Amavithamini amaningi adingwa ngabantu ancibilika emanzini. Kepha kukhona amavithamini amane ancibilikayo anamafutha: angcono kakhulu afakwa egazini lapho edliwa ngamafutha: Lawa ngamavithamini A, D, E, no K. Ngizochaza ukuthi ziyini izinzuzo zabo zezempilo nokuthi yimiphi imithombo esemqoka.
Vitamin A
Le vithamini isekela imisebenzi eminingi yomzimba:
- umbono (kuyadingeka kumaseli azwela ukukhanya kwamehlo nokwakhiwa koketshezi olukhanyayo);
- amasosha omzimba;
- ukukhula kwamaseli;
Ukukhula Kwezinwele (ukuntuleka kuholela ekulahlekelweni izinwele);
- umsebenzi wokuzala kanye ukubaluleka kokukhula kombungu.
Imithombo yokudla
UVitamin A utholakala kuphela emithonjeni yokudla kwezilwane, ikakhulukazi isibindi, uwoyela wezinhlanzi nebhotela:
I-Provitamin A ingatholakala kuma-carotenoids, angama-antioxidants atholakala ezitshalweni. I-beta-carotene esebenza kahle kakhulu itholakala ngobuningi kherothi, i-kale, isipinashi, imifino ebomvu, ephuzi newolintshi, kanye nemifino eluhlaza enamaqabunga aluhlaza okotshani.
Izinga lokusetshenziswa
Ukunconywa kwansuku zonke kukavithamini A kungu-900 mcg wabesilisa no-700 mcg wabesifazane. Ezinganeni ezingaphansi konyaka owodwa ubudala - 400-500 mcg, ezinganeni ezineminyaka engu-1 kuya kwengu-3 ubudala - 300 mcg, ezineminyaka engu-4 kuya kwengu-8 ubudala - 400 mcg, ezineminyaka engu-9 kuya kwengu-13 ubudala - 600 mcg.
Ukuntuleka kweVithamini A
Ukushoda kukavithamini A akuvamile emazweni athuthukile.
Kodwa-ke, ingatholwa yimifino, njengoba uvithamini A, olungele ukusetshenziswa, utholakala kuphela emithonjeni yokudla kwezilwane. Yize i-provitamin A itholakala kwizithelo nemifino, ayihlali iguqulwa kahle ibe yiRetinol, uhlobo olusebenzayo lukavithamini A (ukusebenza kahle kuya ngofuzo lomuntu).
Ukudla okususelwa kwilayisi namazambane acwengekile, ngokushoda kwamafutha nemifino, kungadala ukungabi nalolu vithamini.
Isibonakaliso sokushoda ngaphambi kwesikhathi - ubumpumputhe ebusuku (ukungaboni kahle kusihlwa). Imiphumela yokushoda: iso elomile, ukungaboni, ukulahleka kwezinwele, izinkinga zesikhumba (i-hyperkeratosis, noma i-goose bumps); ukucindezela ukusebenza komzimba.
ukweqisa izidakamizwa
I-Hypervitaminosis A ayivamile, kepha iba nemiphumela emibi. Izizathu eziyinhloko ukungenisa ngokweqile ivithamini A kusuka kwizithako zokudla, isibindi noma uwoyela wezinhlanzi. Kepha ukusetshenziswa kwe-provitamin A akubangeli i-hypervitaminosis.
Izimpawu eziyinhloko yilezi: ukukhathala, ukuphathwa ikhanda, ukucasuka, ubuhlungu besisu, ubuhlungu bamalunga, ukungathandi ukudla, ukuhlanza, ukungaboni kahle, izinkinga zesikhumba nokuvuvukala emlonyeni nasemehlweni, ukulimala kwesibindi, ukulahleka kwethambo, ukulahleka kwezinwele.
Umkhawulo ophezulu wokusetshenziswa ngu-900 mcg ngosuku kubantu abadala.
I-Vitamin D
Kunemisebenzi emibili eyaziwayo kavithamini D (futhi empeleni kuneminye eminingi):
- Ukugcinwa kwezicubu zethambo: Uvithamini D usiza ukumunca i-calcium ne-phosphorus ekudleni futhi ulawula amazinga alawa amaminerali abaluleke kakhulu emathanjeni;
- ukuqinisa amasosha omzimba.
izinhlobo
I-Vitamin D, noma i-calciferol, igama elihlangene lamakhemikhali amaningana ancibilika ngamafutha. Itholakala ngezinhlobo ezimbili eziyinhloko: i-vitamin D2 (ergocalciferol) ne-vitamin D3 (cholecalciferol).
Uma sekungene egazini, isibindi nezinso kuguqula i-calciferol ibe yi-calcitriol, uhlobo olusebenzayo lwevithamini D. Kungabuye kufakwe emzimbeni ukuze usetshenziswe kamuva njenge-calcidiol.
Imithombo kaVithamini D
Umzimba ukhiqiza inani elifanele levithamini D3 lapho ingxenye enkulu yesikhumba ivamise ukukhanya kwelanga. Kepha abantu abaningi bachitha isikhathi esincane elangeni noma bembethe ngokuphelele noma kushisa, libalele. Futhi i-sunscreen, ngenkathi inconyelwa wonke umuntu, inciphisa inani le-vitamin D ekhiqizwa yisikhumba. Isibonelo, sekuyiminyaka eminingana ngihlala ngokukhethekile emazweni ashisayo anelanga futhi nokho ngathola ukuntuleka kukavithamini D. Lokhu ngakuchaza kabanzi endabeni ehlukile.
Ngenxa yalokho, i-vitamin D idinga ukugcwaliswa ekudleni.
Okumbalwa ukudla ngokwemvelo okuqukethe uvithamini D. Imithombo yokudla engcono kunazo zonke izinhlanzi ezinamafutha, uwoyela wezinhlanzi, namaqanda (uvithamini B3). Amakhowe avezwe ukukhanya kwe-UV angaqukatha novithamini D2.
Eminye imithombo enamandla kakhulu kavithamini D yile:
Izinga lokusetshenziswa
Ezinganeni nakubantu abadala, ukudla kwansuku zonke kwevithamini D kungu-15 mcg, kwabadala - 20 mcg.
Ukuntuleka kwe-Vitamin D
Ukushoda ngamandla kukavithamini D akuvamile.
Izici ezinobungozi bokushoda "okuncane" zifaka: umbala omnyama wesikhumba, ukuguga, ukukhuluphala, ukungabi khona kwelanga, nezifo eziphazamisa ukumunca amafutha.
Imiphumela yokushoda kukavithamini D: ukuncipha kwamathambo, imisipha ebuthakathaka, ingozi eyengeziwe yokwaphuka, amasosha omzimba abuthakathaka. Izimpawu zifaka nokukhathala, ukudangala, ukulahleka kwezinwele, nokuphulukiswa kwezilonda kancane.
Ukweqisa ngokweqile kwamavithamini D
Ubuthi buyivelakancane. Ukuchayeka elangeni isikhathi eside akubangeli i-hypervitaminosis, kepha inani elikhulu lokungezelela lingaholela ku-hypercalcemia - inani eliningi ngokweqile le-calcium egazini.
Izimpawu: ikhanda elibuhlungu, isicanucanu, ukulahlekelwa isifiso sokudla nesisindo, ukukhathala, ukulimala kwezinso nenhliziyo, umfutho wegazi ophakeme, ukukhubazeka kombungu kwabesifazane abakhulelwe. Umkhawulo ophezulu wokudla kwansuku zonke kwabantu abadala yi-100 mcg.
I-Vitamin E
I-antioxidant enamandla, i-vitamin E ivikela amaseli ekugugeni ngaphambi kwesikhathi nasemonakalweni omkhulu wamahhala. Izakhiwo ze-antioxidants zithuthukiswa ngamavithamini C, B3 kanye ne-selenium. Ngobuningi, uvithamini E unciphisa igazi (kunciphisa ukujiya kwegazi).
izinhlobo
UVitamin E wumndeni wama-antioxidants ayisishiyagalombili: ama-tocopherols nama-tocotrinols. I-Alpha-tocopherol iyindlela eningi kakhulu kavithamini E, ebala cishe u-90% wale vithamini egazini.
Imithombo ye
Imithombo enamandla kakhulu kavithamini E ngamafutha athize yemifino, imbewu namantongomane, ukwatapheya, ibhotela lamantongomane, inhlanzi enamafutha, kanye nofutha wezinhlanzi.
Izinga lokusetshenziswa
Kubantu abadala, ukudla okunconywayo kwansuku zonke kukavithamini E kungu-15 mg, wezingane nentsha, amazinga ezilinganiso: 6-7 mg wezingane ezineminyaka engu-1-8 ubudala, i-11 mg yezingane ezineminyaka engu-9-13, i-15 mg yezingane -14 ubudala.
Ukushoda kukaVitamin E
Ukushoda akuvamile, imvamisa ezimeni ezivimbela ukumuncwa kwamafutha noma uvithamini E ekudleni (i-cystic fibrosis, isifo sesibindi).
Izimpawu zokuntuleka kuka-Vitamin E: ubuthakathaka bemisipha, ukuhamba kanzima, ukuthuthumela, izinkinga zokubona, ukusebenza komzimba okuntekenteke, ukuba ndikindiki.
Ukushoda kwesikhathi eside kungaholela ekushoneni kwegazi, isifo senhliziyo, izinkinga ezinzima zemizwa, ubumpumputhe, ukuwohloka komqondo, ingqondo ekhubazekile, nokungakwazi ukulawula ukunyakaza komzimba ngokuphelele.
Ukweqisa ngokweqile kukaVitamin E
Ukudlula ngokweqile akunakwenzeka, kwenzeka kuphela ngenxa yenani elikhulu lezithasiselo. Imiphumela engaba khona ukuncipha kwegazi, ukunciphisa ukusebenza kukavithamini K, nokopha kakhulu. Abantu abathatha imishanguzo yokuncipha kwegazi kufanele bagweme imithamo ephezulu kavithamini E.
I-Vitamin K
UVitamin K ubamba iqhaza elibalulekile enqubeni yokuvala igazi. Ngaphandle kwayo, uzibeka engcupheni yokufa ukopha. Iphinde isekele amathambo anempilo futhi isize ukuvimbela ukubalwa kwemithambo yegazi, kunciphise ubungozi besifo senhliziyo.
izinhlobo
UVitamin K uyinhlanganisela ehlukaniswe ngamaqembu amakhulu amabili. I-Vitamin K1 (i-phylloquinone) iyindlela eyinhloko kavithamini K ekudleni, ne-vitamin K2 (menaquinone).
Imithombo yokudla
I-Vitamin K1 itholakala emithonjeni yokudla esekwe ezitshalweni (ikakhulukazi imifino eluhlaza).
Futhi uvithamini K2 utholakala ngamanani amancane emikhiqizweni yezilwane ezinamafutha (isikhupha seqanda, ibhotela, isibindi) kanye nemikhiqizo yesoya evutshiwe. Iphinde ikhiqizwe ngamagciwane e-gut ku-colon.
Ukudla kukavithamini K
Ukudla okwanele kukavithamini K kungu-90 mcg wabesifazane ne-120 mcg yamadoda. Ezinganeni, inani lisukela ku-30 kuye ku-75 mcg, kuya ngeminyaka.
Ukushoda kukaVitamin K
Ngokungafani novithamini A no-D, uvithamini K akaqoqeki emzimbeni. Ukushoda kukavithamini K ekudleni kuholela ekushodeni ngesonto nje.
Endaweni eyingozi, okokuqala, abantu abanomzimba ongakwazi ukuncela amafutha (ngenxa yesifo se-celiac, isifo samathumbu esivuthayo, i-cystic fibrosis).
Imithi elwa namagciwane ebanzi kanye nemithamo ephezulu kakhulu kavithamini A, enciphisa ukumuncwa kukavithamini K, ingakhuphula ubungozi bokushoda.
Ukweqiwa ngokweqile kukavithamini E kungamelana nemiphumela kavithamini K ekunqandeni igazi. Ngaphandle kukavithamini K, igazi ngeke lijiye, futhi noma inxeba elincane lingaholela ekopheni okungalungiseki.
Amazinga aphansi kavithamini K nawo ahlotshaniswa nokuncipha kwamathambo kanye nengozi yokuphuka kwabesifazane.
Ukweqisa ngokweqile kwamavithamini K
Izinhlobo zemvelo zikavithamini K azinabo ubuthi.