Amavithamini intsha eneminyaka yobudala engu 15-16. Yini amavithamini osemusha ukuphuza

Lapho eneminyaka engu-eminyakeni 12-16, umehluko ubulili akhiwa, kukhona ukushintsha kwama-hormone emzimbeni. Lawula lezi izinqubo eziyinkimbinkimbi iqembu compounds eziphila abakhuthele, eyaziwa ngokuthi "amavithamini". Intsha e esinzima kunazo kusukela iphuzu bokuphila umbono kwesikhathi kubalulekile ukuthola zonke izincwadi ezidingekayo futhi izingxenye. Ehamba i umzimba beya kungasiza ukuhambisa nobunzima ngesikhathi sokuthomba, okuyinto zenziwa nzima yokuphazamiseka kwemikhuba yokudla. Ingabe ukubhekana eyodwa kuphela ingxenye yale nqubo - umthamo wemvula izidakamizwa esebenzayo amalungiselelo ezithaka imithi usebenzisa.

Isidingo amavithamini kanye ngobudala

Ngokuthenga amavithamini ekhemisi ukuze osemusha engu-16 ubudala, kudingeka sinake okulandelayo. Phakathi nale nkathi eziningi izinto asebenzayo (A, E, B5, B12) ayizikhombisi ezifanayo idinga omdala noma idlule kubo. Okunye amavithamini (A, C, i-folic acid) eminyakeni 16, udinga ukuthatha okuningi njengoba 14-15 iminyaka. Nentsha ezineminyaka 15-16 kukhona izinto ikakhulukazi kudingeka esebenzayo, okuyinto banesibopho:

• umsebenzi nezindlala we uketshezi zangaphakathi nezangaphandle;
• ukusabela mzimba;
• hematopoiesis;
• ukwakha skeleton;
• beqinisa izindonga lemithambo emithanjeni capillary;
• ukuhlanzwa;
• izinwele kanye nokuvikelwa nail.

Izimbangela Hypo-ne avitaminosis

Phakathi wekukhula, intfutfuko kanye nokuvuthwa zocansi ukucindezeleka ngokomzimba nangokwengqondo eside emzimbeni yandisa isidingo amavithamini. Nikeza ke ekudleni ngaphandle kokuthatha imithi eyenza imithi enzima. Abakhi amavithamini ukuzama ukuthatha nasekugugeni izici akhawunti, izinkinga zempilo kungenzeka esibangelwa ukuswela izithako ezithile e ukudla. Inani umsoco kubo ancipha kakhulu ngesikhathi ukulungiselela izinto zokusetshenziswa, isitoreji, ngesikhathi ukwelashwa ukushisa.

Phakathi amavithamini kukhona iqembu esingavunyelwe kwemiqondo emzimbeni. Ezinye akhiqizwa izinto eziningi enganele. Ingxenye kwakwakhe esebenzayo ngokushesha aphume emzimbeni ne imikhiqizo umzimba (amanzi-encibilikayo) noma kabi ugxile ngenxa ukuqunjelwa.

ABC Health: A, B, C, D, E

Zonke amavithamini eyaziwa (mayelana 15 iziqu) ehlangana ngezigaba ezimbili, encibilikayo, isibonelo A, D, E, K, futhi ungaphumi lapho ifakwa emanzini. Iqembu lesibili kukhona abamele iqembu B, no-C, eziningi nezinye izingxube zamakhemikhali (bheka. Ithebula ngezansi). Phakathi amavithamini kukhona hormone noma kokumethemba zabo, izikhungo asebenzayo catalysts yemvelo (enzyme, ama-enzyme). Sibala amavithamini ezibaluleke kakhulu izingane (kubakaki - uhlamvu):

1. Retinol (A). Isekela impilo integument, iso, usinikeza isivikelo antioxidant, ukumelana nezifo kanye nomdlavuza. Embonweni ongaphakeme ukukhanya kuyaphazamiseka, zibe maholoholo isikhumba, kukhuphuke ezifweni ezifweni ezithathelwanayo.
2. Ascorbic acid (C). Kuqinisa amasosha omzimba, kuyasiza ukulwa nezifo. Ukushoda emzimbeni kuholela gum sengcupheni, imikhuhlane njalo, ukukhathala.
3. Cyanocobalamin (B12). Angenele kumiswa erythrocyte, ube isinyathelo Immuno-modulating. Isikhumba nge nokuntuleka vitamin ukuphaphatheka, imisipha flabby.
4. Calciferol (D). Akhuthaza ukwakheka kwe-ithambo impahla, ulawula ukumuncwa kwe-calcium, kwandisa amasosha omzimba. Nge kusilela lamathambo ababuthakathaka ezithandwa waphuka, ukubola kwamazinyo.
5. Menadione (K). Lawula inqubo igazi ekunqandeni.
6. Tocopherol (E). Kuqinisekisa ukusebenza isimiso sokujikeleza kwegazi, ke sibopha radicals khulula. Ukungabi vitamin kuholela wokugaya ukudla izinkinga.
7. Folic acid (B9). Ubamba lichaza ukwakheka kwamangqamuzana egazi abomvu, ulawula umzimba amaprotheni. Ukuntula kubangela ukuntuleka kwegazi emzimbeni, ukukhathala, ukucasuka, imnyama.

Indlela amavithamini ukusiza ukusingatha umthwalo esikoleni

Amavithamini okwesikhathi ingane iminyaka engu-15 kufanele kufake izinto ezisiza nokucindezeleka okukhulu ngokomzimba nangokwengqondo, ukuphazamiseka kwemikhuba yokudla. Ngokuvamile ngaleso yobudala ukuqedela izifundo eziyisisekelo esikoleni esiphakeme, okubandakanya mayelana ezimbili kweshumi eyala zezemfundo. Abantu abaningi abasha namanje vakashela imibuthano nezigaba, ukudlala imidlalo futhi bahlanganyele imincintiswano. Emzimbeni umzimba ethambile akakwazi ukubhekana zinamandla ezinjalo. Ngaphezu kwalokhu, nezela kwemikhuba yokudla, zezemvelo abampofu, ngokuchichima GMO ukudla, nezivimbelakuvunda, udayi.

Kulezi zimo, intsha engu-15 yobudala kungathatha izakhiwo multivitamin ngenhloso zokuvimbela noma ekwelapheni ka 1-2 amaphilisi noma 1-2 amaphilisi izikhathi 3 ngosuku. Inkambo ihlala 3-4 amasonto.

Amavithamini Entsheni: ekuthuthukiseni inkumbulo, ukunakwa, ukucindezeleka umzabalazo

Izithako ezisebenzayo lichaza ekwakheni multivitamins ezidingekayo ngesikhathi ukucindezeleka okusezingeni eliphezulu engqondo, ukukhathala kwemizwa. Babe ngcono izinqubo umzimba (kuhlanganise nelase-izicubu ubuchopho), lula okuhlushwa ngekhanda. Ezimweni ezinjalo, ezifanele amavithamini imemori intsha. Lo muthi "Aviton - GinkgoVita", "Biovital" (amaphilisi), "Bio-Max", "Vitrum Plus" (amaphilisi).

Injongo eyinhloko izakhiwo ezinjalo - nokwelashwa Hypo-ne avitaminosis. Zisetshenziswa njengengxenye ukwelashwa ngoba izifo eziningi, ukwandisa ukumelana emagciwaneni, ukucindezeleka, ukukhahlamezeka kwendawo okungekuhle. Amavithamini intsha aziyithathi ukudla okuphelele. Bathi nje ukwengeza izinto zalo asebenzayo, ukuntuleka kwazo ezingapheli zingayilimaza nesimo umzimba.

Uhlobo nezinkinga zempilo

Lapho unquma ukuthi yini amavithamini baphuze esemusha, kubalulekile yini ukuthi usephutheni kukhethwa izidakamizwa. Lena inkinga nge angaziwa eziningana. Kube ihlola nangokunquma isidingo compounds ngabanye.

Isikhathi esining impela izimpawu zangaphandle eyobonisa izinkinga zangaphakathi. Ngokwesibonelo, izinguquko nombala onjani izinzipho (amandla encishisiwe, amabala amhlophe, babhekane nezinga elikhulu). Izinkinga lishonile kunesikhumba futhi uboya kungasho ukushoda amavithamini ezithile zomzimba. Pharmacy ngaphandle kadokotela kumasayiraphu etholakalayo, amaphilisi, amaphilisi equkethe izinto asebenzayo ayadingeka ukuze umzimba sokubulawa kwentombazane ukuqeda lezi zimpawu.

Kuhle Amavithamini intsha - multicomplex

ezisebenzayo adingwa umzimba, umphelelisi noma kugxilise isinyathelo nomunye. Kubalulekile kakhulu nokwenziwa ezifanele zazo zonke izakhi. Ngaphezu kwalokho, ingane is ebugqilini kokuba uphuze amaphilisi ambalwa, uma wamukelwe Vitamin ukulungiselela nsuku zonke eziyinkimbinkimbi ohlwini olulandelayo:

• "Vitrum ingane";
• "Vitrum Junior";
• "Complivit-fa";
• "Unicap M";
• "Duovit";
• "Multi-amathebhu Nengane";
• "Multivita plus";
• "Biovital";
• "Multibionta";
• "Vitrum Circus":
• "Vitergin".

kutuswa uthintane kuchwepheshe ukuze iseluleko ngaphambi multivitamin ukusetshenziswa. Ezinye izingxenye e intsha esikhulakhulile kungaba isici esiyingqayizivele.

Indlela elilungile ukulondoloza impilo

engayitholi nsuku zonke amavithamini yentsha ithi hhayi kuphela indlela fast and elula of replenishment amasheya izinto asebenzayo emzimbeni. Lena okufana eyengeziwe kanye eliphezulu ekulungiseleleni compounds ukuthi ngcono ezempilo, ukuvimbela isifo, ukuze ubhekane ngokuphumelelayo nalesi izifo.

Isibonelo ejwayelekile - ascorbic acid (uvithamini C). Watadisha izakhiwo ndaba Laynus Poling, usokhemisi odumile waseMelika, owawina imiklomelo emibili Alfreda Nobelya. Nguye esungulwe nangesibonelo wabonisa ukuthi Vitamin C ebulilini kusiza nezifo (imikhuhlane) izifo. Ububi le ndlela - umphumela laxative ebulilini "askorbinki."

isiphetho

Inani elikhulu amavithamini kuyasiza kulesetayelekile zonke imisebenzi yomzimba, okuyinto ebaluleke ikakhulu phakathi nokuthomba. ingane Umzimba ikakhulukazi kudingeka sivikelwe kusimo ezihlobene nokuntula izidakamizwa esebenzayo.