Ubani okungakanani vithamini?
Kuyo yonke impilo yethu, isidingo somzimba samavithamini sinamandla. Futhi lokhu akumangalisi. Izingane zidinga njalo amavithamini amaningi kilogram, ngoba zikhula njalo zikhula. Kodwa ngenxa yokuthi isisindo sezingane sincane, izibalo zincane. Lapho ingane ifinyelela eminyakeni engu-10-11, idinga cishe inani elifanayo lamavithamini njengabazali bakhe.
Abesifazane badinga amavithamini amancane kunamadoda. Lokhu kungenxa yokuthi thina amantombazane sinzima kakhulu, futhi ukukhula kwethu kuncane kakhulu. Okuhlukile yisikhathi sokukhulelwa kanye nokukhwabanisa. Ngalesi sikhathi, umzimba wethu udinga cishe ama-10-30% amavithamini ukuze kwenzeke, futhi ingane ezayo.
Njengoba uneminyaka eyi-10-20%, isidingo samavithamini sinciphisa, njengoba umzimba we-metabolism wehlisa umzimba. Kodwa zimbi kakhulu. Ngakho-ke, odokotela abaningi abayinciphisi umthamo wabantu abangaphezu kweminyaka engama-50 ubudala. Futhi izilinganiso zamanye amavithamini ziyakhuliswa. Isibonelo, i-vitamin K. Ngemuva kweminyaka engama-50 kuyinto engalungile ngokuhlanganiswa ngokwemvelo. Khumbula ukuthi le vithamini ibhekene ne-blood coagulability.
Ake sihlolisise ukuthi yiziphi amavithamini, yiphi iminyaka esiyidinga kakhulu.
Ngaphansi kweminyaka engama-35 ubudala
Uma ungena esigabeni sabantu abangakabi naminyaka engama-35 ubudala, ukunakwa okukhethekile kufanele kukhokhwe kula mavithamini alandelayo:
- I-Vitamin E (tocopherol). Le vithamini ibalulekile kokubili abesifazane nabesilisa. Ikhuthaza ukukhiqizwa okujwayelekile kwe-spermatozoa emadodeni. Nokho, kubesifazane, kubalulekile ukukhulelwa nokubeletha ingane ngesikhathi sokukhulelwa. Ngaphezu kwalokho, i-vitamin E i-antioxidant enamandla. Ucwaningo luye lwabonisa ukuthi uma nsuku zonke ukuthola le vithamini emikhiqizo ngendlela elungile, unganciphisa ingozi yesifo senhliziyo nge 25-30% futhi uthuthukise ukusebenza kwengqondo ngama-36%. Futhi, le vithamini inciphisa ingozi yomdlavuza. I-Vitamin E iqukethe amafutha emifino yemifino. Isibonelo, emafutheni we-sunflower, soy, lwesinaphi, i-peanut, umnqumo. Ngaphezu kwalokho, itholakala emahlumela, imifino eluhlaza kanye nezinhlamvu ze-sunflower.
- I-Vitamin B9 (Ilanga, i-folacin, i-folic acid). Le vithamini ibaluleke kakhulu ohlelweni lwezinzwa nokuthuthukiswa kwengqondo yomntwana. Uma owesifazane okhulelwe noma olahlayo engayitholi ngokwanele, umntwana osanda kuzalwa uzoba nezinkinga ngesistimu yezinzwa. Kubantu abadala, le vithamini ibaluleke kakhulu. I-Folacin iyadingeka ukuze kusetshenziswe ngendlela evamile yezinhlelo zokugaya ukudla, izinzwa kanye ne-hematopoietic. Thola le vithamini ingaba emaqabunga ezitshalo eziluhlaza. Inani elilodwa lama-waxes ama-500 kwanoma yiliphi isaladi linomkhuba wansuku zonke we-B9. Ibuye itholakale ku-broccoli, i-asparagus, isipinashi, amahlumela e-brussels, imikhiqizo yenyama (ikakhulukazi ivovyazhye noma ingulube yesibindi), i-cottage ushizi, i-legumes, imvubelo kanye nohlamvu oluphelele.
- I-Vitamin B6 iyinevithamini lonke, elihlanganiswe ngegama elilodwa. Benza indima enkulu ekusetshenzisweni kwamathambo, ama-carbohydrate namaprotheni. Ama-80 mg kuphela kavithamini B6 ngosuku anganciphisa ingozi ye-infarction ye-myocardial nge-32%. Ukuze uthole inzuzo enkulu kule vivithamini, kufanele idakwe yi-folic acid. Iningi lawo wonke amavithamini B6 atholakala emasinini angasetshenzisiwe, nge-imikhiqizo kanye nesibindi. I-B6 enhle igxila emzimbeni, ikakhulukazi kusuka enkukhu yesibindi. Kusuka okusanhlamvu kanye nemifino, igajwe kakhulu, nakuba kule mikhiqizo iqukethe okuningi. Lapho ukushisa kuphathwa, kuhla. Ngakho-ke, kungcono ukudla imifino eluhlaza nezithelo, isibonelo ubhanana. I-100 g yebhanana iqukethe u-400 μg we-B6.
35-45 ubudala
Kule minyaka, imibimbi yokuqala ejulile nezinkinga zezempilo ziqala ukuvela. Ngakho-ke, ngaphezu kwamavithamini angenhla, kubalulekile ukuthatha okungaphezulu:
- I-Vitamin A (i-retinol ne-beta-carotene) ibaluleke kakhulu embonweni omuhle, ukuhlukaniswa kwamaseli avamile, kanye nezinwele, isikhumba nezipikili. Ukusebenzisa njalo le vithamini kuholela ekunciphiseni ingozi yesifo senhliziyo, futhi kwandisa umsebenzi wamaseli omzimba. Thola le vithamini kuphela emikhiqizweni yemvelaphi yezilwane: nge-imikhiqizo, izikhupha, ibhotela. Ukudlula ngokweqile kwaleli vhamini kuyingozi kakhulu empilweni - umsebenzi wezinhlelo ze-nervous and digestive ungaphazanyiswa. Ngakho-ke, ungathathi ama-vitamin A. Beta-carotene kakhulu, ngokungafani ne-retinol, iphephile ngokuphelele. Iqukethe imifino e-orange nephuzi, kanye nemifino. Ukuze i-beta-carotene ibe ngcono, kufanele idliwe ngamafutha: amafutha we-sunflower, ukhilimu omuncu njalonjalo.
- I-Vitamin C (ascorbic acid). Uma sisabadala, sidinga kakhulu le vithamini. I-asicorbic acid iyakwazi ukwandisa izinga "cholesterol" elihle egazini ngo-13%, futhi "kubi" ku-17%. Abantu abanesifo se-vitamin C abajwayele ukukhulisa ingozi yokushaywa yisifo. Kodwa uma uyisebenzisa njalo ngezilinganiso ezifanele, kuzokwenza ngcono ukukhiqizwa kwamafolgheni e-collagen (ngenxa yalokhu, ukunciphisa ukwakheka kwemibimbi). I-Vitamin C kulula ukuyithola. Itholakala eklabishi eluhlaza, pepper obomvu, imifino, i-citrus.
- I-Vitamin B12 (cobalamin) - ithuthukisa umphumela we-vitamin C futhi iyasiza ukwandisa ukusebenza kahle. Futhi konke ngenxa yokuthi uhilelekile ekwenzeni amaprotheni, amafutha, ama-carbohydrate kanye negazi. Labo abangenayo i-vtitamine B12 banomqondo omuhle futhi banakekelwa. Le vithamini kuphela emikhiqizweni yemfuyo: inhlanzi, inyama, ingulube nesibindi sezinkomo. Uma unamathele emifino yemifino, khona-ke kumelwe wengeze le vithamini ukuze ugweme izinkinga zempilo.
Endala kunama-45
- I-Vitamin D - iyadingeka ukuze kufakwe i-calcium, esiza ukuqinisa amathambo. Futhi, ukungena njalo kwevithamini D kunciphisa ingozi yomdlavuza kanye nezifo zenhliziyo. Le vithamini ikhiqizwa ngokukhanya kwelanga. Ngakho-ke kuyadingeka ukuba sibe ilanga nsuku zonke. Emikhiqizweni ingatholakala kuphela ezikhunjini namafutha wezinhlanzi.
- I-Vitamin K ibalulekile ekusebenzeni kwegazi okujwayelekile namathambo namazinyo. Ihlanganiswa emathunjini, kodwa iyaba nzima nakakhulu. Ngakho-ke, ukuhlinzeka ngesilinganiso nsuku zonke se-vitamin K, udinga ukudla isipinashi, isibindi nesilwane.
- I-Vitamin B3 (i-nicotinamide, i-niacin, i-PP) iyinhlangano yamandla. Ngenxa yokuntuleka kwayo, ubuthakathaka bomzimba bukhula. Ungathatha lo vithamini kusuka ezinhlanzi, imikhiqizo yobisi, inyama, isinkwa sezinhlamvu kanye okusanhlamvu.
Yiziphi amavithamini angcono: kusuka emikhiqizweni yemvelo noma ekhemisi? Ososayensi basaphikisana. Ngemuva kwalokho, kwemikhiqizo, ukutholakala kwamavithamini kunzima kakhulu kunokuthola kusuka ekhemisi. Kodwa kulokhu, ezinye izinhlobo zokwenziwa kwamavithamini zingaba nomthelela ohlukile ekuvunyelweni kwesikhathi eside. Futhi uma kwenzeka ikhemisi yamavithamini ingenzeka ngokweqile, okuqeda ukusetshenziswa kwemikhiqizo yemvelo.