Li-vithamini tse 5 tse Molemohali bakeng sa Khōlo ea Moriri (+3 Metsoako e meng)

Litaba

• 1. Vithamine A
• 2. Li-vithamine tsa B
• 3. Vithamine C
• 4. Vithamine D
• 5. Vithamine E
• 6. Tšepe
• 7. Zinki
• 8. Liprotheine
• Na U Lokela ho Nka Tlatsetso ea Moriri?

Re kenyelletsa lihlahisoa tseo re nahanang hore li na le thuso ho babali ba rona. Haeba u reka ka lihokela tse leqepheng lena, re ka fumana khomishene e nyane. Ts'ebetso ea rona ke ena.

Haeba u reka ho hong ka sehokela se leqepheng lena, re ka fumana khomishene e nyane. Sena se sebetsa joang.

Batho ba bangata ba nka moriri o shebahalang o phetse hantle e le sesupo sa bophelo bo botle kapa botle.

Joalo ka karolo efe kapa efe ea 'mele oa hau, moriri o hloka limatlafatsi tse fapaneng hore o phele hantle le ho hola ().

Ebile, khaello ea phepo e ntle e hokahane le ho lahleheloa ke moriri.

Le ha lintlha tse kang lilemo, liphatsa tsa lefutso le lihormone le tsona li ama kholo ea moriri, ho ja limatlafatsi tse ngata ke senotlolo.

Ka tlase ke livithamini tse 5 le limatlafatsi tse ling tse 3 tse ka bang tsa bohlokoa molemong oa kholo ea moriri.

1. Vithamine A

Lisele tsohle li hloka vithamine A bakeng sa kholo. Sena se kenyelletsa moriri, lisele tse holang ka potlako 'meleng oa motho.

Vithamine A e boetse e thusa litšoelesa tsa letlalo ho etsa ntho e mafura e bitsoang sebum. Sebum e nosetsa letlalo la hlooho mme e thusa ho boloka moriri o phetse hantle ().

Lijo tse haelloang ke vithamine A li ka baka mathata a 'maloa, ho kenyeletsoa ho lahleheloa ke moriri ().

Le ha ho le bohlokoa ho fumana vithamine A e lekaneng, e ngata haholo e ka ba kotsi. Liphuputso li bonts'a hore ho noa ha vithamine A ho tlatsetsa ho ka tlatsetsa ho tahlehelo ea moriri ().

Litapole tse monate, lihoete, maphutshe, spinach le khale kaofela li na le beta-carotene, e fetotsoeng vithamine A.

Vithamine A e ka boela ea fumanoa lihlahisoa tsa liphoofolo tse kang lebese, mahe le yogurt. Oli ea sebete sa cod ke mohloli o motle haholo.

U ka fumana li-supplement tsa Vitamin A inthaneteng.

Moriri oa hau o hloka vithamine A ho lula o le mongobo mme o hola. Mehloli e metle e kenyelletsa litapole, lihoete, spinach, khale le lijo tse ling tsa liphoofolo.

2. Li-vithamine tsa B

E 'ngoe ea livithamini tse tsebahalang haholo bakeng sa kholo ea moriri ke vithamine ea B e bitsoang biotin.

Boithuto bo amahanya khaello ea biotin le tahlehelo ea moriri ho batho ().

Le ha biotin e sebelisoa e le mokhoa o mong oa kalafo oa tahlehelo ea moriri, ba haelloang ba na le litholoana tse ntle.

Leha ho le joalo, khaello ha e fumanehe hangata hobane e hlaha ka tlhaho lijong tse fapaneng.

Hape ho na le tlhaiso-leseling ea hore na biotin e sebetsa hantle bakeng sa kholo ea moriri ho batho ba phetseng hantle.

Li-vithamine tse ling tsa B li thusa ho theha lisele tse khubelu tsa mali, tse tsamaisang oksijene le limatlafatsi hloohong le molomong oa moriri. Ts'ebetso tsena li bohlokoa molemong oa kholo ea moriri.

U ka fumana li-vithamine tsa B lijong tse ngata, ho kenyeletsoa lithollo, lialmonde, nama, tlhapi, lijo tsa leoatleng le meroho e lefifi, e makhasi.

Ntle le moo, lijo tsa liphoofolo ke tsona feela mehloli e metle ea vithamine B12. Kahoo haeba u latela lijo tsa batho ba sa jeng nama kapa vegan, nahana ka ho nka tlatsetso.

U ka fumana li-vithamine tsa B tse tlatsetsang inthaneteng.

Li-vithamine tsa B li thusa ho tsamaisa oksijene le limatlafatsi hloohong ea hau, e thusang kholo ea moriri. Lithollo tsohle, nama, lijo tsa leoatleng le meroho e lefifi, e makhasi ke mehloli e metle ea livithamini tsa B.

3. Vithamine C

Tšenyo e kholo ea mahala e ka thibela kholo mme ea etsa hore moriri oa hau o tsofale.

Vitamin C ke antioxidant e matla e thusang ho itšireletsa khahlanong le khatello ea mali e bakoang ke li-radicals tsa mahala.

Ntle le moo, 'mele oa hau o hloka vithamine C ho etsa protheine e tsejoang ka hore ke collagen - karolo ea bohlokoa ea sebopeho sa moriri.

Vithamine C e boetse e thusa 'mele oa hau ho monya tšepe, e leng diminerale e hlokahalang bakeng sa kholo ea moriri.

Fragole, pelepele, guava le litholoana tsa lamunu kaofela ke mohloli o motle oa vithamine C.

Ho hlokahala vithamine C ho etsa collagen mme e ka thusa ho thibela moriri ho tsofala. Mehloli e metle e kenyelletsa pelepele, litholoana tsa lilamunu le fragole.

4. Vithamine D

Maemo a tlase a vithamine D a hokahane le alopecia, lentsoe la tekheniki bakeng sa tahlehelo ea moriri ().

Patlisiso e boetse e bontša hore vithamine D e ka thusa ho theha follicles tse ncha - masoba a manyane hloohong moo moriri o mocha o ka holang (8).

Ho nahanoa hore vithamine D e bapala karolo ea tlhahiso ea moriri, empa lipatlisiso tse ngata li shebane le li-receptor tsa vithamine D. Karolo ea nnete ea vithamine D ho kholo ea moriri ha e tsejoe.

Seo se boletse, batho ba bangata ha ba fumane vithamine D e lekaneng mme e kanna ea ba mohopolo o motle ho eketsa phallo ea hau.

'Mele oa hau o hlahisa vithamine D ka ho kopana ka kotloloho le mahlaseli a letsatsi. Mehloli ea phepo e nepahetseng ea vithamine D e kenyelletsa tlhapi e mafura, oli ea sebete sa cod, li-mushroom tse ling le lijo tse matlafalitsoeng.

Lisebelisoa tsa vithamine D li fumaneha marang-rang.

Karolo ea sebele ea vithamine D ho kholo ea moriri ha e utloisisoe, empa mofuta o le mong oa tahlehelo ea moriri o hokahane le bofokoli. O ka eketsa maemo a vithamine D ka ho chesoa ke letsatsi kapa ka ho ja lijo tse itseng.

5. Vithamine E

Joalo ka vithamine C, vithamine E ke antioxidant e ka thibelang khatello ea mali.

Phuputsong e 'ngoe, batho ba lahlehetsoeng ke moriri ba bile le keketseho ea 34.5% ea kholo ea moriri kamora ho tlatselletsa le vithamine E likhoeli tse 8 ().

Sehlopha sa placebo se bile le keketseho ea 0,1% feela ().

Peo ea soneblomo, lialmonde, spinach le li-avocate kaofela ke mehloli e metle ea vithamine E.

Vithamine E e thusa ho thibela khatello ea mali le ho matlafatsa kholo ea moriri. Mehloli e metle ea phepo e kenyelletsa lipeo tsa soneblomo, lialmonde, spinach le li-avocado.

6. Tšepe

Iron e thusa lisele tse khubelu tsa mali ho isa oksijene liseleng tsa hau. Sena se e etsa diminerale ea bohlokoa mesebetsing e mengata ea 'mele, ho kenyeletsoa kholo ea moriri.

Khaello ea tšepe, e bakang khaello ea mali, ke sesosa se seholo sa tahlehelo ea moriri. E tloaelehile haholo ho basali (,,,).

Lijo tse nang le tšepe e ngata li kenyelletsa litlama, li-oyster, mahe, nama e khubelu, spinach le lensisi.

Lisebelisoa tsa tšepe li fumaneha inthaneteng.

Ho haella ha tšepe ke sesosa se ka sehloohong sa ho lahleheloa ke moriri, haholo ho basali. Mehloli e metle ka ho fetisisa ea tšepe e kenyelletsa likhama, li-oyster, mahe, nama e khubelu, spinach le lensisi.

7. Zinki

Zinki e bapala karolo ea bohlokoa kholisong ea lisele tsa moriri le ho e lokisa. E boetse e thusa ho boloka litšoelesa tsa oli tse potileng follicles li sebetsa hantle.

Ho lahleheloa ke moriri ke letšoao le tloaelehileng la khaello ea zinki (,).

Liphuputso li bonts'a li-supplement tsa zinc li fokotsa ho lahleheloa ke moriri ho bakoang ke khaello ea zinc (,).

Leha ho le joalo, ho na le litlaleho tse ling tsa nalane ea hore tlatsetso le lethal dose e phahameng haholo le tsona li ka kenya letsoho tahlehelong ea moriri.

Ka lebaka lena, ho ka ba molemo ho fumana zinki ea hau lijong tsohle. Lijo tse nang le zinki e ngata li kenyelletsa li-oyster, nama ea khomo, spinach, kokoana-hloko ea koro, peo ea mokopu le lensisi.

Zinki ea diminerale e ka ntlafatsa kholo ea moriri ho batho ba haelloang ke eona. Mehloli e metle e kenyelletsa li-oyster, peo ea nama ea khomo le ea mokopu.

8. Liprotheine

Moriri o entsoe hoo e batlang e le protheine. Ho sebelisa chelete e lekaneng ho bohlokoa bakeng sa kholo ea moriri.

Liphuputso tsa liphoofolo li bontša hore khaello ea protheine e ka fokotsa kholo ea moriri mme ea ba ea lebisa ho lahleheloeng ke moriri (,,).

Leha ho le joalo, khaello ea protheine ea 'mele e fumaneha seoelo haholo linaheng tsa Bophirimela.

Ho ja protheine e lekaneng ho bohlokoa bakeng sa kholo ea moriri, leha khaello ea protheine e fumaneha seoelo linaheng tsa Bophirimela matsatsing ana.

Na U Lokela ho Nka Tlatsetso ea Moriri?

Lijo ke mohloli o motle ka ho fetisisa oa livithamini tseo u li hlokang bakeng sa kholo ea moriri.

Leha ho le joalo, haeba u sa fumane lijo tse lekaneng, li-supplement li ka ba molemo.

Ho ea ka lipatlisiso, li-supplement li sebetsa hantle ho batho ba seng ba ntse ba haelloa ().

Ho feta moo, tekanyetso e kholo ea livithamini le liminerale e ka ba kotsi haeba u sa haelloe. Kahoo sebetsa le ngaka ho fumana hore na u na le khaello kapa che.

Qetellong ea letsatsi, tsela e molemohali ea ho fumana limatlafatsi tsena ke ka ho ja lijo tse nang le phepo e nepahetseng, tse thehiloeng lijong tse kenyelletsang lijo tse ngata tse nang le limatlafatsi.