Uninzi iivithamini zifana, kodwa kukho abo ukuba kufuneka uthathe

Icebiso kakhulu enohlobo ukulondoloza impilo entle kunye nemilo entle emzimbeni ukuba unokuthelekelela, kuvakala ngathi le nto: ukutya okunempilo ukutya, imithambo kwaye musa ukulibala ukuthatha iivithamini zakho.

Noko ke, ukuba udinga iivithamini?

Studies olwenziwa yimibutho ezizimeleyo kunye neengcali kwiminyaka yakutshanje, waza akwabazisa ubungqina obaneleyo imfuno yokwamkela eyongezelelweyo yezinye iivithamini athandwa kakhulu. Ezinye izifundo Waze wenza ukuba iivithamini kukuninzi kunokuba yingozi kwimpilo. Ezinye izondlo ethathwe kwifomu amayeza, kungakhokelela ekubeni ukukhula okwandisiweyo iiseli zomhlaza, kwaye abanye - ukukhuthaza ukuyilwa amatye zezintso.

Noko ke, nangona iinkcukacha ezintsha, ubungqina manani idibane kwinto yokuba ukusetyenziswa iivithamini phezu ihlabathi bunciphe nje kuphela, kodwa kunokuba kwandisa.

Yintoni esimele siyazi iivithamini?

Iivithamini kunye neeminerali zibalulekile ukuze lokusebenza ngokufanelekileyo umzimba kunye nentlalo-ntle, kodwa oko akuthethi ukuba umzimba ufuna zithako. Abayi kunisindisa izifo ukuphila kwakho. Kwiimeko ezininzi, ukuba imithombo yendalo iivithamini zingcono kakhulu impilo umzimba ngaphezu analogs zabo imithi.

Noko ke, kwezinye iimeko abanye abantu ngeedosi eziphezulu iivithamini ezithile kusenokuba yimfuneko, kwiimeko ezinjalo, Kambe ke, kufuneka zithathwe ngakumbi. Umzekelo, umzimba mfazi, ezama ukufumana wamitha, vegans kunye inyama, iimbaleki kunye nabantu abanengxaki ukunqongophala elangeni okanye ukungondleki, kufuneka ngeedosi extra iivithamini ezithile. Ukongeza, kukho inani kweevithamini eyingenelo, apho kunzima ukufumana ukutya kunye nokuba kufuneka zithathwe rhoqo.

Nalu uluhlu lwe iziyobisi ekufuneka ziphetshwe, kwaye abo zingcono Ungalibali.

iimalthivithamini

Libala ngabo uze unikele ingqalelo ngasekunene, ukutya okunezondlo, apho kukho imali eyaneleyo inyama, iziqhamo, imifuno kunye imifuno.

Iminyaka emininzi, izakhiwo vitamin kubonwa kuyimfuneko: Vitamin C ukuphucula sifo, vitamin A zokuphuculwa umbono, vitamin B ibe namandla, njalo njalo. Ngoku, ke, uphando lubonise ukuba ezi iivithamini we nje ukuzama ukudla okulungileyo. Ukongeza, kukho intsalela osisigxina iivithamini iminyaka emininzi, iba nefuthe elibi empilweni.

vitamin D

ibalulekile ukungenisa, ingakumbi abo bahlala kwimimandla ebusika elide, lisibekele. Vitamin D inceda omeleze amathambo, kwaye kunzima kakhulu ukufumana ukutya.

Nangona isibakala sokuba ivithamin D ekhoyo hi mpimo lowutsongo ekutyeni ezininzi, imizimba yethu kufuneka eninzi kuwo, kuba onoxanduva calcium nokwenziwa oluchanekileyo kwaye kuyangqinisiseka. Kungcono ukufumana ivithamin D elangeni, kodwa yonke loo nto ifumaneka wezixa ezilinganayo.

Antioxidants

Libala ngazo. Ingalingani ezi zinto emzimbeni ekhokelela basengozini enkulu yomhlaza. Antioxidants kwi amaqunube ngcono kakhulu ukufumana isixa eyimfuneko evela kwimithombo yendalo.

Vitamins A, C no-E - antioxidants ukuba baluncedo kakhulu ukuze afumane ukutya. Ukuba ngaba kakubi ezi izinto uthathe kubo ngokwaneleyo, iyakukhusela nomhlaza nokugcina impilo jikelele. Noko ke, ukuba kakhulu abaninzi kubo emzimbeni, isiphumo isenokuba okwahlukileyo.

vitamin C

Nangona oku mhlawumbi vitamin idumileyo ehlabathini, a analog amayeza isivuno, ukuba wena uyakwazi na iziqhamo citrus, iitumato kunye nezinye iziqhamo, imifuno, amaqunube kunye imifuno. Ingakumbi zizityebi amaqunube vitamin C.

Ngaphezu koko, ngokwenzululwazi kufunyaniswe ukuba ifuthe ivithamin C esilwela ezibandayo kunye nothintelo yayo - nto ngaphandle Inyange zasezidolophini zithako ukuba umzimba ufumana ngenxa esidla askorbinki njengoko iilekese, kungabangela ukuba ukuyilwa amatye esibindini.

Vitamin B ₃

Dlula iipasela beziyobisi uye ngqo amanani imifuno kunye nentlanzi. imifuno Ezo iingcambu beetroot kunye neminqathe ebomvu, kwakunye tuna, nesalmon kunye nezinye kakuhle intlanzi ebomvu uya kukunika isixa efunekayo kule vitamin.

Le zimbiwa iminyaka emininzi iye inxulumene ekuthinteleni phantse zonke izifo, ukususela Alzheimer ngayo isifo sentliziyo. Noko ke, uphando lwakutsha nje luye lwabonisa ukuba kuyimfuneko ukunciphisa ukuthandwa yale vitamin.

Uphando enkulu phezu kwaye yapapashwa ngowe-2014, wabonisa ukuba ithamo vitamin B _3, namthabatha izigulane kunye nokuphazamiseka sentliziyo ngokuqhubekekayo yaye rhoqo, aluchaphazeli ukuthotywa kwamanqanaba cholesterol. Kwakhona, abantu abathatha B ₃ wabonisa notyekelo enkulu izifo kunye neengxaki zesibindi ngaphezu iqela ulawulo liphathwa placebo endaweni vitamin.

probiotics

Kubhetele ukuba uthenge iyogurt ngakumbi kunye nezinye iimveliso zobisi. Inzululwazi alikafiki nako ukuhlola ngokuchanileyo impembelelo supplements probiotic kwimpilo eziphilayo.

Amalungiselelo kunye probiotics ngelixa nochatha kuphela, kodwa sele lukhuselekile ngokwabo market kakhulu ezihlawula - $ 23 billion ngo-2012. umbono wabo ilula - ukukhuthaza iintsholongwane entle lokugaya.

Nangona kunjalo, lo ngumfuziselo le ngcamango asinto ilula ngokupheleleyo. Umntu probiotics uncedo buhlungu umntu, kanti akukho ndlela ukufumanisa oko iphembelela impendulo entle okanye embi. Ngoko ke, endaweni yokuba bahlawule imali ngenxa ichiza kunye iipropati kuzichaza ngokupheleleyo, athenge ngcono intwana enkulu samasi.

zinc

Le into - enye kuphela izongezelelo ezikhoyo kunye neevithamini ezinokuba luncedo ekulweni ifiva olungqiniweyo okunene ngokwezenzululwazi. Mineral kunciphisa nako rhinoviruses ukuze nande yaye ngaloo ndlela kunciphisa nje ixesha ingqele eqhelekileyo, kodwa livimbela sifo, ngokungafani ivithamin C

Ngo-2011, uphononongo lwaqhutywa kwamaqela amabini labantu abasuleleke njengomkhuhlane oqhelekileyo, enye yazo zinc, omnye - i-placebo. Nxaxheba zinc wabonisa ukuba uneempawu eziphakathi ngakumbi yaye ngaphantsi wayolula ikhondo sifo.

novithamini E

Kubanyathela udlule ekhemisti ngqo le isipinatshi - kuba tastier nesempilweni. A intsalela novithamini E emzimbeni iye yanxulunyaniswa kwandisa amathuba ngumhlaza.

Ukongeza, ukuba umxholo aphezulu antioxidants emzimbeni ikhokelela abantu abasemngciphekweni umhlaza prostate ngo-2005, oko ezinxulumene ukufa kwakhula ngenxa libanda elide kunye ngokuqhubekayo.

folic acid

Ukuba ngaba ukhulelwe okanye abanenjongo kumitha, isiqulatho aphezulu folic acid emzimbeni wakho uya kuzuza kuphela. Le vitamin B esetyenziswa yi umzimba ukwenza iiseli ezintsha, abasetyhini abakhulelweyo kunjalo, onoxanduva ukukhula komntwana esempilweni, kucetyiswa ukuba ukuthatha micrograms 400 folic acid ngosuku ukugcina inqanaba olufunwayo izondlo.

Ukongeza, izifundo ezininzi aye abonisa kwanciphisa ingozi ezingaqhelekanga kuphuhliso ndiseyimbumba ngenxa folic acid ukutya ngexesha lokukhulelwa.