Zintswelo Vitamin - yintoni na le nto? zintswelo Vitamin: oonobangela, iimpawu, uthintelo kunye nonyango

Kuzo zonke eendaba rhoqo ntengiso iivithamini kunye nezongezo, ehlabathini oluphucukileyo akukho cishe akukho ngxaki lokufumana ukutya. Indlela enye kukho ukunqongophala? Yaye kutheni simele ezi izinto?

indima

A ixesha elide eyadlulayo, xa laphuhliswa phi na amayeza, abantu baye baqaphela ukuba, ukungena iimeko kunokuba ezintsonkothileyo, ezifana kwi uhambo olude ukuya emantla okanye ukuphelisa ukutya okuthile ukusuka otya ngayo, abantu, kuba akukho sizathu bonke abagulayo. zonyango zeMveli zange ukunceda, kwaye ngcembe kwacaca ukuba bekunjalo ekutyeni. Ngaphezu koko, asinguye wonke ukutya mdala ngokwaneleyo ukuthintela isifo okanye ukuluphatha, kangangokuba abantu baye bafikelela kwisigqibo ukuba ukudla ezahlukeneyo ziqulathe ezinye izinto. kamva ukuqonda enobuchule ugxininise izazinzulu zophando abo bakwazi ukuchonga, uze emva koko nokulungelelanisa ezi zinto. Kodwa ezongezelelweyo kwelo kamva.

Wonke, sesivakalayo ukuba yokudla kwabo, uyazi ukuba kufuneka ukulungelelana. Oku akuthethi nje iiprothini, amafutha kunye carbohydrate, kodwa ke iivithamini eziyimfuneko kunye neetyuwa. Kakade ke, ungafumana nabo ngokuthatha iziyobisi ezikhethekileyo, kodwa kakhulu luncedo umzimba ngakumbi ziya ukufunxa ngendlela yemvelo - ukutya. Kodwa yintoni na ke ngenxa?

Ngokuqhelekileyo, nganye vitamin lidlala indima ethile. Kodwa ke inyaniso ukuba enzelwe indlela eqhelekileyo inani elikhulu iinkqubo. Umzekelo, ivithamin C ezingaphezulu kwama-300 imisebenzi eziphilayo. Ngendlela, ukuba ayikwazi kuhlanganiswa yi emzimbeni womntu.

Imbali kwafunyanwa iivithamini

Kangangexesha elide, ukuqonda enobuchule into yokutya kufuneka zinokohluka, hayi backed up luphando. Famous Isazinzulu Russian N. I. Lunin wayengomnye wabantu bokuqala abaqala kunjani kule ndawo kwinkulungwane XIX emva kwexesha. Amalungu kulo wondla iimpuku onke amacandelo ezaziwayo ubisi lwenkomo, oko kukuthi, nenqatha, iikhabhohayidrethi, iiproteins, ityuwa, iswekile, kodwa wafa izilwanyana. Emva koko wenza isigqibo malunga imfuneko kwezinto ezithile nabangekafumani bunako, kodwa kuyimfuneko kakhulu kuba ibubomi kumzimba.

Ngowe-1906, kwisigqibo yenziwa yi-eziphilayo IsiNgesi F. Hopkins, ubiza la macandelo "imiba ukutya into". Kodwa inyathelo lokugqibela ekukhetheni ezi zinto zenziwa Pole Casimir uFunk, abathi bafumana ziikristale, ephilisa iimpawu hypovitaminosis B, ngoxa ngokuba beriberi. Wabiza ichiza "Vitaymayn" (ukusuka lesiLatini elithi vita - "ubomi" kwaye uhlole IsiNgesi - "ngomdla", i-nitrogen-sithako). Wacebisa ukuba izinto ezifanayo ukuze ephilisa izifo ezifana ngobumfama ebusuku, nangokhwekhwe, yamathambo kunye pellagra. Kwaye akazange engalunganga.

ukuqaphela

Kwisiqingatha sokuqala senkulungwane XX, phantse zonke iivithamini kubalulekile ziye zafunyanwa, yaye kamva amagama nesakhiwo yemizimba yethu. Kwafunyanwa kunye nezinye izinto eziza ngemigaqo efanayo. Nesigama 'ukuze ukufunyanwa iivithamini "ngo-1929, Hopkins kunye Eijkman, oye wafunda hypovitaminoses yezilwanyana iinkuku umzekelo, wafumana ibhaso le-Nobel. Ukugqwesa Lunin and Funk bayalityalwa iminyaka emininzi.

Kunjalo, uphando ngakumbi ngaba kunokwenzeka ukuba ukwazi ukubona izinto ezintsha, namhlanje malunga neevithamini, kwakunye siqonde umsebenzi wabo.

ngezigaba

Namhlanje siyazi isixa esikhulu iivithamini kwaye bohlulwa babe ngamaqela. Ngaphambili, nabo ayashiyana fat- kunye namanzi ukunyibilika, kodwa ukuvela kukho inani elikhulu analogs deaktualizirovalo oluhlobo.

• A: Eli qela libandakanya izinto retinoids akwi kombala olubonakalayo zaseprayimari. Kwakhona ivuselela ukukhula kunye nophuhliso, inika ukhuselo antioxidant kunye nezifo. Found e iminqathe, ithanga, ioli cod-esibindini.
• Ku: eli qela luquka inani elikhulu kakhulu kwezinto yokuhlangana ngoko nangoko emva ezininzi kuThixo kwemisebenzi. Kukuninzi abakhoyo umgubo, isidlo, iimbotyi.

• C: apha ineempahla enye kuphela - ascorbic acid. entry yalo umzimba kunokwenzeka kuphela evela ngaphandle, kunye nokutya, ngelixa iivithamini eseleyo kuhlanganiswa ukusa kwinqanaba elithile. Ngexesha lokusekwa collagen, serotonin, tryptophan, corticosteroids uncedo lwakhe. Ibandakanya kwi ukwetyisa ukutya, immunomodulation, yokungenelela ezinye izinto. Le yenye yezona zinto zibalulekileyo emzimbeni, kwaye oko kukuthi, ngethamsanqa, ezifumaneka iziqhamo emininzi nemifuno.
• D: iqela iikhompawundi leyo akhiwa sesichengeni sosasazeko lwemitha yelanga esikhumbeni. Ukuqinisekisa ukufunxeka calcium kunye iphosphate, lukwakhuthaza Yindibanisela eziliqela iincindi zamadlala elawula icandelo seli futhi umzimba.
• E iivithamini ekuxhaseni umsebenzi okuzala. Ngaphezu koko, benza njengoko antioxidants kwaye zichaphazela kuphuhliso izihlunu. Yokuba immunomodulators esinamandla. Esafunyanwa ngeoli yemifuno.
• Ngu: ngokuyintloko noxanduva ekunqandeni igazi. Ukongeza, abathatha inxaxheba kidney, xa yokucolwa iigusha kunye zomzimba nokuqina synthesizes izakhiwo protein ezisetyenziswa intliziyo, imiphunga kunye namanye amaziko. Found in isipinatshi, cauliflower, broccoli, avokhado, mai, iibhanana.
• P: rutin, nenoxanduva ukunciphisa brittleness kunye permeability beendonga capillary. It kwandisa luthambe iiseli ezibomvu zegazi kwaye iipropati antioxidant. Found in sohlobo, nangwevu iti eluhlaza.

Ngamanye amaxesha ekubhekiselelwe iivithamini kunye nezinto ezifana, osebenza kwalaa migaqo nalaa babe ukubaluleka efanayo umzimba. Ngapha koko, intsilelo wabo kuthetha kanye imeko enye ezingemnandi kakhulu. Kwaye ukuba akukho nto ukutshintsha, umphumo ube yingozi.

Esihanahanisa-, hyper- kunye beriberi

Nayiphi nutritionist abaqeqeshiweyo okanye umntu elifanelekileyo wazi bhetele ukutya amaxesha 5-6 ngemini, kodwa iinxenye ezincinane, wena udle imali efanayo ukutya hi nkarhi wun'we. Kunjalo kunjalo iivithamini - wokwamkelwa yazo kufuneka ibe ababelindele kugqithise ezisongela ukuvela iingxaki.

Izimaphambili esihanahanisa- kunye ehleliyo uA kuthetha, ngokulandelelana, oko kusilela, ukuba excess kunye nokungabikho ngokupheleleyo nantoni na. Oku kuyinyaniso ukuba iimeko ezinxulumene iingxaki yengeniso umzimba iivithamini. Nangona nanye kwezi zifo musa ukuphuhlisa ngamini-nye, unyango kunokuba kakhulu ende kunye ezintsonkothileyo.

Maxa wambi ekudla ngokuba vitamin ukushiyeka, hypovitaminosis kuthetha kalukhuni into enye - ukungabikho iivithamini. Malunga kudla kuthiwa entwasahlobo, xa ixesha elide kufuneka utye ukutya okunkonkxiweyo, izondlo amahlwempu.

izizathu

Iiplastiki ngaphandle kunye nezo ziphuma ngaphakathi. Owayesakuba ibhekisela insufficiency iivithamini engenayo kunye nokutya. Ngelixa yesibini - lonke uluhlu iingxaki.

Okokuqala, kubekho imfuneko eyandileyo iivithamini. Kuyenzeka ngexesha lokukhulelwa, xa izinto ezinkulu yomzimba, ubukho sifo.

Okwesibini, ukuze yaphulwe okanye iindlela zabo nokwenziwa ukuba zinikezelwe ukuya kuyo. Kusenokubakho iingxaki lenguqu ukuya uhlobo esebenzayo iivithamini. Ngoko ngokwaneleyo kubo athole - hayi uthintelo hypovitaminosis. Umzimba nje awukwazi ukufunxa okanye sisebenzise kufuneka kweziyobisi.

Kwelinye icala, ebangela hypovitaminosis lwangaphakathi inokuba nokuba naso okanye ezifunyenwe ngenxa nezinye izifo. Enoba kwenzeka ntoni na, phantse kusoloko kukho ithuba, ukuba sinyangeke ngokupheleleyo, kangangoko kunokwenzeka ukuba ukubuyisela iziphene vitamin.

eziphambili ze iimpawu

Licacile elokuba, akulolize ke ingcambu yesiLatini "ebomini" kwisihloko ezi zinto, kodwa ukunqongophala kwabo akuthethi ngokuzenzekelayo ukufa, zonke iqala eyeke ngokwaneleyo. Noko ke, kusekho vitamin - oku kakhulu, ukuba ekhohlo alunyangwanga.

Njengoko sele kukhankanyiwe, iqela A obandakanyeka ezisebenza kwimbono kolwazi olubonakalayo. ukuncipha yayo kuyabonakala okukwazi nemeko isikhumba. Ngethamsanqa, omnye uphawu lokuqala zintswelo vitamin of Vitamin A zithathwa ukuba babe iintanda nakwiimbombo emlonyeni wakhe - luyaphilisa elide kabuhlungu. Ngeli xesha, kodwa ayikwazi ukuthetha malunga neengozi zempilo, kodwa iliphawu ezicacileyo. Ukuba ayisazi imbuyekezo ukuba urhulumente sifo, kusekho vitamin of Vitamin A kungakhokelela kwilahleko umbono, ingakumbi ebumnyameni - ekuthiwa-yimfama ebusuku.

Le Group libandakanyeka kwiinkqubo ezininzi ebalulekileyo. ukuswela kwabo zinokukhokelela ekudakumbeni, isikhumba izilonda, iziphene Palsy, iintlungu edibeneyo, ukuphazamiseka emathunjini, ilahleko iinwele, ukonakala ingqalelo kunye inkumbulo, igazi kunye nezinye iingxaki ezinzulu.

Ukunqongophala ascorbic acid ekuqaleni ivela njenge ukuhla sifo, rhoqo SARS. Oku Ungaziva udinwe kalujaca. Ngaphezu koko oko kungakhokelela ekubeni ngeempumlo ukopha kunye nezilonda kwisisu zomlomo - ukhwekhwe.

Yamathambo - ukunqongophala ivithamin D - eveza kakhulu umbilo, ukuxozwa iinwele kunye ukuthamba amathambo ngenxa ukugxagxiseka calcium ukufunxeka. Oku kuyingozi kakhulu eselula, kuba amathambo kungenziwa zikhubazekile.

zintswelo Vitamin - oku kungekho joke. Ngoko ngexesha izifo onyaka, kodwa akukho ukufikelela iziqhamo kunye nemifuno, nentshukumo banda amelwe kukuzicingela ngempilo. Prevention hypovitaminosis elula. Akudingi ixesha nomgudu, kodwa oko ukuze buncothulwe inani enkulu iingxaki.

WoThintelo noNyango

Nokuba awuyazi ezibangela hypovitaminosis, amaqhinga ukuba bahlukane oko kusoloko efanayo - ukunqongophala wemvula. Uthintelo, ngokulandelelana, ijolise ukugcina apho.

Kakade ke, kuqala kwiinto zonke, oku kuphunyezwa ngokuthi kuhlaziywe yokudla yomguli. Ukuba kuyimfuneko, kwandisa isixa kwezinto ezithile ezisetyenziswa yonke imihla. Ukuba imvume yokungena imveliso efanelekileyo yendalo abanayo, zingakotshwa indawo yokuqaphela, okt amayeza. Nangona kunjalo, i-excess nako kunokubangela iingxaki, ngoko anenzondelelo kakhulu ukuba kulungile. Yonke kufuneka iwumodareyithe - oko kwaziwa kumaxesha amandulo. Ukuba kukho iziphene vitamin, iimpawu ezo atyeshelwa ixesha elide, ukuba unyango ebanzi, eziya kuthunyelwa kuzo zombini ukuphelisa intsilelo kwezinto kuyimfuneko, kwaye isiqabu iimpawu.

imiphumela

zintswelo Vitamin - sisifo esibi, njengoko ubungayi sithetha ngento. It ephazamisa ukusebenza okuqhelekileyo umzimba, nokwandiswa ukuba imeko kuhlala ingatshintshanga. Kakade ke, oko ephuhlisa ukuba akukho ngenye imini, kodwa kwiimeko eziqatha, ngenxa ngento enye - ukufa. Kwaye ukuba akuyi kuya kubangela ukuswela iivithamini ezithile ngqo, izifo ezibangwa kukunqongophala kubo, kuba ngokuqinisekileyo. Thusa kakhulu ukwazi ukuba kwiimeko ezininzi, ukunqanda ukuqhwalela oonobangela vitamin kunye, ngokufanelekileyo, unciphise Kulula kakhulu. Ukuze wenze oku, kufuneka nje ukutya ezahlukahlukeneyo. Ukuba oku akwenzeki - ngexesha ukuthatha amalungiselelo afikelelekayo.

malunga hypervitaminosis

Ngokuqhelekileyo, ukuze kuzuzwe esi urhulumente kunzima. Ukuba zintswelo vitamin - ingaphezulu okanye eqhelekileyo ngaphantsi ithi, le excess - lwepaki. Into yokuba umzimba ngokuqhelekileyo ibonisa nje ezo izinto ingafuneki kuyo. Kodwa akubi njalo. Ukuze ufumane agqithisile weevithamini, kufuneka utye ukutya zizityebi kuzo, yaye kwangaxeshanye iziyobisi ngeedosi eziphezulu. Amaninzi kukho agqithisile A no-D In uhlobo hypervitaminosis A waziva ayarhawuzela yaye exobukayo ulusu, intloko ebuhlungu, isicaphucaphu nokugabha. Ngokubanzi, ikhangeleka ngathi iyityhefu. Hypervitaminosis D - i kwamathambo kunye calcium iidipozithi entliziyweni, izintso, emithanjeni. Ngexesha lokuqala nqanaba luphawulwa ukungabi namdla, intloko ebuhlungu, umsebenzi disorder zesisu.