Zvisinei, pasinei nokuti mavitamini akawanda sei kwatiri, usakanganwa kuti zvakasara zvezvinhu izvi zvingangove zvakangoita sekushaiwa. Izvi zvinonyanya kukosha kune mavitamini ane zvinodhaka zvinotengeswa muma pharmacy. Somugumisiro wekuwedzerwa zvakanyanya kushandiswa kwevhithamini, hypervitaminosis inowanikwa.
Vamwe vana vanodya mavhithamini, vakatengwa nevabereki, zvisingagumi, vachivatora nemasipi. Kunyange zvakadaro, kunyange mapiritsi-akaita semapiritsi emavhitamini ndiwo mishonga imwechete seipi imwe piritsi, uye izvi zvinofanira kuyeukwa. Somuenzaniso, kusadzora kudzora kudya mavitamini, mwana anogona kupfuudza huwandu hwe vitamin C inodiwa naye kanomwe, pamwero we 50 mg. zuva nezuva. Maitiro akadaro ekuregererwa kwemavhitamisi anokwanisa kutungamirira kune zvirwere zvakakomba uye, sekutonga, zviitiko zvakadaro zvinowanikwa muvana.
Muenzaniso ndiwo mhaka iyo kudya kwakakwana kwevhithamini D kwakatungamirira kune zvinetso zvakakomba zvepfungwa mumwana. Vanachiremba kwenguva yakareba havana kugona kuziva chikonzero chechirwere, kusvikira zvava pachena kuti musikana uyu aidya anenge mavitamini chete ayo mbuya vake vakamutenga. Ichi ndicho chakakonzera chirwere ichi.
Pakati pemigumisiro yakaipa yekudya zvakanyanya kwevhitamini A kune utera, kuvepa, zvinetso zvekudya, brittle bones. Kuwedzera kwevhitamini B kunokonzera kukanganiswa kwakakomba mu enzymatic processes.
Kusvika iye zvino, masayendisiti anoziva nhamba yakawanda yevhithamini. Izvozvo zvakanyanya mavitamini A, B1, B2, C, PP, E, D, K. Vitamini B1, B2, C, PP, zvinogona kugadzirwa nemaitiro.
Chimbofunga imwe neimwe yemhando yemavhithamini zvakanyanya.
Vitamini A inowedzera hutachiona, inovandudza ganda, inogadzirisa mucous membrane, inogadzirisa kushanda kwetina. Ichi vitamini ine mafuta-yakasvibiswa, saka nokuda kwekusimudzirwa kwayo, kudya kwemafuta kunotarisirwa. Mune chimiro chayo chakachena, munhu anogona kuwana vitamini A kubva pane zvakadai semafuta ehove, mukaka, yai yolk uye butter.
Uyezve, muviri wedu unogona kuwana vitamini A kubva ku carotene, iyo yakawanda muhoti, pepuru tsvuku, sorrel, pumpkin, saladi, sipinashi, tomate uye apricots. Kutendeuka kwecarotene ku vitamini A ndicho chiropa. Zvisinei, muviri wedu haugoni kuwana vitamini A yose inobvira kubva ku carotene, chikamu chetatu chechimiro chinofanira kuuya mumhando yakagadzirwa yakagadzirirwa kubva kumiti yakanyorwa pamusoro apa.
Vitamini A ine pfuma yekuunganidza mumuviri uye inowanikwa muitsvo uye chiropa, saka haugone kudarika chimiro chezuva nezuva. Kune vana vechikoro, iyo 1.5 mg. zuva nezuva.
Mavhithamini eboka B mavitamini B1, B2, B3, B4, B5, B6, PP. Vitamini B1 inokonzera kukwanisa kwedu, simba uye hutano. Nekushaiwa kwayo, muviri unogona kuva nemusoro, kusasimba mumasumbu, kusagadzikana kusingaperi. Uye kana vitamini B1 isingapindi mumuviri zvachose, inogona kukonzera kuora mitezo yemisungo yemakumbo uye kunyange kumigumisiro inouraya semugumisiro wekuora mitezo yemitsipa yekufema. Uyu vitamini hauna kuunganidza mumuviri uye inofanira kuita zvakasimba.
Iwe unogona kuwana vitamini B1 kubva pachingwa, bran, mbiriso ye brewer. Inowanikwawo muhuwandu huzhinji muzhi yolk, chiropa chechipfuwo, walnuts uye nyemba. Kuvana vekuchikoro, tsika yevhitamini iyi i 1.4 mg. zuva nezuva.
Vitamini B2 inokonzera mafuta metabolism nekusvibiswa kwehydrohydrates, uye kupfurikidza kwemasero kunobvawo. Kushayikwa kwaro mumuviri kunobatsira zvakaipa pakuchengetedzwa, kune kuwedzerwa kwehutano hwemuviri, kuputika kwemukati membrane. Mazai, mukaka, mbiriso yewachiremba, gorosi gorosi, kabichi, sipinashi uye tomato zvakapfuma mu vitamini B2. Chimiro chevhitamini iyi is 1.9 mg. zuva nezuva.
Nicotinic acid, inowanzozivikanwa sevhitamini PP , inokosha zvikuru pamutambo wepakati redu. Kana paine kushayikwa kwomuviri, kuvhiringidzika kwehope, kushaya musoro, chizuru, kukanganwa kwepfungwa, kuora mwoyo uye kusagadzikana kunogona. Kuzadza kusasha kwevhitamini PP mumuviri kunotungamirira mukudengenyeka kwepfungwa, kukanganiswa kwegadziriro yezvokudya, kuonekwa kwezvironda uye zvikanda paganda. Muhuwandu hwakawanda, vitamini PP inowanikwa mumukaka, mazai, mbiriso, bransi, zviyo zvezviyo, mbatatisi, tomate, kabichi, sipinashi, lettuce, machero, mandimu uye mazambiringa. Chimiro chevana vechidiki vaduku chikamu 15 mg. zuva nezuva.
Kana muviri usina simba revhitamini C (ascorbic acid), kune kuderera kwehutachiona, chirwere chinokonzera kurara, kuneta kwakakurumidza, kuora kwemeno nemajamu.
Nekushayikwa kwenguva refu kwevhitamini iyi munhu anorwara ne scurvy. Nechirwere ichi, kukanganisa kunotsanangurwa pamusoro apa kunowedzera gumi. Pamakumbo, zvironda zvinoumbwa, mazino anotanga kudengenyeka uye kudonha, kudzivirira kunoderedzwa zvakanyanya, kazhinji kuputika kunoitika nekuda kwekuwedzera brittleness yemapfupa. Vitamini C haina kuunganidza mumuviri, saka kushandiswa kwayo nguva dzose kunongodiwa.
Nokuda kwemuviri wemwana, vitamini D inonyanya kukosha. Pasina iyo, chigadziko chepfupa hachibviri. Tora muwandu hunodiwa wevitamini iyi, unogona kudya mahove ehove, mazai eji uye bhotela. Kuvana vechikoro zuva nezuva, zvakakosha kugamuchira zvikamu 500 zve vitamini iyi.
Kupa muviri wako nezviratidzo zvakakosha zvinokwana kudya zvakakwana uye zvakasiyana, uye munguva yekuvhuvhura uye yechando zvinowedzera zvokudya nezvokugadzirira vitamini. Izvo zvinobatsira kushandisa mavitamini akawanda here? Kuzvidzivirira kudarika mavithamini inokurudzirwa kuti isashandise zvinowedzera nguva dzose, asi kuti zviite mumitambo yemasvondo 3-4 nekunetseka.