Chifukwa chothandizira thupi panthawi ya zakudya komanso kuchita masewera olimbitsa thupi, zakudya zatsopano ndi zatsopano zimapangidwa nthawi zonse. Zomwe zimakhudza thupi lawo sizitsimikiziridwa, kusiyana ndi mavitamini olemera, zomwe zakhala zikugwirizana ndi madokotala.
Mavitamini oyenerera olemera
Musanayambe kusankha kuti mavitamini amwe otani pamene mukucheperachepera, muyenera kumvetsa momwe zimakhudzira thanzi laumunthu. Mwa iwo okha, zinthu izi sizingasokoneze kuchepa kwakukulu kwa kulemera kwake: chirichonse chimene wobala zipatso adalonjeza, musadye mapiritsi ozungulira ndi kuyembekezera chozizwitsa. Pakati pa zakudya zilizonse (zikhale zakudya zamagetsi kapena zakudya), kusamalira thupi loyenera kumafuna kubwezeretsedwa kwa mchere ndi zakudya zina. Popanda izo, mafuta oyaka ndi kutupa akuchedwa.
Mavitamini olemera amavutitsidwa ndi nthano zomwe zimaperekedwa ndi malingaliro olakwika kuchokera pa intaneti ndi mauthenga ochokera ku maofesi. Zina mwa izo:
- Mphamvu yolimbana ndi mavuto oipa a ma genetic ndi mavuto a mapeto. Palibe vuto lililonse lofalitsidwa kwambiri lomwe lidzathetsa vuto la kunenepa kwambiri chifukwa cha kuwonongeka kwa majini. Chizolowezi chofuna kunenepa kwambiri, chofotokozedwa ndi matenda osauka kwambiri kapena matenda a chithokomiro , ayenera kuchiritsidwa ndi mankhwala omwe akuyang'aniridwa ndi katswiri.
- Kusakaniza kwa polycomplexes ndi diuretics ndi laxatives. Zakudya zovuta nthawi zonse zimathandizidwa ndi mankhwala osokoneza bongo, omwe amachotsa minofu kuchokera ku madzi omwe aphwanyidwa mwa iwo. Amatsuka chilichonse chofunikira kuchokera m'thupi, kotero kuti alibe nthawi yokwanira.
- Mavitamini achilengedwe ndi othandiza kwambiri kuposa omwe amapanga. Nthaŵi zonse akatswiri ofunika kulemera amauzidwa kuti azidalira zipatso ndi ndiwo zamasamba. Koma nthawi zonse samatha kuphimba zosowa za tsiku ndi tsiku kapena mankhwalawa.
Vitamini E olemera
Vitamini E (tocopherol) imapezeka m'nkhani zilizonse zomwe zimanena za mavitamini kutenga pamene kutaya thupi, kubwezeretsa kapena kulimbitsa thupi. Zimatengedwa kukhala imodzi mwapamwamba kwambiri chifukwa chotchedwa antioxidant katundu. Izi zikutanthauza kuti ma complexes ndi kuphatikiza kwa E amalepheretsa njira zowonjezera m'magazi ndi ziwalo, kupititsa nthawi ya moyo. Zilonda za khungu la thupi ndi tocopherol mwamphamvu zimabwezeretsanso epidermis - makwinya osakaniza ndi kuwunikira zizindikirozo.
Kusankha mavitamini omwe mumamwa mukataya kulemera, muyenera kusankha posankha ndi tocopherol. Adzathandiza kuti asataye kukongola chifukwa chakumenyana kovuta kwa munthu wokongola. Chifukwa cha zinthu zomwe tatchula pamwambazi, zimateteza khungu kuti lisapachike, limapangidwa ndi matope a makwinya komanso limateteza tsitsi. Mukhoza kupeza chakudya ichi: chili ndi mafuta achilengedwe (azitona, amondi, mpendadzuwa).
Vitamini D olemera
Zakudya zopatsa vitamini D zimagwiritsa ntchito osagwiritsa ntchito imodzi, koma gulu lonse lothandizira. Amatchedwa calciferols: amatha kupanga mawonekedwe okhaokha m'thupi mwachangu. Zaka zingapo zapitazo, madokotala ankakhulupirira kuti calcipers ingalimbikitse phosphoric metabolism. Kafukufuku waposachedwapa wasonyeza kuti mwa munthu aliyense amene amatha kulemera mofulumira, kuwonongeka kosatha kwa cholecalciferol ndi ergocalciferol kumapezeka m'magazi.
Mavitamini a B kuti awonongeke
Ngakhale osadziŵa kuti vitamini amalephera bwanji, madokotala nthawizonse amalamula mankhwala a gulu B. B1 (thiamin) ndilofunika kwambiri kutenga nawo mbali m'magazi. Thiamine imachepetsanso magazi m'magazi ndi kuthetsa njala usiku. B6 (pyridoxine) imayendetsa kayendetsedwe ka mpweya ndi mpweya ndipo imabwezeretsa mwamsanga chakudya cha mapuloteni - osakhala makhakudya ndi a gluten. B12 (cyanocobalamin) ikugonjetsa mphulupulu, popanda zomwe palibe mkazi wolemetsa angakhoze kuchita.
Mavitamini ochulukirapo polemera
Mavitamini mu zakudya ayenera kunyalanyazidwa molingana ndi malangizo, ndipo nthawi zina - moyang'aniridwa ndi dokotala. Mavitamini olemera amatha kukhala ndi zida zomwe zimatsutsana, choncho chiwerengero cha aliyense chiyenera kuwerengedwa musanagule. Mwachitsanzo, kuyerekezera kashiamu kumatheka kokha ngati "pafupi" ndi chinthu monga D3. Ndipo potaziyamu ndi magnesium zimatengedwa kuti ndizo zigawo zowonjezera kwambiri, zomwe zimayenera kutengedwa mosiyana.
Mavitamini Chromium kulemera
Mu 2008, asayansi atulukira: chromium picolinate imathandiza anthu akuyesera kuchepetsa thupi. Maphunziro okhudza mavitamini omwe amachititsa kulemera kwa thupi amasonyeza kuti zilakolako za maswiti monga makapu ochepa kuchokera ku chofufumitsa ndi chokoleti zimachepa motsutsana ndi chizolowezi chokhala ndi picolinate. Mapangidwe opangidwa ndi mazikowa sali okonzedwa kwa atsikana omwe ali ndi matenda a chiwindi, impso ndi chithokomiro. Zonse zopanga picolinate zidzakuthandizani kutaya makilogalamu 3 mpaka 5 pa mwezi.
Mavitamini Doppelherz wolemera
Doppelherz - mavitamini onse padziko lonse chifukwa cha kulemera kolemera komanso kuthandizira kukongola kwa akazi. Doppellertz Kukongola Slim kumakhala ndi tiyi yobiriwira, linoleic acid, L-carnitine. Chifukwa cha izi, mankhwalawa adzapempha akazi ndi chiwerengero chilichonse. Kwa iwo omwe atha kale kuperewera kwambiri, Doppelgerz adzakuthandizani kuthana ndi njala ndipo adzakupatsani kumverera kosauka, kuchepetsa khungu ndi kulimbitsa mizu ya tsitsi.
Mavitamini adzataya ndi kulemera kwake
Malangizo omwe amawoneka ngati zakudya zowonjezera, koma ali ndi mapulogalamu abwino kwambiri a zinc, osakaniza amino acid, sulfure, chotsitsa cha horsetail, calcium, thiamine, pyridoxine ndi potaziyamu. Mavitamini oterewa mu zakudya amakhala ndi mawu ndi ubwino, zimakhudza khungu, misomali ndi tsitsi. Kufalitsa kuli ndi zochepa zotsutsana: ndiletsedwa kutenga chisamaliro cha munthu aliyense, chifuwa, mimba ndi lactation.
Vitamini Solgar wolemera
Mavitamini otsika kwambiri pa zakudya sizothandiza ngati makina apamwamba pamtengo wapamwamba. M'magulu a mtundu wa Solgar ndi mankhwala atatu omwe amathandizira kuchepetsa kulemera: Tonalin, zizindikiro za lipotropic ndi chromium picolinate. Tonalin ili ndi asileic acid - izi ndizowonjezera zowonjezereka zotsutsana ndi kuyamwa kwa mafuta. Zolemba zapopropicic zimapangitsa kuti mafuta asakanike m'matumbo. Chicken picolinate amachititsa kuchepa kwa njala ndi kuchepa kwa zikhumbo za maswiti.
Mavitamini olemera sagwidwe mantha - angakhale othandiza kwa aliyense amene wasankha kugawana ndi kilogalamu yochuluka, koma akuwopa zotsatira zowopsa. Popanda kutsutsana, akhoza kuchepetsa njala, zilonda za m'mimba ndi kugona. Mavitamini ogwira ntchito masiku ano akhoza kugawa mafuta kulowa m'thupi.