I-Spring yileyokuqala ilanga, ukufudumala, ukuphosa, iintaka eziculayo. Kanti le nto i-avitaminosis, efihlakeleyo emva kobumnyama obusika kunye nobanda. Ukuba awuthathi amanyathelo afike ngexesha, unokufumana iingxaki zempilo. Ngoko ke, ixesha lokuba uqale ukusela amavithamini. Kodwa ngaphambi - funda konke okubalulekileyo malunga namavithamini kunye ne-beriberi. Ubomi buhlala luncedo.
Ngowe-1881, udokotela waseRussia uNikolai Ivanovich waseLunin wayenomdla kulo mbuzo: kuthekani ukuba uxuba amaprotheni, amafutha kunye nama-carbohydrate "kwindawo elungileyo" - ngaba ukutya okupheleleyo kuya kuvela okanye akunjalo? Wathi uyenzile. Kwaye ngoku amaqela amabini "abafel 'ukholo besayensi" Omnye - iqela lokulinga - lisebenzisa "i-cocktail epheleleyo" eyenziwe ngamaprotheni, amafutha kunye nama-carbohydrate aqulunqwe yi-Lunin kwimizekelo yobisi lweenkomo, kunye nomnye - i-cocktail yokuphatha i-milk cow. Isiphumo sezesayensi sasilandelayo: iqela lokulinga lalahleka ngokupheleleyo, kwaye iqela lokulawula laba liphilile kwaye lathola inzala enemifanekiso. Ugqirha ocebisayo wathi, ngokucacileyo, ezinye iiprotheni ezinamafutha kunye ne-carbohydrate ayanele ngokwenyama, kufuneka kubekho into ekutya ekubaluleke kakhulu ekuncedeni ubomi.
Imisebenzi yaseLunin yaqhubeka nompempi wasePoland uKazmierz Funk. Ngomnyaka we-1911, waqala ukunyusa amajuba ixesha elide kunye nelayisi ephosiweyo (oko kukuthi, ehlanjululwe, ngaphandle kwama-husk) kwaye walinda de iintaka zigula. Emva koko waqala ukudibanisa nokutya kwi-rice bran, kunye neentaka zazifumana ngokukhawuleza ngokukhawuleza. I-Funk yaqhuba izifundo zeekhemikhali kwaye yahlula i-vitamin ye-vitamin B1, okanye i-thiamine-ephuma kwi-rice bran. Ngendlela, igama elithi "vithamini" lithe laqulunqwa yi-Funk efanayo: I-Vitamin - i-amine ebalulekileyo: i-vita ngesiLatini ithetha "ubomi", kunye ne-amin - "equkethe i-nitrogen".
Vula nge-Funk ye-thiamin ebomini bonke bomntu awuyidingi ngaphezu kwama-gram angu-30, kodwa maye kulabo abangathandiyo igrama. IiVithamini azikho iinkuni, ezivela "kumlilo" apho amandla okufunekayo ebomini akhiwe; ezi zinto aziyizibhloko ezivela kuyo umzimba. Ziyimfuneko ukuba zakhiwe ngamanani amancinci kwiimelemleksi ze-enzyme-izinto ezilawula ijubane kunye nekhokelo yeenkqubo zezinto ezinokwenziwa kwezinto eziphilayo emzimbeni. Iibhethamine zeBhete, i-molecule ye-enzyme "iqhuma", kwaye inkqubo yezinto eziphilayo iphela. Yiyo le ntliziyo ephakamileyo kwintwasahlobo: ukuba, ngokuchasene nokushisa kokuqala kunye nelanga elilindele ixesha elide, umkhosi wanyamalala kwenye indawo. Isizathu; eqokelelwe ehlobo nasekwindla, umzimba wamavithamini umile emzimbeni, kwaye ukutya akukwazi ukuzenzela yona - imifuno kunye neziqhamo ziza kuvela kungekudala, kwaye ezo ezihlaselwa kwiithalafu ezivela kwizixhobo zokugcina zilahlekelwe yixabiso levithamini. Le meko yokungapheliyo kwamavithamini - i-spring avitaminosis.
I-Vitamin A, okanye i-retinol.
Indima: inceda umzimba ukujamelana nezifo, uphucula amehlo, uphumelele ngokuthe ngqo kwimvelaphi ye-hormone, ukwandisa izinga lokuvuselelwa kweeseli zesikhumba, luqinisa inkqubo ye-nervous.
Iphi na iqulethwe: kwi-flounder kunye ne-halibut (kwioli yabo), amaqanda enkukhu, ubisi, ibhotela. Kwiidroti - i-beta-carotene - isandulela se vithamini A.
Imfuneko: 3300 ME ngosuku. Isidingo salo sikhula entwasahlobo kwaye xa sithatha iipilisi zomlomo zomlomo.
Iimpawu: ngokupheka nokukhanya, i-vitamin A iyatshatyalaliswa. Ukungabikho kwaso akunakuzaliswa nemveliso yezityalo. Ininzi yayo kwioli yeentlanzi kunye nesibindi, ibhotela, i-yolk yolanga, ukhilimu, ubisi.
Iimpawu ze-avitaminosis: ezibandayo ezibandayo, iinwele ezinqabileyo kunye nezipikili eziphazamisayo.
IVithamini D.
Ngaphantsi kwe "mask" yevithamini D, iivithamini ezinxulumene nezihlanu zifihliwe kanye: ukusuka kwi-D1 ukuya kwi-D5. Umntu obaluleke kakhulu i-vitamin D3 - i-cholecalciferol.
Indima: uxanduva lokutshintshiselana kwe-calcium kunye ne-phosphorus, ikhuthaza ukukhula okufanelekileyo kwamathambo.
Iphi na iqulethwe: phantsi kwefuthe lelanga liveliswa elukhumbeni. Kokutya abazityebi kwi-bhotela, i-yolk yolanga, ioli yeentlanzi, i-caviar, i-parsley kunye ne-nettles, iimveliso zobisi.
Kufuneka: 2.5 mcg ngosuku.
Iimpawu: zincinci ilanga, liphakame ithuba lokufumana i-vitamin deficiency.
Iimpawu ze-beriberi: ukuvutha komlilo emlonyeni nasemqaleni, ukungabikho kokulala, ubunzima bokubona.
Vitamin K.
Indima: inikeza i-blood clotting, inqanda i-osteoporosis.
Iphi na iqulethwe kuyo: kwimifino, iklabishi, isipinashi, isoyi, iinqumle, utamatisi oluhlaza. Kwakhiwa ngamabhaktheriya athi "aphile" emathunjini ethu, athatha inxaxheba ekufakeni ukutya.
Imfuneko: 1 mcg nge kilogram yesisindo ngosuku.
Iimpawu: ezona zizityebi kwivithamini K ezityalo ezihlaza.
Izibonakaliso ze-beriberi: iinjongo eziphuma kumanzi, ukuphuma kwegazi kunye nesisu, ukuphazamisa ngaphakathi kwesikhumba nangaphantsi kwesikhumba.
I-Vitamin E, okanye i-tocopherol.
Indima: kuqinisekisa umsebenzi oqhelekileyo wezitho zokuzala, kuba ngumntu okhusela i-antioxidant, ukhusela umzimba kwi-radicals yamahhala, uyasikhupha ekuxinekeni.
Lapho kufunyanwa khona: kwintsholongwane yengqolowa, ioli yeengqolowa, amaqabunga e-lettuce, inyama, isibindi, ubisi, ibhotela kunye neqanda leqanda.
Kufuneka: 0.3 mg kilogram yesisindo somzimba ngosuku.
Iimpawu ze-beriberi: ubuthathaka bomzimba, ukukhathala, ukunyuka kweempawu ze-PMS.
Vitamin C.
Indima: kubalulekile kwindlela eqhelekileyo yeenkqubo ezininzi emzimbeni - ukukhula kwamazinyo, ukwakheka kweeseli zegazi, ukugaya i-glucose kumathumbu, ukuveliswa kwama-antibodies omzimba.
Lapho iqulethwe khona: ityebile kwizityalo kunye nemifuno, ngakumbi ininzi iklabishi, i-strawberry, i-melon, iitamatayi, i-citrus, i-currant, i-potato, i-pepper e-sweet.
Kufuneka: 50-60 mg ngosuku. Ukusetyenziswa kwemithi yokukhulelwa komlomo kwandisa isidingo sevithamini C. Ababhemayo abasebenzayo nabangabonakaliyo bayafuna kwakhona.
Iimpawu: I-vitamin C ine-"rival" - i-vithamini D. Ngokwakheke ngakumbi emzimbeni wesibini, ngaphezulu kokuqala kukuvelisa. Ekubeni i-vitamin D ibunjwe ukusuka kwindlela yokwenza imisebe ye-ultraviolet, ilanga leentsuku kunye nemibono kwi-solarium inokukhokelela kwimpembelelo engathandekiyo-ubuthathaka, ukukhathala, ukukhutshwa kwamakhaza. Ngoko ke, entwasahlobo ye-vitamin C sidinga ngaphezulu.
Iimpawu ze-beriberi: ubuthathaka, ukunyaniseka, ukucaphuka, isikhumba esomileyo, ukwanda kweenwele.
Iqela lama-vithamini e-B ngokwenene iyinkimbinkimbi yezinto ezi-15 ezahlukeneyo.
I-Vitamin B1, okanye i-thiamine.
Indima: iqinisekisa ukusebenza ngokuqhelekileyo kwenkqubo ye-nervous, inceda ukulawula i-carbohydrates metabolism.
Iphi na iqulethi: isonka esenziwe ngophuzo oluqingqiweyo, okusanhlamvu, izityalo zengqolowa, i-mustard, imifuno (i-asparagus, i-broccoli, ihluma ye-Brussels), iipasta, i-nut, ii-oranges, iplamu, i-prunes, imvubelo ye-brewer, i-algae, kunye nesibindi sesilwanyana kwaye ibunjwa ibhaktheriya emathumbu.
Kufuneka: 1,3 - 1,4 mg ngosuku. Ukuba ukutya kuncinci kwimifuno entsha, kunye nokuthanda ukwanda kotywala kunye ... itiye - isidingo sokwandiswa kwevithamini.
Izibonakaliso ze-beriberi: ukukhubazeka kweememori, ukuphazamiseka, ukulala.
B6, okanye pyridoxine.
Indima: ilawula ukuhlanganiswa kweprotheni, ukulinganisela kwama-hormone, umsebenzi wesistim se-nervous-central and circumipheral, inkontileka ye-myocardium, ikhuthaza ukuhlaziywa kweeseli zegazi.
Iphi na iqulethwe kuyo: kwimveliso yezityalo: izityalo ezingasetyenzisiweyo zokutya, izityalo ezihlaza, imvubelo, okusanhlamvu, iidroti, iibhanana, i-walnuts, i-soy; kwimveliso yezilwanyana: inyama, intlanzi, ubisi, isikhupha seqanda. I-Vitamin B6 ihlanganiswa yi-intestinal microflora.
Imfuneko: 2 mcg ngosuku. Iyakhula ngokuxinezeleka, uxinzelelo, kunye nokutywala kweengxaki zokuxhatshazwayo kunye nokukhulelwa komlomo.
Iimpawu ze-beriberi: ukuxhalaba, i-conjunctivitis, ukunciphisa ukutya, iindawo ezibandayo, i-dermatitis.
I-Vitamin B9, okanye i-aclic acid.
Indima: inceda iiseli zegazi - i-erythrocyte ikhule kwaye ilawulwe iprotheni ye-metabolism.
Kuphi na okuqulethwe kuyo: indawo enye apho i-vitamin B6. Ukongeza, i-vitamin B9 ihlanganiswa yi-intestinal microflora.
Iimpawu: xa ukucubungula ubushushu, kufika kwi-90% ye-folic acid, equlethwe kukutya okuluhlaza, iyatshatyalaliswa. Ngokomzekelo, xa upheka inyama kunye nemifuno, ukulahleka kwe-aclic acid kufikelela kuma-70-90%, ngelixa utyisa inyama efanayo-95%, ngelixa upheka amaqanda - 50%.
Iimpawu ze-beriberi: ubomvu ngolwimi, ukunganakwa, ukukhathala, ukuphazamiseka kwegazi, ukuphazamiseka kokutya.
I-Vitamin B12, okanye i-cyanocobalamin.
Indima: ilawula ukubunjwa kweeseli ezibomvu zegazi kunye nokutshintshiselana kwamafutha, kuphucula umgangatho wesilisa.
Iphi na iqulethwe kuyo: kwimveliso yezityalo: elwandle kale, inyey, imvubelo; kwimveliso yezilwanyana: inkomo, inkukhu, isibindi, iintso, intlanzi, amaqanda, ubisi, ushizi.
Kufuneka: 3 mcg ngosuku. Isidingo se vithamini B12 siphezulu phakathi kwabokutshaya kunye nabasityalo.
Impawu: nguwo kuphela i-vithamini, egcinwe emzimbeni "ngosuku olumnyama": kwisibindi, imiphunga, izintso, ipeni.
Izibonakaliso ze-beriberi: ukuxakeka, ukuxinezeleka, ukumbomboza, isifo se-gastritis, kunye namaqanda athile.
Uvavanyo: Ngaba ndinayo i-vitamin deficiency?
1. Ngaba uvame ukubamba ubanda kakhulu rhoqo entwasahlobo kunokwindla nobusika? Kwaye u-B ayifuni
2. Ngaba ubekezelela ukukhulelwa kwamanzi entwasahlobo kunobungakanani bwedlala nobusika? Kwaye u-B ayifuni
3. Ngaba ulala kakhulu kwaye uphakamise entwasahlobo xa kuthelekiswa namanye amaxesha? Kwaye u-B ayifuni
4. Ngaba uyacaphuka ngo-Matshi-April ukukhathala, ukukhathazeka okubi, iintloko? Kwaye u-B ayifuni
5. Ngaba unako rhoqo entwasahlobo kunezinye iinyanga, izitenxo zokuya esikhathini, inkqubo enzima kakhulu ye-syndrome yangaphambili?
Kwaye u-B ayifuni
6. Khangela ngokucacileyo ulusu kunye neenwele zakho: ngaba zibukeka zihle ngo-Matshi njengasehlobo, ekwindla, ekuqaleni kwebusika? Kwaye u-B ayifuni
7. Ingaba iingxaki zokungcola zivela entwasahlobo (kunye nokusabalalisa ngokukhawuleza kwehlobo): isisulu, isisu, ukubetheka, ukuvalelwa, ukuvalelwa kokutya okudliwayo? Kwaye u-B ayifuni
8. Ngaba udla ngokunciphisa umthwalo kwiziko lokuzilolonga kwakho entwasahlobo (okanye, ukuba awuyi kutyelela, ukhethe ukuphakamisa kwisitezi sesibini okanye sesithathu kwizitepsi)? Kwaye u-B ayifuni
9. Ngaba ukhetha ukutya okwenziwa ngomoya ngokutsha kwiimifuno kunye neziqhamo ezintsha?
Kwaye u-B ayifuni
10. Unayo iparsley, isilimo esidliwayo esinamagatsha anamanzi kunye neminye imifino etafileni yakho yonke imihla? Kwaye u-B ayifuni
11. Ngaba uchitha ixesha elininzi kwindawo evulekile? Kwaye u-B ayifuni
Ukubalwa kweziphumo. Impendulo nganye "A" - 1 iphuzu, nganye impendulo "B" - 0 amanqaku.
0 amanqaku. Wena ungumntu ofanelekileyo! Ufanele ulingane.
1 -3 amanqaku. Akukho nto yokuphila kwakho epheleleyo, kodwa umngcipheko we-avitaminosis uphantsi. Umgudu omncinane - kwaye uya kuthatha indawo kwiqela lokuqala.
4-6. Awunakukubona konke, kodwa kubonakala ukuba i-vitamin encinci yindlala. Imifuno nemifuno esandula ngakumbi, ukuphumla ngakumbi kunye nokuhamba kwendalo - kwaye imeko iya kuphucula.
7-9 amanqaku. I-Avitaminosis yimbali yobomi bakho. Kungenzeka ukuba uhlala naye iminyaka emininzi. Ukujongana nale meko kunokutshintshwa kuphela indlela yokuphila. Ufuna amavithamini.
10-11 amanqaku. I-Cardinally yatshintsha indlela ophila ngayo kwaye ukhawuleze ugqirha, uya kukunceda ukhethe iivithamini eziyimfuneko.