Ukudla okunothe amavithamini
-Delile
- Izinhlobo zamavithamini
- Ithebula lokudla elinothe ngamavithamini
- Ungazithatha nini izithasiselo zamavithamini
- Yimaphi amavithamini afaka isisindo
Ukudla okunothe ngamavithamini kusebenza ukugcina isikhumba sakho siphilile, izinwele zakho zihle futhi umzimba wakho ulinganisile, ugwema izifo ezinjenge-anemia, i-scurvy, i-pellagra kanye nezinkinga ze-hormonal noma zokuthuthuka.
Indlela engcono yokungenisa amavithamini ngukudla okunemibala ngoba ukudla akunawo uvithamini owodwa futhi lokhu kuhlukahluka kwezakhi kwenza ukudla kube nokulinganisela nokunempilo. Ngakho-ke, noma udla iwolintshi, elinothe ngoVithamini C, ifayibha, amanye amavithamini namaminerali nakho kuyangena.
Izinhlobo zamavithamini
Kunezinhlobo ezimbili zamavithamini: oncibilikayo amafutha, njengevithamini A, D, E, K; okutholakala ikakhulukazi ekudleni okunjengobisi, uwoyela wezinhlanzi, imbewu nemifino, njenge-broccoli, isibonelo.
Futhi amanye amavithamini amavithamini ancibilikiswa ngamanzi, njengamavithamini B novithamini C, atholakala ekudleni okufana nesibindi, imvubelo kabhiya nezithelo zesithelo, isibonelo.
Ithebula lokudla elinothe ngamavithamini
| Uvithamini | Imithombo ephezulu | Kubalulekile ku |
| Uvithamini A | Isibindi, ubisi, amaqanda. | Ubuqotho besikhumba nempilo yamehlo. |
| Uvithamini B1 (Thiamine) | Ingulube, amantongomane aseBrazil, ama-oats. | Thuthukisa ukugayeka kokudla futhi iyisidakamizwa semvelo sokuxosha omiyane. |
| Uvithamini B2 (Riboflavin) | Isibindi, imvubelo ye-brewer, i-oat bran. | Impilo yezinzipho, izinwele nesikhumba |
| Uvithamini B3 (Niacin) | Imvubelo kaBrewer, isibindi, amakinati. | Ezempilo zesistimu yezinzwa |
| Uvithamini B5 (i-Pantothenic acid) | I-pasta entsha, isibindi, imbewu ye-sunflower. | Ukulwa nokucindezeleka nokugcina ukusebenza okujwayelekile kwepheshana lesisu |
| Uvithamini B6 (Pyridoxine) | Isibindi, ubhanana, isalmon. | Vimbela i-arteriosclerosis |
| I-Biotin | Amantongomane, amantongomane, inhlamvu kakolweni. | I-metabolism yama-carbohydrate namaprotheni. |
| I-folic acid | Isibindi, imvubelo kabhiya, udali. | Ubamba iqhaza ekwakheni amangqamuzana egazi, ukuvimbela i-anemia nokuqinisa amasosha omzimba. |
| Uvithamini B12 (Cobalamin) | Isibindi, izinhlanzi zasolwandle, ama-oysters. | Ukwakheka kwamaseli abomvu egazi nobuqotho be-mucosa yamathumbu. |
| Uvithamini C | I-Strawberry, i-kiwi, i-orange. | Qinisa imithambo yegazi futhi usheshise ukwelashwa kwamanxeba nokusha. |
| Uvithamini D | Amafutha wesibindi se-cod, uwoyela we-salmon, ama-oysters. | Ukuqiniswa kwamathambo. |
| Uvithamini E | Uwoyela wamagciwane kakolweni, imbewu ye-sunflower, i-hazelnut. | Ubuqotho besikhumba. |
| Uvithamini K | Amahlumela eBrussels, i-broccoli, ukholifulawa. | Ukujiya kwegazi, kunciphisa isikhathi sokopha kwesilonda. |
Ukudla okunothe ngamavithamini nakho kunamaminerali, njenge-magnesium ne-iron, okusiza ukulwa nokukhathala ngokomzimba, ukukhathala kwengqondo, amajaqamba ngisho nama-anemias, isibonelo.
Amavithamini namaminerali yizakhi ezibalulekile ezivimbela ukuqala kwesifo. Buka le vidiyo elandelayo bese ubheka okunye ukudla okunothile ngamavithamini namaminerali kanye nezinzuzo zezempilo abanazo:
Ungazithatha nini izithasiselo zamavithamini
Izithako zevithamini, ezinjengeCentrum, zivame ukusetshenziswa lapho kunesidingo esikhulu somzimba salezi zakhi zomzimba, njengesikhathi sokukhulelwa noma sokuncelisa, isibonelo.
Ngaphezu kwalokho, izithasiselo zamavithamini nazo zisetshenzisiwe njengesengezo sokunothisa ukudla ngenxa yengcindezi eyeqile noma ukuvivinya umzimba, isibonelo, ngoba kulezi zimo umzimba udinga amavithamini amaningi.
Ukutholwa kwama-supplements wamavithamini noma yisiphi esinye isakhi kufanele kusetshenziswe kuphela ngaphansi kokuqondisa kukadokotela noma isazi sokudla.
Yimaphi amavithamini afaka isisindo
Amavithamini akhalori mahhala ngakho-ke awancedi. Kodwa-ke, ukwengezelwa ngamavithamini, ikakhulukazi amavithamini B, ngoba kusiza ukulawula ukusebenza komzimba kungaholela ekwandeni kwesifiso sokudla ukuze kuthi lapho udla ukudla okuningi, kuswele isondlo esithile.
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