Ndeapi mavitamin uye zvavanoita
Zvemukati
Mavhitaminzi zvinhu zvakasikwa izvo muviri unoda zvishoma, izvo zvakakosha pakuita kweiyo muviri, nekuti iwo akakosha mukuchengetedza immune system, kushanda kwakakodzera kwemetabolism uye kukura.
Nekuda kwekukosha kwayo mukugadzirisa kwemaitiro emagetsi, kana akamedzwa muhuwandu husina kukwana kana kana muviri uchinge uine kushomeka kwevhitamini, izvi zvinogona kuunza njodzi dzakakomba dzehutano, senge chiono, mhasuru kana matambudziko etsinga.
Sezvo mutumbi usingakwanise kugadzira mavitamini, iwo anofanirwa kumedzwa kuburikidza nechikafu, zvakakosha kuti udye kudya kwakaringana, wakapfuma mumiriwo uye kwakasiyana masosi eprotein.
Kupatsanura mavitamini
Mavhitaminzi anogona kuiswa muzvikamu zvine mafuta-soluble uye mvura-soluble, zvichienderana nekunyungudika kwavo, mafuta kana mvura, zvichiteerana.
Mavhithamini ane mafuta
Mafuta-anogadzikana mavhitaminzi akatsiga uye anopokana nemhedzisiro yeiyo oxidation, kupisa, mwenje, acidity uye alkalinity, zvichienzaniswa nemvura inogadzikana. Mabasa avo, zvekudya zvekudya uye mhedzisiro yekushomeka kwavo zvakanyorwa mune inotevera tafura:
Vhitamini | Mabasa | Zvinyorwa | Mhedzisiro yekuremara |
|---|---|---|---|
| A (retinol) | Kuchengeta chiratidzo chine hutano Kusiyanisa kwema epithelial maseru | Chiropa, zai yolk, mukaka, makarotsi, mbatatisi, manhanga, apricots, mavise, sipinashi uye broccoli | Kupofumadza kana husiku kupofumadza, kutsamwa kwehuro, sinusitis, mamota munzeve nemuromo, maziso akaoma |
| D (ergocalciferol uye cholecalciferol) | Inowedzera hutumbu hwe calcium calcium Inokurudzira kugadzirwa kwemapfupa Inoderedza kubudiswa kwe calcium mumuguta | Mukaka, kodhi yechiropa oiri, herring, sardines uye salmon Chiedza chezuva (chinokonzera kushandiswa kwevhitamini D) | Varus ibvi, valgus ibvi, cranial deformations, tetany mune vacheche, bone fragility |
| E (tocopherol) | Antioxidant | Miriwo yemafuta, zviyo zvese, miriwo yakasvibira miriwo uye nzungu | Matambudziko eNeurological uye kupererwa neropa muvana vasati vasvika |
| K | Inobatsira pakuumbwa kwema coagulation zvinhu Inobatsira vhitamini D inogadzira protein inodzora mumapfupa | Broccoli, Brussels inomera, kabichi nesipinashi | Kuvhara nguva yekuwedzera |
Ona zvimwe zvekudya zvine vitamini.
Mavhitamini emvura
Mavhithamini ane mvura-anokwanisa kugadzirisa mumvura uye haana kudzikama pane mavhitaminzi ane mafuta. Iyi tafura inotevera inonyora mavhitamini anonyungudika nemvura, chikafu chavo uye mhedzisiro yekushomeka kwemavhitamini aya:
| Vhitamini | Mabasa | Zvinyorwa | Mhedzisiro yekuremara |
|---|---|---|---|
| C (ascorbic acid) | Collagen kuumbwa Antioxidant Iron kutora | Michero nemichero yemichero, broccoli, zvinomera zveBrussels, mhiripiri tsvuku uye tsvuku, vise, sitirobheri, kiwi uye papaya | Ropa kubva mucous membranes, kukwana maronda kupora, kupfavisa kwemagumo emapfupa uye kupera simba uye kudonha kwemeno |
| B1 (thiamine) | Carbohydrate uye amino acid metabolism | Nguruve, bhinzi, hutachiona hwegorosi uye zviyo zvakasimbiswa | Anorexia, kuonda, kushaya simba kwemhasuru, peripheral neuropathy, kutadza kwemoyo uye wernicke encephalopathy |
| B2 (riboflavin) | Mapuroteni metabolism | Mukaka uye zvigadzirwa zvemukaka, mazai, nyama (kunyanya chiropa) uye zviyo zvakasimbiswa | Maronda pamiromo nemuromo, seborrheic dermatitis uye normochromic normocytic anemia |
| B3 (muiniini) | Kugadzirwa kwesimba Synthesis yemafuta acids uye mahormone eSteroid | Huku zamu, chiropa, tuna, imwe nyama, hove nehuku, zviyo zvese, kofi netii | Symmetrical bilateral dermatitis kumeso, mutsipa, maoko nemakumbo, manyoka uye kuora mwoyo |
| B6 (pyridoxine) | Amino asidhi metabolism | Nzombe, salmoni, chipfuva chehuku, zviyo zvakakwana, zviyo zvakasimbiswa, mabhanana uye nzungu | Kukuvara kwemuromo, kukotsira, kuneta, microcytic hypochromic anemia uye pfari muvacheche. |
| B9 (folic asidhi) | DNA kuumbwa Kuumbwa kweropa, ura uye fetal tishu maseru | Chiropa, bhinzi, nyemba, utachiona hwegorosi, nzungu, asparagus, lettuce, nhungirwa yeBrussels, broccoli nesipinashi | Kuneta, kushaya simba, kupfupika kwekufema, palpitations uye megaloblastic anemia |
| B12 (cyanocobalamin) | DNA neRNA synthesis Metabolism yemamino acids uye mafuta acids Myelin synthesis uye kugadzirisa | Nyama, hove, huku, mukaka, chizi, mazai, mbiriso inovaka muviri, mukaka we soya uye tofu yakasimbiswa | Kuneta, kupora, kufema, kufefeterwa, megaloblastic kupererwa neropa, kurasikirwa kwekunzwa uye kurira mumativi, kusanzwisisika mukudzikisira, kurasikirwa ndangariro uye kuora mwoyo |
Kunze kwekudya chikafu chakazara mavitamini, iwe unogona zvakare kutora zvinowedzerwa zvekudya izvo zvinowanzo kuve neyakakurudzirwa madosi ezuva nezuva emavitamini nemaminerari akakosha mukushanda kwakakodzera kwemuviri. Ziva iwo akasiyana marudzi ezvikafu zvekuwedzera.
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