Unobani ubuninzi bevithamini?
Kulo lonke ubomi bethu, isidingo somzimba samavithamini sibuthathaka. Yaye akumangalisi. Abantwana bahlala befuna iivithamini ezininzi ngeekhigram, kuba zikhula rhoqo kwaye zikhula. Kodwa ngenxa yokuba ubunzima babantwana bincinci, amanani amancinci. Xa umntwana efikelela kwiminyaka eyi-10-11 ubudala, kufuneka athathele i-vitamine njengabazali bakhe.
Abasetyhini badinga iivithamini ezincinci kunamadoda. Oku kubangelwa kukuba thina maantombazana sinzima kakhulu, kwaye ukukhula kwethu kuncinci. Ukuphela kwithuba lokukhulelwa kunye nokuhlaselwa. Ngeli xesha, umzimba wethu udinga malunga ne-10-30% yamavithamini ngaphezulu ukwenzela ukuba kwenzeke, kwaye umntwana ozayo.
Xa uneminyaka eli-10 ukuya ku-20%, isidingo samavithamini siyancipha, njengoko umetabolism emzimbeni wethu unciphisa. Kodwa zibi kakhulu. Ngoko ke, oogqirha abaninzi abawunciphisi umlinganiselo wabantu abangaphezu kweminyaka engama-50 ubudala. Kwaye i-vitamine yamanye amavithamini aphakanyisiwe. Ngokomzekelo, i-vitamin K. Emva kweminyaka engama-50 yinto engalungelekiyo ngokuhlanganiswa. Khumbula ukuba le vithamini ibangela uxanduva lwegazi.
Masiqwalasele ngakumbi ukuba yeyiphi iivithamini, ngaluphi ixesha esiyimfuneko kakhulu.
Ngaphantsi kweminyaka engama-35 ubudala
Ukuba uwela kwicandelo labantu abangenakuneminyaka engama-35 ubudala, ingqalelo ekhethekileyo kufuneka ihlawulwe kula mavithamini alandelayo:
- I-Vitamin E (i-tocopherol). Le vithamini ibalulekile kubasetyhini kunye namadoda. Ikhuthaza umveliso oqhelekileyo we-spermatozoa kumadoda. Nangona kunjalo, kubafazi, kuyimfuneko yokukhulelwa kunye nokuthwala umntwana ngexesha lokukhulelwa. Ukongezelela, i-vitamin E i-antioxidant enamandla. Ucwaningo luye lwabonisa ukuba ukuba yonke imihla ukufumana le vitamin kwiimveliso ezifanelekileyo, unokunciphisa umngcipheko wesifo senhliziyo nge-25-30% kwaye uphucule ukusebenza kwengqondo ngama-36%. Kwakhona, le vithamini inciphisa umngcipheko womhlaza. I-Vitamin E iqulethwe kwiifati zemvelaphi yemifuno. Ngokomzekelo, kwioli yeoli, i-soy, isardard, i-peanut, umnquma. Ukongezelela, inokufumaneka kwiintlobo, imifuno eluhlaza kunye nembewu yelanga.
- I-Vitamin B9 (Ilanga, folacin, folic acid). Le vithamini ibaluleke kakhulu kwinkqubo yesantya nokuphuhliswa kwengqondo yengane. Ukuba umfazi okhulelweyo okanye oqhawulayo akayi kufumana okwaneleyo, usana luya kuba neengxaki kwinkqubo yeentlanzi. Kubantu abadala, le vithamini ibaluleke kakhulu. I-Folacin iyimfuneko ekusebenzeni ngokuqhelekileyo kwenkqubo yokutya, i-nervous and hematopoietic. Fumana le vithamini inokuthi ibe ngamaqabunga ezityalo eziluhlaza. Amanxuwa angama-500 yiphina isaladi inomgangatho wemihla ngemihla ye-B9. Kufunyenwe kwakhona kwi-broccoli, i-asparagus, isipinashi, iintlobo ze-brussels, iimveliso zenyama (ngokukodwa ivovyazhye okanye isibindi sesibisi), i-cottage cheese, i-legumes, imvubelo kunye nembewu yonke.
- I-Vitamin B6 iyonke iivithamini ezintathu, zihlangene ngegama elinye. Zidlala indima enkulu kwi-metabolism yamafutha, i-carbohydrates kunye nama-proteins. I-80 mg kuphela ye-vitamin B6 ngosuku inganciphisa umngcipheko we-myocardial infarction nge-32%. Ukuze ufumane inzuzo enkulu kule vivam, kufuneka unxiliswe nge-folic acid. Uninzi lwawo onke amavithamini B6 lufumaneka kwiiyolimo ezingagqitywanga, i-by-products kunye nesibindi. I-B6 efanelekileyo ixhamla inyama, ingakumbi kwintsholongwane yenkukhu. Ukusuka kwizityalo kunye nemigqomo, igugu kakhulu, nangona kule mveliso iqulethe kakhulu. Xa uphathwe ngukushisa, iyawa. Ngoko ke, kungcono ukutya imifuno eluhlaza kunye neziqhamo, umzekelo ibhanana. 100 g yeebhanana iqulethe i-400 μg ye-B6.
35-45 ubudala
Kule minyaka, imicu yokuqala enzulu kunye neengxaki zempilo ziqala ukuvela. Ngoko ke, ukongeza kwii-vithamini ezingentla, kubalulekile ukuthatha ngaphezulu nangaphezulu:
- I-Vitamin A (i-retinol kunye ne-beta-carotene) ibaluleke kakhulu kwimiboniso emihle, ukwahlukana kweeseli eziqhelekileyo kunye neenwele, isikhumba kunye nezipikili. Ukusetyenziswa rhoqo kwesi sivithamini kubangela ukunciphisa umngcipheko wesifo senhliziyo, kwaye kwandisa imisebenzi yamaseli omzimba. Fumana le vithamini inokwenzeka kuphela kwimveliso yesimo semfuyo: i-by-products, i-yolk, ibhotela. Ukugqithiswa kwe-vitamin kunobungozi kwimpilo - umsebenzi weenkqubo zeentlanzi kunye nokugaya ukutya kunokuphazamiseka. Ngoko ke, musa ukuthatha iqondo eliphezulu le-vitamin A. Beta-carotene, ngokungafani ne-retinol, ikhuselekile ngokupheleleyo. Iqule imifuno ye-orange kunye neyomvu, kunye nemifuno. Ukuba i-beta-carotene ifakwe kakuhle, kufuneka idliwe ngamafutha: ioli yelanga, ukhilimu omuncu njalonjalo.
- I-Vitamin C (ascorbic acid). Umdala esiba ngumdala, sisidinga kakhulu le vithamini. I-Ascorbic acid iyakwazi ukwandisa izinga le "cholesterol" egazini nge-13%, kwaye "kubi" kwi-17%. Abantu abaswele rhoqo kwi-vitamin C bonyusa umngcipheko wesifo. Kodwa ukuba uyisebenzisa rhoqo rhoqo, kuya kuphucula umkhiqizo wee-collagen fibers (ngenxa yoko, ukunciphisa ukwakha imibimbi). I-Vitamin C kulula ukuyifumana. Itholakala kwiklabishi eluhlaza, ipompi ebomvu, imifino, i-citrus.
- I-Vitamin B12 (i-cobalamin) - ikhulisa umphumo we-vitamin C kwaye inceda ukwandisa ukusebenza kakuhle. Kwaye konke ukubonga ukuba ubandakanyeka ekusebenziseni iiprotheni, amafutha, i-carbohydrate kunye negazi. Abo bangenayo i-vtitamine B12 banememori efanelekileyo kunye nengqalelo. Le vivamini kuphela kwimveliso yesilwanyana: intlanzi, inyama, ingulube kunye nesibindi seenkomo. Ukuba unamathela kwimifuno, kufuneka udibanise nale vithamini ukuze ugweme iingxaki zempilo.
Umdala kunama-45
- I-Vitamin D - iyadingeka ukuze kufakwe i-calcium, enceda ukuqinisa amathambo. Kwakhona, ukutyiwa rhoqo kwe-vitamin D kunciphisa umngcipheko wesifo somhlaza kunye nesifo sengqondo. Le vithamini ikhiqizwa ngokukhanya kwelanga. Ngoko ke kuyimfuneko ukuba ube ilanga yonke imihla. Kwiimveliso zitholakala kuphela kwi-yolk kunye neoli yeentlanzi.
- I-Vitamin K ibalulekile kwi-blood coagulation evamile yamathambo namazinyo. Ihlanganiswa emathunjini, kodwa iya kuba nzima nakuminyaka. Ngoko ke, ukubonelela ngezinga le-vitamin K, kufuneka udle isipinashi, isibindi kunye nesondlo.
- I-Vitamin B3 (nicotinamide, niacin, PP) yinto yamandla. Ngenxa yokusilela kwayo, ubuthathaka obusondeza bukhula. Unokuthatha le vithamini kwiintlanzi, iimveliso zobisi, inyama, isonka kunye nesinkwa.
Ziziphi iivithamini ezingcono: kwimveliso yemvelo okanye i-pharmacy? Ososayensi baqhubeka bephikisana. Emva kwakho konke, kweemveliso, ukutya kwamavithamini kuninzi kunzima ukufumana ngaphandle kwekhemisi. Kodwa kule meko, ezinye iintlobo zamavithamini zingaba nempembelelo echasene nokufakwa kwexesha elide. Kwakhona kwimeko yee-pharmacy iivithamini zenzeke ngokugqithiseleyo, okuphelisa ukusetyenziswa kwemveliso yemvelo.