Kwiintsuku zehlobo zasefudumeni zinika ubuninzi bemifuno neziqhamo. Izipho eziluhlaza, ezivuthiweyo neziphokozo ezinjalo zithandwa ngabantwana nakubantu abadala ngenxa yokunandipha okungazilibalekanga kwaye bazuze umzimba. Ziziphi iivithamini ezingcono - ezendalo okanye ezenziwe ngobungakanani, yintoni inzuzo yamavithamini - makhe sizame ukufumana.
IiVithamini - yintoni na?
Phendula umbuzo wokuba umntu ufuna iimvithamini, ngokulula, ukwazi ukuba eli lizwi liguqulelwe njani. Igama lesiLatini elithi "vita" lithetha ubomi. IiVithamini liqela leemveliso eziphantsi kwee-molecular zesakhiwo esilula kunye nesimo semichiza eyahlukileyo. Ngokwemvelo yendalo - eli liqela lezinto eziphilayo, ezidibeneyo ngenxa yesidingo sabo sempilo ye-heterotrophic, njengengxenye ebalulekileyo yokutya.
IiVithamini kunye nendima yabo emzimbeni womntu
Bonke abayaziyo ukuba yiyiphi iivithamini, baqonde - akunakwenzeka ukugqithisa indima yabo kumzimba womntu. Iingcali zibiza loo mi sebenzi yamavithamini:
- I-Retinol (i-vitamin A) - ithatha inxaxheba ekwakhekeni kwebala elibomvu kwi-retina yelihlo, inako ukuphazamisa imeko yesikhumba, iimbumba ezinqabileyo kunye nokuzikhusela. Ukongezelela, le vithamini isekela ngokukodwa inkqubo yokukhula, ukwandisa ukuchasene nezifo.
- I-thiamine (i-vitamin B1) - ibaluleke kakhulu kwinkqubo yokuxiliswa kwe-carbohydrate kunye nokusebenza kwenkqubo yokutya kunye nenkqubo yesantya ephakathi.
- I-Riboflavin (i-vitamin B2) - ibaluleke kakhulu kwiprotheni, i-carbohydrate kunye ne-fatabetism, kunye neendlela zokuphefumula, zenza umbane wamandla emzimbeni.
- I-Vitamin B3 - iphucula umthambo, iphucula ukujikeleza kwegazi, iphucula umsebenzi wesisu.
- I-Pyridoxine (i-vitamin B6) - ibandakanyeka ekutshintsheni kweprotheni kunye nama-amino acids, i-fatabetism, i-hematopoiesis.
- I-Pantothenic acid (i-vitamin B5)-ibalulekile ekubunjweni kwamagciwane, ikhuthaza ukutyunjwa kwamanye amavithamini abaluleke kakhulu, ikhuthaza ukuveliswa kwamahomoni adrenal.
- I-Vitamin B9 - ikhuthaza ukuhlanganiswa kweeseli ezibomvu zegazi kwaye ithatha inxaxheba kwimisebenzi ye-hematopoiesis.
- I-Vitamin B12- ikhuthaza ukuhlanganiswa kweprotheni, ilawula iinkqubo zokugaya ukutya, ilawula umsebenzi we-system central nervous, iqinisekisa ukuphuhliswa okuqhelekileyo kunye nokukhula komzimba.
- I-Niacin (i-vitamin PP) - ithatha inxaxheba kwi-metabolism yamafutha, amaprotheni, amino acids, purines. Ukongeza, le vithamini ebalulekileyo yomzimba womntu ilawula iinkqubo ze-redox. I-Niacin iyadingeka kwinkqubo yokutya. Ngaloo nto, unako ukugcina isikhumba sempilweni, ukunciphisa intlungu kwaye ngexesha elifanayo ukuphucula ukuhamba kwamalungu, kusebenza ngonyango lweengxaki zengqondo nezengqondo.
- I-Vitamin C - iqinisa ukukhuselwa komzimba, inyuse ukuchasana nezifo, ukuphucula iinkqubo ze-metabolic, ukuphilisa amanxeba kunye nezilonda, kukhuthaza umveliso we-collagen.
- I-Vitamin D- ikhuthaza isenzo esingcono kumzimba we-vitamin A, ilawula ukulinganisela kwamanzi kunye nokutshintshwa kwe-potassium.
- I-Vitamin E - iphucula ukusebenza kwegonads, iqinisa imithana yegazi, ikhusela ukuguga kunye nokwakhiwa kwama-radical ezamahala, kubandakanyeka kwimveliso ye-collagen, kubalulekile ukuxhamla imisipha yamathumbu kunye neempahla
- I-Vitamin K - ibaluleke kakhulu kwi-clotting yegazi.
Ngaba ndifuna ukusela amavithamini?
Ngaphambi kokusetyenziswa kwevithamini eziyinkimbinkimbi ezichazwe ngugqirha, sihlala sinomdla ukuba kutheni iimvithamini zifuneka . Impendulo iyabonakala - ngaphandle kwabo akunakwenzeka ukucinga inkqubo eqhelekileyo yobomi. Ukuba azinako okanye azikho ngokupheleleyo, i-metabolism ingaphazamiseka kwaye kwezinye iimeko i-avitaminosis iqala. Impawu zokuqala zeli meko zingabonakali, kwaye emva kwexesha, ukukhathala, ukuphoxeka, kunye nokonakaliswa kwesikhumba.
Ngoku kukho izinto ezingamashumi amabini ezihlobene namavithamini. Bonke kufuneka bangene emzimbeni ngemihla ngemihla ethile. Enye yeempawu zamavithamini kukuba abaqokeleli emzimbeni kwaye ngoko kufuneka bazaliswe rhoqo. Ukongezelela, kubalulekile ukukhumbula ukuba ukuba ezinye izinto ziyakwazi ukuqinisa izenzo zabanye, oko kukuthi, abo banokucinezela.
Isidingo samavithamini ngokuthe ngqo kuxhomekeke kwiminyaka yomntu. I-vitamin complex isbaluleke kakhulu kubantwana ukuya kunyaka nakude, kuba ngeli xesha kukho uphuhliso lwengqondo kunye nokukhula okusebenzayo. Ukungabikho kwezixhobo eziyimfuneko kumzimba kunokufaka isandla kwiindlela ezahlukahlukeneyo kwixesha elizayo. Ngenxa yokuba isantya sabantwana abancinci asinotyebi njengomntu omdala, oogqirha bacebisa abantwana ukuba badle iivithamini.
Ukwahlulelwa kwamavithamini
IiVithamini zincinci kunye ne-soluble zamanzi kwizakhi zeekhemikhali kunye nezixhobo ze-physicochemical properties. Ookuqala unikeza umsebenzi osebenzayo womzimba ixesha elide. Usuku lobomi obuqhelekileyo ludinga umthamo omncinci. Nangona kunjalo, ekungabikho kwayo, i-metabolism inokuphazamiseka, eya kubangela ukuhla kwe-immunity, izifo ezahlukileyo, ukufumana ubunzima, nokuguga komzimba. Nangona iipropathi zeivithamini ziphawulekayo, ukusetyenziswa kwazo ngokweqile kunokuba yingozi kwimpilo ngakumbi kunokwenza kwabo.
Kuqhelekileyo ukubiza i-soluble yamanzi onke loo mavithamini anokutshatyalaliswa emanzini aze afake igazi kwi-food. Abakwazi ukuqokelela kwiiscuphe kwaye zikhawuleza zikhutshwe emzimbeni. Ngombulelo kwiipropati ezinjalo, kunokwenzeka ukukhusela ukugqithiseleka komzimba, kodwa kukho umzuzu ombi, obalulekile ukukhumbula - ukulahleka kwabo ngonaphakade kuzaliswa rhoqo.
Iivithamini ezinomsoco
Kulo mbuzo, yiyiphi iivithamini ebaluleke kakhulu kumntu, unokuphendula ngokungahambi kakuhle - inqumle-enqabileyo. Phakathi kwamavithamini atyhidiweyo anamafutha:
- i-retinol (i-vitamin A);
- i-cholecalciferol (i-vitamin D);
- i-tocopherol (i-vitamin E);
- i-phylloquinone (i-vitamin K).
Iivithamini zamanzi ezinqabileyo
Ezi ntlobo zamavithamini kufuneka zifakwe ekudleni komntu omdala kunye nomntwana. Phakathi kwazo:
- i-thiamine (i-vitamin B1);
- riboflavin (i-vitamin B2);
- vitamin PP;
- vitamin B5;
- pyridoxine (i-vitamin B6);
- i-biotin (i-vitamin H);
- i-vitamin B9 (i- folic acid );
- i-cobalamin (i-vitamin B12);
- i-vitamin C (ascorbic acid);
- i-vitamin P (i-bioflavonoids).
IiVithamini zendalo
Iimvithamini zendalo zizona zivithamini ezilungileyo, kuba umntu ngamnye uyakwazi ukuzifumana ngokwemvelo ngokuhlala elangeni aze atye izithelo nemifuno enempilo. Kuyaziwa ukuba iimveliso zendalo ezithandekayo azibonisi iziphumo ezizeleyo kwaye ngenxa yoko akanakho ukuphikiswa, oko kuthetha ukuba banokusetyenziswa ngabantwana nakubantu abakhulileyo.
Iivithamini zesistim
Kukho iivithamini eziyinkimbinkimbi zendalo kunye nezomculo. Umntu wokuqala unokufumana ukutya nokukhanya kwelanga, kwaye ukuhlanganiswa kuthiwa zonke eziveliswa yi-chemical synthetic synthesis. Babizwa ngokuba yi-pharmacological agents kwaye bathengiswa kwii-pharmacy. Ngethuba lokuqala iivithamini zokwenziwa eziveliswe kwiklasi ye-20 leminyaka. Kwakuyi-vitamin B1. Emva kwexeshana, zonke ezinye iivithamini zahlanganiswa. Ekuqaleni, iivithamini ezinjalo zacetyiswa kwiindidi ezithile zabemi abahlala kwiimeko ezizodwa, apho kukho umngcipheko wokuntuleka kwamavithamini.
Ukuhambelana kwamavithamini
Ukuze ungalimazi umzimba, kodwa ukuzisa inzuzo ephezulu, kubalulekile ukuqonda ukuba yiyiphi inxaxheba ngokufanelekileyo yeivithamini. Ngaloo ndlela, i-retinol (i-vitamin A), i- vithamini ye-B kunye ne-tocopherol inokufumana inzuzo xa ithathwa nge-vitamin F. I-positive intakeko ye-vitamin A ifakwe xa ihlanganiswe ne-vitamin E.
Ukuntuleka kwamavithamini emzimbeni
Indima yamavithamini kumzimba wonke umntu awunakuphikiswa. Ngokunqongophala kwamavithamini, ezi zilandelayo zibonakaliswa:
- ukuma kweenwele kunye nesikhumba;
- seborrhea;
- kunciphisa libido;
- kulala;
- izifo ezikhulayo ze-catarrhal;
- ukulahlekelwa kweenwele;
- isikhumba esomileyo;
- ukuphiliswa kakubi kwamanxeba;
- ukubetha umzimba;
- ukucaphuka;
- rhu lumente;
- ukuphuma kweentlobo;
- ukungabi nesidlo;
- intlungu kwiimisipha.
Yintoni eyingozi ngaphezu kwamavithamini?
Oogqirha bathi ziphi iivithamini, bacebisa ukukhumbula oko kwenzeka ntoni ngokugqithisa kwamavithamini. Ngoko, ukusetyenziswa ngokugqithisileyo kunokukhokelela kwi-hypervitaminosis, ebonakalayo kwiifom ezinzima kwaye ezingapheliyo. Uphawu lokuqala lufana nokutyhefuza kwaye lunokubangela ukusetyenziswa kwevithamini ngaphezu kwesibonelelo semini. Ngokumalunga nesimo esingapheliyo, apha izibonakaliso azichazwanga.
Xa ukudlula i-vitamin A kungenzeka ngokusabela komzimba komzimba: ukuqhekeka kwesikhumba, ukulahleka kweenwele, ukubetheka kunye neentlanzi. Ekubeni kwe-hypervitaminosis, kukho ukwanda kwinqanaba le-cholesterol egazini, ukuphulwa komsebenzi weentso kunye nenkqubo ye-pochepolovoy yonke. Ukugqithisa okunjalo kunokusebenzisa ixesha elide lokusetyenziswa kwe-vithamini okanye ngenxa yokusetyenziswa kwexesha elide eliqulethe i-complexes kunye nemveliso yevithamini.
IiVithamini ekudleni
Ukutya kumzimba womntu ngamnye ngumthombo omkhulu wezondlo. Kufuneka kunikwe ingqalelo ukuba kukho iivithamini ekudleni. Siyabonga kubo, awukwazi nje ukugcina impilo, kodwa uhlale nomoya opheleleyo. Ukuxinwa kwezondlo kuchaphazelekayo:
- Iintlobo zemveliso . Kwiimifuno ezitsha kunye neziqhamo zezinto ezincedo.
- Indlela kunye nobomi beshefu . Ukuba ugcina ukutya kwifriji, emva kweentsuku ezi-3, ukuya kwi-30% yezinto eziwusizo ziya kulahleka, kwaye kwiqondo lokushisa nakwezinye - ukuya kuma-50%.
- Indlela yokucwangcisa . Ngenxa yokunyanga kwexesha lokushisa, izinto ezininzi ezincedo ziyabhujiswa. Ngenxa yeso sizathu, ukhetho olufanelekileyo luya kutshisa.
Yazi ukuba iivithamini aziwanelanga. Kusemfuneko ukuqonda ukuba kutheni zifuneka kwaye apho zigcinwa khona. Phakathi kwezinye izondlo ezibalulekileyo kwimpilo yabantu: