Iivithamini: neevithamini Ulwahlulo, iimpawu kunye neempawu

Izinto kwezifo ezininzi ntshikilelo, ukutya kakuhle kunye nongcoliseko. Ukunciphisa umonakalo ezi zinto ngokusebenzisa iivithamini ekwaziyo nganye. Oku kuthetha ukuba ulwazi malunga iivithamini zifuneka ingakumbi umntu mihla.

sibanjwa Indlela iivithamini

Iipropati eziluncedo of iivithamini ayesaziwa eYiputa yamandulo. Abantu baye baqaphela ukuba ukuselwa imifuno athile kunye neziqhamo kunokuyiphucula kakhulu impilo yaye kukhawuleziswe angalulama izifo.

Ngokomzekelo, abo babona ubunzima, namagqirha bamandulo bacetyiswa ukuba adle isibindi. Noko ke, babengenalo nofifi ukuba iimpawu zayo iluncedo, kule meko ngenxa yokuba isiqulatho eliphezulu vitamin A.

Ngamaxhwele namagqira ehlonitshwa kakhulu izizwe zonke. Kodwa nangona abantu kuwo imbali yayo ukuqashela malunga yintoni umsebenzi ebalulekileyo umzimba zezinye izinto, swi isifundo iivithamini baqalisa elikhulu kwiminyaka eyadlulayo. Emva kwenkulungwane XIX emva kwexesha. kwakucingwa ukuba indima engundoqo ukutya - unikezele iiproteni umzimba, amafutha kunye carbohydrate.

Eyona discoverer of iivithamini yaba ugqirha Russian Lunin uNikolay Ivanovich. Wayeqhuba eksperimenti kwi mpuku waza wabona ulwazi olunomdla. Yeempuku ezafumana ubisi yonke ukutya wahlala okunempilo, ngelixa abo amacandelo zamntu bodwa Ndaniseza ubisi, waqalisa zigule sife ngokuhamba kwexesha. Ngenxa iivithamini zisaqala.

Concept, ukuhlelwa arhente zikarhulumente, nangona oku, akazange ukuphumeza sisazinzulu ethile. Kwaye nangona esafunyanwa yi Russian "iivithamini" Ugqirha ebizwa ucelwe wemithi Polish Kazimirom Funkom, ibhaso Nobel isifundo sakhe ngempembelelo yazo emzimbeni wafumana abaphandi ezahlukileyo kumazwe aliqela.

Yiyiphi indima athathe iivithamini kwi nethe

Xa umzimba ulahlekelwa kukho into ethile, akukho igcwele na iingxaki zempilo ezithile. Ingakumbi imiphumo Okubuhlungu ingaba xa inani encinane yomxhesho okune iivithamini. Ukuhlelwa iivithamini ngoko ngokuqhelekileyo iqulethe udweliso zemithombo zazo zendalo.

Xa efumanise iziphumo zokunqongophala izinto ezithile kufuneka ukuba bajonge isazi. Kodwa ungazama ukwenza le intsilelo kunye ngokuzimeleyo. Ukuza kuthi ga ngoku, abantu namhlanje, ingakumbi abemi imizi emikhulu, kufuneka sinikele ingqalelo idayethi ubukho kuyo yokutya equlathe iintlobo iivithamini zakho.

Ukuhlelwa iivithamini, kuxhomekeke inxaxheba kwiinkqubo komzimba lwangaphakathi wahlula ezi izinto ngokweendidi ezintathu:

• Antioxidants;
• prohormones;
• enzimovitaminy (ababandakanyeka ukutya).

Ngaphezu koko, ezi-ndidi sub ziya kuqwalaselwa banzi.

Antioxidants

Le asidi ascorbic, iivithamini A, K no E. Antioxidants kunokuthintela kwezifo ezifana nomhlaza okanye isifo sentliziyo.

Emzimbeni kwinkqubo kubalulekile uvelisa radicals ezamahala - mpilo ukuba ilifa umsebenzi omkhulu kakhulu. Angasweli electron mnye, kwaye bafuna ukuba bazalise le ndawo kunye elektroni ezinye iimolekyuli. Antioxidants yokungenelela i radicals ezamahala, ukukhusela iiseli ukusuka umonakalo. Ke ukuba umzimba ungafumani ngokwaneleyo kubo, ngoko radicals ezamahala kuqhubeka ukukhangela ovela ukugcwalisa. Xa oku kusenzeka, bakhuselekile, kodwa iseli, ethe lisuswe electron iyaqhubeka nkqubo ingentla.

prohormones

Le into, apho kamva kwasekwa iihomoni. Ezi ziquka ivithamin D kunye vitamin A ngohlobo retinoic acid. imveliso kuwohloka ivithamin D ngenkuthalo inxaxheba kwiinkqubo ezinxulumene calcium yokucolwa emzimbeni. A retinoic acid kuyimfuneko ukuze kubuyiselwe le epithelium.

Enzimovitaminy

Olu didi lubandakanya vitamin K, vitamin A, kunye novithamini, nicotinic kunye folic acid. Yokucolwa of iiprothini, carbohydrate kunye kwamafutha emzimbeni kwenzeka ntoni ngokuthatha kwazo inxaxheba. Umzekelo, vitamin B1 ekwandeni mali iyafuneka xa uxinezeleko ngokwasemzimbeni eyandisiweyo, kwakunye izixa eziphezulu carbohydrate ekutyeni. Kunye nokusilela iimveliso kuwohloka carbohydrate yande emzimbeni.

sidingo njani iivithamini

Kuyimfuneko ukuba ukwahlula phakathi ingqiqo imfuneko imihla iivithamini kunye nokusetyenziswa ngemihla. Ingcamango yokuqala - i imali iyimfuneko ukuze isikolo sisebenze sempilweni komzimba, kwaye usoloko nto idibana kunye wesibini. rhoqo Ukuthathwa ngemihla mncinci kuno imfuneko, njengoko kwi inkqubo ukufunxeka vitamin inxalenye kuphela kwetyiswe.

kwemithi oluzinzileyo kunye nedosi komzimba vitamin nganye abantu. Bokuphila bamele imali ukuba umntu umele ukugqibezela umsebenzi. iidosi amayeza amaxesha amaninzi abakwazi ukuba avelele ngenxa yokuba ijolise ekusombululeni iingxaki ezithile nokusebenza amalungu kunye neenkqubo ezahlukeneyo.

Ngesondo, ubudala, umsebenzi emzimbeni, iimeko apho abantu baphile - zonke izinto ezibonakalisa oko umntu kufuneka vitamin. Ukuhlelwa iivithamini ngokungqinelana neemfuno eziveliswe zokudla kwilizwe ngalinye. Impilo epheleleyo ngokomzimba nangokwengqondo-neemvakalelo kufuneka akhokelwe yi izindululo zosukulo azinikwe kwiingcaphephe ukuba iqela elithile labantu.

Xa uthenga iimveliso kufuneka ucinge ixabiso amandla abo nje kuphela, kodwa ukunikela ingqalelo ziqulathe ukuba iivithamini. Ukuba intsha, abasetyhini abakhulelweyo kunye neembaleki usoloko kufumaneka ngokubanzi ulwazi malunga yintoni ezi ndidi ezi izondlo ezifunekayo kunye neevithamini.

Classification, iimpawu kunye neemfuno iqela ngalinye ngamnye. Umzekelo, abasetyhini zicinga ukukhulelwa, folate otyiwa kubaluleke ngokukhethekileyo. Kwelinye icala, balungiselela ukuba abe ngunina, kufuneka ube ukulingana icalcium ulwamkelo uze wenze ukuswela novithamini D. Kunjalo sporsmenov, abafundi, ezibulala, esebenza iiyure ezintathu: ummeli nawuphi na kwezi ndidi kufuneka ixesha lokucinga malunga okunesondlo okanye zokwenziwa ukuthatha kwezithako.

Fat-enyibilikayo kunye neevithamini ngamanzi-enyibilikayo: ukuhlelwa nomnye umsebenzi

Njengoko kuxoxwa, iivithamini zahlulwe subcategories ezinkulu ezintathu. Ukuba imisebenzi ethile kwento nganye kwaye ngenxa yokuba izidlo ezithile ngeke babonwe ngabantu ixesha elide. Emva element ngalinye efunekayo iinkqubo ezithile emzimbeni, ngaphandle apho umsebenzi ubomi ukuze sengozini.

Kodwa ukongeza kwicandelo phezu kwingongoma nganye inxaxheba kwiinkqubo komzimba, kukho iindidi ezimbini, ezithi zahlulwe iivithamini. Ukuhlelwa iivithamini emanzini-enyibilikayo kunye namanqatha-enyibilikayo akukho ngaphantsi ebalulekileyo. iivithamini fat-ezinyibilikayo ezifakwe kwizihlunu ezinamanqatha, ngoko ke libanda, kuyingozi ngaphezu libanda, amanzi-emanzini.

Recent ngokukhawuleza bungaveli emzimbeni kunye ulwelo. isibindi yezilwanyana intlanzi, amaqanda, ibhotolo, isipinatshi, iitapile ezitshisiweyo - hayi uluhlu olupheleleyo zokutya zineevithamini fat-emanzini. Ucalulo imithombo yabo iya kuboniswa ngokupheleleyo kule theyibhile ingezantsi. Products eziqulathe amanzi-enyibilikayo iivithamini - iintlobo zeziqhamo nemifuno, imifuno, iinkozo, amaqanda, iimbewu kunye neenqoba.

Ukuhlelwa iivithamini: kwiziqulatho izakhi ukutya

Uluhlu iimveliso okubhalwe iivithamini yamanzi-enyibilikayo kunye namanqatha-enyibilikayo ngolu hlobo lulandelayo:

Kwenzeka ukuba, ukuhlelwa eekhemikhali iivithamini lidibana ubuchule babo nje kuphela ukunyibilika emanzini. Kwakhona qaphela ukuba ukuziphatha ezahlukeneyo kumaqela ahlukeneyo iivithamini ngexesha lenkqubo zokupheka. Umzekelo, iivithamini etyebile enyibilikayo nga zigcinwe unyango ubushushu, lo gama isininzi ukubola yamanzi-enyibilikayo ngokukhawuleza.

Iimpawu beriberi

Akusoloko umntu omdala ixesha elaneleyo ukuba banikele ingqalelo ekubhalweni bokutya osetyenzisiweyo. Ngoko ke, ukungabikho kweevithamini - akuwedwa. Kodwa ke inkoliso yabantu awufumaneki ukungabikho ngokupheleleyo umzimba waso nasiphi na iivithamini (vitamin imibala), kunye nabanye abantu iintlobo zakhe. Oku okanye ukuqhwalela vitamin (ukuncipha ulondolozo olwenziwa sisikolo), okanye inkxaso subnormal, olwenzeka xa ukuthathwa vitamin kwi imali ngaphantsi eziqhelekileyo.

Engxakini izinto ezichazwe ngayo ngendlela eyahlukileyo, kodwa ukusetyenziswa gipovitaminoze subnormal neempawu ezixhaphakileyo:

• yobuthathaka;
• nokudinwa;
• ucaphuka.

Xa ngesifo subnormal kwaye hypovitaminosis akusoloko kuyimfuneko ukuba iivithamini zokwenziwa, maxa wambi alungise ukutya lwanele. Xa vitamin okubangelwa iimpawu libukhali. Kuyimfuneko ukuba udibane nogqirha.

Iziqhamo nemifuno - umthombo kuphela iivithamini?

Ulwazi malunga yokuba iintlobo ezininzi iziqhamo kunye nemifuno i uvimba wokwenene iivithamini kancinci i look engenangqondo. Enyanisweni, lucalulo ngamanzi-enyibilikayo iivithamini kunye imithombo zabo ibonisa ukuba uninzi lwabo iilebhile xa esela iziqhamo kunye nemifuno. Kodwa ke, umzekelo, ivithamin D ngokuqhelekileyo akwafumaneka ukutya izityalo. Ngoko ke, imifino, ngokuba elisandula zikhuthazwe abaninzi kangaka, Asiyiyo indlela okunempilo ngokutya.

Yokudla kufuneka ibe kangangoko kunokwenzeka izinto ezahlukeneyo, ngoko ak phantse lonke uhlobo lokutya iqulethe sisincoko ezizodwa, efunekayo ukuze umzimba. Kukho izinto ezimbalwa kakhulu ukuba musa ziqulathe izinto ezichazwe (umz iswekile). Zonke ezinye ukudla ziquka iivithamini ezithile.

Ixabiso, zokuhlela kunye nesiqulatho lweziqalelo luncedo uhlobo oluthile lokutya ifumaneka kwicandelo likarhulumente. Ngoko ke, kukho ukunqongophala iivithamini kuyimfuneko ukuze kube nokugqitywa yintoni ukutya waneleyo ekutyeni. intshayelelo ngexesha ezahlukeneyo kuya kunceda ukuthintela beriberi kunye nezifo ezininzi.

Na ukuba ndiyiphathe iivithamini

abantu bamandulo ababehlala ehlathini, kudla imali eninzi iivithamini. Ngoko ke, indlela izinto zazivelela wayalela ukuba abo bafaka emzimbeni (ngaphandle ivithamin D). Kufuneka kwakhona ukuthathela ingqalelo ukuphila umzimba womntu mihla. Ngapha koko, ukuba umlimi kwinkulungwane XVIII. lo uhlala edolophini mihla nako ukwanelisa isidingo sabo ngenxa iivithamini, ukutya isonka ngosuku, akunakwenzeka ukuba Ugqibe mali yomgubo.

Ukuba yokudla izele, kufuneka ikhunjulwe malunga nexabiso iimveliso zokutya ezahlukeneyo malunga ukuhlelwa iivithamini. Ngokufutshane ukubiza sijongeka njengoku: kufuneka okanye ezityiwayo ezahlukeneyo, okanye ukuthatha vitamin eyenziweyo obuthengiweyo ekhemesti.