M'masiku otentha a chilimwe chilengedwe chimapereka masamba ambiri ndi zipatso. Mphatso zokoma, zokoma ndi zokondweretsa zimakondedwa ndi ana ndi akulu chifukwa cha kukoma kwawo kosakumbukika ndi kupindulitsa thupi. Kodi mavitamini ndi abwino - zachibadwa kapena zokha, zomwe zimapindulitsa mavitamini - tiyeni tiyesetse kupeza.
Mavitamini - ndi chiyani?
Yankhani funso ngati munthu amafunikira mavitamini, mophweka kwambiri, podziwa momwe mawu omwewo amamasuliridwira. Liwu lachilatini "vita" limatanthauza moyo. Mavitamini ndi gulu la makompyuta ochepa kwambiri a zinthu zosavuta kupanga komanso zachilengedwe zosiyanasiyana. Ndi chikhalidwe cha mankhwala - izi ndi gulu la zinthu zakuthupi, zomwe zimagwirizanitsidwa chifukwa cha kusowa kwawo kwa thupi, monga gawo lalikulu la chakudya.
Mavitamini ndi gawo lawo m'thupi la munthu
Onse omwe amadziwa mavitamini, amvetsetsa - n'zosatheka kuwonetsa udindo wawo ku thupi la munthu. Akatswiri amachitcha mavitamini oterewa:
- Retinol (vitamini A) - amathandizira kupanga mawonekedwe ofiirira mu retina wa diso, amatha kuwonetsa chikhalidwe cha khungu, mucous membranes, ndi kuwateteza. Kuonjezerapo, vitaminiyi imathandizira kukula, kuwonjezeka kukana matenda.
- Thiamine (vitamini B1) - ndi yofunikira kwambiri pakagwiritsidwe ntchito kagawidwe ka zakudya ndi kayendedwe kake kakang'ono kamene kamakhala ndi mitsempha.
- Riboflavin (vitamini B2) - ndi yofunika kwambiri mu mapuloteni, mavitamini ndi mavitamini a mafuta, komanso njira zozizira, zimathandizira kupanga mphamvu m'thupi.
- Vitamini B3 - imayambitsa kagayidwe ka magazi, kumapangitsa kuti magazi aziyenda bwino, kumathandiza kuti m'mimba azigwira ntchito.
- Pyridoxine (vitamini B6) - imakhudzidwa ndi kusinthanitsa mapuloteni ndi amino acid, mafuta a metabolism, hematopoiesis.
- Pantothenic acid (vitamini B5) - ndizofunikira pakupanga ma antibodies, zomwe zimalimbikitsa kutenga mavitamini ena ofunikira, zimayambitsa kupanga mahomoni adrenal.
- Vitamini B9 - imalimbikitsa maselo ofiira a magazi ndipo amagwira nawo ntchito ya hematopoiesis.
- Vitamini B12 - imalimbikitsa kaphatikizidwe ka mapuloteni, amayendetsa njira za m'mimba, amayendetsa ntchito yapakatikatikati ya mitsempha, imathandiza kuti chitukuko chikhale chokwanira komanso kukula kwa thupi.
- Niacin (vitamini PP) - imathandizira mafuta, mapuloteni, amino acid, purines. Kuonjezera apo, vitamini iyi yofunikira ya thupi la munthu imayang'anira njira zatsopano. Niacin imafunika kuti izi zitheke. Ndicho, mukhoza kukhala ndi khungu labwino, kuchepetsa kupweteka komanso panthawi imodzimodziyo kumapangitsa kuti ziwalo ziziyenda bwino, zimakhala zothandiza pochiza matenda ndi maganizo.
- Vitamini C - imalimbitsa chitetezo cha mthupi, imawonjezera kukana kwa matenda, imathandizira njira zamagetsi, kuchiritsa mabala ndi zilonda, zimalimbikitsa kupanga collagen.
- Vitamini D - imalimbikitsa kuti thupi likhale ndi vitamini A, limayendetsa bwino madzi ndi potassium.
- Vitamini E - imapangitsa mphamvu za gonads, zimalimbitsa mitsempha ya magazi, zimateteza ukalamba ndi kupanga mawonekedwe a ufulu waulere, zimakhudza kupanga collagen, zofunika kuti mitsempha ya m'matumbo ndi zitsulo ziziyenda bwino
- Vitamini K - ndi ofunika kwambiri kuti magazi azimitsidwe.
Kodi ndikufunikira kumwa mavitamini?
Asanayambe kugwiritsa ntchito mavitamini ovuta omwe adayenera dokotala, nthawi zambiri timafuna kudziwa chifukwa chake ma vitamini amafunika . Yankho lake ndi lodziwikiratu - popanda iwo n'zosatheka kulingalira njira yachizolowezi ya moyo. Ngati sali okwanira kapena sizingatheke, thupi limatha kusokonezeka komanso nthawi zina avitaminosis imayamba. Zizindikiro zoyamba za chikhalidwe ichi zikhoza kukhala zosawoneka, ndipo pakapita nthawi, kutopa, kukwiya, ndi kuwonongeka kwa khungu.
Tsopano pali pafupifupi makumi awiri zinthu zokhudzana ndi mavitamini. Onsewa ayenera kulowa m'thupi tsiku ndi tsiku. Chimodzi mwa mavitamini ndikuti samadziunjikira m'thupi ndipo amafuna kuti azibwezeretsanso nthawi zonse. Kuwonjezera apo, nkofunika kukumbukira kuti ngati zinthu zina zimatha kulimbitsa zomwe ena akuchita, ndiko kuti, omwe angapondereze.
Kufunika kwa ma vitamini kumadalira molingana ndi msinkhu wa munthu. Mavitamini ambiri ndi ofunika kwambiri kwa ana mpaka chaka chimodzi kapena kuposerapo, chifukwa pa nthawi ino pali chitukuko cha maganizo ndi kukula. Kupezeka kwa zinthu zofunikira kuti thupi likhoze kuthandizira kusintha kosiyana mtsogolo. Chifukwa chakuti kuchepa kwa ana aang'ono sikuli wolemera ngati munthu wamkulu, madokotala amalangiza ana kuti aziwonjezera mavitamini.
Malamulo a mavitamini
Mavitamini ndi osungunuka bwino komanso osungunuka ndi madzi mumadzimadzi komanso mankhwala. Woyamba amapereka ntchito yogwira ntchito ya thupi kwa nthawi yaitali. Tsiku la moyo wamba limafuna mlingo waung'ono. Komabe, ngati palibe, thupi limatha kusokonezeka, zomwe zidzatitsitsa chitetezo chokwanira, matenda osiyana, kulemera kwa thupi, ndi kukalamba kwa thupi. Ngakhale kuti mavitamini ndi ofunika kwambiri, kumwa mowa mwauchidakwa kungakhale koopsa kuti ukhale wathanzi kuposa momwe akusowa.
N'chizoloŵezi kutcha madzi osungunuka mavitamini onse omwe angathe kupasuka m'madzi ndikulowa mwazi kuchokera ku chakudya. Iwo sangakhoze kudziunjikira mu matenda ndipo amathamangitsidwa mwamsanga kuchokera ku thupi. Chifukwa cha zinthu zoterezi, n'zotheka kupewa thupi lawo, koma palinso nthawi yolakwika, yomwe ndi yofunikira kukumbukira - kuchepa kwawo kosatha kumabweretsanso.
Mavitamini osungunuka
Pa funsoli, ndi mavitamini otani omwe ali ofunika kwambiri kwa munthu, mukhoza kuyankha mosasamala - mafuta osungunuka. Pakati mafuta-sungunuka mavitamini:
- retinol (vitamini A);
- cholekalciferol (vitamini D);
- tocopherol (vitamini E);
- phylloquinone (vitamini K).
Mavitamini osungunuka m'madzi
Mitundu ya mavitamini iyenera kuikidwa mu chakudya cha tsiku ndi tsiku cha munthu wamkulu komanso mwana. Zina mwa izo:
- thiamine (vitamini B1);
- riboflavin (vitamini B2);
- vitamini PP;
- vitamini B5;
- pyridoxine (vitamini B6);
- biotin (vitamini H);
- vitamini B9 ( folic acid );
- cobalamin (vitamini B12);
- vitamini C (ascorbic asidi);
- vitamini P (bioflavonoids).
Mavitamini achilengedwe
Mavitamini achilengedwe ndi mavitamini opambana, chifukwa munthu aliyense amatha kuwapeza mwachilengedwe mwa kukhala pa dzuwa ndi kudya zipatso zathanzi ndi ndiwo zamasamba. Zikudziwika kuti zokondweretsa zachilengedwe sizikuwonetsa zotsatira zowonongeka ndipo motero sizikhala zotsutsana, zomwe zikutanthauza kuti zingagwiritsidwe ntchito ndi ana ndi anthu okalamba.
Mavitamini othandiza
Pali mavitamini ovuta komanso okonzeka. Munthu woyamba akhoza kutenga chakudya ndi dzuwa, ndipo zokometsera zimatchedwa zonse zomwe zimapangidwa ndi kaphatikizidwe ka mankhwala. Amatchedwa kuti mankhwala osokoneza bongo ndipo amagulitsidwa m'masitolo. Kwa nthawi yoyamba vitamini yopangidwa kuchokera kumayambiriro kwa zaka za zana la makumi awiri. Anali vitamini B1. Patapita kanthawi, mavitamini ena onse anapangidwa. Poyambirira, mavitamini oterewa analimbikitsidwa ku magulu ena a anthu okhala m'madera apadera, komwe kulibe vuto la kusowa mavitamini.
Kugwirizana kwa mavitamini
Pofuna kuti asawononge thupi, koma kuti amubweretsere phindu lalikulu, nkofunika kumvetsetsa zomwe ziyenera kukhala pamodzi ndi mavitamini. Motero, retinol (vitamini A), vitamini B ndi tocopherol zingakhale ndi phindu ngati zimatengedwa ndi vitamini F. Zotsatira zabwino za vitamini A kudya zimakhala zowonjezereka ngati ziphatikizidwa ndi vitamini E.
Kuperewera kwa mavitamini m'thupi
Udindo wa mavitamini kwa thupi la munthu aliyense ndi wosatsutsika. Ndi kusowa kwa mavitamini, zizindikiro zotsatirazi zimachitika:
- kuuma kwa tsitsi ndi khungu;
- seborrhea;
- kuchepetsa libido;
- kusowa tulo;
- matenda oopsa a catarrhal;
- kusowa tsitsi;
- khungu louma;
- kuchiritsidwa kwa zilonda;
- kuvulaza thupi;
- kukwiya;
- boma lachisoni;
- mimba yamagazi;
- kusowa kudya;
- ululu minofu.
Kodi ndi mavitamini otani omwe ali oopsa?
Madokotala amati vitamini ndi ziti, amalimbikitsa kukumbukira zomwe zimachitika ndi mavitamini ochulukirapo. Choncho, kugwiritsira ntchito mopitirira muyeso kungayambitse ku hypervitaminosis, yomwe imadziwika mu mawonekedwe ovuta komanso osavuta. Chizindikiro choyamba chikufanana ndi poizoni ndipo chimachokera ku kugwiritsa ntchito vitamini pamwamba pa malipiro a tsiku ndi tsiku. Ponena za mawonekedwe osatha, apa zizindikiro siziri zotchulidwa.
Pamene mavitamini A opitirira muyeso amatha kupweteka kwambiri thupi limatuluka: zilonda pakhungu, tsitsi, kuyabwa ndi mseru. Pamaso pa hypervitaminosis, pali kuchuluka kwa cholesterol m'magazi, kuphwanya kwa ntchito ya impso ndi dongosolo lonse la pochepolovoy. Kupitirira malire kotereku kungakhale ndi nthawi imodzi yowonjezera mavitamini kapena chifukwa cha ntchito yayitali yamagulu ndi mavitamini.
Vitamini mu chakudya
Chakudya cha thupi la munthu aliyense ndicho chomwe chimayambitsa zakudya. Makamaka ayenera kuperekedwa ngati pali mavitamini mu zakudya. Zikomo chifukwa cha iwo, simungathe kukhala ndi thanzi labwino, komanso kukhalabe mwabwino. Zakudya zambiri zimakhudzidwa ndi:
- Zamagulu osiyanasiyana . Mbewu zatsopano komanso zipatso zothandiza kwambiri.
- Njira ndi moyo wa alumali . Ngati mutasunga chakudya m'firiji, ndiye pambuyo pa masiku atatu, zinthu zothandiza 30% zidzatayika, ndi kutentha kutentha ndi zina zambiri - mpaka 50%.
- Njira yokonzekera . Ndi chithandizo cha kutentha kwa nthawi yaitali, zinthu zambiri zothandiza zimawonongedwa. Pachifukwa ichi, njira yabwino ndiyo yopera.
Dziwani kuti mavitamini sali okwanira. Ndi kofunikira kumvetsetsa chifukwa chake amafunikira komanso kumene amasungidwa. Mmodzi mwa zakudya zofunika kwambiri pa umoyo waumunthu: