Izinzuzo kanye nokulimala kwamavithamini ezibhebheni

Amavithamini ayingxenye ebalulekile yokudla kanye namaprotheni, amafutha, ama-carbohydrate namaminerali. Ukubaluleka komzimba kwamavithamini kuphakeme kakhulu, futhi okwamanje ukubaluleka kokubakhona kwalezi zinto ekudleni kwabantu akubanga ukungaqiniseki okuncane. Kodwa-ke, kaningi ukuqinisekisa ukuthenga okuphelele kokudla, sisebenzisa izithasiselo ezisebenzayo esizithengile ekhemisi, eziqukethe amavithamini esiwadingayo. Ingabe le ndlela ifanelekile ekwakheni kokudla? Iyini inzuzo nomonakalo wamavithamini ezibhebheni?

Amavithamini yizinto eziqukethwe ukudla ezincane kakhulu. I-dose edingekayo yamavithamini kumuntu kuphela ama-milligrams amancane noma ama-micrograms ngosuku. Naphezu kwenani elincane, lezi zakhi zokudla okunomsoco zinikeza inkambo evamile yezinqubo eziningi zomzimba emzimbeni. Isibonelo, i-vitamin A inikeza inqubo yokwakheka kokubona kwendalo kanye nokukhula komzimba, i-vitamin E - ukusebenza okuvamile kwezingcingo zesisu nokuvuthwa kwama-germ cells, i-vitamin D ilawula ukushintshaniswa kwe-calcium emzimbeni futhi ivimbela ukuthuthukiswa kwesifo esibizwa ngokuthi i-rickets. Ukusetshenziswa kwamavithamini kuwukuthi lezi zinto zihlanganisa nama-molecule ezinhlobo ezithile ze-enzyme, ezidlulisela esimweni esisebenzayo. Uma umzimba uthola inani elinganele lamanye amavithamini noma ungawutholi ukudla, khona-ke umzimba uqala ukubhekana nezinkinga ezihlukahlukene zezinqubo zokuxuba umzimba, futhi lokhu kuhambisana nokuthuthukiswa kwezimo zempilo. Isibonelo, ezikhathini zangaphambili phakathi kwezigameko izifo zesikhumba zazixhaphakile, lapho kuphuma ukwanda kwezinsini, ukukhulula nokulahlekelwa kwamazinyo. Njengoba kutholakala ekutadisheni okulandelayo, lesi sifo sakhiwe ekungabikho kokudla kwe-vitamin C, noma i-ascorbic acid. Iqiniso liwukuthi ngaphambili nangokuhamba kanzima olwandle, ukunikezwa kwemifino emisha - umthombo omkhulu kavithamini C. - ngokushesha waphela emikhumbi.

Njengamanje, ukungabi namavithamini kokudla okujwayelekile kungaphezu kokukhokhelwa yizintambo ezinama-multivitamin ngendlela yamathebulethi athengiswa ekhemisi ngalinye. Izinzuzo zokuthatha amavithamini ezifundwe ngokubhala ngokubhala nokubhala ngokungafundile - uma kwenzeka ukuncipha kokudla kulezi zakhi zokudla (okuyizinto eziphawulekayo ikakhulukazi entwasahlobo lapho kungekho izithelo ezisha, imifino nemifino emashalofini ezitolo zemifino), izinkimbinkimbi zokwenza izinto zizosiza ukugcwalisa ukungabi nalutho kwalezi zinto ezibalulekile empilweni yethu . Yiqiniso, uma ukhetha lezi noma ezinye amavithamini ezibhebheni, kuhle ukubonisana nodokotela futhi uthathe izidakamizwa ngokuhambisana nomthamo okhonjisiwe kuphakheji.

Noma kunjalo, ukusetshenziswa okungalawulwa kwamavithamini ezibhebheni akukwazi ukuletha okuhle, kodwa kulimaza umzimba wakho. Iqiniso liwukuthi kanye nokuntuleka noma ukungabikho kwamavithamini ekudleni kwabo, ukungena ngokweqile emzimbeni futhi kuholela ekuthuthukiseni izimo ze-pathological okuthiwa i-hypervitaminosis. Inzuzo ye-vitamin yokudla kuphela ngokusetshenziswa kokudla okujwayelekile ukuthi ngalesi simo akukho cishe ingozi yokudlula ngokweqile. Uma usebenzisa amavithamini afanayo kumaphilisi, kuhlale kunengozi yokunikezwa ngokweqile kwalezi zingxenye zomsoco emzimbeni. Ukunakekelwa okukhethekile kufanele kuthathwe ukugcina amathebulethi anjalo, ngoba ukuzitholela ezindaweni ezifinyeleleka ezinganeni akuyona into engathandeki. Ukuthola iphakethe lamavithamini ezibhebhethini, izingane zingazithatha amaswidi noma izithelo zamaphilisi (ikakhulukazi njengoba izinkimbinkimbi eziningi ze-multivitamin zenziwe ngokukhethekile nge-add sweeterers noma flavorings). Uma kuthathwa inani elikhulu lalezi zidakamizwa ekudleni, izingane zingalimaza kakhulu impilo yazo.

Ngaphezu kwalokho, ukusetshenziswa kwamavithamini ezibhebheni kungalimaza impilo yakho ngokusebenzisa izidakamizwa ngenkathi yokuphelelwa isikhathi. Ngakho-ke, ngokushesha ngaphambi kokuthenga lesi sidakamizwa, kufanele ufunde ngokucophelela ukufakwa kwamaphilisi, okumele akhombise usuku lokukhiqizwa kwamavithamini nosuku lokuphelelwa yisikhathi.

Ngakho, amavithamini ezibhebheni angaletha empilweni yakho kokubili ezuzisa futhi elimaze. Ukukhetha nokudla izinkimbinkimbi ezinjalo zokwenziwa kufanele kwenziwe njalo ngokunakekelwa okukhethekile.

Kodwa-ke, indlela engcono kakhulu yokuhlinzeka umzimba ngawo wonke amavithamini adingekayo izoba yindlela yokudla ehlanganisa ububanzi obubanzi kakhulu bemikhiqizo, kokubili imifino nesilwane. Yiqiniso, lokhu kuzoba kubi kakhulu kunakho ukuthenga amavithamini kumaphilisi ekhemisi. Kodwa-ke, ungasheshi ukugcina, ngoba ngenxa yokudla okuhlukahlukene ungahlinzeka umzimba wakho kuphela ngezinto ezivela emvelweni, ngaphandle kokutholwa kwamavithamini zokwenza amaphilisi. Ngaphezu kwalokho, noma yikuphi ukulimala kokudlulela ngokweqile kwamavithamini ngeke kwenzeke, ngoba ngokudla cishe akunakwenzeka ukuthatha inani lamavithamini eliyoba yingozi empilweni ngenxa yokuqukethwe okuncane kulezi zinto ekudleni.