Mavitamini, mawonekedwe awo, mafuta osungunuka komanso madzi sungunuka (tebulo)

Vitamini A (Retinol) imapereka masinthidwe abwinobwino, imakhudza kagayidwe kazakudya, njira za kukula kwa thupi, mafupa, amachiritsa khungu ndi mucous nembanemba, zimakulitsa thupi kukana matenda. Ndikusowa kwake, masomphenya amayamba kufooka, tsitsi limatuluka, kukula kumachepera. Muli vitamini A m'mafuta a nsomba, chiwindi, mkaka, nyama, mazira, muzinthu zamasamba zomwe zimakhala ndi chikaso kapena lalanje: dzungu, kaloti, tsabola wofiira kapena belu, tomato. Palinso vitamini A proitamin - carotene, yemwe m'thupi la munthu pakakhala mafuta amasintha kukhala vitamini A. Zakudya za tsiku ndi tsiku zimachokera ku 1.5 mpaka 2.5 mg.

Vitamini D (calcolol) zopangidwa kuchokera ku proitamin mothandizidwa ndi ma radiation a ultraviolet. Zimatenga nawo mbali popanga minofu ya mafupa, imalimbikitsa kukula. Ndikusowa vitamini D, ma rickets amakula mwa ana, ndipo kusintha kwakukuru m'matenda am'mafupa kumachitika mwa akulu. Muli vitamini D mu nsomba, batala, mkaka, mazira, chiwindi cha ng'ombe. Chofunikira cha tsiku lililonse cha Vitaminiyi ndi 0.0025 mg.

Vitamini E (tocopherol) zimakhudza njira za kubereka, zotsegulidwa mu 1922. Dzinali limachokera ku Greek "tokos" "ana" ndi "feros" - "chimbalangondo." Kuperewera kwa vitamini E kumapangitsa kuti munthu asaberekane komanso azigonana. Imawonetsetsa kukhala ndi pakati komanso kubereka bwino kwa fetal. Ndikusowa kwa vitamini E mthupi, kusintha kwa dystrophic mu minofu ya minofu kumachitika. Pali zambiri za izo mumafuta azimasamba ndi mbewu monga chimanga: Chofunikira cha tsiku lililonse chimachokera ku 2 mpaka 6 mg. Ndi chithandizo, mlingo ungakulitse mpaka 20-30 mg.

Vitamini K (phylloquinone) zimakhudzana ndimagazi) Yokhala ndi zakudya zomwe zimapangidwa ndi phylloquinone (K) ndi menaquinone (K Vitamini K amalimbikitsa mapangidwe a prothrombin m'chiwindi. Amakhala ndi masamba obiriwira a sipinachi, nettle. Matumbo a anthu amapangidwa.Chofunikira cha tsiku ndi tsiku - 2 mg.

26. Hypovitaminosis, zomwe zimayambitsa, zizindikiro za mawonekedwe a hypovitaminous zinthu, njira zodzitetezera.

Zomwe zimayambitsa kuperewera kwa mavitamini m'thupi ndi monga:

1. Kusankha zakudya zosagwirizana. Kuperewera kwa zakudya zamasamba, zipatso ndi zipatso mosakhazikika kumabweretsa kuchepa kwa mavitamini C ndi P mthupi. Pamagwiritsidwe ntchito kake ka zinthu zoyengeka kwambiri (shuga, ufa wapamwamba kwambiri, mpunga wokonzedwa, ndi zina zambiri), pali mavitamini B ochepa. chakudya mthupi ndikusowa vitamini B12.

2. Kusintha kwakanthawi kwamasamba mu mavitamini. Munthawi yachisanu yozizira, kuchuluka kwa vitamini C m'masamba ndi zipatso kumatsika, mavitamini A ndi D m'magulidwe amkaka ndi mazira. Kuphatikiza apo, mchilimwe assortmentment yamasamba ndi zipatso, zomwe ndi magwero a mavitamini C, P ndi carotene (proitamin A), amakhala ochepa.

3. Kusungidwa kosayenera ndi kuphika kwa zinthu kumabweretsa kuwonongeka kwakukulu kwa mavitamini, makamaka C, A, B1 carotene, folacin.

4. Kuzindikira pakati pa michere yazakudya. Ngakhale mavitamini okwanira okwanira, koma kuchepa kwakutali kwa mapuloteni ambiri, mavitamini ambiri amatha kukhala operewera m'thupi. Izi ndichifukwa chakuphwanya mayendedwe, mapangidwe a mitundu yogwira ntchito komanso kuchuluka kwa mavitamini m'thupi. Ndi kuchuluka kwa chakudya chamagulu m'zakudya, makamaka chifukwa cha shuga ndi confectionery, B1-hypovitaminosis imatha kupanga. Kukula kwakanthawi kapena kuchuluka kwakanema m'zakudya za mavitamini ena kumasokoneza kagayidwe ka ena.

5. Kufunika kowonjezereka kwa mavitamini oyambitsidwa ndi thupi mawonekedwe a ntchito, moyo, nyengo, pakati, kuyamwitsa. Muzochitika izi, zabwinobwino mwazotheka, mavitamini pazakudya ndizochepa. M'malo ozizira kwambiri, kufunika kwa mavitamini kumawonjezeka ndi 30-50%. Kutuluka thukuta (ntchito m'mashopu otentha, migodi yakuya, ndi zina zambiri), kuwonongeka ndi ngozi zamankhwala kapena ntchito, komanso kulimba kwambiri kwa mitsempha yolimba ndikuwonjezera kufunika kwa mavitamini.

Zomwe zimayambitsa kusowa kwa vitamini yachiwiri ndi matenda osiyanasiyana, makamaka chimbudzi. Matenda am'mimba, msempha wam'mimbamo ndipo makamaka matumbo, kuwonongeka kwa mavitamini kumachitika, mayamwidwe awo akuipiraipira, ndipo mapangidwe ena a iwo mwa microflora yamatumbo amachepa. Kuyamwa kwa mavitamini kumakhala ndi matenda a helminthic. Ndi matenda a chiwindi, kusintha kwamkati kwa mavitamini kumasokonezeka, kusintha kwawo kukhala mitundu yogwira. M'matenda am'mimba, kuperewera kwa mavitamini ambiri kumachitika kawirikawiri, ngakhale kuperewera kwa imodzi mwazotheka, mwachitsanzo, vitamini B12 ndi kuwonongeka kwam'mimba kwambiri. Kuchuluka kwa mavitamini mu matenda owopsa komanso osachiritsika, njira zopangira opaleshoni, matenda otentha, chithokomiro ndi matenda ena ambiri kungayambitse kuchepa kwa Vitamini. Mankhwala ena ali ndi mphamvu yotsutsana ndi mavitamini: amachepetsa matumbo a microclora, omwe amakhudza mapangidwe a mavitamini, kapena amasokoneza kagayidwe kazomwe thupi limayambira. Chifukwa chake, kufunikira kwa Vitamini m'matenda azakudya ndikofunikira kwambiri. Kuphatikizidwa muzakudya zamafuta ndi zakudya zopatsa mavitamini sikungokhutiritsa zofuna za wodwalayo pazinthu izi, komanso kumachotsanso kuchepa kwawo mthupi, ndiye kuti kumalepheretsa hypovitaminosis.

Ntchito za mavitamini ena munjira ya enzymatic

Mtundu wa zomwe zimathandizira

Mavitamini osungunuka amadzi

S Flavin mononucleotide (FMN) S Flavin adenine dinucleotide (FAD)

Redox zimachitikira

S Nicotinamidine nucleotide (NAD) S Nicotinamide dinucleotide phosphate (NADP)

Redox zimachitikira

Kutumiza kwa gulu la Acyl

Mafuta mavitamini sungunuka

Malangizo a CO₂

Makhalidwe a mavitamini, ntchito zawo zamankhwala osokoneza bongo

Tsiku lililonse limafunikira magwero

B1

1.5-2 mg, mbewu za chinangwa, chimanga, mpunga, nandolo, yisiti

• Thiamine pyrophosphate (TPF) - coenzyme ya decarboxylases, transketolases. Amatenga nawo oxidative decarboxylation a-keto acid. Amachepetsa shuga m'magazi, amachotsa metabolic acidosis, activates insulin.

• kuphwanya chakudya kagayidwe kachakudya, kuchuluka kwa pyruvic ndi lactic acid.

• kuwonongeka kwa dongosolo lamanjenje (polyneuritis, kufooka kwa minofu, kusamva bwino). Kukula kwa beriberi, encephalopathy, pellagra,

• kuphwanya kwamtima dongosolo (mtima kulephera ndi edema, kusinthasintha kwa mitsempha),

• Kusokoneza kwam'mimba

• thupi lawo siligwirizana (kuyabwa, urticaria, angioedema),

• Kupsinjika kwa CNS, kufooka kwa minofu, ochepa hypotension.

B2

2-4 mg, chiwindi, impso, mazira, mkaka, yisiti, chimanga, nsomba

• kumapangitsa kapangidwe ka ATP, mapuloteni, erythropoietin mu impso, hemoglobin,

• amatenga mbali mu zochita za redox, • kumawonjezera kukana kwamkati kwa thupi,

• kumawonjezera kaphatikizidwe wa madzi am'mimba, bile,

• kumawonjezera chisangalalo cha chapakati mantha dongosolo,

• Imachedwetsa kukula kwa ana, kuwonongeka kwamkati wamanjenje,

• yachepetsa katulutsidwe ka michere yogaya chakudya,

B3

10-12 mg, yisiti, chiwindi, mazira, nsomba zam'madzi, chimanga, mkaka, nyama, yopangidwa ndi microflora yamatumbo

• Ili gawo la coenzyme Wololera komanso wonyamula zotsalira za acyl, akuphatikizidwa ndi oxidation ndi biosynthesis yamafuta acids,

• Amatenga nawo oxidative decarboxylation a keto acid,

• amatenga nawo gawo pa Krebs, kaphatikizidwe ka corticosteroids, acetylcholine, michere acid, mapuloteni, ATP, triglycerides, phospholipids, acetylglucosamines.

• kutopa, kusokonezeka kwa kugona, kupweteka kwamisempha.

• malabsorption a potaziyamu, shuga, vitamini E

B6

2-3 mg, yisiti, mbewu monga chimanga, nyemba, nthochi, nyama, nsomba, chiwindi, impso.

• pyridoxalphosphate imatenga gawo la nayitrogeni metabolism (kusintha, kupopera, kusuntha, decarboxylation, tryptophan, zokhala ndi sulufule komanso kusintha kwa hydroxy amino acid),

• kumawonjezera mayendedwe amino acid kudzera mmimba mwa plasma,

• amatenga nawo mbali pakapangidwe ka purines, pyrimidines, heme,

- kumapangitsa kuti chiwindi chisamagwire ntchito.

• ana - kukokana, dermatitis,

• seborrheic dermatitis glossitis, stomatitis, kukomoka.

• thupi lawo siligwirizana (kuyabwa pakhungu); • kuchuluka kwa madzi amkamwa.

B9 (Dzuwa)

0.1-0.2 mg, masamba atsopano (saladi, sipinachi, tomato, kaloti), chiwindi, tchizi, mazira, impso.

• ndi cofactor wa ma enzymes omwe amaphatikizidwa ndi kapangidwe ka purines, pyrimidines (osalunjika), kutembenuka kwa amino acid (transmethylation ya histidine, methionine).

• macrocytic anemia (kapangidwe kake m'maselo ofiira a magazi, kuchepa kwa erythropoiesis), leukopenia, thrombocytopenia,

• glossitis, stomatitis, zilonda zam'mimba, enteritis.

B12

0.002-0.005 mg, chiwindi cha ng'ombe ndi impso, zopangidwa ndi microflora yamatumbo.

• coenzyme amapanga 5-deoxyadenosylcobalamin, methylcobalamin kusamutsa methyl magulu ndi hydrogen (kapangidwe ka methionine, acetate, deoxyribonucleotides),

• Kuwopsa kwa mucosa.

kuchuluka magazi

PP

15-20 mg, nyama, chiwindi

• ndi cofactor wa NAD ndi FAD dehydrogenases yomwe imakhudzidwa ndi zomwe zimachitika mu redox,

• Amatenga nawo kapangidwe kazakudya zomanga thupi, mafuta, chakudya, ATP, imayendetsa microsomal oxidation,

• Amachepetsa mafuta m'thupi komanso mafuta m'magazi,

• imapangitsa erythropoiesis, fibrinolytic magazi, imalepheretsa kuphatikiza kwa maselo ambiri,

• imakhudzana ndimatumbo

• imapangitsa njira zoletsa zamagawo mkati mwa mitsempha yamkati

• pellagra, dermatitis, glossitis,

• mtima zimachitika (redness of the khungu, totupa pakhungu)

• ndi kugwiritsa ntchito nthawi yayitali, mafuta a chiwindi amatha.

Ndi

100-200 mg, masamba, rosehip, blackcurrant, zipatso,

• kutenga nawo mbali mu redox zimachitikira, • imalimbikitsa kapangidwe ka hyaluronic acid ndi chondroitin sulfate, collagen,

• imayendetsa kaphatikizidwe wa ma antibodies, interferon, immunoglobulin E,

• Amachepetsa kupezeka kwa mtima,

• imathandizira kupanga ndi chiwongola dzanja.

• zotupa m'mimba, kupweteka m'miyendo,

• Kuchepetsa kukana matenda.

• kuchuluka kwambiri kwa chapakati mantha dongosolo, kugona tulo,

• kuthamanga kwa magazi, kuchepa kwamitsempha yamagazi, kuchepa kwa magazi nthawi yayikulu, chifuwa.

A1 - retinol,

A2 dihydroretinol

1.5-2 mg, mafuta a nsomba, batala la ng'ombe, yolk, chiwindi, mkaka ndi mkaka

• kukhazikitsidwa kwa kaphatikizidwe kamale a antibodies, interferon, lysozyme, kusinthika ndi kusiyanasiyana kwa maselo amkhungu ndi mucous nembanemba, kupewa keratinization,

• Malangizo a lipid kaphatikizidwe,

• Photoreception (gawo la ndodo Rhodopsin, lomwe limayang'anira maonekedwe)

- imayang'anira ntchito za kulawa, zolimbitsa thupi, zolandilira, zimalepheretsa kumva,

• kuwonongeka kwa mucous nembanemba, m'mimba thirakiti

• khungu louma,

• kuchepa kutulutsidwa kwa tiziwalo tating'ono,

• xerophthalmia (kuuma kwa khungu la diso),

• kuchepa pakulimbana ndi matenda, ndikuchepetsa kuchiritsidwa kwa mabala.

• kuwonongeka kwa khungu (kuuma, khungu),

• kusowa kwa tsitsi, misomali yochepetsera, mafupa am'mimba, hypercalcemia,

• kuchepa kwa magazi m'magazi

• Photophobia, mu ana - kukokana.

E (α, β, γ, δ - tocopherols)

20-30 mg, mafuta a masamba

- kukhazikitsidwa kwa njira za oxidative,

• linalake ndipo tikulephera kuphatikizana kwa maselo othandiza magazi kuundana,

• Amathandizira kapangidwe ka heme,

• imayendetsa erythropoiesis, imasintha kupuma kwamatumbo,

• imapangitsa kapangidwe ka gonadotropins, kukula kwa placenta, kapangidwe ka chorionic gonadotropin.

dystrophy yayikulu ya minofu yamatumbo ndi myocardium, kusintha kwa chithokomiro, chiwindi, dongosolo lamanjenje.

chiwindi ntchito

D2 - ergocalciferol,

D3 - cholecalciferol

2,5 mcg, chiwindi cha tuna, cod, mkaka wa ng'ombe, batala, mazira

• kumawonjezera kupezekanso kwamatumbo epithelium kwa calcium ndi phosphorous, kumakulitsa kapangidwe ka alkaline phosphatase, collagen, amawongolera mafupa poyerekeza, kumawonjezera calcium, phosphorous, sodium, citrate, ma amino acid mu proximal tubules a impso, kumachepetsa kuphatikizika kwa parathy.

• matenda oopsa a cartilage, osteomalacia, mafupa.

hypercalcemia, hyperphosphatemia, demineralization mafupa, kuchuluka kwa calcium mu minofu, impso, mtsempha wamagazi, mtima, mapapu, matumbo

K1 - phylocha nona, naphthoha nona

0.2-0.3 mg, sipinachi, kabichi, dzungu, chiwindi, zopangidwa ndi microflora yamatumbo

• kumapangitsa kaphatikizidwe kazinthu zophatikizana ndimagazi m'chiwindi

• imakonda kapangidwe ka ATP, creatine phosphate, ma enzyme angapo

magazi kutuluka, hemorrhagic diathesis

_______________

Source: Biochemistry mu ziwembu ndi matebulo / O.I. Gubich - Minsk.: 2010.

Kuperewera kwa Vitamini

Kusowa kwa Vitamini ndi matenda owopsa omwe amachitika chifukwa cha kuchepa kwa mavitamini m'thupi la munthu. Pali lingaliro la "kuchepa kwa mavitamini am'madzi", komwe kwenikweni ndi hypovitaminosis ndipo sikukhala ndi zovuta monga kuperewera kwa mavitamini - kusowa kwathunthu kwa mavitamini kwa nthawi yayitali. Masiku ano, matendawa ndi osowa kwambiri.

Zizindikiro zodziwika bwino za kuperewera kwa vitamini:

• kudzutsidwa kwakukulu
• kugona tsiku lonse,
• zonyansa muubongo,
• kukhumudwa
• kuwonongeka kwa khungu,
• mavuto a chitukuko
• khungu.

Kusowa kwa Vitamini ndizotsatira za kuperewera kwa zakudya m'thupi - kusowa kwa zipatso, ndiwo zamasamba, zakudya zosapangidwa komanso mapuloteni muzakudya. Vuto linanso lomwe likuchepa limatha kukhala kugwiritsa ntchito mankhwala kwa nthawi yayitali.

Kusowa kwa vitamini yeniyeni kumatha kupezeka ndi chithandizo cha kuyezetsa magazi. Matenda owopsa omwe amabwera chifukwa cha kuchepa kwa mavitamini kwa nthawi yayitali ndi Beri-Beri, pallegra, scurvy, rickets, kapena chifukwa chophwanya kagayidwe kazinthu ka mahomoni. Zovuta kwambiri ndizovuta zamtundu uliwonse khungu, mutu, chitetezo chokwanira komanso kukumbukira.

Chithandizo cha pachimake cha matendawa ndiwotalikirapo ndipo amayenera kuyang'aniridwa ndi katswiri, ndipo thupi silimachira nthawi yomweyo. Mutha kupewa matendawa mukakhazikitsa kugwiritsidwa ntchito kwathunthu kwa zipatso, masamba ndi mafuta azaka zonse chaka chonse.

Hypovitaminosis

Hypovitaminosis ndi vuto lopweteka kwambiri m'thupi lomwe limachitika chifukwa cha kuchepa kwa vitamini komanso kugwiritsa ntchito zinthu mosafunikira pazinthu zofunika. Amawerengeredwa ngati kuchepa kwakanthawi kwa mavitamini, ndipo omwe nthawi zambiri amatchedwa "kuperewera kwa mavitamini oyambira."

Chithandizo cha hypovitaminosis koyambirira sichikhala chovuta, ndipo zimangotengera kuyambitsa zinthu zofunikira zomwe zimatsata mu zakudya.

Kuzindikira kwa thupi pakuchepa kwa Vitamini iliyonse kumatha kuchitika kokha ndi katswiri muzochitika zovomerezeka. Iyi ndi njira yokhayo yomwe ingadziwire zomwe zidapangitsa kuti mavitamini azitha kuchepa.

Chifukwa chake, izi zimaphatikizira zizindikiro zomwe zimafanana ndi mtundu uliwonse wa hypovitaminosis:

• kuwonongeka kowopsa mu ntchito,
• kusowa kwa chakudya
• kufooka chitetezo chokwanira
• kusakhazikika
• kutopa
• kuwonongeka kwa khungu.

Palinso chinthu ngati hypovitaminosis wa nthawi yayitali, womwe umakhala zaka zambiri ndipo ungathe kusokoneza chitukuko chakuya kwa luntha (kusayenda bwino ndi zaka) komanso zolimbitsa thupi (kusakula bwino).

Zoyambitsa zazikulu za hypovitaminosis ndi:

1. Osakwanira zipatso ndi ndiwo zamasamba m'nyengo yozizira ndi masika.
2. Kugwiritsa ntchito zinthu zambiri zoyengedwa, ufa wosalala, tirigu wowumbidwa.
3. Zakudya za monotonous.
4. Chakudya chopanda malire: Kuletsa kudya mapuloteni kapena mafuta ambiri, kudya zakudya zopatsa mphamvu kwambiri.
5. Matenda am'mimba thirakiti.
6. Kuchulukitsa zolimbitsa thupi, masewera.

Mavitamini osungunuka a mafuta ndi zinthu zosungunuka m'madzi mu chakudya cha anthu zimagwirabe ntchito. Chifukwa chake, ndikofunikira kuti mudziwe kuchuluka kwa zakudya zofunikira tsiku lililonse, ndipo muyenera kukumbukira kuti zinthu zingapo zimakhudza kuchuluka kwa mavitamini ofunikira m'thupi lililonse.

Mwachitsanzo, mayamwidwe abwino am'mimba opindulitsa bwanji. Nthawi zina amatha kuthana ndi ntchito yake chifukwa cha matenda ake. Komanso omwe ali pachiwopsezo chotenga hypovitaminosis ndi ana, okalamba komanso anthu omwe ali ndi masewera olimbitsa thupi. Chifukwa chake, madokotala amalimbikitsa othamanga kuti azitha kudya mavitamini kangapo.

Ndikofunikira kumvetsetsa kuti dongosolo lonse lazomwe zimapangitsa kuti ma microelements azilumikizana thupi molumikizana, chifukwa chake kusowa kwa vitamini umodzi kungasokoneze ntchito ya ena. Kuperewera kwa mavitamini kwakanthawi, komwe sikunanyalanyazidwe kwa nthawi yayitali, kumatha kupita ku gawo la kuchepa kwa mavitamini - chikhalidwe cha thupi pamene mavitamini ena palibe.

Hypervitaminosis

Hypervitaminosis ndi vuto lopweteka kwambiri lamthupi lomwe limayambitsidwa ndi mavitamini ambiri. Mavitamini osungunuka m'madzi nthawi zambiri samayambitsa kuledzera, chifukwa nthawi zambiri amakhala m'thupi kwa nthawi yayitali. Kuchuluka kwa mavitamini osungunuka am'madzi kumabweretsa zowawa.

Vutoli lakula kwambiri masiku amakono chifukwa chofikira mwaulere pazakudya zowonjezera, zomwe anthu eniwo akufuna kuyipsa. Mlingo wambiri wa mavitamini (nthawi 10 kapena kuposerapo) umapangidwira njira zochizira, zomwe zitha kukhazikitsidwa ndi katswiri - wazakudya zopatsa thanzi kapena akatswiri.

Mavuto osokoneza bongo amakumana ndi mavitamini osungunuka, amakhala ndi mafuta m'thupi komanso chiwindi. Kwa kuledzera ndi mavitamini osungunuka ndi madzi, ndikofunikira kuti mlingo wowonjezera wa tsiku ndi tsiku uzidutsa kambirimbiri.

Chithandizo cha kuledzera nthawi zambiri sikufuna chithandizo chokhalitsa, ndipo mkhalidwe wa wodwalayo umayamba kukhala wabwinobwino atasiya kugwiritsa ntchito mankhwala kapena pali chinthu china. Kuchoka msanga kwa zinthu zochulukirapo zomwe zimayesedwa kuti zimamwe madzi ambiri. Mavitamini ndi michere aliwonse amachotsedwa mu mkodzo ndi ndowe.

Mavitamini osungunuka a mafuta ndi zowonjezera zamadzimadzi zimalimbikitsidwa kuti zigwiritsidwe ntchito nthawi yophukira-yozizira. Komanso, ngati mutatenga nthawi yopuma ya masabata 3-4 pakati pa zovuta, mutha kupewa hypervitaminosis.

Kodi pali kusiyana kotani pakati pa mavitamini osungunuka ndi mafuta

Mavitamini osungunuka ndi mafuta komanso zinthu zosungunuka ndi madzi zimakhala ndi mitundu yosiyanasiyana ya mankhwala, koma ndizofunikanso kuti thupi lathu likhale ndi thanzi.

Gulu la Vitamini: madzi sungunuka ndi mafuta osungunuka.

Mavitamini osungunuka mafuta (A, D, E, K, F) amakhala odziwika bwino mthupi ndi chakudya chomwe chili ndi mafuta azinyama komanso masamba. Kuti mukhalebe ndi mafuta osakwanira mthupi, muyenera kudya nyama, nsomba, mtedza ndi mitundu yosiyanasiyana yamafuta osapsa - mafuta a azitona, flaxseed, sea buckthorn ndi hemp.

Kuti m'mimba muzitha kuyamwa mavitamini osungunuka am'madzi (gulu B, ndi C, N, P), ndikofunikira kuyang'anira kuchuluka kwa madzi mthupi.

Mafuta mavitamini sungunuka

Gululi la zowonjezera zomwe limagwira limayendetsa kagayidwe ka cellular, limapanga ntchito zoteteza thupi ndi kukalamba kwake kusanachitike. Mlingo wa chinthu chilichonse ndi munthu aliyense payekhapayokha, kuphatikiza pa zomwe zili zofunikira, ndikofunikanso kulingalira kuchuluka kwa zochitika zolimbitsa thupi ndi msinkhu wa munthu aliyense.

Mavitamini osungunuka amadzi

Ntchito yayikulu ya mavitamini osungunuka ndi kuyeretsa magazi ndi minyewa ya pakhungu, kuthandizira njira zamankhwala am'magazi ndikupanga mphamvu m'thupi.

Mosiyana ndi mafuta osungunuka, mavitamini osungunuka am'madzi amachotsedwa mwachangu mthupi, ndipo hypervitaminosis imakhala yovuta. Ponena ndi chizolowezi chawo cha tsiku ndi tsiku, ndiye kuphatikiza pa chisonyezero chazomwe chikufunika pazinthu, kuchuluka kwake kumawonjezeka kutengera munthu, zaka komanso zochita za thupi

Maupangiri Ogwiritsa Ntchito a Vitamini Owona

Amakhulupirira kuti miyambo yonse yopindulitsa yomwe anthu amapeza kuchokera ku chakudya. Koma mikhalidwe yamakono yamoyo wamphamvu imafunanso kukonzanso zakudya zawo. Ndi makampani ogulitsa zakudya, zakudya sizikhala zogwirizana ndi zosowa za thupi - ndizogwiritsa ntchito zakudya zosakonzedwa, zam'chitini kapena zamkaka, zomwe sizibweretsa chilichonse chabwino mthupi lathu.

Kulowetsa mavitamini osavomerezeka kumalimbikitsidwa ndi zizolowezi zoyipa, ecology kapena nkhawa.

Mavitamini osungunuka a mafuta ndi zinthu zosungunuka za madzi ndizofunikira kuzitenga kangapo:

• popewa nyengo yophukira-yozizira,
• nthawi yachisanu,
• kulimbitsa chitetezo chodzala ndi matenda kapena maantibayotiki,
• kukhalabe mulingo wa vitamini-mineral bwino mu hypovitaminosis.

Munthawi yogwiritsa ntchito mankhwala othandizira, ndikofunikira kutsatira malamulo onse otenga mavitamini:

• osapitilira gawo lolimbikitsidwa tsiku lililonse,
• samalani ndikugwirizana kwa mavitamini ndi mchere womwe umagwiritsidwa ntchito. Ngati ndi kotheka, tengani njira imodzi ya zinthu zosagwirizana, pumulani maola 4-6 pakati pa kugwiritsa ntchito,
• kuti mumvetse bwino za michere, madokotala amalimbikitsa kudya mavitamini a nkhonya mukatha kudya,
• Nthawi yabwino kudya zowonjezera zimakhala m'mawa pomwe kagayidwe kanu ka m'mimba kamagwira bwino.
• kusintha kusintha kwama mavitamini.

Pazotsatira zothandiza kwambiri kuchokera ku zowonjezera, muyenera kulumikizana ndi katswiri - wazachipatala kapena wothandizira, yemwe atatha kufufuza mozama komanso kuchipatala, amasankha zovuta za mavitamini osungunuka a madzi ndi mavitamini osungunuka a madzi m'thupi lililonse.