Mavhitaminzi

Mavhitamini iboka rezvinhu izvo zvinodikanwa kune zvakajairwa maseru mashandiro, kukura, uye kukura.

Kune gumi nematanhatu akakosha mavitamini. Izvi zvinoreva kuti mavitamini aya anodikanwa kuti muviri ushande nemazvo. Vari:

• Vhitamini A
• Vhitamini C
• Vhitamini D
• Vhitamini E
• Vhitamini K
• Vhitamini B1 (thiamine)
• Vhitamini B2 (riboflavin)
• Vhitamini B3 (niacin)
• Pantothenic asidhi (B5)
• Biotin (B7)
• Vhitamini B6
• Vhitamini B12 (cyanocobalamin)
• Folate (folic acid uye B9)

Mavhitaminzi akarongwa mumapoka maviri:

• Mafuta anonyungudika nemafuta anochengetwa munyama yemafuta. Mavhithamini mana akasanganiswa nemafuta mavitamini A, D, E, uye K. Aya mavitamini anonwiwa zvirinyore nemuviri pamberi pemafuta ekudya.
• Kune mapfumbamwe mavhitamini emvura. Hazvina kuchengetwa mumuviri. Chero zvasara mavhithamini anogadziriswa nemvura anosiya muviri kuburikidza neweti. Kunyangwe, muviri unochengeta diki diki remavitamini aya, anofanirwa kutorwa nguva nenguva kudzivirira kuperevedza mumuviri. Vitamini B12 ndiyo yega vhitamini inogadziriswa nemvura inogona kuchengetwa muchiropa kwemakore mazhinji.

Zvimwe zve "vhitamini-senge zvinhu" zvinodikanwawo nemuviri senge:

• Choline
• Carnitine

Imwe yevhitamini yakanyorwa pazasi ine basa rakakosha mumuviri. Kushomeka kwevhitamini kunoitika kana iwe ukasawana yakakwana yeimwe vhitamini. Kushomeka kwevhitamini kunogona kukonzera matambudziko ehutano.

Kusadya michero, miriwo, bhinzi, nyemba, zviyo zvemukaka zvakavakirwa zvinogona kuwedzera njodzi kumatambudziko ehutano, kusanganisira chirwere chemoyo, gomarara, uye hutano hwemapfupa husina kunaka (osteoporosis).

• Vitamin A inobatsira kuumba nekuchengetedza meno ane hutano, mapfupa, zvinyoro zvinyoro, mucous membranes, uye ganda.
• Vitamini B6 inonziwo pyridoxine. Vitamin B6 inobatsira kuumba maseru matsvuku eropa uye kuchengetedza huropi kushanda. Vitamin iyi inoitawo basa rakakosha mumapurotini ayo ari chikamu cheakawanda maitiro emakemikari mumuviri. Iyo yakawanda mapuroteni iwe yaunodya iyo yakawanda pyridoxine muviri wako unoda.
• Vitamini B12, senge mamwe mavitamini B, yakakosha pametabolism. Iyo inobatsirawo kuumba maseru matsvuku eropa uye kuchengetedza iyo yepakati tsinga system.
• Vitamin C, inonziwo ascorbic acid, inorwisa antioxidant inosimudzira mazino ane hutano uye matadza. Inobatsira muviri kutora simbi uye kuchengetedza hutano hwakanaka. Izvo zvakakoshawo pakurapa ronda.
• Vitamin D inozivikanwawo se "sunshine vhitamini," sezvo inogadzirwa nemuviri mushure mekuva muzuva. Maminetsi gumi kusvika gumi nemashanu ekupenya kwezuva katatu pavhiki zvinokwana kuburitsa zvinodiwa nemuviri zvevhitamini D kune vanhu vazhinji munzvimbo zhinji dzenzvimbo. Vanhu vasingagare munzvimbo dzine zuva vanogona kusakwanisa kuita vhitamini D. Zvakanyanya kuoma kuwana vhitamini D yakaringana kubva kunzvimbo dzekudya chete. Vitamin D inobatsira muviri kutora calcium. Unoda calcium yekuvandudzwa uye kugadziriswa kwemeno nemapfupa ane hutano. Izvo zvinobatsirawo kuchengetedza rakaringana ropa mazinga ecalcium uye phosphorus.
• Vitamin E inonzi antioxidant inozivikanwawo se tocopherol. Inobatsira muviri kuumba masero matsvuku eropa uye kushandisa vhitamini K.
• Vitamin K inodiwa nekuti pasina iyo, ropa raisabatana. Zvimwe zvidzidzo zvinoratidza kuti zvakakosha kune hutano hwemabhonzo.
• Biotin yakakosha kune metabolism yemapuroteni uye makabhohaidhiretsi, uye mukugadzira mahormone uye cholesterol.
• Niacin vitamini B inobatsira kuchengetedza ganda rine hutano uye tsinga. Iyo zvakare ine cholesterol-yekudzikisa mhedzisiro pane yakakwira madosi.
• Folate inoshanda ne vhitamini B12 kubatsira kuumba maseru matsvuku eropa. Inodikanwa mukugadzirwa kweDNA, iyo inodzora kukura kwetishu uye mashandiro esero. Chero mukadzi ane pamuviri anofanira kuve nechokwadi chekuwana yakakwana folate. Kuderera kwehuwandu hwemhando dzakabatanidzwa nehurema hwekuzvarwa senge spina bifida. Zvikafu zvakawanda zvino zvakasimbiswa nefolic acid.
• Pantothenic acid yakakosha pakudya kwemetabolism. Inoitawo basa mukugadzirwa kwehomoni uye cholesterol.
• Riboflavin (vitamini B2) inoshanda nemamwe mavitamini B. Izvo zvakakosha mukukura kwemuviri uye nekugadzirwa kwemasero matsvuku eropa.
• Thiamine (vitamini B1) inobatsira masero emuviri kushandura makabhohaidhiretsi kuita simba. Kuwana makabhohaidhiretsi akakosha kwakakosha panguva yekuzvitakura nekuyamwisa. Izvo zvakare zvakakosha kuti moyo ushande uye ane hutano maseru etsinga.
• Choline inobatsira mukushanda kwese kwehuropi uye hunyanzvi system. Kushaya choline kunogona kukonzera kuzvimba muchiropa.
• Carnitine inobatsira muviri kushandura mafuta acids kuita simba.

MAFUTA ANOGONESA MAFUTA

Vhitamini A:

• Muchero mutsvuku
• Miti yakasviba ine mashizha
• Yai yolk
• Yakasimbiswa mukaka uye zvigadzirwa zvemukaka (chizi, yogati, bota, uye kirimu)
• Chiropa, nyama yemombe, uye hove

Vhitamini D:

• Hove (hove dzakakora salmon, mackerel, herring uye orenji roughy)
• Hove chiropa oiri (cod chiropa mafuta)
• Zviyo zvakasimbiswa
• Yakasimbiswa mukaka uye zvigadzirwa zvemukaka (chizi, yogati, bota, uye kirimu)

Vhitamini E:

• Avocado
• Miti yakasvibira yakasvibirira (sipinashi, broccoli, asperagus, uye turnip greens)
• Margarine (akagadzirwa kubva kune safflower, chibage, uye mafuta ezuva)
• Mafuta (safflower, chibage, uye sunflower)
• Papaya uye mango
• Mbeu uye nzungu
• Gorosi utachiona uye gorosi hutachiona mafuta

Vhitamini K:

• Kabichi
• Koliflower
• Zviyo
• Rima girini miriwo (broccoli, Brussels inomera, uye asparagus)
• Miti yakasvibira yemashizha (sipinashi, kare, collards, uye turnip greens)
• Hove, chiropa, nyama yemombe, uye mazai

MAVITAMINI ANOGONESA MVURA

Biotin:

• Chokoreti
• Zviyo
• Yai yolk
• Mbesa
• Mukaka
• Nuts
• Nyama yemuviri (chiropa, itsvo)
• Nyama yenguruve
• Mbiriso

Tsamba:

• Asparagus uye broccoli
• Beet
• Mbiriso yaBrewer
• Bhinzi dzakaomeswa (yakabikwa pinto, navy, itsvo, uye lima)
• Zviyo zvakasimbiswa
• Girinhi, mashizha emashizha (sipinashi uye romaine lettuce)
• Idare
• Maorenji uye jisi reorenji
• Peanut butter
• Gorosi utachiona

Niacin (vitamini B3):

• Avocado
• Mazai
• Zvingwa zvakapfumiswa uye zviyo zvakasimbiswa
• Hove (tuna nehove yemvura yemunyu)
• Mean nyama
• Mbesa
• Nuts
• Mbatata
• Nyuchi

Pantothenic acid:

• Avocado
• Broccoli, kare, uye mimwe miriwo mumhuri yekabichi
• Mazai
• Mbesa nenzungu
• Mukaka
• Howa
• Nyama yemuviri
• Nyuchi
• Muchena uye mbatatisi
• Zviyo zvese-zviyo

Thiamine (vitamini B1):

• Mukaka wakaomeswa
• Zai
• Chikafu chakapfumiswa neupfu
• Mean nyama
• Mbesa (dzakaomeswa bhinzi)
• Nuts uye mbeu
• Nyama yemuviri
• Peas
• Mbeu dzese

Pyroxidine (vhitamini B6):

• Avocado
• Banana
• Mbesa (dzakaomeswa bhinzi)
• Nyama
• Nuts
• Nyuchi
• Mbeu dzese (kukuya nekugadzirisa kunobvisa vhitamini yakawanda)

Vhitamini B12:

• Nyama
• Mazai
• Kudya kwakasimbiswa senge soymilk
• Mukaka nemukaka zvigadzirwa
• Nyama yemuviri (chiropa neitsvo)
• Nyuchi
• Hove

ONA: Mhuka masosi evitamini B12 anonwiwa zvirinani nemuviri kupfuura masosi emiti.

Vitamini C (ascorbic acid):

• Broccoli
• Brussels inomera
• Kabichi
• Koliflower
• Zvibereko zveCitrus
• Mbatatisi
• Sipinachi
• Strawberries
• Madomasi uye muto wedomasi

Vanhu vazhinji vanofunga kuti kana zvimwe zvakanaka, zvakawanda zviri nani. Izvi hazviwanzo zvakadaro. Kuwedzera kwemamwe mavhitaminzi kunogona kuva chepfu. Kumbira mubatsiri wako wehutano izvo zvakakunakira iwe.

Iyo Yakakurudzirwa Dietary Mvumo (RDAs) yemavitamini inoratidza huwandu hwakawanda hwevhitamini yega yega vanhu vazhinji yavanofanira kuwana zuva rega rega.

• Iyo RDA yemavhitamini inogona kushandiswa sezvinangwa zvemunhu wega wega.
• Yakawanda sei vhitamini yega yega yaunoda zvinoenderana nezera rako uye bonde. Zvimwe zvinhu, zvakaita sekubata uye hutano hwako mamiriro, zvakakoshawo.

Nzira yakanakisa yekuwana mavitamini ezuva nezuva aunoda kudya chikafu chakaringana chine michero yakasiyana siyana, miriwo, zvekudya zvemukaka zvakasimbiswa, nyemba (bhinzi dzakaomeswa), nyemba, uye tsanga dzese.

Zvekudya zvinowedzera ndeimwe nzira yekuwana mavitamini aunoda kana chikafu chaunodya chisiri kupa mavitamini akakwana. Zvekuwedzera zvinogona kubatsira panguva yekuzvitakura uye nezvinetso zvakakosha zvekurapa.

Kana iwe ukatora zvinowedzera, usatore zvinopfuura zana muzana yeRDA kunze kwekunge uri pasi pekutarisirwa kwemupi. Ive nekuchenjerera nezve kutora yakawanda yemafuta-soluble vhitamini ekuwedzera. Izvi zvinosanganisira mavitamini A, D, E, uye K. Aya mavitamini anochengetwa mumasero ane mafuta, uye anogona kuvaka mumuviri wako uye anogona kukonzera zvinokuvadza.

• Zvibereko nemiriwo

Mason JB. Mavhitamini, tsvaga zvicherwa, uye mamwe micronutrients. Mune: Goldman L, Schafer AI, eds. Goldman-Cecil Mushonga. 25th ed. Philadelphia, PA: Elsevier Saunders; 2016: chitsiko 218.

Salwen MJ. Mavhitaminzi uye kuronda zvinhu. Mune: McPherson RA, Pincus MR, eds. Henry's Clinical Diagnosis uye Management nemaLabhoritari Maitiro. 23rd ed. St Louis, MO: Elsevier; 2017: chitsiko 26.