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N'ihe banyere okwu ntutu, ntutu isi na ịkwụsị ntutu isi bụ otu n'ime nsogbu ndị a na-ahụkarị na ọtụtụ mgbe. Ntutu isi anyị chọrọ nlekọta na nri kwesịrị ekwesị ka ha na-acha. I nweghị ike ilekọta ntutu gị wee mee mkpesa banyere ntutu isi ma ọ bụ ntutu dị mkpa.

Ọ bụ ezie na n'ọnọdụ ụfọdụ dị oke njọ, ịkwesịrị ịkpọtụrụ onye na-ahụ maka ọgwụ anụ ahụ, ọ dabara nke ọma, enwere ụfọdụ ọgwụgwọ dị ịtụnanya dị nso gị dị ka kichin gị nke nwere ike inye aka mejupụta ma megharịa ntutu gị iji bulie uto ntutu. Anyị na-ekwu maka inine dị ngwa n'ụlọ gị.

Nkọwa nke koko chanel

Isi gị chọrọ vitamin na ihe ndị dị mkpa iji nọgide na-adị mma ma akwụkwọ nri ndị a na-enye ntutu gị ntutu ndị ahụ vitamin na mineral dị ezigbo mkpa, ọbụlagodi mgbe etinyere ya na elu, ịhapụ gị nnukwu ntutu, ogologo na ike.

Ugbu a, ka anyị lelee akwụkwọ nri ndị a ma ghọta otú ha si enyere aka na-eto eto ntutu.

1. Akwụkwọ nri

Chetakwa otu nne anyi si eme anyi nma ka anyi rie ahihia ahihia, karia inine? Ọfọn, ọ bụghị ihe ọjọọ. Akwụkwọ nri bụ ọgaranya isi mmalite dị mkpa nri dị ka ígwè na magnesium na vitamin A, C na D. ^[1] . Ndị a abụghị naanị na-enye aka ịkwalite uto ntutu kamakwa iji mee ka ntutu dị mma ^[abụọ]

ọgwụgwọ iji wepu okirikiri gbara ọchịchịrị

2. Beetroot

Beetroot juputara na vitamin na mineral, ma mgbe ejiri ya mee ihe, ọ na-eme ka ọ dị mma na-eto eto ^[3] . Vitamin C nke dị na beetroot nwere ezigbo ihe na-akpata antioxidant ma ọ na - enyere aka melite mmepụta collagen na ntutu isi iji bulie ntutu isi ma bulie ntutu ^[abụọ] Lycopene dị na akwukwo nri egosila na ọ na-akpali ntutu ^[4] .

3. Ugu

Ejiri protein, mineral na vitamin C na E (nke siri ike na-egbochi antioxidants) mejupụta ugu ugu ma yabụ na-egosi nnukwu ọgwụgwọ na-akpali ntutu. Vitamin C na zinc dị na ugu na-emezi mmepụta nke collagen iji kwalite uto ntutu. Vitamin E na-egbochi mmebi ihe na-akpata nnwere onwe ma na-eme ka mgbasa ọbara na-efegharị ala na-eme ka ị nweta ntutu dị ogologo ma sie ike.

4. Kukumba

Akwụkwọ nri kukumba na-edozi ahụ bụ isi iyi nke vitamin A, C na k yana mineral ndị dị mkpa dịka site, magnesium, zinc na iron ^[5] Ọ bụghị naanị na nke a ga - enyere aka igbochi protein ịpụ n’ ntutu gị kamakwa na - edozi isi gị wee hapụ gị ntutu isi na - adọrọ adọrọ.

5. Yabasị

Yabasị bụ ihe magburu onwe ya iji mee ka ntutu gị dị mma. O nwere ihe ndị dị mkpa dị ka zinc, sọlfọ na ígwè nke na-enyere aka melite mmepụta collagen na ịgbasa ọbara na isi ala iji kpalite uto ntutu. Ọmụmụ ihe na-egosi na mgbe ejiri yabasị jiri isi mee ihe, ọ ga - ebute ntutu gị ^[6]

arụrụ n'ụlọ ihicha akpụkpọ mmanu mmanu

Nke a bụ otu esi eji yabasị zụọ ntutu gị.

6. Tomato

Tomato bụ vitamin C bara ọgaranya ^[abụọ] nke nwere ezigbo antioxidant Njirimara ma nyere aka bulie mmepụta collagen na ntutu isi ma wepụ unyi na adịghị ọcha site na isi gị ma si otú a na-enyere aka melite ahụike na uto.

7. Pottọ nduku

Nduku na-atọ ụtọ bụ ụlọ nkwakọba ihe nke beta-carotene nke na-eme ka ọ bụrụ ọgwụgwọ dị irè ma dị irè maka ijigide akpụkpọ anụ ahụike yana ịkwalite uto ntutu. E wezụga nke ahụ, o nwekwara vitamin C na fatty acids nke dị mkpa maka uto ntutu dị mma.

8. Carọt

Karọt nwere vitamin dị mkpa dị ka vitamin A, C na B7 nke na-erite uru oke ntutu. Ha na-enyere aka ịhazi mmepụta sebum na ntutu isi ma si otú ahụ na-edozi isi ala iji bulie uto ntutu dị mma. Ọzọkwa, vitamin ndị a na-enyekwa aka mee ka ntutu dị ike ma hapụ gị akwa tres, nke na-egbu maramara ma na-egbu maramara.

9. Akwụkwọ Curry

Akwukwo ahihia bu ihe ogwu ama ama maka igbochi ntutu isi na ikwalite uto ntutu. Njirimara antioxidant na keratin dị na akwukwo curry na-eme ka ọ bụrụ ezigbo ihe ngwọta iji nye gị ahụike, ogologo ntutu ^[7] .

fig dị mma maka ọrịa shuga

10. Garlic

Garlic bụ ọgwụgwọ afọ ụlọ maka ọtụtụ akpụkpọ na ntutu isi, gụnyere ntutu isi. Ọ bara ọgaranya na sọlfọ na-edozi ahụ ma na-azụkwa ntutu gị nke ọma ma na-eto ntutu.

1. [1]Uche, S. G., & Wokes, F. (1927). Vitamin A na D nke inine. Akwụkwọ biochemical, 21 (4), 887-894. ma ọ bụ: 10.1042 / bj0210887
2. [abụọ]Almohanna, H. M., Ahmed, A. A., Tsatalis, J. P., & Tosti, A. (2019). Ọrụ nke vitamin na mineral na nkwụsị nke ntutu: Ntụleghachi.Dermatology na ọgwụgwọ, 9 (1), 51-70. ma ọ bụ: 10.1007 / s13555-018-0278-6
3. [3]Clifford, T., Howatson, G., West, D. J., & Stevenson, E. J. (2015). Uru bara uru nke mgbakwunye beetroot mgbakwunye na ahụike na ọrịa.Nri na-edozi, 7 (4), 2801-2822. ma ọ bụ: 10.3390 / nu7042801
4. [4]Choi, J. S., Jung, S. K., Jeon, M. H., Ọnwa, J. N., Ọnwa, W. S., Ji, Y. H., ... & Wook, S. S. (2013). Mmetụta nke Lycopersicon esculentum wepụ na uto ntutu na mgbochi alopecia. Journal of ịchọ mma sayensị, 64 (6), 429-443.
5. [5]Mukherjee, P. K., Nema, N. K., Maity, N., & Sarkar, B. K. (2013). Phytochemical na ọgwụgwọ nke kukumba. Fitoterapia, 84, 227-236.
6. [6]Sharquie, K. E., & Al-Obaidi, H. K. (2002). Ihe ọ juiceụ Onụ yabasị (Allium cepa L.), ọgwụgwọ ọhụrụ maka alopecia bụata. Journal of dermatology, 29 (6), 343-346.
7. [7]Ghasemzadeh, A., Jaafar, H. Z., Rahmat, A., & Devarajan, T. (2014). Nyocha nke Ngwakọta Bioactive, Ọgwụ Ọgwụ, na Ọrụ Anticancer nke Curry Leaf (Murraya koenigii L.). Nkwado dabere na ihe akaebe na ọgwụ ọzọ: eCAM, 2014, 873803.

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