Kodi munayamba mwadzifunsapo kuti nkhani ya mawu oti ' vitamin ' ndi yotani yomwe timamva nthawi zonse? Mwina dokotala wanu wakupatsani vitamini. Kapena mwina mwawona mavitamini m'mabotolo okongola ku pharmacy. Kodi mavitamini awa ndi chiyani kwenikweni? Nchifukwa chiyani ndi ofunikira kwambiri m'thupi lathu? Lero, tiyeni tikambirane za izi m'njira yosavuta. Monga abwenzi awiri akulankhula.
Kalekale, cha m'ma 1970, anthu ambiri ankaganiza kuti mavitamini ndi zinthu zachilendo chabe. Koma pang'onopang'ono, pamene sayansi inkapita patsogolo komanso kafukufuku ankawonjezeka, aliyense anazindikira kuti mavitamini ndi ofunikira pa moyo wathu wathanzi. Tsopano, tiyeni tiwone momwe mavitamini ena akuluakulu amathandizira matupi athu.
Vitamini C: Mphamvu ya chitetezo chathu chamthupi
Palibe njira yomwe simunamvepo za vitamini C. Ichi ndichifukwa chake muyenera kudya malalanje ndikumwa madzi a lalanje, makamaka mukakhala ndi chimfine. Nkhani ya vitamini C inayamba zaka zoposa zana zapitazo.
Tangoganizirani, kale, oyendetsa sitima omwe ankayenda miyezi yambiri pa sitima ankadwala matenda achilendo. Ankatchedwa scurvy . Matendawa akayamba, mkamwa unkatuluka magazi, thupi linkataya mphamvu zake, ndipo nthawi zina linkafa. Pambuyo pake zinapezeka kuti chifukwa cha izi chinali kusowa kwa zipatso ndi ndiwo zamasamba zatsopano. Choncho atayamba kudya zinthu monga mandimu, matendawa anatha kwathunthu. Chifukwa cha izi chinali vitamini C mu mandimu.
Vitamini C ndi antioxidant wamphamvu. Mwachidule, ndi chinthu chomwe chimalimbana ndi tinthu toopsa tomwe timawononga maselo a thupi lathu, kutidwalitsa, komanso kutikalamba.
Kafukufuku waposachedwa akuwonetsa kuti vitamini C ingathandize kuteteza matenda monga khansa, matenda a mtima , ndi ng'ala. Vitamini C imathandizanso kulimbitsa chitetezo chathu cha mthupi ndikuchepetsa chiopsezo chodwala pafupipafupi.
Banja la Vitamini B: lofunika kwambiri pa mphamvu ndi malingaliro athu
Ukanena kuti vitamini B, si imodzi, imakhala ngati banja. Pali mitundu yambiri ya vitamini B. Pa Nkhondo Yachiwiri Yapadziko Lonse, asilikali anapatsidwa paketi ya vitamini pamodzi ndi maphukusi awo a chakudya kuti akhale olimba mtima komanso odekha m'maganizo.
Kodi mudawonapo mawu oti 'Wolemeretsedwa ndi Mavitamini a B' pa mapaketi a ufa wa buledi kapena mabokosi a chimanga omwe mumagula m'sitolo? Ichi ndichifukwa chake. Kale, anthu adadwala matenda otchedwa Pellagra chifukwa cha kusowa kwa Niacin, mtundu wa vitamini B. Izi sizingayambitse mavuto am'mimba okha komanso matenda amisala . Pofuna kupewa izi, maboma adalowererapo ndikukhazikitsa malamulo owonjezera vitamini B kuzinthu monga ufa.
Tiyeni tiwone ena mwa mamembala akuluakulu a banja la vitamini B ndi momwe amathandizira matupi athu mu tebulo ili.
| Mtundu wa Vitamini B | Kuthandiza thupi lathu |
|---|---|
| Niacin | Kusintha chakudya kukhala mphamvu, kuti chigwire ntchito bwino mu dongosolo la mitsempha. |
| Thiamine (B1) | Chofunika kwambiri pakupanga mphamvu komanso thanzi la mtima. |
| Riboflavin (Riboflavin - B2) | Zimathandiza thupi kukula ndi kupanga maselo ofiira a magazi. |
| Vitamini B6 | Chofunika kwambiri pa ntchito ya ubongo, mahomoni, komanso chitetezo chamthupi. |
| Vitamini B12 | Chofunika kwambiri kuti mitsempha ikhale yathanzi komanso kuti maselo ofiira a magazi akhale ndi thanzi. |
| Folic Acid | Chofunika kwambiri pakukula kwa mwana wosabadwayo panthawi ya mimba. (Tidzakambirana za izi mwatsatanetsatane) |
Folic Acid: Chofunika kwambiri kwa inu monga mayi
Folic acid ndi imodzi mwa ziwalo zofunika kwambiri m'banja la vitamini B. Izi ndizofunikira kwambiri, makamaka ngati mukuyembekezera mwana, kapena muli pabanja ndipo mukuganiza zokhala ndi mwana.
Kafukufuku wapeza kuti makanda obadwa kwa amayi omwe amamwa folic acid asanayambe kutenga mimba amakhala ndi chiopsezo chochepa chobadwa ndi zilema zazikulu monga spina bifida , matenda oopsa omwe amakhudza msana ndi dongosolo la mitsempha la mwana.
Choncho, ngati mukuganiza zokhala ndi mwana, madokotala amalimbikitsa kumwa folic acid osachepera miyezi itatu musanayambe kutenga pakati. Ndikofunikira kwambiri kulankhula ndi dokotala wanu za izi ndikupeza upangiri woyenera.
Vitamini E: chitetezo cha mtima ndi khungu
Kodi mukukumbukira katuni yomwe mudawonera muli mwana yokhudza munthu amene anali ndi mphamvu podya sipinachi? Sipinachi imeneyo ili ndi vitamini E wambiri. Kale, vitamini E inali ndi nkhani yachilendo. Ankakhulupirira kuti imawonjezera mphamvu zogonana.
Koma tsopano, kafukufuku wamakono wapeza kuti vitamini E, monga vitamini C, ndi antioxidant yamphamvu kwambiri . Izi zikutanthauza kuti imachepetsa kuwonongeka kwa maselo athu. Makamaka, kafukufuku wina wapeza kuti vitamini E imatha kuchepetsa chiopsezo cha matenda a mtima ndi pafupifupi 40% . Tikudziwanso kuti vitamini E imathandiza kukhala ndi khungu labwino komanso kupangitsa khungu kukhala lowala.
Koma vuto ndilakuti, n'kovuta pang'ono kupeza vitamini E wokwanira womwe timafunikira kuchokera ku chakudya chokha. Choncho nthawi zina timayenera kumwa ngati chowonjezera pa upangiri wa dokotala.
Tsogolo la mavitamini: Kodi kafukufuku amatiuzanso chiyani?
Nkhani yokhudza mavitamini siimatha pano. Asayansi akupezabe zinthu zatsopano. Yang'anani mbale yanu ya saladi. Tomato, kaloti, masamba obiriwira omwe ali mmenemo... Kafukufuku akuchitika tsopano pa mankhwala omwe amawapatsa mtundu wawo ndikuwapangitsa kukhala opindulitsa kwambiri. Izi zimatchedwa phytochemicals . Mwachitsanzo, lycopene mu tomato ndi antioxidant wamphamvu.
M'tsogolomu, kafukufuku adzatithandizanso kumvetsetsa chifukwa chake vitamini yomweyi imakhudza anthu osiyanasiyana mosiyana. Izi zikutanthauza kuti mtsogolomu, tidzakhala ndi mwayi wopereka chithandizo cha vitamini chogwirizana ndi majini anu.
Uthenga Wopita Nawo Kunyumba
- Mavitamini ndi michere yofunika kwambiri pa ntchito zonse za thupi lathu. Popanda iwo, sitingakhale ndi thanzi labwino.
- Vitamini iliyonse ili ndi ntchito yakeyake. Vitamini C imathandiza chitetezo chamthupi, vitamini B imathandiza mphamvu ndi dongosolo lamanjenje, ndipo vitamini E imathandiza mtima ndi khungu.
- Njira yabwino kwambiri yopezera mavitamini ndi kudya zakudya zopatsa thanzi . Amapezeka mu zipatso zatsopano, ndiwo zamasamba, tirigu, nyama, nsomba, ndi mkaka.
- Folic acid ndi yofunika kwambiri kwa mayi amene akuyembekezera mwana.
- Musamwe mavitamini owonjezera nokha. Onetsetsani kuti mwaonana ndi dokotala wanu ndipo muwamwe pokhapokha ngati akulangizani. Chifukwa mavitamini ochulukirapo angayambitsenso kuvulaza thupi.
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