Izinto zobomi
IiVithamini ziyi-organic compounds ezitholakala ekudleni. Uninzi lwawo umzimba wethu awukwazi ukuvelisa ngokuzimela. Phantse ikhulu leminyaka edlulileyo, izazinzulu zifumanisa ukuba zibaluleke kangakanani kwimpilo. (Akumangalisi ukuba eli lizwi livela kwi-Latin vita - "ubomi"). Kwaye kwabonakaliswa ukuba isiqhelo sonke sezifo asibangelwa yiintsholongwane kunye neebhaktheriya, kodwa ngenxa yokungabikho kwamavithamini. Kodwa kwangexesha elide kwakukholelwa ukuba ezi ngxaki zingagwenywa ngenxa yokutya okulinganiselayo kuphela. Inguqulelo yenguqu yenziwa emva kweminyaka yama-1960 ngu-chemistry waseMelika uLinus Pauling, ngokuphindaphindiweyo kwe-Nobel (ngo-1954 - ukufunda uhlobo lokubambisana kweekhemikhali nokuqulunqa isakhiwo seeprotheni, kwaye ngo-1962 ukulwa nezixhobo zamachiza). u-Albert Einstein. Wenyuka ngcamango yokuba amanani amakhulu amavithamini yintlupheko yezifo.
Ngokomzekelo , wakhuthaza ukudla kwimihla ngemihla ukuya kwi-10 g (!) I-Ascorbic acid iivithamini kunye ne-pastilles - izitshixo zempilo ekukhuseleni iibanda. Enyanisweni, lo mntu ufunde wathatha "inkunkuma yobomi" oogqirha waza wangenisa izigidi zezindlu. Ukususela ngelo xesha, ihlabathi liye laxhamla ngokuxutywa nge-vitamin supplementary.
Kwiminyaka embalwa emva kamva, inkolelo yemiphumo emihle ye vithamini C kwiindawo ezibandayo yayingcoliswa ngumlawuli weLinus Pauling Institute (iOregon, eU.SA) Iibhoirs Fry, ngoku kuthiwa iyingcali zezona zikhokela kwi-ascorbic. Wafunda ulwazi lophando, olubandakanya amawaka amavolontiya, kwaye wagqiba ekubeni i-vitamin C yanciphisa kuphela iimpawu kwaye iyancipha ngo-20% ubude besi sifo, kodwa ayikuthinteli.
Ngendlela efanayo "i-dose ephilileyo yomsindo" iqulethwe, umzekelo, kwiimonyo zomibini. Thina kwiimpawu zokuqala zokubanda kubanda kwi-pharmacy ukwenzela ukuba i-acidi ehlanganisiweyo idibeneyo.
Amachiza okanye ubuthi?
Kodwa kwezinye iimeko kwakungenakwenzeka ukubala kwezinye iimeko. Umzekelo, uMphathiswa wezeMpilo waseBrithani uvume ukuba awukwazi ukufumana ubuncinane obuninzi be-vitamin A. I-Studies ibonisa ukuba abantu abanokutya okucebileyo kwi-beta-carotene (itholakala kwiinqwelo kunye nazo zonke iziqhamo zase-orange kunye nemifuno) akunakwenzeka ukuba nomdlavuza wamaphaphu. Umzimba uyayifaka kwi-vitamin A, i-antioxidant enamandla kunazo zonke ezibandakanyekayo ekulwa ne-radicals yamahhala. Kubonakala ngathi iyeza elichasene nomhlaza liyafumaneka! Kodwa ke eUnited States yaqhuba iimvavanyo, ezibandakanya abantu abayi-15 abantu. Kwiminyaka esibhozo, abantu bemihla ngemihla bafumana ipilisi ye-beta-carotene. Uvavanyo lugqitywa ngenxa yokuba isiphumo sakhe satshitshiswa: phakathi kwabokutshaya, iziganeko zomhlaza wamaphaphu zanda ngo-28%. Oososayensi kude kube sekupheleni kwaye abazange baqonde ukuba kutheni i-beta-carotene ephuma kukutya iluncedo, kodwa kwimo egciniweyo yingozi.
Akukho mpikiswano ongaphantsi kolunye uhlobo lwevithamini kunye namadlelo - iitshixo zempilo, i-vitamin A - retinol. I-alamu yafunyanwa ngabaphandi baseSweden. Inyaniso kukuba leli lizwe liqala kuqala kwihlabathi ngenxa yeziganeko ze-osteoporosis. Ngokuqhelekileyo baninzi bahlushwa ngabasetyhini abangaphezu kweminyaka engama-50. Esi sifo sanciphisa amathambo, sandisa ingozi yokuphuka. Kwavela ukuba ukutya kweSweden kukusola. Ngakolunye uhlangothi, kubonakala ngathi ucebile nge calcium, emele ikhusele amathambo. Kodwa kwenye - ininzi i-vitamin A (iyancwiswa ngobisi obuncinci, amaSweden adonsa intlanzi enamafutha, i-hudi ye-fover oil, njl).
Kwaye kwathathwa ukuba ukuthatha i-retinol (1.5 mg ngosuku) ixesha elide kwandisa umngcipheko wokuphuka kwentamo yentambo kabini. Ezi zifundo zagqitywa emva kweengcali zaseMelika.
Umthamo wemihla ngemihla we-vitamin A yi-800-1000 microgram (2667 - 3333 ME), i-beta-carotene-7 mg. Ukugqithisa kunobunzima beentloko, ukhathala okwenyukayo, ukulahleka kwesisindo, isibindi sesifo somhlaza. Ukunyamekela okukodwa kufuneka kusetshenziswe kwabasetyhini abakhulelweyo, njengokutya ngokugqithiseleyo kwe-vitamin A kunokubangela ukuphazamiseka okukhulu ekuphuhlisweni kweentetho, umbono, i-genitourinary, i-cardiovascular systems kunye ne-nervous systems kwi-fetus. Ukunyamekela kufuneka kuthathwe ngokusetyenziswa ngokweqile kwe-beta-carotene. Ukuba, umzekelo, ukusela iiglasi ezi-2 ukuya kwezi-3 zerrotti ngosuku ngeentsuku ezimbalwa, ulusu luyakwazi ukufumana i-tint yellow. Amanani aphakanyisiweyo aloo vithamini angakhuphaza i-myocardial infarction ngokuphindaphindiweyo kubantu abaye bafumana, ukuphuhliswa komhlaza wamaphaphu, ngakumbi kubashushu.
Olunye uvithamini oluthile luyi-E. Lona lukhuselo olunamandla.
Ukuba kukho isidingo sokusebenzisa i-dose ye-vitamin E engaphezu kwezinto eziphilayo, kucetyiswa ukuba ukungenisa kuthathe ixesha elifutshane, kwaye akudluli kwi-100 mg ngosuku. Ngaloo nto kuyimfuneko ukuqwalasela, ukuba i-vitamin E eninzi ngokwaneleyo iqulethwe kwimifuno yemifuno, okusanhlamvu kunye neenkcubeko ezilumkileyo, imifuno, izantyambo.
Indawo eyahlukileyo ithathwa yi-vitamin D3. Ukungafaneleki kwezi zinto kukukhokelela ekuphuhlisweni kweengxowa kubantwana, nakwabantu abadala - ukuya kwi-osteoporosis. Iingcamango ziye zabonisa ukuba ezininzi iivithamini kunye neentsika zitshixo kwimpilo kwaye i-vitamin D ikhusela i-metastasis yeesisu, i-halves ukukhula kwamaseli e-leukemia, ivimbela ukuphuhliswa kwesifo sikashukela, i-arthritis, izifo ze-cardiovascular, njl. Kubalulekile ukuba abemi base-Ukraine babe njengomoya.
Sinokubanceda njani? Le nkunkuma ihlanganiswa kwesikhumba phantsi kwempembelelo yomswakama we-ultraviolet, kodwa, ngelanga, ayikho inani elaneleyo. I-Vitamin D3 ingafumaneka kwakhona kunye nokutya okuthile, umzekelo, i-cod isibindi, ioli yeentlanzi, ubisi, amaqanda. Nangona kunjalo, kwanezihlandlo ezilishumi ngaphantsi komgangatho ofunekayo. I-World Health Organisation icebisa umthamo wemihla ngemihla ye-200 ukuya ku-500 ME. Le mali ingafumaneka kuphela kwii-vitamin ezongeziweyo.
Ukuqwalasela ukutya
Namhlanje kwii-pharmacy uluhlu olukhulu lweziyobisi eziqulethwe kwelinye ithebhulethi phantse onke amavithamini kunye neemaminerali. Kuyinto elula kakhulu: ukugwinya i pilisi kwaye ungacingi malunga nokutya okunempilo nokulinganisela. Kodwa, kuvela, "i-cocktail" enjalo ayiqinisekisi ukuba umzimba wakho usenayo yonke into eyimfuneko kuyo. Inyaniso kukuba enye inxalenye yinkathazo inokuchaphazela ukusebenza komnye. Ngokomzekelo, i-vitamin D3 inceda ukulawula i-calcium absorption, kodwa ngokulingana okuchanekileyo kwezi zinto ekulungiseleleni, i-vitamin C ayihambelani kakuhle nevithamini zeQela B, kwaye i-beta-carotene inciphisa izinga le-vitamin E. Oku kungakhange kubhekisele ukuba ezinye zezi zinto ziqulathe i-fat-soluble, ngelixa ezinye zincibilika ngamanzi. Nangona kunjalo, le ndlela ekudalweni kwe-vitamin-mineral complexes ayisoloko isetyenziswa ngabavelisi bamayeza.
Yintoni endiyenzayo? Emva koko, ngaphandle kwamavithamini ayikwazi. Musa ukuxilonga ngokungenangqondo kwiziyobisi zokwenziwa. Ngokomzekelo, i-vitamin C ineesisom ezintandathu (ezi ziimveliso zamakhemikhali ezifanayo kunye nobunzima bomzimba, kodwa zihluke kwisakhiwo kunye neepropati). Ukulungelelanisa indlela efanayo yokufakelwa okwangoku-ascorbic acid kuphela. Kodwa eyona nto iluncedo-i-ascorbic acid (inefuthe le-antitumor, iqulethwe ngobuninzi beklabishi), de ibe iyavela. Ngako oko, kungcono ukufumana zonke izinto ezincedo ngokutya. Ukongezelela, ukutya kunokuqulethe izinto ezininzi ezincedisayo, umzekelo, i-flavonoids, leyo, ngakwinye icala, inceda isenzo sezinto ezisisiseko, kwaye ngakwesinye, siphume umphumo ongathandekiyo.
Ukubonelela ngomzimba ngesantya sawo onke amavithamini, okwaneleyo ukutya amagremu angama-400 emifuno ngosuku. Kwaye oku kubakho nangona kunjalo ukuba entwasahlobo umxholo wabo kwimveliso uncipha. Kwaye, ukuba kunyanzelekile, amanani angaphezulu angatholakala, umzekelo, ukusuka kwii-berries, utshani, njl njl. Ukucoca kakhulu okanye umhluzi we-dogrose, i-hawthorn, i-gooseberries, enezityebi kwi-vitamin C.
I-Vitamin E icebile kwimifuno engafumanekanga yemifuno. Ukuze ufumane i-vithamini A, faka ibhotela kwisaladi ye-kroti okanye i-carrot esitsha.
(Kunconywa ukuba ungasebenzisi ngaphezulu kweyodwa kwiintsuku ezimbini okanye ezintathu, ukuba ungekho emzimbeni omkhulu). Kodwa uKostinskaya uncoma ukunyanga kunye nemveliso ngokucetyiswa ngamavithamini ngokulumkisa. Khumbula ubuncinane ibali kunye nobisi lwesiSwidi kunye ne-retinol.
Kwiminyaka emininzi edlulileyo, emva kophando oluqhutywe yi-Ukrainian Institute of Research of Nutrition, siye sanqaba ngokupheleleyo ukunika izithako ezongezelelweyo zevithamini kubadlali. Namhlanje, ugxi niniso lokutya. Kwaye eMoscow, umzekelo, kwiziko lase-Olimpiki asisenzi ukutya okhethekileyo kubadlali babo. Kukho ukutya okuhlelwe ngokubhekiselele kwinkqubo ye-buffet - kukholelwa ukuba ngemveliso yendalo umntu uya kufumana iqondo lezitivithamini. Ngaphezu koko, kwathiwa ukuba umzimba usetyenziswa ekusebenziseni izinto zokwenza izinto, awubonakali "ngobubele".
Oku kukuphazamiseka. Ngenxa yoko, i-vitamin supplement is recommended kuphela kwiimeko ezizodwa, xa, umzekelo, umntu ugula. Kodwa uphilile - kungcono ukunyamekela ukutya okunokulinganisela.
Kwezinye iimeko, usenokwandisa ukutya rhoqo kwamavithamini. Ngokomzekelo, oogqirha bancomela ukuba oomama bexesha elizayo bathathe i-folic acid iiveki ezili-12 ngaphambi nangemva kokukhulelwa ukukhusela ukukhubazeka kwabantwana. Le nkunkuma, ngendlela, ininzi kakhulu kumagqabi endlu, i-nati, imbewu. Ngoko ke, abafazi abakhulelweyo bayacetyiswa ukuba badle umvuzo omningi ngeentlanzi, inyama okanye inkukhu ekubhekiseni ngcono iiprotheyini eziyimfuneko ekukhuleni komntwana.
Njalo, ukufumana ingozi, ukujonga kuqala, ipilisi, cinga: luhlobo luni lwe-akhawunti ngalolo suku? Ukufunda ngokucophelela imiyalelo, nokuba bhetele - cela ngaphambi kokuya kudokotela.