Isidingo somzimba samavithamini ancibilikiswa ngamafutha anyuka ngezifo ezahlukahlukene, ikakhulukazi isifo sikashukela. Lesi sifo sibonisa ukuphazamiseka kwe-metabolic, okuholela ekunikezelweni okunganele kwezitho nezicubu ezinomsoco. Kungakho ngesifo sikashukela, kubalulekile ukulawula inani losuku lezinto ezi-soluble fat ukuze kuvikeleke ukusweleka kwazo.
- Bayingxenye yokwenziwa kolwelwesi lweseli.
- Hlanganisa izitho zangaphakathi namafutha angaphansi.
- Kukhululwe emchameni.
- Ukweqiwa kusibindi.
- Ukushoda kuyivelakancane impela, njengoba zisuswa kancane.
- I-overdose iholela emiphumeleni emibi.
Kunemisebenzi eminingana eyenza emzimbeni wamavithamini omzimba womuntu. Indima yabo yemvelo ukusekela ulwelwesi lwamaseli. Kusetshenziswa lezi zinto, ukweqiwa kwamafutha okudla kwenzeka futhi umzimba uvikeleke kuma-radicals mahhala.
Izici eziphambili zamavithamini anyibilikisiwe
Ama-organic-soluble organic compounds afaka amavithamini A, D, E no-K.
Zonke izinto zinomphumela omuhle esimweni sesikhumba, izinwele nezinzipho, futhi zinomthelela ebusheni. Ngaphezu kwalokho, wonke ama-soluble compounds anezici nezimpawu ezihlukile.
Vitamin A (i-retinol ne-carotene)
I-retinol ngesimo sama-esters iyingxenye yemikhiqizo yezilwane. Ukwakheka kwemifino nezithelo kufaka ama-carotenoids, okuthi emathunjini amancane aphenduke uvithamini A. Ama-carotenoids asebenzayo kakhulu yi-lycopene ne-beta-carotene. Lezi zingxube ze-organic ziyanqwabelana esibindini ngobuningi obukhulu, okuvumela ukungabuyisi imali yabo engabekiwe izinsuku eziningana.
- Yenza ukukhula komthambo.
- Thuthukisa izicubu ze-epithelial.
- Qinisa umsebenzi wokubuka.
- Gcina ubusha.
- I-cholesterol ephansi.
- Yakha umzimba omncane.
- Iyadingeka yegland yegilo.
Imithombo yeVitamin A
- i-leek yasendle (4.2 mg);
- i-sea buckthorn (2,5 mg);
- ugarlic (2.4 mg);
- i-broccoli (0,39 mg);
- izaqathe (0.3 mg);
- ukhula lwasolwandle (0,2 mg).
- ingulube, inyama yenkomo nesibindi senkukhu (kusuka ku-3,5 kuye ku-12 mg);
- inhlanzi (1,2 mg);
- iqanda (0.4 mg);
- ushizi we-feta (0,4 mg);
- ukhilimu omuncu (0.3 mg).
Isidingo sale nto sikhuphuka ngokuzikhandla okukhulu ngokomzimba, ngesikhathi sokuxaka okukhulu kwemizwa, ngesikhathi sokukhulelwa kanye nezifo ezithathelanayo.
Vitamin D (Calciferol)
Ifakwe ikakhulukazi ekudleni kwezilwane. Leli khompiyutha lingena emzimbeni hhayi ngokudla kuphela, kodwa futhi lapho lidalulwe yimisebe ye-ultraviolet esikhunjeni. Isidingo sale vithamini sikhuphuka ngesikhathi sokukhulelwa, ngokuya esikhathini, ukuvezwa okungajwayelekile elangeni nasekugugeni. Ukuze kufakwe emathunjini, kudingeka ama-asidi acid kanye namafutha.
- Vimbela ama-rickets.
- Iqola i-calcium ne phosphorus emathanjeni.
- Iqinisa ukumuncwa kwe-phosphorus nosawoti emathunjini.
- Iqinisa ukwakheka kwamathambo emzimbeni.
Kunconywa ukuthatha i-Vitamin D yokuvimbela futhi ifake ekudleni kwansuku zonke okunothile kule element.
Kumele kuqashelwe ukuthi le ndawo eyenziwe nge-organic inobuthi, ngakho-ke, ayidluli imithamo enconyiwe, ehlukile kuwo wonke amaqembu yobudala.
Imithombo yeVitamin D
- i-sea bass, i-salmon (0.23 mg);
- iqanda lenkukhu (0, 22 mg);
- isibindi (0,04 mg);
- ibhotela (0,02 mg);
- ukhilimu omuncu (0,02 mg);
- ukhilimu (0.01 mg).
Vitamin E (tocopherol)
Umsebenzi we-biological we-Vitamin E uhlukaniswe ngezinto ze-vitamin and antioxidant. Le ndawo eyenziwe ngezinto eziphilayo ivimbela ukufa kweseli ngokususa amafutha e-lipid emzimbeni, futhi ibuye ivumele ulwelwesi lwezinto eziphilayo lusebenze ngaphandle kokuphazamiseka. Zivimbela ukukhula kwamangqamuzana abomvu egazi emfuleni wegazi. Impahla enkulu ye-tocopherol ukukhulisa izakhiwo zokuqongelelwa kwamavithamini ancibilikiswa emzimbeni, okuyiqiniso ikakhulukazi ngevithamini A.
Ngaphandle kwe-Vitamin E, i-ATP synthesis nokusebenza okujwayelekile kwezindlala ze-adrenal, izindlala zocansi, indlala yegilo kanye ne-pituitary gland akunakwenzeka. Le khompiyutha i-organic ibamba iqhaza emaprotheni metabolism, okudingekayo ekwakhekeni kwezicubu zomsipha kanye nokwenza umsebenzi wayo ube ngokomqondo. Ngenxa yale vithamini, imisebenzi yohlelo lokuzala iyathuthuka, futhi impilo iqhubeka isikhathi eside. Inomthelela enkambweni evamile yokukhulelwa futhi iyadingeka ukuze ingane ingathuthukisi i-pathology ku-utero.
Imithombo yeVitamin E
Imvelaphi yezilwane:
- izinhlanzi zasolwandle (5 mg);
- squid (2.2 mg).
Imvelaphi yezitshalo:
- amantongomane (6 kuya ku-24,6 mg);
- imbewu yelanga (5.7 mg);
- ama-apricots omisiwe (5.5 mg);
- i-sea buckthorn (5 mg);
- i-rosehip (3.8 mg);
- ukolweni (3,2 mg);
- isipinashi (2,5 mg);
- i-sorrel (2 mg);
- ama-prunes (1.8 mg);
- i-oatmeal, i-barley groats (1.7 mg).
Vitamin K (menadione)
IVithamini K emzimbeni ibhekene nokuqunjelwa kwegazi, ukusekelwa kwemithambo yegazi, nokwakheka kwamathambo. Ngaphandle kwale nto, umsebenzi wezinso ojwayelekile awunakwenzeka. Isidingo salesi sakhi se-organic siyanda lapho kukhona ukopha ngaphakathi noma ngaphandle, ngesikhathi sokulungiselela ukuhlinzwa kanye ne-hemophilia.
IVitamin K ibhekele izinqubo zokufakwa kwe-calcium yingakho kubalulekile ukuqinisekisa imisebenzi yemvelo emkhakheni wezinhlelo zangaphakathi nezitho zomzimba.
Imithombo yeVitamin K
- inyama (32,7 mg);
- iqanda lenkukhu (17.5 mg);
- ubisi (5.8 mg).
- isipinashi (48,2 mg);
- isaladi (17.3 mg);
- anyanisi (16.6 mg);
- i-broccoli (10.1 mg);
- iklabishi elimhlophe (0.76 mg);
- ukhukhamba (0.16 mg);
- izaqathe (0.13 mg);
- ama-apula (0,02 mg);
- ugarlic (0.01 mg);
- ubhanana (0,05 mg).
Amavithamini Soluble Amafutha: Ithebula
| Igama | Inani lansuku zonke | Imithombo eyinhloko |
| Vitamin A | 90 mg | ugarliki wasendle, isanqante, ulwandle i-sihlahla sivame ukutholakala, ugarliki, isibindi, inhlanzi, ibhotela |
| Vitamin D | Ezinganeni i-200-400 IU, yabesifazane nabesilisa - 400-1200 IU. | inhlanzi yasolwandle, iqanda lenkukhu, isibindi, ibhotela |
| Vitamin E | 140-210 IU | izinhlanzi zasolwandle, squid, imbewu sunflower, ummbila, rosehip |
| Vitamin K | 30-50 mg | inyama, iqanda lenkukhu, ubisi, isipinashi, isaladi, u-anyanisi, ubhanana |
