Kodi mavitamini ndi otani komanso zomwe amachita
Zamkati
Mavitamini ndi zinthu zakuthupi zomwe thupi limafunikira pang'ono, zomwe ndizofunikira pakugwira ntchito kwa chamoyo, chifukwa ndizofunikira pakukhalitsa ndi chitetezo chamthupi chokwanira, magwiridwe antchito oyenera a kagayidwe ndikukula.
Chifukwa chofunikira pakukhazikitsa njira zamagetsi, akamamwa moperewera kapena thupi likakhala ndi mavitamini, izi zimatha kubweretsa mavuto azaumoyo, monga masomphenya, minofu kapena mavuto amitsempha.
Popeza thupi silimatha kupanga mavitamini, amayenera kumeza chakudya, ndikofunikira kudya chakudya choyenera, chodzala ndiwo zamasamba komanso mavitamini osiyanasiyana.
Gulu la mavitamini
Mavitamini amatha kugawa mafuta osungunuka komanso osungunuka madzi, kutengera kusungunuka kwawo, mafuta kapena madzi, motsatana.
Mavitamini osungunuka mafuta
Mavitamini osungunuka ndi mafuta amakhala okhazikika komanso osagwirizana ndi zotsatira za makutidwe ndi okosijeni, kutentha, kuwala, acidity ndi alkalinity, poyerekeza ndi omwe amasungunuka ndi madzi. Ntchito zawo, magwero azakudya ndi zovuta zakusowa kwawo zalembedwa mgulu lotsatira:
Vitamini | Ntchito | Magwero | Zotsatira zakulemala |
|---|---|---|---|
| A (retinol) | Kukhala ndi masomphenya athanzi Kusiyanitsa kwa ma epithelial cell | Chiwindi, dzira la dzira, mkaka, kaloti, mbatata, dzungu, apricots, mavwende, sipinachi ndi broccoli | Khungu kapena khungu khungu, kupsa mtima kukhosi, sinusitis, ziphuphu m'makutu ndi pakamwa, zikope zouma |
| D (ergocalciferol ndi cholecalciferol) | Kuchulukitsa kuyamwa kwa calcium m'mimba Zimalimbikitsa kupanga mafupa Amachepetsa kutulutsa kashiamu mumkodzo | Mkaka, mafuta a chiwindi, cod, hering'i, sardini ndi salimoni Dzuwa (lomwe limayambitsa kuyambitsa vitamini D) | Varus bondo, valgus bondo, cranial deformations, tetany mu makanda, kufooka kwa mafupa |
| E (tocopherol) | Antioxidant | Mafuta azamasamba, mbewu zonse, masamba obiriwira obiriwira ndi mtedza | Mavuto amitsempha ndi kuchepa kwa magazi kwa ana asanakwane |
| K | Zimathandizira pakupanga zinthu za coagulation Amathandizira vitamini D kupanga mapuloteni oyang'anira m'mafupa | Broccoli, Zipatso za Brussels, kabichi ndi sipinachi | Kutseka nthawi |
Onani zakudya zowonjezera mavitamini.
Mavitamini osungunuka m'madzi
Mavitamini osungunuka m'madzi amatha kusungunuka m'madzi ndipo samakhazikika kuposa mavitamini osungunuka mafuta. Gome lotsatirali limatchula mavitamini osungunuka m'madzi, zakudya zawo komanso zovuta zakusowa kwa mavitamini awa:
| Vitamini | Ntchito | Magwero | Zotsatira zakulemala |
|---|---|---|---|
| C (ascorbic acid) | Mapangidwe a Collagen Antioxidant Mayamwidwe azitsulo | Madzi azipatso ndi zipatso, broccoli, zipatso za Brussels, tsabola wobiriwira ndi wofiyira, vwende, sitiroberi, kiwi ndi papaya | Kutuluka magazi kuchokera kumatenda am'mimba, kuchira kokwanira kwa mabala, kufewetsa malekezero a mafupa komanso kufooka ndi kugwa kwa mano |
| B1 (thiamine) | Zakudya zamadzimadzi ndi amino acid metabolism | Nkhumba, nyemba, nyongolosi ya tirigu ndi tirigu wolimba | Anorexia, kuchepa thupi, kufooka kwa minofu, zotumphukira za m'mitsempha, kulephera kwa mtima ndi matenda a ubongo a wernicke |
| B2 (riboflavin) | Mapuloteni kagayidwe | Mkaka ndi mkaka, mazira, nyama (makamaka chiwindi) ndi chimanga cholimba | Zilonda pamilomo ndi pakamwa, seborrheic dermatitis ndi normochromic normocytic anemia |
| B3 (chotchedwa niacin) | Kupanga mphamvu Kuphatikizana kwa mafuta acids ndi mahomoni a steroid | Chifuwa cha nkhuku, chiwindi, tuna, nyama zina, nsomba ndi nkhuku, mbewu zonse, khofi ndi tiyi | Matenda ofanana pakati pa nkhope, khosi, manja ndi mapazi, kutsegula m'mimba ndi matenda amisala |
| B6 (pyridoxine) | Amino acid kagayidwe | Ng'ombe, nsomba, bere la nkhuku, mbewu zonse, tirigu wolimba, nthochi ndi mtedza | Kuvulala pakamwa, kugona, kutopa, kuchepa kwa magazi m'thupi mwa ana obadwa kumene |
| B9 (folic acid) | Kupanga kwa DNA Mapangidwe amwazi, matumbo ndi maselo amtundu wa fetal | Chiwindi, nyemba, mphodza, nyongolosi ya tirigu, mtedza, katsitsumzukwa, letesi, Zipatso za Brussels, broccoli ndi sipinachi | Kutopa, kufooka, kupuma movutikira, kupindika komanso kuchepa kwa magazi m'thupi |
| B12 (cyanocobalamin) | DNA ndi RNA kaphatikizidwe Kagayidwe ka amino zidulo ndi mafuta zidulo Myelin kaphatikizidwe ndi kukonza | Nyama, nsomba, nkhuku, mkaka, tchizi, mazira, yisiti yathanzi, mkaka wa soya ndi tofu wolimba | Kutopa, kupindika, kupuma movutikira, kupweteka m'mimba, kuchepa kwa magazi m'thupi, kusowa kwachisangalalo ndi kumva kuwawa kumapeto, zovuta pakubwera, kukumbukira kukumbukira komanso kufooka kwa malingaliro |
Kuphatikiza pa kudya zakudya zokhala ndi mavitamini ambiri, mutha kumwa zakudya zowonjezera zakudya zomwe nthawi zambiri zimakhala ndi mavitamini ndi michere yofunikira tsiku lililonse kuti thupi ligwire bwino ntchito. Dziwani mitundu yosiyanasiyana yazakudya zopatsa thanzi.
Tikupangira
Chifukwa Chake Ndikofunika Kuteteza Tsitsi Lanu Ku kuipitsa Mpweya