Zonke iivithamini zihlukaniswe ngamanzi amavithamini anelulululweyo namanzi. Njengoko uyazi, lo mva unobhonasi obumnandi kwiyokuqala: banepropati ukuqokelela kwiiscupu ezinamafutha kunye namalungu. Ngenxa yale nto ayenzanga kuphela ukuququzelelwa ukuxutywa kwamafutha avela ekudleni, kodwa bahlala benalo isigcino emzimbeni. Nangona kunjalo, le nzekayo ine-vitamine engekho emacaleni - amavithamini amaninzi emzimbeni akanakukwenza okulungileyo. Khumbula - kuyo yonke imilinganiselo iyadingeka!
Iivithamini ezinomsoco: into eqhelekileyo
Ingcaciso ecacileyo kakhulu malunga namavithamini anelumnumzana i-table. Olu hlobo lubandakanya iintlobo ezinjengevithamini A, D, E, K. Njengoko kucacile kwigama labo, ezi zinto zingabonwa kwaye zithathwe kuphela kwi-solvents ye-organic - ngamanzi kule ndawo ayinamandla.
Ezi iivithamini nazo zinomsebenzi obaluleke kakhulu: kuqala kwabo bonke abajongene nokukhula, ukuhlaziywa kwamathambo kunye nama-epithelial tissues, ukuxakanyiswa kwesikhumba kunye nempilo yeenwele. Iimvithamini ezinqumle ngamanqatha kufuneka zithathwe ukwenzela ukugcina ulutsha nobuhle. Ukubunjwa kwezityalo ezininzi ezilungiselelwe ukuhlaziywa kwesikhumba nokubuyisela iinwele, yiloo mavithamini.
Iivithamini ezinomsoco kunye nemisebenzi yazo
Nangona ukuba iivithamini ezinamafutha azinziwayo zingachazwa ngokubanzi, ngamnye ngamnye unomsebenzi wakhe oyingqayizivele emzimbeni. Akusoloko kuyimfuneko ukuyithatha yonke into eyinkimbinkimbi: ilahleko enye yinto enokwenzeka.
I-Vitamin A (retinol, i-retinoic acid)
Le vithamini ibunjwa emzimbeni womntu ukusuka kwii-carotenes, ezikhoyo ekutya ukutya. Ukuba inani le vithamini emzimbeni liqhelekile, ngoko umbono uya kuhlala ulungile, amehlo aya kulungelelanisa emnyama. Ukongeza, i-immune system izakuphendula ngokukhawuleza kwi-virus kunye nezifo. Zonke iiseli zesikhumba kunye namaqabunga ebusweni beli vithamini zihlaziywa rhoqo. Nangona kunjalo, kwizinga eliphezulu, i-vitamin A iyingozi - inokubangela amathambo ahlambulukileyo, isikhumba esomileyo, ubuthathaka, amehlo okubuthathaka kunye nezinye izifo. Ungayifumana kwimveliso enjalo: zonke iintlobo zeklabishi, zonke iziqhamo zase-orange kunye nemifuno, isaladi, i-pepper ebomvu , kunye nobisi, ushizi namaqanda.
Vitamin D
I-vithamine emangalisayo ukuba umzimba udibanisa ukukhanya kwelanga. Ukuba ubuncinane i-20-30 imizuzu kathathu ngeveki phantsi kwezulu evulekile, okwaneleyo ukuqinisekisa ukuba umzimba awunasifo ngenxa yokungabi nako. Ukugqithisela kwayo kuyingozi kakhulu - kubangelwa intloko, ukulimala ezintso, iinqanawa zentliziyo, ubuthathaka kwimisipha. Akumangalisi ukuba iingcali zigxininisa ukubaluleka kokusebenzisa i-sunscreen. Ungayifumana ukutya ngokutya okunje njengentlanzi yeentlanzi, intlanzi enamafutha, ushizi, ubisi, amaqanda e-yolk, iimveliso zokutya.
I-Vitamin E (tocopherol, tocotrienol)
Le vithamini yi-antioxidant yemvelo, evumela ukuba ikhusele iphinde iphilise umonakalo kwiiseli nakwiinkqubo emzimbeni. Ukuba i-vitamin E yanele, iyanciphisa umngcipheko wesifo somhlaza kwaye yandisa imfutho.
I-Vitamin K (i-menaquinone, i-menadione, i-phyloquinone)
Le vithamini iyimfuneko kwi-clotting yegazi ngokuqhelekileyo, kodwa ukugqitha kwayo kukukhokelela ekubeni ezinye iziyobisi ezinikezelayo kwii-cores azifunyiweyo. Emzimbeni ophilileyo, le vithamini ihlanganiswa yi-intestinal microflora. Ungayifumana ukutya xa uquka izinto ezinjalo ekudleni kwakho: zonke iintlobo zeklabishi, imifuno eluhlaza, amaqanda, ubisi, isibindi.
Qaphela ngenyameko impilo yakho kwaye uthathe la mavithamini kuphela xa ubona ngempawu engqalileyo yokuba ayanele ngokwamzimba.