Yuav ua li cas nce Melanin Lawm

Zoo Siab

• Koj tuaj yeem nce melanin?
• Txoj hauv kev ntxiv rau melanin hauv koj lub cev
• Antioxidants
• Vitamin A
• Vitamin E
• Vitamin C
• Tshuaj ntsuab thiab cov tsiaj xyoob ntoo
• Hauv qab kab

Peb suav nrog cov khoom uas peb xav tias tseem ceeb rau peb cov nyeem. Yog tias koj yuav los ntawm cov txuas hauv nplooj ntawv no, peb yuav khwv tau nyiaj me me. Ntawm no yog peb cov txheej txheem.

Melanin yog dab tsi?

Melanin yog xim nqaij daim tawv. Nws tshwm sim hauv tib neeg thiab tsiaj, thiab yog dab tsi ua rau plaub hau, tawv nqaij, thiab qhov muag pom tsaus nti.

Kev tshawb nrhiav pom tias melanin tuaj yeem pab tiv thaiv daim tawv nqaij los ntawm UV hluav taws xob. Nce melanin kuj tseem tuaj yeem pab thaiv cov txheej txheem hauv lub cev uas ua rau tawv nqaij tawv.

Tau ntau xyoo, kev tshawb fawb pom tias muaj tsawg dua qhov mob qog nqaij hlav cancer ntawm cov neeg uas muaj cov tawv nqaij tsaus dua, thiab cov neeg tsis muaj caj ces neeg caj ces feem ntau yuav muaj melanin ntau dua. Tab sis kev tshawb fawb ntxiv yog xav tau kom paub tseeb tias nce melanin yog qhov laj thawj tseem ceeb rau qhov kev pheej hmoo txo ​​qis no.

Koj tuaj yeem nce melanin?

Cov neeg ntawm ib hom tawv nqaij twg tuaj yeem sim ua kom melanin txo qis kev pheej hmoo ua mob nqaij tawv. Kev tshawb fawb qhia tias qhov koj noj tsis tau qee yam as-ham tuaj yeem ua rau kom melanin ntau dua. Nws yuav txawm nce cov melanin ntau dua rau cov neeg uas muaj hom tawv nqaij ncaj ncees.

Tsis muaj cov kev tshawb fawb ncaj qha qhia tseeb txog cov hauv kev kom cov melanin. Txawm li cas los xij, ntau cov as-ham xav tias yuav pab txhawb melanin tuaj yeem txhim kho kev noj qab haus huv ntawm daim tawv nqaij feem ntau thiab tuaj yeem txo koj kev pheej hmoo tag nrho ntawm kev tsim mob qog nqaij hlav.

Txoj hauv kev ntxiv rau melanin hauv koj lub cev

Cov khoom noj muaj txiaj ntsig tuaj yeem yog tus yuam sij ua kom melanin ib txwm muaj ntawm daim tawv nqaij. Ntawm no yog ob peb cov as-ham uas kev tshawb fawb pom zoo yuav pab koj lub cev tsim cov melanin ntau dua.

Antioxidants

Cov tshuaj tiv thaiv kab mob ua kom pom lub zog muaj zog tshaj plaws rau kev ua kom cov melanin ntau lawm. Txawm hais tias muaj kev tshawb fawb ntau dua thiab kev sim siab ua tau zoo, qee qhov kev tshawb fawb qhia tau cov tshuaj antioxidants tuaj yeem pab tau.

Micronutrients nyiam flavonoids lossis polyphenols, uas los ntawm cov nroj tsuag peb noj, ua raws li muaj zog antioxidants thiab yuav cuam tshuam rau melanin ntau lawm. Qee tus ntawm lawv nce melanin, thaum lwm tus yuav pab txo nws.

Noj ntau cov zaub mov muaj antioxidant ntau xws li zaub ntsuab tsaus, zaub tsaus, tsaus chocolate, thiab cov yeeb yuj zaub kom muaj cov tshuaj antioxidant ntau dua. Noj cov vitamins thiab cov tshuaj ntxhia kuj pab tau.

Vitamin A

Cov kev tshawb fawb pom tias cov vitamin A tseem ceeb rau melanin ntau lawm thiab yog qhov tseem ceeb kom muaj cov tawv nqaij noj qab haus huv. Koj tau txais cov vitamin A los ntawm cov zaub mov uas koj noj, tshwj xeeb yog zaub uas muaj beta carotene, xws li carrots, qos qos, spinach, thiab taum pauv.

Txij li thaum cov vitamin A tseem ua haujlwm ua cov tshuaj tiv thaiv kab mob, qee cov kws tshawb nrhiav ntseeg tau hais tias cov vitamins no, ntau dua li lwm qhov, tej zaum yuav yog qhov tseem ceeb rau melanin ntau lawm. Tseem muaj cov kev tshawb fawb ntxiv tseem xav tau los ua pov thawj ncaj qha vitamin A nce melanin hauv tib neeg, txawm li cas los xij.

Txog rau tam sim no, thov tias vitamin A boosts melanin qib feem ntau cov ntsiab lus. Txawm li cas los xij, qee qhov kev tshawb fawb qhia txog kev noj cov tshuaj vitamin A (tshwj xeeb yog retinol) yuav yog qhov zoo rau kev noj qab haus huv ntawm daim tawv nqaij.

Ib hom carotenoid (cov khoom uas muab cov xim liab, daj, thiab txiv kab ntxwv lawv cov xim) pom hauv cov vitamins A. Nws kuj tseem tuaj yeem ua lub luag haujlwm hauv melanin ntau lawm thiab kev tiv thaiv UV, raws li kev tshawb fawb.

Koj tuaj yeem nce qib qib vitamin A los ntawm kev noj zaub mov ntau ntawm cov vitamin A xws li zaub ntsuab txiv kab ntxwv (zaub ntug hauv paus, zaub qhwv, qos yaj ywm), ntses, thiab nqaij. Kev noj cov tshuaj vitamin A pab ntxiv kuj tseem tuaj yeem pab.

Txij li thaum cov vitamin A yog cov vitamin-soluble fat, nws tuaj yeem tsim kho hauv koj lub cev. Lub National Institutes of Health (NIH) qhia txog kev ua raws li cov lus pom zoo txhua hnub ntawm 700 mcg rau cov poj niam thiab 900 mcg rau txiv neej. Cov menyuam yaus yuav tsum muaj cov vitamins A tsawg dua txhua hnub.

Cov poj niam cev tsis tab seeb yuav tsum tsis txhob muaj ntau dua li qhov noj txhua hnub ntawm Vitamin A, vim tias muaj kev phom sij rau tus menyuam.

Mus yuav tshuaj vitamin A.

Vitamin E

Vitamin E yog ib qho tseem ceeb vitamin rau kev noj qab haus huv ntawm daim tawv nqaij. Nws kuj tseem muaj cov antioxidant thiab tuaj yeem ua rau muaj ntau theem melanin.

Thaum tsis muaj cov kev tshawb fawb ua pov thawj cuam tshuam ncaj qha ntawm cov vitamin E thiab ntau dua melanin, qee qhov kev tshawb fawb qhia pom tias cov vitamin E yuav pab tiv thaiv daim tawv tiv thaiv tshav ntuj.

Koj tuaj yeem tau txais cov vitamin E ntau ntxiv los ntawm kev noj ntxiv lossis los ntawm kev noj cov zaub mov ntau ntawm cov vitamin E xws li zaub, nplej, noob thiab noob txiv.

Mus yuav tshuaj vitamin E.

Vitamin C

Zoo li cov vitamins A thiab E, vitamin C yog cov tshuaj antioxidant. Yuav tsum muaj Vitamin C rau kev noj qab haus huv hauv plab. Nws kuj tseem yuav muaj qee qhov cuam tshuam rau melanin ntau lawm thiab tiv thaiv tawv nqaij.

Tsis muaj kev tshawb nrhiav uas qhia pom tias cov vitamin C tsub kom lub melanin ntau lawm. Txawm li cas los xij, ib qho pov thawj txuas ntxiv qhia tias cov vitamin C yuav nce melanin ntau ntau.

Noj cov vitamins C vitamin cov zaub mov muaj txiaj ntsig zoo li cov citrus, berries, thiab cov zaub ntsuab ntsuab yuav ua rau muaj txiaj ntsig melanin ntau dua. Kev noj cov tshuaj vitamin C pab kom zoo ib yam.

Mus yuav tshuaj vitamin C.

Tshuaj ntsuab thiab cov tsiaj xyoob ntoo

Qee tus tau tshawb txog cov txiaj ntsig zoo ntawm tshuaj ntsuab thiab tshuaj yej rau kev tiv thaiv tawv nqaij los ntawm kev puas tsuaj ntawm UV hluav taws xob. Cov khoom siv los ntawm cov tshuaj ntsuab zoo li ntsuab tshuaj yej thiab turmeric, uas muaj nplua nuj nyob hauv flavonoids thiab polyphenols, tuaj yeem nce melanin thiab yuav pab tiv thaiv daim tawv.

Txog rau hnub tim, tsis muaj kev tshawb fawb tau pov thawj cov tshuaj ntsuab ntawm txhua yam nce melanin ntau lawm. Txog tam sim no, cov lus thov tsuas yog tsis muaj tseeb.

Txawm li cas los xij, yog tias koj xav paub txog kev siv tshuaj ntsuab los pab koj cov tawv nqaij, koj tuaj yeem nrhiav cov tshuaj ntsuab no hauv cov tshuaj, teas, thiab cov roj yam tseem ceeb.

Tseem ceeb roj tsis ua kom tawm ntawm lub qhov ncauj. Lawv yog cov ntsiab lus los ua kom sib txawv rau hauv huab cua li aromatherapy lossis diluted nyob rau hauv tus neeg nqa khoom roj thiab zaws rau hauv daim tawv nqaij.

Kav rau cov tshuaj yej ntsuab thiab turmeric.

Hauv qab kab

Qee cov kev tshawb fawb tshawb fawb qhia tias tej zaum yuav muaj ntau txoj hauv kev ntxiv rau melanin. Thaum kev tshawb pom no tsis tau pom tseeb, kev noj tshuaj tiv thaiv antioxidant thiab vitamin A yog qhov muaj txoj hauv kev los ua qhov no.

Kev noj zaub mov zoo noj lossis noj tshuaj pab uas muaj qee cov vitamins thiab antioxidant, xws li cov vitamins A, C, thiab E, tuaj yeem pab koj tu koj cov tawv nqaij thiab tuaj yeem txo qhov kev pheej hmoo ntawm daim tawv nqaij tawv, kev tshawb fawb qhia.

Txawm li cas los xij, nws tseem tsis tau raug pov thawj yog tias muaj cov vitamins lossis cov tshuaj noj muaj txiaj ntsig txhim kho melanin hauv cov tib neeg. Tsuas yog txoj hauv kev muaj peev xwm los tiv thaiv kev mob qog tawv nqaij yog los ntawm kev tshav ntuj ntau dhau thiab siv tshuaj pleev thaiv hnub zoo.

Kav rau tshuaj pleev thaiv hnub.