Mzimba ngenxa luvo: leyo kungcono ukukhetha?

ngeziqu luvo akusifumani yonke yobomi imihla. Emsebenzini, esikolweni, usapho, abantwana - konke oku kuthatha ixesha elininzi umgudu, ixesha kunye nempilo anqabileyo. Ukukhusela inkqubo luvo, kuyimfuneko ukuba pick up iivithamini ngenxa luvo. Kukuphi na okulunge ngakumbi? Nale kufuneka uqonde ngokweenkcukacha.

Izinto ezibangela iingxaki kunye luvo. kugci-

Sonke siyaqonda ukuba luvo akakuthabathi ingxaki ngaphandle emsi. Nkqu uvalo kakhulu eziqhelekileyo kuyimfuneko ukuba bamqumbise. Ngenxa yokuba kufuneka uyazi zonke izinto ezibangela ukuphazamiseka ye-CNS, kwaye wokuqala babo - uxinzelelo.

Ngelishwa, ubomi bethu zizaliswe ntshikilelo, kunye nokushenxisa ngokupheleleyo kubo kubomi bemihla ngemihla akunakwenzeka. Kunye neemeko ingxaki ngamnye, nto leyo maxa wambi lifumana abantu, akayi kungabangela iingxaki ezinkulu luvo. Kuphela stress elide kunye nokudakumba kunokubangela ukuphazamiseka kwinkqubo luvo.

Noko ke, le nto ayikho nje eqhelekileyo, kodwa ke elula phakathi kwezinye izizathu. Uxinzelelo kunokunyangwa lula, Uziphathe maxa wambi kuba ngokwabo. Kodwa ukuba uyaqaphela ngaphezu kwezinye iingxaki kunye nenkqubo luvo, indlela nesizathu is serious kakhulu ngakumbi.

hypoxia

Isizathu elandelayo ukuze kwekhono kweeseli zemithambo-luvo - hypoxia. Le isizathu ukuswela oksijini ingqondo wonke umzimba.

Yinto eyaziwayo ukuba neeseli zobuchopho kudla malunga ne-20% ye ioksijini esiyiphefumlayo. Ezinye iyimfuneko ukuze imizimba yethu xa iyonke. Noko ke, ukuba anciphise ukufikelela oxygen ubuchopho ngenxa imizuzwana 6 kuphela, abantu baphelelwe zingqondo, kwaye ngemizuzwana 15 uyakwazi ukucwangcisa kakuhle engqondweni.

Konke oku nempembelelo embi kakhulu kwi-luvo. Kodwa kufuneka siqonde ukuba isizathu sokuba iingxaki kunye nenkqubo luvo ayikwazi nje kuphela hypoxia ebukhali, kodwa engapheliyo.

Ukuba umvuselele wena ukusuka iimpawu zesi sifo, oko kuyimfuneko ukulungiselela imihla 15-20 ukuhamba ngomzuzu, kwakhuthazwa rhoqo ndawo, kwakunye udinga iivithamini nokomeleza luvo. Kodwa ke kuye kungasiwaso bonke. Qaphela ukuba nasemva emi window ivulekile ukuba imizuzu eli-10-15, omnye unokujonga ukuphucuka okukhulu kwezempilo.

lobushushu emzimbeni

Loo nto njengoko ubushushu bomzimba i ikwachaphazela inkqubo luvo. Imihla iyoluka ukugcina lobushushu ngasentla 38-39 izidanga kuqatshelwe ukuba ukunyuka babantu rate metabolic. Excitation iiseli zemithambo-luvo kwenzeke, obuquka umzimba agcina elekhtrons nokuncipha kwezibonelelo.

Kodwa xa supercooling kumzimba inokuba ingxaki kunye luvo, kuba basabela ukucola phantsi luvo echaphazela yonke luvo.

pathways Iingxaki

disorder pathways amaninzi eqalwe kunye iingxaki central system luvo. Umzekelo, kuyaziwa ukuba glucose kubaluleke kakhulu ukuba ubuchopho kunye nokusebenza kwayo. A ukwehla okukhulu umxholo weli egazini ikhokelela ukuphazamiseka Iiseli zobuchopho kwaye kungakhokelela ekulahlekeni lokuqonda. ukungabikho elide glucose kunokubangela iingxaki ezinkulu lakho kunye neuron.

Kuyimfuneko ukuba esweni intsalela ion hydrogen electrolytes, kwakunye Ukwanda le iivithamini zomzimba B. Ingakumbi lo mbuzo malunga abafazi bayathanda ukuba ahlale phezu zokutya yaye ngokufuthi ukuba umzimba wakho komzimba. Ngenxa ukuba wena, uze ulandele nasiphi na isondlo, qiniseka ukuba iivithamini ngenxa luvo. Kukuphi na okulunge ngakumbi? Thetha ngale kamva.

iinkqubo arhabaxa

Impilo umzimba wakho kufuneka esweni ngenyameko, ngenxa yokuba umkhuhlane kunokukhokelela kwintlekele. Kukho iindidi ezahlukeneyo ukuphazamiseka kwenkqubo luvo, elowo kubo uya kuxhomekeka apho komtshiso oko. Nolwazi oluphangaleleyo ukudumba meninges, oko kukwaphula ejikeleza yobuchopho, ndanda noxinzelelo intracranial, zonke leyo echaphazela kakubi inkqubo luvo.

Ungakwazi ukucofa inani elilandelayo izizathu apho kunyanzelekile ukuba asele iivithamini, komeleza inkqubo luvo:

• Yofuzo.
• Naziphi yamathumba emzimbeni.
• Uhlasela luvo (magnetic field, ngoku, ukungcangcazela rhoqo, umzekelo, ukuze ilungiswe).
• Ukwazi izinto eziyityhefu.

Ngoku ukuba ukuqonda unobangela iingxaki kunye nenkqubo luvo, kubalulekile ukuqonda ukuba kukho iivithamini ngenxa luvo, lowo ulungileyo, nendlela yokwenza izigqibo kokuthenga.

Iivithamini kweqela A (retinol kunye carotene)

Amalinge ukuba ziqhutyelwa izilwanyana lubonise ukuba ukuze obude Esalingwayo izidalwa ukunyuka nge-15-20%, kufuneka zibandakanywe ukudla ukudla okune carotene kunye retinol. Ukongezelela, iivithamini Umntu ukunika ubuthongo ephilileyo, kwakunye kuchaphazela ukuhla kwezinga abagugayo cell-luvo. Kodwa ke ukungabikho kweenkcukacha iivithamini kungabangela ukonakala ingqalelo kunye inkumbulo, sehlise abasabela luvo.

Ukuze kuthintelwe kukuvela iingxaki ezinjalo, kuyimfuneko ukuba kungafundiswa kudla ekudleni kwakho;

• zamaqanda.
• Iminqathe, ithanga.
• Ibhotolo kunye namafutha lesi ulwandle.
• isibindi Fish.

Kodwa kufuneka siqonde ukuba iivithamini okuhle luvo - ezi iivithamini ezibanjiswe moderation. Ngoko ke, hypervitaminosis ingakukubetha ukungabi namdla, excitability ngokugqithiseleyo. Abantwana kwenzeka neanorexia muscular. Ngoko ke kufuneka ukuba bangaxhatshazwa iivithamini A.

B vitamins

Ngoko ke akukho mfihlakalo ukuba iivithamini okuhle luvo - ezi zizinto kwiqela B. Ngenxa yokuba abo amaninzi esimiselweyo iingxaki kunye nenkqubo luvo. Kananjalo baye bacebisa ukuba prophylaxis kubantwana uvel kusenokwenzeka ukuba ntshikilelo.

Siza aqonde uxanduva novithamini ngalinye kwiqela.

B1 - hydrochloride

Le vitamin inoxanduva ekuphuculeni ubuchule ngengqondo, kuyanceda umoya, kuba vitamin uthathwa ukuba yeQela elungileyo. Foods isityebi thiamin: ubisi, oatmeal, buckwheat, iimbotyi, irayisi.

B2 - riboflavin

Le vitamin kuyimfuneko ukuba Yindibanisela iiseli. Kunye nokunqongophala ukukhathala riboflavin olukhawulezileyo kwenzeka emzimbeni, intloko ebuhlungu, ubuthathaka emzimbeni. Ukuze enze lo vitamin emzimbeni adle inyama, isibindi, iinuts, ubisi.

B3 - niacin, nicotinic acid, PP

Vitamin B3 yi njengesakhi esibalulekileyo kwi biosynthesis of iiprothini, lipids kunye iihomoni. Into onoxanduva ekuphuculeni ejikeleza Cerebral kwaye kuphela vitamin ezinxulumene namayeza. Ukubuyisela ukungabikho niacin emzimbeni, kufuneka ukongeza ezityiwa kwesibindi, inyama yenkuku, amakhowa, amandongomane, iimbotyi, iertyisi, i-oats kunye nengqolowa.

Vitamin B3 uyasokola anorexia ngokudla. Kunye nokunqongophala ukwimo kwenzeka ixhala kunye nokudakumba.

B6 - pyridoxine

Iivithamini kuba luvo - kokona kulungileyo? Igama enye izinto eziphambili ezibangela kuqheleke inkqubo luvo - pyridoxine. Vitamin unoxanduva lokuyila mpilo, serotonin kunye nucleic. B6 igalelo xi isiqabu nekhuthazayo kwaye iqinisekisa ukulala ephilileyo.

Kuba nempumelelo B6 emzimbeni kufuneka utye amandongomane, igalikhi, iintlanzi zolwandle kunye neziqhushumbisi.

B9 - folic acid

Ukuze simelane ukwehla yomkhosi loloyiko kunye ixhala, kufuneka uthathe folic acid. Vitamin B9 ezifumaneka ekutyeni efana iminqathe, igwele, amakhowa, cauliflower nesibindi.

B12 - cobalamin

Le vitamin zifumaneka kuphela yibhaktheriya, athi abenoxanduva imveliso yawo. Cobalamin kwakhona oluhlala kwi nezintso kwesibindi ubengena negazi leenkomo neleebhokhwe ukutya esikutyayo amadlelo. Cobalamin inoxanduva ukhuseleko luvo.

Ukuqinisekisa ukuba intlalo-ntle vitamin emzimbeni, kufuneka guzzle i oluntsonkothileyo iivithamini ngenxa luvo.

Vitamins C, D no-E

Kodwa oku zonke iivithamini ngenxa luvo. Yintoni kungcono ukuba akhethe, xa uxinezeleko kunye neemvakalelo kuchaphazela kakubi kwindlela yakho luvo? Alithandabuzeki elokuba, olu ascorbic acid. Ungafumana ukuba phantse zonke izakhiwo vitamin. Ngaphezu koko, novithamini C uqulathwe neziqhamo zesitrasi, ngokunjalo asendle wavuka, currants, cranberries nemifuno.

Kwakhona musa ukulibala malunga iivithamini D no E. I lokuqala ifumaneka itshizi, encinane itshizi kunye nentlanzi, kodwa novithamini E ifumaneka iimbewu, ikhaphetshu, isipinatshi kunye oli yemifuno.

Ukuba uceba ukuthenga iivithamini ukuba luvo kwi ekhemesti, lowo ulungileyo kuthenga, uya kukuxelela zingcaphephe. Kufuneka ingamiselwa umthamo wena, ngokuba intsalela kweevithamini kungaba yingozi kwimpilo yakho.