Ukwandiswa kwamavithamini kuboniswe kulabo bantu abadliyo ukutya kwabo, abantwana nabaselula kwiminyaka yobutsha, izigulane kunye nabantu abanokuvuselela ixesha elide, abasetyhini abakhulelweyo nabamanceli. Kule meko, ukungabikho kwamavithamini kufanele kugcwaliswe izithako ezifanelekileyo zevithamini. Olu lwazi luphelisa lonke ulwazi lwethu. Bambalwa abantu bayazi ukuba ziphi iivithamini, kutheni zifunekayo, zeziphi iziphumo zazo. Kodwa oku akubalulekanga ukuba siyazi ngamnye wethu.
Ziziphi iivithamini?
IiVithamini ziimveliso zendalo ezingenakuzivelisa ngokwazo umzimba, ngoko kufuneka zithunyelwe ngokutya. Ayilo iqela elifanayo kunye neenkalo ezahlukeneyo zeekhemikhali. Ezinye ziyi-acids, ezifana ne-vitamin C, e-ascorbic acid kuphela okanye i-derivative yayo. Abanye bawosawoti, afana ne-vitamin B15, ityuwa ye-calcium ye-gluconic acid. I-Vitamin A ibhekisela kwiqela lotywala kunye nesisindo somlinganiselo ophezulu, esichengeni ukushisa kunye ne-oksijini.
Ezinye iivithamini ziyi-chemical compounds, kanti ezinye, ezifana ne-vitamin C, D okanye i-B ziquka iikhemikhali ezininzi. Iimvithamini Zendalo kunye neD ziyiqela elimalunga nama-16 e-chemicals efanayo. Eli qela libandakanya i-ergosterins (i-provitamin D 2), eyenzeka ngokukodwa kwizixube zezityalo, i-7-dehydrocholesterol (i-provitamin D 3) equlethwe entlanzi. Bobabini le proitamin kwisitho sezilwanyana baba ngamavithamini D 2 kunye no-D 3. Kufuneka kuqatshelwe ukuba zonke izithambile ze-B zinegama elilodwa kungekhona ngenxa yokuba zifana neekhemikhali, kodwa ngenxa yokuba zisebenza kunye. Izinto ezibandakanyiweyo kula mavithamini zinamagama abo ngeekhemikhali ezahlukeneyo. Ngokomzekelo, i-vitamin B 1 i-thiamine, esebenza emzimbeni, njenge-thiamine pyrophosphate. I-Vitamin B 2 ibizwa ngokuba yi-riboflavin, i-vitamin B 6 yi-pyridoxine, esebenza emzimbeni ngendlela ye-pyridoxal phosphate. I-Vitamin B 12 ichazwa njenge-cobalamin okanye i-cyanocobalamin, ebonisa ukuba enye yezinto zayo i-cobalt.
Isenzo sevithamini
Isiqhelo esivamile sisisindo esiphantsi sama-vithamini-indima yabo emzimbeni womntu kukulungiselela zonke iinkqubo eziphambili. Nangona sibafuna ngexabiso elincinci, kodwa kunjalo badlala indima ebalulekileyo ekudakaleni kwemetabolism. Ngoko ke, ubunzima kunye nokulungelelaniswa okufutshane kweendlela zamakhemikhali emzimbeni akunakuncitshiswa.
I-Metabolism yinkqubo yokuguqula ukutya okuqukethe i-carbohydrate, iiprotheni, amafutha, amanzi, iityu neevithamini. Ukutya kutyhoboza kwaye emva koko kuguzwa ngexesha lokutshintshwa kwezinto, kwaye uguqulwa ube yiibhloko zokwakha ukwenza iamolekyu ezintsha okanye zisetyenziswe njengomthombo wamandla. IiVithamini azikho imithombo yamandla okanye izinto zokwakha kwiiseli. Kodwa ziyimfuneko ukuba inkqubo ye-metabolism iqhubeke ngokuqhelekileyo. Bamele bahlale kwindima ye "detonator", eqhuba injini yomshini ochanekileyo, owona mzimba. Iimvithamini ezenza ukuba ukuhamba kwezinto ezinokwenziwa kwezinto ezinokwenziwa kwezinto eziphilayo zenzeke. Isenzo sawo sifana nesenzo samanzi, esiya kuthi, ngenxa yesakhiwo sawo esicacileyo kunye esincinane, singangena kuwo onke amalungu kunye nezicubu. Ngaphandle kwamanzi, ubomi akunakwenzeka. Ngaphandle kwamavithamini, njengoko kuvela kwakhona.
Kutheni ku funeka?
Umzimba ufana nesityalo esikhulu, apho amandla kunye nezinto zokwakha (umzekelo, iiprotheyini) ziveliswa. IiVithamini zikhona kuzo zonke izinto eziphilayo kwaye zibalulekile ekusebenzeni iimpawu zamakhemikhali ezibalulekileyo zobomi. Benza njengama-catalysts, i.e. ukukhawuleza ukuphendula kweekhemikhali ngaphandle kokuthatha inxaxheba ngqo. Ngokomzekelo, lawula ukuhanjiswa kokutya kwizinto ezilula, ezi-soluble (i-enzyme yokugaya), okanye ukuqinisekisa ukuguqulwa okunye kwezi zinto ezilula kumandla. Indima yamavithamini ifana nomsebenzi wabaphathi abangasebenzi, kodwa ukuba khona kwabo kuthetha ukuba abasebenzi basebenza ngokukhawuleza nangakumbi.
IiVithamini zibancedisi abakhutheleyo kakhulu emzimbeni womntu. Benza njengento ebizwa ngokuthi "i-enzyme ehlangeneyo," oko kukuthi, benza i-enzymes. I-vitamin ekwenzeni i-coenzyme "isifundo" encinci, kodwa sinamandla kakhulu, ngoko ke, ngenxa yento esenza ngayo, zonke iinkqubo zomzimba zihamba ngokukhawuleza nangakumbi. Ngokomzekelo, isitashi sitshiswa lula ngenxa yeezyme ezikhethekileyo kunye ne-maltose. Xa le nqubo ivela ngaphandle kweenzyme, umntu unokujamelana nobunzima obuninzi. Ngaloo ndlela, indima yama-enzyme kunye namavithamini kwendima ye-coenzymes ibaluleke kakhulu. Ngaphezu koko, ayenzanga nje ukukhawulezisa iinkqubo, kodwa "zigqibo" malunga nohlobo lokuqala kokusebenza kwamakhemikhali athile.
Ama-enzymes kunye nabancedisi babo, iivithamini zidlala indima ebalulekileyo kwizigidi zeempendulo kumzimba. Kubulela kubo ukuba inkqubo eyinkimbinkimbi yokucubungula ukutya iqala, kwaye yenzeke ngokukhawuleza ukuba izinto zibe lula ukunyulwa ngumzimba emva koko. Nangona ngexesha lokutshiza okanye ukugaya zibe ziincinci ezincinci, i-enzymes ebizwa ngokuthi i-amylases isebenza emgodini womlomo, oguqula i-carbohydrate kwiswekile kwaye iphule iphrotheni ibe yi-amino acid.
Kukho imisebenzi eyahlukahlukeneyo eyabancedayo, umzekelo, ezinye iivithamini zenza indima ye-coenzymes. I-Vitamin B 1 kunye ne-B 2 isebenze kunye ne-enzymes ehambelanayo, ukulawula amandla okuchithwa kwama-carbohydrates kunye namaprotheni. Ukongeza, kunye ne-vitamin B 1, i-acetylcholine, isisombululo esilawula imemori, siphinde sikhululwe kwiiseli zamathambo. Akumangalisi ukuba ukungabikho kwale vithamini kukhokelela ekulahlekelweni kwememori kunye nokugxininiswa kwengqalelo. I-Vitamin B 6 isekela ngokupheleleyo inkqubo yokuvelisa nayiphina imveliso yamaprotheni, kuquka i-hormone. Ngenxa yoko, ukulahleka kwexesha elide le vivamini yimbangela yokuhamba kwimihla (ehambelana ne-hormone deficiency). Le vithamini inenxaxheba ekwakheni i-hemoglobin (ephethe i-oksijeni kwiimfucu njengenxalenye yamaseli obomvu), ngoko kungabikho kwayo kubangelwa i-anemia. I-Vitamin B 6 ikwabandakanyeka kwimveliso yeemveliso ezijongene nomsebenzi wesistim seentsholongwane (umzekelo, i-serotonin), kwakunye nokwakhiwa kwesithintelo se-myelin. Ukungabikho kwayo kungakhokelela kwizifo ezininzi zesimiso seentlungu kunye nokuhlaselwa kwamandla engqondo. I-Vitamin B 6 iyadingeka ngexesha lokubunjwa kweeseli ezintsha kunye nokusebenza kweefowuni zezofuzo, ngenxa yokuba uphuhliso lwendalo kunye nokuvuselelwa kwalo luyenzeka. Ukuba amavithamini akwanele, ezi mpendulo azisebenzi kakuhle. Kukho iziphene ekubunjweni kweeseli zegazi, umntu unamaseli ambalwa egazi abomvu, okwam, okwenza ukuba abe neengxaki zesifo kunye nokusuleleka.
Akukho nto ibaluleke kakhulu i-vitamin D, isiphumo esinezigaba eziliqela. Ulusu oluphantsi kweempembelelo ze-ultraviolet liguqula i-provitamin D 2 ne-D 3 kwi-vitamin D 2 no-D 3. Iinkqubo ezongezelelweyo zenzeka esibindi, apho iivithamini ziguqulwa zibe yi-hormone ephuma ngegazi ingena emathunjini amathumbu namathambo amancinci. Ivuselela i-epithelium yamathumbu ukuba ithuthe i-calcium nge-intestinal mucosa, ukwenzela ukuba ukwakheka kweprotheyini kunye nokuthuthwa kwe-calcium kukhawuleza, okwandisa ukuxutywa kwe-calcium kunye ne-phosphorus. Ngoko ke, ukungabikho kwe-vitamin D kubangela ukuphulwa kwe-calcium kwinqanaba lomzimba kwaye, ngoko ke, ukuguqulwa kwamathambo. Kuyingozi kakhulu kubantwana abafuna i-calcium ukwakha amathambo. Emva koko kukho umngcipheko wokuchithwa kakubi kule mathambo, njengama-rickets, ukukhawulwa kwamalungu amadolo kunye nokunciphisa ukukhula.
I-Vitamin C ibandakanyeka kwimveliso kunye nokulondolozwa kweprotheni ye-collagen, eyona yimizimba eqhelekileyo emzimbeni. Idibanisa zonke iiseli, kungakhathaliseki ukuba zimelele njani, kwaye zikhusela iiseli ekusulelekeni. Ukungabikho kwe-vitamin C yeso sizathu sokungabikho kogogen, okwenza izicubu zinyanzele, zilungele umonakalo, okulula ukuphula kunye nokudala igazi. Ngenxa yokulahleka okukhulu, ukubola kwamathambo (sirve) kunokukhula, emva koko ubuthathaka obunzima bomzimba bubonakala, kwaye ngoko ukuchasana nezifo kunciphisa.
Ijusi, iipilisi okanye iisayiti?
Enyanisweni, inani elifanelekileyo leavithamini ezifunekayo kufuneka lifike kuthi ngokutya. Nangona kunjalo, xa bengekho emzimbeni wethu, sinokuyithatha ngendlela ye-vitamin complexes eyenziwe ngokulungelelanisa, iipilisi, iifomsules, kunye ne-gels, i-lotions, inhalation, implants kunye ne-injection. Zonke ezi nyathelo zijoliswe ekuhambiseni ngokukhawuleza iinqununu ezikhethekileyo zamavithamini emzimbeni.
Ngamanye amaxesha unokugqiba isigqibo sokuba uthathe i-multivitamin, eququzelelwe ngumxube weevithamini ezahlukeneyo. Kwenzeka ukuba ukulungiselela olunye iivithamini kuyakuba nempembelelo ethile. Ngaloo ndlela, entwasahlobo, xa sibuthathaka, sikwandisa umthamo we-vitamin C. Xa sifumana ubuhlungu besisu, ngamanye amaxesha oogqirha banika iisunithi zamavithamini kwiqela B. Okubizwa ngokuba "i-vitamin cocktail" kudla kakhulu. Kodwa ungakulibali ukuba imithombo engcono kakhulu yendalo yamavithamini. Kufuneka nje ukwazi ukuba njani kwaye ungadla njani le nto okanye ukutya. Ngokomzekelo, siyazi ukuba izaqathi ziqukethe i-carotene eninzi. Kodwa bambalwa kakhulu abantu bayazi ukuba ayigciniwe kwifom yayo eluhlaza. Kuwusizo kuphela ngokudibanisa namafutha, oko kukuthi, umzekelo nge-oyile yemifuno.
Ungayithatha njani loo nto?
Kufuneka uqonde ukuba zonke iivithamini ziyahlula kwiindidi ezimbini: i-fat-soluble (iivithamini A, D, E kunye neK ziyazo) kunye ne-soluble yamanzi (i-vitamin C ne-B vithamini, okuyi-B 1, B 2, B 6, B 12 kunye niacin, folic acid, ipothenic acid kunye ne-biotin). Uhlobo lokuqala lweivithamini ezifumaneka kumafutha kunye nokutya okunamafutha. Kwakhona kubalulekile ukuqinisekisa ukuba umzimba unako ukubamba. Eli qela linokuquka i-beta-carotene, okanye i-provitamin A, efumaneka kwiziqhamo nemifuno. Ukuba sifuna ukuba iivithamini zizuze, kufuneka sizithathe kunye nemveliso yokutya equle amafutha. Oku kuya kukhuthaza ukutyunjwa kwale vithamini. Ngesizathu esifanayo, iivithamini kwiipilisi kufuneka zigonywe ngexesha okanye emva kokutya.
Amavithamini amanzi anelululwazi angatholakala kwiindawo zokutya ezimanzi. Ukuze uzinze, awudingi amanqatha. Kufuneka uqaphele nabo - musa ukuwapheka ixesha elide ukusetyenziswa njengokutya. Imveliso emitsha, njengemifuno neziqhamo, ilahlekelwa ezininzi kwiivithamini xa ipheka. Kubalulekile ukuwagcina kwindawo ephantsi lokushisa ukuphepha ukulahlekelwa kwamavithamini.
Uyazi ...
Izityalo nazo zifuna iivithamini. Banokuzihlanganisela ngaphandle, oko kukuthi, ukuvelisa ngeenjongo zabo. Iintlobo zezityalo, ngokungafani nabantu nezilwanyana, ziyakwazi ukuvelisa izondlo zazo, zithathwa kuphela kumaminerali kunye namanzi.
Kuvela ukuba iivithamini ziveliswa ngabantu abaphila ngokuxhomekeka kwiintlobo. Ngokomzekelo, abantu, iinkawu kunye neengqayi zeginea azikwazi ukuvelisa i-ascorbic acid. Ngoko ke, kufuneka bafumane i-vitamin C ngaphandle. Nangona kunjalo, iimbophu ezifunwa yile nkunkuma nazo, ziyakwazi ukuzihlanganisela ngokuzimela.
Ukongezelela kwiivithamini ezifunekayo kwizilwanyana zabantu kunye nezilwanyana ezilumkileyo, kukho iivithamini zeentlobo ezahlukeneyo zezilwanyana (umzekelo, i-porphyrins, i-sterols) kunye nama-microorganisms (glutathione, i-lipoic acid).
Umthombo wamavithamini kwizilwanyana azinakuba zezityalo nje kuphela, kodwa neebhaktheriya kwiphepha lesisu. I-Carnivores, ukutya ukutya okuphakathi kwamathambo abo, iqokelela iivithamini ezithile.
I-Vitamin D iyimfuneko kumntu kuphela xa isikhumba sakhe singabonakali kwilanga. Ngakolunye uhlangothi, ukuba uyayifumana inani elaneleyo lemisebe ye-ultraviolet, musa ukongezelela ukuncedisa i-vitamin D yokutya.