Izinto zokuphila
Amavithamini ama-organic compounds atholakala ekudleni. Iningi labo umzimba wethu awukwazi ukukhiqiza ngokuzimela. Cishe eminyakeni eyikhulu eyedlule, ososayensi bathola ukuthi kubaluleke kangakanani empilweni. (Akumangalisi leli gama livela ku-Latin vita - "ukuphila"). Kwafakazelwa ukuthi sonke isifo sezifo asibangelwa amagciwane nama-bacteria, kodwa ngenxa yokungabi namavithamini. Kodwa sekuyisikhathi eside bekukholelwa ukuthi lezi zinkinga zingagwenywa ngenxa yokudla okulinganisela okulodwa kuphela. Ukuguqulwa kwezinguquko kwenziwa ngasekupheleni kweminyaka yama-1960 ngu-chemistry waseMelika uLinus Pauling, owaziwayo kabili i-Nobel (ngo-1954 - ukutadisha uhlobo lokubambisana kwamakhemikhali nokunquma isakhiwo sezinhlelo zamaprotheni, futhi ngo-1962 ngokulwa nezivivinyo zezikhali zenuzi), owabheka njengengqondo u-Albert Einstein. Wafika nomqondo wokuthi amanani amaningi amavithamini ayingxenye yokugula yezifo.
Isibonelo , watusa ukudla nsuku zonke kuze kufike ku-10 g (!) I-Ascorbic acid amavithamini nama-pastilles - izihluthulelo zempilo yokuvimbela amakhaza. Eqinisweni, lo muntu ofundile wathatha "izinto zokuphila" odokotela futhi wangenisa izigidi zezindlu. Kusukela ngaleso sikhathi, umhlaba uye wagxila kakhulu ezakhiweni zevithamini ezifakelwayo.
Emashumini ambalwa eminyaka kamuva, inkolelo yemiphumela emihle yevithamini C emakhazeni yanciphisa umqondisi weLinus Pauling Institute (Oregon, eU.SA) Izibhengezo zikaFry, manje obhekwa njengelinye lezazi ezihola phambili emhlabeni. Wafunda idatha yocwaningo, eyayihilela izinkulungwane zamavolontiya, futhi waphetha ngokuthi i-vitamin C yanciphisa kuphela izimpawu futhi inciphisa cishe 20% ubude besifo, kodwa ayikuvimbeli.
Ngokuvamile "umthamo ozwakalayo ngokomzimba" uqukethe, isibonelo, kuma-oranges amabili. Thina ngezibonakaliso zokuqala zokugijima okubandayo kumakhemikhali we-asidi eyenziwe nge-artificially synthesized.
Imithi noma ubuthi?
Kodwa kwezinye izimo kwakungenakwenzeka ukubala kwezinye izimo. Isibonelo, uMnyango WezeMpilo waseBrithani uvumile ukuthi awukwazi ukucacisa inani elincane eliphephile le-vitamin A. Ucwaningo lubonisa ukuthi abantu abadla ukudla okunomthelela e-beta-carotene (itholakala ku izaqathe nazo zonke izithelo nemifino ye-orange) amathuba okuthuthukisa umdlavuza wamaphaphu. Umzimba uwenza ube yi-vitamin A, i-antioxidant enamandla kunazo zonke ehilelekile ekulweni nama-radicals mahhala. Kubonakala sengathi umuthi olwa nomdlavuza utholakala! Kodwa-ke e-United States kwenziwa izivivinyo, ezibandakanya abantu abayizinkulungwane ezingu-15. Eminyakeni eyisishiyagalombili, abantu nsuku zonke bathola iphilisi ye-beta-carotene. Ukuhlolwa kwamiswa ngoba umphumela wakhe washaqeka: phakathi kwabokubhema, isifo somdlavuza wamaphaphu senyuke ngo-28%. Ososayensi kuze kube sekupheleni futhi abaqondi ukuthi kungani beta-carotene ekudleni kuyasiza, kodwa efomini eligxile kuyingozi.
Ukungqubuzana okungekho ngaphansi kolunye uhlobo lwamavithamini nama-pastilles - izihluthulelo zempilo, i-vitamin A - retinol. I-alamu yathola abacwaningi baseSweden. Iqiniso liwukuthi leli lizwe liqala kuqala emhlabeni ngenxa yesifo se-osteoporosis. Ngokuvamile bahlushwa abesifazane abaneminyaka engaphezu kwengu-50. Lesi sifo sinciphisa kancane amathambo, sandisa ingozi yezinsalela. Kwakukhona ukuthi ukudla kwesiSweden kuwukusola. Ngakolunye uhlangothi, kubonakala sengathi ucebile nge-calcium, okufanele ivikele amathambo. Kodwa ngakolunye uhlangothi - lunamavithamini A amaningi (ahlotshiswe ngobisi olunamafutha aphansi, amaSweden adonsa izinhlanzi ezinamafutha, i-cod i-fover oil, njll).
Kwathathwa ukuthi ukuthatha ngisho nokulinganisa amancane kwe-retinol (1.5 mg ngosuku) isikhathi eside kwandisa ingozi yokwephuka kwentamo yethanga kabili. Lezi zifundo kamuva zaqinisekiswa ochwepheshe baseMelika.
Umthamo wansuku zonke we-vitamin A yi-micrograms engu-800 - 1000 (2667 - 3333 ME), i-beta-carotene - 7 mg. Ukweqile kubhekene nekhanda, ukhathala okwandayo, ukulahlekelwa isisindo, isibindi sesifo sofuba. Ukunakekelwa okukhethekile kufanele kusetshenziswe kwabesifazane abakhulelwe, njengokudla ngokweqile kwamavithamini A kungabangela ukulimala okukhulu ekuthuthukiseni ukuzwa, umbono, i-genitourinary, izinhliziyo nemisipha ohlelweni lwe-fetus. Ukunakekela kufanele futhi kuthathwe ngokusetshenziswa ngokweqile kwe-beta-carotene. Uma, isibonelo, ukuphuza izibuko ezimbili kuya kwezingu-3 zerrotti ngosuku ngosuku lwamasonto ambalwa, isikhumba singathola ithambo eliphuzi. Amanani aphakeme ale vivamini angabangela ukuhlukunyezwa kwe-myocardial okuphindaphindiwe kubantu abaye bawuthola, ukuthuthukiswa komdlavuza wamaphaphu, ikakhulukazi kubantu ababhemayo.
Enye i-vitamin ethandwa yi-E. Ibuye i-antioxidant enamandla.
Uma kunesidingo sokusebenzisa umthamo we-vitamin E engaphezu kwemvelo, kunconywa ukuthi ukungenisa kuphile isikhathi esifushane, futhi akudluli 100 mg ngosuku. Ngakho kubalulekile ukucabangela, ukuthi i-vitamin E eningi ngokwanele iqukethe amafutha yemifino, okusanhlamvu kanye namasiko asemthethweni, imifino, amantongomane.
Indawo ehlukile ithathwa yi-vitamin D3. Ukungafaneleki kwalokhu kuholela ekwakhiweni kwezingubo ezinganeni, nakubantu abadala - ekuguleni i-osteoporosis. Ucwaningo luye lwabonisa ukuthi amavithamini amaningi kanye namagqabhagqabha ayisihluthulelo sempilo futhi i-vitamin D ivimbela imetastasis yezinambuzane, i-halves ukukhula kwamangqamuzana e-leukemia, ivimbela ukuthuthukiswa kwesifo sikashukela, i-arthritis, izifo zenhliziyo, njll Kubalulekile ukuba izakhamuzi zase-Ukraine zibe umoya.
Singabanikeza kanjani? Lesi sici senziwe esikhwameni ngaphansi kwethonya lemisebe ye-ultraviolet, kodwa, ngeshwa, hhayi ngobuningi obanele. I-Vitamin D3 ingatholakala futhi ngokudla okuthile, isibonelo, isibindi se-cod, amafutha wezinhlanzi, ubisi, amaqanda. Noma kunjalo, ngisho nalapho kukhona izikhathi eziyishumi ngaphansi kwesimiso esidingekayo. I-World Health Organization itusa umthamo wansuku zonke we-200 kuya ku-500 ME. Le mali ingatholakala kuphela nge-supplements ekhethekile yamavithamini.
Qaphela ukudla
Namuhla kuma-pharmacy uhlu olubanzi lwezidakamizwa equkethe kwelinye ithebulethi cishe wonke amavithamini namaminerali. Kuyinto elula kakhulu: ugwinya iphilisi futhi ungacabangi ngokudla okunempilo nokulinganisela. Kodwa, kuvela, "i-cocktail" enjalo ayiqinisekisi ukuthi umzimba wakho usenayo yonke into edingekayo kuwo. Iqiniso liwukuthi ingxenye eyodwa yinkimbinkimbi ingathinta ukusebenza komunye. Isibonelo, i-vitamin D3 isisiza ukulawula ukuxiliswa kwe-calcium, kodwa ngesilinganiso esifanele salezi zinto ekulungiseleleni, i-vitamin C ayihambisani kahle namavithamini eQembu B, futhi i-beta-carotene inciphisa izinga levithamini E. Lokhu ngaphandle kokusho ukuthi ezinye zalezi zinto ama-fat-soluble, kanti amanye ayenamanzi anomswakama. Kodwa-ke, le ndlela yokwakha ama-vitamin-mineral complexes ayisebenzisi ngaso sonke isikhathi ngabakhiqizi bezimithi.
Yini okufanele ngiyenze? Ngempela, ngaphandle kwamavithamini ayikwazi. Ungabi umlutha wokuzidakamizwa ngezidakamizwa zokwenziwa. Isibonelo, i-vitamin C inezinhlayiya eziyisithupha (lezi yizimboni zamakhemikhali ezifana nokubunjwa nesisindo samangqamuzana, kodwa zihlukile kwesakhiwo kanye nezakhiwo). Hlanganisa indlela efanayo yokufakelwa kuze kube manje i-acorbic acid kuphela. Kodwa ewusizo kakhulu - i-ascorbic acid (ine-effect antitumor, iqukethe inqwaba eklabishi), kuze ivele. Ngakho-ke, kungcono ukuthola zonke izinto eziwusizo ngokudla. Ngaphezu kwalokho, ukudla kuqukethe izinto eziningi ezisizayo, isibonelo, ama-flavonoids, okuyinto, ngakolunye uhlangothi, esisiza isenzo esiyisisekelo, futhi ekugcineni, susa umphumela ongathandeki.
Ukunikeza umzimba ngesilinganiso samalanga onke kuwo wonke amavithamini, okwanele ukudla amagremu angu-400 ngosuku. Futhi lokhu naphezu kokuthi iqiniso entwasahlobo okuqukethwe kwabo emikhiqizweni kunciphisa. Futhi, uma kunesidingo, izidakamizwa ezengeziwe zingatholakala, ngokwesibonelo, kusuka ekucutsheni kwamajikijolo, utshani, njll. Ukukhishwa okuwusizo kakhulu noma umhluzi wezinhlanzi, i-hawthorn, i-gooseberries, enesithambile C.
I-Vitamin E inothile emafutheni angasetshenzisiwe emifino. Ukuze uthole i-vitamin A, engeza ibhotela esaladi isalaji noma isanqante fresh.
(Kunconywa ukuthi ungasebenzisi okungaphezu kwesisodwa ezinsukwini ezimbili noma ezintathu, uma ungenayo umzimba omkhulu). Kodwa uKostinskaya uncoma ukwelapha ngemikhiqizo ngokukhethekile ihlolwe ngamavithamini ngokuqapha. Khumbula okungenani indaba nge ubisi lwesiSweden ne retinol.
Eminyakeni embalwa eyedlule, emva kocwaningo oluqhutshwa yi-Ukrainian Research Institute of Nutrition, sanqabe ngokuphelele ukunikeza izithako ezenziwe ngamavithamini okufakelwa kubadlali. Namuhla, kugcizelelwa ekudleni. Futhi eMoscow, isibonelo, esisekelweni sama-Olimpiki asisekho ukudla okhethekile kubagijimi babo. Kukhona ukudla okuhlelwe ngokuvumelana nesistimu ye-buffet - kukholelwa ukuthi ngemikhiqizo yemvelo umuntu uzothola isilinganiso sakhe samavithamini. Ngaphezu kwalokho, kwavela ukuthi uma umzimba usetshenziswa ekusebenziseni izinto zokwenziwa, awusaboni "ngomusa".
Lona ukuphazamiseka. Ngakho-ke, ama-vitamin supplements anconywa kuphela ezimweni ezikhethekile, uma, isibonelo, umuntu ugula. Kodwa enempilo - kungcono ukunaka ukudla okulinganiselayo.
Kwezinye izimo, usadingeka ukwandise ukudla kwansuku zonke kwamavithamini. Isibonelo, odokotela batusa ukuthi omama basasa bathathe ama-folic acid amasonto angu-12 ngaphambi nangemva kokukhulelwa ukuze kuvinjelwe ukukhubazeka kwezingane ezinganeni. Le nto, ngendlela, iningi kakhulu emaqabunga e-ulethisi, amantongomane, imbewu. Ngakho-ke, abesifazane abakhulelwe bayelulekwa ukuba badle isaladi engaphezulu ngezinhlanzi, inyama noma inkukhu ukuze baqinise kangcono amaprotheni adingekayo ekukhuleni kwengane.
Njalo, uma uqala ukungaboni kahle, ngokubuka kuqala, iphilisi, ucabange: luhlobo luni lwe-akhawunti kulolu suku? Funda ngokucophelela imiyalo, noma ngisho nangcono - cela ngaphambi kokuya kudokotela.