Ngethuba lokusasa kwentwasahlobo, sesaba ngesinye isibetho-avitaminosis. Ngaba sazi ukuba yintoni ngempela? UVladimir Spirichev, intloko yebhubhoratri yamavithamini kunye neemaminerali, iSikhungo seZondlo, i-RAMS, yaxotha yonke into engabaza ngayo. Wasitshela yonke into malunga namavithamini kunye namavithamini emzimbeni womntu.
Yintoni i-vitamin yokusilela kwinqanaba lezesayensi?
Enyanisweni, i-avitaminosis yinto ephawulekayo kodwa engavamile. Ngokuqhelekileyo kudidekile kunye ne-hypovitaminosis, oku kungenakwaneleyo, okanye kunokuba kunelungiselelo elingafanelekanga lomzimba ngamavithamini. Uninzi lwabahlali bee-megacities bajongene ne-hypovitaminosis, kwaye nangaliphi na ixesha lonyaka. Oku kuhambelana noxinzelelo, kunye nendlela yokuphila, kunye neyona nto ibaluleke kakhulu, kunye nokutya okungafanelekanga "ngokukhawuleza": iimveliso ezigqityiweyo, iindawo zokulondoloza, apho zifumana iivithamini? Ngokuyinhloko malunga nevithamini C, iivithamini zeqela B (B1, B2, B6, i-folic acid), kunye nokuntuleka kwe-iodine, i-calcium kunye neyinyithi.
Kwakutheni ukuze ookhokho bethu bangabandezeleka ngenxa yokungabikho kwamavithamini, kwaye ngoku oku kuyisifo sekhulu?
Ingxaki kukuba iivithamini emzimbeni wethu azivelwanga kwaye azihlali zigcinwe. Ngoko ke, ukuba uzuze, kufuneka udle kakhulu kwaye uhluke. Umkhosi wemihla ngemihla yomkhosi wamaRashiya wawubandakanya i-1 kg ye-300 g yesonka kunye neepilisi yenyama kwindleko yamandla eyi-5-6 yeekorikhi ngosuku. Kwaye namhlanje, abantu abachithekanga ngaphezu kwama-2-2.5 amawaka eekorikhi ngosuku kwaye badla isiqingatha kangangeenkulungwane ezimbini ezedlulileyo, nangona ukuba kwimveliso eveliswa kumgangatho woshishino, inani lamavithamini lihlala liphindaphindiweyo ngaphantsi kunelo iimveliso ezifanayo kwiminyaka eyikhulu edlulileyo. Ngoko kuvela ukuba iivithamini ziyasweleka kakhulu.
Kuphi ukufuna usindiso?
Kakade, kufuneka uzame ukutya ngendlela efanelekileyo. Ekudleni kufuneka kube ngamaphrotheni, amafutha kunye nama-carbohydrate. Kwaye kunye neendlela ezahlukeneyo: imifuno, iziqhamo, imifino, i-sauerkraut efanayo. Sincoma ukubandakanya kwimveliso yokutya (isonka, ubisi, iziphuzo), ukongezwa ngeevithamini. Kwakhona kubaluleke kakhulu ukuba uhambe ngokubanzi kunokwenzeka, ungene kwimidlalo okanye uhambe nje ngaphezulu. Oku kusebenze i-metabolism.
Indlela yokukhetha i-vitham complex?
Bekani ingqalelo nje kuphela kwimixholo yamavithamini, kodwa nilandele izinto (i-magnesium, isinyithi, i-potassium, i-zinc, ithusi, i-manganese-nayo ithatha inxaxheba kwimpilo yomzimba). Kubalulekile ukuba izilungiselelo ziqulethe zonke iivithamini eziyimfuneko kwimihla ngemihla. Njengomthetho, "amandla" amavithamini kuboniswa mg. I-RNP (isincomo sokusetyenziswa komsebenzi) okanye i-RDA ngamanye amaxesha kuboniswe kubazali. Kuyinto enqwenelekayo ukuba eli nani liphantse kwi-100%. Ukuba umenzi ufihla loo nkcazelo, kufuneka isilwanyana kufuneka siphathwe ngokulumkisa. Ungathengi iivithamini kunye neziqulatho zetafile zonke. Kwilizwe lethu, umzekelo, kukho ukungabikho kwamaminerali: i-magnesium, i-zinc, i-calcium, isinyithi. Izixhobo ezisele ziqondwa kakuhle. Kukho ingxaki yokunqongophala kwe-vitamin C, i-vitamine yeqela le-B kunye ne-carotenoids. Kwanele ukuba nalezi zixhobo. Ingxaki enokuthi ingakufanelanga wena, ngoko ke, ukuba ufumana isicathulo sengqondo okanye impilo embi xa uthatha iivithamini, kufuneka utshintshe iyeza. Sincoma ukusela amavithamini okungenani kabini ngonyaka.
Ngaba ndifuna ukuthatha amavithamini ngokuchanekileyo njengoko kuchazwe ngugqirha?
Oku kuyimfuneko kuphela xa kuziwa ekusebenziseni i-monovitamins ngenjongo yokwelapha. Kwizilingo, ngokuqhelekileyo zidlulele isidingo somzimba samakhulu kunye namawaka ngamaxesha. Ukongezelela, ngokuphindaphindiweyo ukwenzela unyango, iivithamini kufuneka zithathwe yi-injection okanye i-injection injection. Kwaye ukwenzela ukulungiselela ukungabikho kwamavithamini kwisidlo sakho esiqhelekileyo, kuquka ukutya okutyunjiweyo nge-vitamin okanye ukuthatha isongezelelo rhoqo, utyunjwa ngokugqithisileyo ugqirha akudingeki. Kodwa kuninzi ukuhamba kakhulu, eqinisweni, akufanelekanga. Ungasebenzisi kakubi iivithamini kunye namavithamini emzimbeni womntu.
Indlela yokuphepha ukugqithisa xa uthatha amavithamini?
Ukuba ubunzima abuyi kubangelekanga okanye impilo embi, kwaye isilinganisi samavithamini kuso sisidingo sempilo yomntu, ngoko unokukuthatha rhoqo, nangenxa yobomi bakho bonke. Akunakugqithiswa kwezinto apha. Ingozi iza kuvela kuphela ngokuthatha ixesha elide lamavithamini kwizilwanyana ezinkulu. Oku akuvumelekanga kumalungiselelo, izongezo okanye iimveliso eziqingqiweyo ezijoliswe kwiinjongo zokukhusela. Ngoko i-complextivitamin complex complexity, ezithathwe ngokwemiyalelo, ayiyi kuzisa ingozi.
Awunawo amavithamini anele ukuba:
• Uvusa kakhulu ekuseni, uzive ukuba awunalo ukulala ngokwaneleyo nokuphumla;
• Uhlala uziva uzelekile kunye nehargic emini, khawuleza udiniwe;
• Awukwazi ukugxininisa, uyakhohlwa yonke into, ingqalelo iyaphazamiseka;
• Uvame ukucaphukisa ngaphandle kwesizathu, ukuwa ekudakaleni okungalindelekanga;
• Uyabona ukuba imeko yeenwele kunye ne-scalp iye yanda;
• Udla ngokubanda.
Yintoni ebangela ukungabikho kwamavithamini.
Ukungabikho kwamavithamini kusichaphazela kakhulu imvakalelo, ukubonakala kunye kwaye kunokubandakanya iingxaki ezithile:
• Isikhumba somile kwaye siqhekeke - unako ukungabikho kwamavithamini C, B6, A kunye ne-biotin.
• Kukhona iziqholo esikhumbeni - unesiphene se-B6, PP kunye no-A.
• Isisulu sokusambisa i-periodicals - unakho ukungabikho kwamavithamini B1, B6.
• Kukho iingxaki ngombono - awunayo i-A, B2, B6.
• Ukutya kuyancitshiswa kakhulu - ulahla iivithamini A, B1, B2, B6, B12, biotin
• Ukusalalisa - B6, PP.
• Uhlala ucaphukile kwaye ukhathazekile - unokunqongophala kwamavithamini C, B1, B6, B12, PP, biotin.
• iingxaki zesisu - ukungabikho kwe-B12, PP, FC, A.
• Iimeko ezinwele ezintle - iivithamini B6, biotin, A.
• Ukusulela rhoqo-ukungabi namavithamini C, A