Spring ndilo dzuwa loyamba, kutentha kwamanyazi, madontho, mbalame zikuimba. Komatu izi ndi avitaminosis, yomwe imatiphimba pambuyo pa mdima wozizira ndi ozizira. Ngati simutenga nthawi, mukhoza kukhala ndi thanzi labwino. Choncho, ndi nthawi yoyamba kumwa mavitamini. Koma musanaphunzire zonse zofunika kwambiri pa mavitamini ndi beriberi. Moyo nthawizonse umathandiza.
Mu 1881, Nikolai Ivanovich Lunin yemwe anali dokotala wa ku Russian anali ndi chidwi ndi funsoli: bwanji ngati mutasakaniza mapuloteni, mafuta ndi zakudya mu "kulondola" chiwerengero - kodi chakudya chonse chidzatha kapena ayi? Iye anati iye anachita. Ndipo tsopano magulu awiri a "ofera a sayansi" - mbewa - ali amchere. Mmodzi - gulu loyesera - amagwiritsa ntchito "malo ogulitsa" opangidwa ndi mapuloteni, mafuta ndi zakudya zomwe zimapangidwa ndi amununi pamtambo wa mkaka wa ng'ombe, ndi zina - zakudya zolimbitsa thupi - zimachita ndi mkaka wa chiweto. Zotsatira za sayansi zinali motere: gulu loyesera linatayika kwathunthu, ndipo gulu lolamulira linakhala la thanzi ndipo linapeza ana abwino. Dokotala wofufuza anaganiza kuti, mwachiwonekere, mapuloteni ena okhala ndi mafuta ndi chakudya sali okwanira kuti azikhala ndi zamoyo zamoyo, payenera kukhala chinthu china chodyera chomwe chili chofunikira kwambiri pa moyo.
Ntchito ya Lunin inapitirizabe katswiri wamisiri wa ku Poland Kazimierz Funk. Mu 1911, iye anayamba kudyetsa njiwa kwa nthawi yayitali ndi mpunga wopukutidwa (ndiko kuti, peeled, popanda nkhumba) ndipo adadikirira mpaka mbalamezo zikudwala. Kenaka adayamba kuwasakaniza mu mpunga wa mpunga, ndipo mbalamezi zinapezanso mwamsanga. Funk inachititsa maphunziro a mankhwala ndipo imatulutsa vitamini B1 yoyamba, kapena thiamine - kuchokera ku mpunga wa mpunga. Mwa njira, mawu oti "vitamini" omwewo anapangidwa ndi Funk yomweyo: Vitamini - amine ofunikira: vita mu Latin amatanthauza "moyo", ndi amin - "okhala ndi nayitrogeni".
Tsegulani ndi Funk ya thiamin kwa moyo wonse waumunthu simukusowa magalamu 30, koma tsoka kwa iwo omwe sakonda magalamu awa. Mavitamini si nkhuni, kuchokera ku "kuyaka" kumene mphamvu zofunikira pamoyo zimapangidwira; izi sizitsulo zomwe thupi limamangidwa. Zimayenera kumangidwira mowulukulu wa michere - zinthu zomwe zimayendetsa liwiro ndi kayendetsedwe ka kayendedwe kabwino ka thupi m'thupi. Mavitamini a Beth, kamolekyu ya enzyme "imadumphira", ndipo kayendedwe kabwino ka zinthu zakuthambo kamasiya. Ndikumverera kotereku kumabuka ambiri kumapeto kwa nyengo: kuti, mosiyana ndi kutentha koyamba ndi dzuwa lomwe likudikira kwa nthaŵi yaitali, mphamvuzo zinafa kwinakwake. Chifukwa; Kuchokera m'chilimwe ndi m'dzinja, thupi la mavitamini lauma m'thupi, ndipo chakudya sichingatheke - masamba ndi zipatso zatsopano sizidzawoneka posachedwa, ndipo zomwe zikugwa pa masamulo kuchokera ku malo osungirako zataya mavitamini awo. Mkhalidwe uwu wa kusowa kwa mavitamini - nyengo yamapiri avitaminosis.
Vitamini A, kapena retinol.
Udindo: kumathandiza thupi kuthana ndi matenda, kumakhala maso, kumakhudza kwambiri mahomoni, kumapangitsa kuti maselo a khungu atsitsidwe, kumalimbitsa dongosolo la mitsempha.
Kodi zili kuti: mu mazira ndi mafuta, mazira a nkhuku, mkaka, batala. Mu kaloti - beta-carotene - mavitamini A.
Chiyeneretso: 3300 ME patsiku. Kufunika kwa izo kumakula m'chaka komanso pamene amamwa mapiritsi a pakamwa.
Zofunika: ndi kuphika ndi kuwala, vitamini A yawonongedwa. Kulephera kwake sikungathe kudzazidwa ndi zogulitsa. Ambiri mwa nsomba ndi mafuta ndi chiwindi, batala, dzira yolk, zonona, mkaka.
Zizindikiro za avitaminosis: chimfine chosasinthasintha, tsitsi lofewa ndi misomali yopweteka.
Vitamini D.
Pansi pa "maski" a vitamini D, mavitamini asanu okhudzana nawo amabisika mwakamodzi: kuyambira D1 mpaka D5. Munthu wofunika kwambiri ndi vitamini D3 - cholecalciferol.
Udindo: amene amachititsa kusintha kashiamu ndi phosphorous, amachititsa kukula kwa mafupa.
Kodi zili kuti: motsogoleredwa ndi dzuwa zimatulutsa khungu. Chakudya iwo ali olemera mu mafuta, mazira yolk, mafuta a nsomba, caviar, parsley ndi nsalu, mkaka.
Ndikufunika: 2.5 mcg pa tsiku.
Zomwe zimakhalapo: Zing'onozing'ono dzuŵa, zimapatsa mwayi wopezeka mavitamini.
Zizindikiro za beriberi: kutentha kwa m'kamwa ndi mmero, kusowa tulo, mavuto a masomphenya.
Vitamin K.
Udindo: umapereka magazi, kuteteza matenda otupa.
Kodi zili kuti: mumdima, kabichi, sipinachi, soya, m'chiuno, tomato wobiriwira. Iyenso amapangidwa ndi mabakiteriya omwe "amakhala" m'matumbo athu, omwe amachititsa kuti chimbudzi chikhale chakudya.
Chiyeneretso: 1 mcg pa kilogalamu ya kulemera pa tsiku.
Zomwe zimakhudza: ndiwo omwe ali ndi vitamini K obiriwira kwambiri.
Zizindikiro za beriberi: kutaya magazi, minofu ndi m'mimba, kutaya magazi pakhungu ndi pansi pa khungu.
Vitamini E, kapena tocopherol.
Udindo: zimapangitsa kuti ntchito zogonana zikhale zosavuta, kukhala antioxidant, kuteteza thupi kuchoka kuzinthu zowonjezera, zimatiteteza ku nkhawa.
Kumene amapezekera: nyongolosi ya tirigu, mafuta a masamba, masamba a letesi, nyama, chiwindi, mkaka, batala ndi dzira yolk.
Zosowa: 0.3 mg pa kilogalamu ya kulemera kwa thupi pa tsiku.
Zizindikiro za beriberi: minofu yofooka, kutopa, kuwonjezeka kwa zizindikiro za PMS.
Vitamini C.
Udindo: ndi kofunika kuti njira zambiri zikhale m'thupi - kukula kwa mano, mapangidwe a maselo a magazi, kuchepa kwa shuga m'matumbo, kupanga ma antibodies.
Kumene kuli: Ali ndi zipatso ndi ndiwo zamasamba, makamaka ambiri mu kabichi, sitiroberi, vwende, tomato, mandimu, currant, mbatata, tsabola wokoma.
Ndikufunika: 50-60 mg pa tsiku. Kugwiritsa ntchito mankhwala opatsirana pakamwa kumawonjezera kufunikira kwa vitamini C. Anthu osuta komanso osasamala amafunikira kwambiri.
Zizindikiro: vitamini C imakhala ndi "mpikisano" - vitamini D. Pamene imapangidwanso mu thupi lachiwiri, choyamba chimachokera. Popeza vitamini D imapangidwa kuchokera ku mazira a ultraviolet, dzuwa ndi masewera a solarium zingayambitse zovuta zowopsya - zofooka, kutopa, kulandira chimfine. Choncho, m'chaka cha vitamini C timafunikira zambiri.
Zizindikiro za beriberi: zofooka, zamantha, zosakwiya, khungu louma, kuwonjezeka tsitsi.
Mavitamini B ndizovuta zosiyana siyana.
Vitamini B1, kapena thiamine.
Udindo: zimathandiza kuti thupi lisamagwire bwino ntchito, zimathandizira kuti thupi liziyenda bwino.
Kodi zili kuti: Zakudya zopangidwa ndi ufa wothira, tirigu, mphukira, mpiru, masamba (asparagasi, broccoli, ziphuphu za Brussels), nandolo, mtedza, malalanje, mapula, prunes, yisiti ya brewer, algae, komanso nyama ya chiwindi. mabakiteriya a m'matumbo.
Zosowa: 1,3 - 1,4 mg pa tsiku. Ngati zakudya zamasamba zimakhala zosakwanira, komanso ngati mumakonda kwambiri kumwa mowa ndi ... tiyi - kufunika kwa vitamini kukuwonjezeka.
Zizindikiro za beriberi: kukhumudwa kukumbukira, kukhumudwa, kusowa tulo.
B6, kapena pyridoxine.
Udindo: umayambitsa kaphatikizidwe ka mapuloteni, kuchuluka kwa mahomoni, ntchito ya dongosolo lamanjenje - pakati ndi padera, mgwirizano wa myocardium, imalimbikitsa kubwezeretsa maselo a magazi.
Kodi zili kuti: Zomera: Zomera zosabzalidwa, masamba obiriwira, yisiti, tirigu, kaloti, nthochi, walnuts, soya; Zogulitsa nyama: nyama, nsomba, mkaka, dzira yolk. Vitamini B6 imapangidwa ndi matumbo a microflora.
Chiyeneretso: 2 mcg pa tsiku. Zimakula ndi nkhawa, nkhawa, ndi kudya kwa odwala matenda opatsirana pogonana komanso mankhwala opatsirana pogonana.
Zizindikiro za beriberi: nkhawa, conjunctivitis, kuchepa kwa njala, kawirikawiri chimfine, chiwindi.
Vitamini B9, kapena folic acid.
Udindo: kumathandiza maselo a magazi - erythrocytes kukula ndi kulamulira mapuloteni a metabolism.
Ali kuti: malo omwewo komwe vitamini B6. Komanso, vitamini B9 imapangidwa ndi matumbo a microflora.
Zofunika: pakukonza kutentha, mpaka 90 peresenti ya folic acid, yomwe ili mu chakudya chofiira, ikuwonongedwa. Mwachitsanzo, kuphika nyama ndi ndiwo zamasamba, ma folic acid amafika 70-90%, pamene amawotcha nyama yomweyo - 95%, pamene akuphika mazira - 50%.
Zizindikiro za beriberi: kufiira kwa lilime, kusasamala, kutopa, kuchepa magazi m'thupi, matenda osokoneza bongo.
Vitamini B12, kapena cyanocobalamin.
Udindo: umayendetsa mapangidwe a maselo ofiira a magazi ndi kusinthanitsa kwa mafuta, amamanga ubwino wa umuna.
Kodi zili kuti: mu zamasamba: mu nyanja kale, soya, yisiti; Zogulitsa nyama: ng'ombe, nkhuku, chiwindi, impso, nsomba, mazira, mkaka, tchizi.
Zosowa: 3 mcg pa tsiku. Vuto la vitamini B12 ndilopamwamba pakati pa osuta ndi odyetsa zakudya.
Zomwe zimagwiritsidwa ntchito: uwu ndiwo vitamini wokha, womwe umapezeka mu thupi "tsiku loda": m'chiwindi, mapapo, impso, spleen.
Zizindikiro za beriberi: chizungulire, kupweteka, kudzimbidwa, gastritis, komanso chimfine.
Mayeso: Kodi ndili ndi vuto la vitamini?
1. Kodi mumakonda kuzizira nthawi zambiri kumapeto kwa nyengo yozizira? Ndipo inde B si
2. Kodi mumalola kuti chimfine chachisanu chikhale cholemera kuposa kuzizira ndi kuzizira? Ndipo inde B si
3. Kodi mumagona kwambiri ndipo mumadzuka m'mawa poyerekeza ndi nyengo zina? Ndipo inde B si
4. Kodi mumakwiya mu March-April kutopa, kukhumudwa, kumutu? Ndipo inde B si
5. Kodi mumakhala ndifupipafupi m'chaka chamasiku ena, kusamba kwa msambo, matenda oopsa kwambiri?
Ndipo inde B si
6. Yang'anani mosamala khungu ndi tsitsi lanu: kodi amawoneka bwino mu March monga chilimwe, m'dzinja, kumayambiriro kwa nyengo yozizira? Ndipo inde B si
7. Kodi mavuto omwe amabwera chifukwa cha chimbudzi sangayambe kumayambiriro kwa chaka (ndi kutuluka kwadzidzidzi ku chilimwe): kunyoza, kudzimbidwa, kupwetekedwa mtima, kumva kupsyinjika kuchokera ku chakudya chodyedwa? Ndipo inde B si
8. Kodi nthawi zambiri mumachepetsa kuchepetsa katundu wanu kuchipatala (kapena, ngati simulichezera, mukufuna kukweza ku chipinda chachiwiri kapena chachitatu pa masitepe)? Ndipo inde B si
9. Kodi mumakonda zakudya zowonjezera kutentha kwa masamba ndi zipatso?
Ndipo inde B si
10. Kodi muli ndi parsley, celery ndi masamba ena pa tebulo lanu tsiku ndi tsiku? Ndipo inde B si
11. Kodi mumathera nthawi yambiri panja? Ndipo inde B si
Kuwerengera zotsatira. Pa yankho lililonse "A" - 1 mfundo, pa yankho lililonse "B" - 0 mfundo.
Ndemanga 0 Ndiwe munthu wabwino! Muyenera kukhala ofanana.
Ndemanga 1 -3. Sizinthu zonse zomwe mumakhala nazo, koma chiopsezo cha avitaminosis n'chochepa. Kuyesetsa pang'ono - ndipo mutenga malo mu gulu loyamba.
Mfundo 4-6. Simungamve konse, koma njala ya vitamini yaing'ono ikuwonekera. Zomera zatsopano ndi zipatso, mpumulo wambiri ndi kuyenda mu chilengedwe - ndipo zinthu zidzasintha.
Mfundo 7-9. Avitaminosis ndi maziko a moyo wanu. Mwinamwake, mwakhala naye kwa zaka zingapo. Kulimbana ndi mkhalidwewo kungasinthe kotheratu njira ya moyo. Mukusowa mavitamini.
Zolemba 10-11. Koperani kusintha moyo wanu ndikufulumira kupita kwa dokotala, ndipo adzakuthandizani kupeza mavitamini oyenera.