Ii-vithamini zahlula zibe ngamanzi anelulululweyo, anelulubhile kunye nee-vitamin-rich compounds. Iivithamini ezinamafutha angenawo amafutha azinakunyulwa kwi-urine, ngoko ziyakwazi ukuqokelela emzimbeni kwaye kufuneka kuphela inani elincinci ukulizalisa. Iimveliso ezinobuninzi be-Vitamin ziquka i-bioflavonoids, i-inositol, i-choline, i-lipoic, i-pangamic, i-orotic acids kunye nezinye izinto eziphilayo ezisebenzayo.
Iivithamini ezinomsoco
Ingozi yokugqithisa ngokugqithiseleyo ivela kuphela ngokusetyenziswa kwamavithamini amanqamle-mveliso, ngokomzekelo, kwezinye iimeko, ngenxa yokunyuka kwama-vitamin D, ukuhlanza, ukuqothulwa kunye nokuphela kokukhula komntwana kunokwenzeka. Ngoko ke, ngokufutshane malunga namavithamini ezinqumle ngamafutha.
IVithamini A
I-Vitamin A, okanye i-retinol, isebenza emzimbeni kuphela xa idibanisa ne lipid. Umzimba uwufumana ngokuthatha ioli yeentlanzi, isibindi, ioli, igargarine, ukhilimu omuncu, ubisi kunye neqanda leqanda. Nangona kunjalo, ngokuqhelekileyo ukutya kunokuqukethe i-provitamin A, okanye i-carotene (umzekelo, kwiidroti, isipinashi, iklabishi kunye neetatayi). I-Provitamin A iguqulwa ibe yi-vitamin A kuphela emzimbeni womntu. I-Vitamin A inikezela ukukhula okuqhelekileyo komzimba, kubalulekile kwimisebenzi yesikhumba kunye neembumba. Ukongezelela, ivuselela ukubunjwa kwe-pigment ye-retina.
Xa umzimba ungenayo i-vitamin A, umbono ubonakala (ikakhulukazi ubusika nobusuku - okubizwa ngokuba yi-blindness night). Ukongezelela, izilonda ezahlukeneyo zesikhumba, i-alopecia, ukunyanzeliswa kwamasosha omzimba kungabonwa. Ukuba umntwana unobunzima be-vitamin A, ukukhula kwethambo kunokungaphumeleli. Ngenxa yokuba i-vitamin A iyakhathazeka kakhulu kwimiphumo yokukhanya kunye nomoya, iimveliso ezilikhulu zokutya kufuneka zigcinwe zihlanjululwe kwindawo emnyama. Xa upheka, kucetyiswa ukuba ungeze ioli.
Uninzi lwe-provitamin A, ebonakala emzimbeni womntu ube yi-vitamin A, ifumaneka kwiidroti, utamatisi kunye nemifuno eluhlaza.
Vitamin D
Le vithamini, ezenzululwazi zibiza ama-calciferols, kwaye umzimba womntu awukwazi ukufumana kuphela kwiintambo (umthombo ocebileyo kubo intlanzi, ngokukodwa i-foam ye-fover, i-cod, i-yolk yolk). Ngaphantsi kwefuthe lokukhanya kwelanga, i-calciferol inokwenza kwesikhumba e-ergostertia. Ngoko ke, kwiimeko zasehlotyeni ze-hypovitaminosis D azinqabile. I-Vitamin D ibaluleke kakhulu ekusebenziseni amathambo. Iimpawu eziphambili zesininzi sevithamini D zi-rickets kunye nokunciphisa amathambo. Nangona kunjalo, iiplantshi azihlali zixhamla ngokusweleka kwe-vitamin D ekudleni. Ngokuqhelekileyo isiseko seendlela ezibi kakhulu kukungakwazi ukuzalana kwama-enzyme (ngokubhekiselele ekutheni umthamo we-vitamin D uhlaselwa). Ukugqithisa i-vitamin D kunokubangela ukuhlanza okanye ukuqhaqha. Le vithamini inqabile kakhulu, ngoko ayiyi kuphuka xa ishushu.
Vitamin E
I-Vitamin E, okanye i-tocopherol, yayibizwa ngokuba yi-vitamin ye-fertility, kuba ngexesha lokuzama iigundane, izazinzulu zenze ukuba xa ubunqongophala be-vitamin E banele, iigundane ziba zingapheli. Nangona kunjalo, umphumo ofanayo wale vivamini kumntu awukwazanga ukubonakaliswa. Uninzi lwe-vitamin E lufumaneka kwimifino kunye ne-bhotela, igargarine, i-oat flakes, amaqanda, isibindi, ubisi kunye nemifuno entsha. Kwinqanaba elithile, i-vitamin E ifumaneka phantse zonke ukutya. I-Vitamin E ilawula i-metabolism ye-fat, ikhusela i-polyunsaturated acety fatty ebonakalayo, kunye ne-cell membranes ukusuka ekubhujisweni. Ukuba i-vithamini A ithathwa ngexesha elifanayo, umphumo waloo mva uphuculo. Ngenxa yokuba i-vitamin E ifunyenwe kuzo zonke ukutya, ukungafezeki kwayo akunqabile.
Ngenani elaneleyo le-vitamin E, ukuphazamiseka, ukuphazamiseka kwimijikelezo kunye nokukhula kubonakala, ukongeza, ukucacisa kweepids ezixhamlayo kukhawuleza emzimbeni womntu. I-Vitamin ayimelana nokushisa okuphezulu, kodwa umgangatho uthintwa yimini kunye nobushushu obuphantsi.
Vitamin K
Kukho iintlobo ezimbini ze-vitamin K ne-K2. Le vithamini ikhiqizwa yi-bhakteriya yamathumbu, ifunyaniswa kwisibindi, intlanzi, ubisi, isipinashi kunye neklabishi. I-Vitamin K iyona nto ibaluleke kakhulu kwi-clotting yegazi. Ukungasebenzi, okubangelwa ukuphuma kumalungu ahlukeneyo, kubonakala ngokuqhelekileyo kubantwana nasebekhulile, ngoko kudla ngokunyanisiweyo. Ukushisa okuphezulu kunye ne-oksijini akulimazi le vithamini, kodwa ayizinzile ukukhanya kwelanga, ngoko ke iimveliso zokutya mazigcinwe endaweni emnyama.
ISAZISO
Ukwandisa usebenze kwaye akukho mfuneko yokuthatha amayeza anokuqulethe i-vitamin E. Ngokutya, umzimba ufumana ngokwaneleyo, kunye nokugqithisa kakhulu kunokubangela ukutyhefwa, intloko, ubunzima besiphako, ukukhathala, ukunyuka.