Matanthauzo a Maganizo A Zaumoyo: Mavitamini

Zamkati

• Maantibayotiki
• Ubwino watsiku ndi tsiku (DV)
• Zowonjezera Zakudya
• Mavitamini Osungunuka Ndi Mafuta
• Amuna
• Zowonjezera Multivitamin / Maminolo
• Niacin
• Ovomerezedwa ndi Dietary Allowance (RDA)
• Vitamini A.
• Vitamini B6
• Vitamini B12
• Vitamini C
• Vitamini D.
• Vitamini E
• Vitamini K
• Mavitamini
• Mavitamini Osungunuka Ndi Madzi

Mavitamini amathandiza matupi athu kukula ndikukula bwino. Njira yabwino yopezera mavitamini okwanira ndi kudya zakudya zopatsa thanzi ndi zakudya zosiyanasiyana. Kudziwa za mavitamini osiyanasiyana ndi zomwe amachita kungakuthandizeni kutsimikiza kuti mumapeza mavitamini okwanira omwe mukufuna.

Pezani matanthauzidwe ena pa Fitness | General Zaumoyo | Mchere | Chakudya | Mavitamini

Maantibayotiki

Antioxidants ndi zinthu zomwe zingalepheretse kapena kuchedwetsa mitundu ina yakuwonongeka kwama cell. Zitsanzo zake ndi beta-carotene, lutein, lycopene, selenium, ndi mavitamini C ndi E. Amapezeka muzakudya zambiri, kuphatikiza zipatso ndi ndiwo zamasamba. Amapezekanso ngati zowonjezera zakudya. Kafukufuku wambiri sanawonetse zowonjezera zowonjezera ma antioxidant kuti zithandizire kupewa matenda.
Gwero: National Institutes of Health, Ofesi Yowonjezera Zakudya

Ubwino watsiku ndi tsiku (DV)

Daily Value (DV) imakuwuzani kuchuluka kwa zopatsa thanzi zomwe zimaperekedwa pachakudyacho poyerekeza ndi ndalama zomwe zikulimbikitsidwa.
Gwero: National Institutes of Health, Ofesi Yowonjezera Zakudya

Zowonjezera Zakudya

Zakudya zowonjezera ndi chinthu chomwe mumatenga kuti muwonjezere zakudya zanu. Lili ndi zosakaniza chimodzi kapena zingapo (kuphatikizapo mavitamini; mchere; zitsamba kapena botanicals ena; amino acid; ndi zinthu zina). Zowonjezera sikuyenera kuyesa mayeso omwe mankhwala amathandizira kuti akhale otetezeka komanso chitetezo.
Gwero: National Institutes of Health, Ofesi Yowonjezera Zakudya

Mavitamini Osungunuka Ndi Mafuta

Mavitamini osungunuka ndi mafuta amaphatikizapo mavitamini A, D, E, ndi K. Thupi limasunga mavitamini osungunuka mafuta m'chiwindi ndi mafuta.
Gwero: National Institute of Diabetes and Digestive and Impso Diseases

Amuna

Folate ndi vitamini B yemwe amapezeka mwazakudya zambiri. Mtundu wina wa folate wotchedwa folic acid umagwiritsidwa ntchito pazakudya zowonjezera komanso zakudya zolimbitsa thupi. Matupi athu amafunika kupangidwa kuti apange DNA ndi zinthu zina zobadwa nazo. Folate ndiyofunikanso kuti maselo amthupi agawane. Ndikofunikira kuti azimayi azitenga folic acid yokwanira asanakhale ndi pakati. Zimatha kuletsa kubadwa kwakukulu kwa ubongo wa mwana kapena msana.
Gwero: National Institutes of Health, Ofesi Yowonjezera Zakudya

Zowonjezera Multivitamin / Maminolo

Mavitamini a multivitamin / mchere amakhala ndi mavitamini ndi michere yambiri. Nthawi zina amakhala ndi zosakaniza zina, monga zitsamba. Amatchedwanso multis, multiples, kapena mavitamini chabe. Multis amathandiza anthu kupeza mavitamini ndi michere yochulukirapo pomwe sangakwanitse kapena samalandira michere yokwanira kuchokera pachakudya.
Gwero: National Institutes of Health, Ofesi Yowonjezera Zakudya

Niacin

Niacin ndi michere mu vitamini B zovuta. Thupi limafunikira pang'ono kuti ligwire ntchito ndikukhala athanzi. Niacin amathandiza ma enzyme ena kuti azigwira ntchito moyenera komanso amathandiza khungu, mitsempha, ndi malo ogaya chakudya kukhala athanzi.
Gwero: National Cancer Institute

Ovomerezedwa ndi Dietary Allowance (RDA)

Analimbikitsa Dietary Allowance (RDA) ndi kuchuluka kwa michere yomwe muyenera kupeza tsiku lililonse. Pali ma RDA osiyanasiyana kutengera msinkhu, jenda, komanso ngati mayi ali ndi pakati kapena akuyamwitsa.
Gwero: National Institutes of Health, Ofesi Yowonjezera Zakudya

Vitamini A.

Vitamini A imathandizira pamawonedwe anu, kukula kwa mafupa, kubereka, magwiridwe antchito amthupi, komanso chitetezo chamthupi. Vitamini A ndi antioxidant. Amatha kubwera kuchokera kuzomera kapena nyama. Zomera zimaphatikiza zipatso ndi ndiwo zamasamba zokongola. Zinyama zimaphatikizapo chiwindi ndi mkaka wonse. Vitamini A imaphatikizidwanso pazakudya monga chimanga.
Gwero: NIH MedlinePlus

Vitamini B6

Vitamini B6 amapezeka muzakudya zambiri ndipo amawonjezeredwa kuzakudya zina. Thupi limafunikira vitamini B6 pazinthu zambiri zamankhwala zomwe zimakhudzidwa ndi metabolism. Vitamini B6 imakhudzidwa ndikukula kwaubongo nthawi yapakati komanso wakhanda. Zimakhudzanso chitetezo cha mthupi.
Gwero: National Institutes of Health, Ofesi Yowonjezera Zakudya

Vitamini B12

Vitamini B12 imathandiza kuti mitsempha ya mthupi ndi maselo amwazi azikhala athanzi. Zimathandizira kupanga DNA, chibadwa m'maselo onse. Vitamini B12 imathandizanso kupewa mtundu wa kuchepa kwa magazi m'thupi komwe kumapangitsa anthu kutopa komanso kufooka. Vitamini B12 imapezeka mwachilengedwe mumitundu yambiri yazakudya zanyama. Imawonjezeredwa ku zakudya zina zotetezedwa ndipo imapezeka muzowonjezera zamavitamini ambiri.
Gwero: National Institutes of Health, Ofesi Yowonjezera Zakudya

Vitamini C

Vitamini C ndi antioxidant. Ndikofunikira pakhungu lanu, mafupa, ndi minofu yolumikizana. Zimalimbikitsa machiritso komanso zimathandiza thupi kuyamwa chitsulo. Vitamini C amachokera ku zipatso ndi ndiwo zamasamba. Zipatso zabwino zimaphatikizapo zipatso za citrus, tsabola wofiira ndi wobiriwira, tomato, broccoli, ndi masamba. Madzimadzi ndi mbewu zina zawonjezera vitamini C.
Gwero: NIH MedlinePlus

Vitamini D.

Vitamini D amathandiza thupi lanu kuyamwa calcium. Calcium ndi imodzi mwazinthu zomangira mafupa. Kuperewera kwa vitamini D kumatha kubweretsa matenda am'mafupa monga osteoporosis kapena rickets. Vitamini D imathandizanso kuti minyewa yanu, minyewa yanu komanso chitetezo chamthupi chanu chitetezeke. Mutha kupeza vitamini D m'njira zitatu: kudzera pakhungu lanu (kuchokera padzuwa), pazakudya zanu, komanso kuchokera ku zowonjezera. Thupi lanu limapanga vitamini D mwachilengedwe mukakhala padzuwa. Komabe, kuwonekera kwambiri padzuwa kumatha kubweretsa ukalamba pakhungu ndi khansa yapakhungu, anthu ambiri amayesa kutenga vitamini D kuchokera kwina. Zakudya zopatsa Vitamini D zimaphatikizira mazira a mazira, nsomba zamadzi amchere, ndi chiwindi. Zakudya zina, monga mkaka ndi chimanga, nthawi zambiri zimawonjezera vitamini D. Muthanso kutenga zowonjezera mavitamini D. Funsani kwa omwe amakuthandizani kuti muwone kuchuluka kwa zomwe muyenera kutenga.
Gwero: NIH MedlinePlus

Vitamini E

Vitamini E ndi antioxidant. Imagwira ntchito yoteteza thupi lanu komanso njira zamagetsi. Anthu ambiri amapeza vitamini E wokwanira kuchokera pachakudya chomwe amadya. Mavitamini E amaphatikizapo mafuta a masamba, margarine, mtedza ndi mbewu, ndi masamba obiriwira. Vitamini E amawonjezeredwa ku zakudya monga chimanga. Ikupezekanso ngati chowonjezera.
Gwero: NIH MedlinePlus

Vitamini K

Vitamini K amathandiza thupi lanu popanga mapuloteni a mafupa abwino ndi minofu. Zimapanganso mapuloteni othandiza magazi kuundana. Pali mitundu yosiyanasiyana ya vitamini K. Anthu ambiri amatenga vitamini K kuchokera kuzomera monga masamba obiriwira ndi zipatso zamdima. Mabakiteriya m'matumbo mwanu amatulutsanso mavitamini K. ochepa amtundu wina
Gwero: NIH MedlinePlus

Mavitamini

Mavitamini ndi zinthu zomwe matupi athu amafunika kuti azigwira bwino ntchito. Amaphatikizapo mavitamini A, C, D, E, ndi K, choline, ndi mavitamini a B (thiamin, riboflavin, niacin, pantothenic acid, biotin, vitamini B6, vitamini B12, ndi folate / folic acid).
Gwero: National Institutes of Health, Ofesi Yowonjezera Zakudya

Mavitamini Osungunuka Ndi Madzi

Mavitamini osungunuka m'madzi amaphatikiza mavitamini B onse ndi vitamini C. Thupi silimasunga mavitamini osungunuka m'madzi mosavuta ndikutulutsa zowonjezera mkodzo.
Gwero: National Institute of Diabetes and Digestive and Impso Diseases