Incazelo jikelele yalesi sifo
I-Avitaminosis yisifo esenzeka ngenxa yokungadli ngokwanele kwamavithamini emzimbeni isikhathi eside. Imvamisa, inani elikhulu kakhulu lalabo abahlangabezana nokushoda kwamavithamini kwenzeka esikhathini sasebusika-entwasahlobo.
Ngokuya ngokuthi iyiphi i-vitamin eshodayo emzimbeni, kunezinhlobo ezilandelayo zokushoda kwamavithamini:
- uma kukhona ukuntuleka kukavithamini A, kwenzeka ubumpumputhe ebusuku;
- uvithamini B1 - yithathe;
- uvithamini C - umuntu ugula ngescurvy;
- uvithamini D - isifo esifana ne-rickets siyenzeka;
- uvithamini PP - uhlushwa yi-pellagra.
Futhi, uma inani elidingekayo lezinhlobo eziningana zamavithamini lingangeni emzimbeni ngasikhathi sinye, uhlobo lokuntuleka kwamavithamini lwenzeka - i-polyavitaminosis, lapho uvithamini unikezwa inani elingaphelele likavithamini - hypovitaminosis (ukuntuleka kwamavithamini).
Izimbangela zokuntuleka kwamavithamini:
- 1 ukudla okungafanele;
- Ukudla okunganele 2 okuqukethe amavithamini namaminerali;
- 3 imikhiqizo yezinga eliphansi;
- Izinkinga ezine zamathumbu;
- 5 ukungenisa ama-antivitamin emzimbeni (lokhu kungabonakala lapho uthatha imishanguzo esetshenziselwa ukwelapha ukujiya kwegazi ngokweqile, ngokwesibonelo, ukuthatha i-dicumarol, i-syncumar.);
- Imvelo engathandeki.
Izimpawu eziyinhloko (izimpawu) zokuntuleka kwamavithamini:
- Ukuxebuka kwesikhumba, ubukhona bezindawo ezivuvukile zesikhumba, izilonda ezincane, imifantu, imihuzuko ayipheli isikhathi eside, ukucasuka ezingutsheni noma ubucwebe obungazange ububone ngaphambili.
- Izipikili ziyaqhekeka, zikhishwe, ipuleti le-nail liyaphela, kungaba nemivimbo emhlophe noma imivimbo (ngaphandle kwalokho lo mphumela ubizwa ngokuthi "ukuqhakaza" kwezipikili);
- Ukulahleka kwezinwele, ukuvela kwamanxeba ekhanda, inkwethu enkulu, izinwele ngokuzumayo zaqala zaba mpunga, ukwakheka kwezinwele kwaba brittle.
- Izinsini zokopha, ukuvuvukala kolimi (kwesinye isikhathi ulimi lungaguqula umbala walo, lumbozwe ngoqwembe), amazinyo aqobekile, izilonda olimini nasezihlathini.
- Ukudabuka nokubomvu kwamehlo, kwesinye isikhathi ukukhukhumala ngaphansi kwamehlo, ukulunywa okungapheli endaweni yamehlo. Lokhu kungaholela ekuphefumuleni, ekuboniseni okumhlophe, nasekuzweleni ekukhanyeni okukhanyayo.
- Ubuhlungu emisipheni, emalungeni, ukuvuvukala kwawo, kuyaqabukela - ukuba khona kokuquleka, ukuba ndikindiki kwezitho, izinkinga zokuxhumanisa ukunyakaza.
- Ukuzizwa njalo kokubanda, ukukhathala, kwesinye isikhathi kukhuphuka noma kushintshe iphunga lomzimba.
- Umuzwa osabisayo wokukhathazeka, ukwesaba, ukungagculiseki, ukuphelelwa amandla, ukunganaki, ukwanda kokucasuka kanye nolaka.
- Izinkinga zokugaya (uhudo, ukuqunjelwa, ukukhuluphala ngokweqile, i-cholesterol ephezulu, isifiso esingesihle, amaqabunga anambitheka abuthuntu, uhlale uzizwa unesiyezi).
- Ukwehla kokuya ocansini (ukungondleki akusizi).
Ukudla okuwusizo kokushoda kwamavithamini
Ukuvimbela ukubonakala kokuntuleka kwevithamini noma ukuyinqoba, udinga ukwazi ukuthi yikuphi ukudla okuqukethe amavithamini athile. Nalu uhlu lwemikhiqizo, ehlukaniswe ngamaqembu:
- Vitamin A - ubhekene nombono futhi usiza ekwakheni amathambo. Ukuze uyithole, udinga ukufaka izaqathe, ama-beet, ithanga, izimbabazane, upelepele (obomvu), amabhilikosi, ummbila ekudleni kwakho. Kuyaphawuleka ukuthi i-palmitate (uvithamini A) ayihlakazeki ngesikhathi sokwelashwa kokushisa, kepha kungcono-ke ukudla imifino nezithelo ezintsha.
- Iqembu likavithamini b:- V1 (thiamine) - inomthwalo wemfanelo ohlelweni lwezinzwa olumaphakathi nezinqubo ze-metabolic. I-Thiamine ikhiqiza i-microflora yamathumbu ngokwayo, kodwa ngezinga elincane kakhulu lomzimba. Ngakho-ke, ukuze uhlawulele lokhu kuntuleka, udinga ukudla isinkwa nemikhiqizo kafulawa eyenziwe ngofulawa wekolweni wezinga eliphezulu; okusanhlamvu, okungukuthi: irayisi, i-buckwheat, i-oatmeal; inyama (ikakhulukazi ingulube nenkomo); okusanhlamvu; amantongomane; isikhuphasha seqanda; imvubelo;
- V2 (i-riboflabin, ngaphandle kwalokho "ivithamini yokukhula") - ibamba iqhaza ekwakhekeni kwe-hemoglobin, isiza ukuqinisa amanxeba ngokushesha. Kukhona imvubelo, okusanhlamvu, imikhiqizo yobisi, inhlanzi, inyama, amaqanda, imifino emisha. Imisebe ye-Ultraviolet kanye ne-alkali inomphumela omubi.
- Uvithamini C - usiza ukulwa nezifo ezibangelwa amagciwane. Ukuze ucebise umzimba nge-ascorbic acid, kuyadingeka ukuthi udle ama-strawberry, izithelo ze-citrus, ama-apula, isorrel, iklabishi, amazambane, ama-currants amnyama, imidumba, amakhambi, upelepele omnandi, ama-rose hips. Ngaphansi kwethonya lamazinga okushisa aphezulu (okungukuthi, ngesikhathi sokubilisa), le vithamini ibhujiswa. Futhi, uvithamini C omncane uhlala ezitsheni nasemifino eyomisiwe.
- Vitamin D ("Uvithamini welanga", i-calciferol) - ilawula ukumuncwa kwe-calcium emzimbeni womuntu. Ikhiqizwa yimisebe yelanga ehlasela isikhumba. Kepha leli nani alanele emzimbeni, ngakho-ke kuyadingeka ukuthi udle uwoyela wezinhlanzi, izinhlanzi ezibomvu, i-caviar, ibhotela, isibindi, ukhilimu omuncu, ubisi.
- Vitamin E ("Uvithamini wobusha", i-tocopherol) - ilawula umsebenzi wama-gonads futhi inesibopho sokwenza imisebenzi yohlelo lwemisipha. Ukugcina isikhumba sikhala futhi sibe sincane isikhathi eside, kuyadingeka ukusebenzisa nokufaka isikhuphasha seqanda, uwoyela wemifino, ama-rose hips, isipinashi, iparsley, idile, isorrel lapho ulungisa izitsha.
Izincomo zokuthi ungakubeka kanjani kahle ukudla ukuze kungasaphazwa amavithamini
- 1 Gcina ukudla endaweni epholile, emnyama.
- 2 Ungagcini imifino, izithelo, amaqabunga aluhlaza emanzini isikhathi eside.
- 3 Ungashiyi ilanga eliqondile noma ukukhanya kwe-fluorescent.
- 4 Akufanele usike futhi uhlube imifino nezithelo ngaphambi kwesikhathi (ngokwesibonelo, ukuhluba amazambane kusihlwa - wonke amavithamini alahleka ngobusuku obubodwa).
- Izitsha zenyama nenhlanzi zibhakwa kahle kakhulu emkhonweni wokubhaka noma kufoyili.
- 6 Ungawathululeli amanzi lapho okusanhlamvu kwakumanziswe kuwo, kodwa uwasebenzisele ukupheka izitsha ezishisayo (futhi iqukethe amavithamini amaningi).
- 7 Hlala ugcina ukhukhamba kanye nemifino ku-brine. Uma uzikhipha embizeni, ngaphambi kokuba uzisebenzise, akunakusetshenziswa ukuthi uzihlanze ngaphansi kwamanzi (mane ucindezele amaqabunga eklabishi kusuka kujusi).
- 8 Lapho uhlehlisa, ungacwilisi inyama emanzini ukuze unciphise isikhathi.
- 9 Beka imifino nenyama yokupheka emanzini abilayo kuphela.
- 10 Zama ukungazigcini izitsha isikhathi eside (kungcono ukuzidla khona manjalo), usike amasaladi ngaphambi nje kokuzisebenzisa (uma ulindele izivakashi, okungenani musa usawoti, upelepele futhi unganaki isaladi ngaphambi kokuba zifike .
Izindlela zabantu zokuntuleka kwamavithamini
Phakathi kwabantu, indlela ejwayelekile kakhulu yokulwa nokushoda kwamavithamini yizinkambi eziqinisiwe, ama-herbal teas kanye nokusetshenziswa kwezinhlanganisela ezinempilo zezithelo nemifino.
- Faka ama-prune ama-5, amakhiwane ama-3, ama-apula amabili aphakathi nendawo, ama-wedge ama-2 kalamula nama-apricot ama-2 ebhodweni lamanzi. Bilisa isethi yonke yezithelo ngokushisa okuphansi imizuzu engu-3-7. Yidla isidlo sasekuseni nalo mhluzi.
- Thatha ama-rose hips, ama-lingonberries, amaqabunga e-nettle (kufanele abe ngesilinganiso: 3 kuya ku-2 kuye ku-3). Hlanganisa. Phuza njengetiyi kathathu ngosuku.
- Itiye le-Viburnum linomphumela we-tonic nokubuyisela esimweni. Thatha amagremu angama-30 amajikijolo e-viburnum, uthele uhhafu wamalitha amanzi, uwafake emlilweni, ake ubile. Phikelela 2 amahora. Lesi siphuzo kufanele siphuzwe ekuseni kuthi kusihlwa, kube ngamamililitha ayi-100 umuntu ngamunye. Itiye likaRowan linezakhiwo ezifanayo.Ukusetshenziswa kwabantu abane-low blood pressure kuyaphikiswa.
- Ekwelapheni ukuntuleka kwamavithamini, ikhambi elibalulekile ngumhluzi we-coniferous. Ukuze uyilungiselele, udinga ukuthatha izinaliti ze-coniferous noma zikaphayini, uthathe izingcezu ezincane. Bangeze emanzini (kufanele kube namanzi aphindwe kabili). Beka ukushisa okuphansi, ngemuva kokubilisa, shiya imizuzu engama-2. Hlunga, uphuze usuku lonke.
- Thatha iqanda eli-1, uhlukanise iqanda ku-isikhuphasha, engeza ulamula omncane noma ujusi wewolintshi kanye no-15 amagremu oju uju. Kutholwe ukuthi kudliwe ekuseni esikhundleni sokudla kwasekuseni.
- Thatha izilinganiso ezilinganayo (1 kuye ku-1 kuye ku-1) ukolweni, ibhali, i-oatmeal. Gaya endaweni yokugaya ikhofi noma etafuleni odakeni, uthele amanzi ashisayo (kuthebhuleni elilodwa lenhlanganisela kufanele kube namamililitha angama-1 amanzi). Ake iphuze amahora amabili. Hlunga nge-cheesecloth. Phuza lapho ubuthakathaka, isiyezi, kanye noju.
- Thatha ulamula owodwa uwufake emanzini abilayo imizuzu embalwa ukuthamba. Yithole. Ungalihluzi ikhasi. I-Grate noma pheqa nge-grinder yenyama. Faka uwoyela omncane, amathisipuni ama-4 oju. Hlanganisa konke kahle kuze kube bushelelezi. Yidla netiye.
- Ngezingilazi ezi-5 zamanzi, thatha ingilazi eyodwa yama-oats. Faka uphethiloli, upheke kuze kube ujeli ketshezi. Hlunga. Faka inani elifanayo lobisi olubilisiwe kuketshezi oluvelayo (ungangeza nobisi oluhlaza). Faka ama-gram ayi-150 oju. Phuza i-decoction enjalo yamamililitha angama-65-100 kathathu ngosuku.
- Thatha i-oats bese wengeza amanzi aphindwe kathathu. Shiya ukufaka amahora angama-24 ekamelweni lokushisa. Ukucindezela. Gcina ukumnika okuvelayo endaweni ebandayo (mhlawumbe esiqandisini). Fudumala ngaphambi kokuthatha, phuza ama-milliliters angama-50 ngasikhathi semizuzu engama-20 ngaphambi kokudla. Inombolo yokwamukelwa ingu-3-4.
Ukudla okuyingozi nokulimazayo kokushoda ngamavithamini
Ukudla okuyingozi kakhulu "okungaphili" uma kwenzeka i-avitaminosis, enganikeli ngamavithamini nama-microelements awusizo kuphela, kepha futhi ivimbela ukwenziwa kwabo ngokudla okujwayelekile okunempilo.
Imikhiqizo enjalo ihlanganisa:
- iziphuzo ezidakayo;
- ama-chips, ama-crackers;
- ukudla okusheshayo;
- isoseji, hhayi amasoseji enziwe;
- ukudla okusemathinini;
- imayonnaise nokudla okulula kwesitolo okuhlukahlukene;
- imikhiqizo enekhodi "E";
- imajarini, izinsalela, imikhiqizo yobisi kanye nenyama yezitho zomzimba, nokunye ukudla okuqukethe amafutha e-trans.
Qaphela!
Abaphathi abanacala nganoma yimuphi umzamo wokusebenzisa imininingwane oyinikiwe, futhi akuqinisekisi ukuthi ngeke ikulimaze wena uqobo. Izinto zokwakha azinakusetshenziselwa ukunquma ukwelashwa nokwenza ukuxilongwa. Njalo thintana nodokotela wakho onguchwepheshe!