Ziziphi iivithamini ezifanelekileyo zokunciphisa iintlungu ezidibeneyo ezinjeni?

Intshayelelo: Ukuqonda Intlungu edibeneyo kwizinja

Iintlungu ezidibeneyo yinkxalabo eqhelekileyo phakathi kwabanikazi bezilwanyana, ngakumbi abo banezinja ezikhulileyo. Inokunciphisa ukuhamba, ibangele ukungonwabi, kwaye inciphise umgangatho wobomi kubahlobo bethu abanoboya. Intlungu edibeneyo kwizinja inokubangelwa yimibandela eyahlukeneyo, kuquka i-genetics, ukulimala, okanye iimeko zempilo eziphantsi. Ukuqonda oonobangela bentlungu edibeneyo kubalulekile ekuncedeni isilwanyana sakho sifumane isiqabu kwaye siphinde sihambe.

Iimbangela eziqhelekileyo zeentlungu ezidibeneyo kwiiNja

Intlungu edibeneyo kwizinja inokubangelwa zizinto ezahlukeneyo. I-Genetics inokudlala indima, njengoko iintlobo ezithile zithandwa kakhulu ekuphuhliseni iingxaki zamalungu. Ukulimala, okufana ne-ligament ekrazukileyo, kunokubangela intlungu edibeneyo. Ukutyeba kakhulu kunokubeka uxinzelelo olongezelelweyo kumalungu, okukhokelela kwiintlungu kunye nokudumba. Ubudala bukwayinto, njengoko izinja ezindala kunokwenzeka ukuba zibe neentlungu ezidibeneyo kunye nesifo samathambo.

Indima yeeVithamini kwiMpilo edibeneyo

Iivithamini zidlala indima ebalulekileyo ekugcineni impilo edibeneyo yezinja. Banokunceda ukunciphisa ukuvuvukala, ukukhuthaza amathambo aphilileyo kunye ne-cartilage, kunye nokuxhasa umsebenzi odibeneyo jikelele. Nangona ukutya okunokulinganisela kubalulekile ekuhlangabezaneni neemfuno zevithamini yenja, ezinye izinja zinokuzuza kwizongezelelo ezongezelelweyo zokunciphisa intlungu edibeneyo kunye nenkxaso yokuhamba. Kweli nqaku, siza kuphonononga ukuba zeziphi iivithamini ezifanelekileyo kakhulu kwizinja ezinentlungu edibeneyo.

Zeziphi iiVithamini ezifanelekileyo kwizinja ezineentlungu ezidibeneyo?

Iivithamini ezininzi zinokuba luncedo ekunciphiseni intlungu edibeneyo kwizinja. Iivithamin C, D, E, B complex, kunye ne-K zonke ziyimfuneko kwimpilo edibeneyo. Ukongeza, i-omega-3 fatty acids kunye nezongezelelo zendalo ezifana ne-glucosamine kunye ne-chondroitin nazo zinokuba luncedo. Ngelixa ezi vithamini kunye nezongezelelo zinokuxhasa impilo edibeneyo, kubalulekile ukubonisana nogqirha wezilwanyana ngaphambi kokuba wongeze naziphi na izongezo ezitsha ekutyeni kwenja yakho.

I-Vitamin C: I-Antioxidant enamandla kwiMpilo edibeneyo

I-Vitamin C sisondlo esibalulekileyo kwizinja, njengoko idlala indima ebalulekileyo ekusebenzeni kwe-immune system kunye nokuveliswa kwe-collagen. I-Collagen yiprotheni enceda ukugcina amandla kunye ne-elasticity ye-cartilage, eyimfuneko kwimpilo edibeneyo. I-Vitamin C nayo i-antioxidant enamandla enokunceda ukunciphisa ukuvuvukala kunye noxinzelelo lwe-oxidative kumalungu.

I-Vitamin D: ibalulekile kwiMthambo kunye neMpilo edibeneyo

I-Vitamin D ibalulekile ekufunxeni kwe-calcium kunye ne-phosphorus, eziyimfuneko kumathambo kunye namalungu aphilileyo. Izinja zinokufumana i-vitamin D ngokufumana ukukhanya kwelanga, kodwa ezinye zinokufuna ukongezwa okongeziweyo. I-Vitamin D inokunceda ukunciphisa ukuvuvukala kunye neentlungu ezidibeneyo.

I-Vitamin E: Ukunciphisa Intlungu edibeneyo kunye nokuvuvukala

I-Vitamin E yi-antioxidant enamandla enokunceda ukunciphisa ukuvuvukala kunye nokunciphisa intlungu edibeneyo. Kwakhona kunceda ukugcina iimbumba zeeseli eziphilileyo kunye nokuxhasa umsebenzi we-immune system. Izinja ezinentlungu edibeneyo zinokuzuza kwi-vitamin E eyongezelelweyo yokuncedisa.

I-Vitamin B Complex: Ukuxhasa iMpilo edibeneyo kunye nokuhamba

I-complex yevithamini B ibandakanya izondlo ezininzi eziyimfuneko kwimpilo edibeneyo kunye nokuhamba. I-Vitamin B1, B2, B3, B5, B6, kunye ne-B12 yonke idlala indima ebalulekileyo ekuxhaseni umsebenzi odibeneyo kunye nokunciphisa ukuvuvukala. Izinja ezinentlungu edibeneyo zinokuzuza kwi-vitamin B complex supplement.

I-Vitamin K: Ukunyusa iMpilo yeBone kunye noMsebenzi odibeneyo

I-Vitamin K ibalulekile kwimpilo yamathambo kwaye inceda ukulawula amanqanaba e-calcium emzimbeni. Ikwadlala indima ekuxhaseni umsebenzi odibeneyo kunye nokunciphisa ukuvuvukala. Ngelixa izinja zinokufumana i-vitamin K ngokutya kwazo, ezinye zinokufuna ukongezwa okongeziweyo ukuxhasa impilo edibeneyo.

I-Omega-3 Fatty Acids: Isondlo esiPhambili kwiMpilo edibeneyo

I-Omega-3 fatty acids ibalulekile ekugcineni impilo edibeneyo kunye nokunciphisa ukuvuvukala. Zinokufumaneka kwiintlanzi ezinamafutha, njenge-salmon, kunye nezongezelelo zeoli yeentlanzi. I-Omega-3s inokunceda ukunciphisa intlungu kunye nokuqina, kunye nokuphucula umsebenzi odibeneyo.

I-Glucosamine kunye ne-Chondroitin: Izongezo zeNdalo kwiintlungu ezidibeneyo

I-Glucosamine kunye ne-chondroitin zizongezelelo zendalo ezinokunceda ukunciphisa intlungu edibeneyo kunye nokuxhasa ukuhamba ngokubambisana. Basebenza ngokukhuthaza ukuveliswa kwe-cartilage, enceda ukudibanisa amalunga. Ezi zongezo zinokuba luncedo ngakumbi kwizinja ezine-arthritis okanye ezinye iimeko ezidibeneyo.

Ukuqukumbela: Ukuqinisekisa iMpilo eLungileyo eDityanisiweyo kwiNja yakho

Intlungu edibeneyo ingaba yimeko ephazamisayo kwaye ebuhlungu kwizinja. Nangona kunjalo, ngononophelo olufanelekileyo kunye nengqwalasela, kunokwenzeka ukunciphisa intlungu kunye nokuxhasa impilo edibeneyo. Ukutya okunokulinganisela okutyebileyo kwiivithamini eziyimfuneko kunye nezondlo, kunye nokuzilolonga rhoqo kunye nokhathalelo lokuthintela, kunokunceda ukugcina amalungu enja yakho esempilweni kwaye ehamba iminyaka ezayo. Thetha nogqirha wakho wezilwanyana malunga nokuba zeziphi iivithamini kunye nezongezo ezinokuthi zifaneleke kakhulu kwiimfuno ezikhethekileyo zenja yakho.