Amavithamini for isimiso sezinzwa: okuyinto engcono ukukhetha?

ukungezwani Nervous zikufice yansuku zonke kithi. Emsebenzini, esikoleni, umkhaya, izingane - konke lokhu kuthatha eziningi umzamo, isikhathi kanye nezempilo eziyigugu. Ukuvikela isimiso sezinzwa esiyinhloko, kubalulekile ukuba sithathe amavithamini ngoba isimiso sezinzwa. Yikuphi okungcono? Nalokhu kungase kudingeke uqonde ngokuningiliziwe.

Izimbangela Tinkinga impumuzo. izingcindezi

Sonke baqonde ukuthi isimiso sezinzwa akuthathi inkinga aphume okwesibhakabhaka. Ngisho uvalo abavamile kakhulu kuyadingeka ukuze kuvuswe. Ngenxa odinga ukukwazi zonke izimbangela izifo we CNS, futhi owokuqala babo - ukucindezeleka.

Ngeshwa, izimpilo zethu zigcwele ukucindezeleka, futhi ususe ngokuphelele kubo Kusukela epilweni yangamalanga engenakwenzeka. Futhi Inkinga ngabanye ezimweni, ngezinye izikhathi sihlangana nabantu, ngeke zinkinga ezinkulu nge isimiso sezinzwa. Kuphela ukucindezeleka isikhathi eside nokucindezeleka kungabangela iziyaluyalu e isimiso sezinzwa esiyinhloko.

Nokho, lokhu isici yisona esikhulunywa abantu abaningi nje kuphela, kodwa futhi elula phakathi kwezinye izizathu. Ukucindezeleka zingelashwa kalula, futhi zasebenzelana nabo ngezinye izikhathi kungaba bebodwa. Kodwa uma ubona ezingaphezu kuka nezinye izinkinga nge isimiso sezinzwa emaphakathi, izindlela kanye isizathu sibucayi kakhulu.

hypoxia

Isizathu olandelayo ukungasebenzi kwekhono ezinzwa - hypoxia. Lokhu imbangela ukuntuleka komoya-mpilo ebuchosheni futhi wonke umzimba.

Kuyaziwa ukuthi amangqamuzana obuchopho kudle mayelana 20% wonke umoya-mpilo. Zonke ezinye kuyadingeka ukuze umzimba wethu iyonke. Nokho, uma ubeke umkhawulo ukufinyelela oxygen ebuchosheni nge imizuzwana 6 kuphela, abantu balahlekelwa ukwazi, futhi ngemizuzwana 15 ungasetha ukungasebenzi ebuchosheni.

Konke lokhu kungenxa nethonya elilimazayo kakhulu nesimiso sezinzwa. Kodwa kumelwe baqonde ukuthi isizathu nezinkinga isimiso sezinzwa esiyinhloko can kuyinto hypoxia acute hhayi kuphela, kodwa futhi ezingalapheki.

Ukuze baxwayise ukuzikhipha izimpawu zalesi sifo, kubalulekile ukuhlela nsuku zonke 15-20 ngomzuzu njengoba sishaywa umoya, angabiki njalo izakhiwo, kanye kudingeka amavithamini uqinise isimiso sezinzwa. Kodwa ngokuvamile dengwane zonke. Qaphela ukuthi ngisho nangemva imi windi livuliwe imizuzu 10-15, umuntu angabona uqaphela ukuba ngcono okukhulu sinempilo.

izinga lokushisa emzimbeni

Into enjengale lokushisa lomzimba sithinta isimiso sezinzwa esiyinhloko. Isikhathi eside ukugcina lokushisa ngenhla 38-39 degrees waphawula ukuthi abantu umzimba ngesilinganiso iyakhula. Excitation of amangqamuzana ezinzwa kwenzeka, okuyinto luhambisana nomthwalo okwalandela unyathela amabhuleki umzimba wabo futhi Ukuwohloka imithombo.

Kodwa lapho supercooling umzimba angase abe nezinkinga imizwa, ngoba ukuphendula kubambezela e izinzwa ezithinta lonke isimiso sezinzwa.

Izinkinga umzimba

disorder umzimba uvame okuqalwe ne sezinzwa izinkinga ohlelweni. Ngokwesibonelo, ukuthi i-glucose kubaluleke kakhulu ubuchopho kanye nokusebenza yayo yaziwa. A ukwehla elibukhali okuqukethwe yalolu ketshezi egazini kuholela ukuphazamiseka kwamangqamuzana obuchopho futhi kungaholela nokulahlekelwa ukwazi. yokuntuleka isikhathi eside glucose kungaholela ezinkingeni ezingathi sína futhi engelapheki nge cortex cerebral.

Kuyadingeka ukuqapha ibhalansi hydrogen ion futhi electrolyte, kanye saturation umzimba amavithamini B. Ikakhulukazi lo mbuzo imayelana abesifazane bayathanda ahlale phezu ukudla kanye bavame ukubanga umzimba wakho yokukhathala. Ngoba uma, futhi ulandele noma imiphi Ukudla, qiniseka ukuthatha amavithamini ngoba isimiso sezinzwa. Yikuphi okungcono? Xoxa ngalokhu kamuva.

izinqubo ukuvuvukala

Impilo umzimba wakho kufanele ziqashwe ngokucophelela, ngoba ngisho umkhuhlane kungaholela emiphumeleni engathí sina. Kunezinhlobo ezahlukene izifo isimiso sezinzwa, futhi ngayinye kuwo kuzoncika lapho ukuvuvukala. Nge ukuhileleka ukuvuvukala meninges, kungukuphula kwegazi cerebral, anda ingcindezi intracranial, zonke kubathinta kabi isimiso sezinzwa esiyinhloko.

Ungase futhi ukhethe inombolo olandelayo izizathu lapho kuphoqelekile ukuba baphuze amavithamini, kuqinisa isimiso sezinzwa:

• Ufuzo.
• Noma yimuphi izimila emzimbeni.
• It uhlasela isimiso sezinzwa (ensimini kagesi, zamanje, vibration njalo, isibonelo, for ukukhanda).
• Ukuchayeka ezinobuthi.

Manje ukuthi uyaqonda imbangela yezinkinga nge isimiso sezinzwa esiyinhloko, kubalulekile ukuqonda ukuthi zikhona amavithamini ngoba isimiso sezinzwa, okuyinto engcono, futhi indlela yokwenza izinqumo kokuthenga.

Amavithamini of Iqembu (retinol kanye carotene)

Ukuhlolwa ukuthi aphethwe izilwane luye lwabonisa ukuthi ukuze nempilo ende zokuhlola izidalwa inyuka ngo 15-20%, kufanele zifakwe yabo ukudla udle ukudla okune carotene ne retinol. Ngaphezu kwalokho, amavithamini Umuntu unikeze ubuthongo umsindo, kanye nomthelela ukwehla Izinzwa cell ukuguga izinga. Kodwa ukuntuleka idatha amavithamini kungaba avuse Ukuwohloka ukunakwa inkumbulo, okwehlisa ukusabela emsipheni.

Ukuze uvimbele okuvela izinkinga ezinjalo, kubalulekile ukuba ukwethula ekudleni kokulandelayo ekudleni kwakho:

• Amaqanda izikhupha.
• Izaqathi, ithanga.
• Ibhotela kanye nowoyela ulwandle lalesi sihlahla.
• isibindi Fish.

Kodwa kumelwe baqonde ukuthi amavithamini kangcono isimiso sezinzwa - Amavithamini ezithathwayo ngokulinganisela. Ngakho, hypervitaminosis kungaholela ukuntula esesuthi, excitability ngokweqile. Izingane zingase zenzeke sokuzincisha sokuwohloka. Ngakho-ke akufanele uphathwe kabi amavithamini A.

B amavithamini

Akusiyo imfihlo ukuthi amavithamini kangcono isimiso sezinzwa - kukhona izinto yeqembu B. Ngoba avame yabo engabelwe nezinkinga isimiso sezinzwa esiyinhloko. Babuye Kunconywa njengoba prophylaxis izingane kunamathuba amaningi okuthi othambekele ukucindezeleka.

Sizokwenza ukuqonda yemfanelo vitamin ngamunye eqenjini.

B1 - thiamine

Lo vithamini unesibopho ekuthuthukiseni amakhono engqondo, kuyasiza ukuzola, ngenxa vithamini ukhiqizwa yisikhumba uma kubhekwa antidepressant ezinhle. Ukudla okune-thiamin: ubisi, oatmeal, nokunye okufana nokolweni, ubhontshisi, irayisi.

B2 - riboflavin

Lo vithamini ludingeka zamagama kwamaseli. Nokushoda riboflavin ukukhathala okusheshayo kwenzeka emzimbeni, ubuhlungu bekhanda, ubuthakathaka emzimbeni. Ukuze wenze lo Vitamin emzimbeni kumele zidle inyama, isibindi, amantongomane, ubisi.

B3 - niacin, nicotinic acid, PP

Vitamin B3 iyisici esibalulekile kule biosynthesis amaprotheni, lipids futhi hormone. I element obhekene kuthuthukise ukugeleza palsy futhi iyona Vitamin kuphela ezihlobene imithi. Ukubuyisela ukuntuleka niacin emzimbeni, udinga ukwengeza ukuba ekudleni isibindi, inkukhu inyama, amakhowe, amantongomane, ubhontshisi, uphizi, i-oats, nokolweni.

Vitamin B3 nobunzima sokuzincisha futhi ngokudla. Nokushoda ketshezi kwenzeka nokukhathazeka ngisho nokucindezeleka.

B6 - pyridoxine

Amavithamini for isimiso sezinzwa - okuyinto engcono? Igama yezinto eziyinhloko ukuzinza we isimiso sezinzwa esiyinhloko - pyridoxine. Vitamin obangela ukukhiqizwa elithwala umoya-mpilo, serotonin futhi acid nucleic. B6 kunomthelela agcizelele impumuzo, Ukuphakamisa kuqinisekisa ubuthongo umsindo.

Ukuze uchume B6 emzimbeni kudingeka adle nati, garlic, izinhlanzi zasolwandle kanye namabhomu.

B9 - folic acid

Ukuze aphebeze lokho ukwehla zamabutho ukwesaba nokukhathazeka, udinga ukuthatha folic acid. Vitamin B9 uyatholakala ekudleni efana izaqathe, imvubelo, amakhowe, ukholifulawa kanye isibindi.

B12 - cobalamin

Lo vithamini ingatholakala namagciwane, okuyinto banesibopho ukukhiqizwa yayo kuphela. Cobalamin futhi aqoqana nezinso isibindi zalezo zilwane ogama Ukudla ziklabe khona. Cobalamin unesibopho ukuphepha yezinzwa.

Ukuqinisekisa inhlalakahle Vitamin emzimbeni, kudingeka guzzle isakhiwo amavithamini ngoba isimiso sezinzwa.

Amavithamini C, D no E

Kodwa lokhu akulona zonke amavithamini ngoba isimiso sezinzwa. Yini kungcono ukukhetha, uma ukucindezeleka nemizwelo zibulale uhlelo lwakho sezinzwa? Ngokungangabazeki, lokhu ascorbic acid. Ungayithola cishe zonke Vitamin izakhiwo. Ngaphezu kwalokho, uvithamini C kuqukethwe izithelo ezisawolintshi, kanye zasendle rose, currants, cranberry nemifino.

Futhi ungakhohlwa mayelana amavithamini D no E. Eyokuqala itholakala ushizi, cottage shizi no inhlanzi, kodwa vitamin E itholakala imbewu, iklabishi, isipinashi kanye amafutha zemifino.

Uma uhlela ukuthenga amavithamini ngoba isimiso sezinzwa kule ekhemisi, okuyinto engcono ukuthenga, uzobe isiqiniseko ukutshela onguchwepheshe. Akufanele ebekiwe Isikali ngokwakho, ngoba babutha amavithamini kungaba yingozi empilweni yakho.