IiVithamini ekudleni. Ziziphi iivithamini? I-Complex yamavithamini kunye neemaminerali

Ngexesha lokutya, umzimba ulahlekelwa ngumthamo omkhulu wamavithamini kunye nokulandelela izinto. Kodwa ziyimfuneko kakhulu ekusebenzeni kwayo ngokuqhelekileyo.

Ukulahlekelwa kwesisindo kuphazamisa umzimba

Abantu abaninzi abakucingi nangendlela abalimaza ngayo ukutya okanye indlala kwimpilo. Ngokuqhelekileyo ulusu luyehla, iinwele ziqala ukuphuma. Ukongeza kwizinto ezibonakalayo zempilo ephosakeleyo, umntu oye wazinqanda ixesha elide kwizidalwa ezifanelekileyo, uqala ukusebenza komsebenzi wesondlo. Abantu abanjalo banokuba neentloko okanye iingxaki zeentliziyo. Ukuze ugweme konke oku, kufuneka ukhethe ngokufanelekileyo ukutya, apho kuqala, kuzo zonke izakho iivithamini, i-fibre kunye nezinye izixhobo ezinokusetyenziswa. Ngokuqinisekileyo ukuba iziyobisi zonyango kufuneka zithathwe ngaphezu koko, nabalandeli abanomdla wokutya okunempilo baya kuvuma.

Isidingo samavithamini

Ngaphambi kokuba siqale ukuthetha, yintoni efunekayo, siya kuzama ukuqonda umbuzo wukuphi iivithamini.

Ukususela kumncinane, sonke sifundiswa ukuba kufuneka sisebenzise ezo ziyobisi. Kodwa a baninzi bethu bayazi into abayidingayo kuzo.

Ngaphandle kwegama ngokwayo umntu unokuqonda ukuba kubaluleke kangakanani la mavithamini. Ekuguquleleni ukusuka kwisiLatini "vita" - ubomi. Oko kukuthi, sesele siqonde ukuba le nto yinto wonke umntu ayifunayo ebomini. Enyanisweni, idosi yemihla ngemihla yamavithamini ayikho enkulu. Kodwa ukuba awuwubhubhisi ngobuninzi, umntu ophilileyo uya kuba neengxaki. Uya kuziva ubuthathaka, u-malaise, ukucaphuka. Ukungabikho kwamavithamini kwangoko kuthintela imeko yamazinyo. Baqala ukuhlabalalisa, ukunyuka, ukuguqulwa. Umntu ongasigxina ukungenisa izinto ezincedo, uqala ukukhalaza malunga nokudakalisa kwezempilo.

IiVithamini zibandakanyeka kuzo zonke iindlela zeempawu zomzimba. Uxanduva lomsebenzi wamaninzi amaninzi. Kwakhona, i-immune system ayikwazi ukusebenza kakuhle ngaphandle kwamavithamini aneleyo. Umzimba womntu awuzivelisi, zisebenza ngokutya kuphela. Kodwa, ngelishwa, abantu abaninzi baqala ukuyisebenzisa kuphela ngexesha lokugula. Simele sikhumbule ukuba iivithamini azikho amayeza, kodwa izinto ezibalulekileyo kwimpilo yomzimba wethu.

Okubi kakhulu ukungabikho kwamavithamini kubantwana. Umzimba okhulayo udinga kakhulu kunomntu omdala. Ngoncedo lwe-microelements eziyiluncedo, umntwana ulungele ukunyamezela ngongcinezelo kunye nempembelelo yendalo, eyona yongcoliswa rhoqo ngonyaka.

Kodwa akwanele ukusebenzisa nayiphi na enye, kubaluleke kakhulu ukukhetha ubunzima bevithamini kunye namaminerali.

Izinto ezifunekayo

Izazinzulu ziye zadala zichonge amaqela aphezulu eempawu ezimele zikho ekudleni komntu ngamnye. Eli liqela lamavithamini B, i-vithamini A, i-C, i-D, kwaye-ke, E. Okokugqibela kukuxanduva lomgangatho wesikhumba sethu. Ewonke, kukho iivithamini ezili-12.

Abaninzi baya kuthetha ukuba akunangqondo ukuwasebenzisa yonke imihla. Ekubeni kubiza kakhulu. Akuyena wonke umntu onokukwazi ukutya imifuno nezithelo imihla ngemihla. Kodwa akuyena wonke umntu owaziyo ukuba iivithamini ziyafumaneka kwinyama, intlanzi, iisuthi, iimveliso zobisi, njl njl.

Ngokomzekelo, abantu baseJapan abanako ukuhlupheka ngenxa yezifo zentliziyo, njengoko behlala bedla iintlanzi kunye neentlanzi zaselwandle.

Wonke umntu makakhumbule ukuba ngexesha lokutshatyalaliswa kokushisa kokutya, iivithamini ziyachithwa, kwaye xa zigcinwa, nazo. Kwakhona, ukuba sinokuqwalasela imeko ekhoyo yendalo kunye nomhlaba womhlaba apho iziqhamo kunye nemifuno ikhulile namhlanje, ngoko sinokuthi ngokuqinisekileyo ukuba nokusetyenziswa kwabo akuyi kusindisa. Iingcali zenzululwazi zifumene ukuba ukuze ufumane inani elifunekayo lamavithamini ngosuku, umntu kufuneka adle malunga neekhilo ezili-50 zokutya ezahlukeneyo.

Iimveliso zonyango

Kule mfuneko kubalulekile ukuba ufikelele kwisigqibo sokuba umzimba udinga ubunzima obongezelelweyo bamavithamini kunye neemaminerali, kuthengwa kwikhemisi.

Oku kunokuba, umzekelo, amaqela amacandelo elinye. Kwakhona, ubunzima be-multivitamines. Amacandelo amacandelo omnye aqukethe iivitamin enye kuphela. Utyunjelwe ngugqirha xa kwenzeka ukuba unqongophala olunzima emzimbeni. Ukuthintela kungcono ukusebenzisa i-multivitamines. Ziquka i-magnesium, i-calcium, iodine nezinye izinto ezincedo.

Ukutya kunye nezinto ezincedo

Sihlolisise ukuba yiyiphi imivithamini efunekayo kwaye kwaye yimalini. Ngoku khawucinge ukuba sibafumana kangakanani imihla ngemihla. Kwakhona qaphela ukuba iivithamini ekudleni ziyimfuneko kakhulu. Ngenxa yokuba ngaphandle kwabo umzimba wethu awukwazi ukusebenza ngokufanelekileyo.

Ukukhetha oku okanye oko kukutya, zama ukubala kusengaphambili ukuba zeziphi izixhobo ezinomdla eziza kubakho ukutya. Emva koko unokuqonda, yiyiphi iivithamini ezifunekayo ekudleni kufuneka udibaniswe ukongeza.

Ngethuba lokutya, sinciphise kuphela ukutya okunobungozi kunye namafutha, kodwa nakuzo zonke izinto ezincedo ezixhasa ukusebenza ngokuqhelekileyo. Ukuqhubela phambili kulo, siya kuqwalasela, ziziphi iivithamini zokusela ngexesha lokutya.

Abo bafuna ukukhangela amancinci kunye nokulungelelanisa, ukongeza kwiidlo, ba tyelele rhoqo i-gym kwaye bazi ukuba ukwakha ubunzima besisu kufuneka udinga i-vitamin A.

Ngaphandle kwalo, ulusu lubukeka lucebile. I-Vitamin A ifumaneka kwimifuno eninzi (utamatisi, izaqathe, ipilisi yeBulgaria). Kwakulungile ukutya iiperesi ezintsha ngexesha.

Kwindawo yesibini ngokubaluleka kwayo ngexesha lokutya i-vitamin E.

Njengoko sele sele kuchaziwe, unembopheleleko yokunyaniseka kwesikhumba sethu. Le vithamini ifumaneka phantse zonke iindidi kunye neoli.

Ukuqhubeka ngokubaluleka kunokwenzeka ukuphawula i-vitamin B1, ukuphucula i-carbohydrates metabolism. Ndiyabulela kule nto, inqanaba leshukela egazini lizinzile. Ngenxa yoko, le vithamini yongezwa kwizityalo ezahlukeneyo zokutya, ezimiselwe ukulahleka kwesisindo.

Kufuneka uhlale ujonga izinga le-hemoglobin egazini lakho. Ngoko ke, sebenzisa iivithamini B2, B12. Ingakumbi kubalulekile ukukhumbula izityalo zemifuno enqwenela ukuzondla ukutya kwezilwanyana kunye neeprotheni.

Ziziphi iivithamini ezifunekayo ekudleni? Ukubuyisela isisu emva koqeqesho kuya kuba luncedo B6. Kwaye, ke, asimele sikhohlwe malunga neC. Kubaluleke kakhulu ukugcina isimiso sethu somzimba, ikakhulukazi ngexesha lokutya kunye nemisebenzi yomzimba.

Ezinye izinto ezincedo ezifunekayo zokutya

I-Magnesium iyimfuneko yokukhawuleza kweenkqubo zokuxilisa. Uninzi lwazo luqulethwe kwi-oat flakes, bran, ubhontshisi.

Abaninzi bakholelwa ukuba ukutya iintlanzi ezinamanci, zibi ngenxa yabo. Kodwa oku kuphosakeleyo. Ekubeni i-OMEGA-3, eyona nxalenye yokwakheka kwayo, inceda ukuncedisa umzimba ngokukhawuleza. Ngeke ulambile ixesha elide.

Izixhobo ezilungileyo

Ziziphi iivithamini ezilungileyo zokutya? Ukuze unqume oko kufuneka usetyenziswe, kufuneka wenze isigqibo malunga nokutya ofuna ukuhlala kuwo. Ukuba ungumtsalane wemifuno, ngoko kubaluleke kakhulu ukuba uqikelele ukuba iiprotheni zezilwanyana kunye namafutha atholakala ekudleni. Kwaye ezi zinto zibaluleke kakhulu ekusebenzeni kwamalungu amaninzi. Kodwa ngoku kutya, umzimba ufumana inani elaneleyo le-fiber kunye ne-vitamin C. Ukongeza, kufuneka uqale ukuthatha amavithamini eqela B. Kucetyiswa ukuba utyunye ioli yeentlanzi. Ukuba awuyi kuthwala iphunga lakhe, yithenge kwi-pharmacy kwiifomsile.

Ukuba ungumxhasi wesondlo seprotheni, khumbula ukuba le yenye yezilwanyana ezinobunzima kunye neziyingozi. Kwinkqubo enikeziweyo yokutya ukusetyenziswa kwamavithamini kuyimfuneko. Kukho ukusilela kwe-vitamin C. kwaye oku kuya kunciphisa kakhulu amandla omzimba. Kwakhona zibandakanya i-fiber eyongezelelweyo.

Ngokutya okunamafutha aphantsi, umzimba ulahlekelwa ngamafutha aneleyo. Ziyimfuneko kwesikhumba sempilweni kunye nesikhumba. Ngoko ke, ioli yeentlanzi kunye ne-vitamin E kufuneka yongezwe ekudleni.

Ukutya okunzulu

Ziziphi iivithamini ezifanelekileyo ukutya okunzulu? Kule meko, kwaye ngakumbi nakakhulu xa uzila ukudla, umzimba awufuneki "ukondla". Ngoko ke, ngezi ntlobo zokuthintela, kuyimfuneko ukongeza zonke iivithamini ezinokwenzeka, amafutha kunye nama-amino acids.

Kufuneka ukhumbule ukuba emva kokutya, umzimba uhlala uphelile kwaye uqala ukuzalisa izinto ezingekhoyo ngamandla amabini. Oku kungakhokelela ekubeni uya kuqala ukufumana iikhilogram, eziye zatshatyalaliswa ngobunzima obunjalo.

Isiphelo

Ukucaphula, singatsho ukuba kungakhathaliseki ukuba yintoni ukutya, jonga rhoqo ukuba kwitheyibhile kwakukho iimveliso eziphuculwa nje kuphela ngamavithamini, kodwa kunye nezinye izixhobo ezinokusetyenziswa.