Kuwonjezeka kwa mavitamini kumasonyezedwa kwa anthu omwe chakudya chawo sichikwanira, ana ndi achinyamata omwe ali achinyamata, odwala komanso anthu omwe ali ndi chizolowezi chokonzekera kwa nthawi yaitali, amayi apakati ndi amayi oyamwitsa. Panthawiyi, kusowa mavitamini kuyenera kudzazidwa ndi mavitamini oyenerera. Zambirizi zimatha kuthetsa chidziwitso chathu chonse. Ndi anthu ochepa omwe amadziwa kuti ma vitamini ndi chiyani, chifukwa chake amafunikira, zotsatira zake ndi zotani. Koma izi siziri zofunikira kudziwa aliyense wa ife.
Kodi mavitamini ndi chiyani?
Mavitamini ndi mankhwala omwe thupi silingathe kudzibala palokha, kotero ayenera kuperekedwa ndi chakudya. Iwo si gulu logwirizana ndipo ali ndi mankhwala osiyana. Ena ndi acidi, monga vitamini C, omwe ndi ascorbic acid okha kapena omwe amachokera. Ena ndi amchere, monga vitamini B15, omwe amakhala amchere a calcium ya gluconic acid. Vitamini A amatanthauza gulu la mowa wokhala ndi maselo akuluakulu, omwe amatha kutentha ndi mpweya.
Mavitamini ena ndi ofanana ndi mankhwala, pamene ena, monga vitamini C, D kapena B, amakhala ndi mankhwala ambiri. Mavitamini achilengedwe C ndi D ndi gulu la mankhwala okwana 16 ofanana ndi steroid. Kagulu kameneka kamaphatikizapo ergosterins (provitamin D 2), yomwe imachokera makamaka ku minofu ya zomera, 7-dehydrocholesterol (provitamin D 3) yomwe ili mu nsomba. Zonsezi zimayambitsa mavitamini D 2 ndi D 3. Ziyenera kuzindikiranso kuti mavitamini ambiri a B ali ndi dzina limodzi osati chifukwa ali ofanana, koma chifukwa amachita limodzi. Zinthu zomwe zimaphatikizapo mavitaminiwa ali ndi maina awo a mankhwala osiyanasiyana. Mwachitsanzo, vitamini B 1 ndi thiamine, yomwe imagwira ntchito m'thupi, ngati pyamphorophate ya thiamine. Vitamini B 2 amatchedwa riboflavin, vitamini B 6 ndi pyridoxine, yomwe imagwira ntchito mu thupi ngati pyridoxal phosphate. Vitamini B 12 amatchedwa cobalamin kapena cyanocobalamin, zomwe zimasonyeza kuti chimodzi mwa zigawo zake ndi cobalt.
Katemera wa mavitamini
Zomwe anthu ambiri amachita ndizochepa maselo olemera mavitamini onse - udindo wawo m'thupi la munthu ndikokonzekera zonse zoyamba. Ngakhale timafunikira iwo pang'onopang'ono, komabe iwo amakhala ndi gawo lofunika kwambiri m'thupi. Choncho, kugwirizana ndi kuyandikana kwapafupi kwa mankhwala mu thupi sizingatheke kuchepetsedwa.
Metabolism ndi njira yopangira chakudya chokhala ndi chakudya, mapuloteni, mafuta, madzi, salt ndi mavitamini. Chakudya chimaphwanyidwa kenaka chimakulungidwa panthawi ya kusintha kwa thupi, ndiyeno nkusandulika kukhala zomangamanga kuti apange mamolekyu atsopano kapena kugwiritsidwa ntchito monga magwero amphamvu. Mavitamini sali magwero a mphamvu kapena zomangamanga kwa maselo. Koma ndizofunikira kuti njira yowonjezereka ikuyenda bwino. Ayenera kukhalabe ngati "detonator", yomwe imayambitsa injini ya makina ovuta kwambiri, omwe ndi thupi. Ndi mavitamini omwe amachititsa kuti thupi liziyenda bwino. Zochita zawo zikufanana ndi zomwe madzi amachitapo, zomwe, chifukwa cha zowonongeka komanso zochepa, zimatha kudutsa ziwalo zonse ndi ziwalo zonse. Popanda madzi, moyo sungatheke. Popanda mavitamini, momwe zimasinthira, nayenso.
Nchifukwa chiyani amafunikira?
Zamoyo zimakhala ngati chomera chachikulu, chomwe mphamvu ndi zomangamanga (mwachitsanzo, mapuloteni) zimapangidwa. Mavitamini alipo m'zinthu zonse zamoyo ndipo ndizofunikira kuti achite zofunikira zamagetsi pa moyo. Amakhala ngati othandizira, mwachitsanzo, kufulumizitsa kusintha kwa mankhwala popanda kutenga mbali mwachindunji mwa iwo. Mwachitsanzo, yang'anani kugawidwa kwa chakudya ku zinthu zophweka, zosungunuka (mavitamini a m'mimba), kapena kuonetsetsa kuti kutembenuka kwa zinthu zophwekazo ku mphamvu. Udindo wa mavitamini ndi ofanana ndi ntchito ya abwana omwe sadzigwira okha, koma kukhalapo kwawo kumatanthauza kuti antchito amagwira mofulumira komanso mogwira mtima.
Mavitamini ndi othandiza kwambiri mu thupi la munthu. Amagwiritsa ntchito otchedwa "enzyme yogwirizana," kutanthauza kuti amapanga michere. Vitamini mu gawo la coenzyme ndi "phunziro" laling'onoting'ono, koma lolimbika kwambiri, choncho, chifukwa cha zomwe likuchita, njira zonse mu thupi zimapita mofulumira komanso mogwira mtima. Mwachitsanzo, wowuma amafukula mosavuta chifukwa cha mavitamini apadera ndi maltose. Pamene izi zimachitika popanda michere, wina amayenera kukumana ndi mavuto ambiri. Motero, ntchito ya ma enzyme ndi mavitamini pa ntchito ya coenzymes ndi yofunika kwambiri. Komanso, sikuti imangowonjezera machitidwewo, komanso "amasankha" za mtundu wa chiyambi cha mankhwala ena.
Mavitamini ndi othandizira awo, mavitamini amathandiza kwambiri miyendo ya machitidwe mu thupi. Ndi chifukwa cha iwo kuti njira yovuta yopangira chakudya imayambira, ndiyeno pang'onopang'ono kugwiritsira ntchito zinthu zosavuta kuti thupi lizizizidwa ndi thupi limatsatira. Ngakhale pofunafuna chakudya kapena kuchipera mu tizigawo ting'onoting'ono ting'onoting'ono ting'onoting'ono ting'onoting'ono ting'onoting'ono timene timatulutsa timadzi timene timatulutsa timadzi timene timatulutsa timadzi timene timatulutsa timadzi timene timatulutsa timadzi timene timatulutsa timadzi timene timatulutsa timadzi timene timatulutsa timadzi timene timatulutsa timadzi timene timayambira.
Pali zinthu zosiyanasiyana zomwe zimawathandiza, mwachitsanzo, mavitamini ena amachititsa coenzymes. Vitamini B 1 ndi B 2 amavomerezedwa pamodzi ndi michere yowonjezera, kuyendetsa mphamvu ya kuwonongeka kwa chakudya ndi mapuloteni. Komanso, pamodzi ndi vitamini B 1, acetylcholine, chinthu chomwe chimayang'anira kukumbukira, chimatulutsidwa ku maselo a mitsempha. N'zosadabwitsa kuti kusowa kwa vitamini uku kumabweretsa kukhumudwa komanso kusamalidwa. Vitamini B 6 imathandiza mwakhama kupanga mapuloteni, kuphatikizapo mahomoni. Chifukwa chake, kuchepa kwa nthawi yaitali kwa vitaminiyi ndiko chifukwa cha kusamba (zomwe zimakhudzana ndi kusowa kwa homoni). Vitamini iyi imathandizanso kupanga mapangidwe a hemoglobini (omwe amachititsa mpweya kukhala m'magazi monga mbali ya maselo ofiira a m'magazi), kotero kuti kupezeka kwao ndiko chifukwa cha kuchepa kwa magazi m'thupi. Vitamini B 6 ikuphatikizidwanso popanga mankhwala omwe amachititsa ntchito ya mitsempha (monga serotonin), komanso kumanga mkaka wa myelin (kuteteza maselo a mitsempha). Kupezeka kwake kungayambitse matenda ambiri a dongosolo lamanjenje ndi kuwonongeka kwa malingaliro. Vitamini B 6 imafunikanso pakupanga maselo atsopano ndikugwiritsidwa ntchito kwa ma genetic, chifukwa chitukuko cha zamoyo ndi kubwezeretsedwa kwake kumachitika. Ngati mavitamini sali okwanira, zotsatirazi sizigwira bwino ntchito. Pali zoperewera pakupanga maselo a magazi, munthuyo ali ndi maselo ofiira ochepa kwambiri, omwe amachititsa kuti adwale matenda komanso matenda.
Vitamini D ndi yofunika kwambiri, zotsatira zake zimakhala ndi magawo angapo. Khungu lopangidwa ndi mazira a ultraviolet limatembenuza provitamin D 2 ndi D 3 mu vitamini D 2 ndi D 3. Njira zina zimapezeka m'chiwindi, kumene mavitamini amasandulika kukhala mahomoni omwe kudzera mwazi amalowa m'matumbo a m'mimba ndi mafupa. Zimachititsa kuti m'mimba matenda a m'matumbo apitirize kutulutsa calcium kudzera m'mimba m'mimba, kotero kuti mapuloteni ndi kanyamulidwe kamathamanga, zomwe zimawonjezera calcium ndi phosphorous. Choncho, kusowa kwa vitamini D kumabweretsa kuphwanya kashiamu m'matumbo ndipo, motero, kuti asinthe mafupa. Ndizoopsa kwambiri kwa ana omwe amafunikira calcium kumanga mafupa. Kenaka pali chiopsezo chachikulu cha mafupawa monga mafupa, kupindika kwa maondo ndi mawonekedwe ochepa.
Vitamini C imathandizira kupanga ndi kusunga mapuloteni a collagen, omwe ndi minofu yambiri m'thupi. Zimaphatikiza maselo onse, mosasamala za mawonekedwe awo, ndipo amateteza maselo ku matenda. Kuperewera kwa vitamini C ndicho chifukwa cha kusowa kwa collagen, zomwe zimapangitsa kuti minofu ikhale yofooka, yoonongeka, yomwe imakhala yophweka komanso imayambitsa magazi. Powonjezereka kwakukulu, kuwonongeka kwa minofu kumatuluka, kenako kufooka kwathunthu kwa thupi kukuwonetsedwa, motero matendawa amachepa.
Madzi, mapiritsi kapena jekeseni?
Ndipotu, mavitamini oyenerera amafunika kutipatsa chakudya. Komabe, pamene sali m'thupi lathu, tikhoza kuwatenga ngati mawonekedwe a vitamini, mapiritsi, mapuloteni, komanso mafuta, mavitamini, mavitamini, implants ndi jekeseni. Miyeso yonseyi ikukhudzana ndi kuperekedwa mofulumira kwa magawo apadera a mavitamini m'thupi.
Nthawi zina mungasankhe kutenga multivitamin, yokhala ndi mavitamini osiyanasiyana. Zimapezeka kuti kukonzekera kwa vitamini kamodzi kokha kudzakhala ndi zotsatira zina. Choncho, kumapeto kwa nyengo, pamene tikufooka, timawonjezera mlingo wa vitamini C. Pamene timamva kupweteka kwa minofu, madokotala nthawi zina amapereka jekeseni wa mavitamini kuchokera ku gulu B. Zomwe zimatchedwa "vitamini cocktails" zimatchuka kwambiri. Koma musaiwale kuti zabwino zowonjezera mavitamini. Muyenera kudziwa momwe mungadye chakudya kapena chakudya. Mwachitsanzo, tikudziwa kuti kaloti imakhala ndi carotene yambiri. Koma anthu ochepa okha amadziwa kuti siidakumbidwa mu mawonekedwe ake opangira. Zimathandiza pokhaphatikiza ndi mafuta, mwachitsanzo, ndi mafuta a masamba.
Kodi mungachite bwanji?
Muyenera kudziwa kuti mavitamini onse amagawidwa m'magulu awiri: mavitamini A, D, E ndi K ndiwo mavitamini C (vitamini C ndi B vitamini, omwe ndi B 1, B 2, B 6, B 12 ndi niacin, folic acid, pantothenic acid ndi biotin). Mtundu woyamba wa mavitamini opezeka m'mafuta ndi zakudya zamtundu. Ndikofunika kuonetsetsa kuti thupi likhoza kulandira. Gululi likhonza kuphatikizapo beta-carotene, kapena provitamin A, yomwe imapezeka mu zipatso ndi ndiwo zamasamba. Ngati tikufuna kuti mavitamini apindule, tifunika kuwatenga pamodzi ndi zakudya zomwe zili ndi mafuta. Izi zimalimbikitsa kutulutsa ma vitamini. Pa chifukwa chomwechi, mavitamini m'mapiritsi ayenera kumeza panthawi yomwe adya kapena atadya.
Mavitamini osungunuka m'madzi amapezeka m'madzi amadzi. Kuti muwayeretse iwo, simukusowa mafuta. Muyenera kusamala nawo - musawaphike iwo motalika kwambiri kuti mugwiritse ntchito ngati chakudya. Zakudya zatsopano, monga masamba ndi zipatso, zimataya mavitamini ambiri pamene mukuphika. Ndikofunika kuwasunga pamtunda wotsika kuti usatayike mavitamini.
Kodi mukudziwa ...
Chipinda chimafunikanso mavitamini. Angathe kuwongolanso kuchokera kunja, ndiko kuti, kuti apange zofuna zawo. Zomera zamoyo, mosiyana ndi anthu ndi zinyama, zimatha kutulutsa zakudya zawo zokha, zimangotengedwa kuchokera ku mchere ndi madzi.
Zikuoneka kuti mavitamini amapangidwa ndi zamoyo mogwirizana ndi mitundu. Mwachitsanzo, anthu, nyani ndi nkhumba sizikhoza kupanga acorbic acid. Choncho, ayenera kulandira vitamini C kunja. Komabe, makoswe omwe mankhwalawa amafunikanso, amatha kuwapanga okha.
Kuwonjezera pa mavitamini oyenerera nyama ndi zinyama, palinso mavitamini a mitundu yosiyanasiyana ya tizilombo (monga porphyrins, sterols) ndi tizilombo toyambitsa matenda (glutathione, lipoic acid).
Magwero a mavitamini kwa nyama sangakhale zomera zokha, komanso mabakiteriya m'matumbo. Kupepesa, kudya zomwe zili m'matumbo mwa ozunzidwa, pangani mavitamini ena.
Vitamini D ndifunikira kwa munthu kokha pamene khungu lake silikuwoneka ndi dzuwa. Mosiyana ndi zimenezo, ngati atalandira kuwala kochepa kokhala ndi mazira, musawonjezerenso zakudya za vitamini D.