Izincazelo zemigomo yezempilo: amavithamini

-Delile

• Ama-antioxidants
• Inani Lansuku zonke (DV)
• Izithako Zokudla
• Amavithamini Ane-Fat-Soluble
• Umlingisi
• Izithasiselo zeMultivitamin / Amaminerali
• I-Niacin
• Isibonelelo Esinconyiwe Sezokudla (RDA)
• Uvithamini A
• Uvithamini B6
• Uvithamini B12
• Uvithamini C
• Uvithamini D
• Uvithamini E
• Uvithamini K
• Amavithamini
• Amavithamini Ancibilika Emanzini

Amavithamini asiza imizimba yethu ukuba ikhule futhi ikhule ngokujwayelekile. Indlela engcono yokuthola amavithamini anele ukudla ukudla okunomsoco onokudla okuhlukahlukene. Ukwazi ngamavithamini ahlukene nokuthi akwenzayo kungakusiza ukuthi uqiniseke ukuthi uthola amavithamini owadingayo.

Thola izincazelo eziningi ku-Fitness | Impilo Jikelele | Amaminerali | Ukudla okunomsoco | Amavithamini

Ama-antioxidants

Ama-antioxidants yizinto ezingavimbela noma zibambezele ezinye izinhlobo zomonakalo weseli. Izibonelo zifaka phakathi i-beta-carotene, i-lutein, i-lycopene, i-selenium, namavithamini C no-E. Zitholakala ekudleni okuningi, kufaka phakathi izithelo nemifino. Zitholakala futhi njengezithako zokudla. Ucwaningo oluningi alukhombisanga izithasiselo ze-antioxidant ezizosiza ekuvikeleni izifo.
Umthombo: Izikhungo Zikazwelonke Zezempilo, Ihhovisi Lezithako Zokudla

Inani Lansuku zonke (DV)

I-Daily Value (DV) ikutshela ukuthi imaphi amaphesenti wesakhi sokudla okuhlinzekwa lokho kudla noma isengezo esihlinzekwayo ngokuqhathaniswa nenani elinconyiwe.
Umthombo: Izikhungo Zikazwelonke Zezempilo, Ihhovisi Lezithako Zokudla

Izithako Zokudla

Isengezo sokudla ngumkhiqizo owuthathayo ukwengeza ukudla kwakho. Iqukethe isithako sokudla esisodwa noma ngaphezulu (kufaka phakathi amavithamini; amaminerali; amakhambi noma amanye ama-botanicals; ama-amino acid; nezinye izinto). Izengezo akudingeki zidlule ekuhlolweni okwenziwa yimithi ukuze isebenze futhi iphephe.
Umthombo: Izikhungo Zikazwelonke Zezempilo, Ihhovisi Lezithako Zokudla

Amavithamini Ane-Fat-Soluble

Amavithamini ancibilikiswa ngamafutha afaka phakathi amavithamini A, D, E, noK. Umzimba ugcina amavithamini ancibilikayo anamafutha ezicutshini zesibindi nezikhuluphele.
Umthombo: National Institute of Diabetes and Digestive and Kidney Diseases

Umlingisi

I-Folate iyi-B-vitamin etholakala ngokwemvelo ekudleni okuningi. Ifomu le-folate elibizwa nge-folic acid lisetshenziselwa izithako zokudla kanye nokudla okuqinisiwe. Imizimba yethu idinga ubuciko ukwenza i-DNA nezinye izinto zofuzo. I-folate nayo iyadingeka ukuze amaseli omzimba ahlukane. Kubalulekile ukuthi abesifazane bathole i-folic acid eyanele ngaphambi nangesikhathi sokukhulelwa. Kungavimbela ukukhubazeka okukhulu kokuzalwa kobuchopho bomntwana noma umgogodla.
Umthombo: Izikhungo Zikazwelonke Zezempilo, Ihhovisi Lezithako Zokudla

Izithasiselo zeMultivitamin / Amaminerali

Izithasiselo zeMultivitamin / amaminerali ziqukethe inhlanganisela yamavithamini namaminerali. Ngezinye izikhathi zinezinye izithako, njengamakhambi. Zibizwa nangokuthi ama-multis, ama-multiples, noma ama-vitamin nje. IMultis isiza abantu ukuthi bathole inani elinconyiwe lamavithamini namaminerali lapho bengakwazi noma bengatholi okwanele kwalezi zakhamzimba ekudleni.
Umthombo: Izikhungo Zikazwelonke Zezempilo, Ihhovisi Lezithako Zokudla

I-Niacin

I-Niacin iyisakhamzimba esakhiweni se-vitamin B. Umzimba uyayidinga ngamanani amancane ukuze usebenze futhi uhlale uphilile. I-Niacin isiza amanye ama-enzyme ukuthi asebenze kahle futhi asize isikhumba, izinzwa, kanye nomgudu wokugaya ukudla uhlale uphilile.
Umthombo: Isikhungo Somdlavuza Kazwelonke

Isibonelelo Esinconyiwe Sezokudla (RDA)

I-Dietary Allowance Enconyiwe (i-RDA) inani lesakhi somsoco okufanele usithole usuku ngalunye. Kunama-RDA ahlukene asuselwa eminyakeni yobudala, ubulili, nokuthi owesifazane ukhulelwe noma uncelisa.
Umthombo: Izikhungo Zikazwelonke Zezempilo, Ihhovisi Lezithako Zokudla

Uvithamini A

UVitamin A ubamba iqhaza embonweni wakho, ukukhula kwamathambo, ukukhiqiza kabusha, ukusebenza kwamaseli, kanye namasosha omzimba. Uvithamini A yi-antioxidant. Ingavela emithonjeni yezitshalo noma yezilwane. Imithombo yezitshalo ifaka izithelo nemifino enemibala. Imithombo yezilwane ifaka phakathi isibindi nobisi lonke. Uvithamini A uphinde wengezwe ekudleni okufana namabele.
Umthombo: I-NIH MedlinePlus

Uvithamini B6

UVitamin B6 utholakala ekudleni okuningi futhi wengezwa kokunye ukudla. Umzimba udinga uvithamini B6 ekuphenduleni okuningi kwamakhemikhali okubandakanyeka emzimbeni. UVitamin B6 ubandakanyeka ekukhuleni kobuchopho ngesikhathi sokukhulelwa nasebuntwaneni. Iphinde ibandakanyeke ekusebenzeni komzimba.
Umthombo: Izikhungo Zikazwelonke Zezempilo, Ihhovisi Lezithako Zokudla

Uvithamini B12

UVitamin B12 usiza ukugcina izinzwa zomzimba namaseli egazi enempilo. Kuyasiza ukwenza i-DNA, i-genetic material kuwo wonke amaseli. IVitamin B12 iyasiza nokuvikela uhlobo lwe-anemia olwenza abantu bakhathale futhi babe buthakathaka. I-Vitamin B12 itholakala ngokwemvelo ezinhlobonhlobo zokudla kwezilwane. Iphinde yengezwe kokunye ukudla okunezivikelo eziqinile futhi itholakala kuma-multivitamin supplements amaningi.
Umthombo: Izikhungo Zikazwelonke Zezempilo, Ihhovisi Lezithako Zokudla

Uvithamini C

UVitamin C yi-antioxidant. Kubalulekile esikhunjeni sakho, emathanjeni, nakwizicubu ezixhuma. Kukhuthaza ukwelashwa futhi kusiza umzimba ukuthi uthathe insimbi. UVitamin C uqhamuka izithelo nemifino. Imithombo emihle ifaka ezisawolintshi, upelepele obomvu noluhlaza okotshani, utamatisi, i-broccoli, nemifino. Amanye amajusi nokusanhlamvu kufake uvithamini C.
Umthombo: I-NIH MedlinePlus

Uvithamini D

Uvithamini D usiza umzimba wakho ukumunca i-calcium. I-calcium ingelinye lamabhulokhi wokwakha amathambo. Ukuntuleka kukavithamini D kungaholela ezifweni zamathambo ezifana ne-osteoporosis noma i-rickets. Uvithamini D ubuye abe neqhaza ezinhlelweni zakho zemizwa, zemisipha nezomzimba. Ungathola uvithamini D ngezindlela ezintathu: ngesikhumba sakho (kusuka elangeni), ekudleni kwakho, nakwizithasiselo. Umzimba wakho wakhe uvithamini D ngokwemvelo ngemuva kokuchayeka elangeni. Kodwa-ke, ukukhanya kakhulu kwelanga kungaholela ekugugeni kwesikhumba nomdlavuza wesikhumba, abantu abaningi bazama ukuthola uvithamini D wabo kweminye imithombo. Ukudla okucebile ngo-Vitamin D kufaka izikhupha zamaqanda, izinhlanzi zamanzi anosawoti, nesibindi. Okunye ukudla, njengobisi nokusanhlamvu, imvamisa kungeze uvithamini D. Ungathatha futhi izithasiselo zikavithamini D. Buza kumhlinzeki wakho wezempilo ukuze ubone ukuthi kufanele uthathe malini.
Umthombo: I-NIH MedlinePlus

Uvithamini E

UVitamin E yi-antioxidant. Idlala indima esimisweni sakho somzimba sokuzivikela ezifweni nasezinqubeni zomzimba. Iningi labantu lithola uvithamini E owanele ekudleni abakudlayo. Imithombo emihle kavithamini E ifaka uwoyela wemifino, imajarini, amantongomane nembewu, nemifino eluhlaza. UVitamin E wengezwa ekudleni okufana namabele. Itholakala futhi njengesengezo.
Umthombo: I-NIH MedlinePlus

Uvithamini K

UVitamin K usiza umzimba wakho ngokwenza amaprotheni wamathambo nezicubu ezinempilo. Iphinde yenze amaprotheni wokuqina kwegazi. Kunezinhlobo ezahlukene zikavithamini K. Abantu abaningi bathola uvithamini K ezitshalweni ezifana nemifino eluhlaza kanye namajikijolo amnyama. Amagciwane emathunjini akho nawo akhiqiza amanani amancane olunye uhlobo lwevithamini K.
Umthombo: I-NIH MedlinePlus

Amavithamini

Amavithamini yizinto ezidinga ukuthi imizimba yethu ikhule futhi isebenze ngokujwayelekile. Kubandakanya amavithamini A, C, D, E, no-K, choline, namavithamini B (thiamin, riboflavin, niacin, pantothenic acid, biotin, vitamin B6, vitamin B12, ne folate / folic acid).
Umthombo: Izikhungo Zikazwelonke Zezempilo, Ihhovisi Lezithako Zokudla

Amavithamini Ancibilika Emanzini

Amavithamini ancibilikiswa ngamanzi afaka wonke amavithamini B novithamini C. Umzimba awugcini kalula amavithamini ancibilikiswa ngamanzi bese ukhipha okungaphezulu emchameni.
Umthombo: National Institute of Diabetes and Digestive and Kidney Diseases