Ingaba kukho naziphi na iivithamini ukuba induna?

Niyazi ukuba kukho iivithamini, ngenkuthalo nzima induna? Ewe, ukuba iivithamini ukuze amaqhakuva uncedo ukuba balahle yabo zolwakhiwo amabi kakhulu eluswini, iyenza esempilweni kunye egudileyo. Dibana - is Antioxidants. Ewe, ngoku kusefashonini wabiza iivithamini C no-E, omnye eziqheleke kakhulu sisebenzayo unyango induna. IsiXhosa enkulu ixhomekeka kuzo, ziya kuba yintoni ulusu lwethu: akulingani asha okanye zicocekile kwaye egudileyo.

Kakade ke, lo inkathalo ebalulekileyo lomgadi eluswini, oluchanekileyo, ukutya okunezondlo. Kodwa hayi ngaphantsi ebalulekileyo, kunye Antioxidants. Iivithamini ukuze amaqhakuva akuyi kuphela ukulahla kubo, kodwa ukusetyenziswa rhoqo eziya kunciphisa imbonakalo induna. Kodwa kubalulekile, enikwe ukuba elivisayo, xa inani induna kakhulu eluswini, amakhwenkwe kunye namantombazana bacinga ukuba inkangeleko ibaluleke ngaphezu umxholo lwangaphakathi yabantu.

Iivithamini for ukusebenza ulusu amaqhakuva ngaphakathi ngokungafaniyo zokuthambisa ezahlukeneyo (babe-, izithambiso, namafutha aqholiweyo, amakhoboka kunye like). Ngenxa abantu ekutyeni weevithamini, umzimba ufumana inkxaso eyongezelelweyo le nto kufuneka ukuba ulwe usulelo kunye neentsholongwane, kwaye ke ngoko, oko iba nempilo. Xa umntu enempilo, isikhumba baya kuba sempilweni.

Iqulethe iivithamini ukuze amaqhakuva, hayi kuphela amachiza zithengwe nakwiikhemisti. ukudla ngokupheleleyo yaye ukuba sidle.

Umzekelo, ukubuyisela ngenxa yokunqongophala ivithamin E nga iyantluko iimveliso ezityiwa imvelaphi yezityalo, kwakunye zobisi kunye nolwandle. Vitamin E (tocopherol) ebandakanyekileyo ekubunjweni imicu ezinemigca kwento intercellular kunye Imicu kwizicwili kunye iphecana zesisu, singabi lipid peroxidation ye asidi okunamafutha. Le antioxidant kunceda kwakhona kwinyama uhlaziye iiseli ulusu. Oko kutya babe vitamin luncedo ukuba ulusu? Ingqolowa yantshula, amafutha, ubisi, iintlanzi zolwandle (ezinamanqatha), amaqanda, nuts.

Vitamin A unoxanduva luthambe kwesikhumba. Its a lot of ibhotolo, amatswele, amaqanda, ithanga, isibindi, iminqathe, cottage samasi. Kuyimfuneko kuphela ukuqwalasela ukuba Vitamin A (retinol) ngokupheleleyo kuphela xa zidityaniswe kunye okunamafutha. Kwaye kuchaphazela ukukhula esiqwini ithambo, ukusebenza izihlunu epithelial, ukuyilwa zombala ezibonwayo.

Ziziphi ezinye iivithamini ukuba induna uncedo? Ewe enkulu vitamin B, leyo abaninzi amagqabi, iimbotyi, seqanda, igwele, isibindi, iisiriyeli grain yonke njalo Banceda. Ulusu ukuba ukuntshula ngokukhawuleza, ukuthatha inxaxheba xa belele yayo. Ngoko ke, umzekelo, Vitamin B3 (niacin) kunye vitamin B6 (pyridoxine) ngempumelelo ukusebenza phezu kwegazi umaleko ongaphezulu wesikhumba. Baya ukuphucula ukuntsonkotha.

Enye luncedo kakhulu kwi unyango induna vitamin PP equlethwe igwele yamazimba, inkoliso iintlobo zenyama, ingqolowa, peanuts, ubisi kunye nabanye. Oku kuchaphazela ukufunyanwa iipropati yesikhumba isithintelo, njengoko ubesoloko ethatha inxaxheba kwiinkqubo redox.

Phakathi kwezinye Antioxidants kukho iivithamini C, K, D, D. Le yokugqibela, umzekelo, kunempembelelo entle umaleko epithelial kwaye iluncedo kakhulu zombini basekhaya kunye nokusetyenziswa lwangaphandle. A ivithamin C kunempembelelo oluvuselela kwi amajoni omzimba, kunciphisa ulusu ngayo buhlungu ezenzeka ngaphandle. Kubaluleke ngokukodwa ukuba iivithamini ukuze amaqhakuva ngexesha kwiimeko ezibangela (iimviwo, iingxaki zemali kunye nosapho, ukudinwa kwengqondo, njalo njalo.), Ngenxa yokuba isikhumba-ethe kakhulu kuzo zonke izinto, kuquka iimvakalelo. Ezi iivithamini inkxaso kuphela isikhumba sakho, kodwa uncedo jikelele bawubuyise imiphumo ntshikilelo.

Zonke iivithamini zikhankanywe apha ngasentla ukuze amaqhakuva zinokudityaniswa kunye ngeemveliso zamachiza kunye izithambiso, kuba ingaphucula kuphela impumelelo yabo kwezonyango ekulweni induna. Ngelo xesha linye ulusu angabonakaliyo kuphela umthombo weevithamini, kodwa kwakhona ukukwazi isantya ukuyilwa imibimbi. Imvaba mali ezaneleyo le vitamin uba umbala zendalo kamnandi, ukwaluphala kancinci kakhulu. Quka iivithamini ukuze amaqhakuva kwisidlo sakho - akukho nto umsebenzi omninzi. Kufuneka nje diversify nokudla kudla mzimba, ngakumbi ebusika nasentlakohlaza, xa umzimba uqala beriberi. Le umthamo iivithamini zingathengwa nakwiikhemisti, ngokuba kuhle ukuvumelana kunye nogqirha, ukuze kakubi umzimba, yaye ukuze kufikelelwe isiphumo silungileyo reception lwabo.

Indibaniso ukutya okunempilo kunye nokusetyenziswa mzimba kuya kunceda ukuphelisa namaqhakuva, induna kunye nezinye iingxaki ulusu.