Wake wazibuza ukuthi iyini indaba engemuva kwegama elithi ' ivithamini ' esilizwa njalo? Mhlawumbe udokotela wakho ukunike ivithamini. Noma mhlawumbe uke wawabona amavithamini emabhodleleni amahle ekhemisi. Ayini ngempela la mavithamini? Kungani ebaluleke kangaka emizimbeni yethu? Namuhla, ake sixoxe ngakho ngendlela elula kakhulu. Njengabangane ababili bekhuluma.
Emuva ngaleso sikhathi, cishe ngawo-1970, abantu abaningi babecabanga ukuthi amavithamini ayizinto ezingavamile. Kodwa kancane kancane, njengoba isayensi ithuthuka futhi ucwaningo lwanda, wonke umuntu waqaphela ukuthi amavithamini abalulekile empilweni yethu enempilo. Manje, ake sibheke ukuthi amanye amavithamini ayinhloko asiza kanjani imizimba yethu.
I-Vitamin C: Iqhawe lokuzivikela komzimba wethu
Akukho ndlela yokuthi awukaze uzwe ngevithamini C. Yingakho kufanele udle amawolintshi futhi uphuze ijusi lewolintshi, ikakhulukazi uma unomkhuhlane. Indaba yevithamini C iqala eminyakeni engaphezu kwekhulu edlule.
Cabanga nje, esikhathini esidlule, amatilosi ayehamba izinyanga eziningi ngemikhumbi athola isifo esingavamile. Sasibizwa ngokuthi i-scurvy . Lapho lesi sifo siqala, izinsini zaziphuma igazi, umzimba wawulahlekelwa amandla awo, futhi ngezinye izikhathi ngisho nokufa. Kamuva kwatholakala ukuthi imbangela yalokhu kwakuwukuntuleka kwezithelo nemifino emisha. Ngakho lapho beqala ukudla izinto ezifana nolamula, lesi sifo sanyamalala ngokuphelele. Isizathu salokhu kwakuyi-vitamin C kulamula.
I-Vitamin C iyi- antioxidant enamandla. Kalula nje, iyinto elwa nezinhlayiya eziyingozi ezilimaza amangqamuzana emizimba yethu, zisigulise futhi zisigugise.
Ucwaningo lwamanje lubonisa ukuthi i-vitamin C ingasiza ekuvikeleni ezifweni ezifana nomdlavuza, isifo senhliziyo , kanye ne-cataracts. I-Vitamin C iyasiza futhi ekuqiniseni amasosha omzimba wethu futhi inciphise ingozi yokugula njalo.
Umndeni we-Vitamin B: obalulekile emandleni nasengqondweni yethu
Uma uthi i-vitamin B, akuyona eyodwa, ifana nomndeni. Kunezinhlobo eziningi ze-vitamin B. Ngesikhathi seMpi Yezwe II, amasosha anikezwa iphakethe lama-vitamin kanye namaphakethe awo okudla ukuze ahlale eqinile futhi ezolile engqondweni.
Wake wawabona amagama athi 'Okucebile ngamavithamini e-B' emaphaketheni kafulawa wesinkwa noma emabhokisini okusanhlamvu owathenga esitolo? Yingakho. Esikhathini esidlule, abantu baba nesifo esibizwa ngokuthi i-Pellagra ngenxa yokuntuleka kwe-Niacin, uhlobo lwevithamini B. Lokhu kungabangela hhayi nje izinkinga zesisu kodwa futhi nokugula kwengqondo . Ukuze kuvinjelwe lokhu, ohulumeni bangenelela futhi basungula imithetho yokwengeza ivithamini B ezintweni ezifana nofulawa.
Ake sibheke amanye amalungu ayinhloko omndeni wamavithamini B nokuthi asiza kanjani imizimba yethu kuleli thebula.
| Uhlobo lwevithamini B | Ukusiza imizimba yethu |
|---|---|
| I-Niacin | Ukuguqula ukudla kube amandla, kube ukusebenza kwesimiso sezinzwa. |
| I-Thiamine (B1) | Kubalulekile ekukhiqizweni kwamandla kanye nempilo yenhliziyo. |
| I-Riboflavin (i-Riboflavin - B2) | Kusiza umzimba ukuthi ukhule futhi ukhiqize amangqamuzana abomvu egazi. |
| I-Vitamin B6 | Kubalulekile ekusebenzeni kobuchopho, ibhalansi yama-hormone, kanye nokuzivikela komzimba. |
| I-Vitamin B12 | Kubalulekile ekugcineni uhlelo lwezinzwa luphilile futhi lwakhe amangqamuzana abomvu egazi. |
| I-Folic Acid | Kubaluleke kakhulu ekukhuleni kwengane ngesikhathi sokukhulelwa. (Sizoxoxa ngalokhu ngokuningiliziwe) |
I-Folic Acid: Ibaluleke kakhulu kuwe njengomama ozayo
I-folic acid ingenye yamalungu abaluleke kakhulu emndenini wamavithamini B. Lokhu kuyinto okumele ube nayo, ikakhulukazi uma ulindele umntwana, noma ushadile futhi ucabanga ngokuba nomntwana.
Ucwaningo luthole ukuthi izingane ezizalwa omama abaphuza i-folic acid ngaphambi kokukhulelwa zisengozini encane kakhulu yokuthola izinkinga ezinkulu zokuzalwa njenge- spina bifida , isimo esibi esithinta umgogodla wengane kanye nesistimu yezinzwa.
Ngakho-ke, uma ucabanga ngokuba nomntwana, odokotela batusa ukuthi uphuze i-folic acid okungenani izinyanga ezintathu ngaphambi kokukhulelwa. Kubaluleke kakhulu ukukhuluma nodokotela wakho ngalokhu futhi uthole iseluleko esifanele.
I-Vitamin E: umvikeli wenhliziyo nesikhumba
Uyakhumbula ikhathuni owayibuka useyingane mayelana nendoda eyaqina ngokudla isipinashi? Leso sipinashi sicebile ngevithamini E. Esikhathini esidlule, ivithamini E yayinendaba engavamile. Kwakukholelwa ukuthi yandisa amandla ocansi.
Kodwa manje, ucwaningo lwanamuhla luthole ukuthi i-vitamin E, njenge-vitamin C, iyi -antioxidant enamandla kakhulu . Lokho kusho ukuthi inciphisa umonakalo kumaseli ethu. Ikakhulukazi, olunye ucwaningo luthole ukuthi i-vitamin E inganciphisa ingozi yesifo senhliziyo cishe ngo-40% . Siyazi futhi ukuthi i-vitamin E isiza ukugcina isikhumba siphilile futhi sikhanyise isikhumba.
Kodwa inkinga iwukuthi, kunzima kancane ukuthola inani elifanele le-vitamin E esilidingayo ekudleni kuphela. Ngakho-ke ngezinye izikhathi kufanele silithathe njengesengezo seseluleko sezokwelapha.
Ikusasa lamavithamini: Yini enye esitshelwa yona ucwaningo?
Indaba ngamavithamini ayipheli lapha. Ososayensi basathola izinto ezintsha. Bheka ipuleti lakho lesaladi. Utamatisi, izaqathi, imifino ekulo... Ucwaningo seluyaqhubeka ngama-chemical compounds awanika umbala wawo futhi awenze abe nenzuzo enkulu. Lawa abizwa ngokuthi ama-phytochemicals . Isibonelo, i-lycopene kumatamatisi iyi-antioxidant enamandla.
Esikhathini esizayo, ucwaningo luzosisiza futhi siqonde ukuthi kungani i-vitamin efanayo ithinta abantu abahlukene ngendlela ehlukile. Lokhu kusho ukuthi esikhathini esizayo, sizokwazi ukuhlinzeka ngokwelashwa nge-vitamin okufanelana nezakhi zofuzo zakho.
Umlayezo Wokuya Nawe Ekhaya
- Amavithamini ayizakhamzimba ezibalulekile kuyo yonke imisebenzi yomzimba wethu. Ngaphandle kwawo, asikwazi ukuhlala siphilile.
- I-vithamini ngayinye inendima ethile. I-Vitamin C iyasiza ekulweni namasosha omzimba, i-Vitamin B iyasiza ngamandla kanye nesimiso sezinzwa, kanti i-Vitamin E iyasiza enhliziyweni nasesikhumbeni.
- Indlela engcono kakhulu yokuthola amavithamini ukudla okulinganiselayo . Atholakala kakhulu ezithelweni ezintsha, imifino, okusanhlamvu, inyama, inhlanzi kanye nemikhiqizo yobisi.
- I-folic acid ibalulekile kowesifazane okhulelwe.
- Ungazisebenzisi izithasiselo zamavithamini wedwa. Qiniseka ukuthi uthintana nodokotela wakho futhi uzithatha kuphela ngomthamo onqunyiwe uma encoma. Ngoba amavithamini amaningi kakhulu angaba yingozi emzimbeni.
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