Iyini i-vitamin etholakala ezinqoleni ezinengi?

Wonke umuntu uyazi ukuthi izaqathe ziyimifino ewusizo. Zonke izingane zatshelwa: "Yidla izaqathe, zinamavithamini amaningi." Ngakho-ke iphi vithamini equkethe izaqathe ngobuningi? Manje sizoyithola.

Yini ewusizo kuziqathe

Izinhlobo ezahlukene zemifino ziqukethe amavithamini ahlukene. Isibonelo, isanqante esincane igcwele amavithamini C no-E, futhi umbala okhanyayo we-orange - i-vitamin A, ebhekwa njengomholi kokuqukethwe kule mpande. Labo abaye bazibuza ukuthi yini i-vithamini equkethe izaqathe, mhlawumbe bayazi ngamavithamini eqembu B. Futhi-ke, cishe wonke umuntu uyazi ukuthi i-beta-carotene emifinini, okungenani, wonke umuntu uzwile ngakho okungenani kanye. Ngaphezu kwalokho, ukutholakala emmpandeni wamavithamini H, K no-P, kanye nezakhi ezincane nezincane kwenza kube ngumthombo obalulekile wempilo. Ake sihlolisise izinzuzo ze-vithamini, okuyinto izaqathe ezigcwele kakhulu.

I-Vitamin A

I-soluble enamafutha futhi iyingxenye ekubunjweni kwezicubu zomzimba, ikakhulukazi amathambo. Ngakho-ke, kwenza amathambo aqine. Uma ubuza noma yiluphi uchwepheshe ukuthi yini i-vithamini equkethe izaqathe nesibindi, uzophendula - A. Ngaphezu kwalokho kuyasiza: kusiza ukwandisa ingculazi, inamandla okuvikela izibilini zomzimba ekungeneni amabhaktheriya nezinambuzane ezinobungozi ezivikelayo, zivikela izitho zokugaya, zibandakanya ekuhlanganiseni kwamaprotheni Amino acid, kwandisa ikhono lomzimba lokuvuselela. Umthelela omuhle esikhumbeni, okwenza kube lula futhi unwebe. Kudingeka ukuvimbela ukukhubazeka okubukwayo. Futhi ilawula umsebenzi wenhliziyo futhi iqinisa izindonga zemikhumbi. Futhi uma othile ebuza ukuthi iyini i-vithamini equkethe izaqathe ngobuningi, ungaphendula ngokuphephile - A. Ngokuqondile, iqukethe i-carotene - provitamin. Okusho ukuthi emzimbeni i-carotene isakhiwe ku-vitamin A. Amagremu ayi-100 ama-izaqathi aqukethe u-0.018 mg we-vitamin A. Isimiso somuntu omdala nsuku zonke singama-1 mg.

Umzimba uthinta kanjani i-vitamin A?

Ubizwa kanjalo, ngoba uphenyo kuqala ososayensi. Futhi kwenzeka ngo-1913. Ukwazi ukuthi yini i-vithamini equkethwe izaqathe, ngeke ube nezinkinga zempilo. Ngaphandle kwezinto ezibalwe ngenhla, le vithamini ibandakanyeka ekwakheni amangqamuzana abomvu namhlophe. Kanye ne-carotene, idlala indima yokuvikela izingqamuzana zamangqamuzana obuchopho kusukela ekubhujisweni ngama-radicals mahhala, okuthinta impilo nobuhle bayo yonke imvelo. Amapulazi angeke abe ngaphansi kwezifo eziyingozi, uma udla uvithamini A ngokwanele, ingozi yokuba nesifo sokuqina kwesifo somzimba singancipha. I-vitamin ibandakanyeka ekulawuleni ukugaya umzimba, okubaluleke kakhulu ekugcineni isisindo esivamile. Futhi, ngokuhambisana ne-carotene, kunciphisa ingozi yokuvuselelwa kabusha komdlavuza ngemva kokuhlinzwa, ngokuba i-antioxidant futhi ivimbela ukuthuthukiswa kwesisu. Ukuthatha ukudla okunomsoco okwanele we-vitamin A ne-carotene, ungavimbela umdlavuza.

Yini enye ewusizo kule vithamini futhi lapho ukudla kuqukethe khona

Sisazi ukuthi yini i-vithamini equkethwe izaqathe. Ubisi, amaqanda, iklabishi, i-sorrel, i-peas, kanye nabanye, nayo iqukethe i-vithamini A. Lisiza ukukhulisa impilo, ukunciphisa ukuguga komzimba. Ivikela imikhumbi kusuka ku-cholesterol. Noma kunjalo i-vitamin A iphakamisa ukunakwa, futhi iphinde ikhuthaze ukwanda kwejubane lokuphendula. Ngokuqondene nomphumela onenzuzo ezitsheni, izitho zokugaya nezinye izinhlelo, kuvimbela izifo ezinzima ezifana nesifo senhliziyo, i-oncology, i-hypertension, izilonda, i-thrombophlebitis. Kumane kudingekile ukusebenza ngendlela evamile ye-gonads. Uma i-vithamini enganele, khona-ke abesifazane bangase babe nokukhubazeka kokuya esikhathini, futhi amadoda angase azwe ukungabi nabantwana. Ukuntuleka emzimbeni wevithamini A kanye ne-magnesium kunganciphisa umsebenzi wokuzivikela wegciwane le-thyroid, njengoba lilawula ama-leukocyte nesistimu yomzimba. Ngenxa yalokho, ngisho negciwane lingabonakala. Ukuntuleka kwevithamini kwenza isikhumba siphume, futhi lowo muntu uzizwa ekhulelwe njalo. Ithonya lamavithamini A ekulaleni liyabonakala. Ukuze uthole intuthuko efanele kanye nokudla kombungu, kubalulekile nje.

I-Vitamin A kanye nokuphathwa kwezifo

Ufuna ukwazi ukuthi yini i-vithamini equkethe izaqathe, ubisi, amaqanda, iklabishi nama-peas? Lokhu, Yebo, A. Izinzuzo zalo azikhawulelwanga ezakhiweni ezibalulwe ngenhla. Kuyasiza ekwelapheni kwe-allergies. Ukuphumelela nge-emphysema ne-hyperthyroidism (isifo se-thyroid). Uma isetshenziswe ngaphandle, kungenzeka ukuphulukisa izinkuni kanye ne-carbuncles. Kunezifo lapho izaqathe ezinjengokugcina kwe-provitamin A zinconywa njengokudla kokwelapha. Lokhu, isibonelo, i-cholelithiasis, i-dyskinesia yepheshana le-biliary, ukunciphisa noma ukuntuleka kwesidlo, ukuqotshwa. I-cocktail yezinqathe iphathwa nge-asidi eyanda. Ngokuvamile, le mifino kufanele idliwe eluhlaza. Ngesikhathi ukwelashwa kokushisa, amanye amavithamini alahlekile.

Iyini ingozi ye-vitamin A ngokweqile

Uma usebenzisa ukudla okuqukethe i-vitamin ngokwayo, ngobuningi obukhulu, khona-ke lokho okungaphezu kwalokho kungase kuvele, futhi lokhu kuphethwe nemiphumela. I-vitamin A engaphezu komuntu iphenduka ingozi eyengeziwe yokwenza umdlavuza. Ngakho-ke, ukusebenzisa ukudla okunjengamaqanda (i-vithamini equkethwe i-yolk), ibhotela, inhlanzi yezinhlanzi, imikhiqizo yobisi kanye nosawoti, kudingeka ugcine isilinganiso. Kodwa imikhiqizo yemvelaphi yemifino equkethe i-carotene, ungadla ngendlela oyifunayo. Njengoba i-provitamin A, okuyi-carotene, ayinayo izakhi eziyingozi ze-vitamin ngokwayo, uma iningi kakhulu. Kodwa hlobo luni lwevithamini equkethwe izaqathe - eliwusizo noma eliyingozi kuma-surplus? Ngokuqiniseka, singasho ukuthi izaqathe aziyona into engadingekile, ngoba kukhona i-carotene, ephenduka umzimba e-vitamin A ngokwayo.

Ukungabi nevithamini A. Imiphumela

Ukusebenzisa inani elingafanele lemikhiqizo equkethe i-carotene noma i-vithamini, ungathola izinkinga zempilo ezilandelayo:

• Ukuguga kwesikhumba esandulele, ukubukeka kokuqala kombimbi;
• Ukuzwela kwamazinyo;
• Amehlo anamekile namajwabu amehlo abomvu;
• Ukuzwela ubuhlungu nobuhlungu kunciphisa:
• Ukwehluleka komsebenzi wezocansi (kunciphise i-libido, ukulungiswa kokukhubazeka, ukujula okusheshayo);
• Umbono omubi ebumnyameni nasebusuku (ubumpumputhe ubusuku);
• Ukuthuthukiswa kwezifo ezingokwemvelo zezintuthwane ezincelisayo kanye nokukhathazeka;
• Ukubukeka kwamapolitiki nokukhukhula komlomo wesibeletho;
• Ukuqwashisa;
• Ukhathala komzimba ;
• Izifo zesimiso sokugaya ukudla (cholecystitis, gastritis, ulcers, umdlavuza, i-cyst esibindi, isifo sohudo);
• Izifo zesimiso sokuphefumula (i-bronchitis engapheli, i-pneumonia, i-sinusitis, ukushisa okuvamile).

Njengoba ubona, imiphumela yokuntula u-vithamini ayinkulu, ngakho-ke udinga ukukhumbula ukuthi iyiphi i-vithamini equkethe izaqathe, ubisi, amaqanda.

Inani levithamini A ekudleni

Kungenzeka ukulwa nemiphumela ebalwe ngokuntuleka kwevithamini uma umsoco uhleliwe kahle. Ukuze wenze lokhu, udinga ukwazi imfuneko yansuku zonke yevithamini A kanye nokuqukethwe kwayo emikhiqizweni ekhishiwe. Kubalulekile ukuba udle umuntu omdala onempilo ngokwesilinganiso samavithamini angu-3300 IU ngosuku. Ngokuvamile, umthamo uxhomeke kuneminyaka nesisindo. Ngakho-ke, i-vitamin A iqukethe imikhiqizo kulezi zinto ezilandelayo:

• 1 isanqante yesilinganiso esimweni esibucayi - 10191 i-IU (kufanele kukhunjulwe ukuthi ngeke kube khona insalela yevithamini emifino);
• Enye amazambane abikiwe - 21,909 IU;
• Half inkomishi yesikhumba esilungele ukudla - 11434 IU;
• Ingilazi yobisi enomthelela we-fat we-1% - 1131 IU;
• Inkomishi ye-muesli enomisiwe - 868 IU;
• Omelet kusuka kwelinye iqanda - 321 IU:
• I-cheese "cheddar" 30 g - 284 IU.

Ukwazi lezi zinombolo, ungakwazi ukulinganisela ukudla.

I-Vitamin A inekhono lokuqoqa emzimbeni, ngakho akudingekile ukuba idle isimiso sayo nsuku zonke ngokuqinile. Sondela ngokulingana nesamba esifanele seviki. Khumbula ukuthi yini i-vithamini equkethe izaqathe, idle kanye nokunye ukudla okuqukethe i-vitamin A, futhi ube nempilo!