekayo zingene kwiifollicle, iinwele ezincinane ziya kuqala ukukhula ngokukhawuleza. Ukongeza, isakhiwo seenwele ezindala siya kuphucula, njengoko ukuhlaziywa kweeseli zabo kuya kuqhubeka. Amaminerali afana ne-magnesium, i-iodine, isulfure, isinyithi, i-calcium, i-zinc, i-potassium, i-chromium, i-silicon, ithusi, i-manganese, i-selenium yenza iinwele ziphilile kwaye zikhanya, kwaye zikhawuleze ukukhula kwazo. Ngoko, masiqhubekele kwimpendulo ethe xaxa kumbuzo: wenzeni ukwenzela ukukhula kweenwele ngokukhawuleza?
Kwiphumo elihle liya kubangela ukusetyenziswa kwee-oyile ezahlukeneyo (ziqukethe amaninzi e-fatty acids, efunekayo umzimba wethu, kunye neenwele ngokukodwa). Amafutha afakwe ngokupheleleyo kwisikhonda, abuye avuselele, acincike kwiingcambu zeenwele. Ukongeza, banesiphumo sokunyusa, okubangela ukukhawuleza kokukhula kweenwele.
Izinwele ziyakwazi ukuyeka ukukhula ngenxa yokungakhathali, ukujikeleza kwegazi, kunye nokusetyenziswa kwezixhobo ezikhethiweyo ezingenakulungelelaniswa iinwele kunye nokunakekelwa kwesikhumba.
Uninzi lwabantu, ingakumbi abasetyhini, aluvuyo ngeenwele zabo. Kwaye isizathu esiyinhloko ukungabikho kwamavithamini, okukhokelela ekulahlekeni kweenwele kunye nokubonakala kwintsimbi.
I-Vitamin A - isekela ukhuseleko lwezitho zakho ezibalulekileyo kwinqanaba lendawo. Kungabikho kwakhe emzimbeni wakho onokukhokelela ekulahlekelweni kokukhanya kunye nokulahleka kweenwele, ziba zomile kwaye ziphazamisekile, zivela. Ukuze umzimba wakho uhlale ufumana i-vitamin A eyaneleyo, kufuneka udle ukutya okufana nesibindi, ibhotela, izikhupha zeqanda, ubisi obuphelele (ubisi lobisi luqulethe inani elincinci le-vitamin A) kunye ne-ukhilimu. Umzimba wakho uzakufuna malunga ne-1.0 mg ye-vitamin A ngosuku.
I-Vitamin B2 - iyabulela kuye ukuba iinwele zakho ziza kubonakala ngokutsha kunye nempilo. Ukuba iinwele zakho kwiingcambu zikhawuleza zhirneyut, kwaye iingcebiso zomile, ngoko ulahlekile le vithamini. Kumntu omdala, i-2 mg ye-vitamin B2 ngosuku iya kuba yanele. Ungayifumana esibindi, inyama, isinkwa, inyama, iimveliso zobisi.
I-Vitamin B3 - ikhuthaza ukubunjwa kweentloko kwizinwele. Ngenxa yokungabikho kweenwele zakhe ziqala ukuvala, ukukhula kwazo kuphazamiseka. Umntu omdala udinga malunga ne-50-100 mg ye-vitamin B3. Itholakala ngokuyinhloko kwenkomo, isibindi, intlanzi, i-peanuts, imvubelo ye-brewer kunye ne-grains epheleleyo.
I-Vitamin B9 - ikhawuleza ukukhula kweenwele. I-pallor yesikhumba ikwazi ukubona ngokucacileyo ukungabikho kwale vithamini. Ukuze ugweme le "ntlekele", kufuneka uhlale unomlinganiselo we-vitamin. Kuba umntu omdala, u-0.2-0.3 mg ngosuku uyanele. Le vithamini inomlinganiselo okwaneleyo oqulethwe ngesonka, imifuno, ushizi, i-cottage cheese nentlanzi.
I-Vitamin B10 - iphucula ukunyuka kweenwele, ilwa neenwele ezimhlophe, isekela imbala yeenwele eziqhelekileyo (ezifana neempawu kwi-vitamin B3). Ngokutya okunokulinganisela, ukutya rhoqo kwevithamini kuya kuzaliswa yedwa. Ngomhla umntu omdala ngu-100 mg. Ukuba umzimba wakho udinga i-vitamin B10, kufuneka udle ukutya okunjengamaqanda eqanda, imvubelo ye-brewer, iimveliso zobisi, iitapile, irayisi, iinantambo kunye nentlanzi.
I-Vitamin E-ichaphazela ukutya kwezitho zentlungu. Kwaye oku kuchaphazela ngqo ukukhula, ukubonakala kunye nombala weenwele zakho. Awudingi ngaphezu kwe-15 mg yevithamini ngosuku ukubuyisela ibhalansi yayo. Ukuba umlinganiselo we-vitamin E emzimbeni wakho uphelelwe, ngoko unokukhokelela ekulahlekeni kweenwele. Ubuninzi, ungayifumana le vithamini kwisityalo sokutya. Okokuqala kufuneka udle i-oyile yemifino, i-salads, iitamatayi, isipinashi, iiperesi, imbewu ye-rosehip, iparsley.
I-Vitamin F - inqanda ukubonakala kweentambo kunye nokulwa neentlungu. Ukongezelela, kubonga kuye ukuba ezinye iivithamini zithandeka ngakumbi kwaye zandisa umsebenzi wazo. Kwamazwe amaninzi kukholelwa ukuba le vithamini kufuneka ibe yi-1% kwizinga leentsuku zokudla kweekhalori. Ukuba umzimba wakho udinga i-vitamin F, kufuneka uchithe ukutya okufana ne: iifuno zemifuno ephuma kwi-flax imbewu, i-ovary ngqolowa, i-soybean, i-sunflower, i-peanut. Isixa esaneleyo sale vithamini sitholakala kwiimbewu zelanga, ii-almonds, i-walnuts.
Isantya sokwanda kweenwele siya kunceda ukukhawuleza ukutyelela umgcini wezinwele (ubuncinane kanye ngenyanga). Umgaqo wegolide omele uwugcine ukuze ukhule iinwele zakho uphumule kwaye uphumule. Kufuneka ufumane ubuthongo obaneleyo, sebenzisa i-"right", udle ngokufanelekileyo.
Kwaye kungakhathaliseki ukuba uthanda ikhofi kangakanani, ungayisebenzisi kakubi. Gwema utshaya olusebenzayo nolushushu. Ukuze ususe i-toxins evela emzimbeni, zisele amanzi amaninzi acocekileyo.
Ezi ngcebiso ezilula ziya kukunceda ugcine impilo yeenwele zakho, kodwa umzimba wonke.