Amavithamini

Amavithamini ayiqembu lezinto ezidingekayo ekusebenzeni kweseli okujwayelekile, ukukhula, kanye nentuthuko.

Kunamavithamini ayi-13 abalulekile. Lokhu kusho ukuthi lawa mavithamini ayadingeka ukuze umzimba usebenze kahle. Kunjalo:

• Uvithamini A
• Uvithamini C
• Uvithamini D
• Uvithamini E
• Uvithamini K
• Uvithamini B1 (thiamine)
• Uvithamini B2 (riboflavin)
• Uvithamini B3 (niacin)
• I-Pantothenic acid (B5)
• I-Biotin (B7)
• Uvithamini B6
• Uvithamini B12 (cyanocobalamin)
• I-Folate (i-folic acid ne-B9)

Amavithamini ahlukaniswe ngezigaba ezimbili:

• Amavithamini ancibilikiswa ngamafutha agcinwa ezicutshini zomzimba ezinamafutha. Amavithamini amane ancibilikisa amafutha ngamavithamini A, D, E, noK. Lawa mavithamini amuncwa kalula ngumzimba lapho kukhona amafutha adlayo.
• Kunamavithamini ayisishiyagalolunye ancibilika emanzini. Azigcinwa emzimbeni. Noma imaphi amavithamini ancibilikiswa ngamanzi asele ashiya umzimba ngomchamo. Yize, umzimba ugcina inqolobane encane yalawa mavithamini, kufanele athathwe njalo ukuvimbela ukushoda emzimbeni. UVitamin B12 ukuphela kwovithamini oncibilikiswa ngamanzi ongagcinwa esibindi iminyaka eminingi.

Ezinye “izinto ezinjengevithamini” nazo ziyadingeka emzimbeni njenge:

• Choline
• Izidumbu

Ivithamini ngalinye elibalwe ngezansi linomsebenzi obalulekile emzimbeni. Ukushoda kwamavithamini kwenzeka uma ungatholi ivithamini ethile ngokwanele. Ukuntuleka kwamavithamini kungadala izinkinga zempilo.

Ukungazidli izithelo ezanele, imifino, ubhontshisi, udali, okusanhlamvu okuphelele kanye nokudla okomisiwe okuqinisiwe kungandisa ubungozi bezinkinga zempilo, kubandakanya isifo senhliziyo, umdlavuza kanye nempilo yamathambo engeyinhle (i-osteoporosis).

• UVitamin A usiza ukwakha nokugcina amazinyo enempilo, amathambo, izicubu ezithambile, ulwelwesi lwamafinyila, nesikhumba.
• Uvithamini B6 ubizwa nangokuthi i-pyridoxine. UVitamin B6 usiza ukwakha amaseli abomvu wegazi nokugcina ukusebenza kobuchopho. Le vithamini ibuye ibambe iqhaza elibalulekile kumaprotheni ayingxenye yokuphendula kwamakhemikhali amaningi emzimbeni. Amaprotheni amaningi owadlayo yi-pyridoxine eyengeziwe edingwa ngumzimba wakho.
• I-Vitamin B12, njengamanye amavithamini B, ibalulekile ekwenzeni umzimba. Kuyasiza futhi ukwakha amangqamuzana egazi abomvu nokugcina uhlelo oluphakathi lwezinzwa.
• U-Vitamin C, obizwa nangokuthi i-ascorbic acid, yi-antioxidant ekhuthaza amazinyo nezinsini ezinempilo. Isiza umzimba ukuthi uthathe insimbi futhi ugcine izicubu ezinempilo. Kubalulekile futhi ekwelapheni isilonda.
• IVitamin D yaziwa nangokuthi "i-vitamin yelanga," ngoba yenziwa ngumzimba ngemuva kokuba selangeni. Imizuzu eyishumi kuya kwengu-15 yokukhanya kwelanga kathathu ngesonto yanele ukukhiqiza imfuneko yomzimba kavithamini D kubantu abaningi ezindaweni eziningi. Abantu abangahlali ezindaweni ezinelanga kungenzeka bangenzi uvithamini D. owanele Kunzima kakhulu ukuthola uvithamini D owanele emithonjeni yokudla kuphela. UVitamin D usiza umzimba ukuthi umunce i-calcium. Udinga i-calcium ukuze ukhule ngokujwayelekile futhi unakekele amazinyo namathambo aphilile. Kuyasiza nokugcina amazinga egazi afanele we-calcium ne-phosphorus.
• I-Vitamin E iyi-antioxidant eyaziwa nangokuthi i-tocopherol. Isiza umzimba ukuthi wakhe amangqamuzana abomvu egazi futhi usebenzise uvithamini K.
• Uvithamini K uyadingeka ngoba ngaphandle kwawo, igazi belingeke linamathele ndawonye (lijiye). Ezinye izifundo ziphakamisa ukuthi kubalulekile empilweni yethambo.
• I-Biotin ibalulekile ekwenziweni komzimba kwamaprotheni nama-carbohydrate, nasekukhiqizeni ama-hormone ne-cholesterol.
• I-Niacin ivithamini B esiza ukugcina isikhumba nezinzwa ziphilile. Ibuye ibe nemiphumela yokwehlisa i-cholesterol emazingeni aphezulu.
• I-Folate isebenza nge-vitamin B12 ukusiza ukwakha amaseli abomvu egazi. Iyadingeka ekukhiqizeni i-DNA, elawula ukukhula kwezicubu nokusebenza kwamaseli. Noma yimuphi umuntu wesifazane okhulelwe kufanele aqiniseke ukuthi uthola ifolthi eyanele. Amazinga aphansi we-folate axhumene nezinkinga zokuzalwa njenge-spina bifida. Ukudla okuningi manje kuqiniswe nge-folic acid.
• I-Pantothenic acid ibalulekile ekwenziweni kokudla emzimbeni. Iphinde ibambe iqhaza ekukhiqizeni ama-hormone ne-cholesterol.
• I-Riboflavin (i-vitamin B2) isebenza namanye amavithamini B. Kubalulekile ekukhuleni komzimba nasekwakhiweni kwamaseli abomvu egazi.
• I-Thiamine (uvithamini B1) isiza amangqamuzana omzimba ukushintsha ama-carbohydrate abe ngamandla. Ukuthola ama-carbohydrate anele kubaluleke kakhulu ngesikhathi sokukhulelwa nokuncelisa. Kubalulekile futhi ekusebenzeni kwenhliziyo namaseli ezinzwa anempilo.
• I-Choline isiza ekusebenzeni okujwayelekile kobuchopho nohlelo lwezinzwa. Ukuntuleka kwe-choline kungadala ukuvuvukala esibindini.
• I-Carnitine isiza umzimba ukushintsha okunamafutha acid abe amandla.

AMAVITHAMINI ANAMAFUTHA

Uvithamini A:

• Izithelo ezinombala omnyama
• Imifino enamahlamvu amnyama
• Isikhuphasha seqanda
• Ubisi oluqinisiwe nemikhiqizo yobisi (ushizi, iyogathi, ibhotela, nokhilimu)
• Isibindi, inyama yenkomo nenhlanzi

Uvithamini D:

• Inhlanzi (izinhlanzi ezinamafutha ezifana nesalmon, i-mackerel, i-herring ne-orange roughy)
• Amafutha wesibindi sezinhlanzi (uwoyela wesibindi se-cod)
• Izinhlamvu eziqinisiwe
• Ubisi oluqinisiwe nemikhiqizo yobisi (ushizi, iyogathi, ibhotela, nokhilimu)

Uvithamini E:

• Ukwatapheya
• Imifino eluhlaza okwesibhakabhaka (isipinashi, i-broccoli, i-asparagus, nemifino yetheniphu)
• Imargarine (eyenziwe nge-safflower, ummbila, namafutha we-sunflower)
• Amafutha (i-safflower, ummbila, ne-sunflower)
• UPapaya nemango
• Imbewu namantongomane
• Amagciwane kakolweni kanye namafutha ommbila kakolweni

Uvithamini K:

• Iklabishi
• Ukholifulawa
• Izinhlamvu
• Imifino eluhlaza eluhlaza (i-broccoli, amahlumela aseBrussels, ne-asparagus)
• Imifino enamaqabunga amnyama (isipinashi, i-kale, ama-collards nemifino yetheniphu)
• Inhlanzi, isibindi, inyama yenkomo namaqanda

IVITAMINI YAMANZI ETHOLELWA NGAMANZI

I-Biotin:

• Ushokoledi
• Okusanhlamvu
• Isikhuphasha seqanda
• Imidumba
• Ubisi
• Amantongomane
• Inyama yomzimba (isibindi, izinso)
• Inyama yengulube
• Imvubelo

Umlingiswa:

• I-Asparagus ne-broccoli
• Ama-Beet
• Imvubelo kaBrewer
• Ubhontshisi obomile (i-pinto ephekiwe, i-navy, izinso, ne-lima)
• Izinhlamvu eziqinisiwe
• Imifino eluhlaza, eluhlaza (isipinashi kanye nelethisi yaseRoma)
• Ama-lentile
• Amawolintshi nejusi lewolintshi
• Ibhitela lamantongomane
• Amagciwane kakolweni

I-Niacin (uvithamini B3):

• Ukwatapheya
• Amaqanda
• Izinkwa ezicebile nezinhlamvu eziqinisiwe
• Inhlanzi (i-tuna kanye nezinhlanzi zamanzi anosawoti)
• Inyama enciphile
• Imidumba
• Amantongomane
• Izambane
• Izinkukhu

I-Pantothenic acid:

• Ukwatapheya
• I-Broccoli, i-kale, neminye imifino emndenini weklabishi
• Amaqanda
• Ubhontshisi kanye nodali
• Ubisi
• Ikhowe
• Inyama yomzimba
• Izinkukhu
• Emhlophe namazambane
• Amabele okusanhlamvu okuphelele

I-thiamine (uvithamini B1):

• Ubisi olomile
• Iqanda
• Isinkwa esicebile nofulawa
• Inyama enciphile
• Imidumba (ubhontshisi omisiwe)
• Amantongomane nembewu
• Inyama yomzimba
• Uphizi
• Izinhlamvu eziphelele

I-Pyroxidine (uvithamini B6):

• Ukwatapheya
• Ibhanana
• Ama-legumes (ubhontshisi omisiwe)
• Inyama
• Amantongomane
• Izinkukhu
• Izinhlamvu eziphelele (ukugaya nokulungisa kususa le vithamini)

Uvithamini B12:

• Inyama
• Amaqanda
• Ukudla okuqinisiwe njenge-soymilk
• Imikhiqizo yobisi nobisi
• Inyama yomzimba (isibindi nezinso)
• Izinkukhu
• Imbaza

QAPHELA: Imithombo yezilwane kavithamini B12 imuncwa kangcono kakhulu ngumzimba kunemithombo yezitshalo.

Uvithamini C (ascorbic acid):

• I-broccoli
• Amahlumela eBrussels
• Iklabishi
• Ukholifulawa
• Izithelo ze-Citrus
• Amazambane
• Isipinashi
• Amajikijolo
• Utamatisi nejusi yetamatisi

Abantu abaningi bacabanga ukuthi uma okunye kuhle, okuningi kungcono. Lokhu akuhlali kunjalo. Ukweqiwa okuphezulu kwamavithamini athile kungaba yingozi. Buza umhlinzeki wakho wezempilo ukuthi yini ekufanele kakhulu.

I-Recommended Dietary Allowances (RDAs) yamavithamini akhombisa ukuthi uvithamini ngamunye abantu abaningi kufanele bathole malini ngosuku.

• I-RDA yamavithamini ingasetshenziswa njengezinjongo zomuntu ngamunye.
• Ukuthi uvithamini ngamunye udinga kangakanani kuya ngeminyaka yakho nobulili bakho. Ezinye izinto, njengokukhulelwa nezimo zakho zempilo, nazo zibalulekile.

Indlela engcono yokuthola wonke amavithamini wansuku zonke owadingayo ukuthi udle ukudla okulinganiselayo okunezinhlobonhlobo zezithelo, imifino, ukudla okweqanda okuqinisiwe, imidumba (ubhontshisi omisiwe), udali, nezinhlamvu ezigcwele.

Izithako zokudla kungenye indlela yokuthola amavithamini owadingayo uma ukudla okudlayo kungakunikezi amavithamini anele. Izithasiselo zingasiza ngesikhathi sokukhulelwa nangezinkinga ezikhethekile zezokwelapha.

Uma uthatha izithasiselo, ungathathi ngaphezu kuka-100% we-RDA ngaphandle kokuthi ungaphansi kokulawulwa ngumhlinzeki. Qaphela kakhulu ngokuthatha inani elikhulu lama-vitamin ancibilikiswa ngamafutha. Lokhu kufaka phakathi amavithamini A, D, E, kanye noK. Lawa mavithamini agcinwa kumaseli anamafutha, futhi angakha emzimbeni wakho futhi angadala imiphumela eyingozi.

• Izithelo nemifino

UMason JB. Amavithamini, umkhondo wamaminerali, namanye ama-micronutrients. Ku: IGoldman L, iSchafer AI, ama-eds. Imithi yeGoldman-Cecil. Umhla ka-25. IPhiladelphia, PA: Elsevier Saunders; 2016: isahluko 218.

USalwen MJ. Amavithamini nezinto ezilandelwayo. Ku: McPherson RA, Pincus MR, abahleli. UHenry’s Clinical Diagnosis and Management by Laboratory Methods. Umhla ka-23. ISt Louis, MO: Elsevier; 2017: isahluko 26.