Kodi ndi vitamini bwanji?
Mu moyo wathu wonse, thupi limasowa mavitamini ndi ofooka. Ndipo izi sizosadabwitsa. Ana amafunikira mavitamini ambiri pa kilogalamu, chifukwa akukula mosalekeza komanso akukula. Koma chifukwa chakuti kulemera kwa ana kuli kochepa, ziwerengerozo ndizochepa. Mwana akafika zaka 10-11, amafunikira pafupifupi mavitamini omwewo monga makolo ake.
Akazi amafunikira mavitamini ocheperapo kusiyana ndi amuna. Izi ndi chifukwa chakuti ife atsikana timacheperapo, ndipo kukula kwathu kumakhala kocheperapo. Kupatulapo nthawi ya mimba ndi lactation. Panthawiyi, thupi lathu limafunikira mavitamini 10 mpaka 30 kuti athe kutero, komanso mwana wamtsogolo.
Ndili ndi zaka 10 mpaka 20%, kusowa kwa mavitamini kumachepa, monga momwe thupi lathu limayendera limachepetsa. Koma zimakhala zovuta kwambiri. Choncho, madokotala ambiri sapeputsa mlingo wa anthu oposa zaka 50. Ndipo mlingo wa mavitamini ena ndi olemekezeka. Mwachitsanzo, vitamini K. Pambuyo pa zaka makumi asanu ndi makumi asanu ndi zisanu ndi chimodzi zimakhala zoipitsitsa ndi chikhalidwe. Kumbukirani kuti vitamini iyi imayambitsa magazi coagulability.
Tiyeni tiwone bwinobwino mavitamini, mu msinkhu uti omwe tikufunikira kwambiri.
Ali ndi zaka 35
Ngati mutalowa m'gulu la anthu omwe sali ndi zaka 35, chithandizo chapadera chiyenera kuperekedwa kwa mavitamini otsatirawa:
- Vitamini E (tocopherol). Vitamini iyi ndi yofunika kwa amayi ndi abambo. Amalimbikitsa kupanga spermatozoa mwachibadwa mwa amuna. Komabe, kwa amayi, nkofunika kuti pakhale pakati ndi kubereka mwana pamene ali ndi mimba. Komanso, vitamini E ndi antioxidant wamphamvu. Kafukufuku wasonyeza kuti ngati tsiku lililonse kuti vitamini iyi ikhale yogulitsidwa bwino, mukhoza kuchepetsa matenda a mtima ndi 25-30% ndikupangitsa kuti thupi lanu lizigwira bwino ntchito ndi 36%. Komanso, vitamini imeneyi imachepetsa chiopsezo cha khansa. Vitamini E imapezeka m'mafuta a masamba. Mwachitsanzo, mu mafuta a mpendadzuwa, soya, mpiru, mtedza, maolivi. Kuphatikiza apo, imapezeka muzomera, masamba ndi masamba ndi mpendadzuwa.
- Vitamini B9 (Dzuwa, folacin, folic acid). Vitamini iyi ndi yofunika kwambiri kwa kayendedwe ka mantha ndi ubwino wa ubongo wa mwana. Ngati mayi wodwala kapena wobereka sangapeze zokwanira, mwana wakhanda amakhala ndi vuto ndi dongosolo la mitsempha. Kwa akulu, vitamini iyi ndi yofunika kwambiri. Folacin ndizofunikira kuti thupi likhale labwino kwambiri, manjenje komanso zamatenda. Pezani vitamini iyi ikhoza kukhala masamba a zomera zobiriwira. Mizere yonse ya 500 ya saladi ili ndi chizoloŵezi cha tsiku ndi tsiku cha B9. Amapezekanso mu broccoli, katsitsumzukwa, sipinachi, ziphuphu, nyama (makamaka vovyazhye kapena nkhumba chiwindi), kanyumba tchizi, nyemba, yisiti ndi mbewu zonse.
- Vitamini B6 ndi ma vitamini atatu, ogwirizana ndi dzina limodzi. Zimathandiza kwambiri kuti mafuta, zakudya komanso mapuloteni azikhala ndi mphamvu. 80 mg ya vitamini B6 pa tsiku akhoza kuchepetsa chiopsezo cha myocardial infarction ndi 32%. Kuti tipindule kwambiri ndi vitamini iyi, iyenera kuti iledzere ndi folic acid. Ambiri mwa vitamini B6 amapezeka mu tirigu wosagwidwa, mankhwala ndi chiwindi. B6 yabwino imachokera ku nyama, makamaka kuchokera ku nkhuku. Kuchokera kumbewu ndi nyemba, imayaka kwambiri, ngakhale muzinthu izi zili ndi zambiri. Pamene kutenthedwa, kumagwa. Choncho, ndi bwino kudya ndiwo zamasamba ndi zipatso, monga bananas. 100 g ya nthochi ili ndi 400 μg ya B6.
Zaka 35-45
Pa msinkhu uno, makwinya oyambirira ndi mavuto azaumoyo amayamba kuwonekera. Choncho, kuwonjezera pa mavitamini pamwambapa, m'pofunika kuti muwonjezere:
- Vitamini A (retinol ndi beta-carotene) ndi yofunika kwambiri pa masomphenya abwino, kuphatikizana kwa maselo, komanso tsitsi, khungu ndi misomali. Kugwiritsira ntchito mavitaminiwa nthawi zonse kumachepetsera chiopsezo cha matenda a mtima, komanso kumawonjezera ntchito ya maselo a chitetezo. Pezani vitamini ichi chotheka pokhapokha mutengapo zinyama: zogulitsa, zopanga, mafuta. Kuwonjezera pa mavitamini amenewa ndi koopsa kwa thanzi - ntchito ya mantha ndi kugaya zakudya zingasokonezedwe. Choncho, musatenge mlingo waukulu wa vitamini A. Beta-carotene, mosiyana ndi retinol, ndi yotetezeka kwambiri. Lili ndi masamba a lalanje ndi achikasu, komanso masamba. Kuti beta-carotene ikhale yowonjezera bwino, iyenera kudyedwa ndi mafuta: mafuta a mpendadzuwa, kirimu wowawasa ndi zina zotero.
- Vitamini C (ascorbic acid). Okalamba timakhala, timafunikira kwambiri vitamini. Ascorbic acid amatha kuwonjezera mlingo wa "cholesterol" m'magazi ndi 13%, ndipo "zoipa" mu 17%. Anthu omwe ali ndi vitamini C omwe sakhala nawo nthawi zonse amawopsa kwambiri. Koma ngati mumagwiritsa ntchito moyenera nthawi zonse, zidzakuthandizani kupanga makina a collagen (chifukwa cha izi, kuchepetsa kupanga mapangidwe). Vitamini C ndi osavuta kupeza. Amapezeka mu yaiwisi kabichi, tsabola wofiira, amadyera, zipatso.
- Vitamini B12 (cobalamin) - imapangitsa kuti vitamini C iyambe ndipo imathandizira kuwonjezera bwino. Ndipo onse chifukwa chowona kuti akugwira nawo ntchito yopanga mapuloteni, mafuta, chakudya ndi magazi. Omwe alibe vtitamine B12 ali ndi chidwi chabwino ndi chidwi. Mavitaminiwa amangokhala ndi zinyama zokha: nsomba, nyama, nkhumba ndi chiwindi cha ng'ombe. Ngati mumatsatira masamba, muyenera kuwonjezera vitamini kuti mupewe matenda.
Okalamba kuposa 45
- Vitamini D - amafunikira kuti ma calcium azikhala bwino, zomwe zimathandiza kulimbitsa mafupa. Komanso, kudya mavitamini D nthawi zonse kumachepetsa chiopsezo cha khansa ndi matenda a mtima. Vitamini imeneyi imapangidwa ndi kuwala kwa dzuwa. Choncho ndikofunikira kukhala dzuwa tsiku ndi tsiku. Muzogulitsa izo zimangowoneka mu yolks ndi nsomba mafuta.
- Vitamini K ndi kofunika kuti magazi azigwirana mafupa ndi mano. Zimapangidwa m'matumbo, koma zimakula kwambiri ndi msinkhu. Choncho, kuti mupereke vitamini K ya tsiku ndi tsiku, muyenera kudya sipinachi, chiwindi ndi vevini.
- Vitamini B3 (nicotinamide, niacin, PP) ndi mphamvu yamagetsi. Chifukwa cha kusowa kwawo, kufooka kwa minofu kumayamba. Mukhoza kutenga vitamini kuchokera ku nsomba, zakudya za mkaka, nyama, mkate wa tirigu ndi tirigu.
Kodi ma vitamini ndi abwino: kuchokera ku zinthu zachilengedwe kapena mankhwala? Asayansi akukanganabe. Pambuyo pake, zamagetsi, kudya mavitamini tsiku ndi tsiku n'kovuta kupeza kuposa mankhwala. Koma pakadali pano, mitundu yambiri ya mavitamini ikhoza kukhala ndi zotsatira zosiyana ndi kubvomerezeka kwa nthawi yaitali. Komanso pankhani ya mavitamini amatha kuchitika mopitirira muyeso, zomwe zimathetsa kugwiritsa ntchito zinthu zachilengedwe.