Kuwedzerwa kudya kwevhithamini kunoratidzwa kune avo vane kudya kwavo kusina kukwana, vana nevechiri kuyaruka mukuyaruka, varwere uye vanhu vane kugadziriswa kwenguva refu, vakadzi vane pamuviri navanaamai vanoyamwisa. Muzviitiko izvi, kushayikwa kwevhithamini kunofanira kuzadzwa neine mavitamini ane zvakakwana. Iyi ruzivo kazhinji inopedza zivo yedu yose. Vanhu vashomanana vanoziva kuti mavitamini chii, nei vachidikanwa, izvo zvinoguma nei. Asi izvi hazvikoshi kuziva mumwe nomumwe wedu.
Chii chine mavitamini?
Mavhitamini ndiwo masanganiswa ehupenyu ayo muviri haugoni kuzvitakura pachawo, saka inofanira kununurwa nechikafu. Havasi boka rakasiyana uye vane maitiro akasiyana-siyana emakemikari. Mamwe maacid, akadai sevhitamini C, izvo zvinongova ascorbic asidi kana yakabva. Mamwe marashi, akadai sevhitamini B15, iyo ndiyo calcium munyu wegluconic acid. Vitamin A inoreva boka rewaini inenge yakakura maserosi, kureva kupisa uye oksijeni.
Zvimwe mavitamini zvakasiyana nemakemikari, asi zvimwe, zvakadai sevhitamini C, D kana B, zvinosanganisira makemikari mazhinji. Mavhithamini echisikigo C uye D iboka revanhu vanenge makumi mapfumbamwe nemakumi matanhatu emakemikari steroid. Iri boka rinosanganisira ergosterins (provitamin D 2), iyo inowanzobva pamichero yezvirimwa, 7-dehydrocholesterol (provitamin D 3) iri mune hove. Izvo zvose izvi zvinoshandiswa mumuviri wemhuka zvinoshandiswa kuva mavitamini D 2 uye D 3. Tinofanira kuongororwa kuti dambudziko rose reBvitamini rine zita rimwe kwete nekuti ivo vakafanana nemakemikari, asi nokuti vanoita pamwe chete. Izvo zvinhu zvakabatanidzwa mavitamine aya ane mazita avo emakemikari akasiyana-siyana. Somuenzaniso, vitamini B 1 inonzi thiamine, iyo inoshanda mumuviri, saiamine pyrophosphate. Vitamini B 2 inonzi riboflavin, vitamini B 6 i pyridoxine, iyo inoshanda mumuviri nenzira ye pyridoxal phosphate. Vitamini B 12 inotsanangurwa seye cobalamin kana cyanocobalamin, iyo inoratidza kuti chimwe chezvikamu zvayo ndeye cobalt.
Chiito chevhithamini
Izvo zvinozivikanwa ndezvakaderera mashekeri ekuremera kwevhithamini yose - basa ravo mumuviri wemunhu nderokuronga zvose zvinotanga kuitwa. Kunyangwe tichivada mune zvishoma, asi zvisinei ivo vanoita basa rinokosha mumagetsi. Nokudaro, kuoma kunzwisisa uye kushamwaridzana kwepedyo kwemakemikari kuitika mumuviri hazvikwanisi kuderedzwa.
Metabolism ndiyo nzira yekushandura zvokudya zvakagadzirwa nema-carbohydrate, mapuroteni, mafuta, mvura, salir uye mavitamini. Zvokudya zvinopwanyika uye zvinoshandiswa panguva yekuchinja kwehupenyu, uye zvino inoshandurwa pakuvaka matombo ekuumba mamolekoro matsva kana kushandiswa sechinhu chinopa simba. Mavhithamini haasi masimba emagetsi kana zvinhu zvekuvakira masero. Asi iyo inofanirwa kuitira kuti kushandiswa kwemetabolism kuite zvakanaka. Vanofanira kuramba vari mubasa re "detonator", iro rinoita kuti injini yemichina yakaoma kwazvo, iyo inyama. Iko mavhithamini anoita kuti zvioneke kubuda kwehupenyu hwehupenyu. Chiito chavo chakafanana nekuita kwemvura, iyo, iyo yakasununguka uye yakasarudzwa, inogona kudarika nhengo dzose uye maviri. Pasina mvura, upenyu hahubviri. Pasina mavitamini, sezvinoitika, zvakare.
Nei vachidikanwa?
Iyo mhuka inofanana nemakemikari makuru emiti, umo magetsi nemadziro ekuvaka (somuenzaniso, mapuroteni) anobudiswa. Mavhithamini aripo mune zvisikwa zvipenyu zvose uye zvinokosha pakuita maitiro ekukosha emakemikari ehupenyu. Vanoita sevanokurudzira, i.e. kukurumidza kupindira maitiro emakemikari pasina kutora zvakananga mavari. Semuenzaniso, ita kuti kugoverwa kwezvokudya zvive nyore, zvisinganyunyuti (zvinokonzerwa nemagetsi), kana kuti kuve nekuvandudza kushandiswa kwezvinhu izvi zviri nyore mune simba. Basa revhithamini rakafanana nebasa revatariri vasingashandi ivo pachavo, asi kuvapo kwavo kunoreva kuti vashandi vanoshanda nekukurumidza uye zvakanyanya.
Mavhithamini anobatsira zvikuru mubasa revanhu. Vanoita seanonzi "joint enzyme," kureva kuti, vanoumba enzymes. Vitamini muchinzvimbo che coenzyme "chidzidzo" chiduku, asi chakasimba zvikuru, uye naizvozvo, nekuda kwechiito chacho, zvose zvinenge zviri mumuviri zvinokurumidza uye zvakanyatsobudirira. Semuenzaniso, starch inogadziriswa nyore nyore pamusana pemakemikisi anokosha uye maltose. Kana izvi zvikaitika pasina enzyme, munhu anotarisana nematambudziko mazhinji. Nokudaro, basa re enzyme nemavithamini mubasa re coenzymes rinokosha zvikuru. Uyezve, haisi kungowedzera matanho acho, asiwo "kusarudza" pamusoro pechiratidzo chekutanga kune imwe ikemikari yekuita.
Masikirwo nemabatsiri avo, mavhithamini anobata basa rinokosha mumamiriyoni ezvinoita mumuviri. Iko kuvonga kwavo kuti nzira yakaoma yekugadzirisa zvokudya inotanga, uye inononoka kugadziriswa kuita zvinhu zvisinganyanyi kudyiwa nemuviri zvinotevera. Kunyange panguva yekucheka zvokudya kana kuzvikuya kuita zviduku zvishoma, ma enzymes anonzi amylases anoshanda mumuromo wemuromo, iyo inoshandura mahydrohydrates mu shuga uye kuputsa mapuroteni muamino acids.
Kune mabasa akasiyana-siyana anovabatsira, somuenzaniso, mamwe mavitamini anoita basa re coenzymes. Vitamini B 1 uye B 2 inoshandiswa pamwe nemakemikari anowirirana, kutarisa simba rokuparara kweakaginhydrates uye mapuroteni. Mukuwedzera, pamwe chete ne vitamini B 1, acetylcholine, chinhu chinodzora chiyeuchidzo, chinosunungurwa kubva mumasero emagetsi. Hazvishamisi kuti kushayikwa kwevhitamini iyi kunotungamirira pakurasika kwekuyeuka nekufungisisa kwekufungisisa. Vitamini B 6 inotsigira zvakakwana nzira yekugadzirwa kwemhando ipi neipi yemaprotheni, kusanganisira mahomoni. Somugumisiro, kukanganisa kwenguva refu kwevhitamini iyi ndicho chikonzero chekuenda kumwedzi (iyo inosanganiswa nehomoni inoshaya). Iyi vitamini inobatanidzwawo pakuumbwa kwehemoglobin (iyo inotakura okisijeni kumatumbu sechikamu chemasero matsvuku eropa), saka kusabatwa kwayo ndiko kunokonzera chirwere cheperesi. Vitamini B 6 inobatanidzwawo mukugadzirwa kwemakemikari anotungamirira basa remagetsi emhepo (somuenzaniso, serotonin), pamwe nekuvakwa kweheelin sheath (kudzivirira kupfeka masero emagetsi). Kusavapo kwaro kunogona kutungamirira kune zvirwere zvakawanda zvehutano hwehutano uye kuora kwehutano hwepfungwa. Vitamin B 6 inobvunzwawo panguva yekuumbwa kwemasero matsva uye kushandiswa kweiyo genetic code, nekuda kwekuti kukura kwehupenyu nekugadzirisa kwayo kunoitika. Kana mavitamini asina kukwana, maitiro aya haashande zvakanaka. Pane zvikanganiso mukuumbwa kwemasero eropa, munhu wacho anewo mashoma masero matsvuku eropa, ayo, ayo, anoitawo kuti awane zvirwere uye utachiona.
Hazvina kukosha kuti vitamini D, iyo yakagadzirwa nezvikamu zvakasiyana. Ganda iri pasi pesimba rairovi ray rinoshandura provitamin D 2 uye D 3 mu vitamini D 2 uye D 3. Zvimwe zviitiko zvinowanikwa muropa, umo mavithamini anoshandurwa kuva hormoni iyo kuburikidza neropa inopinda maviri emucheche uye mapfupa. Iko inokurudzira mukati epithelium kuti uende calcium kuburikidza nemudumbu mumcosa, kuitira kuti mapuroteni uye kutakura kaccium kuwedzere, izvo zvinowedzera kubatwa kwe calcium uye phosphorus. Nokudaro, kushayikwa kwevhitamini D kunotungamirira mukuputsa kwekudyiwa kwe calcium kubva pamakumbo emimba uye, nokudaro, kuchinjwa kwemapfupa. Inonyanya kuipa kune vana vanoda calcium kuvaka mapfupa. Zvadaro pane ngozi yekunyanyisa kwakanyanya mumapfupa awa, akadai seakabvongodza, kuputika kwemajovo emabvi uye kunyange kuderera kwekukura.
Vitamini C inobatanidzwa mukugadzirwa nekuchengetedzwa kwegorgen protein, iyo ndiyo inowanikwa muviri. Inobatanidza masero ose, pasinei nehupenyu hwavo, uye inodzivirira masero kubva kune utachiona. Kushaikwa kwevhitamini C ndicho chikonzero chekushaiwa kwegrogen, iyo inoita kuti mishonga isakanganisika, inowanzokonzerwa, iyo iri nyore kuputsa uye inokonzera kubuda ropa. Nechirwere chakakosha, kuora kwemavara (scurvy) kunogona kukura, mushure mezvo kushaya simba kwemuviri kunowanikwa, uye nokudaro kupikisa zvirwere kunoderera.
Jisi, mahwendefa kana majekiseni?
Ichokwadi, yakawanda mavitamine anodiwa inofanira kusvika kwatiri nechikafu. Zvisinei, pavanenge vasipo mumuviri wedu, tinogonawo kuzvitora sechimiro che vitamini zvakagadzirwa zvakagadzirwa nenzira yakasvibirira, mapiritsi, capsules, uyewo gel, lotions, inhalations, implants uye injection. Zvose izvi zviyero zvinotarisirwa kuendeswa nokukurumidza kwezvikamu zvakakosha zvevhithamini mumuviri.
Dzimwe nguva unogona kusarudza kutora multivitamine, inosanganisira musanganiswa wevhithamini yakasiyana. Zvinowanzoitika kuti imwe chete yegadziro yevhitamiti ichave nemamwe matambudziko. Saka, mukati megore, patinenge tisina simba, tinowedzera muzana we vitamini C. Patinonzwa kurwadziwa kwepfungwa, dzimwe nguva vanachiremba vanorondedzera majekiseni evithamini kubva muboka B. Izvo zvinonzi "vitamin cocktails" zvinozivikanwa zvikuru. Asi usakanganwa kuti zvakanakisisa-zvisikwa zvinobva mavitamini. Iwe unongoda kuziva kuti sei uye sei ungadya sei ichi kana icho chikafu. Somuenzaniso, tinoziva kuti makaroti ane zvakawanda zve carotene. Asi vanhu vashomanana zvikuru vanoziva kuti haisi kudyiwa mumhando yaro yakajeka. Inobatsira chete mukubatana nemafuta, kureva, semuenzaniso, nemafuta emichero.
Nzira yekuitora sei?
Iwe unofanirwa kuziva kuti mavhithamini ose akaparadzaniswa muzvikamu zviviri: mafuta-soluble (vitamini A, D, E uye K ivo) uye mvura inogadzikana (vitamin C uye B vitamini, kureva B 1, B 2, B 6, B 12 uye niacin, folic acid, pantothenic acid uye biotin). Rudzi rwekutanga rwevhitamini inowanikwa mumafuta nemafuta ane mafuta. Zvakakoshawo kuti uve nechokwadi chokuti muviri unogona kuatora. Iri boka rinogonawo kusanganisira beta-carotene, kana provitamin A, inowanikwa muzvibereko nemiriwo. Kana tichida mavitamini kuti abatsirwe, tinofanira kuatora pamwe chete nemishonga yezvokudya zvine mafuta. Izvi zvinokurudzira kubatwa kwevhitamini iyi. Nokuda kwechikonzero ichocho, mavitamini mumahwendefa anofanira kunomedzwa panguva kana mushure mekudya.
Mavhithamini anogadzirisa mvura anogona kuwanika mumvura ine mvura. Kuti uzvinyengedze, haudi mafuta. Iwe unofanirwa kuchenjerera navo - usawagadzirewo kwenguva yakareba kuti ushandise sekudya. Zvitsva zvitsva, zvakadai semiriwo nemichero, inorasikirwa nehuwandu hwevhithamini paunenge uchibika. Zvakakosha kuti uzvichengetedze pakushambidzika kwepasi kuti urege kurasikirwa nemavhithamini.
Unoziva ...
Zvirimwa zvinodawo mavitamini. Vanogonawo kuigadzira kubva kunze, ndiko kuti, kubudisa nokuda kwezvinangwa zvavo. Zvisikwa zvipenyu, kusiyana nevanhu uye mhuka, zvinokwanisa kubudisa michero yavo pachavo, zvinongotorwa kubva mumaminerari nemvura.
Izvo zvinoitika kuti mavitamini anobudiswa nehupenyu hwevanhu zvichienderana nemhando. Semuenzaniso, vanhu, mbongoro uye guinea nguruve haigoni kugadzira ascorbic acid. Saka, ivo vanofanira kugamuchira vitamini C kubva kunze. Kunyange zvakadaro, makonzo kune aya anodiwawo, anogona kukwanisa kuzviita zvakasununguka.
Mukuwedzera kune mavitamini anodiwa kuvanhu nemhuka yemhuka, panewo mavitamini emhando dzakasiyana-siyana dzezvipembenene (somuenzaniso, porphyrins, sterols) uye microorganisms (glutathione, lipoic acid).
Mavhithamini emhuka haagoni kunge ariwo mashizha, asiwo mabhakitiriya mumutsara wemagumbu. Carnivores, vachidya zviri mumatumbo evarwere vavo, kuunganidza mamwe mavitamini.
Vitamini D inofanirwa kune munhu chete kana ganda rake risingaoneki nezuva. Mukutaura, kana akawana yakawanda yemagetsi emagetsi, usawedzerazve kuwedzera kudya kwevhitamini D.