Yintoni i-vitamin ifumaneka kwisibindi ngobuninzi?

Sonke siyazi ukuba iivithamini zidlala indima ebalulekileyo ebomini bomntu. Emva koko, kukubonga izinto ezincedo eziqhelekileyo ukuba inkqubo eqhelekileyo yazo zonke iinkqubo ze-biochemical emzimbeni zenzeka. Njengoko uyazi, emzimbeni wethu kukho ukuhlukana kwezinto: amafutha, iiprotheni, i-carbohydrate kunye nabanye. Kwaye nendima ecacileyo kule nto idlaliswa ngamavithamini, ezo zixhobo zendalo zenkqubo yonke.

Njengoko uyazi, umzimba wethu awukwazi ukuzimela ngokuzimeleyo zonke iivithamini eziyimfuneko zokugcina iinkqubo ezibalulekileyo. Kungenxa yoko, ukuze silondoloze umzimba kwiimeko eziqhelekileyo, kufuneka sizalise ngezinto eziyimfuneko. Oko kukuthi, iivithamini kufuneka ziqhubeke ngokungena umzimba wethu kunye nokutya esidla imihla ngemihla. Ngokomzekelo, ukuba uyazi ukuba yiyiphi i vithamini equkethwe esibindi, ubisi, izikhupha zeqanda, ngoko unako ukwandisa ukutya kwazo kwaye ngoko uzalise umzimba wakho ngezixhobo ezincedo.

Ibindi njengenye yokutya okunempilo

Ukuba siqwalasela ukutya okudla rhoqo kwizinto zokutya, ke phakathi kwabo, ingqalelo ekhethekileyo kufuneka ihlawulwe kwisibindi. Unokuzibuza ukuba yeyiphi i vithamini esesibindi? Iyakwazi ukuphendula ngokulula ukuba isibindi sisinye sezinto zokutya ezinomdla kakhulu ezinezinto ezininzi eziyimfuneko kunye neempawu ezixabisekileyo ze-biological, kunye nesinambatho esithile kunye nokuveliswa kwe-vitamin ecebileyo.

Isibindi sinezityebi kwiiprotheni, kunye neeprotheni zentsimbi, eziyimfuneko kakhulu ekufakweni kwe-hemoglobin kunye neengulube egazini lomntu. Yingakho isahlulo esincinci okanye isibindi esandiweyo kunye kunye nemifuno eyahlukeneyo iya kuncedisa inani lemihla ngemihla eliza kunceda ukulwa nezifo, izifo kwaye ziza kubuyisa kwi- hemoglobin ephantsi.

IiVithamini ezifumaneka kwisibindi

Ngoko, luhlobo luni lwevithamini olufumaneka kwisibindi? Isibindi siyinto ecebileyo kwiivithamini ezininzi, kunye namaminerali, amaprotheni kunye nama-amino acids. Phakathi kweenombolo zamavithamini kunye nezinye izinto ezincedo, sinokuzibona ezininzi ezibalulekileyo kwaye zibalulekileyo emzimbeni wethu. Ukuba uzibuza ukuba yiyiphi vithamini esesibindi ininzi, ungaphendula ukuba isibindi siyi:

1) iiVithamini A, C, B (retinol) - zinceda ekuqiniseni iziko zombono, iinkqubo zesifo kunye ne-immune, ukuthatha inxaxheba kwi-synthesis of proteins, ukunciphisa inkqubo yokuguga, ukwandisa i-turgor yolusu.

2) I-Vitamin B ₁₂ (cyanocobalamin) - ithintela ukuvuthwa kwe-erythrocytes, ivuselela i-coagulation yegazi.

3) IiVithamini zeqela D, K - zinegalelo ekubunzeni inkqubo yethambo.

4) I-Vitamin B ₂ (riboflavin) - ibangela uxanduva lweenwele, izipikili, amazinyo kunye nolusu, kunye nefuthe kumsebenzi wokuzala.

Yintoni ukusetyenziswa kwesibindi?

Kungakhathaliseki ukuba yintoni i-vitamin ekhoyo kwisibindi, inceda kuwo wonke umntu, ngaphandle kokunye. Kunconywa ukubandakanya isibindi ekudleni kwabantwana abancinci, kuba ichaphazela ukubunjwa kwenkqubo yeethambo. Njengoko kuyaziwa, kusebuntwaneni ukuba uphuhliso lwamathambo olusebenzayo lwenzeka, kwaye ukungabikho kwe-vitamin D emzimbeni womntwana kunokubangela ukuqhubela phambili kwee-rickets, kunye nokudala-i-osteoporosis.

Ukuba unomdla kumbuzo, yiyiphi i-vitamin ekhoyo kwisibindi ngobuninzi, Emva koko sinokuthi le yi B ₁₂ , ebalulekileyo kubantu abaneengxaki ze-anemia, oko kukuthi, ukunciphisa i-hemoglobin. Kubalulekile kubantu abanezifo zeemithwalo yegazi kunye nentliziyo.

Kwakhona, isibindi sinotyebi kwi-amino acids, ezibalulekileyo ekusebenzeni ngokomzimba. Ukongezelela, isibindi sinceda kubasetyhini ngexesha lokukhulelwa, kunye nangexesha lokukhulelwa. I-Chromium, engena esibindi, inomdla kwisifo sikashukela, i-atherosclerosis.

Isibindi sekhowudi

Njengoko kuyaziwa, isibindi sele sichazwe ngqalelo kwiimpawu zayo, ngaphezu koko, ngumkhiqizo onomdla, obandakanya ezininzi iivithamini kunye nezondlo. Ngoko, luhlobo luni lwevithamini oluqulethwe kwisibindi sekhodi? Isibindi sesigodlo sinesithambile kwiivithamini A, B, C, E, kunye neD, eziza kunceda amazinyo, isikhumba, iinwele, umbono oqhelekileyo kunye nomsebenzi ococekileyo wengqondo.

Ukongezelela, isibindi sesigodlo sizityebi kwiimaminerali kunye nezinto ezilandeleleneyo, okuyi-calcium, isinyithi, i-zinc, i-magnesium, iodode, ithusi. Izalisekile neeprotheni eziphezulu, eziqukethe i-amino acids eziyimfuneko kumzimba.

Isibindi sesibindi

Ukuba unomdla kumbuzo woluphi uhlobo lwevithamini olufumaneka kwisibindi sehagu, ngoko kulula ukuphendula, ngoko isibindi seengulube, njengesilwanyana okanye isibindi sesigodlo, sisityebi kakhulu kwiivithamini A, B, C, E, D, eziyiluncedo kakhulu kwisistim somzimba Kunye neenkqubo zesifo. Kwakhona, eso sibindi sinotyebi kwi-amino acid, i-antioxidants, i-ferritin kunye ne-beta-carotene. Kukho ukwakhiwa kwayo nentsimbi, i-calcium, i-zinc, ithusi. Zonke ezi iivithamini, kunye nezixhobo zeekhemikhali zinomdla kakhulu kwi-anemia, atherosclerosis, isifo sikashukela, i-anemia, iingxaki zombono.

Isibindi sesilwanyana

Isibindi sesilwanyana siyimveliso ebalulekileyo equkethe iivithamini ezininzi kunye nezinto ezincedo kumzimba. Esi sibindi sinomsebenzi ngakumbi kunesibindi senkukhu kunye nengulube. Ukongeza, i-calori ephantsi, eyenza ikwazi ukuyisebenzisa yokutya kunye nezondlo zezemidlalo.

Ngoko, yiyiphi iivithamini equkethwe esibindi sesilwanyana? Kule mveliso kukho ukuxininisa kwe-vithamini B kunye ne-ascorbic acid, eyiluncedo kubantu abaneengxaki zokuvelisa i-hemoglobin. Kwakhona, iivithamini eziphambili eziqulethwe sisibindi zingabizwa ngokuba yi-vitamin A ne-B ₁₂ , ezibangela ekuphuculweni kombono, umsebenzi weenkqubo ze-cardiovascular and nervous systems. Ukongeza, ukugxinwa kwabo ngokuqhelekileyo emzimbeni kuphucula imeko yesikhumba, izipikili, amazinyo kunye neenwele.

Isibindi sesilwanyana ngobuninzi bequkethe amaminerali kunye nokulandelela izinto. Phakathi kwazo eziphambili zazo zi-antioxidant thiamin, i-heparin, i-chromium, i-folic acid, i-keratin kunye nabanye abaninzi.

Ukupheka isibindi ukuze ugcine kakuhle

Kungakhathaliseki ukuba yintoni i-vitamin ekhoyo kwisibindi, kuyimfuneko ukwazi nokukwazi ukuyilungisa kakuhle, ukuze ilahlekelwe yimpawu zayo ezintle. Ngoko, ngexesha lokulungiselela isibindi alahlekelwa li-vithamini, ityuwa, i-pepper kwaye yongeza ezinye iziqholo kuyo kuyimfuneko ekupheleni kokupheka okanye ukucoca.

Isibindi sasingcwitshisi kwaye sinobuhle kwaye sigcinwe ngamafutha, ngaphambi kokutshiza kufuneka kufakwe ubisi. Okanye okokuqala ngethuba elincinci, uze uphume ekushiseni okuphantsi ebisi. Ukugcina iivithamini A no-B, kufuneka ukwazi ukuba uphikelele isibindi. Le mveliso inokupheka malunga nemizuzu engama-20-40, kwaye iya kusindisa zonke izithako ezincedo.

Ukusuka ngasentla, sibona ukuba isibindi sibaluleke kakhulu kwaye sisityebi kwiivithamini ezininzi, amaminerali kunye nemikhiqizo yamachiza, umveliso omele ube ngowokutya komntu wonke.