Iivithamini ukuba umntu owalupheleyo: igama, ncomo

Yinto akukho mfihlakalo ukuba omdala umntu ufumana, icotha eziphilayo yayo ukutya zenzeke. Nge ubudala, umsebenzi wayo lifinyele, kubadle ukutya ngaphantsi, ukuze uninzi lwabantu bakholelwa ukuba imfuneko iivithamini, kakhulu, phezu buyaphela. Enyanisweni, oku elahlekisayo.

Imfuno iivithamini omkhulu

Iivithamini ngokuba umntu abalupheleyo esemqoka. Abantu kule minyaka imashumi mathandathu ubudala kufuneka ndibagqibele imihla ngemihla. Noko ke, kweli lizwe lethu, ngelishwa, lo mthetho ukuba kulandelwe yonke, ngaloo ndlela ukulondoloza ngempilo yabo, leyo, Kakade ke, kukhokelela abafayo linyukile. Ngaphezu koko, kukho inxalenye ethile yabantu ngempazamo abakholelwa ukuba iivithamini ukuba umntu okhulileyo - ukuba omnye, njengoko eziyifunayo, kuba ukunqongophala wabo lula sifunxe ukutya eqhelekileyo. Lo mbono ke naleyo tenable. Izondlo ezifunekayo ukuze wonke, kunye nabantu abadala - ingakumbi. Kutheni?

Ewe, kuqala kwiinto zonke, ngenxa yokuba kwanciphisa "absorptive" function kwesisu, nto leyo ethetha ukuba ukutya kwetyiswe isikroba. Ukongezelela, abantu isantya emva iinkqubo kweminyaka redox amathandathu kunye nezibilini kuguga.

reception kubalilapo iziyobisi ukuze kuliwe izifo ezingapheliyo kukhokelela ukuswela okuthe macronutrients eziyimfuneko kunye neevithamini.

Ngaphandle kwabo, ngeke kube

Njengoko sele kandziyise, iivithamini ukuba umntu owalupheleyo - kungekhona eziyifunayo, kodwa kukho imfuneko engxamisekileyo, ukuba kuyimfuneko njengoko umoya. Ngapha koko, ukuba akwazi ukuphucula ubomi wehlise ukwaluphala.

Kuqala kwinto zonke, ixabiso nangenxa yabantu isizukulwana abadala amanzi-ezinyibilikayo iivithamini (esimbaxa B, C, F). Wona kufuneka abe khona xa ezityiwa umntu yobudala yomhlala-phantsi. Ziziphi iinzuzo zabo? Inyaniso ukuba ukusebenza anti-sclerotic kuncede nokomeleza iindonga imithambo yegazi. Kungenxa ukusebenza okuqhelekileyo nemithambo yegazi kwandisa amathuba okuba abantu baya kuphila ixesha elide kangangoko kunokwenzeka.

Akuyazi into enye into iivithamini kulungile ukuba umntu omdala? Okokuqala bonke iyimfuneko nokuthintela izifo sentliziyo. Lo msebenzi wenziwa izinto eziluncedo ukubayinxalenye C. iqela Yenza ukuba okubuyela kwimo yesiqhelo kunye namandla imithambo yegazi yinto eqhelekayo kwinqanaba yegazi.

Ukutya ayenzi ukuya iintswelo iivithamini 100%

Kakade ke, kukho udidi oluthile lwabantu abacinga ukuba ezi iivithamini kakhulu abadala - le imifuno kunye neziqhamo. Njengokuba, nidle apile enye ngosuku, kunye nezifo ezininzi ziya uzakufun aukugqithisa ngapha yakho. Noko ke, le sikhundla nako kunganikwa ingqwalasela elahlekisayo. Iziqhamo nemifuno abuyise ukunqongophala iivithamini ezimbini kuphela: folic acid kunye ascorbic acid. Ukuba kuluhlu ityiwe iintlobo iziqhamo, unako kwakhona kukuphelisa yokushota eziyimfuneko icandelo lezempilo njengoko carotene. Eyona nto iphawulekayo kukuba 100 ml. juice-apile eziqulathwe mg 2 kuphela "askorbinki". Ukuze zilibuyise imfuneko mihla le vitamin (60 mg), kufuneka ukuba usele iglasi 15 ijusi yonke imihla!

ubisi, amaqanda, inyama, ibhotolo, okuziinkozo, iimveliso yokubhaka: - Ukuba sithethe izinto eziyingenelo yelo kumaqela A, E, D, imifuno akayi kuba nako ukutyebisa umzimba babo ukutya osidingayo eliphezulu efunekayo kakade.

Ascorbic acid - isixa esifunekayo sokuqhubela ekomelezeni iimpahla

Abantu abaninzi bayazi ukuba iivithamini (ngaphandle amaqela A, E, D no B12 ngokuyinxenye) hayi ziveliswa, kwaye ngenisa umzimba ngokutya. ingqondo yethu ayikwazi ukugcina "azigcinele" ezi zinto zingasentla, ngoko umele udle rhoqo ukutya zityebi kubo.

Kuqala kwinto zonke, sithetha ivithamin C Kunyuke antioxidant efunekayo ingakumbi kubantu asebekhulile. Ukungabikho amacandelo ezifana ascorbic acid, tocopherol, carotenoids kunye kukhokelela kuphuhliso izifo Oncology kunye ezimbi sentliziyo.

Abo banenkxalabo umbuzo wokuba yintoni iivithamini abalupheleyo izezona ezixabisekileyo, kufuneka sazi ukuba okokuqala zonke libhekisela ascorbic acid. Ikhusela imiphunga, komeleza inkqubo yomzimba yokuzikhusela, normalizes ukutya. Ukuswela "askorbinki" ingahlawulwa nge zesitrasi, iipepile eziswiti, isipinatshi.

Vitamin B kuyimfuneko ukwenzela ukusebenza kakuhle esiswini kunye carotene kuphucula ukusebenza ezigqeba umbono.

Ukuswela vitamin B

Abantu ubudala "60+" udidi badla sigula zizigulo ye phecana zesisu. Oku kungenxa yokuba umzimba ulahlekelwa iivithamini B2, B6, B12, PP. Nokulandelelana a ukwehla emzimbeni kwaye ukunciphisa umsebenzi iinkqubo ezithile enzyme komzimba. Abadala ngenxa yokungabikho folic acid anemia.

Vitamin B2 imibala ngokonakalisa umbono, umsebenzi inkqubo yokwetyisa, luvo unbalances kunciphisa nezifo. Ngaphandle kwento yokuba imfuneko iziyobisi ngasentla abadala mncinci kakhulu ngakumbi abaselula, lo digestibility kule minyaka kuye embi kangangokuba kuyimfuneko ukuba anyuse imali abawacebisayo riboflavin (B2). nokusilela unokuhluthiswa ngokusebenzisa ukutya ezifana itshizi, cottage itshizi, inyama yenkomo, koko.

Digestibility vitamin B12 liyancipha kunye nobudala nayo. Ukuphelisa intsilelo kufuneka rhoqo udle imifino, salads, yemvu, yenkomo inyama yehagu wesibindi, isipinatshi, kwaselwandle.

Better digestibility tsiankobolamina (B12) inceda zehydrochloric acid, ukuze esetyenziswa ukuncedisana ne-iimveliso ngasentla kufuneka ukuba sidle iziqhamo kunye amaqunube ezimuncu.

Vitamin A okubangelwa

Ukuba umzimba akafumani vitamin A, oku kunegalelo ukuvela zezifo duodenum, gastritis, nezifo buthathaka. Retinol (vitamin A) xa inqwaba iimveliso ezinjalo ziquka: amaqanda, iminqathe, isipinatshi, ithanga, yemvu isibindi.

Ukungabi ivithamin D

Kufuneka kuqatshelwe ukuba ivithamin D abalupheleyo Okunye okubalulekile kakhulu. Kusilela kweekhomponenti ngasentla kukhokelela ukufakwa ombi calcium, apho kuyimfuneko kangaka namathambo omeleleyo. Ukongeza, oku kwenyusa amathuba yokuphuhlisa yegazi kunye zisenzeka umhlaza. Vitamin D iilebhile ngokusebenzisa yiultraviolet, ngoko ke abantu abadala imozulu efudumeleyo ubuncinane isiqingatha seyure ngosuku ukuhlala elangeni. Noko ke, ixesha elininzi ukuba uzibeka esichengeni UV eyingozi ayikhuthazwa. Ke ukuba ukudla, novithamini D. kwi zamaqanda kunye fish oil.

Kodwa imfuno kwezimbiwa kuyancipha kunye nobudala. Ngaphezu koko, abanye babo (calcium ityuwa) ezifakwe amalungu kunye namalaphu. Noko ke, umxholo kumzimba magnesium, ayodini, selenium, intsimbi kufuneka luhlakulwe. Namhlanje, nangaliphi na ekhemesti, ukuze uphephe ingxaki yezimbiwa izivuka, ungakhetha kwisakhiwo ngokupheleleyo iivithamini abantu abadala. Noko ke, kuya kuba kuhle ukuba libonisane kulo mba kunye nogqirha wakho.

izakhiwo vitamin

Okwangoku kwimarike kukho nendawo yokugcina lonke iimveliso, apho ungakwazi ukusombulula tsiankobolamina ingxaki okanye retinol intswelo. Kufuneka kuqatshelwe ukuba iivithamini abadala, ncomo ezininzi zazo ziphikisana, phezu iqondo ngobuchule nalo ezahlukeneyo. Noko ke, inkoliso yabo yakhululwa ekhemesti ngaphandle kagqirha. Sibala ixhaphakileyo.

Drug "Geksavit"

Ngoko ke namhlanje ezininzi abenzi zoxubo mayeza ukuvelisa iivithamini abantu abadala. Amagama "Geksavit", "Gerovital", "Vitrum Century" eziqhelekileyo kumboleki Russian.

Eyokuqala kwezi zakhiwo anikezela ngezakhi iqulethe iivithamini ezintandathu, nto leyo ingundoqo abantu abaneminyaka eli-60 - A, B, B2, B6, C, PP. Drug "Geksavit" Kucetyiswa njengenye amanyathelo yokulwa ivithamin intswelo.

ncomo Customer zigcina iinkcukacha sisixhobo esinamandla xa kufikwa ingxaki yokunqongophala kwezondlo. Abathengi nazo ziye zaphawula impumelelo yayo ekulweni nezifo ophthalmological.

"Undevit" lithetha

Kakade ke, isizukulwana esitsha, okhathalele impilo yabo babathandayo, kufuneka uthenge rhoqo iivithamini abantu abadala. Amagama "Undevit", "Supradin", "Gerimaks" kufuneka abeke ngokucacileyo ezingqondweni zabo. "Undevit" - ichiza leyo kumafa yayo iqulethe elinanye kubalulekile iivithamini (B1, B12, E, P, folic, pantothenic acid , njalo njalo). Kwaye enye iimbotyi ijeli - imfuneko umzimba imihla ngemihla ukuze izondlo. Complex "Undevit" Kwakhona sisebenzayo ekulweni izifo ezifana beriberi.

Izimvo yale ukulungiselela becala ezintle. abathengi abaninzi baqonde ukuba yintoni ingabangeli negazi kwaye kuphula ukuxhathisa komzimba ukuba ifiva. Ukongeza, abathengi uthanda ixabiso elinako ukuzihlawulela iSebe i imveliso - engange-45 kuphela pack nganye.

"Vitrum Centuria"

Iivithamini "Vitrum" abantu abadala - awuzikhetheli embi. Kuqala kwinto zonke, zinceda ukomeleza amajoni omzimba kunye nokwandisa yokusebenza engqondweni nasemzimbeni. Ukongeza, ichiza kunciphisa kakhulu amathuba okuba umhlaza kunye ezimbi sentliziyo. Kwakhona, "Vitrum Kwiinkulungwane" imenza wokwaluphala. Nangona kunjalo, oku zonke iipropati zayo kakuhle. Oku emiselweyo nokungabikho ukuzaliswa kweziyobisi kwezimbiwa, kwakunye arhente lokuthintela in hypovitaminosis.

Ubuninzi nokubuyekezwa umthengi kwi "Vitrum Kwiinkulungwane" - HIV. Emva ezithatha ichiza kwi abadala kuphucula kakuhle-ntle, akukho inkalipho. Noko ke, abanye abafuni nokumbona ixabiso (500 engange pack ngalinye) kunye namathuba negazi lakho.