Ndeupi uyo mavitamini zvakadini?
Muhupenyu hwedu hwose, muviri unoshaiwa mavhithamini hauna simba. Uye izvi hazvishamisi. Vana vanogara vachida mavitamine akawanda pa kilogram, nokuti vari kuramba vachikura uye vachikura. Asi nekuda kwekuti kuremera kwevana vaduku, zviyero zviduku. Apo mwana anosvika pamakore gumi nemakore gumi nemaviri, anodikanwa nehuwandu hwevhithamini sevabereki vake.
Vakadzi vanoda vhiki shoma shoma kupfuura varume. Izvi zvinokonzerwa nekuti isu isu vasikana tinorema zvishoma, uye kukura kwedu kuri kuderera zvakare. Kusiyana ndeye nguva yekudzivirira uye lactation. Panguva ino, muviri wedu unoda kusvika 10-30% mavithamini akawanda kuti zviitike, uye mwana weramangwana.
Nezera re10-20%, chido chevhithamini chinoderera, sezvo metabolism mumuviri wedu inononoka. Asi zvakanyanya kuwedzera. Nokudaro, vanachiremba vazhinji havaderedza kuyerwa kwevanhu kune makore anopfuura makumi mashanu. Uye madhawiti emamwe mavhithamini anotokudzwa. Somuenzaniso, vitamin K. Mushure memakore makumi mashanu zvakanyanya kuenzaniswa nekusika. Yeuka kuti vitamini iyi inokonzera ropa coagulability.
Ngatitorei zvakanyanya mavitamine, muzera ripi zvatinonyanya kuda.
Pasi pemakore makumi matatu nemashanu
Kana iwe ukawira muboka revanhu vasati vava nemakore makumi matatu nemashanu, kutarisirwa kwakakodzera kunofanira kubhadharwa kune mavitamisi anotevera:
- Vitamin E (tocopherol). Iyi vitamini inokosha kune vose vakadzi nevarume. Inokurudzira kugadzirwa kwepermatozoa muvarume. Kune vakadzi, zvisinei, zvakakosha pakubata pamuviri uye kutakura fetus panguva yekuzvitakura. Mukuwedzera, vitamini E inorwisa antioxidant. Zvidzidzo zvakaratidza kuti kana zuva rimwe nerimwe kuwana vitamini iyi kubva kune zvigadzirwa zvakakwana, iwe unogona kuderedza ngozi yehutano hwepfungwa ne25-30% uye kuvandudza mafungiro evanhu 36%. Uyewo, vitamini iyi inoderedza ngozi yekenza. Vitamin E inowanikwa mumafuta emichero. Somuenzaniso, mufuta wezuva, soyard, masardard, peanut, maorivhi. Mukuwedzera, inogona kuwanika mumashizha, mashizha ane mashizha uye mbeu yezuva.
- Vitamini B9 (Sun, folacin, folic acid). Iyi vitamini yakakosha zvikuru kune hurongwa hwemagetsi uye kukura kwehuropi hwomwana. Kana mukadzi ane pamuviri kana kuti anonyadzisa asingakwanisi kuwana zvakakwana, mwana achangoberekwa achava nematambudziko nenheyo yenheyo. Kune vanhu vakuru, vitamini iyi inokosha zvakakosha. Folacin inofanirwa nekugadzirisa kushanda kwekudya, chirwere uye hematopoietic systems. Tsvaga vitamini iyi inogona kunge iri mumashizha emiti yakasvibirira. Zvose zvinokwana mazana mashanu emashizha ehuseji inenge ine chimiro chezuva nezuva cheB9. Inowanikwawo mumucroccoli, asparagus, sipinashi, marussels, mishonga yemhuka (kunyanya vovyazhye kana nyama yenguruve), kottage cheese, marumisi, mbiriso uye mbeu yose.
- Vitamini B6 isiri mavitamini matatu, akabatanidzwa nezita rimwechete. Vanoita basa guru mumatabolism emafuta, makhahydrates uye mapuroteni. Iga 80 mg vitamini B6 pazuva inogona kuderedza dambudziko remyocardial infarction ne 32%. Kuti uwane rubatsiro kubva kuna vitamini iyi, inofanira kudhakwa ne folic acid. Kazhinji vese vitamini B6 inowanikwa muzviyo zvisina kuwanikwa, ne-zvinowanikwa uye chiropa. Zvakanaka B6 zvakabikwa kubva nyama, kunyanya kubva kuchiropa chechiropa. Kubva kune zviyo uye zviyo, zvinodyiwa zvakanyanya, kunyange zvazvo mune zvigadzirwa izvi zvine zvakawanda. Apo kupisa kunoporesa, kunowira. Nokudaro, zviri nani kudya mishonga yakasvibirira uye michero, semuenzaniso mabhanana. 100 g yebhanana ine 400 μg yeB6.
35-45 wemakore
Panguva ino, yekutanga kukanganiswa kwemakwenzi uye matambudziko ehutano anotanga kuonekwa. Nokudaro, kuwedzera kune mavitamini anopfuura apa, zvakakosha kutora zvakanyanya:
- Vitamin A (retinol uye beta-carotene) inongonyanya kukosha kwechiono chakanaka, kuparadzaniswa kwemasero, pamwe nevhudzi, ganda uye misumari. Nguva dzose kushandiswa kwevitamini iyi kunoita kuti kuderedzwa kwengozi yehutano hwepfungwa, uye kunowedzera basa remasero omumunodzivirira. Tsvaga vitamini iyi inogona kuitika mune zvigadzirwa zvemhuka kubva kune: ma-products, yolks, butter. Kuwedzeredza kwevhitamini iyi kunokuvadza zvikuru kune hutano - basa rekutya uye kugadzirisa zvirongwa zvinogona kuvhiringidzika. Nokudaro, usatora huwandu hwakawanda hwe vitamini A. Beta-carotene, kusiyana ne retinol, yakachengeteka zvachose. Iine maruva uye machizha miriwo, pamwe nemasvini. Kuti beta-carotene ive nani, inofanira kudyiwa nemafuta: mafuta e-sunflower, ukisi wakamunwe nezvimwewo.
- Vitamini C (ascorbic acid). Vakuru patinova, patinodawo vitamini iyi. Ascorbic acid inokwanisa kuwedzera huwandu hwe "zvakanaka" cholesterol muropa ne 13%, uye "yakaipa" mu17%. Vanhu vanoshaya vitamini C nguva dzose vanowedzera njodzi yekurohwa. Asi kana ukashandisa nguva dzose muhuwandu hwakanaka, huchavandudza kugadzirwa kwemagetsi e-collagen (nemhaka yeizvi, kunonoka kuumbwa kwemakaka). Vitamini C iri nyore kuwana. Inowanikwa mukarashiki kabichi, tsvuku tsvuku, magidhi, macrorus.
- Vitamini B12 (cobalamin) - inoita kuti vitamin C iwedzere uye inobatsira kuwedzera kubudirira. Uye zvose nekuda kwekuti iye anobatanidzwa mukugadziridzwa kwemapuroteni, mafuta, makhahydrates uye muropa. Avo vasina kushaiwa vtitamine B12 vanoyeuka zvakanaka uye vanocherechedza. Izvi zvinowanikwa muzvigadzirwa zvemhuka: hove, nyama, nyama yenguruve uye chiropa chechipfuwo. Kana iwe ukanamatira kune zvinodhaka, iwe unofanira kuwedzera zvakare kutora vitamini iyi kuti udzivise zvinetso zveutano.
Vakwegura kudarika 45
- Vitamin D - inodiwa kuti kuve nekusimudzirwa kwe calcium, iyo inobatsira kusimbisa mapfupa. Uyewo, kudya nguva dzose mavitamini D kunowedzera kukanganisa kenza nehutano hwemwoyo. Iyi vitamini inogadzirwa nekuona chiedza chezuva. Saka zvakakosha kuva muzuva zuva nezuva. Muzvigadzirwa zvinogona kuwanika chete mumashamba uye hove mafuta.
- Vitamin K yakakosha pakugarisa ropa kwemafupa nemazino. Inogadzirwa mumatumbo, asi inotowedzera kuwedzera nemakore. Saka, kupa huwandu hwezuva nezuva hwevhitamini K, unofanirwa kudya imwe sipinashi, chiropa uye veal.
- Vitamini B3 (nicotinamide, niacin, PP) is energy element. Nekushaiwa kwayo, kushaya simba kunotangira. Iwe unogona kutora vitamini iyi kubva kune hove, mishonga yemisi, nyama, zviyo zvezviyo uye zviyo.
Ndezvipi mavitamine ari nani: kubva kune zvakasikwa zviwanikwa kana kuti pharmacy? Masayendisiti vachiri kukakavadzana. Pashure pezvose, zvezvigadzirwa, kudya kwemavhitamisi zuva nezuva kunowedzera kuoma kupfuura kubva kumishonga. Asi munyaya iyi, mamwe maitiro ekugadzira mavhithamini anogona kuva nemigumisiro yakasiyana neyekugara kwenguva refu. Uyewo munyaya yemapirmiti mavitamini anogona kuitika kudarika, izvo zvinobvisa kushandiswa kwezvinhu zvakasikwa.