Zvinhu zvehupenyu
Mavhithamini ndiwo makemikari ehupenyu anowanikwa mukudya. Vazhinji vavo muviri wedu haugoni kuzvibudisa pachena. Anenge makore zana apfuura, masayendisiti akawana kukosha kwavanoita kuti vawane hutano. (Hazvishamisi kuti shoko iri rinobva kuLatin vita - "upenyu"). Yakaratidza kuti boka rose rezvirwere rinokonzerwa kwete nehutachiona uye mabhakitiriya, asi nekushaya mavitamini. Asi kwenguva refu yakatendwa kuti matambudziko aya anogona kudziviswa nekuda kwekudya kumwe chete. Kuchinja kwezvakaitika pakurwisana kwakagadzirwa kuma1960 kwakasvika nemakemikari wemAmerica Linus Pauling, kaviri Nobel laureate (muna 1954 - yekudzidza maitiro emakemikari ekubatanidza uye kugadzirisa chimiro chepuroteni, uye muna 1962 mukurwisana nenyaya dzezvombo zvenyukireya), waaifunga kuti aiva nyanzvi iye pachake Albert Einstein. Akauya nemafungiro ekuti mahombekiti akawanda emavhithamini ndiwo mararamiro ezvirwere.
Somuenzaniso , akarayira kudya zuva rimwe nerimwe kusvika kune 10 g (!) Ascorbic acid mavitamini nemastilles - zviyiko zvehutano hwekudzivirira kutonhora. Ichokwadi, uyu murume akadzidza akatora "zvinhu zvehupenyu" kubva kuvakadzi uye akaunza mamiriyoni edzimba. Kubvira panguva iyo, nyika yakanyanyisa kufungidzirwa nemavitamini ekuwedzera.
Makumi mashoma emakore gare gare, nheyo yemafungiro akanaka emu vitamini C mumapfudze yakangoparadzwa nemukuru we Linus Pauling Institute (Oregon, USA) Zvikwata zveFry, iye zvino zvinoonekwa seimwe yenyanzvi dzinotungamirira munyika ku ascorbic. Akadzidza tsvakurudzo dheta, iyo yaisanganisira zviuru zvevadzidzi, uye yakagumisa kuti vitamin C inongoderedza zviratidzo uye inoderedza ne20% murefu hwechirwere ichi, asi hachidziviriri.
Zvimwe chete "chirwere chinoratidzira muviri" chinowanikwa, somuenzaniso, mumakumbo maviri. Isu pazviratidzo zvekutanga kunotonhorera kumaprozimisi kuti zvive zvakagadzirwa nemaitiro asidi.
Mishonga kana chepfu?
Asi mune dzimwe nguva zvakanga zvisingakwanisi kuzviverenga mune dzimwe mamiriro. Semuenzaniso, British Ministry of Health yakabvuma kuti haikwanise kuona kuti chirwere chakanyanya kuchengeteka chevhitamini A. Zvidzidzo zvinoratidza kuti vanhu vane kudya kwakakwana mu beta-carotene (inowanikwa mumakaroti nemichero yose yeorinwa nemiriwo) hazviwanzove nekuita kenza yemapapu. Mutumbi unouita kuti uve vitamini A, iyo yakasimba zvikuru inopikisa inopesana mukurwisana nemasikirwo emahara. Zvinotaridzika kuti mushonga unorwisana nekenza unowanikwa pakupedzisira! Asi zvakare muUnited States akaedza kuongorora, izvo zvaisanganisira 15 zviuru zvevanhu. Kwemakore masere, vanhu zuva rega rega vakagamuchira mapiritsi e beta-carotene. Chiyero chakaregwa nokuti chigumisiro chake chakavhiringidzika: pakati pevasvuta, chiitiko chekenza yemapapu chakawedzera ne 28%. Masayendisiti kusvika pakuguma uye haana kunzwisisa kuti sei beta-carotene kubva pane zvekudya kunobatsira, asi mune fomu yakanyanyisa inokuvadza.
Kusawirirana kunomumwe rudzi rwevhithamini nemafuroti - zvigetsi zvehutano, vitamini A - retinol. The alarm yakagadzirwa nevaSweden vatsvakurudzi. Ichokwadi ndechokuti nyika iyi inotanga kuwanika pasi pose nekuda kwehutachiwana hwehutano. Kazhinji kazhinji vanotambura nevakadzi vakwegura kupfuura makore makumi mashanu. Ichi chirwere chinotapudza mapfupa zvishoma nezvishoma, ichiwedzera ngozi yezviputi. Zvakazoitika kuti kudya kweSweden ndiko kukanganisa. Kune rumwe rutivi, rinoratidzika kuva rakapfuma mu calcium, rinofanira kuchengetedza mapfupa. Asi pane imwe - ine mavitamini A akawanda (ivo vanogadziriswa nemukaka wakaora-mafuta, veSweden vanonamata hove dzakakora, cod chiropa mafuta, nezvimwewo).
Zvakaitika kuti kutora kunyange maduku maduku e retinol (1.5 mg pazuva) kwenguva yakareba kunowedzera mukana wekuputsika kwemutsipa wehudyu kaviri. Zvidzidzo izvi zvakazosimbiswa neyanzvi dzeAmerica.
Nhamba yezuva rimwe yevhitamini A ndeye 800 - 1000 micrograms (2667 - 3333 ME), beta-carotene - 7 mg. Kuwedzerwa kwakazara nemusoro, kuwedzera kuneta, kuora muviri, chiropa hepatosis. Kuchengetedza kwakanyanya kunofanira kuitwa mumadzimai ane pamuviri, sezvo kudya kwakakwana kwevhitamini A kunogona kukonzera kukanganisa kwakakomba mukuvandudzwa kwenzeve, maonero, maitiro eutachiona, emwoyo uye nervous mu fetus. Kuchengetedza kunofanira kutorwawo kune kushandiswa zvakanyanya kwe beta-carotene. Kana, somuenzaniso, kunwa makirasi maviri kusvika ku3 etiroti juisi kwezuva kwemavhiki mashoma, ganda rinogona kuwana ruvara rwemhete. Nhamba yakakura yevhitamini iyi inogona kukonzera kudzokorora myocardial infarction kune vanhu vakazviwana, kukura kwekenza yemapapu, kunyanya kune vanoputa.
Imwe vitamini yakakurumbira ndeye E. Iyowo ine simba rinopesana nenyama.
Kana pane chido chekushandisa chirwere che vitamini E kupfuura muviri, zvinokurudzirwa kuti kudya kunorarama kwenguva pfupi, uye haipfuuri 100 mg pazuva. Nokudaro zvakakosha kuongorora, kuti vitamini E mune zvakawanda zvakakwana iri mumafuta emiriwo, zviyo uye tsika dzakanaka, miriwo, marimu.
Nzvimbo yakasiyana inotorwa ne vitamin D3. Kushaya kukwana kweiyo chinhu kunotungamirira kukurudzirwa kwezvikwereti muvana, uye kune vanhu vakuru - kune osteoporosis. Ongororo dzakaratidza kuti mavhithamini akawanda uye matsiki ndizvo zvinokosha zvehutano uye vitamini D zvinodzivirira metastasis yezviremera, zvinokonzera kukura kwemasero eukemia, zvinodzivirira kukura kwechirwere cheshuga, arthritis, zvirwere zvepfungwa, nezvimwe. Zvakakosha kuti vagari veUkraine vave semhepo.
Tingavapa sei? Izvi zvinoshandiswa paganda pasi pesimba remidzimu ye ultraviolet, asi, nhamo, kwete mune zvakawanda zvakakwana. Vitamini D3 inogona kuwanikwawo nezvimwe zvokudya, somuenzaniso, cod chiropa, hove mafuta, mukaka, mazai. Zvisinei, kunyange ipapo iyo inopetwa kaviri pane inowanzodiwa. IWorld Health Organization inokurudzira chiitiko chezuva nezuva che 200 - 500 ME. Iyi mari inogona kuwanikwa chete kuburikidza nehuwandu hwevhitamini.
Cherechedza kudya
Mazuva ano mune pharmacy mhando dzakawandisa yemishonga iri mune imwe bheeteri inenge yose mavitamini nemaminerari. Zvakanaka chaizvo: kumedza mapiritsi uye haufungi nezvekudya kwakanaka uye kwakanaka. Asi, zvinoshanduka, "cocktail" yakadai haisi chivimbo chokuti muviri wako uchiri nezvinhu zvose zvinodiwa kwazviri. Ichokwadi ndechekuti chimwe chikamu chekuoma kunogona kukanganisa kushanda kweimwe. Semuenzaniso, vitamini D3 inobatsira kuchengetedza kuwedzera kwekisikiti, asi nechiyero chakarurama chezvinhu izvi mukugadzirira, vitamini C haigoni kufambidzana nemaBitamini B, uye beta-carotene inoderedza huwandu hwevhitamini E. Izvi hazvitauri kuti zvimwe zvezvinhu izvi yakakora-yakasvibiswa, asi imwe inogadzikana mumvura. Zvisinei, iyi nzira yekusika kwe vitamin-mineral complexes haisi nguva dzose inoshandiswa nevagadziri vemishonga.
Chii chandinofanira kuita? Pashure pezvose, pasina mavitamini haagoni. Usafunga kuti unodhakwa kune maitiro emishonga. Semuenzaniso, vitamini C ine matanhatu esomeri (aya ndiwo makemikari makemikari akafanana muhutano uye mashekeri ekuremera, asi akasiyana mukugadzirisa uye nzvimbo). Shandisai nzira imwechete yekufananidzira kusvika ikozvino - ascorbic acid. Asi iyo inonyanya kukosha - ascorbic acid (inobata zvinopisa, inowanikwa muhomwe yakawanda kwazvo), kusvikira yavapo. Nokudaro, zviri nani kuwana zvinhu zvose zvinobatsira nezvokudya. Mukuwedzera, chikafu chacho chine zvinhu zvakawanda zvinobatsira, somuenzaniso, flavonoids, iyo, kune rumwe rutivi, inobatsira chinhu chinokosha chechigadzirwa, uye pane imwe, kubvisa zvinenge zvisingadi.
Kupa muviri muviri wezuva nezuva wevhithamini yose, yakakwana kudya 400 gramu yemiriwo zuva. Uye izvi zviri kunyangwe zvakadaro pasinei nokuti mukati megore zvinyorwa zviri mumitambo zviri kuderera. Uye, kana zvichidikanwa, mimwe miviri inogona kuwanikwa, somuenzaniso, kubva kune zvinyorwa zvemakroti, uswa, nezvimwewo. Zvinyorwa zvakakosha kana muto we dogrose, hawthorn, gooseberries, yakazara mu vitamini C.
Vitamin E inopfuma mune yemiti yemafuta isina kuiswa mafuta. Kuti uwane vitamini A, wedzera mafuta kune karoti saradi kana karoti itsva.
(Inokurudzirwa kusashandisa kamwe chete kamwechete kana kwemazuva matatu, kana iwe usina kunyatsoshanda muviri). Asi Kostinskaya anorayira kubata pamwe nemiti yakagadzirwa zvakanaka nemavhithamini nekuchenjerera. Yeuka kunyanya nhau neukaka weSweden ne retinol.
Makore akawanda akapfuura, mushure mekutsvakurudzwa kwakaitwa neUukraine Research Institute of Nutrition, takatsakatisa kupa mishonga yevhithamini yepamusoro kune vatambi. Nhasi, kusimbiswa kwekudya. Uye muMoscow, somuenzaniso, panheyo yeOlympic haasisirizve kudya kwakakosha kwevatambi vavo. Imomo zvokudya zvinorongwa maererano nehurumende yekutengesa - inofungidzirwa kuti nemishonga yemhuka munhu achawana mukana wake wevhithamini. Uyezve, zvakazoitika kuti kana muviri uchishandiswa kushandiswa kwezvinhu zvakagadzirwa, haasati wavaona "mutsa".
Ichi ndicho chinopesana. Nokudaro, mavitamini anowedzera zvinongororwa chete muzviitiko zvakakosha, apo, somuenzaniso, munhu anorwara. Asi hutano hwakanaka - zviri nani kubhadhara kutarisa kwakakwana.
Mune zvimwe zviitiko, iwe uchiri kuwedzera kuwedzera kwemazuva ose kudya kwevhithamini. Semuenzaniso, vanachiremba vanokurudzira kuti vanaamai vekupedzisira vanotora folic acid masvondo gumi nemaviri vasati vasvika uye shure kwekuita pamuviri kuti vadzivirire kusakwana kwevana. Izvi, nenzira, zvakanyanya mumashizha e lettuce, nuts, mbeu. Nokudaro, vakadzi vane pamuviri vanorayirwa kuti vadye yakawanda saladi nehove, nyama kana huku kuti zvive nani kufambisa mapuroteni anodiwa pakukura kwomwana.
Nguva imwe neimwe, kuwana asina mhosva, pakutanga kutarisa, mapiritsi, funga: nderudzii rwekodzero iyo nhasi? Kunyatsoverenga mirayiridzo, kana zviri nani - kumbira usati waenda kunechiremba.