Impilo, Nezithasiselo nezakhamzimba
Ingabe amavithamini ziyingozi? Indima amavithamini. amavithamini Ithebula
Izinzuzo amavithamini wonke umuntu uyazi ukuthi impilo. Asiza umzimba wethu usebenze kahle, isibindi, ukwandisa ukusebenza kahle, ukusiza ukuthuthukisa ngokuhlakanipha futhi ukumelana esibi isinyathelo kwemvelo. Akubuzwa, amavithamini kusenze ngiphilile futhi nginamandla.
Amavithamini - kuhle?
Lokhu segolide umthetho wonke umuntu uyazi, njengoba lolu lwazi kufinyelele kithi kusukela zisencane. Umama onakekelayo uzama ukunika umntwana wakhe kuphela okungcono, kuhambisana ngokucophelela yokudla yengane, ukukhetha ukudla eziqinile amavithamini.
Zifana zemvelo amavithamini ikhemisi?
Enye into - zokwenziwa okunye. Lezi zinhlobo amavithamini nomzimba womuntu - imikhiqizo alien. Uma ngokucophelela ukufunda Ukwakheka yabo, kungenzeka ukuthola iqiniso ezilandelayo: lichaza ekwakheni Vitamin eziyinkimbinkimbi, izinto eziningi eziphila abakhuthele zikhona izinto eziningi izikhathi eziningi mkhulu kunezinhliziyo imfuneko zabo nsuku zonke. Ngaphezu kwalokho, synthetically ekhiqizwa izidakamizwa sihluke analogue yemvelo futhi babe nezinye izakhiwo. Lokhu kungenxa into ukuthi ososayensi abizwa ngokuthi isomers. izinto ezimbili kokuba indlela efanayo amakhemikhali kodwa kuhluka isilinganiso komunye nomunye by isakhiwo kuyodingeka izakhiwo ezahlukene, futhi ngenxa yalokho, abe izindawo ezahlukene sokusebenza. Ukwazi leli qiniso ngeke bakwazi ukusiza acabange ngalo mbuzo: Ingabe amavithamini ekhemisi eyingozi empilweni?
Ingabe kufanele ngikukholelwe ukukhangisa?
Izinkampani ezithaka amakhambi baxabane iziqubulo ukukhangisa ukuthi ukuthatha kuba umkhiqizo wabo, thina nabantwana bethu bayoba nemphilo lenhle, amahle smart.
Amaqiniso okunyanyisayo Mayelana Amavithamini
On umbuzo: "Ingabe ziyingozi amavithamini ekhemisi" isayensi yesimanje iyaphendula ngokuqiniseka: ukusetshenziswa zokwenziwa izidakamizwa, ngaphandle kwale isimo esithile yezokwelapha akukhona kuphela ewusizo, kodwa futhi kuba abangela umonakalo ongalungiseki impilo. Ngesisekelo lesi sitatimende walala yesayensi sina ezihilela inqwaba abantu.
Yini ososayensi bathole?
Ngenxa yalokho lezi izifundo, okuyinto Kwakuseshwa ochwepheshe European azibonela la maqiniso alandelayo:
- Zokwenziwa-beta-carotene lihambisana uvithamini A kungandisa ingozi yokufa umdlavuza GI ngo-30%.
- Kungokufanayo kwemiqondo-beta-carotene lihambisana vitamin E kwandisa ingozi yomdlavuza ngo-10%.
- Ukuntuleka kokukhulumisana zemvelo vitamin E umzimba alikho, kodwa ngokweqile kancane ukukhathala, ukuphathwa ikhanda, angaboni kahle lapho ukhwehlela atony.
- Futhi, babungekho ubufakazi ka H amavithamini zemvelo avitaminosis, V 3, thiamine, pyridoxine, i-folic acid choline. Nokho, ukweqisa izidakamizwa zabo kungasilimaza kakhulu emzimbeni. Ngokwesibonelo, hypervitaminosis pyridoxine kubangela iziyaluyalu sina isimiso sezinzwa yomuntu: kuba peripheral, ukuba ndikindiki imisipha atony.
- I engayitholi nsuku zonke 20 mg zokwenziwa-beta-carotene kwandisa amathuba acute isifo senhliziyo ngo-13% umdlavuza wamaphaphu - 18%.
- Ukweqiwa Ephakeme lapho Vitamin C kuholela ukuqina izindonga semithambo yegazi cerebral futhi kungaholela isifo sokuqina kwemithambo yegazi.
- U-vitamin C lihambisana aspirin ezimweni eziningi kuholela isilonda peptic no umdlavuza esiswini.
- engayitholi ngokweqile fat-encibilikayo amavithamini iqembu (E, A, D, K) ebangela komzimba, migraine futhi ezinso.
- Okweqile vitamin PP kuholela emathunjini thuthuva umsebenzi kuchubekisela bronchial isifuba somoya, kwandisa umthamo uric acid egazini.
- Hypervitaminosis uvithamini A kungaholela ukungakhuli ezinzima ezibukwayo, imisebenzi wokugaya ukudla, ukufa fetus nakwezinye iziyaluyalu ukusebenza emzimbeni owesifazane okhulelwe.
- Okweqile vitamin B 1 kungabangela liqhaqhazela, uvalo njengemithi yokungezwani komzimba nokuthile, futhi ukuthuthukisa edema herpes.
- Ukweqisa izidakamizwa vitamin B 2 kubangela dermatitis nokudungeka.
- Ukuphindiphinda ne vitamin E kuholela kwandisa thrombosis nokwenyuka ingcindezi, ukuphazamiseka wamathumbu umsebenzi kanye nesifo sohudo dysbacteriosis.
- Okweqile vitamin B12 ukuzibonakalisa heavy isikhumba nokuqhuma.
- Folic acid, kuthathwe kokulinganisa, komzimba ingqondo, umsebenzi kahle yokusetshenziswa pheshana emathunjini, ubuthongo thuthuva ezinzima.
- Okweqile vitamin B 15 kuphakamisa nomfutho wegazi ophezulu.
- Vitamin D, wathola ngemithamo ngokweqile kungabangela ukuhluthuka, iziyaluyalu wokugaya ukudla, ukoma ongacimekiyo, ukukhathala, ukuchama kaningi, i-calcium esisemanzini imithambo yegazi yomuntu wonke umzimba.
Ngemva kokufunda le miphumela, ososayensi ukungabaza ngalokho ukuthi amavithamini ziyingozi zokwenziwa ekukhiqizeni, kumele sokuphumula ngokugcwele thina. Nokho, ukukhiqiza izimboni akuyona encishisiwe, kanye funa. Akubalulekile ukuthi ube isisulu ukumaketha ecasulayo, udinga ukuba icabangisise impilo imindeni yabo.
Yini Amavithamini kunendoda ngcono?
Ososayensi bathi izidingo Vitamin ngayinye umuntu ngamunye futhi akunakwenzeka ukuze asuthe eyodwa, ikakhulukazi izidakamizwa eyayenziwe wadala. Isakhiwo eyingqayizivele zemvelo ezibangela eziphila abakhuthele futhi inhlanganisela yawo nje abakwazi ukuzicabanga njengamanje synthetically.
Inani amavithamini ekuphileni kwebantfu
Indima amavithamini ekuphileni kwebantfu kuphezulu kakhulu. Letakhi ezincane enze ukulawulwa kwazo zonke izinqubo ezibalulekile kwi emangqamuzaneni. Ngenxa yalokho, lo mshini evamile kumiswa Kwenziwa kuzo zonke izingxenye zesakhiwo, nekulawulwa umzimba.
Imisebenzi amavithamini emzimbeni womuntu
Ngamunye wabo wenza kwendikimba zako:
- Vitamin A (uvithamini A, retinol) unesibopho ukukhula isikhumba nokuvikeleka komuntu.
- Vitamin B 1 ulawula imisipha, maphakathi kanye neuropathy isimiso sezinzwa, kuyingxenye enzyme elawula umzimba carbohydrate nama-amino acid.
- Vitamin B2 (riboflavin) unesibopho ukukhula kanye ukukhishwa amaseli, ulawula umzimba amaprotheni, amafutha kanye carbohydrate isekela umbono.
- Vitamin B 3 (pantoten) uhlanganyela umzimba jikelele, kuyinto ukugaya lezinyosi enzyme.
- Vitamin B 6 (pyridoxine) ibhekele acid acid kanye lipid umzimba.
- Vitamin B 12 (cyanocobalamin) unesibopho wokugcinwa ibala evamile igazi ehilelekile synthesis nucleic nama-amino acid icuphe umzimba amafutha kanye carbohydrate, ulawula wokugaya ukudla futhi uqondiswe isimiso sezinzwa esiyinhloko.
- U-vitamin C obangela amasosha omzimba enamandla futhi kuyaqina imithambo yegazi, kahle ithinta ohlelweni sezinzwa, izindlala endocrine futhi onkoprotektor.
- Vitamin D unesibopho exchange kanye ukumuncwa kwe-calcium ne phosphorus emzimbeni womuntu kuvimbela ukuthuthukiswa yamathambo.
- Vitamin E (tocopherol) unesibopho ukusebenza evamile uhlelo zokuzala. Lawula protein ne lipid umzimba, umoya-mpilo umncane, bandisa intsha yazo zonke ezicutshini zomzimba. Kuyinto antioxidant yemvelo olondoloza bezikhali retinol.
- Vitamin PP (niacin) ulawula umsebenzi enzyme, amaprotheni umzimba kanye neselula negesi lokushintshisana, ubuchopho kanye umsebenzi wokugaya ukudla.
Kanjani ukuqaphela ukuntuleka kwamavithamini emzimbeni?
Amavithamini acace kakhulu. Ngayinye zinhlobo kuyinto nomqondo onjalo ngazinye njengoba imfuneko nsuku zonke. Le mali kumelwe abe physiologically wenze umzimba womuntu wakwazi ukusebenza kahle. Nge ukuntula lomkhuba vitamin kwamaphutha, nge ngokweqile - hypervitaminosis. Mayelana kwalokho, lokho amavithamini angekho umzimba, izimpawu zivame ukuba kukhulunywa: isimo izinwele, isikhumba, amazipho, nolwelwesi lwamafinyila, kanye umlutha ukudla ethile.
Izimpawu ukuntuleka kwamavithamini
Mayelana yokuswela amavithamini athile ukukutshela izici ezilandelayo:
- Isikhumba esiphaphathekile nokuxebuka, ukuqothuka kwezinwele, ukungakuthandi ukudla iphuzu yokungabi biotin.
- Ubuthakathaka, ukuntuleka kwegazi emzimbeni, isiyezi kanye nokukhathala kubonisa ukuntula uvithamini B 12.
- Kuvamisile njalo oyingozi izifo zokuphefumula ne-acute izifo zokuphefumula viral, fragility anda yegazi kubonisa ukuntula ascorbic acid.
- ukwethuka Ukwandiswa nekhanda kungase kubonise nokuntuleka vitamin B 6.
Izinkinga zesikhumba ezifana imifantu futhi izilonda ziphakamisa nokuntuleka vitamin B 2; - Ukwephula isifiso sokulala, edema nezinkinga inhliziyo kungenzeka kubangelwa ukuntula uvithamini B1.
- angaboni kahle, ukuqubuka, isikhumba esomile, kwehle amasosha omzimba, izinwele ukuwohloka kungenzeka ngenxa yokuntuleka retinol.
- inkomba Ukungalwazi igazi ekunqandeni nesilonda ukuphulukiswa kusikisela ukuntuleka vitamin C
- Vitamin D, ukuntuleka kwazo lubonakaliswa anda ukuyaluza sezinzwa futhi Ukudlikizela, futhi ibaluleke kakhulu umzimba.
Zizathu sikwazi ukubala amavithamini ezidingekayo futhi ulungise ukudla. Kodwa kuwufanele ukukhumbula ukuthi kokutshelwa ngokukhubazeka kwengane uyakwazi ukubeka udokotela.
amavithamini Ithebula
Ngezansi ithebula amavithamini, okhombisa igama (incwadi ukuqokwa igama elivamile), imfuneko nsuku zonke yalolu ketshezi umzimba womuntu nokudla okune-ke ngobungako enkulu. Imikhiqizo ingaba kokubili umsuka yemifino kanye isilwane. Phawula futhi ukuthi laba amavithamini zihlukaniswe fat-encibilikayo futhi ungaphumi lapho ifakwa emanzini. Lolu lwazi kuyasiza uma wazi kahle ukuthi amavithamini ulahlekile. Leli thebula kuyoba usizo kakhulu ukulungiswa okunomsoco kanye nokulungisa ukudla nsuku zonke.
vitamin | igama | sici (F - amafutha encibilikayo, B - vodorstvorimy) | nsuku zonke kudingeka, mg | Yikuphi ukudla aqukethe |
A1 A2 | retinol Degidroretinol | F | 900 mg | Cod uwoyela kwesibindi, ibhotela, amaqanda isikhuphasha, ushizi, ushizi, isibindi, ubuchopho, inhliziyo. Abomvu green pepper, amabhilikosi, ithanga, mountain ash, currants black, rose okhalweni, ulwandle lalesi sihlahla, parsley, izaqathe |
B1 | thiamin | I | 1.5 mg | Izinhlamvu, okusanhlamvu, ukolo wonke isinkwa, okusanhlamvu, bran, okusanhlamvu lihluma, amantongomane, amabhilikosi, beet, amazambane, u-anyanisi, isithombo, iklabishi, isipinashi. Inyama, ubisi, imvubelo, amaqanda |
B2 | riboflavin | I | 1.8 mg | Isibindi, amaqanda, ubisi, nemvubelo. Izitshalo, rose asendle, imifino eluhlaza, isipinashi, amabhilikosi, iklabishi, utamatisi, itheniphu imifino |
B3 (PP) | niacin nicotinic acid nicotinamide | I | 20 mg | imikhiqizo Isibindi, amaqanda, izinso, inhlanzi, inyama, ubisi. udle imifino, amakhowe, okusabhontshisi |
B6 | pyridoxine | I | 2 mg | Amaqanda, inyama, inhlanzi. Izitshalo, okusanhlamvu namantongomane, amazambane, iklabishi, izaqathe, izithelo ezisawolintshi, ama-strawberry, ama-cherry |
B12 | cyanocobalamin | Ngo Enzimovitaminy | 3 mg | Isibindi, inhlanzi, ushizi, ubisi, kwasolwandle, nenyama |
C | ascorbic acid | I | 90 mg | Cishe zonke izithelo nemifino: upelepele obomvu noluhlaza okotshani, ulwandle lalesi sihlahla, izithelo ezisawolintshi, currants, ama-raspberry, imifino, iklabishi, amazambane kanye nabanye abaningi |
D | Lamisterol ergocalciferol cholecalciferol Degidrotahisterol | F | 10-15 mg | It ikhiqizwa esikhumbeni ngaphansi kwethonya emisebe yama-UV. Imikhiqizo: uwoyela inhlanzi, amaqanda, isibindi, ubisi |
E | tocopherols | F | 15 mg | Inyama, amaqanda, isibindi, ubisi. Zemifino amafutha ungafundeki: ukotini imbewu, sunflower imbewu, soybean, njll;. amagciwane of okusanhlamvu nokuyimidumba, iklabishi, isipinashi, utamatisi |
Leli thebula kuyoba usizo kakhulu ukulungiswa okunomsoco kanye nokulungisa ukudla nsuku zonke.
esikhundleni isiphetho
Ngemva kokufunda lesi sihloko, ungakwazi ukufinyelela kwesakho isiphetho esisekelwe mayelana nokuthi amavithamini ziyingozi ekhemisi umzimba womuntu. Manje ungakwazi ukuthola ngokwakho ngezinzuzo nemiyo asebenzayo. On umbuzo yini umuntu udinga amavithamini: zemvelo noma zokwenziwa, le abantu okuqhubekayo sekuyisikhathi eside oluneziqhingi "futhi". Sekuyisikhathi sokuba ukuba unakekele impilo yabo sina.
Sekuyisikhathi siphile ukuphila ngokugcwele
Indima amavithamini empilweni womuntu umzimba kunzima overestimate. yokudla okunhlobonhlobo okunempilo, umuntu ukuze ilulame imfuneko nsuku zonke izinto ezinkulu ezidingekayo. Futhi lokhu, esikhundleni salokho, kusho ukuthi umzimba ngeke usebenze kahle. Isimo sezempilo oyingqabavu, isimo ngokuphelele. Lokhu uyonika umuzwa omusha - impilo egcwele imibala egqamile.
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