John Myers
Ukudla kwakho kungadlala indima ebalulekile ekugcineni izinwele ezigcwele, ezinempilo kanye nokusiza ekuvimbeleni ukulahlekelwa izinwele. Thola lapha ukuthi yikuphi ukudla okuqukethe amavithamini kanye nezakhi zokulandelela ezibalulekile izinwele zakho.
Izinwele ezinempilo sibonga i-zinc
I-Zinc inomthelela ekugcinweni kwezinwele ezijwayelekile. Umzimba wakho awukwazi ukukhiqiza i-trace element ngokwayo noma uyigcine isikhathi eside. Ngakho-ke, ukusetshenziswa njalo kokudla okuqukethe i-zinc kuyadingeka ukuze izinwele ezinempilo.
Indlela elula yokuthola i-zinc eyanele ukudla ushizi njalo. I-Edam eqinile, i-Gouda e-creamy, ne-Emmental inothe nge-zinc futhi inambitheka kakhulu kunanoma isiphi isithasiselo sokudla esilwa nokuqothuka kwezinwele.
Ungathola futhi i-trace element enyameni efana nenkomo noma yenkukhu noma enyameni yegeyimu. Ukusetshenziswa kwamaqanda kuyanconywa futhi ukumboza ngokugcwele izidingo zakho ze-zinc, njengoba nazo ziqukethe amaminerali. Funda kabanzi mayelana nokudla okuqukethe i-zinc lapha.
I-Biotin isekela impilo yezinwele nesikhumba
I-Biotin iyivithamini encibilikayo emanzini, eyaziwa nangokuthi i-vitamin B7. Ukuze uvimbele ukulahlekelwa izinwele, le vithamini ibalulekile njengoba inomthelela ekugcinweni kwezinwele ezivamile. Idlanzana nje lamantongomane ngosuku anele ukuhlangabezana nezidingo zakho zikavithamini B7. Amantongomane, ama-hazelnuts, kanye nama-cashews acebile ku-biotin ngakho-ke kufanele abe yingxenye yokudla kwakho.
Uma ungawathandi amantongomane, kufanele uhambe ngeqanda lasekuseni lasekuseni. Amaqanda enkukhu nawo anothile nge-biotin, ngakho amaqanda akho amnandi aklotshiwe angasiza ekunakekeleni izinwele zakho. Ungathola futhi i-biotin kumakhowe, i-oatmeal, nezinhlanzi ezifana ne-carp ne-cod.
I-Broccoli, amaqanda & co.: gcina izinwele zakho zizinhle nge-selenium
I-Selenium ingenye yezinto ezibalulekile zokulandela umkhondo futhi inomthelela ekugcinweni kwezinwele ezinempilo. Amantongomane aseBrazil noma iklabishi kanye nemifino ka-anyanisi inothile nge-selenium. Jabulela idlanzana lamantongomane ase-Brazil noma i-broccoli eshisiwe njalo futhi ubambe iqhaza ngenkuthalo ekugcineni izinwele zakho zizinhle futhi zigcwele. Futhi kunconywa: ukusetshenziswa kwamaqanda, aqukethe i-biotin ne-zinc kanye nalesi sici sokulandelela.
Sicela uqaphele: Endabeni yokulahlekelwa izinwele eziyindilinga noma ngokweqile, kufanele nakanjani uthintane nodokotela wesikhumba. Angakwazi ukucacisa ukuthi isifo sokuzivikela komzimba noma isikhunta sikhona futhi akuphathe ngendlela efanele.
