Iivithamini for amathambo: isishwankathelo, inkcazelo, uhlobo kunye nohlolo

izinto ezisebenzayo eziphila zibandakanyiwe ekudleni isitshixo amandla ithambo. eqhelekileyo yokusebenza izinto system skeletal ixhomekeke calcium leyo kwelifunekayo umzimba ngaphandle isixa eyimfuneko vitamin D3. Collagen novithamini E kunye A ezincedayo izixhobo lungu. Zonke ezi iivithamini ithambo inokufunyanwa mhlawumbi ekuqhubeni izakhiwo vitamin iziyobisi okanye kunye nokutya.

Ukususela ukulingana kwezondlo emzimbeni, ingakumbi ebantwaneni ixhomekeke ukukhula kunye nophuhliso kwezakhiwo ithambo umzimba. Kwamathambo nokuthintela izifo ezahlukahlukeneyo uncedo kwezinto eziphilayo esebenzayo. usifake Lungisa izinto ezonakeleyo ngamathambo omntu kunokwenzeka ngaphandle kobukho iivithamini kunye neeminerali emzimbeni hayi.

Izithako ezisebenzayo ukuba amathambo

Iyahlala skeleton yabantu kuxhomekeke kubukho ikhalsiyam, enokungena ukukhula izakhiwo ithambo. Ukungabikho osisiqu kunokukhokelela kwamathambo - isifo apho amathambo aselula ngenxa yokuba eziphilayo kubadle calcium kubo. iinkqubo yezifo echaphazela ikakhulu yomqolo, ngoko ukuhamba ukwimo kufuneka balumke kakhulu, okanye kwixesha elizayo kuya kufuneka unyamezele iintlobo zezifo izifo.

Nangona isibakala sokuba eli izimbiwa umzimba luncedo kakhulu, ngaphezu kwama-80% kuwo kwelifunekayo ngaphandle wemagniziyam, phosphorus, D3 kunye K2. Noko ke, ngokuba amathambo musa ukuba ukuthatha imali enkulu of calcium kunye neevithamini ezidwelisiweyo amathambo. Ngeedosi eziphezulu kakhulu, ezi izinto nje kuphela luncedo, kodwa ayasenza: unobangela ukubunjwa umonakalo sibuphethe ngezitya yegazi, nangezilonda okanye kwamalungu omzimba.

Le ngokugqithiseleyo vitamin D3 kunye icalcium umzimba kuphele vitamin K2, leyo isuke kubo kanye kwinkqubo skeletal. Ngaphezu koko, ukuba esuse imithambo yegazi apho surplus aqokelelwe eziphilayo izinto esebenzayo, nto leyo esithintelayo iinkqubo zophendlo lwezifo emzimbeni.

Yintoni ebangela kukunqongophala kwezinto asebenzayo?

Ndakuqonda oko vitamin kubalulekile ukuba amathambo, kufuneka ucinge ngemiphumo zokunqongophala kuyo.

Ukuswela ezi izondlo kungabangela:

• Ascorbic acid, okanye Vitamin C. Kukhokelela ukunqanda ukukhula intlala nethambo iiseli, nto leyo ibangele porosity kunye ukuthamba yenkqubo skeletal.
• Retinol. kwamathambo Ncitshisiwe, nto leyo eyandisa kakhulu umngcipheko umonakalo.
• Calciferol. Iivithamini for amathambo ezinamandla, kuquka ivithamin D, beswele yabo kunokubangela ukuxozwa emathanjeni ngenxa ukuvaleka calcium yokufika kungena kwithishyu.

Yeyiphi vitamin iyafuneka ukuze amathambo kwizaphuko kwanokuthintela ngayo

Kulumkele ophuka negalelo vitamin A emzimbeni. Ukunqongophala retinol ingakukubetha ukuhla kwamathambo, ukuxozwa lithambo iindonga kunye ubu zabo. Enye iimpawu ophuka kukunqongophala vitamin A, ngokulandelelana, intsilelo unako kuqwalaselwa omnye oonobangela ezimbi ezinjalo.

izinto fuse umonakalo amathambo ngcono, ngaphandle emzimbeni mali eyiyo iivithamini ezifana wamkela ithambo njengoko methylsulfonylmethane, leyo yenye iintlobo nesalfure. Le element kunceda ukubuyisela kunye intlala. Ukongeza, abathatha vitamin yokukhula ithambo.

Ngethuba ngokwaphulwa impiliso Kucetyiswa ukuba iivithamini ngenxa namathambo omeleleyo, equlethe selenium kunye manganese. ioksijini yokugqibela zingawunyakamisanga amathambo, Oku kuphucula iinkqubo pathways kwaye ibalekisa achache. Ngaphandle ubukho sulphur of selenium akukho ibephakathi izakhiwo cartilaginous, ngaloo ndlela ngaphandle imali efunekayo kule into ezonakeleyo nemisipha okanye Ukophuka yene nzima.

Izinto eziyimfuneko ukuze intlala kunye lungu

Collagen - yenye iivithamini ibalulekileyo, isiphumo olujoliswe ekugcineni impilo intlala kunye nemisipha. Chondroitin - into leyo ifakiwe isiseko intlala kwithishyu. Oku kunegalelo ekomelezeni amalunga nemisipha nemisipha. It ezisebenza umsebenzi ofanayo, kwaye Glucosamine.

Kuba amalunga nemisipha kufuneka izithako zilandelayo:

• Vitamin E. It komeleza lungu ngenxa Ukuzinziswa lipids iseli inwebu, ukuphucula ukushukumiseka ngokudibeneyo.
• Vitamin C ikhuthaza imveliso collagen kwaye uthintele ukutshatyalaliswa intlala.
• Vitamin PP. Kuphucula ukuhamba ngokuhlangeneyo.

Iivithamini for amathambo zineziphumo ezahlukileyo isakhiwo kunye nezihlunu umzimba, yaye ngenxa yoko izinto eziyimfuneko ukuze ekomelezeni labo kunye nokufunyanwa emva kwizaphuko, akanako ukuvuselela ngokupheleleyo intlala.

izakhiwo Vitamin bamiselwe yi oyingcali emva zoviwo ezipheleleyo komzimba. utshintsho Ukudla kwakhona elungelelanisiweyo kunye nogqirha.

Magnesium, phosphorus, iivithamini A no D

Group ezidweliswe iivithamini kukhuthaza ukufunxeka icalcium emzimbeni. Phosphorus, magnesium, vitamin A no D ulungise kukufakwa yayo ethunjini nokugcina intsalela nezinye izimbiwa kwi kwimicu collagen ithambo.

vitamin C

Ascorbic acid yayanyaniswa kudidi iivithamini eziyimfuneko ukuze namathambo omeleleyo, ngenxa yokuba lukhuthaza ukuyilwa collagen. Le yokugqibela echaziweyo isebenza kuphela nje eneshologu, baba iityuwa izimbiwa, kodwa afunxa kwaye kuthambisa amathambo kwi igalelo.

B vitamins

Uluhlu nto ifuneka uhlobo vitamin yokukhula ithambo, wabhekisela B1, B2, B6, iyimfuneko ukuze isikolo sisebenze e-nervous system, B5, B12, linoxanduva umsebenzi hematopoietic.

Ukuswela ezi zinto kungakhokelela ukuhla uvakalelo esiqwini bone ukuba asifanele exchange neemvakalelo luvo kwintloko ebuchotsheni. Iivithamini ukuba inkqubo yokujikeleza kwegazi kufuneka ukuba zenze imithambo ngamandla yegazi imo imisebenzi yabo.

copper

Imfundo abantu elinganeno kakhulu khulula radicals data metal. Ukongeza, ubhedu kunempembelelo olukhuselayo kwi intlala.

Kufunyenwe kwizidlo ezifana nemifuno kunye nee- mbotyi, isonka, amandongomane, nokutya kwaselwandle, itshokolethi.

selenium

Ixhasa inkqubo yomzimba yokuzikhusela, ikhuthaza ukuphiliswa amalungu ezonakeleyo. Ukhuthaza ukuyilwa iqokobhe intlala articular.

Found in kwaselwandle, izintso zezilwanyana, ityuwa ulwandle, iimveliso okuziinkozo Umgubo.

fatty Polyunsaturated

Enye yeendima ezibalulekileyo elandelwayo exhomekeke ukuhamba kweenkqubo abalulekile omega-3 no-Omega-6. Xa ukudumba nkqubo musculoskeletal, iintlungu amathambo nemisipha zabo emiselweyo vitamin therapy. unsaturated okunamafutha kuluncedo nemithambo yegazi. Omega-3 kukuninzi ezifumaneka intlanzi, walnuts, flaxseed neoli canola, imbewu ithanga.

ilungelo ukudla Balanced

Kuyo yonke loo ubomi inwebu ithambo ebegqwese ihlaziywa wambuyisela. update Full into ephilayo ezikhulayo kwenzeka xa isibini kweminyaka, kodwa endiyibumbileyo inkqubo ithatha iminyaka esixhenxe ukuya kwelishumi. Man - oku into ayidlayo; ngoko ke ukwakhiwa ukutya kunye izinto eziqulathwe kule imveliso ixhomekeke ukulingana iivithamini kunye neeminerali emzimbeni.

nokutya okusempilweni idlala indima ebaluleke kakhulu kule minyaka yokuqala amabini yobomi bakhe, ngenxa yokuba ngeli xesha ukukhula kunye nophuhliso. Ebudaleni ikwandim, kukho imfuneko efanayo izondlo - kweli xesha ebomini zonke iinkqubo okungenisa kade phantsi kakhulu, nto leyo eyandisa amathuba waphuka.

Ukugcina impilo amazinyo, ibuyambo ekhawulezileyo esiqwini ithambo , kungakuhle ukuba anikezele ngokupheleleyo okanye ukunciphisa ukusetyenziswa ezi mveliso zilandelayo:

• Sugar, ityuwa.
• Ikofu soda.
• Iilekese, iimveliso yokubhaka.
• amafutha ezilwanyana.

Kukugcina impilo yomzimba, ukuze omeleze amathambo namazinyo, ukuphucula ukusebenza izibilini inciphise umngcipheko zizifo ngezifo ezimbi, kufuneka:

• Thatha vitamin yokukhula ithambo.
• Musa kakubi ukutya eziyingozi kunye nemikhwa.
• Thatha vitamin yokwakhiwa ithambo.

Undoqo kwimpilo, namathambo omeleleyo amalungu na inani kwangethuba iivithamini kunye neeminerali eziyimfuneko ukuze eqhelekileyo yokusebenza komzimba womntu.

Iivithamini for amathambo kunye namalungu zineziphumo ezahlukileyo isakhiwo kunye nezihlunu umzimba, ngoko ke into efunekayo ukuze omeleze amathambo nokunqanda kwizaphuko, abazange ukubuyisela ngokupheleleyo nemisipha okanye intlala. Ngenxa yesi sizathu, izakhiwo vitamin kufuneka baqeshwa kuphela xa ugqirha emva zoviwo ezipheleleyo komzimba.