Poyamba masika, tikuopa mliri umodzi - avitaminosis. Ndipo kodi ife tikudziwa chomwe chiri kwenikweni? Vladimir Spirichev, mkulu wa labotale ya mavitamini ndi mchere, Institute of Nutrition, RAMS, anachotsa kukayikira kwathu konse. Anatiuza zonse za mavitamini ndi mavitamini kwa thupi la munthu.
Kodi kuthamanga kwa vitamini kumaphunziro a sayansi ndi chiyani?
Ndipotu, avitaminosis ndi matenda akuluakulu koma osawoneka. Nthawi zambiri zimasokonezeka ndi hypovitaminosis, izi ndizokwanira, kapenanso ngakhale zosapindulitsa kwambiri za thupi lomwe liri ndi mavitamini. Ambiri okhala m'mizinda yamakono akukumana ndi hypovitaminosis, ndipo nthawi iliyonse ya chaka. Izi zimagwirizanitsa ndi nkhawa, ndikukhala ndi moyo wathanzi, ndi zachilengedwe zosauka, ndipo chofunikira kwambiri, ndi kudya kosafunika "mwachangu": mankhwala osagwiritsidwa ntchito, osungira, kumene angapeze mavitamini? Makamaka ndi mavitamini C, mavitamini a gulu B (B1, B2, B6, folic acid), komanso kusowa kwa ayodini, calcium ndi chitsulo.
Nchifukwa chiani makolo athu sanavutike chifukwa chosowa mavitamini, ndipo tsopano ndi matenda okhawo?
Vuto ndiloti mavitamini m'thupi lathu sali opangidwa ndipo sakhalabe osungirako. Choncho, kuti muwapeze, muyenera kudya zambiri komanso zosiyanasiyana. Nkhondo ya tsiku ndi tsiku ya msilikali wa asilikali a Russia ophatikizira anaphatikizapo 1 makilogalamu 300 g mkate ndi pounds la nyama pogwiritsa ntchito mphamvu zamagetsi 5-6 zikwi pa tsiku. Ndipo lero, anthu sakhala ndi makilogalamu oposa 2-2.5 zikwi pa tsiku ndipo amadya theka pafupifupi zaka mazana awiri zapitazo, ngakhale kuti mu mankhwala omwe amapangidwa pa mafakitale, kuchuluka kwa mavitamini kumakhala kochepa kangapo kuposa zofanana zomwezo zaka zana zapitazo. Choncho zimakhala kuti mavitamini sakusoweka.
Kumene angapeze chipulumutso?
Inde, muyenera kuyesetsa kudya moyenera. Mu zakudya ayenera kukhala mapuloteni, mafuta ndi chakudya. Ndipo monga momwe zingathere: masamba, zipatso, amadyera, sauerkraut yomweyo. Timalimbikitsa kuphatikizapo zakudya (chakudya, mkaka, zakumwa), komanso kuwonjezera mavitamini. Ndipo nkofunikanso kusunthira mochuluka momwe mungathere, kupita kumaseŵera kapena kungoyenda zambiri. Izi zimayambitsa metabolism.
Kodi mungasankhe bwanji vitamini zovuta?
Samalani osati mavitamini okhaokha, komanso fufuzani zinthu (magnesium, chitsulo, potaziyamu, zinki, mkuwa, manganese - amathandiziranso nawo moyo wa thupi). Ndikofunika kuti zokonzekerazo zikhale ndi mavitamini oyenera tsiku lililonse. Monga lamulo, "mphamvu" ya mavitamini imasonyezedwa mu mg. RNP (yovomerezeka mtengo wogwiritsira ntchito) kapena RDA nthawi zina imasonyezedwa mwazigawo. Ndikofunika kuti chiwerengerochi chili pafupi ndi 100%. Ngati wopanga amabisa uthenga wotere, ndiye kuti mankhwalawa ayenera kusamala. Musagule mavitamini ndi zomwe zili mu gome lonse la periodic. Mwachitsanzo, m'dziko lathu, mulibe mchere: magnesium, zinki, calcium, chitsulo. Zotsalirazo zotsalira sizikumveka bwino. Pali vuto la kuchepa kwa vitamini C, mavitamini a gulu B ndi carotenoids. Zokwanira kukhala ndi zigawo izi. Chovutacho sichikugwirizana ndi inu nokha, ngati mutalandira katemera kapena matenda pamene mutenga mavitamini, muyenera kusintha mankhwala. Tikupangira mavitamini omwa kawiri pachaka.
Kodi ndikufunikira kutenga vitamini monga momwe adanenera?
Izi ndizofunikira kokha pokhudzana ndi kugwiritsa ntchito monovitamini pofuna mankhwala. Muyezo, kawirikawiri kupitirira kufunika kwa thupi kwa mazana ndi zikwi zambiri. Kuwonjezera apo, nthawi zambiri pofuna mankhwala, mavitamini amayenera kutengedwa ndi jekeseni ya m'mimba kapena intravenous. Ndipo kuti mukhale ndi mavitamini omwe mukudya nthawi zonse, kuphatikizapo zakudya zowonjezera mavitamini kapena kudya zakudya zowonjezera nthawi zonse, kusankhidwa kwa dokotala wolimba sikofunikira. Koma mochuluka kwambiri kuti mupite patali, ndithudi, sikuli koyenera. Musagwiritse ntchito mavitamini ndi mavitamini kwa thupi la munthu.
Kodi mungapewe bwanji kutaya mopitirira muyeso mukatenga mavitamini?
Ngati zovuta sizimayambitsa zowawa kapena thanzi labwino, ndipo mlingo wa mavitamini mkati mwake uli mwa zosowa za thupi, ndiye kuti mukhoza kutenga nthawi zonse, ngakhale moyo wanu wonse. Sipangakhale zowonjezera pano. Vuto lidzangokhala ndi kudya kwa mavitamini kwa nthawi yaitali. Izi sizimaloledwa mu zokonzekera, zowonjezera kapena zowonjezera zopangidwa kuti zisawonongeke. Choncho, zovuta zambiri zolemba multivitamin zovuta, zomwe zimatengedwa malinga ndi malangizo, sizidzavulaza.
Mulibe mavitamini okwanira ngati:
• Mumadzuka kwambiri m'mawa, kumverera kuti simunagone mokwanira ndi kupumula;
• Nthawi zonse mumamva kugona komanso kosavuta masana, mwamsanga mutope;
• Simungathe kuziyika, mumaiwala chilichonse, chidwi chimachotsedwa;
• Nthawi zambiri mumakwiyitsa popanda chifukwa, kugwera mu chisokonezo chosadziwika;
• Mukuwona kuti mkhalidwe wa tsitsi ndi khungu wamakula;
• Nthawi zambiri mumakhala ozizira.
Chomwe chimayambitsa kusowa kwa mavitamini.
Kuperewera kwa mavitamini kumakhudza kwambiri maganizo, maonekedwe ndi zomwe zingapangitse mavuto ena:
• Khungu ndi louma komanso lokhazikika - mulibe vitamini C, B6, A ndi biotin.
• Pali zotupa pa khungu - muli ndi vuto la B6, PP ndi A.
• Kusuta nthawi ndi nthawi - mulibe mavitamini B1, B6.
• Pali mavuto ndi masomphenya - mulibe A, B2, B6.
• Kudya chakudya kumachepa kwambiri - mulibe mavitamini A, B1, B2, B6, B12, biotini
• Kutupa - B6, PP.
• Nthawi zonse mumakwiya komanso mukudandaula - mulibe kusowa kwa ma vitamini C, B1, B6, B12, PP, biotin.
• mavuto a m'mimba - kusowa kwa B12, PP, FC, A.
• Mavuto osauka - mavitamini B6, biotin, A.
• Kutengeka kwafupipafupi - kusowa ma vitamini C, A