Ayini amavithamini nokuthi enza ini
-Delile
Amavithamini yizinto eziphilayo ezidingwa ngumzimba ngamanani amancane, ezisemqoka ekusebenzeni komzimba, ngoba zibalulekile ekugcineni amasosha omzimba aphilile, ukusebenza kahle kwemetabolism nokukhula.
Ngenxa yokubaluleka kwayo ekulawulweni kwezinqubo ze-metabolic, lapho ziphuzwa ngobuningi obunganele noma lapho umzimba unokuntuleka kwamavithamini, lokhu kungaletha izingozi ezinkulu zempilo, ezinjengezinkinga zombono, imisipha noma izinzwa.
Njengoba umzimba ungakwazi ukuhlanganisa amavithamini, kufanele angeniswe ngokudla, kubaluleke kakhulu ukuthi udle ukudla okulinganiselayo, okunothile ngemifino nemithombo ehlukahlukene yamaprotheni.
Ukwahlukaniswa kwamavithamini
Amavithamini angahlukaniswa abe oncibilikayo anamafutha futhi ancibilikiswe ngamanzi, kuya ngokuncibilika kwawo, amafutha noma amanzi, ngokulandelana.
Amavithamini ancibilika ngamafutha
Amavithamini ancibilikiswa ngamafutha azinzile futhi amelana nemiphumela ye-oxidation, ukushisa, ukukhanya, i-asidi kanye ne-alkalinity, uma kuqhathaniswa nalawo ancibilika emanzini. Imisebenzi yabo, imithombo yokudla kanye nemiphumela yokushoda kwabo ibalwe kuthebula elilandelayo:
Uvithamini | Imisebenzi | Imithombo | Imiphumela yokukhubazeka |
|---|---|---|---|
| I-retinol | Ukugcina umbono onempilo Ukwahlukaniswa kwamaseli we-epithelial | Isibindi, isikhuphasha seqanda, ubisi, izaqathe, ubhatata, ithanga, amabhilikosi, amakhabe, isipinashi kanye ne-broccoli | Ubumpumputhe noma ukungaboni ebusuku, ukucasuka komphimbo, i-sinusitis, amathumba ezindlebeni nasemlonyeni, amajwabu amehlo omile |
| D (ergocalciferol ne-cholecalciferol) | Kwandisa ukumuncwa kwe-calcium yamathumbu Kushukumisa ukukhiqizwa kwamangqamuzana amathambo Kunciphisa ukukhishwa kwe-calcium emchameni | Ubisi, uwoyela wesibindi se-cod, i-herring, ama-sardine ne-salmon Ukukhanya kwelanga (okubhekele ukwenziwa kusebenze uvithamini D) | Idolo le-Varus, idolo le-valgus, ukukhubazeka kwe-cranial, i-tetany ezinganeni, ukuthamba kwethambo |
| E (tocopherol) | Antioxidant | Amafutha emifino, okusanhlamvu okuphelele, imifino eluhlaza kanye namantongomane | Izinkinga ze-neurological kanye ne-anemia ezinganeni ezizalwe ngaphambi kwesikhathi |
| K | Inikela ekwakhiweni kwezici ze-coagulation Isiza uvithamini D ukuhlanganisa amaprotheni alawulayo emathanjeni | AmaBroccoli, amahlumela eBrussels, iklabishi nesipinashi | Isandiso sesikhathi sokuvala |
Bona ukudla okuningi okunothe amavithamini.
Amavithamini ancibilika emanzini
Amavithamini ancibilika emanzini anekhono lokuncibilika emanzini futhi azinzile kangako kunamavithamini ancibilika ngamafutha. Ithebula elilandelayo libala amavithamini ancibilikiswa ngamanzi, imithombo yawo yokudla nemiphumela yokushoda kulawa mavithamini:
| Uvithamini | Imisebenzi | Imithombo | Imiphumela yokukhubazeka |
|---|---|---|---|
| C (ascorbic acid) | Ukwakhiwa kwe-Collagen Antioxidant Ukumuncwa kwensimbi | Iziphuzo zezithelo nezithelo, i-broccoli, amahlumela aseBrussels, upelepele oluhlaza nobomvu, ikhabe, isitrobheli, i-kiwi nophaya | Ukopha ezintanjeni ezinamafinyila, ukwelashwa okunganele kwenxeba, ukuthambisa kwemikhawulo yamathambo nokwenza buthakathaka nokuwa kwamazinyo |
| I-B1 (thiamine) | I-carbohydrate kanye ne-amino acid metabolism | Ingulube, ubhontshisi, igciwane likakolweni nezinhlamvu eziqinisiwe | I-anorexia, ukwehla kwesisindo, ubuthakathaka bemisipha, i-peripheral neuropathy, ukwehluleka kwenhliziyo kanye ne-wernicke encephalopathy |
| I-B2 (riboflavin) | Amaprotheni metabolism | Ubisi nemikhiqizo yobisi, amaqanda, inyama (ikakhulukazi isibindi) nezinhlamvu eziqinisiwe | Izilonda ezindebeni nasemlonyeni, i-seborrheic dermatitis kanye ne-normochromic anaocemia anaemia |
| I-B3 (niacin) | Ukukhiqizwa kwamandla Ukuhlanganiswa kwamafutha acid namahomoni e-steroid | Inkukhu yebele, isibindi, i-tuna, enye inyama, inhlanzi nezinkukhu, okusanhlamvu okuphelele, ikhofi netiye | I-symmetrical bilateral dermatitis ebusweni, entanyeni, ezandleni nasezinyaweni, isifo sohudo nokuwohloka komqondo |
| I-B6 (pyridoxine) | I-amino acid metabolism | Inyama yenkomo, isalmoni, isifuba senkukhu, okusanhlamvu okuphelele, okusanhlamvu okuqinisiwe, ubhanana namantongomane | Ukulimala komlomo, ukozela, ukukhathala, i-microcytic hypochromic anemia nokuquleka ezinganeni ezisanda kuzalwa |
| I-B9 (folic acid) | Ukwakheka kwe-DNA Ukwakhiwa kwamangqamuzana egazi, amathumbu nezicubu zomntwana | Isibindi, ubhontshisi, udali, amagciwane kakolweni, amakinati, isilimo esinengono emnandi edliwayo, uletisi, amahlumela eBrussels, i-broccoli nesipinashi | Ukukhathala, ubuthakathaka, ukuphefumula okuncane, ukushaya kwenhliziyo kanye nokushoda kwegazi okuncane |
| I-B12 (cyanocobalamin) | Ukuhlanganiswa kwe-DNA ne-RNA I-metabolism yama-amino acid namafutha acid Ukuhlanganiswa kwe-Myelin nokugcinwa | Inyama, inhlanzi, inkukhu, ubisi, ushizi, amaqanda, imvubelo yokudla okunempilo, ubisi lwe-soy kanye ne-tofu enezivikelo eziqinile | Ukukhathala, ukukhathazeka, ukuphefumula okuncane, ukushaya kwenhliziyo, i-megaloblastic anemia, ukulahlekelwa umuzwa nokushosheka emaphethelweni, ukungahambi kahle kwe-locomotion, ukulahleka kwenkumbulo nokuwohloka komqondo |
Ngaphezu kokudla ukudla okunothe ngamavithamini, ungathatha nezithako zokudla okuvame ukuqukethe imithamo yansuku zonke yamavithamini namaminerali anconyiwe ekusebenzeni kahle komzimba. Yazi izinhlobo ezahlukahlukene zezithako zokudla.
-Conywayo
Izinhlelo Zokudla Kwama-Gluten Ezilungele Abantu Abanezifo Ezingama-Celiac