Nekutangira kwegore, tinotya denda rimwe - avitaminosis. Uye tinoziva here kuti chii chaizvoizvo? Vladimir Spirichev, mukuru we laboratori yevithamini nemaminerare, Institute of Nutrition, RAMS, akadzinga kusava nechokwadi kwedu kwose. Akatiudza zvinhu zvose nezvevhithamini nemavhithamisi emuviri wemunhu.
Chii chinonzi kushaya vitamine kubva mune zvesayenzi zvemaonero?
Ichokwadi, avitaminosis chirwere chakakomba asi chishoma. Inowanzovhiringidzika ne hypovitaminosis, izvi zvinongova zvisina kukwana, kana kuti kunyange isiri iyo yakakwana yemuviri ane vitamini. Vazhinji vagari vemagetsi vanotarisana ne hypovitaminosis, uye chero nguva yegore. Izvi zvinobatanidza nekudzvinyirira, uye nehupenyu hwokugara, uye nehurombo hwezvisikwa, uye zvinonyanya kukosha, nekusafanira kudya "nekukurumidzira": semi-akapedza michina, mazvigadziro, kupi kunowanikwa mavitamini? Inonyanya kutaura nezvevhitamini C, mavitamini eboka B (B1, B2, B6, folic acid), pamwe nekushaya iodine, calcium uye iron.
Sei madzitateguru edu asina kutambura nekushaiwa mavitamini, uye ikozvino ingova chirwere chezana remakore?
Dambudziko nderokuti mavhithamini mumuviri wedu haatombogadzirwa uye haasarambi akachengetwa. Saka, kuti uzviwane, unofanira kudya zvakawanda uye zvakasiyana. Zano rezuva nezuva remusungwa weuto reRussian tsarist raisanganisira 1 kg ye 300 g yechingwa uye pound yenyama pamashandisirwo emagetsi emakirori 5-6 zviuru pazuva. Uye nhasi, vanhu vanopedza mari inopfuura 2-2.5 zviuru zvemazuva uye vanodya hafu mazana maviri emakore akapfuura, pasinei nokuti mune zvigadzirwa zvinobudiswa pamagetsi ekuwanda, muwandu wevithamini inoramba yakapetwa kazhinji pane zvimwe zvakagadzirwa makore zana akapfuura. Saka zvinopera kuti mavitamini haasisina.
Ndekupi kwatsvaga ruponeso?
Zvechokwadi, iwe unoda kuedza kudya nenzira yakarongeka. Muzvokudya zvinofanira kuva mapuroteni, mafuta uye makhahydrates. Uye zvakasiyana-siyana zvakakwanisika: miriwo, michero, mizambiringa, iyo sauerkraut. Tinokurudzira kusanganisira mumitambo yezvokudya (chingwa, mukaka, zvinwiwa), kuwedzera kuwedzera nemavhithamini. Uye zvakare zvakakosha kuti uende zvakanyanya sezvinobvira, enda mune zvemitambo kana kungofamba zvimwe. Izvi zvinoshandisa metabolism.
Ungasarudza sei vitamini yakaoma?
Ngwarira kwete kungoenderana chete nehuwandu hwevhithamini, asiwo tsvaga zvinhu (magnesium, iron, potasium, zinc, mhangura, manganese - ivo vanoshandawo muhupenyu hwomuviri). Zvakakosha kuti zvigadzirira zvine mavitamine anodiwa mumazuva ose. Sezvo mutemo, "simba" revithamini rinoratidzwa mu mg. RNP (inokurudzirwa kushandiswa kwemari) kana RDA dzimwe nguva inoratidzirwa muvabereki. Izvo zvinodiwa kuti chiyero ichi chiri pedyo ne100%. Kana muiti wacho akavanza mashoko akadaro, zvino mushonga unofanirwa kurapwa nokungwarira. Usatenga mavitamini nemashoko emuti weperiodic yose. Munyika yedu, somuenzaniso, pane kushaya kwemaminera: magnesium, zinc, calcium, iron. Zvasara zvikamu zvishoma hazvinyatsonzwisisiki. Pane dambudziko rekushaya simba kwevhitamini C, B boka mavitamini uye carotenoids. Zvakakwana kuva nezvinhu izvi. Izvo zvakaoma hazvikwanisi iwe pachako, saka, kana iwe uchigamuchira kuora mwoyo kana kurwara kana uchitora mavitamini, unofanira kuchinja mushonga. Tinokurudzira kunwa mavitamini kanomwe pagore.
Ndinofanira kutora mavitamini sezvakataurwa nachiremba here?
Izvi zvinodikanwa chete kana zvasvika pakushandiswa kwemonovitamins pamishonga yekurapa. Mune maitiro, kazhinji kudarika zvinodiwa mumuviri zvemazana uye zviuru zvezviitiko. Mukuwedzera, kazhinji pamishonga yemishonga, mavitamini anofanirwa kutorwa nejoka remukoko kana intravenous injection. Uye kuitira kuti uwane kusava nemavhithamini mune zvekudya zvako nguva dzose, kusanganisira kudya kwevhitamini-inogadziriswa kana kutora zvigadzirwa nguva dzose nguva dzose, chirongwa chechiremba chakasimba hachidiwi. Asi zvakanyanya kuendesa kure, zvechokwadi, hazvina kukodzera. Usashandisa mavitamini nemavhitamisi kune muviri wemunhu.
Nzira ipi yekudzivisa kudarika kudarika paunotora mavitamini?
Kana zvinetso izvi zvisingaiti kukanganisa kusingafadzi kana utano husina kunaka, uye muyero wevhithamini mairi uri mukati mezvinodikanwa zvemuviri wemunhu, saka iwe unogona kutora nguva dzose, kunyange kwehupenyu hwako hwose. Ikoko hakugoni kuwedzerwa kuno. Dambudziko racho richabuda chete nekudya kwenguva yakawanda mavithamini mumatombo makuru. Izvi hazvitombobvumirwi mukugadzirira, zvinyorwa kana zvimwe zvakagadziriswa zvakagadzirirwa kuita zvinodzivirira. Saka zvakakosha zvakanyora zvinokonzerwa ne multivitamin, zvakatorwa maererano nemirairo, hazvizoiti zvinokuvadza.
Iwe hauna mavithamini akakwana kana:
• Iwe unomuka kwazvo mangwanani, unonzwa kuti hauna kurara zvakakwana uye zororo;
• Unogara uchinzwa uchinge uchinge uchinge wakarara uye usingaiti masikati, unonoka kuneta;
• Haugoni kuisa pfungwa, iwe unokanganwa zvinhu zvose, kucherechedza kunopera;
• Kazhinji unogumbuka pasina chikonzero, kuwira mukudengenyeka kusingatarisirwi;
• Unocherechedza kuti mamiriro evhudzi nekwakadzika akawedzera;
• Unowanzotonhora.
Chinokonzera kusasha kwevhithamini.
Kushayikwa kwamavhithamini kunobata maitiro, kuonekwa uye kunogona kukonzera matambudziko mamwe:
• Ganda rakaoma uye rinoputika - iwe unoshaiwa mavitamini C, B6, A uye biotin.
• Pane maronda paganda - unoshaya B6, PP uye A.
• Kushushikana kweperiodic - unoshayiwa mavitamini B1, B6.
• Kune matambudziko nehuono - iwe unoshaiwa A, B2, B6.
• Chikafu chakanyanya kuderedzwa - hauna mavitamini A, B1, B2, B6, B12, biotin
• Kusarara - B6, PP.
• Unogara uchigumburwa uye unonetseka - une urombo hwevitamini C, B1, B6, B12, PP, biotin.
• zvinetso zvepamuviri - kusava neB12, PP, FC, A.
• Mvere dzisina kuchena mvere - mavitamini B6, biotin, A.
• Kuramba uine zvirwere - kusava nemavitamini C, A