Okuqukethwe
Umuntu unesidingo samaprotheni, amafutha, ama-carbohydrate, kanye namavithamini namaminerali. Amavithamini amaningi namaminerali esiwathola ekudleni. Ngakho-ke, ukuntuleka kwamavithamini (ukuntuleka kwamavithamini) kuyisifo esibi futhi kuyinto engavamile emazweni athuthukile. Ukushoda kwamavithamini kuvame ukuqondwa njenge-hypovitaminosis - ukuntuleka kwamavithamini athile. Isibonelo, ukuntuleka kukavithamini C ebusika nasentwasahlobo, lapho ukudla kungampofu kwimifino nezithelo ezintsha.
Landelela izakhi kokudla okunomsoco
Amavithamini namaminerali amaningi atholakala ekudleni. Azitholakali kuphela emifino nasezithelo, kodwa futhi nasenyameni, inhlanzi, amaqanda, imikhiqizo yobisi, okusanhlamvu, imbewu namantongomane. Uma le mikhiqizo ingacutshungulwa kancane, igcina imisoco ethe xaxa. Ngakho-ke, irayisi elinsundu linempilo kunelayisi elimhlophe, futhi isibindi sinempilo kunokunamathisela kwesibindi esitolo, njll.
Kule minyaka eyikhulu edlule, okuqukethwe kwezinto ezilandelwayo ekudleni kwehlile. Ngokwe-RAMS, yaqala emuva ngonyaka we-1963. Kwaphela isigamu sekhulu leminyaka, inani levithamini A kwizithelo lehle ngama-66%. Ososayensi bayasibona isizathu sokuwohloka kwemvelo.
Ukuntuleka kwamavithamini nezidingo ezikhethekile
Uma udla izinhlobo ezahlukahlukene zokudla, udle ukudla okuphelele, ungasebenzisi kabi noma yimuphi umkhiqizo futhi ungalishiyi ngaphandle lonke iqembu lokudla ekudleni, ukushoda kwamavithamini kanye ne-hypovitaminosis ngeke kukusongele. Kodwa-ke, ngesikhathi sasebusika-entwasahlobo, abantu abaningi abanayo i-vitamin C, etholakala kwimifino emisha (i-calorificator). Izithelo zanyakenye zilahlekelwa ngamavithamini azo angama-30%, kanti ukugcinwa okungafanelekile kukhuphula lokhu kulahleka. Futhi, abantu bavame ukubhekana nokushoda kukavithamini D ngokuncipha kwamahora emini ebusika, okungaholela eblues nobuthakathaka.
Abadla imifino abanayo i-vitamin B12 ngoba abayidli imikhiqizo yezilwane. Ngokuntula kwayo, umuntu uba nesiyezi, ubuthakathaka, ukukhubazeka kwenkumbulo, ukuzwa ukuntweza, ukuzwa i-tinnitus, futhi ukuhlolwa kwegazi kubonisa i-hemoglobin ephansi.
Abantu abane-thyroid dysfunction bangaba nokushoda kanye ne-iodine eyeqile. Abasubathi bahlangabezana nezidingo ezikhuphukile zikasawoti wamaminerali - i-magnesium, i-potassium, i-calcium ne-sodium, abalahlekelwa ngumjuluko ngesikhathi sokuqeqeshwa. Abesifazane banesidingo esikhulayo sensimbi, esilahleka ngesikhathi sokuya esikhathini, futhi i-zinc ibaluleke kakhulu kwabesilisa.
Izidingo zamavithamini namaminerali zixhomeke ebulilini, iminyaka, izimo zokuphila, ukudla, izifo ezikhona nesimo somqondo. Ukuntuleka kwanoma iyiphi i-vithamini akupheli ngaphandle kwezimpawu. Uma uzizwa ungaphathekile kahle, kufanele ubonane nodokotela. Uzokhetha umuthi futhi anikeze izincomo ngokudla.
Ubunzima ekubalweni kwamavithamini namaminerali ekudleni
Sithole ukuthi okuqukethwe amavithamini ekudleni kwehlile futhi kuyaqhubeka nokwehla. Umkhiqizo owodwa otshalwe ngaphansi kwezimo ezihlukile ungahluka ekwakhiweni kwezakhi zokulandela ngomkhondo, futhi ubude nezimo zokugcina zigcina inani lezakhamzimba. Isibonelo, uvithamini A uyakwesaba ukukhanya. Wonke amavithamini awazinzile emazingeni okushisa aphakeme - ancibilikiswa ngamanzi (i-C neqembu le-B) avele ahwamuke, futhi ancibilike amafutha (A, E, D, K) - axube futhi abe yingozi. Akunakwenzeka ukuthola ukwakheka komkhiqizo womkhiqizo ngaphandle kokuhlaziywa kwelabhorethri.
Bonke abantu bane-microflora ehlukile yamathumbu. Amanye amavithamini ahlanganiswa ngokwawo emathunjini. Lokhu kufaka amavithamini eqembu B novithamini K. Njengoba isimo se-microflora singumuntu ngamunye, akunakwenzeka ngaphandle kwelabhorethri ukuthola ukuthi iziphi izinto nokuthi amathumbu ahlangana kanjani kahle.
Amavithamini namaminerali amaningi ayaphikisana. I-Vitamin B12 iphikisana namavithamini A, C, E, ithusi, insimbi. Insimbi iphikisana ne-calcium, i-magnesium ne-zinc. Zinc - nge-chromium nethusi. Ithusi - elinovithamini B2, novithamini B2 elino-B3 kanye no-C. Lokhu yingxenye yokuthi nezakhiwo ezinamandla kakhulu zamavithamini nezamaminerali zimuncwa ngumzimba ngesilinganiso esingu-10%. Akunasidingo sokukhuluma ngokuthatha amavithamini ekudleni.
Ngaphezu kokuqukethwe kwamagciwane emathunjini, ukumuncwa kwamavithamini kuthinteka ngokubhema, utshwala, i-caffeine, imithi, ukungabikho kwamaprotheni noma amafutha ekudleni. Ngeke wazi ukuthi ufunde isikhathi esingakanani nokuthi isikhathi esingakanani.
Izindlela zokulawula
Ngezikhathi ezahlukahlukene zonyaka nezikhathi zokuphila, isidingo sezinto ezithile siyanda, ngakho-ke kungcono ukugxila kulokhu. Bona udokotela wakho mayelana nezimpawu zakho. Udokotela uzoncoma umuthi noma isengezo sokudla ngokuya ngezimpawu zakho. Buza udokotela wakho ngemithi yakho noma isengezo kanye nokucatshangelwa kokudla okunempilo ngalesi sikhathi.
Isinyathelo esilandelayo ukuthola imithombo ye-micronutrient oyidingayo nokuthi ihlanganiswa kanjani nokunye ukudla. Isibonelo, abantu abane-thyroid dysfunction bayazi kahle ukuthi izinhlanzi zasolwandle zine-iodine eningi nokuthi azikwazi ukuhlanganiswa neklabishi nemidumba evimba ukumuncwa kwayo.
Uma ugcina isikhawu samahora ama-3-3,5 phakathi kokudla futhi ugcine ukudla kwakho kulula kepha kulinganisela, ngokunokwenzeka uzogwema ukungqubuzana kwezinto ezincane (i-calorizator). Yiba nomthombo owodwa wamaprotheni, umthombo owodwa wama-carbohydrate ayinkimbinkimbi, nemifino ekudleni kwakho.
Okuqukethwe amavithamini namaminerali kumkhiqizo nokumuncwa kwawo ngumzimba kungabhekwa kuphela elabhorethri. Ungazivikela ku-hypovitaminosis ngokudla ukudla okulula futhi okuhlukahlukene, udle ukudla okuphelele, ulawule inhlalakahle yakho, futhi ubone udokotela ngesikhathi esifanele.