Amavithamini e Ukudla

Kubhekwe ukudla okunempilo, okuyinto ugcina zonke izakhamzimba namavithamini. Ngakho-ke kubalulekile ukuba alondoloze amavithamini e ukudla ngesikhatsi ukupheka.

Iqhaza amavithamini e womuntu umsoco eliphezulu. Ziyakwazi compounds bemvelo organic, bayingxenye enzyme izale indima okhanda amanye amathuba, isib eqinisweni, kwenzeka khona Ukugaya amaphrotheni, amafutha kanye carbohydrate umzimba wethu. Namuhla siyazi amavithamini angu-20, bonke babo bayithusi ezidingekayo, futhi ngalinye linomsebenzi umsebenzi othile. Cabanga ebaluleke kakhulu kubo:

• Vitamin A (ngenye obizwa nangokuthi retinol) - kuyadingeka ukuze umbono ovamile, bese uqedela umsebenzi kwesikhumba. Ngaphezu kwalokho, ngaphandle retinol akukwazi operation evamile izivikeli mzimba. Vitamin okuqukethwe emikhiqizweni ukudla zingase zihluke, iningi retinol e ukudla ezifana nezinhlanzi isibindi, amaqanda, ibhotela, amabhilikosi, izaqathi. Kuyaphawuleka ukuthi uvithamini A libhekisela eqenjini vitamin fat-encibilikayo, ngakho-ke, kumele imikhiqizo engenhla ezidliwayo khona amafutha, isb izaqathe ukugcwalisa ukhilimu, unezela ukhilimu amabhilikosi nokunye.

• B amavithamini

B1 (noma thiamine) - kusiza uguqule ukudla ibe amandla, futhi kubalulekile ukuba inkumbulo okuhle nokunaka okubukhali. Its eziningi okusanhlamvu, imikhiqizo yobisi ngokudlulisa.

B2 (noma riboflavin) - futhi oguqula ukudla ibe amandla, uyasondla ubuchopho. Umzimba uthola khona kanye nobisi kanye inyama.

B3 (noma Niacin) - inomsebenzi efanayo B2. Kuziwa mbeni inyama, inhlanzi, layo eziningi ubhontshisi, uphizi, ubhontshisi, soy.

B6 (pyridoxine) - has engenawo umsebenzi ofanayo, plus konke okuhilelekile synthesis igazi. Its eziningi inhlanzi, inyama, imifino kanye bran.

B9 (eyaziwa ngokuthi i-folic acid) - ehilelekile synthesis kwamangqamuzana nezicubu, yingakho i-folic acid ngokuvamile yaphathwa sokukhulelwa ekuseni, lapho ithebhu zonke izinhlaka. Its eziningi okusanhlamvu lonke isinkwa, ezihlukahlukene okusanhlamvu, ubisi, izithelo kanye nemifino.

B12 (cyanocobalamin) - iguqula ukudla ku namandla adingekayo ukusebenza evamile namasosha omzimba futhi ebuchosheni. Umzimba livela ubisi inyama. Amavithamini eqenjini ukudla B, akungabazeki, kukhona ezibaluleke kakhulu, indima kulezi organic compounds emangalisayo kungasizuzisa ukukhuluma phakade.

• U-vitamin C (eyaziwa ngokuthi ascorbic acid) - kuyadingeka ukuze amasosha omzimba zivikela kwamangqamuzana nezicubu of free radicals. Ukungabi ascorbic acid kuholele ekulahlekelweni kuyaqina of the isikhumba nezicubu. Kunoma izithelo esidi aqukethe lamavithamini e ukudla ingatholakala amahlelo ezilandelayo: eziningi kulamula, kuyi-black currant cranberry, aluhlaza okwesibhakabhaka, rosehips, ama-strawberry, ama-strawberry, nesweli, apula omuncu kanye sweet and omuncu, nezinye izithelo ezisawolintshi, e utamatisi kanye neminye imikhiqizo.

• Vithamini D - ithuluzi esisemqoka ephezulu grade calcium ukumuncwa. Abantu abathola lemali edingekayo zonke saleli vithamini, namazinyo enempilo namathambo, mancane amathuba okuthi ukwa. Ngaphezu kwalokho, vitamin D kuyadingeka ngoba amasosha omzimba. Ungathola ke, ukuba selangeni kungabangela, futhi phakathi ukudla nale Vitamin izinhlanzi zasolwandle ocebile.

• Vithamini E (noma tocopherol) - ukuvikela izicubu amaseli emiphumeleni-mpilo radicals khulula. Ngo umzimba wethu uvela zemifino amafutha (omnqumo, sunflower, linseed), ne okusanhlamvu (ukolweni, oats, amabele, nokunye okufana nokolweni), kanye eziningi vitamin E ku zamaqanda namantongomane.

Ngaphandle amavithamini, ukudla ilahlekelwa impahla yayo nenzuzo, okuyinto izinqaba kungani kubalulekile ukudla. Thatha ukunakekelwa ukuze imifino nezithelo babe etafuleni lakho nsuku zonke. Kodwa uqaphele ukuthi amavithamini e ukudla ingangeni egcinwe okwesikhathi eside, ngakho kudingeka ube fresh.