1 - Yiziphi Amavithamini Anamafutha Anomsoco?
Amavithamini ayenamafutha anesibindi ayadingeka ezinkambisweni eziningi eziphilayo. Eqinisweni, awukwazi ukusinda ngaphandle kwabo. Ngokungafani namavithamini anensawoti emzimbeni, umzimba wakho ugcina amavithamini amaningi anamafutha emangqamuzaneni nesibindi.
Lokhu kuhle ngoba ukutholakala kwamavithamini okungenawo amafutha angeke kube yinkinga, kodwa futhi akuyona into enhle kakhulu yokuthi ungathatha amavithamini amaningi kakhulu kwifomu lokufaka isicelo .
Flip ngokusebenzisa umbukiso wesilayidi ukuze ubheke ngokushesha ku-vithamini ngayinye ebalulekile yamafutha, kanye nezixhumanisi nolwazi oluthe xaxa.
2 - Vitamin A
I-Vitamin A ibalulekile embonweni ophilile, ukukhula okwanele, umsebenzi wesistimu omzimba kanye nokuhlukaniswa kwamaseli nokuhlukaniswa.
Izimpawu zokuntuleka kwe-vitamin A zihlanganisa ukuhlupheka kwezinkinga ezibukwayo nokukhula kancane kodwa ukuthatha u-vitamin A kakhulu njengesisusa kungabangela amathambo abuthakathaka, izinkinga zokuzalwa, nezinkinga zesibindi.
Imithombo yokudla ye-vitamin A ihlanganisa ibhotela, izikhupha zamaqanda, izinhlanzi, isibindi, inyama, ubisi lonke, imifino eluhlaza, izithelo ezimihlaza, nezitshalo eziluhlaza.
Funda kabanzi mayelana ne-vitamin A
- Izidingo ze-Vitamin A kanye nemithombo
- Ukudla okuyishumi okuphezulu kwe-Vitamin A
- Amavithamini A Izimpawu Zokuntula Nezokwelapha
3 - Vitamin D
I-Vitamin D iyasebenza njenge-hormone futhi iyadingeka ukuthi ibambe futhi isebenzise i- calcium , egcina amathambo akho namazinyo akho aphile. Uma ungatholi i-vitamin D eyanele, uzothatha ingozi yokuba namathambo athakathaka - abantu abadala bangathola i-osteomalacia. Ezinganeni, le nkinga ibizwa ngokuthi i-rickets.
Ukuthatha i-vitamin D kakhulu ngokwezindlela zokwengeza kungabangela izinambuzane, ukuhlanza, ukulahlekelwa ukudla, ukuqothulwa, ubuthakathaka nokulahlekelwa isisindo.
Umzimba wakho wenza i-vitamin D lapho isikhumba sakho sibhekene nokukhanya kwelanga - ayinayo imithombo eminingi yokudla ka-vitamin D, ngaphandle kokudla okuqinile, inhlanzi ye-oily sea kanye namanye amakhowe.
Funda kabanzi mayelana ne-Vitamin D
- Izidingo ze-Vitamin D kanye nemithombo yamadayimane
- I-Vitamin D Ukuntuleka Kwezimpawu Nezibonakaliso
- 11 Ukudla ukuze uthole amavithamini D amaningi ekudleni kwakho
- Kufanele ngithathe i-Vitamin D2 noma i-Vitamin D3?
4 - Vitamin E
I-Vitamin E ibalulekile njenge-antioxidant evikela amangqamuzana omzimba wakho emonakalweni omkhulu wamahhala. Kubuye kudingeke ukuba kusetshenziswe umzimba omzimba ojwayelekile kanye nokujikeleza kwegazi.
Ukuntuleka kwe-Vitamin E akuvamile kodwa kungabangela izinkinga zesisindo, izinsizi nezamehlo nesimiso sokuzivikela somzimba esibuthakathaka. Ukuthatha i-vitamin E kakhulu kungabangela izinkinga zokugaya noma ukuxhumana nemithi ethile.
I-Vitamin E itholakala kumantongomane, imbewu, imifino yemifino, okusanhlamvu kanye nemifino emifino eluhlaza.
Funda kabanzi mayelana ne-Vitamin E
- I-Vitamin E Imfuneko kanye Nemithombo Yezokudla
- 10 Ukudla okunempilo Okuphakeme ku-Vitamin E
- Okudingeka Ukwazi Ngezakhi Zamavithamini E
5 - Vitamin K
I-Vitamin K ibalulekile ekuqhenqeni kwegazi okujwayelekile futhi ingasiza ukugcina amathambo akho aqine njengoba ukhula.
Ukuntuleka kwe-Vitamin K kuyinto engavamile futhi ngokuvamile ngenxa yezinkinga zokugaya ukudla. Izimpawu zihlanganisa ukulimala okulula, izinkinga ze-nosebleeds, izinsini eziphaphayo, igazi emcimbini noma esitokisini, noma izikhathi ezinzima kakhulu zokuya esikhathini.
Akucaci ukuthi yini engenzeka uma uthatha u-vitamin K obuningi ngokwezindlela zokwengeza. Ngakho-ke ungenzi.
Imithombo engcono kakhulu imifino eluhlaza emifino eluhlaza, iklabishi, ikholifulawa, i-broccoli, ne-soybean.
Funda kabanzi mayelana ne-Vitamin K
Imithombo:
I-Colorado State University Extension. "Amavithamini E-Fat-Soluble: A, D, E, no-K." Kufinyelelwe ngo-Ephreli 11, 2016. http://www.ext.colostate.edu/pubs/foodnut/09315.html.
I-Institutes kaZwelonke yezeMpilo eHhovisi leziNsiza zeDiari. "I-Vitamin A Fact Sheet for Professionals. Ithole ngo-Ephreli 11, 2016. http://ods.od.nih.gov/factsheets/VitaminA-HealthProfessional.
I-Institutes kaZwelonke yezeMpilo eHhovisi leziNsiza zeDiari. "Iphepha Lokudla Lokudla Ngezidakamizwa: I-Vitamin D." Ifinyelele ngo-Ephreli 11, 2016. http://ods.od.nih.gov/factsheets/vitamind/.
I-Institutes kaZwelonke yezeMpilo eHhovisi leziNsiza zeDiari. "I-Vitamin E Fact Sheets for Professional Professionals." Kufinyelelwe ngo-Ephreli 11, 2016. http://ods.od.nih.gov/factsheets/VitaminE-HealthProfessional/.
Isikhungo Sezokwelapha sase-University of Maryland. "Vitamin K." Ngo-Ephreli 11, 2016. http://umm.edu/health/medical/altmed/supplement/vitamin-k.