Uma uya ekhemisi, noma ukhuluma nodokotela, noma ufunda isihloko mayelana nokudla okunempilo, kumelwe ukuthi uke wezwa amagama athi "Amavithamini" kanye "Nezithasiselo" ngalinye ngalinye, akunjalo? Ngezinye izikhathi uma uzwa la magama, ucabanga ukuthi, "Kusho ukuthini lokhu?" I-Antioxidant, i-RDA,
amafutha -Ancibilikayo, Amanzi -Ancibilikayo... Kunamagama amaningi afana nalawa. Ngakho-ke namuhla sicabange ukuthi, thatha la magama avame ukuzwakala bese sikuchazela ukuthi iyini incazelo yawo elula. Lokhu kufana nesichazamazwi esincane.
Ayini amavithamini namaminerali ngokuyisisekelo?
Ake siqale ngamagama amabili esivame ukuwazwa.
- Amavithamini: Kalula nje, lezi izakhamzimba ezitholakala ezitshalweni nasezilwaneni ezibalulekile ekukhuleni kwemizimba yethu, amandla, kanye nokusebenza kwezinzwa. Kunezinhlobo ezimbili zamavithamini ezisiza ekugcineni impilo yethu. Zingamavithamini ancibilika emafutheni kanye namavithamini ancibilika emanzini. Sizoxoxa ngazo kafushane.
- Amaminerali : Lawa amaminerali atholakala enhlabathini noma emanzini futhi amuncwa yizitshalo nezilwane. Lawa maminerali ayizakhi eziyinhloko zamazinyo namathambo ethu. Aphinde asize ekwakheni amaseli futhi enze imizwa yezinzwa isebenze kahle. I-calcium ne -magnesium ziyizibonelo ezinhle zalokhu.
- Ama-Micronutrients: Leli igama elijwayelekile lamavithamini namaminerali. Abizwa ngokuthi "ama-micro" ngoba imizimba yethu iyawadinga ngamanani amancane kakhulu. Nakuba emancane ngobukhulu, abalulekile ekusebenzeni kahle kwama-"macronutrients" adingwa yimizimba yethu ngamanani amakhulu, njengamafutha , amaprotheni, nama-carbohydrate.
Uyini umehluko phakathi kwamavithamini athi "Amafutha Ancibilikayo" kanye namavithamini athi "Ancibilikayo Ngamanzi"?
Lokhu kubaluleke kakhulu ngoba indlela i-vitamin ethathwa ngayo kanye nemiphumela engaba nayo kunqunywa uhlobo lwayo. Ake sibone ngokucacile umehluko phakathi kwalokhu okubili.
| Isici | Amavithamini Ancibilika Amafutha | Amavithamini Ancibilikayo Ngamanzi |
|---|
| Izinhlobo | Amavithamini A, D, E, kanye no-K | Amavithamini e-Vitamin C kanye ne-B (isib. i-folic acid, i-B6, i-B12) |
| Isitoreji emzimbeni | Yebo. Igcinwa esibindini nasezicutshini ezinamafutha futhi isetshenziswa uma kudingeka. | Cha. Umzimba uthatha inani olidingayo bese ukhipha okusele emchameni. |
| Ingozi yobuthi (Ubuthi) | Uma uthatha okungaphezu kwesilinganiso esinconywayo, kunganqwabelana emzimbeni bese kuba ubuthi. Lokhu kungabangela izimo ezingathi sína njengesicanucanu, ukuhlanza kanye nokulimala kwesibindi. | Ingozi yokuba nobuthi iphansi kakhulu ngoba okusele kuyakhishwa emzimbeni. |
| Ingozi yokuntuleka | Kuthatha isikhathi ukuthi kube nokuntuleka ngoba kugcinwa emzimbeni. | Ngenxa yokuthi ayigcinwa emzimbeni, ukuntuleka kwayo kungavela ngokushesha uma kungatholakali ngokudla kwansuku zonke. |
Into ebaluleke kakhulu ukuthi ungalokothi uthathe noma yimaphi amavithamini, ikakhulukazi amavithamini ancibilika emafutheni, ngemithamo emikhulu ngaphandle kokubonisana nodokotela. Uma usola ukuthi kukhona ubuthi, xhumana nodokotela wakho ngokushesha. Esimweni esiphuthumayo, ungashayela neNational Poisons Information Center eColombo National Hospital.
Abavikeli Bomzimba Wethu: Funda Ngama-Antioxidants Nama-Free Radicals
La magama amabili azwakala yonke indawo manje. Indaba elula ngemuva kwalokhu ilandelayo.
- Ama-Free Radicals: Cabanga ngalawa njengezinhlayiya ezincane ezingenangqondo, ezingazinzile ngaphakathi emizimbeni yethu. Njengoba zingenayo i-electron, zizama 'ukweba' ama-electron kwamanye ama-molecule ukuze azinze. Lokhu sikubiza ngokuthi i-oxidation yenqubo. Lokhu ku-oxidation kungalimaza amangqamuzana ethu. Kufana nensimbi egqwalayo.
- Ama-Antioxidants: Lawa angamaqhawe endabeni. Lokho okwenziwa yilawa ma-antioxidants ukunikeza lawo ma-free radical akhathazayo i-electron yawo, ewaqinisa. Okusho ukuthi, ayawavimba ekulimaleni amangqamuzana. Amavithamini A, C, E kanye ne -beta-caroteneZiyi-antioxidant enamandla.
- Amakhemikhali e-phyto: Lawa amakhemikhali atholakala ezithelweni, emifinweni, nakwezinye izitshalo anezinzuzo zezempilo. Avame ukusebenza njengama-antioxidants. Izibonelo zifaka phakathi i-lycopene kutamatisi kanye ne-resveratrol kumagilebhisi.
Izithasiselo namagama ahlobene
Sivame ukuthi, "Thatha isithasiselo." Ake sibheke amagama ahlobene nalokho.
- Izithasiselo: Kalula nje, izithasiselo yizinto esizithatha ngaphandle ukuze silungise ukuntuleka kwezakhamzimba ekudleni kwethu kwansuku zonke. Lokhu kungaba amavithamini, amaminerali, amakhambi , noma ezinye izinto. Into ebalulekile ukuthi izithasiselo azithathi indawo yokudla okulinganiselayo, kodwa ziyisithasiselo kuphela.
- Ama-Amino Acids : Lawa amabhlogo okwakha amaprotheni. Imizimba yethu idinga ama-amino acid angu-21 ahlukene ukuze isebenze kahle. Amanye awo enziwa emzimbeni. Kodwa amanye ama-amino acid abalulekile kumele atholakale ekudleni.
- Izitshalo/Amakhambi: Zombili ziyizinto ezitholakala ezitshalweni futhi zisetshenziswa njengezithasiselo ngezizathu zempilo.
- I-Fortify: Leli igama elinikezwa inqubo yokwengeza amavithamini namaminerali ekudleni noma esiphuzweni ukuze kwandiswe inani lokudla okunomsoco. Isibonelo, amaphakethe obisi 'ayaqiniswa' ngokufaka amavithamini A no-D.
- Amavithamini amaningi : Uma iphilisi, isiraphu, noma olunye uhlobo luqukethe amavithamini angaphezu kwelilodwa, sikubiza ngokuthi amavithamini amaningi.
Amavithamini Angaphambi Kokubeletha Kwabesifazane Abakhulelwe
Lokhu futhi kuyingxenye ebaluleke kakhulu.
Amavithamini angaphambi kokubeletha awuhlobo lwamavithamini amaningi aklanyelwe ngokukhethekile ukunikeza umama okhulelwe izakhamzimba ezincane azidingayo. Aqukethe
i-folic acid, i-iron, ne
-calcium eningi kune-multivitamin ejwayelekile. Kubaluleke kakhulu ukuwathatha njengoba nje udokotela wakho encoma.
Zisho ukuthini lezi zinto ezikulebula?
Uma uthatha ibhodlela lezithako zokudla noma iphakethe lokudla, kubalulekile ukwazi ngala magama amabili akulo.
- Isibonelelo Sansuku Zonke Esinconyiwe (RDA):Leli inani lezakhamzimba ezidingwa abantu abaningi abanempilo ngosuku ukuze bavimbele izifo. Lokhu kuyahlukahluka ngobudala nobulili. Isibonelo, i-RDA yevithamini C ingaba phakathi kwama-milligram angu-15 kuya kwangu-120 ngosuku.
- Inani Lansuku Zonke (%DV): Lokhu kutholakala kumalebula okudla noma eziphuzo. Kukutshela ukuthi uthola malini ku-Recommended Daily Allowance (RDA) ekukhonzeni okukodwa kwalokho kudla. Isibonelo, uma ukudla kune-%DV engu-30% ye-calcium, lokho kusho ukuthi uthola u-30% wezidingo zakho zansuku zonke ze-calcium ekukhonzeni okukodwa.
- I-Megadose : Leli yigama elisetshenziselwa ukuchaza izithasiselo ezinikeza ngaphezu kwe-100% yenani elinconywayo lansuku zonke lamavithamini namaminerali. Futhi, ukuthatha imithamo ephezulu kangaka ngaphandle kweseluleko sezokwelapha kungaba yingozi kakhulu.
Umlayezo Wokuya Nawe Ekhaya
- Amavithamini namaminerali abalulekile empilweni yethu. Kodwa into ebaluleke kakhulu ukulinganisela . Kokubili okuningi kakhulu nokuncane kakhulu akukuhle.
- Amavithamini ancibilika emafutheni (A, D, E, K) agcinwa emzimbeni futhi angaba yingozi uma ethathwa ngokweqile. Amavithamini ancibilika emanzini (C, B) anengozi ephansi.
- Izithasiselo 'ziyisithasiselo' sokudla okuhle, hhayi 'esithatha indawo'.
- Okubaluleke kakhulu: Gwema ukuthatha noma yimaphi amavithamini noma izithasiselo, ikakhulukazi ama-megadose, ngaphandle kokukhuluma nodokotela wakho.
- Funda ilebula lanoma yikuphi ukudla noma isithasiselo osithathayo bese uqonda ukuthi kuquketheni (RDA, %DV).
Amavithamini, Izithasiselo, Ukudla Okunomsoco, i-RDA, Ama-Antioxidants, Amaminerali, iSri Lanka
💬 Comments (0)
Awekho amazwana athunyelwe okwamanje. Faka amazwana akho lapha okokuqala ngqa.
Engeza amazwana akho