Amavithamini ekudleni. Yiziphi amavithamini? I eziyinkimbinkimbi amavithamini namaminerali

Phakathi ekudleni Umzimba ulahlekelwa semali amavithamini namaminerali. Futhi ngenxa yokuthi zingamaphupho kudingeka kangaka kusebenta kwato evamile.

Ukulahlekelwa isisindo umzimba eziyingozi

Abantu abaningi abacabangi yokudla kanjani yingozi noma indlala impilo. Ngokuvamile siba sibi isimo isikhumba, izinwele iqala ukuba iwe. Ngaphezu izici sobala yempilo engeyinhle, umuntu isikhathi eside, kukhawula uqobo imikhiqizo ewusizo, sibi iqale ukusebenza wokugaya ukudla. Kungenzeka ukuthi laba bantu avele ikhanda, noma izinkinga inhliziyo. Ukuze ugweme zonke lokhu, kubalulekile ukuba kahle ukukhetha Ukudla, okuzokwenza ngokuyinhloko kube isamba elanele amavithamini, fibre nezinye izakhi mkhondo ezuzisayo. Kusukela yokuthi amalungiselelo ezithaka imithi kufanele olunye kuthathwe uyavumelana ngisho abalandeli oshisekayo iningi ukudla okunempilo.

amavithamini kubalulekile

Ngaphambi kokuba uqale ukukhuluma, lokho okudingekayo, sizozama ukuqonda umbuzo othi, Kungani sidinga amavithamini ukukwenza.

Kusukela esemncane kakhulu sonke ejwayele yokuthi kudingeka nakanjani zisebenzisa izidakamizwa ezinjalo. Kodwa hhayi abaningi bethu bazi lokho afuna ukukwenza.

Ngisho kusukela igama uqonde kubaluleke kangakanani kithi lamavithamini efanayo. Lihunyushwe kwelesiHeberu elithi Latin "vita" - ukuphila. Lokhu kusho ukuthi kakade ukuthi yilokhu kuyadingeka ukuze wonke umuntu ukuphila. Eqinisweni, umthamo wansuku zonke amavithamini akuyona omkhulu kakhulu. Kodwa uma ungenayo kudle ngokwanele babo, bese ngisho umuntu enempilo kakhulu bayoba nezinkinga. Uyozizwa ubuthakathaka, ukucobeka, ukucasuka. Ukuntuleka kwamavithamini oluthinta ngqo nesimo amazinyo. Baqala ziwohloka, amnyama, ubuhlungu. Umuntu engayinaki reception izakhi, ngokuvamile iqala ukukhononda yokugula.

Amavithamini zinengxenye cishe zonke izindlela umzimba emzimbeni. Lubhekele nokusebenza kwezitho eziningi. Futhi, isimiso somzimba sokuzivikela ayikwazi ukusebenza kahle ngaphandle okwanele amavithamini. Umzimba womuntu akusho ukukhiqiza kubo, beza kuphela ukudla. Kodwa, ngeshwa, abaningi sebeqala ukuzisebenzisa phakathi nokugula kuphela. Kuyadingeka ukuba ukhumbule ukuthi amavithamini - akusiwona izidakamizwa, kodwa kubaluleke kakhulu endabeni le Impilo yomzimba wethu.

Ikakhulukazi kabi ehlaselwe kakhulu ngenxa yokuswela amavithamini ezinganeni. Obandayo idinga okungaphezu kwalokho abadala. Ngosizo microelements ewusizo ingane ukubekezelela kangcono ukucindezeleka futhi amathonya kwemvelo ukuthi ngokuba angcolile ngaphezulu njalo ngonyaka.

Kodwa hhayi ukusebenzisa noma isiphi esisodwa, kubaluleke kakhulu ukuthola inhlanganisela kwesokudla amavithamini namaminerali.

izakhi ezibalulekile

Sekuyisikhathi eside ososayensi ezikhonjwe amaqembu eyinhloko izakhi ukuthi kumele khona ekudleni ngamunye. Lona iqembu B amavithamini, uvithamini A, C, D, futhi yebo, E. Kugcine unesibopho izinga isikhumba sethu. Sekukonke zikhona amavithamini nambili.

Abaningi bayokuthi ukuthi oyisebenzisa nsuku zonke - uyiphupho. Njengoba eqolo. Akuwona wonke umuntu angakwazi ukukhokhela nsuku zonke ukuze adle amaveji nezithelo. Kodwa akubona bonke abantu uyazi ukuthi amavithamini ezitholakala inyama, inhlanzi, amantongomane, imikhiqizo yobisi, njll

Ngokwesibonelo, izakhamuzi zase-Japan kakhulu mancane amathuba okuthi uhlushwa izifo zenhliziyo, njalo udle izinhlanzi kanye izilwane zasolwandle.

Wonke umuntu kufanele akhumbule ukuthi ukudla lapho kuphekwe amavithamini noma ashiswa, futhi kulondolozwe okufanayo. Futhi, ngenxa yesimo samanje kwemvelo futhi isimo kwenhlabathi, etshalwa namuhla, izithelo nemifino, singakwazi ngokuphepha bathi ngisho ukusetshenziswa kwabo nawo angeke kukusindise esonweni. Ososayensi bathole ukuthi ukuze uthole edingekayo amanani nsuku zonke amavithamini, umuntu kudingeka adle mayelana 50 kg imikhiqizo ehlukene.

ekhemisi izidakamizwa

Kule ke lingahunyushwa baphetha ukuthi umzimba udinga amavithamini extra namaminerali eziyinkimbinkimbi, wathenga ekhemisi.

Lokhu kungaba, isibonelo, ingxenye iqembu elilodwa. multivitamin ubuye ezifanele. amaqembu One-ingxenye aqukethe kuphela iyiphi Vitamin eyodwa. Wamiswa udokotela uma kwenzeka i Ukushoda okukhulu emzimbeni. Ukuze ukuvimbela kungcono ukusebenzisa multivitamin. Ngo Ukwakheka kwabo kukhona magnesium, i-calcium, i-iodine kanye nezinye izinto eziningi eziwusizo.

Ukudla izakhi ewusizo

Sibheke ukuthi kudingekani amavithamini kanye kulokho kobukhulu. Manje zicabange ukuthi kuncane kangakanani sithola kubo nsuku zonke. Phawula futhi ukuthi amavithamini ekudleni okuhle kuyadingeka ikakhulu. Phela, ngaphandle kwabo, imizimba yethu nje ayikwazi ukusebenza kahle.

Ngokukhetha eyodwa noma enye ukudla, zama i-ukubala ezinye izakhi mkhondo ewusizo ayovela ukudla. Khona-ke ungakwazi ukuqonda lokho amavithamini abalulekile ekudleni kuyadingeka ukuze ninezele ngokwengeziwe.

Phakathi Ukudla silinganisele thina hhayi kuphela ukudla okungenamsoco futhi okunamafutha, kodwa futhi wonke umsoco, lesekela ukusebenza evamile. Ngokusekelwe lokhu, sibheke ukuthi amavithamini baphuze ekudleni.

Labo abafuna ukubheka sabasincane toned, ngaphezu Ukudla, uvakashelwa njalo ejimini futhi bayazi ukuthi ukwakha imisipha kudingeka Vitamin A.

Ngaphandle-ke, isikhumba ubukeka nevilaphayo. Vitamin A itholakala imifino eziningi (utamatisi, izaqathe, nsimbi pepper). Kuyinto Kuwumqondo omuhle ukusebenzisa amapentshisi fresh ngenkathi.

Endaweni yesibili ebaluleke kunazo zonke kule ekudleni Vitamin E.

Njengoba sekuchaziwe kakade, kubangela kuyaqina lesikhumba. Lo vithamini ukhiqizwa yisikhumba atholakala cishe zonke izinhlobo amantongomane, zemifino amafutha.

Okulandelayo ku ukubaluleka ingashiwo uvithamini B1, kuthuthukisa umzimba carbohydrate. Ngisho ngokusebenzisa lesi sici ekulinganiseni amazinga kashukela. Ngakho-ke, lokhu vithamini ukhiqizwa yisikhumba uma ukungezwa Izithako ezihlukahlukene wezokudla, okuyinto kuyabekwa kwesisindo.

Kufanele ngaso sonke isikhathi ukuqapha ezingeni elithwala umoya-mpilo egazini labo. Ngakho-ke, ukudla amavithamini B2, B12. Lokhu kubalulekile ukukhumbula inyama abenqabayo zisebenzisa ezilwane namaprotheni ngamabomu ukuthwesa.

Yini amavithamini ezidingekayo ekudleni? Ukuze imisipha emumva umsebenzi kuyoba B6 ewusizo. Futhi-ke, asikwazi bayakhohlwa C. Kubalulekile ukulondoloza amasosha ethu omzimba, ikakhulukazi phakathi yokudla nokuvivinya umzimba.

Ezinye izinto ewusizo ukuthi bayadingeka ekudleni

Magnesium kubalulekile ukusheshisa umzimba izinqubo. Inani elikhulu yakhe eziqukethwe oat ishq, bran, ubhontshisi.

Abantu abaningi bakholelwa ukuthi ukudla okunamafutha inhlanzi, kakhulu ukulimaza sibalo sakhe. Kodwa lokhu akulona icala. Njengoba Omega-3, lapho likhona Ukwakheka yabo, kuyasiza bazogcwalisa umzimba ngokushesha. Ngeke nomuzwa wokuthi indlala isikhathi eside.

izindawo ezinhle

Indlela ukukhetha amavithamini ezinhle ekudleni? Ukuze anqume ukuthi iyiphi ziphele, kufanele kuchazwe ukuze lokho Ukudla ufuna ahlale. Uma umsekeli imifino, khona-ke kubaluleke kakhulu ukuba uqaphele ukuthi kusukela ekudleni isilwane etholakala amaprotheni namafutha. Futhi lezi zinto zibaluleke ukusebenza kwezitho eziningi. Kodwa nale Ukudla umzimba uthola amanani anele fibre no-vithamini C. Ngaphezu kwalokho, udinga ukuqala ukuthatha amavithamini B eceleni efiselekayo baphuze amafutha cod kwesibindi. Uma ungakwazi ukuma iphunga, bese uyithenga ekhemisi e amaphilisi.

Uma umsekeli ekudleni amaprotheni, khumbula ukuthi le ingenye ukudla olindele kunazo futhi iyingozi. Lapho ukusetshenziswa amandla uhlelo amavithamini ezidingekayo. Kuyenzeka kube nokuntuleka vitamin C odingekayo ngosuku Futhi bekuyoba kakhulu buthaka amasosha omzimba. Futhi ufaka fibre eyengeziwe.

Lapho umzimba ephansi fat yokudla ilahlekelwa isamba elanele amafutha. Ziyakwazi ezidingekayo ukuze isikhumba enempilo futhi zazivuma. Ngenxa yalokho, ukudla nakanjani udinga ukwengeza namafutha kafishi ne vitamin E.

Ukudla okuqinile

Yini amavithamini ukulingana ukudla okuqinile? Kulokhu, futhi yini nakakhulu lapho uzilé ukudla, umzimba udinga kunanini ngaphambili "Udla". Ngakho-ke, lapho lezi izinhlobo imikhawulo kumelwe wengeze zonke amavithamini kungenzeka, amafutha nama-amino acid.

Kufanele ukhumbule ukuthi emva nanoma yokudla emzimbeni iphelile futhi iqala amandla kabili ubuyise imfuyo elingekho. Lokhu kungaholela yokuthi uqale ukuze isisindo sakhe sithi, okuyinto waphonsa kanzima kangaka.

isiphetho

Efingqa, singasho ukuthi kungakhathaliseki ukuthi isiminingi kangakanani Ukudla kungase kube, kufanele ngaso sonke isikhathi kube ukuqinisekisa ukuthi etafuleni babe imikhiqizo hhayi kuphela ahlanganiswe amavithamini, kodwa futhi nezinye izakhi mkhondo ezuzisayo.