Lapho kuqala intwasahlobo, sesaba isifo esisodwa - i-avitaminosis. Futhi sazi ukuthi kuyini ngempela? U-Vladimir Spirichev, oyinhloko ye-laboratory yamavithamini namaminerali, Institute of Nutrition, RAMS, waxosha konke ukungabaza kwethu. Wasitshela konke mayelana namavithamini namavithamini emzimbeni womuntu.
Kuyini ukutholakala kwamavithamini kusukela ekubukeni kwesayensi?
Empeleni, i-avitaminosis yisifo esibi kodwa esingavamile. Kuvame ukudideka ne-hypovitaminosis, lokhu kungokwanele, noma kunalokho ngisho nokuhlinzeka okungalungile komzimba ngamavithamini. Abaningi bezakhamuzi ze-megacities babhekene ne-hypovitaminosis, futhi nganoma yisiphi isikhathi sonyaka. Lokhu kuhlotshaniswa nokucindezeleka, kanye nokuphila okuhlala phansi, kanye nokuphila okungcolile, futhi okubaluleke kakhulu, ngokudla okungalungile "ngokusheshisa": imikhiqizo eqedile, izondlo, lapho ungathola khona amavithamini? Ngokuyinhloko ngokuphathelene ne-vitamin C, amavithamini eqembu B (B1, B2, B6, folic acid), kanye nokuntuleka kwe-iodine, i-calcium nensimbi.
Kungani okhokho bethu abazange bahlupheke ngenxa yokuntuleka kwamavithamini, futhi manje lokhu kuyisifo sekhulu leminyaka?
Inkinga ukuthi amavithamini emzimbeni wethu akhiqizwa futhi angahlali endaweni. Ngakho-ke, ukuze uwuthole, udinga ukudla okuningi futhi uhlukile. Ukuhlelwa kwansuku zonke kwesosha lebutho laseRashiya lase-Russian kwakuhlanganisa no-1 kg we-300 g wesinkwa nesigqila senyama ekusetshenzisweni kwamandla ama-kilojoule angu-5-6 000 ngosuku. Futhi namuhla, abantu abachitheli amakhilogremu angu-2-2.5 ngosuku ngalunye futhi badla ingxenye engamakhulu amabili edlule, naphezu kokuthi emikhiqizweni eyenziwa ngezinga lezimboni, inani lamavithamini lihlala izikhathi eziningana ngaphansi imikhiqizo efanayo eminyakeni eyikhulu edlule. Ngakho-ke kuvela ukuthi amavithamini ahluleka kakhulu.
Uphi ukufuna insindiso?
Yiqiniso, kudingeka uzame ukudla ngendlela elinganiselayo. Ekudleni kufanele kube amaprotheni, amafutha kanye nama-carbohydrate. Futhi njengoba kunokwenzeka kakhulu: imifino, izithelo, imifino, i-sauerkraut efanayo. Sincoma ukuthi kufaka phakathi nemikhiqizo yokudla (isinkwa, ubisi, iziphuzo), ngokungeziwe sithuthukiswe ngamavithamini. Futhi kubaluleke kakhulu ukuthutha ngangokunokwenzeka, ungenele ezemidlalo noma nje uhambe ngaphezulu. Lokhu kuvuselela imetabolism.
Indlela yokukhetha i-vitamin complex?
Ungakhathaleli nje kuphela okuqukethwe kwamavithamini, kodwa futhi ulandele izakhi (i-magnesium, insimbi, i-potassium, i-zinc, ithusi, i-manganese - nayo ihlanganyele empilweni yomzimba). Kubalulekile ukuthi amalungiselelo aqukethe wonke amavithamini adingekayo emithwalweni yansuku zonke. Njengomthetho, "amandla" amavithamini kuboniswa mg. I-RNP (ukunconywa izinga lokusetshenziswa) noma i-RDA ngezinye izikhathi kuboniswe ngabazali. Kuyadingeka ukuthi lesi sibalo siseduze no-100%. Uma umenzi efihla imininingwane enjalo, umuthi kufanele uphathwe ngokucophelela. Ungathengi amavithamini kanye nokuqukethwe kwithebula le-periodic. Ezweni lethu, isibonelo, kukhona ukungabi namaminerali: i-magnesium, i-zinc, i-calcium, insimbi. Izingxenye ezisele aziqondi kahle. Kunenkinga yokuntuleka kwe-vitamin C, ama-vithamini eqembu lama-carotenoids. Kwanele ukuba nalezi zingxenye. Ngakho-ke, lezi zinkimbinkimbi ngeke zikufanane nawe, uma-ke, uma uthola isicashu noma impilo embi uma uthatha amavithamini, udinga ukushintsha umuthi. Sincoma ukuphuza amavithamini okungenani kabili ngonyaka.
Ngidinga ukuthatha amavithamini ngendlela echazwe udokotela?
Lokhu kuyadingeka kuphela uma kuziwa ekusetshenzisweni kwe-monovitamins ngezinhloso zokwelapha. Emanzini, ngokuvamile adlula isidingo somzimba samakhulu nezinkulungwane zezikhathi. Ngaphezu kwalokho, ngokuvamile ngezinhloso zokwelapha, amavithamini kufanele athathwe ngejoza le-intramuscular noma intravenous. Futhi ukuze wenze ukungabi namavithamini ekudleni kwakho okuvamile, kuhlanganise nokudla okune-vitamin-okucebile noma ukuthatha izithako ezivamile njalo, ukuqokwa kukadokotela okuqinile akudingeki. Kodwa okuningi kakhulu ukuhamba kakhulu, yebo, akufanelekile. Ungasebenzisi kabi amavithamini namavithamini emzimbeni womuntu.
Ungakugwema kanjani ukweqa ngokweqile uma uthatha amavithamini?
Uma isakhiwo esiyinkimbinkimbi singabangela ukuzwa okungajabulisi noma impilo embi, futhi umthamo wamavithamini kuwo ungaphakathi kwezidingo zomzimba zomuntu, khona-ke ungayithatha njalo, ngisho nokuphila kwakho konke. Akukho okungaphezu kokudlula lapha. Ingozi izovela kuphela ngokudla isikhathi eside kwamavithamini ngamanani amakhulu. Lokhu akakaze kuvunyelwe emalungiselelweni, izithasiselo noma imikhiqizo eqinisekisiwe eyenzelwe izinhloso zokuvimbela. Ngakho-ke isakhiwo esiyinkimbinkimbi esakhiwe nge-multivitamin, esithathwe ngokwemiyalo, ngeke idale umonakalo.
Awunawo amavithamini anele uma:
• Uvuka kakhulu ekuseni, uzizwe ukuthi awunalo ukulala ngokwanele nokuphumula;
• Njalo uzizwe ulelekile futhi ukhululekile emini, masinyane ukhathele;
• Awukwazi ukugxila, ukhohlwa konke, ukunakwa kuyasakaza;
• Uvame ukucasula ngaphandle kwesizathu, ukuwela ekucindezelekeni okungalindelekile;
• Uyabona ukuthi isimo sezinwele ne-scalp siye saba nzima;
• Uvame ukubanda.
Okubangela ukungabi namavithamini.
Ukungabi namavithamini kuthinta kakhulu isimo sengqondo, ukubukeka futhi kungabandakanya izinkinga ezithile:
• Isikhumba somile futhi sishaye - unesifo samavithamini C, B6, A kanye ne-biotin.
• Kukhona iziqhumane esikhumbeni - unesiphambeko se-B6, PP no-A.
• Ukuqeda isisindo esiyinkimbinkimbi - unakho ukungena kwamavithamini B1, B6.
• Kunezinkinga ngombono - awunayo i-A, B2, B6.
• Ukudla kunciphisa kakhulu - awunakho amavithamini A, B1, B2, B6, B12, biotin
• Ukungaboni - B6, PP.
• Uhlale ucasuliwe futhi ukhathazekile - usweleke amavithamini C, B1, B6, B12, PP, biotin.
• izinkinga zesisu - ukuntuleka kwe-B12, PP, FC, A.
• Isimo sezinwele ezimbi - amavithamini B6, biotin, A.
• Ukutheleleka njalo - ukungabi namavithamini C, A