Amavithamini: Amavithamini ngezigaba, izici kanye nezici

Eziyizimbangela zezifo eziningi kukhona ukucindezeleka, ukudla okungenamsoco nokungcola. Ukuze ezinciphisa umonakalo lezi zici esebenzisa amavithamini uyakwazi ngamunye. Lokhu kusho ukuthi ulwazi mayelana amavithamini ikakhulu kudingeka ukuba umuntu yesimanje.

Indlela amavithamini Kwatholakala

izakhiwo ewusizo amavithamini babaziwa eGibhithe lasendulo. Abantu baye baqaphela ukuthi ukusetshenziswa amakhambi athile futhi izithelo kungaba ngokuphawulekayo ngcono impilo ngisho ukusheshisa yokutakula ezifweni.

Ngokwesibonelo, labo babe nobunzima kokubona, abaphulukisi lasendulo belulekwa ukuba adle isibindi. Nokho, ngoba babengazi ukuthi izakhiwo zayo eziwusizo, kulesi simo ngenxa okuqukethwe eliphezulu Vitamin A.

Abelapha kanye nezinyanga lahlonishwa kakhulu yibo bonke abantu. Kodwa nakuba abantu kuwo wonke umlando walo ukuqagela ngalokho umsebenzi kubalulekile umzimba ezinye izinto, sigxile cwaningo amavithamini waqala eminyakeni eyikhulu edlule. Emuva ngasekupheleni XIX leminyaka. kwakucatshangwa ukuthi indima eyinhloko ukudla - ukunikeza umzimba amaphrotheni, amafutha kanye carbohydrate.

owathola bangempela amavithamini kwaba udokotela Russian Lunin Nikolay Ivanovich. Wayeqhuba ukulinga amagundane kanye wabona iqiniso elithakazelisayo. Amagundane ukuthi zazithola ukudla lonke ubisi wahlala enempilo, kuyilapho labo wapha izingxenye eyayenziwe isehlane ubisi, waqala sicken futhi bafe ngokuhamba kwesikhathi. Ngoba amavithamini Kwatholakala.

Concept, ngezigaba ejenti yomphakathi, naphezu kwale mizamo, akazange athole usosayensi ethile. Futhi iyizinto sitholwe Russian udokotela ngokuthi "amavithamini" bacelwa ukuba wemithi Polish Kazimirom Funkom, a Prize kaNobel isifundo sakhe ithonya labo emzimbeni wathola abacwaningi ezahlukene ezivela emazweni amaningana.

Zihlanganisa yiphi ingxenye ukuthatha amavithamini e umzimba

Lapho Umzimba ulahlekelwa into ethile, lugcwele izinkinga zempilo ezithile. Ikakhulukazi nemiphumela acute kungaba lapho ingxenye encane ekudleni ukudla equkethe amavithamini. Ukwahlukanisa amavithamini Ngakho ngokuvamile iqukethe uhlu emithonjeni yazo yemvelo.

Phezu ukuthola imiphumela yokungabi izakhi ezithile kufanele baxoxe isazi. Kodwa ungakwazi ukuzithengela nazo kusilela futhi ngokuzimela. Kuze kube yimanje, abantu zanamuhla, ikakhulukazi nabakhe emizini emikhulu, kufanele siqaphelisise ekudleni kwakho kanye khona kuwo ukudla equkethe ezihlukahlukene amavithamini.

Ukwahlukanisa amavithamini, kuncike iqhaza izinqubo zangaphakathi bokuphila uhlukanisa laba izinto ngezigaba ezintathu:

• Antioxidants;
• prohormones;
• enzimovitaminy (ababehumusha umzimba).

Ngaphezu kwalokho, lezi-izigaba esincane kuzoxoxwa kabanzi.

Antioxidants

Le asidi ascorbic, ngamavithamini A, K no E. Antioxidants kungavimbela izifo ezibucayi ezifana umdlavuza noma isifo senhliziyo.

Emzimbeni e nenqubo ebalulekile ukhiqiza radicals khulula - izinhlayiya zomoya-mpilo ukuthi ifa umsebenzi omkhulu kakhulu. Abanawo eyodwa electron, futhi bafuna ukugcwalisa le ndawo electron nezinye ama-molecule. Antioxidants iwukudambisa radicals khulula, ukuvikela amaseli ekulimaleni. Futhi uma umzimba akakufumani wabo, bese free radicals uqhubeke ukucinga i-electron ukugcwalisa. Uma lokhu kwenzeka, aphephile, kodwa ukuthi cell, okuyinto uthathile electron uyaqhubeka inqubo ngenhla.

prohormones

Le into, zazo kamuva kwakhiwa ama-hormone. Lezi zihlanganisa vitamin D ne-vitamin A ngesimo retinoic acid. kwamazinyo umkhiqizo vitamin D ngenkuthalo ahileleke izinqubo ezihlobene ne-calcium umzimba emzimbeni. A retinoic acid kuyadingeka ukuze ukubuyiselwa epithelium.

Enzimovitaminy

Lesi sigaba sihlanganisa vitamin K, Vitamin A, futhi vitamin B, nicotinic futhi i-folic acid. Umzimba amaprotheni, ama-carbohydrate namafutha emzimbeni kwenzekani iqhaza amandla awo okwelapha. Ngokwesibonelo, uvithamini B1 imali kwenyuke liyadingeka uma ukucindezeleka ngokomzimba sithuthukiswe, kanye namanani aphezulu carbohydrate ekudleni. Nge ukuntula kwayo imikhiqizo kwamazinyo carbohydrate buthelela emzimbeni.

is kudingeka kanjani ngoba amavithamini

Kuyadingeka ukuhlukanisa phakathi nomqondo imfuneko nsuku zonke amavithamini kanye ukusetshenziswa nsuku zonke. Umqondo wokuqala - isamba ukuthi kuyadingeka ukuze kusebenze enempilo yomzimba, futhi awusebenzi ngaso sonke isikhathi kuhambisane yesibili. ngokuvamile engayitholi nsuku lincane isidingo, njengoba kule nqubo ye ukumuncwa vitamin ingxenye kuphela kugaywe.

kwemithi Aqine futhi umthamo bokuphila vitamin ngamunye abantu. Bokuphila bamele lemali ukuthi umuntu kufanele ukuqedela umsebenzi. imithamo kwemithi kaningi sebengakwazi excel ngoba ahloselwe ekuxazululeni izinkinga ezithile ukusebenza kwezitho ahlukahlukene kanye nezinhlelo.

Ubulili, ubudala, ukuvivinya umzimba, izimo abantu abahlala kuyo - konke ezinquma ukuthi lokho umuntu udinga Vitamin. Ukwahlukanisa amavithamini ngokuhambisana nezidingo akhiwa izazi ezweni ngalinye. Impilo egcwele yemvelo futhi psycho-ngokomzwelo kufanele aqondiswe izincomo esikiselwa ochwepheshe for iqembu ethile abantu.

Uma ukuthenga imikhiqizo kudingeka ucabangele wonke amandla azo zibheke ukubaluleka hhayi kuphela, kodwa futhi ukuba banake kungakhathaliseki ukuthi anamavithamini. Entsheni, abesifazane abakhulelwe kanye abasubathi uhlale Imininingwane butholakale ngalokho lezi zigaba kukhona izakhi edingekayo namavithamini.

Ukwahlukanisa, izici kanye nezidingo ngamunye iqembu ngabanye. Ngokwesibonelo, abesifazane abacabangela sokukhulelwa, folate engayitholi kubaluleke ngokukhethekile. Ngakolunye uhlangothi, ukulungiselela ukuba abe umama, kumele ube balance of calcium ukwamukela akha ukuntula kavithamini D. Kungokufanayo sporsmenov, abafundi, Bani ezibulala ngomsebenzi, usebenza amashifu amathathu: ummeleli iyiphi yalezi zigaba kumele kube isikhathi sokucabanga okunomsoco noma ukuthatha zokwenziwa kwezithako.

Fat-encibilikayo kanye amavithamini amanzi-encibilikayo: Ukwahlukaniswa subgroups umsebenzi

Njengoba sekuchaziwe, amavithamini zihlukaniswe Izigaba ezinkulu ezintathu. Lokho ukusebenza okuthize Kohlelo imfuyo ngayinye futhi ngenxa yokuthi izinhlobo ezithile zokudla angeke baphawule indoda isikhathi eside. Ngemva element ngayinye luyadingeka izinqubo ezithile emzimbeni, ngaphandle okungenzeka kube umsebenzi wokuphila ebucayini.

Kodwa ngaphezu division phezu umbandela iqhaza kuzinqubo bokuphila, kukhona izigaba ezimbili, okuyinto zihlukaniswe amavithamini. Ukwahlukanisa amavithamini emanzini-encibilikayo kanye fat-encibilikayo kubaluleke. amavithamini fat-encibilikayo kuthiwa imali okunamafutha kwezicubu, ngakho ukweqisa izidakamizwa kuyingozi ukwedlula ukweqisa izidakamizwa of lapho ifakwa emanzini.

Kwakamuva ngokushesha aphume emzimbeni nge ketshezi. Animal isibindi inhlanzi, amaqanda, ibhotela, isipinashi, amazambane nezitini - hhayi uhlu oluphelele ukudla aqukethe amavithamini fat-encibilikayo. Ngezigaba imithombo yabo uyoboniswa ngokugcwele kuleli thebula elingezansi. Imikhiqizo equkethe amavithamini amanzi-encibilikayo - ezihlukahlukene izithelo nemifino, amakhambi, okusanhlamvu, amaqanda, imbewu kanye namantongomane.

Ukwahlukanisa amavithamini: etafuleni okuqukethwe umsoco

Uhlu imikhiqizo okuqukethwe amavithamini amanzi-encibilikayo kanye fat-encibilikayo kanje:

Phela, lo ngezigaba kwamakhemikhali amavithamini ihlangabezana ikhono lazo ukuncibilikisa emanzini hhayi kuphela. Phawula futhi ukuthi ukuziphatha ezahlukene amaqembu ahlukene amavithamini phakathi kwenqubo ukupheka. Ngokwesibonelo, amavithamini fat-encibilikayo zingagcinwa ekwelapheni ukushisa, kuyilapho iningi kwamazinyo ungaphumi lapho ifakwa emanzini ngokushesha.

Izimpawu beriberi

Akukhona njalo omdala isikhathi esanele ukuba banake indlela yokwakheka ukudla washisa. Ngakho-ke, ukuntuleka kwamavithamini - akuyona into engavamile. Kodwa iningi labantu ingekho ukungabi oluphelele emzimbeni yimiphi amavithamini (amavithamini), futhi abanye zezinto eziphilayo yakhe. Lokhu noma Vitamin kwamaphutha (yesondlo encishisiwe), noma ukwesekwa subnormal, okwenzeka lapho edonsa Vitamin e isamba esingaphansi evamile.

Ububi izinto ezichazwe uzwakalise ehlukile, kodwa ukusetshenziswa gipovitaminoze subnormal nezibonakaliso zivamile:

• ngenxa yobuthakathaka;
• ukukhathala;
• ukucasuka.

Lapho ukusetshenziswa subnormal futhi hypovitaminosis akuyona njalo kunesidingo ukuthatha zokwenziwa amavithamini, ngezinye izikhathi ulungise ukudla okwanele. Lapho amavithamini izimpawu libukhali. Kuyadingeka ukuba kudokotela.

Izithelo nemifino - komthombo amavithamini?

Ulwazi mayelana yokuthi izinhlobo eziningi izithelo nemifino inqolobane yangempela amavithamini kancane ukubukeka lopsided. Eqinisweni, Ukwahlukaniswa amavithamini amanzi-encibilikayo nemithombo yabo ibonisa ukuthi iningi labo kungenziwa agcwaliswa ngokushisa izithelo nemifino. Kodwa, isibonelo, vitamin D ngokuvamile ayitholakalanga ukudla isitshalo. Ngakho-ke, imifino, okuyiwona muva zikhuthazwe eziningi kangaka, lena akuyona indlela enempilo kakhulu ukudla.

Ukudla kufanele ibe ngangokunokwenzeka ezihlukahlukene imikhiqizo, ngakho ak cishe zonke ukudla iqukethe Ukwakheka ekhethekile, adingekayo emzimbeni. Kukhona imikhiqizo ezimbalwa kakhulu zingenalo izinto ezichazwe (isib ushukela). Zonke ezinye ukudla zihlanganisa amavithamini athile.

Value, ngezigaba kanye okuqukethwe izakhi ewusizo e uhlobo oluthile lokudla itholakala domain yomphakathi. Ngakho-ke, nokushoda amavithamini ezidingekayo ukuze sinqume ukuthi ukudla alwanele ekudleni. isingeniso Esifike Ngesikhathi kwehlukahlukana kuzosiza ukuvimbela beriberi kanye nezifo eziningi.

Ingabe kumele ngizinike amavithamini

abantu sidilizwa owayehlala ehlathini, kudla imali enkulu amavithamini. Ngakho-ke, lo mshini yokuziphendukela kwemvelo ayalela ukuthi abayitholi kuhlelwe umqondo emzimbeni (ngaphandle-vitamin D). Kudingeka nokuba acabangele yokuphila umzimba yomuntu yesimanje. Phela, uma umlimi ekhulwini XVIII. eyayinganelisa bayasidinga amavithamini, ukudla isinkwa ngosuku, le Idolobha lanamuhla ohlala akunakwenzeka ukuba kudle ukuthi lemali kafulawa.

Ukuze yokudla wayegcwele, kumelwe ekhumbula ukubaluleka imikhiqizo ehlukahlukene ukudla ngalokho Ukwahlukaniswa amavithamini. Kafushane ekhuluma ukubukeka kanje: kudingeka wena noma abe ukudla okunhlobonhlobo, noma ukuthatha Vitamin zokwenziwa olithenge ekhemisi.