Ukwandiswa kwamavithamini kuboniswa kulabo bantu abadla ukudla okunganele, izingane kanye nentsha ekukhuleni, iziguli kanye nabantu abanokuvuselelwa isikhathi eside, abesifazane abakhulelwe nabamnakekeli. Kulezi zimo, ukungabi namavithamini kufanele kugcwaliswe amavithamini afanelekile. Lolu lwazi ngokuvamile luphela lonke ulwazi lwethu. Bambalwa abantu abazi ukuthi yiziphi amavithamini, ukuthi kungani adingekayo, ukuthi yimiphi imiphumela yabo. Kodwa lokhu akuyona into ebalulekile ukwazi ngamunye wethu.
Ziyini amavithamini?
Amavithamini ayizinhlanganisela eziphilayo umzimba ongakwazi ukukhiqiza ngokwawo, ngakho kumele zithunyelwe ngokudla. Akuzona iqembu elifanayo futhi banezinto ezihlukahlukene zamakhemikhali. Ezinye ziyi-acids, njenge-vitamin C, evele i-ascorbic acid noma i-derivative yayo. Amanye ama-salt, afana ne-vitamin B15, okuyi-salt calcium ye-gluconic acid. I-Vitamin A ibhekisela eqenjini leziphuzo ezidakayo ezinesisindo esikhulu samangqamuzana, esibucayi ukushisa nomoya.
Amanye amavithamini afana nama-chemical compounds, kanti amanye, njenge-vitamin C, D noma uB, afaka amakhemikhali amaningi. Amavithamini wemvelo C no-D ayiqembu lama-steroid angaba ngu-16 amakhemikhali afanayo. Leli qembu lihlanganisa i-ergosterins (i-provitamin D 2), eyenzeka ngokuyinhloko ezakhiweni zezitshalo, i-7-dehydrocholesterol (i-provitamin D 3) equkethwe ezinhlanzi. Zombili lezi ziqu zitholakala emzimbeni wesilwane zibe amavithamini D 2 no-D 3. Kufanele kuqashelwe ukuthi konke okunamandla amavithamini e-B anegama elilodwa hhayi ngoba lifana namakhemikhali, kodwa ngoba benza ndawonye. Izinto ezifakwe kulezi amavithamini zinamagama azo ngamakhemikhali ahlukahlukene. Isibonelo, i-vitamin B 1 yi-thiamine, esebenza emzimbeni, njenge-thiamine pyrophosphate. I-Vitamin B 2 ibizwa nge-riboflavin, i-vitamin B 6 i-pyridoxine, esebenza emzimbeni ngendlela ye-pyridoxal phosphate. I-Vitamin B 12 ichazwa ngokuthi i-cobalamin noma i-cyanocobalamin, ekhombisa ukuthi enye yezingxenye zayo i-cobalt.
Isenzo samavithamini
Isici esivamile yisisindo esiphansi sama-vithamini onke - indima yabo emzimbeni womuntu ukuhlela zonke izinqubo eziyisisekelo. Nakuba sidinga ngemali encane, kodwa noma kunjalo badlala indima ebalulekile ekusetshenzisweni kwemithi. Ngakho-ke, ukubunzima nokuhlanganiswa okusheshayo kokuphendula kwamakhemikhali emzimbeni akunakunqunywa.
I-metabolism yindlela yokuguqula ukudla okuqukethe ama-carbohydrate, amaprotheni, amafutha, amanzi, usawoti namavithamini. Ukudla kuchotshoziwe bese kugawulwa ngesikhathi sokuguqulwa kwezinto eziphilayo, bese kuguqulwa zibe izakhiwo zokwakha ukwakha ama-molecule amasha noma asetshenziswe njengomthombo wamandla. Amavithamini ayimithombo yamandla noma impahla yokwakha yamaseli. Kodwa zidingekile ukuthi inqubo ye-metabolism iqhubeke ngokujwayelekile. Kumele bahlale engxenyeni ye "detonator", eyenza injini yomshini oyingqayizivele kakhulu, okuyizinto eziphilayo. Yiwo amavithamini okwenza kube khona ukugeleza kokuphendula kwamakhemikhali. Isenzo sabo sifana nesenzo samanzi, okuyinto, ngenxa yesakhiwo sayo esibi kakhulu futhi esincane, singangena kuzo zonke izitho nezicubu. Ngaphandle kwamanzi, ukuphila akunakwenzeka. Ngaphandle kwamavithamini, njengoba kuvela, futhi.
Kungani kudingeka?
Umzimba ufana nesitshalo esikhulu samakhemikhali, lapho izinto zokwakha amandla nezakhiwo (isibonelo, amaprotheni) zikhiqizwa. Amavithamini akhona kuzo zonke izilwane eziphilayo futhi zibalulekile ekusebenzeni kwamakhemikhali abalulekile ekuphileni. Zenza njengezinto ezivusa amadlingozi, njll. ukusheshisa ukusabela kwamakhemikhali ngaphandle kokuthatha ingxenye eqondile kubo. Isibonelo, lawula ukusatshalaliswa kokudla ezintweni ezilula, ezincibilikayo (enzyme yokugaya), noma ukuqinisekisa ukuguqulwa okunye kwalokhu izinto ezilula zibe namandla. Indima yamavithamini ifana nomsebenzi wabaphathi abangasebenzi, kodwa ukukhona kwabo kusho ukuthi abasebenzi basebenza ngokushesha nangempumelelo.
Amavithamini abasizi abakhuthele kakhulu emzimbeni womuntu. Benza njengento okuthiwa "i-enzyme ehlangene," okungukuthi, benza ama-enzyme. I-vitamin engxenyeni ye coenzyme iyinhloko "encane" kodwa inamandla, ngakho-ke, ngenxa yesenzo sayo, zonke izinqubo emzimbeni ziyahamba ngokushesha nangempumelelo. Isibonelo, isitashi sisetshenziswa kalula ngenxa ye-enzymes ekhethekile ne-maltose. Uma le nqubo ivela ngaphandle kwama-enzyme, umuntu kufanele abhekane nobunzima obuningi. Ngakho-ke, indima yama-enzyme namavithamini enendima ye-coenzymes ibaluleke kakhulu. Ngaphezu kwalokho, akugcini nje ukusheshisa izinqubo, kodwa futhi "anqume" mayelana nohlobo lokuqala kokusebenza kwamakhemikhali athile.
Ama-enzyme nabasizi bawo, amavithamini adlala indima ebalulekile ezimpilweni zokuphendula emzimbeni. Kungenxa yabo ukuthi inqubo eyinkimbinkimbi yokucubungula ukudla iqala, bese ihamba kancane kancane ukuze kube nezinto ezilula zokumuncwa umzimba olandela. Ngisho ngesikhathi sokudla noma ukugaya zibe yizinhlayiyana ezincane, ama-enzyme okuthiwa i-amylases asebenza emgodini womlomo, oguqula ama-carbohydrate zibe ushukela futhi aphule amaprotheni abe amino acid.
Kukhona imisebenzi ehlukahlukene ewasiza, isibonelo, amanye amavithamini enza indima ye-coenzymes. I-Vitamin B 1 no-B 2 ivuliwe kanye nama-enzyme ahambisanayo, elawula amandla okubola kwama-carbohydrate namaprotheni. Ngaphezu kwalokho, kanye ne-vitamin B 1, i-acetylcholine, into elawula imemori, ikhishwa namaseli wegazi. Akumangalisi ukuthi ukungabi nalutho kwaleli vithamini kuholela ekulahlekelweni kwememori nokugxila kokunakwa. I-Vitamin B 6 isekela ngokugcwele inqubo yokukhiqiza kwanoma yimaphi amaprotheni, kuhlanganise namahomoni. Ngenxa yalokho, ukwehlisa isikhathi eside kwaleli vhamini kuyimbangela yokujikeleza kokuya esikhathini (okuhambisana nokuntuleka kwe-hormone). Le vithamini iphinde iqhaza ekwakheni i-hemoglobin (ephethe i-oksijeni ezakhiweni njengezakhi zamaseli abomvu), ngakho-ke ukungabi khona kwayo kuyimbangela yokuthola i-anemia. I-Vitamin B 6 nayo ihileleke ekwakhiweni kwamakhemikhali abhekene nomsebenzi wesimiso sezinzwa (isibonelo, serotonin), kanye nokwakhiwa kwesigqoko se-myelin (ukugqoka okuvikelayo kwamangqamuzana omzimba). Ukungabikho kwayo kungabangela izifo eziningi zesimiso sezinzwa kanye nokuwohloka kwamakhono engqondo. I-Vitamin B 6 nayo iyadingeka ngesikhathi kwakhiwa amangqamuzana amasha kanye nokusebenza kwekhodi yezofuzo, ngenxa yokuthi ukuthuthukiswa komzimba nokuvuselelwa kwayo kwenzeka. Uma amavithamini akwanele, lezi zenzo azisebenzi kahle. Kunamaphutha ekubunjweni kwamangqamuzana egazi, lo muntu unamaseli ambalwa egazi obomvu kakhulu, okwenza ukuthi abe nesifo nokutheleleka.
Okubalulekile okungenani u-vitamin D, umphumela oqukethe izigaba eziningana. Isikhumba esithonywa yimisebe ye-ultraviolet siguqula i-provitamin D 2 no-D zibe ngu-vitamin D 2 no-D 3. Izinqubo eziqhubekayo zenzeka esibindi, lapho amavithamini aguqulwa khona nge-hormone ukuthi ngegazi lingene emathisini omathumbu namathambo amancane. Ivuselela i-epithelium emathunjini ukuhambisa i-calcium ngokusebenzisa i-mucosa yamathumbu, ukuze ukwakhiwa kwamaprotheni nokuthuthwa kwe-calcium kuphuthumayo, okwandisa ukumunwa kwe-calcium ne-phosphorus. Ngakho-ke, ukuntuleka kwevithamini D kuholela ekwephuleni uketshezi lwe-calcium kusukela emathunjini emathunjini, futhi ngenxa yalokho, ukuguqulwa kwamathambo. Kuyingozi kakhulu izingane ezidinga i-calcium ukwakha amathambo. Khona-ke kukhona ingozi yokuhlukumeza okungathí sina kulawa mathambo, njengama-rickets, ukuvuthwa kwamalungu amadolo ngisho nokwehla kokukhula.
I-Vitamin C ibandakanyeka ekwakhiweni nasekulondolozeni amaprotheni, okuyinto izicubu ezivame kakhulu emzimbeni. Ihlanganisa onke amangqamuzana, kungakhathaliseki ukuma kwawo, futhi avikele amaseli kusuka ekutheleleni. Ukungabi nalutho kwe-vitamin C yisona isizathu sokuntuleka kwe-collagen, okwenza izicubu zibe buthakathaka, zilungele ukulimala, okulula ukuphula futhi kubangele ukuphuma kwegazi. Ngokwehluleka okuphawulekayo, ukubola kwe-tishu (scurvy) kungase kuthuthuke, emva kwalokho ubuthakathaka obuningi bomzimba bubonakala, ngakho-ke ukumelana nezifo kunciphisa.
Amaphilisi, amaphilisi noma ama-injection?
Empeleni, inani elifanele lamavithamini adingekayo kufanele lifike kithi ngokudla. Kodwa-ke, uma bengekho emzimbeni wethu, singabathatha ngesimo se-vitamin esakhiwe ngokulungelelwe ngesimo se-powder okuxekethile, amaphilisi, ama-capsules, kanye nama-gel, ama-lotions, ama-inhalation, ama-implants kanye nama-injection. Zonke lezi zinyathelo zihloselwe ukulethwa okusheshayo kwezingxenye ezikhethekile zamavithamini emzimbeni.
Ngesinye isikhathi unganquma ukuthatha i-multivitamin, ehlanganisa ingxube yamavithamini ahlukene. Kwenzeka ukuthi ukulungiselela eyodwa kuphela kwe-vitamin kuyoba nomphumela othile. Ngakho-ke, entwasahlobo, lapho sibuthakathaka, sikhulisa umthamo we-vitamin C. Lapho sibhekene nobuhlungu besisu, ngezinye izikhathi odokotela babanika izijovo zamavithamini ezivela eqenjini B. Okubizwa ngokuthi "i-vitamin cocktails" nakho kuyathandwa kakhulu. Kodwa ungakhohlwa ukuthi imithombo engcono kakhulu yemvelo yamavithamini. Udinga nje ukwazi ukuthi ungadla kanjani nokuthi ungadla kanjani lokhu noma ukudla. Isibonelo, siyazi ukuthi izaqathe ziqukethe i-carotene eningi. Kodwa bambalwa kakhulu abantu abazi ukuthi ayigciniwe ngendlela yayo eluhlaza. Kuwusizo kuphela ngokuhlanganiswa namafutha, okuwukuthi, isibonelo, ngamafutha yemifino.
Ungayithatha kanjani?
Kufanele wazi ukuthi wonke amavithamini ahlukaniswe ngezigaba ezimbili: ama-vithamini A, D, E no-K ayenamafutha (amavithamini A, D, E no-K) kanye namavithamini e-vitamin C ne-B, okungukuthi uB 1, B 2, B 6, B 12 i-niacin, folic acid, i-pantothenic acid ne-biotin). Uhlobo lokuqala lwamavithamini olutholakala kumafutha kanye nokudla okunamafutha. Kubalulekile nokuqinisekisa ukuthi umzimba ungawuthola. Leli qembu lingabandakanya futhi i-beta-carotene, noma i-provitamin A, etholakala ezithelo nasemifino. Uma sifuna amavithamini ukuze azuze, sidinga ukuthatha kanye nemikhiqizo yokudla equkethe amafutha. Lokhu kuzothuthukisa ukumunwa kwaleli vithamini. Ngesizathu esifanayo, amavithamini ezibhebheni kufanele agonywe ngesikhathi noma emva kokudla.
Amavithamini ayenamanzi angatholakali angatholakala engxenyeni yamanzi okudla. Ukuze uzihlanganise, awudingi amafutha. Udinga ukuwaqaphela - ungawapheki isikhathi eside kakhulu ukuze usebenzise njengokudla. Imikhiqizo emisha, efana nemifino nezithelo, ilahlekelwa amavithamini amaningi lapho upheka. Kubalulekile ukuwagcina ekushiseni okuphansi ukugwema ukulahleka kwamavithamini.
Uyazi ...
Izitshalo nazo zidinga amavithamini. Bangakwazi futhi ukuzenzela ngaphandle, okungukuthi, ukukhiqiza ngezinhloso zabo siqu. Izitshalo zezitshalo, ngokungafani nabantu nezilwane, ziyakwazi ukukhiqiza izakhi zazo siqu, zithathwe ngamaminerali namanzi.
Kuvela ukuthi amavithamini akhiqizwa izidalwa eziphilayo kuye ngokuthi yiziphi izinhlobo. Isibonelo, abantu, izinkabi kanye nezingulube ze-Guinea ngeke bakwazi ukwenza ama-ascorbic acid. Ngakho-ke, kufanele bathole vithamini C ngaphandle. Noma kunjalo, amagundane okudingeka ukuthi le nsimbi ibuye futhi, uyakwazi ukuyihlanganisa ngokuzimela.
Ngaphezu kwamavithamini adingekayo ezilwaneni zabantu kanye nama-vertebrate, kunezakhi zamavithamini ezinhlobonhlobo zezinambuzane (isibonelo, porphyrins, sterols) nezinambuzane ezincane (glutathione, lipoic acid).
Umthombo wamavithamini wezilwane angeke ube izitshalo kuphela, kepha futhi amabhaktheriya emaphethelweni emathunjini. Abanikazi bokudla, bedla okuqukethwe kwamathumbu wezisulu zabo, bathelela amavithamini athile.
I-Vitamin D iyadingeka kumuntu kuphela lapho isikhumba sakhe singabonakali ekukhanyeni kwelanga. Ngakolunye uhlangothi, uma ethola inani elanele lemisebe ye-ultraviolet, ungafaki ukwengeza ukudla okune-vitamin D.