Ngaba wakha wazibuza ukuba lithini ibali elingasemva kwegama elithi ' ivithamini ' esiliva rhoqo? Mhlawumbi ugqirha wakho ukunike ivithamini. Okanye mhlawumbi ukhe wazibona iivithamini kwiibhotile ezintle kwikhemesti. Zithini kanye kanye ezi vithamini? Kutheni zibaluleke kangaka emizimbeni yethu? Namhlanje, masithethe ngayo ngendlela elula kakhulu. Njengabahlobo ababini abathetha.
Ngamaxesha amandulo, malunga neminyaka yoo-1970, abantu abaninzi babecinga ukuba iivithamini zizinto nje ezingaqhelekanga. Kodwa kancinci kancinci, njengoko isayensi yayiqhubela phambili kwaye uphando lusanda, wonke umntu waqonda ukuba iivithamini zibalulekile kubomi bethu obusempilweni. Ngoku, makhe sijonge indlela ezinye zeevithamini eziphambili ezinceda ngayo imizimba yethu.
IVithamini C: Iqhawe lokuzikhusela kwethu emzimbeni
Akukho ndlela yokuba awukaze uve ngevithamini C. Yiyo loo nto kufuneka utye iiorenji uze usele ijusi yeorenji, ingakumbi xa unesifo somkhuhlane. Ibali levithamini C liqala kwiminyaka engaphezu kwekhulu eyadlulayo.
Khawucinge nje, kwixesha elidlulileyo, oomatiloshe ababehamba iinyanga ezininzi ngeenqanawa baba nesifo esingaqhelekanga. Sasibizwa ngokuba yi -scurvy . Xa esi sifo sivela, iintsini zaziphuma igazi, umzimba uphelelwe ngamandla, kwaye ngamanye amaxesha ude ufe. Kamva kwafunyaniswa ukuba unobangela woku yayikukungabikho kweziqhamo nemifuno emitsha. Ngoko ke xa baqala ukutya izinto ezifana neelamuni, esi sifo saphela ngokupheleleyo. Isizathu soku yayiyi-vitamin C kwiilamuni.
IVithamini C yi- antioxidant enamandla. Ngamafutshane, yinto elwa namasuntswana ayingozi awonakalisa iiseli zomzimba wethu, asenze sigule, aze asigugise.
Uphando lwangoku lubonisa ukuba ivithamin C inokunceda ekukhuseleni izifo ezifana nomhlaza, isifo sentliziyo , kunye ne-cataracts. Ivithamin C ikwanceda ekuqiniseni amajoni ethu omzimba kwaye inciphise umngcipheko wokugula rhoqo.
Usapho lweVitamin B: lubalulekile kumandla nengqondo yethu
Xa usithi i-vitamin B, ayisiyonto inye, ifana nosapho. Zininzi iintlobo ze-vitamin B. Ngexesha leMfazwe Yehlabathi yesiBini, amajoni anikwa ipakethi ye-vitamin kunye neepakethi zokutya ukuze ahlale eqinile kwaye ezolile engqondweni.
Ngaba wakha wawabona amagama athi 'Utyetyiswe ngeeVithamini zeB' kwiipakethi zomgubo wesonka okanye kwiibhokisi zeenkozo ozithengayo evenkileni? Yiyo loo nto. Ngaphambili, abantu babenesifo esibizwa ngokuba yiPellagra ngenxa yokunqongophala kweNiacin, uhlobo lwevithamini B. Oku kungabangela iingxaki zesisu kuphela kodwa nesifo sengqondo . Ukuthintela oku, oorhulumente bangenelela baza bazisa imithetho yokongeza ivithamini B kwizinto ezifana nomgubo.
Makhe sijonge amanye amalungu aphambili osapho lwevithamini B kunye nendlela anceda ngayo imizimba yethu kolu luhlu.
| Uhlobo lweVithamin B | Ukunceda imizimba yethu |
|---|---|
| I-Niacin | Ukuguqula ukutya kube ngamandla, kube ngumsebenzi wenkqubo yemithambo-luvo. |
| I-Thiamine (B1) | Kubalulekile ekuveliseni amandla kunye nempilo yentliziyo. |
| I-Riboflavin (i-Riboflavin - B2) | Inceda umzimba ukuba ukhule kwaye uvelise iiseli ezibomvu zegazi. |
| IVithamin B6 | Kubalulekile ekusebenzeni kwengqondo, ukulinganisela kwamahomoni, kunye nokuzikhusela komzimba. |
| I-Vitamin B12 | Kubalulekile ukugcina inkqubo yemithambo-luvo isempilweni kwaye yenze iiseli ezibomvu zegazi. |
| Ifolic acid | Kubaluleke kakhulu ekuphuhlisweni komntwana ongekazalwa ngexesha lokukhulelwa. (Siza kuthetha ngale nto ngokweenkcukacha ezithe vetshe) |
I-Folic Acid: Ibaluleke kakhulu kuwe njengomama ozayo
I-folic acid yenye yezona zinto zibalulekileyo kusapho lweevithamini ze-B. Le yinto ekufuneka uyifumane, ingakumbi ukuba ulindele umntwana, okanye utshatile kwaye ucinga ngokuba nomntwana.
Uphando lufumanise ukuba iintsana ezizelwe ngoomama abasebenzisa i-folic acid ngaphambi kokukhulelwa zinomngcipheko omncinci wokufumana iziphene ezinzulu zokuzalwa ezifana ne -spina bifida , imeko enzulu echaphazela umqolo womntwana kunye nenkqubo yemithambo-luvo.
Ngoko ke, ukuba ucinga ngokuba nomntwana, oogqirha bacebisa ukuba uthathe i-folic acid ubuncinane iinyanga ezi-3 ngaphambi kokuba ukhulelwe. Kubaluleke kakhulu ukuthetha nogqirha wakho ngale nto kwaye ufumane ingcebiso efanelekileyo.
I-Vitamin E: ikhusela intliziyo nolusu
Uyakhumbula ikhathuni owayibukela usengumntwana malunga nendoda eyaba namandla ngokutya ispinatshi? Eso sipinatshi sityebile kwivithamini E. Ngaphambili, ivithamini E yayinebali elingaqhelekanga. Kwakukholelwa ukuba inyusa amandla esondo.
Kodwa ngoku, uphando lwanamhlanje lufumanise ukuba i-vitamin E, njenge-vitamin C, yi -antioxidant enamandla kakhulu . Oko kuthetha ukuba inciphisa umonakalo kwiiseli zethu. Ngokukodwa, uphando oluthile lufumanise ukuba i-vitamin E inokunciphisa umngcipheko wesifo sentliziyo malunga ne-40% . Siyazi nokuba i-vitamin E inceda ukugcina ulusu lusempilweni kwaye ikhanyise ulusu.
Kodwa ingxaki kukuba, kunzima kancinci ukufumana umlinganiselo ofanelekileyo wevithamini E esiwufunayo ekutyeni kuphela. Ngoko ke ngamanye amaxesha kufuneka siwuthathe njengesongezelelo xa sinikwa iingcebiso zonyango.
Ikamva leevithamini: Yintoni enye esiyixelelwa luphando?
Ibali malunga neevithamini alipheli apha. Izazinzulu zisafumanisa izinto ezintsha. Jonga ipleyiti yakho yesaladi. Iitumato, iminqathe, imifuno ekuyo... Uphando ngoku luyaqhubeka malunga neekhemikhali ezizinika umbala wazo kwaye zizenze zibe luncedo kakhulu. Ezi zibizwa ngokuba ziiphytochemicals . Umzekelo, i-lycopene kwitumato yi-antioxidant enamandla.
Kwixesha elizayo, uphando luya kusinceda siqonde ukuba kutheni le vithamini inye ichaphazela abantu abahlukeneyo ngeendlela ezahlukeneyo. Oku kuthetha ukuba kwixesha elizayo, siya kukwazi ukubonelela ngonyango lweevithamini oluhambelana nejini zakho.
Umyalezo Wokuya Ekhaya
- Iivithamini zizinto eziyimfuneko kuzo zonke izinto ezifunekayo emzimbeni wethu. Ngaphandle kwazo, asinakuhlala sisempilweni.
- I-vitamin nganye inendima ethile. I-Vitamin C inceda ekukhuselekeni komzimba, i-Vitamin B inceda ngamandla kunye nenkqubo yemithambo-luvo, kwaye i-Vitamin E inceda kwintliziyo kunye nolusu.
- Eyona ndlela ilungileyo yokufumana iivithamini kukutya okunesondlo . Zininzi iziqhamo ezintsha, imifuno, iinkozo, inyama, intlanzi kunye neemveliso zobisi.
- I-folic acid ibalulekile kumfazi okhulelweyo.
- Musa ukuzithatha izongezo zeevithamini wedwa. Qiniseka ukuba uqhagamshelana nogqirha wakho kwaye uzithathe kuphela ngokwemilinganiselo emiselweyo ukuba uyayicebisa. Kuba iivithamini ezininzi zinokuba yingozi emzimbeni.
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