Izimpawu zezinhlobo eziyinhloko ze-hypovitaminosis nokuthi ungaphatha kanjani

-Delile

• 1. Ukuntuleka kukavithamini A
• 2. Ukuntuleka kwamavithamini B
• 3. Ukuntuleka kukavithamini C
• 4. Ukuntuleka kukavithamini D
• 5. Ukungabi novithamini K

I-Hypovitaminosis yenzeka lapho kunokushoda kwevithamini elilodwa noma amaningi emzimbeni, cishe njalo kubangelwa ukudla okunomkhawulo kakhulu nokungondleki kokunye ukudla, njengoba kunjalo ngemikhiqizo yezilwane kubantu abadla inyama.

Kodwa-ke, ukuntuleka kwamavithamini nakho kungenzeka ngenxa yezinkinga ezithile zempilo njengezinkinga zesibindi, izinguquko emathunjini noma izifo ezibucayi njenge-anorexia noma umdlavuza.

1. Ukuntuleka kukavithamini A

Yize kuyivelakancane, ukuntuleka kukavithamini A kungenzeka lapho kuncipha ekudleni kokudla okunothile kule vithamini, njengobisi, ushizi, izaqathe noma isipinashi, isibonelo. Kodwa-ke, ukuntuleka kukavithamini A nakho kuvamile kubantu abanezinkinga zesibindi noma i-malabsorption syndrome, isibonelo.

Izimpawu eziyinhloko: uphawu oluyinhloko luqukethe izinguquko emehlweni, njengeso elomile nezisihla, okungadala ubumpumputhe ebusuku. Kepha ngaphezu kwalokho, ezinye izimpawu zifaka imikhuhlane namakhaza, isikhumba nomlomo owomile, ukungathandi ukudla nekhanda.

Indlela yokwelapha: Ukwelashwa kuvame ukwenziwa nge-vitamin A supplementation, okufanele ithathwe nsuku zonke. Kodwa-ke, inani likavithamini A kumele njalo libalwe ngudokotela noma isazi sokudla, njengoba ukweqiwa kwaleli vithamini kungaba yingozi emzimbeni.

2. Ukuntuleka kwamavithamini B

Amavithamini ayinkimbinkimbi B angahlukaniswa abe amaqenjana amaningana, ngakho-ke ukuntuleka kwazo zonke izinhlobo zamavithamini B akuvamile, ikakhulukazi ezimweni ze-anorexia, lapho kuncipha kakhulu ekudleni cishe kwakho konke ukudla.

Amavithamini ayinkimbinkimbi we-B avame ukuntuleka yilawa:

• Uvithamini B1

Ukushoda kukavithamini B1, okwaziwa nangokuthi i-beriberi, kungenzeka ngenxa yezinkinga eziningana njengokuncishiswa kokudla ngama-carbohydrate, umdlavuza, i-hyperthyroidism, izinkinga zesibindi noma ukusetshenziswa ngokweqile kwemithi yokwelapha isisu. Ngaphezu kwalokho, ngesikhathi sokukhulelwa kungahle kube nokushoda kwaleli vithamini, ngoba liyisigaba empilweni yowesifazane lapho umzimba udinga inani elikhulu levithamini.

Izimpawu eziyinhloko: izimpawu ezinjengobuthakathaka nokukhathala ngokweqile, amajaqamba ejwayelekile emisipha, ukukhubazeka okujwayelekile, ukushaya kwenhliziyo, ukugcinwa koketshezi noma ukungabi nenkumbulo, ngokwesibonelo, kungavela.

Indlela yokwelapha: ukwengezwa kwale vithamini kuvame ukusetshenziselwa okungenani izinyanga eziyisithupha. Kodwa-ke, kunconywa ukuthi wenze izinguquko ekudleni kwakho, uyeke ukuphuza iziphuzo ezidakayo futhi wandise ukudla kwakho ukudla okunothe amavithamini. Bona uhlu oluphelele lokudla ngevithamini B1.

• Uvithamini B6

Ngaphezu kokuncishiswa kokudla okune-vitamin B6, ukungabikho kwaleli vithamini kungenzeka nakwabantu abanezinkinga zezinso, izifo zamathumbu, isifo samathambo noma ukuphuza ngokweqile.

Izimpawu eziyinhloko: le vithamini ibaluleke kakhulu ohlelweni lwezinzwa, ngakho-ke, ukungabi bikho kwayo kungadala ukudideka, ukudangala, amasosha omzimba abe buthakathaka, ukuvuvukala kolimi, izinkinga zesikhumba kanye ne-anemia.

Indlela yokwelapha: Kunconywa ukuthi usebenzise izithasiselo zikavithamini B6, ngaphezu kokukhulisa ukudla okudliwayo ku-vithamini, njenge-salmon, inkukhu noma ubhanana, isibonelo. Hlangana nokunye ukudla okunothe ku-vitamin B6.

• B12 amavithamini

Ukushoda kwalolu hlobo lwamavithamini kuvame kakhulu kubantu abadla inyama, ngoba imithombo esemqoka kavithamini B12 yimikhiqizo evela ezilwaneni, njengeqanda, inyama noma ushizi, okungeyona ingxenye yezidlo zemifino ezivinjelwe kakhulu. Kodwa-ke, ukuntuleka kwaleli vithamini kungenzeka nakwabantu abanokwehla kwesici sangaphakathi, okuyisithako esikhiqizwa esiswini esisiza ekutholeni uvithamini B12.

Izimpawu eziyinhloko: Ukushoda kukavithamini B12 kungenye yezimbangela eziyinhloko zokushoda kwegazi futhi, ngakho-ke, ezinye izimpawu zokuntuleka emzimbeni zingabandakanya ukukhathala ngokweqile, ukuncipha, ukuncinza ezandleni nasezinyaweni, ukudideka, ukungabi bhalansisi noma izilonda emlonyeni, isibonelo.

Indlela yokwelapha: Kunconywa ukuthi wenze izinguquko ekudleni, ukwandise ukusetshenziswa kokudla okunothile kule vithamini. Kodwa-ke, uma kwenzeka abadla inyama noma abantu abangenayo into engaphakathi, imijovo yevithamini ingadingeka. Funda kabanzi ngokushoda kwale vithamini.

Bheka futhi uhlu oluphelele lwezimpawu zokushoda kwevithamini ngayinye yenkimbinkimbi B.

3. Ukuntuleka kukavithamini C

Uvithamini C awunakukhiqizwa ngumzimba womuntu ngakho-ke, kufanele ungeniswe ekudleni ngokudla okufana ne-orange, isipinashi noma utamatisi. Ngaphezu kwalokho, abantu abanezinguquko ekumungeni kwamathumbu, njengasesimweni sesifo sikaCrohn noma i-ulcerative colitis, nabo basengozini enkulu yokushoda kwale vithamini.

Izimpawu eziyinhloko: izimpawu zokuqala zifaka ukukhathala, ubuhlungu bemisipha namabala ansomi esikhunjeni, noma kunjalo, ngokuya kuba kubi kwenkinga, ukuvuvukala nokopha kwezinsini, isibonelo, kungavela.

Indlela yokwelapha: ngaphezu kokutholwa kokufakwa kwamavithamini C, kubalulekile ukwandisa ukudla okudliwayo ku-vithamini. Bona ukuthi yikuphi ukudla okunevithamini C ephezulu kakhulu.

4. Ukuntuleka kukavithamini D

Ngaphezu kokunciphisa ukudla okudliwayo okune-vitamin D, njenge-salmon, amaqanda noma ama-sardine, ukungabikho kwaleli vithamini kungenzeka futhi uma kungekho ukutholakala okwanele elangeni, ngokwesibonelo.

Izimpawu eziyinhloko: izimpawu ezivame kakhulu ubuhlungu bamathambo nobuthakathaka bemisipha. Kodwa-ke, ngokuhamba kwesikhathi izinkinga ezinkulu kakhulu ezifana nesifo senhliziyo, umdlavuza noma i-asthma enamandla ingavela ezinganeni.

Indlela yokwelapha: umuntu kufanele akhuphule ukungena kokudla okune-vitamin D futhi asebenzise izithasiselo zale vithamini D. Ngaphezu kwalokho, kunconywa ukuthi kwandiswe ukukhanya kwelanga okuphephile, njengoba umzimba ukwazi ukukhiqiza uvithamini D lapho uvezwa yilanga. Bona ukuthi yikuphi ukudla ongakengeza ekudleni kwakho.

5. Ukungabi novithamini K

Ukushoda kukavithamini K kuvame kakhulu ezinganeni, kudalwa yizinkinga ezinjengokudluliswa okuphansi kwevithamini yi-placenta, ukuvuthwa kokuqala kwesibindi noma inani elincishisiwe likavithamini K ngelensi yomama. Kodwa-ke, ukushoda kukavithamini K kungenzeka futhi kubantu abadala abanezinguquko ezinjengokuphuza ngokweqile, ama-malabsorption syndromes noma ukusetshenziswa kwama-antibiotic, isibonelo.

Izimpawu eziyinhloko: Ukushoda kukavithamini K kungadala izimpawu ezifana nezinkinga zokuvala igazi, ukopha njalo nokulimala esikhunjeni.

Indlela yokwelapha: Kunconywa ukusebenzisa izithasiselo zikavithamini K, okufanele zibalwe ngudokotela. Ngaphezu kwalokho, kubalulekile ukwandisa ukudla kwakho kokudla okunothe ku-vitamin K. Bona uhlu lokudla olunovithamini K.