Tsananguro dzeMitemo Yehutano: Vitamin

Zvemukati

• Antioxidants
• Mazuva ese Kukosha (DV)
• Kudya Kwekuwedzera
• Mafuta-Soluble Mavhithamini
• Folate
• Multivitamin / Mineral Zvinowedzera
• Niacin
• Yakakurudzirwa Dietary Allowance (RDA)
• Vhitamini A
• Vhitamini B6
• Vhitamini B12
• Vhitamini C
• Vhitamini D
• Vhitamini E
• Vhitamini K
• Mavhitaminzi
• Mvura-Soluble Vitamin

Mavhitamini anobatsira miviri yedu kukura nekukura zvakajairika. Nzira yakanakisa yekuwana mavitamini akakwana kudya kudya kwakaringana nezvikafu zvakasiyana siyana. Kuziva nezve mavitamini akasiyana uye nezvavanoita kunogona kukubatsira kuti uve nechokwadi chekuwana zvakakwana mavitamini aunoda.

Tsvaga dzimwe tsananguro paFitness | General Hutano | Zvicherwa | Chikafu | Mavhitaminzi

Antioxidants

Antioxidants zvinhu zvinogona kudzivirira kana kunonoka mamwe marudzi ekukuvara kwesero. Mienzaniso inosanganisira beta-carotene, lutein, lycopene, selenium, uye mavitamini C uye E. Dzinowanikwa muzvikafu zvakawanda, zvinosanganisira michero nemiriwo. Izvo zvinowanikwawo sekudya zvinowedzera. Yakawanda tsvagurudzo haina kuratidza antioxidant zvinowedzera kuti zvibatsire mukudzivirira zvirwere.
Kunobva: National Institutes of Health, Hofisi yeZvekuwedzera Zvekudya

Mazuva ese Kukosha (DV)

Iyo Yemazuva Ose Kukosha (DV) inokuudza iwe kuti chikamu chei chemuviri chinoshumirwa nechikafu ichocho kana chinowedzerwa chinopa ichienzaniswa nemari yakurudzirwa.
Kunobva: National Institutes of Health, Hofisi yeZvekuwedzera Zvekudya

Kudya Kwekuwedzera

Chikafu chinowedzera ndicho chigadzirwa chaunotora kuti uwedzere kudya kwako. Iine chinhu chimwe chete kana zvinopfuura zvekudya (zvinosanganisira mavitamini; zvicherwa; mahebhu kana zvimwe botanicals; amino acids; uye zvimwe zvinhu). Zvekuwedzera hazvifanirwe kuenda kuburikidza nekuyedzwa kunoitwa nemishonga pakubudirira uye kuchengetedzeka.
Kunobva: National Institutes of Health, Hofisi yeZvekuwedzera Zvekudya

Mafuta-Soluble Mavhithamini

Mavhithamini ane mafuta-anosanganisira mavitamini A, D, E, uye K. Muviri unochengeta mavhitaminzi ane mafuta muropa uye munyama.
Kunobva: National Institute of Chirwere cheshuga uye Digestive uye Kidney Zvirwere

Folate

Folate ndeye-B-vhitamini iyo inowanzovapo mune zvakawanda zvekudya. Chimiro che folate inonzi folic acid inoshandiswa mune zvekudya zvinowedzera uye chikafu chakakomberedzwa. Miviri yedu inoda folate kuti igadzire DNA nemamwe magene. Folate inodawo kuti masero emuviri apatsanuke. Zvakakosha kuti vakadzi vawane zvakakwana folic acid vasati uye panguva yekuzvitakura. Inogona kudzivirira kuremara kukuru kwekuzvarwa kwehuropi hwemwana kana musana.
Kunobva: National Institutes of Health, Hofisi yeZvekuwedzera Zvekudya

Multivitamin / Mineral Zvinowedzera

Multivitamin / maminera ekuwedzera ane musanganiswa wevitamin uye mamineral. Dzimwe nguva vane zvimwe zvinoshandiswa, senge mishonga. Izvo zvinodaidzwa zvakare kuti multis, kuwanda, kana kungori mavitamini. Multis inobatsira vanhu kuwana huwandu hwakakurudzirwa hwevitamin nemaminerari pavanotadza kana kusawana zvakakwana izvi zvinovaka muviri kubva muchikafu.
Kunobva: National Institutes of Health, Hofisi yeZvekuwedzera Zvekudya

Niacin

Niacin zvinovaka muviri muvhitamini B yakaoma. Muviri unoida zvishoma kuti ushande uye ugare wakagwinya. Niacin inobatsira mamwe ma enzymes kuti ashande zvakanaka uye anobatsira ganda, tsinga, uye nzira yekugaya kudya kuti igare yakasimba.
Kunobva: National Cancer Institute

Yakakurudzirwa Dietary Allowance (RDA)

Yakakurudzirwa Dietary Allowance (RDA) ndiyo huwandu hwechikafu chaunofanira kuwana zuva rega rega. Kune maRDA akasiyana akasiyana nezera, murume kana mukadzi, uye kuti mukadzi ane nhumbu here kana kuyamwisa.
Kunobva: National Institutes of Health, Hofisi yeZvekuwedzera Zvekudya

Vhitamini A

Vitamin A inoita basa mune chiono chako, kukura kwefupa, kubereka, maseru mashandiro, uye immune system. Vitamin A inorwisa antioxidant. Inogona kubva kune zvinomera kana mhuka. Miti yekudyara inosanganisira michero ine mavara nemiriwo. Mhuka dzemhuka dzinosanganisira chiropa uye mukaka wese. Vitamin A inowedzerwawo kuzvikafu zvakaita sezviyo.
Kunobva: NIH MedlinePlus

Vhitamini B6

Vitamini B6 inowanikwa mune zvakawanda zvekudya uye inowedzerwa kune zvimwe zvekudya. Muviri unoda vhitamini B6 kune akawanda makemikari maitiro anobatanidzwa mune metabolism. Vitamin B6 inosanganisirwa mukukura kwehuropi panguva yepamuviri uye mucheche. Iyo inobatanidzwawo mukuchengetedza immune.
Kunobva: National Institutes of Health, Hofisi yeZvekuwedzera Zvekudya

Vhitamini B12

Vitamin B12 inobatsira kuchengetedza tsinga dzemuviri nemasero eropa zvine hutano. Inobatsira kugadzira DNA, iyo genetic zvinhu mumasero ese. Vitamin B12 inobatsirawo kudzivirira mhando yeanemia inoita kuti vanhu vanete uye vashaye simba. Vitamini B12 inowanikwa zvakasikwa mumhando dzakasiyana siyana dzekudya kwemhuka. Inowedzerwawo kune zvimwe zvekudya zvakasimbiswa uye inowanikwa mune akawanda ma multivitamin ekuwedzera.
Kunobva: National Institutes of Health, Hofisi yeZvekuwedzera Zvekudya

Vhitamini C

Vitamin C inorwisa antioxidant. Izvo zvakakosha kune rako ganda, mapfupa, uye inobatanidza tishu. Inokurudzira kupora uye inobatsira muviri kutora simbi. Vitamin C inobva pamichero nemiriwo. Kwakanaka masosi anosanganisira macitrus, tsvuku uye green mhiripiri, madomasi, broccoli, uye magirini. Mamwe majusi nezviyo zvakawedzera vhitamini C.
Kunobva: NIH MedlinePlus

Vhitamini D

Vitamin D inobatsira muviri wako kutora calcium. Calcium imwe yezvivakwa zvikuru zvepfupa. Kushayikwa kwevhitamini D kunogona kutungamira kuzvirwere zvemapfupa senge osteoporosis kana rickets. Vitamin D zvakare ine basa mune yako tsinga, mhasuru, uye immune immune system. Unogona kuwana vhitamini D munzira nhatu: kuburikidza neganda rako (kubva kunezuva), kubva kuchikafu chako, uye kubva kune zvinowedzera. Muviri wako unogadzira vhitamini D zvakasikwa mushure mekuratidzwa nezuva. Nekudaro, kujekesa kwezuva zvakanyanya kunogona kutungamira mukukwegura kweganda uye gomarara reganda, saka vanhu vazhinji vanoedza kutora vhitamini D yavo kubva kune zvimwe zviwanikwa. Vitamin D-zvakapfuma zvekudya zvinosanganisira mazai emazai, hove yemvura yemunyu, uye chiropa. Zvimwe zvekudya, semukaka nezviyo, zvinowanzo wedzera vhitamini D. Unogona zvakare kutora vhitamini D zvinowedzera. Tarisa nemubatsiri wako wehutano kuti uone kuti yakawanda sei yaunofanira kutora.
Kunobva: NIH MedlinePlus

Vhitamini E

Vitamin E inorwisa antioxidant. Inoita chinzvimbo mune yako immune system uye metabolic maitiro. Vanhu vazhinji vanowana vhitamini E yakakwana kubva pane izvo zvavanodya. Kunobva mavitamini E kunosanganisira oiri yemiriwo, majarini, nzungu nembeu, uye mashizha ane mashizha. Vitamin E inowedzerwa kuzvikafu zvakaita sezviyo. Inowanikwawo sekuwedzera.
Kunobva: NIH MedlinePlus

Vhitamini K

Vitamin K inobatsira muviri wako nekugadzira mapuroteni emapfupa ane hutano nemapundu. Izvo zvakare zvinogadzira mapuroteni ekuvhara ropa. Kune mhando dzakasiyana dzevhitamini K. Vanhu vazhinji vanowana vhitamini K kubva kuzvirimwa senge miriwo yakasvibira nemabriji erima. Hutachiona mumatumbu ako hunoburitsa hushoma hwerumwe rudzi rwevhitamini K.
Kunobva: NIH MedlinePlus

Mavhitaminzi

Mavhithamini zvinhu izvo miviri yedu inoda kukudziridza uye kushanda zvakajairika. Zvinosanganisira mavitamini A, C, D, E, uye K, choline, uye B mavitamini (thiamin, riboflavin, niacin, pantothenic acid, biotin, vhitamini B6, vitamini B12, uye folate / folic acid).
Kunobva: National Institutes of Health, Hofisi yeZvekuwedzera Zvekudya

Mvura-Soluble Vitamin

Mavhithamini anonyungudika nemvura anosanganisira ese mavitamini B uye vhitamini C. Muviri haugoni kuchengeta mavhitamini anonyungudika nemvura uye unoburitsa yakawedzera weti.
Kunobva: National Institute of Chirwere cheshuga uye Digestive uye Kidney Zvirwere