Nangona singabaniki konke ukubaluleka okubafaneleyo, iivithamini zizinto eziyimfuneko ekufuneka sizisebenzisile kwaye ukusebenza ngokuchanekileyo komzimba wethu. Ngokufanelekileyo, kwenze ngokutya imifuno kunye neziqhamo, zonke zizityebi kakhulu zizonke iivithamini ezikhoyo, A, B, C, D, E no-K. Kodwa ukuba iziqhamo kunye nemifuno ayikuthandi ngokukodwa, kuya kufuneka uye kugqirha wakho akuxelele malunga nantoni iivithamini njengezingxobo zezona kufuneka uzithathe.
Emva koko siza kuthetha ngakumbi ngokubaluleka kweevithamini kwimpilo.
Yintoni iivithamini?
Iivithamini zizinto eziyimfuneko ezihlanganisiweyo ngokwamanani amancinci kwimetabolism eqhelekileyo yomzimba. Kuba azinakuveliswa ngumzimba (ngaphandle kwevithamini D) kufuneka sizibandakanye kwi ukutya kwemihla ngemihla (Njengoko besesibonisile ngaphambili).
Vitamin nganye umsebenzi wayo
Iivithamini nganye inomsebenzi wayo, ke kubalulekile ukuba ube nokutya okunezondlo kunye nokutya okunezinye kwezi vithamini:
- Vitamin A: Le vithamini ibandakanyeka ngqo kwi collagen ukwakhiwa kunye nokukhuthaza ukukhula kwamathambo: uthanda ukuvuselelwa kwesikhumba, ukomeleza iinzipho, imeko elungileyo yeenwele, umbono kunye namazinyo.
- Vitamin B: Le vithamini ibandakanyeka ngokukodwa kwi imveliso yamandla ekutyeni. Ineziphumo kuthi inkqubo yovalo nakwifayile ye- Inkqubo yentliziyo.
- Vitamin C: Iziphumo zayo zezi majoni omzimba kuba ziqinisa ukhuseleko lwethu lwendalo.
- Vitamin D: Owona msebenzi ubalulekileyo wevithamini D ngu i-calcium kunye ne-phosphorus metabolism, ukuququzelela eyakho kukufakwa emathunjini kunye nedipozithi yayo elandelayo zombini amathambo afana namazinyo.
- Vitamin E: Isebenza njenge Ummeli we-antioxidant, Inceda ukukhusela i-polyunsaturated fatty acids kwaye ikhuthaze ukusebenza kwegazi ukuthintela izifo ezinzulu zemithambo.
- Vitamin KUmsebenzi ophambili wale vithamini unxulumene ne ukugcwala kwegazi.
Eyona ndlela inokuthenjwa yokubona ukusilela komzimba wakho kwezi vithamini kukwenza uvavanyo lwegazi. Ukuthintela kungcono kunokunyanga, ke shiya uloyiko lweenaliti ngasemva, kwaye uqiniseke ukuba yonke into isebenza ngokuchanekileyo ngaphakathi kuwe.
Ukutya okuqulathe ezi vithamini
- Ukutya okunotye ivithamini AIsibindi, iminqathe, ibroccoli, iitapile, ikhaphetshu, ibhotolo, isipinatshi, ithanga, iletisi eluhlaza, ikantaloupe, amaqanda, iipesika, ipapaya, imango, kunye nee-ertyisi.
- Ukutya okunotye ivithamin B: Ukutya okuziinkozo, iimbotyi, inyama engenamafutha, amaqanda, iswekile, iitumato, iasparagus, isipinatshi, njl.
- Ukutya okutyebileyo ngevithamini Ciziqhamo ezifana neebhanana, iiorenji, iimango, ipayinapile nemifuno enje ngeetapile, icauliflower, ipepile kunye nekhaphetshu.
- Ukutya okunotye ivithamin DUbisi, iyogathi, imajarini, ukutya okunamafutha, ukutya okuziinkozo kunye nesonka.
- Ukutya okunotye ivithamin E: i-broccoli, iimbotyi zesoya, isipinatshi, intsholongwane yengqolowa, igwele lomenzi kunye nesikhupha seqanda.
- Ukutya okunotye ivithamin K: Ioyile yomnquma, iimbotyi zesoya, iibhanana, i-kiwis, i-kale, iletisi, njl.