Abaninzi bayakuwunaki imithetho yokutya okunempilo kwaye akubandakanyi kwiziqhamo zakho zokutya, imifuno namantongomhla imihla ngemihla kwaye oku kuphazamisa kakhulu umzimba wakho. Inyaniso kukuba iivithamini zifumaneka ngokutya kwezityalo - ngaphandle kwezinye iintlobo ezitholakala kuphela kwimveliso yezilwanyana. Kuboniswa ukuba i-vitamin complexes ayinamandla ngokupheleleyo, kanti i-organism ithatha izipho zendalo kamama ngaphandle kweengxaki. Indima yamavithamini emzimbeni womntu injalo kwaye iyinkimbinkimbi ukuba xa uziyeka ukuhlawulelwa okunjalo, ngokukhawuleza uza kuziva ukuhlaselwa kweentlalo-ntle.
Indima yezinto eziphilayo zevithamini ebomini bendalo
Umzimba womntu awukwazi ukuvelisa iivithamini, kodwa ziluhlu lwezinto ezingenakulungiswa. Kufuneka ukuba zifumaneke ngokutya ukuze umzimba usebenze ngokuqhelekileyo.
Indima yemvelo yamavithamini emzimbeni ibalulekile kwaye ihlukeneyo. Phakathi kwemisebenzi ebalulekileyo kunokuthi kubhalwe ezi zilandelayo:
- ukugcinwa komsebenzi wokuxilisa;
- ukukhawuleza kwazo zonke iimpendulo zamakhemikhali;
- ukungathathi hlangothi kwama-radicals kunye nama-carcinogens.
Ngokuqinisekileyo, akunakwenzeka ukufumana ukuba indima yamavithamini emzimbeni zivakalisi ezintathu. Ngamanye amavithamini unomsebenzi okhethekileyo, iinkqubo zawo, apho kubandakanyeka khona.
Indima yamavithamini emzimbeni
Ukuqwalasela indima yamavithamini kwi-metabolism, kuyacaca ukuba kutheni ukuba kubalulekile ukuba ungadli kuphela okuhlwaya, kodwa kuncedo, kubandakanywa nokutya kwakho akukho ukutya okukhawulezayo, kodwa ezo zinto zinegalelo kwimpilo. Cinga ngemisebenzi yamavithamini emzimbeni:
- I-Vitamin A (i-Retinol, iCarotene) inoxanduva lokukhusela i-immune processes, isekela amehlo kwaye ikhusela umntu kwizifo zesikhumba. Inokufumaneka kwizinto ezifana nesibindi, ushizi, ibhotela.
- I-Provitamin A (i-Beta-carotene) iyimfuneko kwimpilo kunye nokunyaniseka kwesikhumba kunye ne-epithelium yezitho zangaphakathi. Ingatholakala kwizinto ezifana nesibindi, ushizi, ibhotela, ioli yeentlanzi, imango.
- I-Vitamin B1 (Thiamine) iyimfuneko yokutyalwa kokutya, inkqubo yeentlanzi, iintlungu, kuquka intliziyo. Inokufumaneka kwiimveliso ezinjengobhontshisi, i-grains epheleleyo, imbewu yelanga, imvubelo eyomileyo, amanqatha.
- I-Vitamin B2 (Riboflavin) ibalulekile kwimpilo yezipikili, iinwele kunye nolusu. Inokufumaneka kwiimveliso ezinjengeembiliso, ushizi.
- I-Vitamin B3 (i-Niacin) iyadingeka ngumzimba kwiinkqubo ze-nervous and digestive, impilo yengqondo kunye nokulwa nokuvuvukala. Inokufumaneka kwiimveliso ezinjengezilwanyana ezinomzimba, imvubelo ye-brewer, i- bran bran , i-grains epheleleyo.
- I-Vitamin B5 (i-Pantothenic acid) iyimfuneko ukuba imetabolism izondlo, isantya ukutya kokutya, kubalulekile kwiisistim ne-immune systems. Ungayifumana kwimvubelo, inyama yokutya, amaqanda.
- I-Vitamin B6 (i-Pyridoxine) ibalulekile kwi-system ye-nervous, iyancipha ukuguga. Ungayifumana kwenyama, imvubelo, i-offal, nuts.
- I-Vitamin B12 (i-Cobalamin) - iphucula imemori kwaye ikhulisa amandla. Ungayifumana kwimveliso kunye nemveliso yobisi.
- I-Vitamin C (i-Ascorbic acid) - ilwa nobuguga, iphucula umzimba.
Ungayifumana kwimisindo yama rose, i-citrus, iklabishi, ipilisi. - I-Vitamin D (Calciferol) - ibandakanyeka kwiinkqubo zethambo. Ungayifumana kwenyama, iimveliso zobisi, amaqanda, ukushisa ilanga.
- I-Vitamin E (i-Tocopherol)-iyadingeka ekuphuhliseni imisipha kunye ne-immune system. Ungayifumana kwi-grains epheleleyo, ama-nut, imifuno enamagqabi.
- I-Vitamin R (i-Bioflavonoids) - iyimfuneko ekwenzeni i-collagen. Ungayifumana kwizithelo zelitrus, imifuno, iinqatha.
- I-Vitamin K (iMenadion) iyadingeka kwiprotheni yeprotheni. Kukho kwimveliso yobisi, iklabishi, isaladi.
Indima yamavithamini emzimbeni womntu mkhulu, ngoko ungalokothi uchithe ukusetyenziswa kwazo rhoqo.