Amavithamini enamafutha ayenamafutha yiwo ahlakazeka futhi agcinwa ngamafutha. Amavithamini A, D, E, no-K amavithamini anamafutha amaningi. Amanye ama- phytonutrients , afana ne-carotenoids (isib. I-beta-carotene) nawo ayenamafutha amaningi.Lezi zondlo ziyadingeka ukuqinisekisa ukulungiswa kahle kwezicubu kanye nemisebenzi evamile yomzimba nokukhula.
Amavithamini E-Fat-Soluble achazwa
Amavithamini anamafutha ahlanzekile agcinwa emzimbeni.
Ngenxa yokuthi bangakwazi ukwakha isikhathi eside, kungenzeka ukuthuthukisa ubuthi obuvela ngaphezu kokusetshenziswa. Lokhu akunakwenzeka kakhulu ukuthi kwenzeke ngokusetshenziswa kokudla (noma uma kwenzeka u- Vitamin D , ukuvezwa kwelanga), kodwa kungenzeka ngokudla imali enkulu emaphilisi amavithamini e "mega". Ukusebenzisa amafutha okudla okuqukethe amafutha ekutholeni amavithamini amaningi kanye nama-phytonutrients amafutha, kodwa-ke kuphela amanani amancane kuphela amafutha adingekayo kule njongo.
I-Vitamin A
I-Vitamin A, eyaziwa nangokuthi i-retinol, iyinvithamini enamafutha amaningi. Ifomu le-pro-vithamini elisebenza kakhulu kakhulu le-Vitamin A lingatholakala ku-beta-carotene. I-Vitamin A itholakala ekudleni okuvela emithonjeni yezilwane, njengezinhlanzi zezinhlanzi, isibindi, ibhotela, izikhupha zamaqanda kanye nosawoti futhi kuthiwa yi-vitamin A, kodwa i-carotenoids etholakala izithelo nemifino ibizwa nge-pro-vitamin A ngoba iphenduke i-vitamin A emzimbeni (nakuba ezinye izidumbu zabantu zingcono ukwenza lokhu kunabanye).
Abantu abanezifo ezibashiya ngama malabsorption amafutha, okusho ukuthi isifo se-celiac, isifo sikaCrohn, izifo ze-pancreatic, zingaba yi-vitamin A engakwazi. I-Vitamin A ihlangene ne-iron kanye ne-zinc kanye nokuhluleka kulezi zimaminerali zingathinta i-vitamin A emzimbeni emzimbeni.
I-Vitamin K
I-Vitamin K, eyaziwa nangokuthi i-phylloquinone, iyasiza ngokugaya igazi okujwayelekile komzimba kanye nokuthuthwa kwe-calcium.
AmaMelika athola i-vitamin K yawo ngokusebenzisa imifino eluhlaza okwesibhakabhaka ngokuyinhloko. Ngenkathi kunzima ukugaya, njengamanye amavithamini amaningi anamafutha, ukudla imifino eluhlaza njengamasipinashi ngamafutha, njengebhotela noma amafutha omnqumo kungandisa ukwanda kwamavithamini izikhathi ezingaphezu kuka-3. I-Vitamin K iboniswa ngempilo yethambo ukuze uqhubeke udla imifino eluhlaza.
I-Vitamin E
Kuyathakazelisa ukuthi amaMelika aphezulu imithombo ye-vitamin E evela ekudleni okungekho-okunomsoco okunjenge-pizza, i-chili, i-spaghetti sauce kanye namafrimu aseFrance. I-Vitamin E ivela ku-tocopherols. Imithombo engcolile ka vithamini E ihlanganisa utamatisi, amaqanda, namantongomane kanye nembewu.
I-Vitamin D
I-Vitamin D, ebizwa ngokuthi i-calciferol, itholakala ekudleni okuncane okungekho abaseMelika abangadli kahle kakhulu, kubandakanya, ama-fish-fover, izinhlanzi ezinamafutha, amakhowe, izikhupha zamaqanda nesibindi. Nakuba ukuvezwa kwansuku zonke kwelanga kukwanele ukugcina amazinga aphilile kavithamini D, iningi lamaMelika lithola iningi labo ekudleni okuqinisiwe okufana nemikhiqizo yobisi nezinye ukudla kwasekuseni okuqinisekisiwe kanye nejusi le-orange. I-Vitamin D isisiza umzimba ukuba uthathe i-calcium ne-phosphorus ngokusebenza njenge-hormone emathunjini amancane.
I-Carotenoids
I-Carotenoids yimibala ebomvu nephuzi etholakala ezitsheni nemifino enomsoco wezakhi ezinomsoco.
AmaMelika adla phakathi kwama-40 no-50 kulawa angaphezu kuka-700 atholakala emvelweni. Eminye yemithombo emikhulu ye-carotenoids yizithelo nemifino enemibala e-orange ezifana nemango, izaqathe, namathanga.
Okubalulekile
Amavithamini anamafutha angakhumbuza ukuthi amafutha okudla ayiyingxenye ebalulekile yokudla kwethu futhi kuyadingeka ukuba imizimba yethu ithole amavithamini kanye nezakhi. Ngokuqinisekisa ukuthi udla inani elanele lamafutha, imifino eluhlaza, izithelo nemifino kanye nemifino, uzozibeka ukuze uthole amavithamini anamafutha angenalutho.
Umthombo
Izikhungo zokuLawula izifo. Umbiko Wokudla: Amavithamini Namagciwane Anamafutha Anamafutha.