Ikigereranyo cy'uburebure bw'umusatsi cyiza ni cm 1.25 ku kwezi, ni ukuvuga cm 15 ku mwaka. Kugaragara k'umusatsi bigira ingaruka ku genetike, ibidukikije n'imirire y'abantu. Byinshi bigira ingaruka kubitaho - ikora kuri cuticle yo mu musatsi, koroshya umunzani, ariko ntabwo bigira ingaruka kumisatsi. Rero, ibintu byonyine ushobora guhindura intego yo guhindura ubwiza bwumusatsi kugirango byiza - Tanga ibiryo byuzuye. Bwira ibibuga bifite akamaro cyane mu rugamba ku bice byijimye.
Amagi
Inkoko, inkware cyangwa izindi magi zose nisoko karemano ya poroteyine na biotin - ibintu bibiri bigira uruhare mu gukura mumisatsi. Biotin, cyangwa Vitamine B7, irakenewe kugirango umusaruro wa poroteyine ugire umusatsi, witwa Ketin, Reroitives zikoreshwa mugukura umusatsi. Kwiga 2017 munsi yumutwe "gusubiramo ikoreshwa rya biotini kubihobwa byimisatsi", bifatwa nabahanga, patel, isosiyete na castel-socio. Amagi nayo ni isoko nziza ya zinc, Selenium hamwe nindi misatsi intungamubiri. Ibi bituma kimwe mubicuruzwa byiza kugirango ubuzima bwimisatsi.
Tegura amafunguro yamagi mugitondo
Ifoto: Ibisobanuro.com.
Yagoda
Ibyo ari byo byose ukunda, byose bifite akamaro kubuzima bwawe. Kurugero, muri imbuto, vitamine c - Ibirimo kamere. Kurugero, igikombe 1 (144 G) Strawberry iratanga igitangaza 141% bya vitamine C buri munsi, ukurikije kubara ku rubuga rw'imirire. Antiyoxidakents irinda umusatsi kubyangiza molekile zangiza, zitwa imirasire yubusa. Byongeye kandi, umubiri ukoresha vitamine C kugirango umusaruro wa colagen - proteyine ifasha gushimangira umusatsi. Byongeye kandi, Vitamine C ifasha umubiri ukurura ibyuma mumirire. Urwego ruto rwicyuma rushobora gutera kubura amaraso, ni ingaruka zizo zizabura umusatsi.
Spinari
Epinari ni glannery yingirakamaro ikungahaye ku nyunga nka folike acide, icyuma, vitamine A na C, bikaba bishobora kugira uruhare mu gukura mumisatsi. Vitamine A ifasha uruhu rukora ibinure byuruhu - iyi ngingo yamavuta igonga uruhu rwumutwe, kurinda ubuzima bwimisatsi. Igikombe (60 G) cya epinari gikenera buri munsi Vitamine A, ukurikije kubara umwe. Epinari nayo ni isoko nziza yicyuma isabwa kugirango imikurire yimisatsi. Icyuma gifasha erythrocytes gutwara ogisijeni mumubiri, yihutisha metabolism kandi iteza imbere gukura no gukira.
Amafi yabyibushye
Amafi yabyibushye, nka salmon, helring na mackerel, irimo intungamubiri zishobora kugira uruhare mumikurire yumusatsi. Ni isoko nziza ya Omega-3 Ibinure byagaragaje imikorere yabo yo gukura umusatsi. Ubushakashatsi "Ingaruka z'imirire yo Gutakaza Imisatsi Mu bagore" 2015, yabereye ku bigeragezo by'abagore 120, byerekanaga ko gukoresha ibicuruzwa na vitamine birimo Omega-3 na Antigitiri Ubucucike bwabo. Amafi yabyibushye nawo ni isoko nziza ya poroteyine, Selenium, Vitamins D3 na B, intungamubiri zishobora gufasha gushimangira umusatsi.
Kurya amafi bitarenze rimwe mu cyumweru
Ifoto: Ibisobanuro.com.
Avoka
Avoka ni isoko yujuje ubuziranenge yabagizi bwingirakamaro. Harimo Vitamine E, zigira uruhare mu mikurire y'umusatsi: Ugereranyije Avoka (hafi 200 G) ateganya 21% by'ubushobozi bwawe bwa buri munsi muri Vitamine E. kimwe na Vitamine C, Vitamine C, ifasha kurwanya imihangayiko mugutegandukira imiti yubusa. Mu ngaruka "ku ngaruka z'inyongera za Tocotrienol ku mikurire y'umusatsi mu bakorerabushake b'abantu" mu mwaka wa 2010, habaye ubwiyongere bwo gukura mu mwaka wa 34.5% nyuma y'amezi umunani. Vitamine e nayo ifasha kugarura uruhu: kwangirika ku rutonde rushobora kuganisha ku kwangirika mu bwiza bw'imisatsi no kugabanuka ku mubare w'imisatsi. Byongeye kandi, avoka ni isoko nziza cyane ya acide yingenzi. Aya mavuta ntashobora gukorwa numubiri, ariko ni ibice bikenewe byubaka selile.