Zinthu za moyo
Mavitamini ndi mankhwala omwe amapezeka mu chakudya. Ambiri a iwo thupi lathu silingathe kudzipereka mosiyana. Pafupifupi zaka zana zapitazo, asayansi adapeza kuti ndi ofunikira bwanji. (Palibe zodabwitsa kuti mawu awa amachokera ku Latin vita - "moyo"). Zinatsimikiziridwa kuti mliri wonse wa matenda umayambitsidwa osati ndi mavairasi ndi mabakiteriya, koma chifukwa chosowa mavitamini. Koma kwa nthawi yaitali amakhulupirira kuti mavutowa akhoza kupezedwa chifukwa cha chakudya chimodzi chokha choyenera. Revolutionary revolution inapangidwa chakumapeto kwa zaka za m'ma 1960 ndi katswiri wa zamakampani wa America wa ku America Linus Pauling, kawiri katswiri wa Nobel (mu 1954 - pofufuza momwe chilengedwe chimagwirizanirana ndi kupanga mapangidwe a mapulotini, ndipo mu 1962 pofuna kuthana ndi mayesero a zida za nyukiliya). Albert Einstein. Anadza ndi lingaliro lakuti mavitamini aakulu ndi operewera kwa matenda.
Mwachitsanzo , iye adalimbikitsa kudya tsiku lililonse mpaka 10 g (!) Ascorbic acid mavitamini ndi ziphuphu - mafungulo a thanzi la kupewa chimfine. Ndipotu, munthu wophunzirayu anatenga "chuma cha moyo" kuchokera kwa madokotala ndikubweretsa mamiliyoni a nyumba. Kuchokera apo, dziko lapansi lakhala likukhudzidwa kwambiri ndi mavitamini owonjezera opangira mavitamini.
Zaka makumi angapo pambuyo pake, mtsogoleri wa Linus Pauling Institute (Oregon, USA) adasokoneza chiphunzitso cha mavitamini C m'nyengo ya chimfine, omwe tsopano amadziwika kuti ndi mmodzi mwa akatswiri otsogolera padziko lonse. Anaphunzira deta yokhudza kafukufuku, yomwe ikuphatikizapo odzipereka zikwi zambiri, ndipo amatsimikizira kuti vitamini C imachepetsa zizindikirozo ndipo imachepetsa pafupifupi 20% nthawi ya matendawa, koma sichiteteza.
Mwachidziwitso "mlingo womveka bwino wa thupi" umapezeka, mwachitsanzo, mu malalanje awiri. Ife poyambirira timasonyeza kuti chimfine chimathamangira ku pharmacy kuti apange ma asidi.
Mankhwala kapena poizoni?
Koma nthawi zina sizingatheke kuwerengera nthawi zina. Mwachitsanzo, Ministry of Health ya Britain inavomereza kuti silingadziwe mlingo wochepa wa vitamini A. Mafukufuku amasonyeza kuti anthu omwe amadya beta-carotene (amapezeka mu kaloti ndi zipatso zonse za lalanje) sakhala ndi kansa ya m'mapapo. Thupi limagwiritsa ntchito vitamin A, antioxidant wamphamvu kwambiri yomwe ikugwiritsidwa ntchito polimbana ndi zida zowonjezera. Zikuwoneka kuti mankhwala okhudzana ndi khansara amapezeka! Komano ku United States ankayesa ntchito, yomwe inkaphatikizapo anthu 15,000. Kwa zaka zisanu ndi zitatu, anthu tsiku lililonse amalandira mapiritsi a beta-carotene. Chiyesocho chinaimitsidwa chifukwa zotsatira zake zinawopsya: pakati pa osuta, chiŵerengero cha khansa ya m'mapapo chinakula ndi 28%. Asayansi mpaka mapeto ndipo sanamvetsetse chifukwa chake beta-carotene ali ndi phindu, koma mu mawonekedwe ake ndi ovulaza.
Zovuta zotsutsana ndi mtundu wina wa mavitamini ndi ziphuphu - zofunikira pa thanzi, vitamini A - retinol. Akatswiri ofufuza a Swedish anapeza zizindikirozo. Zoona zake n'zakuti dziko lino ndiloyamba padziko lonse chifukwa cha matenda a osteoporosis. Kawirikawiri amakhala ndi amayi oposa zaka 50. Matendawa amachepetsetsa mafupa, ndipo amawopsa kwambiri. Zinachitika kuti zakudya za ku Sweden ndizolakwa. Pa mbali imodzi, zikuwoneka kuti ndi olemera mu calcium, yomwe imayenera kuteteza mafupa. Koma pamlingo wina - uli ndi vitamini A ambiri (iwo amapindula ndi mkaka wa mafuta ochepa, a ku Sweden amakonda nsomba zonenepa, mafuta a chiwindi, etc.).
Ndinazindikira kuti kutenga ngakhale kuchepa kwa retinol (1.5 mg patsiku) kwa nthawi yaitali kumapangitsa kuti phokoso la ntchafu liwonongeke kawiri. Maphunzirowa adatsimikiziridwa ndi akatswiri a ku America.
Mavitamini A tsiku ndi tsiku ndi ma micrograms 800 - 1000 (2667 - 3333 ME), beta-carotene - 7 mg. Kuchulukako kumadzaza ndi kupweteka kwa mutu, kuwonjezeka kutopa, kutaya thupi, chiwindi cha hepatosis. Chisamaliro chachikulu chiyenera kugwiritsidwa ntchito kwa amayi apakati, monga kudya kwambiri kwa vitamini A kungayambitse vuto lalikulu pakukula kwa kumva, masomphenya, njira zamagetsi, zamtima ndi zamanjenje m'mimba mwa mwana. Chisamaliro chiyenera kutengedwanso kuti agwiritse ntchito kwambiri beta-carotene. Mwachitsanzo, ngati kumwa madzi awiri kapena atatu a karoti tsiku lililonse kwa milungu ingapo, khungu limatha kukhala ndi chikasu. Mlingo waukulu wa vitamini uwu ukhoza kuyambitsa matenda opatsirana a myocardial mwa anthu omwe adakumana nawo, kukula kwa khansara yamapapo, makamaka osuta fodya.
Vitamini wina wotchuka ndi E. Iwenso ndi antioxidant wamphamvu.
Ngati kuli kofunika kugwiritsa ntchito mlingo wa vitamini E woposa thupi, ndibwino kuti kudya kudzakhala kochepa, ndipo sikudutsa 100 mg patsiku. Choncho ndikofunikira kulingalira kuti vitamini E yokwanira kwambiri imapezeka mu mafuta a masamba, tirigu ndi miyambo yambiri, masamba, mtedza.
Malo osiyana amatengedwa ndi vitamini D3. Kulephera kwa chinthu ichi kumabweretsa kuphulika kwa ana, komanso akuluakulu - ku matenda osteoporosis. Kafukufuku wasonyeza kuti mavitamini ambiri ndi mavitamini ndizofunikira kuti thanzi ndi vitamini D zisawononge mavitamini, kuchepetsa kukula kwa maselo a khansa ya m'magazi, kuteteza chitukuko cha shuga, nyamakazi, matenda a mtima, ndi zina. Ndikofunika kuti anthu a ku Ukraine akhale mpweya.
Tingawapereke bwanji? Thupili limapangidwira pakhungu pothandizidwa ndi miyendo ya ultraviolet, koma, mwatsoka, osati mokwanira. Vitamini D3 ingapezedwe ndi zakudya zina, mwachitsanzo, cod chiwindi, mafuta a nsomba, mkaka, mazira. Komabe, ngakhale apo ndizochepa kawiri kuposa momwe zimafunikira nthawi zonse. Bungwe la World Health Organization limalimbikitsa mlingo wa tsiku ndi tsiku wa 200 mpaka 500 ME. Ndalamayi ikhoza kupezeka kokha kupyolera mu mavitamini apadera.
Zindikirani chakudya
Lero m'ma pharmica mankhwala osiyanasiyana omwe ali mu piritsi limodzi pafupifupi mavitamini ndi mchere. Ndizovuta kwambiri: kumeza mapiritsi ndipo osaganizira za zakudya zabwino komanso zowonjezera. Koma, zikutuluka, "malo ogulitsa" oterewa sali otsimikizira kuti thupi lanu lidali ndi zinthu zonse zofunika kuziyika. Chowonadi ndi chakuti gawo limodzi la zovuta zingakhudze momwe enawo akugwirira ntchito. Mwachitsanzo, vitamini D3 imathandiza kuchepetsa mphamvu ya kashiamu, koma ndi chiŵerengero choyenera cha zinthu zimenezi pokonzekera, vitamini C sagwirizana kwambiri ndi mavitamini a Gulu B, ndipo beta-carotene imachepetsa mlingo wa vitamini E. Izi sizikutanthauza kuti ena mwa zinthu zimenezi Zosungunula mafuta, pamene zina zimasungunula madzi. Komabe, njira imeneyi yopanga vitamini-mineral complexes siigwiritsidwe ntchito nthawi zonse ndi opanga mankhwala.
Ndiyenera kuchita chiyani? Ndipotu, popanda mavitamini sangathe. Musamangokhalira kumwa mankhwala osokoneza bongo. Mwachitsanzo, vitamini C ili ndi mayina asanu ndi limodzi (awa ndi mankhwala omwe ali ofanana ndi maonekedwe ndi maselo olemera, koma amasiyana mofanana ndi mawonekedwe). Onetsetsani njira yofananayo mpaka pano - ascorbic acid. Koma zothandiza kwambiri - ascorbic asidi (ali ndi antitumor effect, ili ndi zikuluzikulu mu kabichi), mpaka izo zikutuluka. Choncho, ndi bwino kupeza zinthu zonse zothandiza ndi chakudya. Kuonjezera apo, chakudyacho chili ndi zinthu zambiri zothandizira, mwachitsanzo, flavonoids, zomwe zimathandizira chinthuchi, ndipo chimachotsa zotsatira zake zosayenera.
Kupereka thupi ndi mlingo wa mavitamini onse, okwanira kudya magalamu 400 pa masamba. Ndipo izi ziribe kanthu ngakhale kuti m'chakachi zomwe zili muzogulitsa zikuchepa. Ndipo, ngati kuli kotheka, mungapezepo mankhwala ena owonjezera, mwachitsanzo, kuchokera ku zipatso zadothi, udzu, etc. Zopindulitsa kwambiri kapena msuzi wa dogthose, hawthorn, gooseberries, omwe ali ndi vitamini C..
Vitamini E imakhala ndi mafuta ochuluka osakanizidwa ndi masamba. Kuti mupeze vitamini A, yikani mafuta ku saladi karoti kapena karoti mwatsopano.
(Ndibwino kuti musagwiritse ntchito kamodzi kokha kamodzi pa masiku awiri kapena atatu, ngati simukukhala ndi thupi lenileni). Koma Kostinskaya amalimbikitsa kulandira mankhwala ndi mankhwala omwe amapangidwa ndi mavitamini mosamala. Kumbukirani nkhaniyi ndi mkaka wa Swedish ndi retinol.
Zaka zingapo zapitazo, pambuyo pa kafukufuku wopangidwa ndi Ukraine Research Institute of Nutrition, tinakana kwathunthu kupereka mavitamini owonjezera mavitamini kwa othamanga. Lero, kugogomezedwa ndi zakudya. Ndipo ku Moscow, mwachitsanzo, pamtunda wa Olimpiki sapanganso chakudya chapadera kwa othamanga awo. Kumeneko chakudya chimayendetsedwa mogwirizana ndi buffet - zimakhulupirira kuti ndi zinthu zachilengedwe munthu adzalandira mlingo wake wa mavitamini. Komanso, ngati thupi limagwiritsidwa ntchito pogwiritsa ntchito zinthu zopangidwa, silimadziwanso "mwachifundo".
Ichi ndi chododometsa. Choncho, mavitamini othandizira mavitamini amathandizidwa pokhapokha, makamaka ngati munthu akudwala. Koma wathanzi - ndi bwino kumvetsera zakudya zabwino.
Nthawi zina, mukufunika kuti muwonjezere kudya mavitamini tsiku ndi tsiku. Mwachitsanzo, madokotala amavomereza kuti amayi amtsogolo adzatenga ma folic acid masabata 12 asanakwane komanso pambuyo pathupi pofuna kupewa zolepheretsa kubala ana. Ichi, mwa njira, chiri masamba ambiri a letesi, mtedza, mbewu. Choncho, amayi apakati akulangizidwa kuti adye saladi yochuluka ndi nsomba, nyama kapena nkhuku zowonjezera mapuloteni ofunikira kukula kwa mwanayo.
Nthawi iliyonse, poyamba kukhala wosalakwa, poyang'ana piritsi, taganizirani: ndi mtundu wanji wa akaunti lero? Werengani mosamala malangizo, kapena bwino - funsani musanapite kwa dokotala.