Umphakathi wezokwelapha ubukhuluma ngesihloko sokudla njalo i-Vitamin isikhathi eside. Uyadinga noma awudingi? Yikuphi nokuthi ungathatha kanjani?
Sibuze uNatalia Rozin, isazi se-endocrinologist, ukuthi asicabangele lesi simo ngokubheka kwesifo sikashukela.
Ngubani odinga amavithamini?
Isiguli esinesifo sikashukela sidinga amavithamini njengawo wonke omunye umuntu. Futhi ukuze uqale ukuzithatha, awudingi ukwenza izivivinyo noma uthintane nodokotela ngokuqondile. Indlela yokuphila yesimanje nokondleka ngokwayo kuholela ekuntuleni kwamavithamini namaminerali. Futhi ukuba khona kwanoma yisiphi isifo kukhulisa lokhu kushoda.
I-Institute of Nutrition ye-Russian Academy of Medical Science ihlala yenza izifundo ezibonisa ukuthi iningi lezakhamizi zaseRussia unyaka wonke alinawo amavithamini amaningi e-antioxidant: A, E, C, kanye nalo lonke iqembu lamavithamini B. Futhi sonke sintula ama-macro- amancane nama-microelements (calcium, i-iron, i-selenium, i-zinc, iodine kanye ne-chromium).
Ezigulini ezinesifo sikashukela, lokhu kushoda kuyanda ngenxa yokuphazamiseka kwe-metabolic okubangelwa yilesi sifo, futhi ngenxa yokuhambisana nemikhawulo yokudla. Kungakho ukuthatha ama-multivitamini akhethekile esifo sikashukela sekuba yinto ebalulekile yokwelashwa.
Kungenzeka yini ukuthola wonke amavithamini ekudleni?
Ngeshwa, cha. Ukuthola amavithamini ekudleni kwanamuhla kunzima kakhulu.
- Ukuphela kokusemhlabathini kungangena ekudleni. Futhi isibalo sezinto ezilandelwayo emazweni ezolimo sincipha ngokuqinile. Ngakho-ke, i-iron icishe yanyamalala kuma-apula nesipinashi, okulula ukukubona uwedwa - ama-apula asesigabeni awasenzi mnyama, njengoba kwenzeka eminyakeni engama-20 edlule.
- Ukuqongelela okuphezulu kwamavithamini ezithelo kwenzeka ezinsukwini zokugcina zokuvuthwa, futhi izithelo eziningi zivunwa zingavuthiwe, ngenxa yalokho, cishe akunawo amavithamini lapho.
- Ngesikhathi sokugcinwa, amanye amavithamini ayabhujiswa. I-Vitamin C iyamelana nalokhu okuncane. Kungakapheli inyanga, okuqukethwe kwayo emifino kuncishiswa kokuthathu (futhi lokhu kuncike kwisitoreji esifanele).
- Lapho upheka - ukuhlanza, ukusika, imikhiqizo elapha ukushisa (ikakhulukazi ukuthosa!), Ukuwafaka - amavithamini amaningi abhujiswa.
Kepha kuthiwani uma kukhona kuphela imikhiqizo emisha esezingeni eliphezulu futhi eqinisekisiwe? Kungenzeka ukuthi ngandlela-thile wenze ukudla kubo ngaphandle kokwesaba okuqukethwe ngokwekhalori ngokweqile? Ake sizame:
- Ukuthola ukudla okwenziwa nsuku zonke kwe-Vitamin A, udinga ukudla ama-3 kg izaqathi ngosuku;
- Zonke izinsuku, umthamo nsuku zonke we-vithamini C uzokunikeza ulamula amathathu;
- Inani lamavithamini we-B edlekeni yansuku zonke lingatholakala kwisinkwa sama-rye uma udla 1 kg ngosuku.
Ukudla okungalingani kakhulu kuvela, akunjalo?
Asebenza kanjani amavithamini?
Kwesinye isikhathi abantu balindela ekuthatheni kwamavithamini umphumela othile osheshayo, ukuthuthuka okusheshayo. Kepha amavithamini awusiwo umuthi - ayingxenye ebalulekile yomsoco. Umsebenzi oyinhloko wamavithamini ukuvikela umzimba njalo; umsebenzi wansuku zonke okuhloswe ngawo ukugcina impilo.
Ukungabikho noma ukuntuleka kwamavithamini kancane kancane kuholela ekuphazamisekeni okuncane emzimbeni, okuthi ekuqaleni kungabonakali noma kubonakale kungasho lutho. Kepha ngokuhamba kwesikhathi, ziya ziba zimbi futhi ziqala ukungadingi amavithamini kuphela, kepha ukwelashwa okungathi sína.
Ngisho nangeNkathi Ephakathi, abahambi babazi ukuthi ngaphandle kokuthola u-anyanisi kanye no-lemons akunakwenzeka ukushaya umgwaqo - iqembu lomkhumbi lizolungisa isikwati. Futhi lesi sifo asisiyona into edlula nje ukuswelakala kwe-vithamini C. Futhi uma izinsini zakho zikhala manje, khona-ke akusiyona indawo yakho yokuxubha amazinyo noma ibhulashi. Kumane nje ukuthi imithambo yegazi yakho isiphendulekile - lokhu kuphathwa ngethamo elanele le-vithamini C.
UTsinga ngokubukeka kwakhe okuhle akusisongeli manje. Kepha ngisho nokusweleka okuncane kwe-Vitamin C kungaholela enkingeni. Uma ungazinaki izibonakaliso zomzimba futhi ungathathi u-Vitamin C ngokungeziwe, khona-ke ukushibilika kwemithambo yegazi ngokuhamba kwesikhathi kungaholela ekuhlaselweni yinhliziyo noma ekushayweni yisifo sohlangothi. Futhi ngesifo sikashukela, izinkinga ezinjalo zikhula ngokushesha ngenxa yomthelela owengeziwe wokulimala ushukela omningi emithanjeni yegazi.
Akunakwenzeka ukuthola wonke amavithamini ekudleni osesikhathini sethu, noma ngabe udla ngendlela efanele yini. Indlela yokuphuma kwalesi simo ukuthola okungapheli kwamalungiselelo we-multivitamin. Kepha ungabakhetha kanjani uma unesifo sikashukela? Ingabe kukhona okuthile kubantu abanesifo sikashukela?
Amavithamini sikashukela
Abantu abanesifo sikashukela badinga amavithamini afanayo nawo wonke umuntu. Kepha ezinye zazo zidingeka kakhulu futhi ziyadingeka ngemithamo ephezulu. Okokuqala, lawa ngama-antioxidants namavithamini anciphisa ukuthuthukiswa kwezinkinga.
Ngaphansi kwezimo ezinhle, umzimba womuntu ugcina ukulingana phakathi kwezinqubo ze-oxidation nomsebenzi wohlelo lwe-antioxidant. Umzimba ophilile, othola inani elifanele lamavithamini kanye namaminerali, ngokuzimela ubhekane ngqo nama-radicals wamahhala abangela izinqubo eziholela ezifweni.
Njengoba unesifo sikashukela, ibhalansi iyaphazamiseka, kanti kunama-molecule ayingozi ngokwengeziwe. Ukuvimbela ukukhathazeka nge-oxidative, kufanele futhi uthathe amavithamini alandelayo:
- IVitamin A (beta-carotene), nayo ebandakanyeka ekwakhekeni kwempendulo yokuzivikela komzimba futhi iyadingeka kumbono ojwayelekile.
- IVitamin E (tocopherol) - i-antioxidant enamandla kunesifo sikashukela, isiza kakhulu ekuthuthukiseni ukuhamba kwegazi ku-retina futhi ibuyise umsebenzi wezinso.
- Vitamin C Ibalulekile impilo ye-Vascular
Abantu abanesifo sikashukela nabo badinga ukuthatha amavithamini e-B. Babamba iqhaza emsebenzini wezinzwa, futhi basebenze kangcono ngokudla ngokulinganayo.Lawa mavithamini avimbela i-neuropathy, aqinisekise umsoco ojwayelekile wamaprotheni, amafutha kanye nama-carbohydrate, avikela izicubu zenhliziyo nesibindi. Kodwa-ke, uhlu lwayo yonke imiphumela ewusizo futhi ebalulekile yaleli qembu lamavithamini ingathatha amavolumu ambalwa.
Izinto zokulandela nazo zibalulekile: i-zinc (yokuvuselelwa kwezicubu) ne-chromium (yokulawula isifiso sokudla nokulawula ushukela wegazi).
Yizakhi ezingenhla okufanele zifunwe kuqala kumaphayinti angamavithamini ezigulini ezinesifo sikashukela.
Zonke lezi zidingo zihlangatshezwa yi “Vitamin for Diabetes Patients” ezivela kwaVörvag Pharm. Emashalofini ekhemisi, kulula ukubona ibhokisi eliluhlaza okwesibhakabhaka nelanga.
Izinganekwane zeVithamini
Imvamisa ungezwa umbono wokuthi ama-multivitamini awangenwa ngokuphelele. Kodwa-ke, le yinganekwane. Iqiniso ngukuthi ngisho kusuka emikhiqizweni yokudla akuzona zonke izinto ezidonswa ngumzimba ngokugcwele. Kepha ezinhlinini zemaltivitamin, lezi zinto ziqukethwe ngendlela yokugaya kalula, esiza umzimba ukuzisebenzisa.
Abanye abantu bakholelwa ukuthi amavithamini angakwazi ukugcwaliswa ngaphambi kwesikhathi. Lokhu, yeha, nakho kuyinganekwane. Umzimba udinga amavithamini njalo. Amavithamini amaningi ancibilikiswa amanzi futhi awakwazi ukuqongelela emzimbeni. Noma zingena emzimbeni ngokweqile, lapho kungakapheli usuku ziyosetshenziswa noma zisuswe. Amavithamini anyibilikiswa kuphela (A, E no-D) angaqongelela isimo. Ngeshwa, umzimba awunakusebenzisa kuphela lezi zikonga ezisebenzayo.
Isiphetho
Kuyadingeka ukuthatha ama-multivitamin complexes anama-microelements njalo, kwezifo ezingamahlalakhona lokhu kubaluleke kakhulu. Lokhu kuyingxenye edingekayo yokwelashwa okuyinkimbinkimbi yesifo sikashukela.
Ngo-2007, uVörwag Pharma, umenzi wamaVitamini ama-Diabetesics, kanye nochwepheshe abaningi abazimele wenze isifundo *, okuveze ukuthi ubude bale nkimbinkimbi ukunxenxa ngempumelelo ukusweleka kwamavithamini abalulekile nama-microelements egazini ezigulini ezinesifo sikashukela izinyanga ezine. Ukuze ulondoloze umphumela ozinzile, kunengqondo ukuwuphinda izikhathi ezi-2-3 ngonyaka.
Natalia Rozina, endocrinologist
* UKUFINYELELA KOKUGCINWA KWESITATIMENDE SEVITAMIN KANYE NERRITT NUTRITITHI KWIZIHAMBI ZESIFUNDI SESI-2
O.A. Goomova, O.A. I-Limanova T.R Goishina A.Yu. IVolkov, R.T. I-Toguzov2, L.E. I-Fedotova O.A. Nazarenko I.V. Gogoleva T.N. IBatygina I.A. I-Romanenko
