Xa usiya kwikhemesti, okanye uthetha nogqirha, okanye ufunda inqaku malunga nesondlo, umele ukuba ukhe weva amagama athi "iiVitamin" kunye "nezongezo" ngalinye, akunjalo? Ngamanye amaxesha xa usiva la magama, ukhe ucinge, "Kuthetha ukuthini oku?" I-Antioxidant, i-RDA,
amafutha -Anyibilikayo, Amanzi-Anyibilikayo... Kukho amagama amaninzi anje. Ngoko ke namhlanje sicinge, thatha la magama aviwa rhoqo size sikuchazele ukuba yintoni intsingiselo yawo elula. Oku kufana nesichazi-magama esincinci.
Zithini iivithamini kunye neeminerali ngokusisiseko?
Masiqale ngamagama amabini esiwava rhoqo.
- Iivithamini: Ngamafutshane, ezi zizondlo zendalo ezifumaneka kwizityalo nakwizilwanyana ezibalulekileyo ekukhuleni kwemizimba yethu, amandla, kunye nokusebenza kwemithambo-luvo. Kukho iintlobo ezimbini zeevithamini ezinceda ekugcineni impilo yethu. Ziivithamini ezinyibilikayo kumafutha kunye neevithamini ezinyibilikayo emanzini. Siza kuthetha ngazo kancinci.
- Iiminerali : Ezi zizondlo ezifumaneka emhlabeni okanye emanzini kwaye zifunxwa zizityalo nezilwanyana. Ezi minerali zezona zinto ziphambili zamazinyo namathambo ethu. Zikwanceda ekwakheni iiseli kwaye zenze ukuba imithambo-luvo isebenze kakuhle. I-calcium kunye ne -magnesium zimizekelo emihle yoku.
- IiMicronutrients: Eli ligama eliqhelekileyo leevithamini kunye neeminerali. Zibizwa ngokuba "ziimicro" kuba imizimba yethu izifuna ngobuninzi obuncinci kakhulu. Nangona zincinci ngobungakanani, zibalulekile ekusebenzeni kakuhle kwe "macronutrients" ezifunwa yimizimba yethu ngobuninzi, njengamafutha , iiproteni kunye neecarbohydrate.
Yintoni umahluko phakathi kweevithamini "ezinyibilikayo ngamafutha" kunye neevithamini "ezinyibilikayo ngamanzi"?
Oku kubaluleke kakhulu kuba indlela ethathwa ngayo ivithamini kunye nemiphumo enokuba nayo ixhomekeke kuhlobo lwayo. Masibone ngokucacileyo umahluko phakathi kwezi zimbini.
| Uphawu | Iivithamini ezinyibilikayo ngamafutha | Iivithamini ezinyibilikayo emanzini |
|---|
| Iintlobo | Iivithamini A, D, E, kunye ne-K | Iivithamini zeVithamin C kunye neB (umz. i-folic acid, i-B6, i-B12) |
| Indawo yokugcina izinto emzimbeni | Ewe. Igcinwa kwisibindi nakwizicubu ezinamafutha kwaye isetyenziswa xa kuyimfuneko. | Hayi. Umzimba uyawuthatha umlinganiselo owufunayo uze ukhuphe okuseleyo kumchamo. |
| Umngcipheko wobuthi (Ubuthi) | Ukuba uthatha ngaphezu komlinganiselo ocetyiswayo, inokuqokelelana emzimbeni ize ibe yityhefu. Oku kunokubangela iimeko ezinzima ezifana nesicaphucaphu, ukuhlanza kunye nokonakala kwesibindi. | Umngcipheko wokutya ityhefu uphantsi kakhulu kuba okugqithisileyo kuyasuswa emzimbeni. |
| Umngcipheko wokunqongophala | Kuthatha ixesha ukuba kubekho ukungabikho komzimba kuba kugcinwe emzimbeni. | Ngenxa yokuba ayigcinwanga emzimbeni, ukusilela kunokuvela ngokukhawuleza ukuba akufumaneki ngokutya kwemihla ngemihla. |
Eyona nto ibalulekileyo kukuba ungaze uthathe naziphi na iivithamini, ingakumbi iivithamini ezinyibilikayo kumafutha, ngeedosi ezininzi ngaphandle kokubonisana nogqirha. Ukuba ukrokrela ukuba kukho nayiphi na ityhefu, qhagamshelana nogqirha wakho ngoko nangoko. Kwimeko engxamisekileyo, ungatsalela umnxeba iZiko loLwazi lweeTyhefu leSizwe kwiSibhedlele sikaZwelonke saseColombo.
Abakhuseli boMzimba Wethu: Funda Ngee-Antioxidants kunye neeFree Radicals
La magama mabini aviwa yonke indawo ngoku. Ibali elilula emva koku lilandelayo.
- Ii-Free Radicals: Zicinge ezi njengee-particles ezincinci ezingaqhelekanga nezingazinzanga ngaphakathi emizimbeni yethu. Ekubeni zingenayo i-electron, zizama 'ukube' ii-electron kwezinye iimolekyuli ukuze zizinzile. Le nkqubo siyibiza ngokuba yi-oxidation . Le oxidation inokonakalisa iiseli zethu. Ifana nentsimbi egqwalayo.
- Ii-Antioxidants: La ngamaqhawe ebali. Oko kwenziwa zezi antioxidants kukunika ezo free radicals zikhathazayo i-electron yazo, ezizinzisa. Oko kukuthi, ziyazithintela ekonakaliseni iiseli. Iivithamini A, C, E kunye ne -beta-caroteneZii-antioxidants ezinamandla.
- Iikhemikhali zePhytochemicals: Ezi ziikhompawundi ezifumaneka kwiziqhamo, imifuno, nakwezinye izityalo ezineenzuzo zempilo. Zihlala zisebenza njengee-antioxidants. Imizekelo ibandakanya i-lycopene kwiitamati kunye ne-resveratrol kwiidiliya.
Izongezo kunye namagama anxulumene nazo
Sidla ngokuthi, "Thatha isongezelelo." Makhe sijonge amagama anxulumene noko.
- Izongezo: Ngamafutshane, izongezo zizinto esizithatha ngaphandle ukuze silungise ukunqongophala kwezondlo ekutyeni kwethu kwemihla ngemihla. Ezi zinokuba ziivithamini, iiminerali, imifuno , okanye ezinye izinto. Into ebalulekileyo kukuba izongezo azithathi indawo yokutya okunesondlo, kodwa ziyongezo kuphela.
- Ii-Amino Acids : Ezi zizinto ezakha iiproteni. Imizimba yethu ifuna ii-amino acids ezingama-21 ezahlukeneyo ukuze isebenze kakuhle. Ezinye zazo zenziwe emzimbeni. Kodwa ezinye ii-amino acids ezibalulekileyo kufuneka zifunyanwe ekutyeni.
- Iizityalo/IiHerbs: Zombini zizinto ezithathwe kwizityalo kwaye zisetyenziswa njengezongezo ngezizathu zempilo.
- Qinisa: Eli ligama elinikwa inkqubo yokongeza iivithamini kunye neeminerali ekutyeni okanye kwisiselo ukuze kwandiswe ixabiso lesondlo. Umzekelo, iipakethi zobisi 'ziyaqiniswa' ngokongeza iivithamini A kunye no-D.
- I-Multivitamin : Ukuba ipilisi, isiraphu, okanye olunye uhlobo luneevithamini ezingaphezu kwesinye, sizibiza ngokuba yi-multivitamin.
Iivithamini zangaphambi kokuzalwa koomama abakhulelweyo
Oku kukwayinxalenye ebaluleke kakhulu.
Iivithamini zangaphambi kokuzalwa luhlobo lweevithamini ezininzi ezenzelwe ngokukodwa ukubonelela umama okhulelweyo ngezakhamzimba azidingayo. Zine
-folic acid, i-iron, kunye
ne-calcium engaphezulu kune-multivitamin eqhelekileyo. Kubaluleke kakhulu ukuzithatha kanye njengoko ugqirha wakho ecebisa.
Zithetha ukuthini ezi zinto zikwileyibhile?
Xa uthatha ibhotile yezithako zokutya okanye ipakethi yokutya, kubalulekile ukwazi ngala magama mabini akuyo.
- Isibonelelo Semihla ngemihla Esicetyiswayo (RDA):Eli linani lezondlo ezidingwa ngabantu abaninzi abasempilweni ngosuku ukuthintela izifo. Oku kuyahluka ngokweminyaka kunye nesini. Umzekelo, i-RDA yevithamini C ingahluka ukusuka kwi-15 ukuya kwi-120 milligrams ngosuku.
- Ixabiso Lemihla Ngemihla (%DV): Oku kufumaneka kwiileyibhile zokutya okanye zeziselo. Kukuxelela ukuba ufumana malini kwiSibonelelo Semihla Ngemihla Esicetyiswayo (RDA) kwisabelo esinye saloo kutya. Umzekelo, ukuba ukutya kune-%DV ye-30% ye-calcium, oko kuthetha ukuba ufumana i-30% yeemfuno zakho zemihla ngemihla ze-calcium kwisabelo esinye.
- I-Megadose : Eli ligama elisetyenziselwa ukuchaza izongezo ezibonelela ngaphezulu kwe-100% yesixa esicetyiswayo semihla ngemihla seevithamini kunye neeminerali. Kwakhona, ukuthatha iidosi eziphezulu kangaka ngaphandle kwengcebiso kagqirha kunokuba yingozi kakhulu.
Umyalezo Wokuya Ekhaya
- Iivithamini kunye neeminerali zibalulekile kwimpilo yethu. Kodwa eyona nto ibalulekileyo kukulinganisela . Ukuba zininzi kakhulu kwaye zincinci kakhulu azilunganga.
- Iivithamini ezinyibilikayo ngamafutha (A, D, E, K) zigcinwa emzimbeni kwaye zinokuba yityhefu ukuba zisetyenziswa kakhulu. Iivithamini ezinyibilikayo ngamanzi (C, B) zinomngcipheko omncinci.
- Izongezo 'zizongezo' zokutya okulungileyo, aziyonto 'ethatha indawo'.
- Okubaluleke kakhulu: Kuphephe ukuthatha naziphi na iivithamini okanye izongezo, ingakumbi iidosi ezinkulu, ngaphandle kokuthetha nogqirha wakho.
- Funda ilebhile yokutya okanye izongezo ozithathayo uze uqonde ukuba ziqulethe ntoni (RDA, %DV).
Iivithamini, izongezo, isondlo, i-RDA, ii-Antioxidants, iiMinerals, iSri Lanka
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