Spring kuyinto ilanga lokuqala, ukushisa okwesabekayo, ukwehla, izinyoni zicula. Kodwa nokho lokhu kuyi-avitaminosis, ehambisana nathi ngemva kobusika obumnyama nobanda. Uma ungathathi izinyathelo ezifika ngesikhathi, ungase ube nezinkinga zempilo. Ngakho-ke, sekuyisikhathi sokuqala ukuphuza amavithamini. Kodwa ngaphambi - funda konke okubaluleke kakhulu ngamavithamini ne-beriberi. Ukuphila kuhlale kusebenza.
Ngo-1881, udokotela waseRussia u-Nikolai Ivanovich Lunin wayenesithakazelo kulo mbuzo: kuthiwani uma uxuba amaprotheni, amafutha kanye nama-carbohydrates "isilinganiso" esifanele - ingabe ukudla okuphelele kuzokwenzeka noma cha? Wathi uyenzile. Futhi manje amaqembu amabili "abafel 'ukholo besayensi" - amagundane - ayenziwe. Omunye - iqembu lokuhlola - lidla "i-cocktail ephelele" eyenziwe ngamaprotheni, amafutha kanye nama-carbohydrate ahlanganiswe yi-Lunin ngobisi lobisi lwezinkomo, kanti enye - i-cocktail yokulawula - iphatha ngobisi bemfuyo yemvelo. Umphumela wesayense wawunjengalolu hlobo: iqembu lokuhlola lalahleka ngokuphelele, futhi iqembu lokulawula laba inzalo enempilo futhi etholakalayo. Udokotela ocebile waphetha ngokuthi, ngokusobala, amanye amaprotheni anamafutha kanye nama-carbohydrate akwanele ukuba aphile umzimba, kufanele kube khona okunye okunye okukudla okubaluleke kakhulu ekusekeleni impilo.
Umsebenzi weLunin waqhubeka nesazi samakhemikhali sasePoland uKazmierz Funk. Ngo-1911, waqala ukupha amajuba isikhathi eside nelayisi eliphosiwe (okungukuthi, elihlutshiwe, ngaphandle kwama-husk) futhi walinda kuze kube yilapho izinyoni zigula. Khona-ke waqala ukuwaxuba ekondleni irayisi, futhi izinyoni zathola ngokumangalisayo ngokushesha. I-Funk yaqhutshwa izibalo zamakhemikhali futhi yahlukanisa i-vitamin B1, noma i-thiamine - ebizwa ngokuthi i-rice bran. Ngendlela, igama elithi "vitamin" laqalwa yi-Funk efanayo: I-Vitamin - i-amine ebalulekile: impi ngesiLatini isho "ukuphila", futhi i-amin - "equkethe i-nitrogen".
Vula nge-Funk ye-thiamin kuyo yonke impilo yabantu ongadingi okungaphezu kuka-30 amagremu, kodwa maye kulabo abathandi lawagremu. Amavithamini akuzona izinkuni, kusukela "ukushisa" okudingeka amandla okuphila ukuze aphile; lezi akuzona izithiyo okuvela kuwo umzimba. Kudingeka ukwakhiwa ngezilinganiso ezincane zibe ama-molecule we-enzymes - izinto ezilawula ijubane nokuqondisa kwezinqubo zezinto eziphilayo emzimbeni. Amavithamini e-Beth, i-molecule ye-enzyme "iqhuma", kanti izinqubo zezinto eziphilayo ziyeka. Yilezi zinkinga ezivela kwabaningi entwasahlobo: ukuthi, ngokuphambene nokushisa kokuqala nelanga elilindile isikhathi eside, amabutho ayanyamalala endaweni ethile. Isizathu; okwanele kusukela ehlobo nasekwindla, umzimba wevithamini usomile emzimbeni, futhi ukudla akukwazi ukukwenza - imifino nezithelo ezintsha ngeke zivele maduzane, futhi lezo eziwela emashalofini avela ezindaweni zokugcina zilahlekelwe yi-vitamin value. Lesi simo sokuntuleka okungavamile kwamavithamini - isikhathi sonyaka se-spring avitaminosis.
I-Vitamin A, noma i-retinol.
Indima: kusiza umzimba ukuba ubhekane nezifo, kuthuthukisa amehlo, kuphazamise kahle isimo sangemuva se-hormonal, kwandisa izinga lokuvuselelwa kwamangqamuzana esikhumba, kuqinisa isimiso sezinzwa.
Kuphi okuqukethwe: ku-flounder ne-halibut (emafutheni awo), amaqanda ezinkukhu, ubisi, ibhotela. Nge izaqathe - i-beta-carotene - isandulela i-vitamin A.
Isidingo: 3300 ME ngosuku. Isidingo salo sikhula entwasahlobo kanti uma sithatha amaphilisi okubeletha ngomlomo.
Izici: ngokupheka nokukhanya, i-vitamin A ibhujiswa. Ukuntuleka kwalo akukwazi ukugcwaliswa ngemikhiqizo yezitshalo. Iningi lalo ngamafutha enhlanzi nesibindi, ibhotela, i-egg yolk, ukhilimu, ubisi.
Izimpawu ze-avitaminosis: amakhaza aphikisayo, izinwele ezinamahloni nezipikili ezinobuthi.
I-Vitamin D.
Ngaphansi kwe-"mask" yevithamini D, amavithamini ahlobene amahlanu afihliwe kanyekanye: kusuka ku-D1 kuya ku-D5. Umuntu obaluleke kunazo zonke i-vitamin D3 - i-cholecalciferol.
Umsebenzi: obhekene nokushintshaniswa kwe-calcium ne-phosphorus, kukhuthaza ukukhula kahle kwamathambo.
Kuphi okuqukethwe: ngaphansi kwethonya lelanga elikhishwa esikhumbeni. Ngokudla abacebile ebhotela, amaqanda amaqanda, amafutha okudoba, i-caviar, i-parsley nemigodi, imikhiqizo yobisi.
Udinga: 2.5 mcg ngosuku.
Izici: ezincane ilanga, liphakeme amathuba okuthola i-vitamin lack.
Izimpawu ze-beriberi: ukuzwa okuvuthayo emlonyeni nasemphinjeni, ukuntuleka kokulala, izinkinga zombono.
I-Vitamin K.
Indima: ihlinzeka ngegazi, ivimbela ukuphefumula kwegazi.
Kuphi okuqukethwe: emifino, iklabishi, isipinashi, soy, izinyathelo, utamatisi oluhlaza. Iphinde yakhiwe amabhaktheriya athi "aphile" emathunjini ethu, okufaka isandla ekugayeni kokudla.
Isidingo: 1 mcg nge kilogram yesisindo ngosuku.
Izici: I-vitamin K eluhlaza kakhulu imifino eluhlaza.
Izimpawu ze-beriberi: izinsini eziphuma igazi, ukuphuma kwesisu nesisu esiswini, ukuphahlazeka kwesikhumba naphansi kwesikhumba.
I-Vitamin E, noma i-tocopherol.
Indima: iqinisekisa umsebenzi ojwayelekile wezitho zokuzala, ngokuba i-antioxidant, ivikela umzimba kusuka kuma-radicals yamahhala, uyasivikela ekucindezelekeni.
Lapho itholakala khona: ukolweni wekoro, amafutha omquba, amaqabunga e-ulethisi, inyama, isibindi, ubisi, ibhotela kanye ne-egg yolk.
Kudinga: 0.3 mg kilogram ngayinye yesisindo somzimba ngosuku.
Izimpawu ze-beriberi: ubuthakathaka bemisipha, ukukhathala, izimpawu ze-PMS.
I-Vitamin C.
Indima: kuyadingeka ekwenzeni izinqubo eziningi emzimbeni - ukukhula kwamazinyo, ukwakhiwa kwamangqamuzana egazi, ukugaya ukugcocose emathunjini, ukukhiqizwa kwama-immune antibodies.
Lapho iqukethe khona: icebile izithelo nemifino esisha, ikakhulukazi eningi iklabishi, isitshalobhisi, ikhabe, utamatisi, i-citrus, i-currant, amazambane, i-pepper elimnandi.
Udinga: 50-60 mg ngosuku. Ukusetshenziswa kwemithi yokubeletha ngomlomo kwandisa isidingo sevithamini C. Ababhemayo abakhuthele nabangenalutho nabo badinga kakhulu.
Izici: I-vitamin C ine "umphikisana" - i-vithamini D. Uma isakhiwa kakhulu emzimbeni wesibini, ngaphezulu kokuqala kukhishwa. Njengoba i-vitamin D isakhiwe kusukela esenzweni semisebe ye-ultraviolet, ilanga lempumalanga kanye nemisindo e-solarium kungabangela umphumela wokukhathazeka - ubuthakathaka, ukukhathala, ukuthinteka emakhazeni. Ngakho-ke, entwasahlobo kavithamini C sidinga ngaphezulu.
Izimpawu ze-beriberi: ubuthakathaka, ukuzithemba, ukuthukuthela, isikhumba esomile, ukwanda kwezinwele.
I-vithamini yeqembu B empeleni iyinkimbinkimbi yezinto ezingu-15 ezahlukene.
I-Vitamin B1, noma i-thiamine.
Indima: iqinisekisa ukusebenza okuvamile kwesimiso sezinzwa, kusiza ukulawula umzimba we-carbohydrate metabolism.
Kuphi okuqukethwe: ngesinkwa esenziwe ngophuzo olunamafutha, okusanhlamvu, amahlumela kakolweni, isinaphi, imifino (isparagus, broccoli, amahlumela aseBrussels), i-peas, amantongomane, ama-oranges, iplamu, umlimi omuncu, imvubelo ye-brewer, i-algae, kanye nesibindi sesilwane futhi isungulwe amabhaktheriya emathumbu.
Kudingeka: 1,3 - 1,4 mg ngosuku. Uma ukudla kuphansi emifino ehlanzekile, kanye nokuthanda kakhudlwana utshwala kanye ... itiye - isidingo sevithamini sanda.
Izimpawu ze-beriberi: ukukhubazeka kwenkumbulo, ukucasula, ukulala.
B6, noma i-pyridoxine.
Indima: ilawula ukuhlanganiswa kwamaprotheni, ibhalansi lamahomoni, umsebenzi wesistimu yezinzwa - ephakathi nendawo, inkontileka ye-myocardium, ikhuthaza ukuvuselelwa kwamangqamuzana egazi.
Kuphi okuqukethweyo: kwimikhiqizo yezitshalo: okusanhlamvu okusetshenziswanga okusanhlamvu, imifino eluhlaza, imvubelo, okusanhlamvu, izaqathe, ubhanana, ama-walnuts, i-soy; emikhiqizweni yezilwane: inyama, inhlanzi, ubisi, i-egg yolk. I-Vitamin B6 iklanyelwe yi-microflora yamathumbu.
Isidingo: 2 mcg ngosuku. Iyakhula ngokucindezeleka, ukucindezeleka, nokudla kwezidakamizwa zokulwa nokucindezeleka ngomlomo.
Izimpawu ze-beriberi: ukukhathazeka, i-conjunctivitis, kwehla isifiso sokudla, ukushisa okuvamile, i-dermatitis.
I-Vitamin B9, noma i-folic acid.
Indima: kusiza amangqamuzana egazi - ama-erythrocyte avuthiwe futhi alawule amaprotheni emzimbeni.
Kuphi okuqukethwe: indawo efanayo lapho vithamini B6. Ngaphezu kwalokho, i-vitamin B9 ihlanganiswa yi-microflora yamathumbu.
Izici: lapho kusetshenzwa ukushisa, kufika ku-90% we-folic acid, equkethe ukudla okuluhlaza, kubhujiswa. Isibonelo, lapho upheka inyama nemifino, ukulahleka kwe-folic acid kufinyelele kuma-70-90%, ngenkathi kufana inyama efanayo - 95%, ngenkathi upheka amaqanda - 50%.
Izimpawu ze-beriberi: ukubomvu kolimi, ukunganakwa, ukukhathala, ukuphazamiseka kwegazi, ukuphazamiseka kokugaya.
I-Vitamin B12, noma i-cyanocobalamin.
Indima: ilawula ukubunjwa kwamaseli abomvu wegazi kanye nokushintshaniswa kwamafutha, ithuthukisa ikhwalithi yesidoda.
Kuphi okuqukethwe: kwimikhiqizo yezitshalo: olwandle kale, soy, imvubelo; kwimikhiqizo yezilwane: yenkomo, izinkukhu, isibindi, izinso, inhlanzi, amaqanda, ubisi, ushizi.
Udinga: 3 mcg ngosuku. Isidingo sevithamini B12 siphezulu phakathi kwabokubhema kanye nemifino.
Izici: yilowo kuphela i-vithamini, efakwe emzimbeni "ngosuku olumnyama": esibindi, amaphaphu, izinso, ipeni.
Izimpawu ze-beriberi: ukuzondwa, ukucindezeleka, ukuqothulwa, isisu somzimba, kanye nokushisa okuvamile.
Isivivinyo: Ingabe nginakho ukungena kwamagithamini?
1. Ingabe uvame ukubamba ukushisa kaningi entwasahlobo kunasekwindla nasebusika? Futhi yebo B akusho
2. Ingabe ubekezelela ukushisa kwentwasahlobo kunzima kakhulu kunokubanda kwekwindla kanye nobusika? Futhi yebo B akusho
3. Ingabe ulele kakhulu futhi uvuka entwasahlobo uma kuqhathaniswa nezinye izinkathi? Futhi yebo B akusho
4. Ingabe uyathukuthela ngo-March-April ukukhathala, isimo sengqondo esibi, ikhanda? Futhi yebo B akusho
5. Unayo kaningi entwasahlobo kunakwezinye izinkathi, ukungahambisani nokuya esikhathini, inkinga eyingozi kakhulu ye-premenstrual syndrome?
Futhi yebo B akusho
6. Hlola eduze kwesikhumba sakho nezinwele: zibukeke zihle ngo-Mashi njengasehlobo, ekwindla, ekuqaleni kobusika? Futhi yebo B akusho
7. Azikho yini izinkinga zokugaya ukudla okuvela entwasahlobo (ngokunyamalala okuzenzekelayo kuze kube sehlobo): isicashu, ukuqothulwa, ukushaya inhliziyo, umuzwa wokudangala okuvela ekudleni okudliwe? Futhi yebo B akusho
8. Ingabe uvame ukunciphisa umthwalo esikhungweni sempilo yakho entwasahlobo (noma, uma ungawuvakashele, khetha ukuphakama kwisitezi sesibili noma sesithathu ezitebhisini)? Futhi yebo B akusho
9. Ingabe ukhetha ukudla okusetshenziselwa ukushisa okwenziwe ngamafutha emifino nezithelo ezintsha?
Futhi yebo B akusho
10. Unayo i-parsley, isilimo esidliwayo esinamagatsha anamanzi kanye neminye imifino etafuleni lakho nsuku zonke? Futhi yebo B akusho
11. Ingabe uchitha isikhathi esiningi emoyeni ovulekile? Futhi yebo B akusho
Ukubalwa kwemiphumela. Ngempendulo ngayinye ethi "A" - iphuzu eli-1, empendulo ngayinye ethi "B" - amaphuzu angu-0.
Amaphuzu angu- 0 . Ungumuntu ofanelekayo! Kufanele ulingane.
Amaphuzu angu- 1 -3. Akuyona yonke into yokuphila yakho ephelele, kodwa ingozi yokuthola i-avitaminosis iphansi. Umzamo omncane - futhi uzothatha indawo eqenjini lokuqala.
Amaphuzu angu-4-6. Awunakuzwa nhlobo, kodwa kutholakala i-vitamin encane yindlala. Imifino nezithelo ezincane kancane, ukuphumula okwengeziwe nokuhamba emvelweni - futhi isimo sizothuthukisa.
Amaphuzu angu-7-9. I-Avitaminosis yisisekelo sempilo yakho. Kungenzeka ukuthi ubelokhu uhlala naye iminyaka eminingana. Ukubhekana nalesi simo kungashintsha kakhulu indlela yokuphila. Udinga amavithamini.
Amaphoyinti angu-10-11. I-Cardinal ishintshe indlela yakho yokuphila bese ugijimela kudokotela, uzokusiza ukuthi uqoqe amavithamini adingekayo.