Ezinsukwini zasehlobo zasehlobo ezifudumele zinika imifino eminingi nezithelo ezintsha. Izipho ezinomsoco, ezivuthiwe nezikhangayo ezinjalo ziyakuthandwa yizingane kanye nabantu abadala ngenxa yokunambitheka okungenakulibaleka futhi zizuze umzimba. Yiziphi amavithamini angcono - ezemvelo noma zokwenziwa, yiziphi izinzuzo zamavithamini - ake sizame ukuthola.
Amavithamini - kuyini?
Phendula umbuzo wokuthi umuntu udinga amavithamini, umane nje, ukwazi ukuthi leli gama lihunyushwe kanjani. Igama lesiLatini elithi "vita" lisho ukuphila. Amavithamini ayingxenye yamakhemikhali ephansi e-molecular organic structure kanye nesimo samakhemikhali ahlukene. Ngokwemvelo yamakhemikhali - leli yiqembu lezinto eziphilayo, ezihlanganiswe ngesisekelo sesidingo sezinto eziphilayo, njengengxenye ebalulekile yokudla.
Amavithamini nendima yabo emzimbeni womuntu
Bonke abawazi ukuthi yiziphi amavithamini, baqonde - akunakwenzeka ukugcizelela indima yabo emzimbeni womuntu. Ochwepheshe bathi imisebenzi enjalo yamavithamini:
- I-Retinol (i-vitamin A) - iyingxenye ekubunjweni kokubukeka okwesibhakabhaka ku-retina yeso, iyakwazi ukuthonya isimo sesikhumba, izibungu ezinamaqanda, futhi zibavikele. Ngaphezu kwalokho, le vithamini isekela ngenkuthalo inqubo yokukhula, iyakwazi ukumelana nezifo.
- I-thiamine (i-vitamin B1) - ibaluleke kakhulu ekugubheni umzimba we-carbohydrates kanye nokusebenza kwesimiso sokugaya umzimba kanye nesistimu enkulu yezinzwa.
- I-Riboflavin (i-vitamin B2) - ibaluleke kakhulu emaprotheni, ama-carbohydrate namafutha we-metabolism, kanye nezinqubo zokuphefumula, okufaka isandla ekukhiqizeni amandla emzimbeni.
- I-Vitamin B3 - ithuthukisa umzimba, yenza ngcono ukujikeleza kwegazi, ithuthukise ukusebenza kwamathunjini.
- I-Pyridoxine (i-vitamin B6) - ihileleke ekushintshaneni kwamaprotheni nama-amino acids ngamanye, i-fat metabolism, i-hematopoiesis.
- I-Pantothenic acid (i-vitamin B5) - ibalulekile ekusungulweni kwama-antibodies, ekhuthaza ukumunwa kwamanye amavithamini abalulekile, ivuselela ukukhiqizwa kwamahomoni adrenal.
- I-Vitamin B9 - ikhuthaza ukuhlanganiswa kwamaseli abomvu egazi futhi iqhaza emsebenzini we-hematopoiesis.
- I-Vitamin B12 - ikhuthaza ukuqala kwamaprotheni, ilawula izinqubo zokugaya ukudla, ilawula umsebenzi wesistimu ye-central central, iqinisekisa ukuthuthukiswa okuvamile nokukhula komzimba.
- I-Niacin (i-vitamin PP) - iyingxenye ekusetshenzisweni kwamathambo, amaprotheni, ama-amino acids, ama-purines. Ngaphezu kwalokho, le vithamini ebalulekile yomzimba womuntu ilawula izinqubo ze-redox. I-Niacin iyadingeka kwisistimu yokugaya. Ngalo, ungagcina isikhumba esinempilo, unciphise ubuhlungu futhi ngesikhathi esifanayo ukuthuthukisa ukuhamba kwamalungu, kuphumelela ekwelapheni ukukhathazeka kwengqondo nangokomzwelo.
- I-Vitamin C - iqinisa ukukhukhulwa komzimba, ikhulisa ukumelana nezifo, ivuselela izinqubo zamathambo, ukuphulukiswa kwamanxeba kanye nezilonda, ikhuthaza ukukhiqizwa kwe-collagen.
- I-Vitamin D - ikhuthaza isenzo esingcono emzimbeni we-vitamin A, ilawula ukulingana kwamanzi nokushintshaniswa kwe-potassium.
- I-Vitamin E - ithuthukisa ukusebenza kwe-gonads, iqinisa imithwalo yegazi, ivimbela ukuguga nokwakheka kwama-radicals mahhala, ihileleka ekwakhiweni kwe-collagen, ebalulekile emisipha ebusayo yamathumbu kanye nezitsha
- I-Vitamin K - ibaluleke kakhulu ekuqotheni igazi.
Ngidinga ukuphuza amavithamini?
Ngaphambi kokusebenzisa i-vithamini eyinkimbinkimbi enqunywe udokotela, sivame ukuthakazela ukuthi kungani amavithamini adingekayo . Impendulo icacile - ngaphandle kwabo akunakwenzeka ukucabanga indlela ejwayelekile yokuphila. Uma zingenakwanele noma zingekho ngokuphelele, ukungasebenzi komzimba kungaphazamiseka futhi kwezinye izimo i-avitaminosis iqala. Izibonakaliso zokuqala zalesi simo zingabonakali, futhi ngokuhamba kwesikhathi, ukukhathala, ukucasula, nokonakala kwesibonda.
Manje kukhona izinto ezingamashumi amabili ezihlobene namavithamini. Bonke kufanele bangene emzimbeni nsuku zonke ngobuningi abathile. Enye yezimpawu zamavithamini ukuthi ayitholi emzimbeni futhi ngakho-ke idinga ukubuyiselwa kwabo njalo. Ngaphezu kwalokho, kubalulekile ukukhumbula ukuthi uma ezinye izinto ziyakwazi ukuqinisa izenzo zabanye, okungukuthi, lezo ezingacindezela.
Isidingo samavithamini ngokuqondile sincike eminyakeni yobudala bomuntu. I-vitamin complex isbaluleke kakhulu kubantwana kuze kube nonyaka nangaphezulu, ngoba ngalesi sikhathi kukhona ukuthuthukiswa kwengqondo nokukhula okukhulayo. Ukungabi khona kwezinto ezidingekayo emzimbeni kungabamba iqhaza ekuphambukeni okuhlukahlukene esikhathini esizayo. Ngenxa yokuthi ukulingana kwezingane ezincane akucebile njengomuntu omdala, odokotela beluleka izingane ukuba zithathe amavithamini ngaphezu kwalokho.
Ukuhlukaniswa kwamavithamini
Amavithamini ane-fat soluble futhi asuncibilika kwamanzi ekwakhiweni kwamakhemikhali kanye nemikhiqizo ye-physicochemical. Owokuqala unikeza umsebenzi osebenzayo womzimba isikhathi eside. Usuku lokuphila okuvamile ludinga isilinganiso esincane. Kodwa-ke, uma engekho, ukugaya umzimba kungaphazanyiswa, okuzoholela ekunciphiseni izinga lokuzivikela, izifo ezahlukene, ukuzuza kwesisindo nokuguga komzimba. Nakuba izindawo zamavithamini ziphawuleka, ukusetshenziswa kwazo ngokweqile kungaba yingozi empilweni okungaphezu kokuntuleka kwabo.
Kuyinto evamile ukubiza ngamanzi angenawo wonke amavithamini angaphula emanzini bese efaka igazi egazini. Abakwazi ukuqoqa izicubu futhi basheshe bakhishwe emzimbeni. Ngenxa yezici ezinjalo, kungenzeka ukuvimbela ukudlula kwabo emzimbeni, kodwa kunomzuzu omubi, okubalulekile ukukhumbula - ukulahlekelwa kwabo okuhlala njalo kugcwaliswa njalo.
Amavithamini anamafutha ahlanzekile
Embuzweni, yiziphi amavithamini ezibaluleke kakhulu kumuntu, ungaphendula ngokungaqondakali - ezincibilikisiwe ngamafutha. Phakathi kwamavithamini anamafutha amaningi:
- i-retinol (i-vitamin A);
- i-cholecalciferol (i-vitamin D);
- i-tocopherol (i-vitamin E);
- phylloquinone (i-vitamin K).
Amavithamini ayenamanzi
Lezi zinhlobo zamavithamini kufanele zifakwe ekudleni kwansuku zonke komuntu omdala kanye nengane. Phakathi kwabo:
- i-thiamine (i-vitamin B1);
- i-riboflavin (i-vitamin B2);
- i-vitamin PP;
- i-vitamin B5;
- i-pyridoxine (i-vitamin B6);
- i-biotin (i-vitamin H);
- i-vitamin B9 ( folic acid );
- i-cobalamin (i-vitamin B12);
- i-vitamin C (ascorbic acid);
- i-vitamin P (i-bioflavonoids).
Amavithamini emvelo
Amavithamini engokwemvelo yiwona amavithamini amahle kakhulu, ngoba umuntu ngamunye uyakwazi ukuzithola ngokwemvelo ngokuhlala elangeni nokudla izithelo nemifino enempilo. Kuyaziwa ukuthi imikhiqizo yemvelo ekhangayo ayikhombisi imiphumela emibi futhi ngaleyo ndlela ayinakho ukuphikisana, okusho ukuthi ingasetshenziswa izingane kanye nabantu asebekhulile.
Amavithamini aso
Kunezakhi zamavithamini eziyinkimbinkimbi nemvelo. Umuntu wokuqala angathola ukudla nokukhanya kwelanga, futhi okuhlanganiswa kuthiwa yizo zonke ezikhiqizwa ngama-chemical synthesis. Zibizwa ngokuthi ama-pharmacy agents futhi zithengiswa kuma-pharmacy. Okokuqala okokuqala i-vithamini yokwenziwa eyenziwa ngekhulu lokuqala leminyaka. Kwakuyi-vitamin B1. Ngemva kwesikhashana, wonke amanye amavithamini ayekwenziwa. Ekuqaleni, amavithamini anjalo anconywa ngezigaba ezithile zabantu abahlala ezimweni ezikhethekile, lapho kunengozi yokungabi namavithamini.
Ukuhambisana kwamavithamini
Ukuze ungalimazi umzimba, kodwa ukuletha inzuzo enkulu, kubalulekile ukuqonda ukuthi kufanele kube yini inhlanganisela enhle yamavithamini. Ngakho-ke, i-retinol (i-vitamin A), i-vitamini A kanye ne-tocopherol ingaba nethonya elizuzayo uma ithathwe nge-vitamin F. Umphumela omuhle wokudla kwe-vitamin A uyathuthukiswa uma kuhlangene ne-vitamin E.
Ukuntuleka kwamavithamini emzimbeni
Indima yamavithamini yenyama yomuntu wonke ayinakuphikwa. Ngokuntuleka kwamavithamini, izimpawu ezilandelayo ziyabonakala:
- ukoma kwezinwele nesikhumba;
- i-seborrhea;
- kunciphise libido;
- ukulala;
- izifo eziphuthumayo ze-catarrhal;
- ukulahlekelwa kwezinwele;
- isikhumba esomile;
- ukuphulukiswa kabi kwamanxeba;
- ukulimaza emzimbeni;
- ukucasula;
- isimo sokucindezeleka;
- izinsini zokuphuma;
- ukungabi nesifiso sokudla;
- ubuhlungu emisipha.
Yini eyingozi ngokweqile kwamavithamini?
Odokotela bathi yiziphi amavithamini, bancoma ukuthi bakhumbule ukuthi kwenzekani ekugqithweni kwamavithamini. Ngakho-ke, ukusetshenziselwa ngokweqile kungaholela ku-hypervitaminosis, ebonakala ngamafomu ajwayelekile nesiguli. Isibonakaliso sokuqala sifana nobuthi futhi kungabangelwa ukusetshenziswa kwevithamini ngaphezu kwesabelo semali nsuku zonke. Ngokuqondene nefomu elingapheli, lapha izimpawu azisho kanjalo.
Uma ukunambitheka kwe-vitamin A kungase kwenzeke umzimba omuncu: kukhishwa esikhumbeni, ukulahlekelwa izinwele, ukuhlambalaza nokucabangela. Ngaphambi kwe-hypervitaminosis, kunyuke izinga le-cholesterol egazini, ukwephula ukusebenza kwezinso kanye nesistimu yonke ye-pochepolovoy. Ukuqhathaniswa okunjalo kungasetshenziswa isikhathi esisodwa ngokweqile kwamavithamini noma ngenxa yokusetshenziswa kwesikhathi eside okuqukethe izinto eziyinkimbinkimbi nemikhiqizo yevithamini.
Amavithamini ekudleni
Ukudla komzimba womuntu ngamunye kungumthombo omkhulu wezakhi. Kufanele kunakekelwe ikakhulukazi ukuthi kukhona yini amavithamini ekudleni. Siyabonga, awukwazi kuphela ukugcina impilo, kodwa futhi uhlale ngendlela ephelele. Ukuhlushwa kwezakhi zomzimba kuthinteka yi:
- Izinhlobonhlobo zomkhiqizo . In imifino fresh nezithelo izinto eziwusizo kakhulu.
- Indlela nokuphila kwelanga . Uma ugcina ukudla esiqandisini, emva kwezinsuku ezingu-3, izinto eziwusizo ezingaphezulu kwezingu-30% zizolahleka, nasezingeni lokushisa lokushisa ngisho nangaphezulu - kufika ku-50%.
- Indlela yokucubungula . Njengoba ukwelashwa okushisa isikhathi eside, izinto eziningi eziwusizo zibhujiswa. Ngenxa yalesi sizathu, ukhetho oluhle luhamba phambili.
Yazi ukuthi amavithamini akwanele. Kusadingeka ukuthi uqonde ukuthi kungani kudingekile nokuthi zigcinwa kuphi. Phakathi kwezakhi ezibaluleke kakhulu ezempilo yabantu: