Kodi mukudziwa tanthauzo lenileni la mawu awa omwe mumamva nthawi zambiri mukamalankhula za mavitamini? (Mawu Owonjezera a Vitamini ndi Zowonjezera)

Mukapita ku pharmacy, kapena mukalankhula ndi dokotala, kapena mukawerenga nkhani yokhudza zakudya, muyenera kuti mwamvapo mawu oti "Vitamini" ndi "Zowonjezera" limodzi ndi limodzi, sichoncho? Nthawi zina mukamva mawu awa, mumaganiza kuti, "Kodi izi zikutanthauza chiyani?" Antioxidant, RDA, mafuta - Sungunuka, Madzi - Sungunuka... Pali mawu ambiri ngati awa. Lero taganiza, tengani mawu awa omwe amamveka kawirikawiri ndikukufotokozerani tanthauzo lawo losavuta. Izi zili ngati dikishonale yaying'ono.

Kodi mavitamini ndi michere ndi chiyani kwenikweni?

Tiyeni tiyambe ndi mawu awiri omwe timamva nthawi zambiri.

• Mavitamini: Mwachidule, awa ndi michere yachilengedwe yomwe imapezeka m'zomera ndi nyama zomwe ndizofunikira kwambiri pakukula kwa thupi lathu, mphamvu, komanso kugwira ntchito kwa mitsempha. Pali mitundu iwiri ya mavitamini yomwe imathandiza kukhala ndi thanzi labwino. Ndi mavitamini osungunuka mafuta ndi mavitamini osungunuka m'madzi. Tikambirana za iwo posachedwa.

• Mchere : Izi ndi zakudya zomwe zimapezeka m'nthaka kapena m'madzi ndipo zimatengedwa ndi zomera ndi nyama. Mchere uwu ndi zigawo zazikulu za mano ndi mafupa athu. Zimathandizanso kumanga maselo ndikuthandizira kuti mitsempha igwire ntchito bwino. Calcium ndi magnesium ndi zitsanzo zabwino za izi.

• Ma Micronutrients: Ili ndi dzina la mavitamini ndi michere yonse. Amatchedwa "micro" chifukwa matupi athu amafunikira pang'ono kwambiri. Ngakhale kuti ndi ochepa kukula, ndi ofunikira kuti "macronutrients" omwe matupi athu amafunikira kwambiri agwire ntchito bwino, monga mafuta , mapuloteni, ndi chakudya.

Kodi kusiyana pakati pa mavitamini a "Fat-Soluble" ndi "Water-Soluble" ndi kotani?

Izi ndizofunikira kwambiri chifukwa momwe vitamini imatengedwa komanso zotsatira zake zimadalira mtundu wake. Tiyeni tiwone bwino kusiyana pakati pa ziwirizi.

Oteteza Thupi Lathu: Dziwani Zokhudza Ma Antioxidants ndi Free Radicals

Mawu awiriwa akumveka kulikonse tsopano. Nkhani yosavuta kumbuyo kwa izi ndi iyi.

• Ma Free Radicals: Taganizirani izi ngati tinthu tating'onoting'ono tosakhazikika m'thupi lathu. Popeza zikusowa electron, zimayesa 'kuba' ma elekitironi kuchokera ku mamolekyu ena kuti zikhale zokhazikika. Timatcha njira iyi kuti oxidation . Oxidation iyi imatha kuwononga maselo athu. Ili ngati chitsulo chochita dzimbiri.

• Ma antioxidants: Awa ndi ngwazi za nkhaniyi. Chomwe ma antioxidants awa amachita ndikupatsa ma free radicals ovutitsawo ma electron awoawo, kuwakhazikitsa. Izi zikutanthauza kuti, amawaletsa kuwononga maselo. Mavitamini A, C, E ndi beta-caroteneNdi ma antioxidants amphamvu.

• Mankhwala a Fitochemicals: Awa ndi mankhwala omwe amapezeka mu zipatso, ndiwo zamasamba, ndi zomera zina zomwe zimakhala ndi ubwino pa thanzi. Nthawi zambiri amagwira ntchito ngati ma antioxidants. Zitsanzo zake ndi monga lycopene mu tomato ndi resveratrol mu mphesa.

Zowonjezera ndi mawu ofanana

Kawirikawiri timati, "Imwani chowonjezera." Tiyeni tiwone mawu ogwirizana ndi zimenezo.

• Zakudya Zowonjezera: Mwachidule, zakudya zowonjezera ndi zinthu zomwe timatenga kuchokera kunja kuti tipeze kusowa kwa zakudya m'zakudya zathu za tsiku ndi tsiku. Izi zitha kukhala mavitamini, mchere, zitsamba , kapena zinthu zina. Chofunika ndichakuti zakudya zowonjezera sizilowa m'malo mwa zakudya zoyenera, koma zimangowonjezera.

• Ma Amino Acids : Awa ndi mapuloteni omwe amapanga. Matupi athu amafunika ma amino acid 21 osiyanasiyana kuti agwire ntchito bwino. Ena mwa iwo amapangidwa m'thupi. Koma ma amino acid ena ofunikira ayenera kupezeka kuchokera ku chakudya.

• Zomera/Zitsamba: Zonsezi ndi zinthu zochokera ku zomera ndipo zimagwiritsidwa ntchito ngati zowonjezera pazifukwa zaumoyo.

• Kulimbitsa: Ili ndi dzina lomwe limaperekedwa ku njira yowonjezera mavitamini ndi mchere mu chakudya kapena chakumwa kuti chiwonjezere zakudya. Mwachitsanzo, mapaketi a mkaka 'amalimbikitsidwa' powonjezera mavitamini A ndi D.

• Mavitamini ambiri : Ngati piritsi, madzi a madzi, kapena mtundu wina uliwonse uli ndi mavitamini oposa limodzi, timatcha kuti mavitamini ambiri.

Mavitamini a Ana Oyembekezera kwa Amayi Oyembekezera

Ichinso ndi gawo lofunika kwambiri. Mavitamini apakati ndi mtundu wa multivitamini wopangidwa mwapadera kuti apatse mayi wapakati michere yomwe amafunikira. Ali ndi folic acid, iron, ndi calcium yambiri kuposa multivitamin wamba. Ndikofunikira kwambiri kumwa izi monga momwe dokotala wanu akulangizira.

Kodi zinthu izi zomwe zili pa chizindikirocho zikutanthauza chiyani?

Mukatenga botolo la zowonjezera kapena paketi ya chakudya, ndikofunikira kudziwa mawu awiriwa omwe ali pamenepo.

• Ndalama Yovomerezeka ya Tsiku ndi Tsiku (RDA):Uwu ndi kuchuluka kwa zakudya zomwe anthu ambiri athanzi amafunikira patsiku kuti apewe matenda. Izi zimasiyana malinga ndi zaka komanso jenda. Mwachitsanzo, RDA ya vitamini C imatha kukhala mamiligalamu 15 mpaka 120 patsiku.

• Mtengo wa Tsiku ndi Tsiku (%DV): Izi zimapezeka pa zolemba za chakudya kapena zakumwa. Zimakuuzani kuchuluka kwa Recommended Daily Allowance (RDA) komwe mumapeza kuchokera ku gawo limodzi la chakudyacho. Mwachitsanzo, ngati chakudya chili ndi %DV ya 30% ya calcium, zikutanthauza kuti mumapeza 30% ya zosowa zanu za tsiku ndi tsiku za calcium pa gawo limodzi.

• Megadose : Ili ndi liwu lomwe limagwiritsidwa ntchito pofotokoza zowonjezera zomwe zimapereka zoposa 100% ya kuchuluka kwa mavitamini ndi michere komwe kumalimbikitsidwa tsiku lililonse. Apanso, kumwa mlingo waukulu wotere popanda upangiri wa dokotala kungakhale koopsa kwambiri.

Mavitamini, Zowonjezera, Zakudya, RDA, Ma antioxidants, Mineral, Sri Lanka