Kuti unzwisise kuti ungabatsira sei ganda kunyatsogadzirisa basa rayo, zvinobatsira kuti urangarire zvinoshanda zvinoitwa ne "shell" yedu.
Saka, iro basa reganda ndere:
- Iko kudzivirirwa kukuru kubva kune yekunze nharaunda, nekudaro, kubva kune hutachiona, radiation, kupisa uye kutonhora;
- Hazvina kuitirwa kuti vacheche vacheche vanorayirwa kuti vasunungurwe kubva pazvipfeko kazhinji, kuitira kuti ganda "rifeme»;
- Sweat, sebum, uye zvimwe zvinhu zvinogona kungoburitswa kuburikidza nepore yeganda.
- Mvura-munyu, gasi, uye mapuroteni metabolism zvakare anoitika pamwe nekutora chikamu kweiyo yese nzvimbo yeganda.
Zviratidzo zvekushaikwa kwevhithamini paganda
Kazhinji vakadzi vanonetsekana nematenderedzwa pasi pemeso, peel "orenji" uye zvitsitsinho zvakakasharara. Mukuwedzera kune izvi zvinhu zviri pachena uye zvinozivikanwa zvengwariro yedu, zvakakodzera kurangarira zvimwe zviratidzo zvinowanzoregeredzwa.
Iwe unofanirwa kungwarira:
- Yakaoma uye isina ganda ganda;
- Kutsemuka pamiromo, kunyanya pamakona emuromo;
- Transverse makwinya kumusoro kwemuromo wepamusoro;
- Mapundu, misoro mitema;
- Kutsvuka kweganda, eczema uye dermatitis;
- Kuonekwa kwemavanga kunyangwe aine kumanikidza kudiki.
Zvese izvi zvinoratidza kushomeka kwemavhitamini akakosha - A, B2, B3, B6, C, E uye D.
Mhedzisiro yevhithamini paganda uye zvirimo mune chikafu
vhitamini A-kukura, kupora uye kuvandudzwa kweganda kuri zvachose pasi pesimba re Retinol (vitamini A). Nekuwedzera kuomarara uye kusimba kweganda, Retinol yakakosha paganda, kunyanya kune vakadzi. Zvitubu zvevhitamini A: sipinashi, hove dzine mafuta, chiropa chekodha, michero yecitrus, gungwa buckthorn, broccoli, red caviar, mazai yolk, heavy cream, cheese, karoti, sorrel, butter.
B mavitamini-kushomeka kwemvura, maitiro emagetsi, kurapa nekukurumidza uye kudzivirira kukwegura nguva isati yakwana ndizvo zvinhu zvikuru zvinoitwa nemavhitamini aya paganda. Zvitubu zveB mavitamini: mbiriso, mazai, nyama yemombe, nyemba, mupunga uye wemusango, hazelnuts, cheese, oats, rye, chiropa, broccoli, gorosi, cottage cheese, buckwheat, herring, kelp.
vhitamini C-inosimudzira kuumbwa kwecollagen, iyo inokonzeresa kune vechidiki veganda, uye zvakare ine pfuma yekusimbisa tsinga dzeropa uye kuenzanisa kusagadzikana kweanogarisana. Zvinyorwa zve vitamini C: rosehip, kiwi, sweet bell pepper, citrus fruit, black currant, broccoli, miriwo yakasvibirira, apricots.
vhitamini E-kudzivirira kubva kune yakashata yekunze nharaunda, kuchengetedza kwehunyoro hweganda, kumhanyisa kwesero kuvandudzwa. Zvinyorwa zve vitamini E: mafuta omuorivhi, peas, gungwa buckthorn, maarmond, sweet bell pepper.
vhitamini D-kuchengetedza hujaya hweganda, kuchengetedza matauriro, kudzivirira kuchembera. Zvinyorwa zvevhitamini D: mukaka, zvigadzirwa zvemukaka, mafuta ehove, bota, parsley, zai yolk.
Vitamin uye zvicherwa zvivakwa
Ukatarisa pane chinyorwa chezvekudya zvine mavhitaminzi anodikanwa, unoona kuti hazvigoneke kudya chikafu chakawandisa kupa ganda mavitamini akakwana. Yakaenzana vhitamini nemamineral zvivakwa zvinouya kununura, izvo zvino funga kuti kuwandisa kwevhitamini A kunogona kukonzera kusagadzikana, uye vhitamini E muhuwandu hwakawanda inokonzeresa kusvotwa uye kushungurudzika mudumbu.
Naizvozvo, paunenge uchisarudza mavitamini mupharmacy, unofanirwa kufunga nezvematambudziko api anofanira kutanga agadziriswa. Kana mamiriro eganda asingakonzere kunetseka, zvine musoro kushandisa yakajairwa vhitamini yakaoma kamwe pagore kudzivirira matambudziko.