Ingabe kuyasiza ukusebenzisa amavithamini ngokweqile?

Amavithamini abaluleke kakhulu kubantu. Abathola ukudla, baqinisekisa ukusebenza kahle kwazo zonke izinhlelo zomzimba womuntu. Indima ebaluleke kakhulu yamavithamini edlala ekukhuleni nasekuthuthukiseni, ngakho kubaluleke kakhulu kubantwana. Ukungabi namavithamini athile kubangela ukuphazamiseka okukhulu emzimbeni womuntu futhi kungaholela ezifweni ezihlukahlukene. Ingabe kuyasiza ukusebenzisa amavithamini ngokweqile? Sizothola namhlanje!

Kodwa-ke, kungakhathaliseki ukuthi amavithamini amakhulu kangakanani kithi, ungakhohlwa ukuthi insalela yalezi zinto ingaba yingozi njengokwanele. Lokhu kuyiqiniso ikakhulukazi ezidakamizweni ezinezivithamini ezithengiswa kuma-pharmacy. Ngenxa yokusetshenziswa ngokweqile kwamavithamini, i-hypervitaminosis ivela.

Ezinye izingane zidla amavithamini, athengwe ngabazali, ngobuningi obungenamkhawulo, esikhundleni sabo ngamaswidi. Kodwa-ke, ngisho namaphilisi amavithamini afana ne-candy ayimithi efanayo nenye enye ithebhulethi, futhi lokhu kufanele kukhunjulwe. Isibonelo, ukudla okungalawuliwe ukudla amavithamini anjalo, ingane ingadlula inani levithamini C elidinga izikhathi ezingu-10, ngesilinganiso se-50 mg. ngosuku. Isimo sengqondo esinjalo sokunganaki ekulungiseleleni amavithamini singabangela izifo ezinzima futhi, njengoba umthetho, lezo zimo zitholakala ezinganeni.

Isibonelo yilapho ukudla ngokweqile kwe-vitamin D kuye kwaholela ezinkingeni ezinzima zezinso enganeni. Odokotela isikhathi eside babengeke bakwazi ukuthola imbangela yalesi sifo, kwaze kwacaca ukuthi intombazane yayidla cishe amavithamini kuphela agogo wakhe abamthengayo. Yilokho okwabangela lesi sifo.

Phakathi kwemiphumela emibi yokudla ngokweqile kwe-vitamin A kukhona ubuthakathaka, ukujula, izinkinga zesifiso, amathambo aphikisayo. I-vitamin B eyengeziwe idala ukuphazamiseka okukhulu kwezinqubo ze-enzymatic.

Kuze kube manje, ososayensi bayazi inani elikhulu lamavithamini. Okuyinhloko yizivithamini A, B1, B2, C, PP, E, D, K. Amavithamini B1, B2, C, PP, zingenziwa zokwenziwa ngamakhemikhali.

Cabanga ngalunye lwezinhlobo zamavithamini ngokuningiliziwe.

I-Vitamin A ikwandisa ingculazi, ithuthukisa isimo sesikhumba, ilawula izibungu ezinomsoco, iqinisekisa ukusebenza okuvamile kwe-retina. Le vithamini i-soluble enamafutha, ngakho-ke ukufaniswa kwayo, ukuthatha amafutha kuyimpoqo. Ngendlela ehlanzekile, umuntu angathola i-vitamin A emikhiqizo enjengamafutha enhlanzi, ubisi, i-egg yolk nebhotela.

Futhi, umzimba wethu ungathola i-vitamin A ephuma ku-carotene, eningi karoti, pepper obomvu, sorrel, ithanga, isaladi, isipinashi, utamatisi nama-apricot. Ukuguqulwa kwe-carotene ku-vitamin A yisibindi. Noma kunjalo, umzimba wethu awukwazi ukuthola wonke amavithamini A adingekayo avela ku-carotene, okungenani ingxenye eyodwa kwezintathu zendabuko kufanele ifomu ifomu elenziwe ngomumo kusuka kumikhiqizo efakwe lapha ngenhla.

I-Vitamin A inendawo yokuqoqa emzimbeni futhi ifakwe ezintsheni nesibindi, ngakho awukwazi ukudlula umkhuba wansuku zonke. Kwazingane zesikole, kuba yi-1.5 mg. ngosuku.

Amavithamini weqembu B amavithamini B1, B2, B3, B4, B5, B6, PP. I-Vitamin B1 ibhekene nokusebenza kahle kwethu, ubungqabavu nobungqabavu. Ngenxa yokuntuleka kwayo, umzimba ungase uzwe ubuhlungu bekhanda, ubuthakathaka emisipha, ukukhathala okungapheli. Futhi uma i-vitamin B1 engangeni emzimbeni nhlobo, ingabangela ukukhubazeka kwemisipha yamalungu ngisho nomphumela obulalayo ngenxa yokukhubazeka kwemisipha yokuphefumula. Le vithamini ayitholi emzimbeni futhi kumele isenze ngokuqhubekayo.

Ungathola i-vitamin B1 kusuka kwesinkwa, i-bran, imvubelo ye-brewer. Itholakala eningi kakhulu emaqanda eqanda, isibindi senkomo, ama-walnuts nobhontshisi. Ezinganeni zesikole, okujwayelekile kule vivithamini ngu 1.4 mg. ngosuku.

I-Vitamin B2 inomthwalo wemfucumfucu we-fat kanye ne-oxidation ye-carbohydrates, futhi ukuphefumula kwamaselula nakho kuxhomeke kulo. Ukuntuleka kwayo emzimbeni kunomthelela omubi ekuthuthukiseni, kunciphisa kwesisindo somzimba, ukuvuvukala kwamakhanda amancane. Amaqanda, ubisi, imvubelo ye-brewer, i-wheat bran, iklabishi, isipinashi kanye notamatisi zicebile nge-vitamin B2. Okujwayelekile kule vivithamini ngu-1.9 mg. ngosuku.

I-Nicotinic acid, eyaziwa ngokuthi i- vitamin PP , ibaluleke kakhulu ohlelweni lwethu lwezinzwa. Uma kunesidingo emzimbeni, ukuphazamiseka kokulala, ukukhanda ikhanda, isizungu, ukukhubazeka kwememori, ukucindezeleka nokukhathazeka kungenzeka. Ukuphela kokuntuleka kwe-vitamin PP emzimbeni kuholela ekudemeni komqondo, ukuphazanyiswa kwesimiso sokugaya, ukubukeka kwezilonda kanye nezibazi esikhumbeni. Ngamanani amaningi, i-vitamin PP itholakala ebisi, amaqanda, imvubelo, amagatsha, okusanhlamvu okusanhlamvu, amazambane, utamatisi, iklabishi, isipinashi, ulethisi, ama-orang, ama-lemons namagilebhisi. Isimiso kubafundi abasebancane abase-school is 15 mg. ngosuku.

Uma kwenzeka umzimba ungenawo u- vithamini C (ascorbic acid), kunciphisa ukuzivikela, isimo sokulala esilele, ukukhathala okusheshayo, ukuwohloka kwamazinyo namazinyo.

Ngokuntula kakhudlwana kwaleli vithamini umuntu ugule ngesifo. Ngalesi sifo, ukwephulwa okuchazwe ngenhla kwanda kabili. Ngezinsini, izilonda zakhiwa, amazinyo aqala ukuzamazama futhi aphume, ukugonywa kunciphise kakhulu, ukuqhuma okuvame ukwenzeka ngenxa yokwanda kwamathambo. I-Vitamin C ayitholi emzimbeni, ngakho-ke ukusetshenziswa kwayo njalo kuyadingeka.

Ngomzimba wengane, i- vitamin D iyadingeka kakhulu. Ngaphandle kwalo, ukwakha amathambo evamile akunakwenzeka. Thola inani elidingekayo laleli vithamini, ungadla amafutha wezinhlanzi, izikhupha zamaqanda nebhotela. Ngezingane zesikole ngosuku, kuyadingeka ukuthola amayunithi angu-500 ale vivamini.

Ukuze unike umzimba wakho ngamavithamini adingekayo ukuba ukwane ngokugcwele futhi ngokuhlukile, futhi ekwindla nasebusika kwengeze ukudla okulungiselelwe okunevithamini. Ingabe kuyasiza ukusebenzisa amavithamini ngokweqile? Ukuze ugweme ngokweqile amavithamini kunconywa ukuba ungasebenzisi izithasiselo njalo, kodwa ukukwenza ngemijikelezo yamaviki angu-3-4 ngeziphazamiso.