Mavitamini

Mavitamini ndi gulu lazinthu zomwe zimafunikira kuti maselo azigwira bwino ntchito, kukula, ndikukula.

Pali mavitamini 13 ofunikira. Izi zikutanthauza kuti mavitaminiwa amafunikira kuti thupi lizigwira ntchito moyenera. Ali:

• Vitamini A.
• Vitamini C
• Vitamini D.
• Vitamini E
• Vitamini K
• Vitamini B1 (thiamine)
• Vitamini B2 (riboflavin)
• Vitamini B3 (niacin)
• Pantothenic acid (B5)
• Zamgululi (B7)
• Vitamini B6
• Vitamini B12 (cyanocobalamin)
• Folate (folic acid ndi B9)

Mavitamini amagawika m'magulu awiri:

• Mavitamini osungunuka ndi mafuta amasungidwa munyama zamafuta. Mavitamini anayi osungunuka ndi mavitamini A, D, E, ndi K. Mavitaminiwa amalowetsedwa mosavuta ndi thupi pamaso pa mafuta azakudya.
• Pali mavitamini asanu ndi anayi osungunuka m'madzi. Sizisungidwa m'thupi. Mavitamini aliwonse osungunuka amadzi amatuluka mthupi kudzera mumkodzo. Ngakhale, thupi limasunga pang'ono mavitamini awa, amayenera kumwedwa pafupipafupi kuti muchepetse kuchepa kwa thupi. Vitamini B12 ndiye vitamini yekha wosungunuka m'madzi yemwe amatha kusungidwa m'chiwindi kwa zaka zambiri.

Zina mwa zinthu monga mavitamini zimafunikanso ndi thupi monga:

• Choline
• Zamatsenga

Mavitamini aliwonse omwe ali pansipa ali ndi ntchito yofunikira mthupi. Kuperewera kwa vitamini kumachitika ngati mulibe vitamini wokwanira. Kulephera kwa Vitamini kumatha kuyambitsa mavuto azaumoyo.

Kusadya zipatso zokwanira, ndiwo zamasamba, nyemba, mphodza, tirigu wathunthu ndi zakudya zamkaka zotetezedwa kumatha kuwonjezera chiopsezo cha matenda, kuphatikizapo matenda amtima, khansa, komanso kufooka kwa mafupa (kufooka kwa mafupa).

• Vitamini A imathandizira kupanga ndi kusunga mano athanzi, mafupa, minofu yofewa, mamina, ndi khungu.
• Vitamini B6 amatchedwanso pyridoxine. Vitamini B6 imathandizira kupanga maselo ofiira a magazi ndikukhalabe ndi magwiridwe antchito aubongo. Vitamini uyu amatenganso gawo lofunikira m'mapuloteni omwe ali mbali ya machitidwe ambiri amthupi. Mapuloteni ambiri omwe mumadya ndi omwe amachititsa kuti thupi lanu likhale ndi pyridoxine.
• Vitamini B12, monga mavitamini ena a B, ndikofunikira pakukula kwa thupi. Zimathandizanso kupanga maselo ofiira ofiira komanso kukhala ndi dongosolo lamanjenje.
• Vitamini C, wotchedwanso ascorbic acid, ndi antioxidant yomwe imalimbikitsa mano abwino ndi nkhama. Zimathandiza thupi kuyamwa chitsulo ndikukhala ndi minofu yabwinobwino. Ndikofunikanso pakuchiritsa mabala.
• Vitamini D amadziwikanso kuti "dzuwa lowala vitamini," popeza amapangidwa ndi thupi atakhala padzuwa. Kutentha kwa dzuwa kwa mphindi khumi mpaka 15 katatu pasabata ndikwanira kutulutsa zofunikira za thupi za vitamini D kwa anthu ambiri m'malo ambiri. Anthu omwe sakhala kumalo opanda dzuwa sangapange vitamini D. wokwanira Ndizovuta kupeza vitamini D wokwanira kuchokera kuzakudya zokha. Vitamini D amathandiza thupi kuyamwa calcium. Mufunikira calcium kuti mukule bwino ndikusamalira mano ndi mafupa athanzi. Zimathandizanso kuti magazi azikhala ndi calcium komanso phosphorous yokwanira.
• Vitamini E ndi antioxidant yomwe imadziwikanso kuti tocopherol. Amathandiza thupi kupanga maselo ofiira a magazi ndikugwiritsa ntchito vitamini K.
• Vitamini K amafunikira chifukwa popanda iwo, magazi sakanalumikizana (coagate). Kafukufuku wina akuwonetsa kuti ndikofunikira pa thanzi la mafupa.
• Biotin ndiyofunikira pakupanga kagayidwe ka mapuloteni ndi chakudya, komanso popanga mahomoni ndi cholesterol.
• Niacin ndi vitamini B yemwe amathandiza kukhala ndi khungu labwino komanso misempha. Ilinso ndi kutsitsa kwa cholesterol pamlingo waukulu.
• Folate imagwira ntchito ndi vitamini B12 kuthandiza kupanga maselo ofiira. Ndizofunikira pakupanga DNA, yomwe imayang'anira kukula kwa minofu ndi ntchito yama cell. Mayi aliyense amene ali ndi pakati ayenera kukhala ndi chidziwitso chokwanira. Zolemba zochepa zimalumikizidwa ndi zolephera monga spina bifida. Zakudya zambiri tsopano zalimbikitsidwa ndi folic acid.
• Pantothenic acid ndikofunikira pakupanga chakudya. Imathandizanso pakupanga mahomoni ndi cholesterol.
• Riboflavin (vitamini B2) imagwira ntchito ndi mavitamini ena a B. Ndikofunikira pakukula kwa thupi ndikupanga maselo ofiira.
• Thiamine (vitamini B1) amathandiza maselo amthupi kusintha chakudya kukhala mphamvu. Kupeza chakudya chokwanira ndikofunikira kwambiri panthawi yapakati komanso yoyamwitsa. Ndikofunikanso pantchito yamtima ndi maselo amitsempha yathanzi.
• Choline amathandizira pakugwira bwino ntchito kwa ubongo ndi dongosolo lamanjenje. Kuperewera kwa choline kumatha kuyambitsa kutupa kwa chiwindi.
• Carnitine amathandiza thupi kusintha mafuta acids kukhala mphamvu.

MAVITAMINI A MAFUTA

Vitamini A:

• Zipatso zamtundu wakuda
• Masamba obiriwira
• Dzira yolk
• Mkaka wolimba ndi zopangira mkaka (tchizi, yogurt, batala, ndi kirimu)
• Chiwindi, ng'ombe, ndi nsomba

Vitamini D:

• Nsomba (nsomba zamafuta monga saumoni, mackerel, hering'i ndi nkhanza za lalanje)
• Mafuta a chiwindi cha nsomba (mafuta a chiwindi a cod)
• Miphika yolimba
• Mkaka wolimba ndi zopangira mkaka (tchizi, yogurt, batala, ndi kirimu)

Vitamini E:

• Peyala
• Masamba obiriwira (sipinachi, broccoli, katsitsumzukwa, ndi masamba a mpiru)
• Margarine (opangidwa kuchokera ku safflower, chimanga, ndi mafuta a mpendadzuwa)
• Mafuta (otsekemera, chimanga, ndi mpendadzuwa)
• Papaya ndi mango
• Mbewu ndi mtedza
• Tirigu nyongolosi ndi mafuta a nyongolosi ya tirigu

Vitamini K:

• Kabichi
• Kolifulawa
• Mbewu
• Masamba obiriwira (broccoli, masamba a Brussels, ndi katsitsumzukwa)
• Masamba obiriwira (sipinachi, kale, makola, ndi masamba a mpiru)
• Nsomba, chiwindi, ng'ombe, ndi mazira

MAVITAMINI OTHANDIZA MADZI

Zambiri zaife

• Chokoleti
• Mbewu
• Dzira yolk
• Nyemba
• Mkaka
• Mtedza
• Zakudya zamagulu (chiwindi, impso)
• Nkhumba
• Yisiti

Zolemba:

• Katsitsumzukwa ndi broccoli
• Beets
• Yisiti ya Brewer
• Nyemba zouma (pinto yophika, navy, impso, ndi lima)
• Miphika yolimba
• Masamba obiriwira, masamba (sipinachi ndi letesi ya Roma)
• Maluwa
• Malalanje ndi madzi a lalanje
• Chiponde
• Tirigu nyongolosi

Niacin (vitamini B3):

• Peyala
• Mazira
• Zakudya zopindulitsa ndi tirigu wolimba
• Nsomba (nsomba za nsomba ndi nsomba zamadzi amchere)
• Zakudya zotsamira
• Nyemba
• Mtedza
• Mbatata
• Nkhuku

Pantothenic asidi:

• Peyala
• Broccoli, kale, ndi masamba ena m'banja la kabichi
• Mazira
• Nyemba ndi mphodza
• Mkaka
• Bowa
• Zakudya zanyama
• Nkhuku
• Mbatata zoyera ndi zotsekemera
• Mbewu zonse zambewu

Thiamine (vitamini B1):

• Mkaka wouma
• Dzira
• Kulemera mkate ndi ufa
• Zakudya zotsamira
• Nyemba (nyemba zouma)
• Mtedza ndi mbewu
• Zakudya zanyama
• Nandolo
• Mbewu zonse

Pyroxidine (vitamini B6):

• Peyala
• Nthochi
• Nyemba (nyemba zouma)
• Nyama
• Mtedza
• Nkhuku
• Mbewu zonse (kugaya ndi kukonza zimachotsa mavitamini ambiri)

Vitamini B12:

• Nyama
• Mazira
• Zakudya zolimbitsa thupi monga soililk
• Mkaka ndi zopangira mkaka
• Zakudya zamagulu (chiwindi ndi impso)
• Nkhuku
• Nkhono

Dziwani: Gwero la nyama la vitamini B12 limayamwa kwambiri ndi thupi kuposa magwero azomera.

Vitamini C (ascorbic acid):

• Burokoli
• Zipatso za Brussels
• Kabichi
• Kolifulawa
• Zipatso za zipatso
• Mbatata
• Sipinachi
• Froberi
• Tomato ndi madzi a phwetekere

Anthu ambiri amaganiza kuti ngati zina zili zabwino, zabwino kwambiri. Izi sizikhala choncho nthawi zonse. Kuchuluka kwa mavitamini ena kumatha kukhala koopsa. Funsani wothandizira zaumoyo wanu zomwe zili zabwino kwa inu.

Ma Dipatimenti Olimbikitsira Zakudya (RDAs) a mavitamini akuwonetsa kuchuluka kwa mavitamini omwe anthu ambiri amafunikira tsiku lililonse.

• RDA ya mavitamini itha kugwiritsidwa ntchito ngati zolinga za munthu aliyense.
• Momwe mavitamini ambiri amafunikira amatengera zaka zanu komanso kugonana. Zinthu zina, monga mimba ndi thanzi lanu, ndizofunikanso.

Njira yabwino yopezera mavitamini onse tsiku ndi tsiku ndi kudya zakudya zopatsa thanzi zomwe zimakhala ndi zipatso, ndiwo zamasamba, zakudya zamkaka zotetezedwa, nyemba (nyemba zouma), mphodza, ndi mbewu zonse.

Zakudya zowonjezera zakudya ndi njira ina yopezera mavitamini omwe mukufunikira ngati chakudya chomwe mumadya sichikupatsani mavitamini okwanira. Zowonjezera zitha kukhala zothandiza panthawi yapakati komanso pamavuto azachipatala.

Ngati mutenga zowonjezera, musatenge zoposa 100% za RDA pokhapokha mutayang'aniridwa ndi omwe amapereka. Samalani kwambiri pakumwa mavitamini osungunuka ambiri. Izi zimaphatikizapo mavitamini A, D, E, ndi K. Mavitaminiwa amasungidwa m'maselo amafuta, ndipo amatha kukhala mthupi lanu ndipo atha kubweretsa mavuto.

• Zipatso ndi ndiwo zamasamba

Mason JB. Mavitamini, kufufuza mchere, ndi micronutrients ena. Mu: Goldman L, Schafer AI, olemba. Mankhwala a Goldman-Cecil. Wolemba 25. Philadelphia, PA: Elsevier Saunders; 2016: chap 218.

Salwen MJ. Mavitamini ndi kufufuza zinthu. Mu: McPherson RA, Pincus MR, olemba., Eds. Henry's Clinical Diagnosis and Management by Laboratory Methods. Wachitatu. St Louis, MO: Elsevier; 2017: mutu 26.