Mavitamini amagawanika mu madzi osungunuka, mafuta osungunuka ndi mavitamini olemera. Mavitamini osungunuka m'madzi samatulutsidwa mu mkodzo, kotero amatha kudziunjikira m'thupi ndipo ndizochepa zochepa kuti zibwezeretsedwe. Mavitamini olemera amapezeka ndi bioflavonoids, inositol, choline, lipoic, pangamic, orotic acid ndi zinthu zina zamagetsi.
Mavitamini osungunuka
Kuopsa kwa kuwonjezereka kumachitika kokha ndi kugwiritsa ntchito mavitamini osungunula mafuta, mwachitsanzo, nthawi zina, chifukwa cha kuchuluka kwa vitamini D, kusanza, kudzimbidwa, ndi kutha kwa kukula kwa mwana kumatha. Choncho, mwachidule za mavitamini osowa mafuta.
Vitamini A
Vitamini A, kapena retinol, imagwira thupi pokhapokha ikaphatikiza ndi lipid. Thupi limalandira ilo mwa kutenga nsomba mafuta, chiwindi, mafuta, margarini, kirimu wowawasa, mkaka ndi dzira yolk. Komabe, nthawi zambiri chakudya chimakhala ndi provitamin A, kapena carotene (mwachitsanzo, kaloti, sipinachi, kabichi ndi tomato). Provitamin A imasandulika kukhala vitamini A kokha m'thupi la munthu. Vitamini A imapangitsa kuti thupi likhale lokwanira, ndikofunikira kuti ntchito ya khungu ndi mucous. Kuonjezera apo, zimayambitsa mapangidwe a retina.
Pamene thupi liribe vitamini A, masomphenya amatha (makamaka madzulo ndi usiku - chomwe chimatchedwa ubongo usiku). Kuwonjezera apo, matenda osiyanasiyana a khungu, alopecia, kufooka kwa chitetezo cha m'thupi akhoza kuwonedwa. Ngati mwana ali ndi vuto la vitamini A, kukula kwa mafupa kungakhale kovuta. Chifukwa chakuti vitamini A ndi yovuta kwambiri kwa zotsatira za kuwala ndi mpweya, zakudya zana zimayenera kusungidwa pamalo amdima. Pamene mukuphika, ndibwino kuti muwonjezere mafuta pang'ono.
Pulotitamini A, yomwe imakhala mu vitamini A, imapezeka mu kaloti, tomato ndi ndiwo zamasamba.
Vitamini D
Vitamini, omwe asayansi amachitcha calciferols, ndipo thupi la munthu silingachokere kuzingwe (nsomba zabwino kwambiri ndi nsomba, makamaka mafuta a chiwindi, chiwindi, dzira la yolk). Motsogoleredwa ndi kuwala kwa dzuwa, calciferol akhoza kupanga khungu ku ergostertia. Choncho, hypovitaminosis D imakhala yosavuta m'chilimwe. Vitamini D ndi ofunika kwambiri popanga mafupa. Zizindikiro zazikulu za mavitamini D osakwanira ndizowonongeka ndi mafupa. Komabe, ziphuphu sizigwirizanitsidwa kokha ndi kusowa kwa vitamini D mu chakudya. Kaŵirikaŵiri maziko a machitidwe ake oopsa ndi kusakwanira kwa mavitamini D (momwe mavitamini D akuyendera). Kuwonjezera pa vitamini D kungachititse kusanza kapena kudzimbidwa. Mavitaminiwa ndi otetezeka kwambiri, choncho samasweka mukamapsa.
Vitamini E
Vitamini E, kapena tocopherol, kamodzi kamatchulidwa kuti ndi vitamini yowonjezera, chifukwa poyesera ndi mbewa, asayansi atsimikiza kuti pamene kusowa kwa vitamini E sikukwanira, mbewa zimakhala zosabereka. Komabe, zotsatira zofanana za vitamini iyi pa munthu sizikanakhoza kutsimikiziridwa. Ambiri mwa vitamini E amapezeka mu masamba ndi mafuta, margarine, oat flakes, mazira, chiwindi, mkaka ndi masamba atsopano. Mpaka pang'ono, vitamini E imapezeka pafupifupi zakudya zonse. Vitamini E imayambitsa mafuta amtundu wa mafuta, imateteza mafuta ofunika kwambiri a polyunsaturated, ndi maselo osungunuka kuchokera ku chiwonongeko. Ngati vitamini A imatengedwa nthawi yomweyo, zotsatira zake zimakhala zowonjezereka. Poona kuti vitamini E imapezeka mu zakudya zonse, kuchepa kwake sikusowa.
Ali ndi vitamini E wochuluka, kuchepa, kusokonezeka kwapakati ndi kukula, zimawonjezereka, kuphatikizapo, mankhwala opindulitsa amathamanga m'thupi la munthu. Vitamini sagwirizana ndi kutentha kwapamwamba, koma pansi zimakhudzidwa ndi usana ndi kutentha kwake.
Vitamini K
Pali mitundu iwiri ya vitamini K ndi K2. Vitaminiyi imapangidwa ndi mabakiteriya a m'matumbo, amapezeka mu chiwindi, nsomba, mkaka, sipinachi ndi kabichi. Vitamini K ndi chinthu chofunika kwambiri pa magazi. Kulephera kwake, komwe kumayambitsa magazi kuchokera ku ziwalo zosiyanasiyana, kumakhala kofala makamaka kwa ana ndi okalamba, choncho nthawi zambiri amalembedwa. Kutentha kwakukulu ndi mpweya sizimapweteka mavitaminiwa, koma ndizosakhazikika ku dzuwa, kotero zakudya zopangidwa ndi zakudya ziyenera kusungidwa m'malo amdima.
ZOCHITIKA
Kuonjezerapo bwino ndipo palibe chifukwa chomwa mankhwala omwe ali ndi vitamini E. Ndi chakudya, thupi limalandira zokwanira, ndipo kutengeka kwakukulu kumayambitsa chizungulire, kupweteka mutu, kufooka kwa minofu, kutopa, kutopa.