Yize singabaniki konke ukubaluleka okubafanele, amavithamini ayizinhlanganisela ezibalulekile okufanele sizisebenzise kahle futhi ukusebenza okulungile komzimba wethu. Okungcono, kwenze ngokudla imifino nezithelo, bonke bacebe kakhulu kubo bonke amavithamini akhona, A, B, C, D, E noK. Kepha uma izithelo nemifino kungathandeki kangako, kufanele uye kudokotela wakho wezempilo ukuze akwazise ngalokho amavithamini amaphilisi yibo okufanele ubathathe.
Ngokulandelayo sizokhuluma kancane ngokubaluleka kwamavithamini empilweni.
Ayini amavithamini?
Amavithamini ayizinhlanganisela ezibalulekile zezinto eziphilayo ngamanani amancane ukwakheka komzimba okujwayelekile. Njengoba zingenakukhiqizwa ngumzimba (ngaphandle kwevithamini D) kufanele sizifake ku ukudla kwansuku zonke (njengoba sibonisile phambilini).
I-vitamin ngayinye inomsebenzi wayo
Ivithamini ngalinye linomsebenzi walo, ngakho-ke kubalulekile ukuba nokudla okulinganiselayo nokuhlukahlukene ukuze kudle ngalinye lalawa mavithamini:
- I-Vitamin A: Le vithamini ibandakanyeka ngqo kwi collagen ukwakhiwa futhi kukhuthaza ukukhula kwamathambo: uthanda ukuvuselelwa kahle kwesikhumba, ukuqiniswa kwezipikili, isimo esihle sezinwele, umbono namazinyo.
- Vitamin B: Le vithamini ibandakanyeka ngqo kwi ukukhiqizwa kwamandla ekudleni. Inemiphumela ku uhlelo lwezinzwa kanye naku uhlelo senhliziyo nemithambo yegazi.
- I-Vitamin C: Imiphumela yayo yi amasosha omzimba ngoba ziqinisa izivikelo zethu zemvelo.
- Vitamin D: Umsebenzi obaluleke kakhulu kavithamini D yi i-calcium ne-phosphorus metabolism, kusiza i ukumuncwa ngokusebenzisa amathumbu kanye nokufakwa kwayo okulandelayo kokubili amathambo afana namazinyo.
- Vitamin E: Isebenza njenge i-antioxidant ejenti, isiza ukuvikela ama-fatty polyunsaturated fatty futhi ithuthukise ukusebenza kwegazi ngaleyo ndlela kuvinjelwe izifo ezinkulu zemithambo yegazi.
- Uvithamini K: Umsebenzi oyinhloko wale vithamini uhlobene ne- ukugcwala kwegazi.
Indlela ethembeke kakhulu yokubona ukushiyeka umzimba wakho onakho kulawa mavithamini ngokwenza ukuhlolwa kwegazi. Ukuvikela kungcono kunokwelapha, ngakho-ke shiya ukwesaba izinaliti ngemuva, futhi uqiniseke ukuthi yonke into isebenza kahle ngaphakathi kuwe.
Ukudla okuqukethe lama vithamini
- Ukudla okunevithamini A: Isibindi, izaqathe, i-broccoli, ubhatata, iklabishi, ibhotela, isipinashi, ithanga, ulethisi oluhlaza, i-cantaloupe, amaqanda, amapentshisi, upopo, umango nophizi.
- Ukudla okunothe ku-vitamin B: Izinhlamvu, okusanhlamvu, inyama engenamafutha, amaqanda, ushukela, utamatisi, isilimo esinengono emnandi edliwayo, isipinashi, njll.
- Ukudla okune-vitamin C eningi: izithelo ezinjengobhanana, amawolintshi, umango, uphayinaphu nemifino enjengamazambane, ukholifulawa, upelepele namakhabishi.
- Ukudla okune-vitamin D eningi: ubisi, iyogathi, imajarini, okuphuma okunamafutha, okusanhlamvu nesinkwa.
- Ukudla okunothe ku-vitamin E: i-broccoli, ubhontshisi, isipinashi, igciwane likakolweni, imvubelo yotshwala, ne-yolk yeqanda.
- Ukudla okunothe ku-vitamin K: Amafutha omnqumo, ubhontshisi, ubhanana, ama-kiwis, ama-kale, ulethisi, njll.