Komabe, ziribe kanthu momwe mavitamini aliri kwa ife, musaiwale kuti zotsalira za zinthu izi zingakhale zoopsa monga kusowa. Izi ndizofunika kwambiri kwa mankhwala owonjezera mavitamini ogulitsidwa m'masitolo. Chifukwa cha kumwa kwambiri mavitamini, hypervitaminosis imapezeka.
Ana ena amadya mavitamini, ogulidwa ndi makolo, mopanda malire, m'malo mwawo ndi maswiti. Komabe, ngakhale mapiritsi a vitamini ndi maswiti omwe ali mankhwala omwe ali ndi piritsi lina lililonse, ndipo izi ziyenera kukumbukiridwa. Mwachitsanzo, kudya kosalamulirika kwa ma vitamini, mwana akhoza kupitirira kuchuluka kwa vitamini C amene amafunikira nthawi 10, pa mlingo wa 50 mg. tsiku. Malingaliro oterewa okhudzidwa ndi mavitamini angayambitse matenda aakulu ndipo, monga lamulo, milandu yotereyi imapezeka ana.
Chitsanzo ndi momwe kudya kwambiri kwa vitamini D kunayambitsa mavuto aakulu a impso mwa mwanayo. Madokotala kwa nthawi yayitali sanathe kudziwa chifukwa chake, chifukwa zinaonekeratu kuti mtsikanayu amadya pafupifupi mavitamini omwe agogo ake amamugula. Ichi ndi chimene chinayambitsa matendawa.
Zina mwa zotsatira zoipa za kudya kwambiri kwa vitamini A ndi zofooka, mimba, mavuto a njala, mafupa osweka. Kuchuluka kwa vitamini B kumayambitsa kusokonezeka kwakukulu mu njira zamadzimadzi.
Mpaka lero, asayansi amadziwa mavitamini ambirimbiri. Ambiri ndi mavitamini A, B1, B2, C, PP, E, D, K. Mavitamini B1, B, C, PP angapangidwe bwino.
Ganizirani za mitundu yonse ya mavitamini mwatsatanetsatane.
Vitamini A imawonjezera chitetezo chokwanira, imapangitsa kuti khungu lizikhala bwino, limayambitsanso timadzi timene timayambitsa matendawa. Mavitaminiwa ndi osungunuka kwambiri, kotero kuti kuwonetsetsa kwake, kudya kwa mafuta ndikofunikira. Mu mawonekedwe ake abwino, munthu akhoza kutenga vitamini A kuchokera ku zinthu monga mafuta a nsomba, mkaka, dzira yolk ndi batala.
Komanso, thupi lathu lingapeze vitamini A kuchokera ku carotene, yomwe ili ndi kaloti wambiri, tsabola wofiira, sorelo, dzungu, saladi, sipinachi, tomato ndi apricots. Kutembenuka kwa carotene ku vitamini A ndi chiwindi. Komabe, thupi lathu silingathe kupeza vitamini A onse oyenera kuchokera ku carotene, gawo limodzi mwa magawo atatu aliwonse azinthu zoyenera kulumikizidwa ndizokonzekera zokhazokha.
Vitamini A ili ndi chuma chokwanira ndipo imayikidwa mu impso ndi chiwindi, kotero simungathe kupitirira chizolowezi cha tsiku ndi tsiku. Kwa ana a sukulu, ndi 1.5 mg. tsiku.
Mavitamini a gulu B ndi mavitamini B1, B2, B3, B4, B5, B6, PP. Vitamini B1 ndiyetu yatipatsa mphamvu, mphamvu komanso mphamvu. Chifukwa cha kusowa kwake, thupi limatha kupweteka mutu, kufooka kwa minofu, kutopa kwambiri. Ndipo ngati vitamini B1 sichilowa mu thupi konse, ikhoza kufooketsa minofu ya miyendo komanso ngakhale zotsatira zakupha chifukwa cha kufooka kwa minofu ya kupuma. Vitamini uyu sumaunjikira mu thupi ndipo amayenera kuchita mosalekeza.
Mukhoza kupeza vitamini B1 kuchokera ku mkate, bran, yisiti ya brewer. Amapezekanso mowonjezereka mu dzira yolk, ng'ombe chiwindi, walnuts ndi nyemba. Kwa ana a sukulu, mavitaminiwa ndi 1.4 mg. tsiku.
Vitamini B2 ndiyomwe imayambitsa mafuta amadzimadzi ndi okosijeni wa chakudya, komanso kupuma kwa magulu kumadalira. Kusowa kwake m'thupi kumakhudza kwambiri chitukuko, kuchepa kwa thupi, kutupa kwa mucous membrane. Mazira, mkaka, yisiti ya brewer, chinangwa cha tirigu, kabichi, sipinachi ndi tomato ali ndi vitamini B2 wambiri. Mavitamini a vitaminiwa ndi 1.9 mg. tsiku.
Nicotinic acid, yomwe imadziwikanso kuti vitamini PP , ndi yofunika kwambiri kwa dongosolo lathu lachithunzi. Ngati pali kusowa kwa thupi, kusokonezeka kugona, kupweteka mutu, chizungulire, kukhumudwa kukumbukira, kukhumudwa komanso kukwiya. Kutha kusowa kwa vitamini PP mu thupi kumabweretsa chifuwa chachikulu, kusokonezeka kwa dongosolo la kugaya, mawonekedwe a zilonda ndi zilonda pa khungu. Zambirimbiri, vitamini PP amapezeka mkaka, mazira, yisiti, chimanga, mbewu zambewu, mbatata, tomato, kabichi, sipinachi, letesi, malalanje, mandimu ndi mphesa. Chizoloŵezi cha ana a sukulu aang'ono ndi 15 mg. tsiku.
Ngati thupi liribe vitamini C (ascorbic acid), kuchepa kwa chitetezo cha thupi, kugona tulo, kutopa mofulumira, mano ndi ching'onong'ono.
Ndikusowa kwa vitamini kamene munthu amakhala akudwala ndi scurvy. Ndili ndi matendawa, zolakwira zomwe tazitchula pamwambazi zawonjezeka khumi. Pamatumbo, zilonda zimayambitsidwa, mano amayamba kunjenjemera ndi kutuluka, chitetezo chochepa chimachepetsedwa, nthawi zambiri mafupa amapezeka chifukwa cha kuwonjezeka kwa mafupa. Vitamini C sichikugwiritsanso thupi, choncho nthawi zonse zimakhala zofunikira.
Kwa thupi la mwana, vitamini D ndizofunikira kwambiri. Popanda izo, thupi lopangika lopangidwa ndizosatheka. Pezani mavitamini ambiri, mungathe kudya mafuta a nsomba, mazira a dzira ndi batala. Kwa ana a sukulu patsiku, m'pofunika kulandira magawo 500 a vitamini.
Kupatsa thupi lanu mavitamini oyenerera kumadya mokwanira komanso mosiyana, ndipo nyengo yophukira ndi yozizira imaphatikizapo chakudya chokonzekera mavitamini. Kodi ndi bwino kugwiritsa ntchito mavitamini owonjezera? Pofuna kupewa mavitamini opitirira muyeso, ndibwino kuti musagwiritse ntchito zowonjezera nthawi zonse, koma kuti muzichita masewera a masabata 3-4 ndi zosokoneza.