Iivithamini

Iivithamini liqela lezinto ezifunekayo ekusebenzeni kwesiqhelo seseli, ukukhula, kunye nokukhula.

Zili-13 iivithamini ezibalulekileyo. Oku kuthetha ukuba ezi vithamini ziyafuneka ukuze umzimba usebenze kakuhle. Bazi:

• Vitamin A
• Vitamin C
• Vitamin D
• Vitamin E
• Vitamin K
• Vitamin B1 (thiamine)
• Vitamin B2 (riboflavin)
• Vitamin B3 (niacin)
• I-Pantothenic acid (B5)
• IBiotin (B7)
• Vitamin B6
• Vitamin B12 (cyanocobalamin)
• I-folate (i-folic acid kunye ne-B9)

Iivithamini zihlelwe ngokwamaqela amabini:

• Iivithamini ezinyibilika ngamafutha zigcinwa kwizicwili zomzimba ezinamanqatha. Iivithamini ezine ezinyibilikayo ezityebileyo ziivithamini A, D, E, kunye noK. Ezi vithamini zifunxwa ngokulula ngumzimba phambi kwamafutha okutya.
• Kukho iivithamini ezilithoba ezinyibilikayo emanzini. Azigcinwanga emzimbeni. Naziphi na iivithamini ezinyibilikayo ezisalele ngamanzi zishiya umzimba ngomchamo. Nangona kunjalo, umzimba ugcina uvimba omncinci wale vithamini, kufuneka athathwe rhoqo ukunqanda ukunqongophala komzimba. I-Vitamin B12 yeyona vithamini inyibilikayo emanzini enokugcinwa esibindini iminyaka emininzi.

Ezinye “izinto ezifana neevithamini” ziyafuneka emzimbeni ezinje:

• Choline
• Zobuhlanga

Iivithamini nganye ezidweliswe ngezantsi zinomsebenzi obalulekileyo emzimbeni. Ukunqongophala kweevithamini kwenzeka xa ungafumani vithamini ethile ngokwaneleyo. Ukusilela kweVitamin kunokubangela iingxaki zempilo.

Ukungatyi iziqhamo ezaneleyo, imifuno, iimbotyi, iilentile, ukutya okuziinkozo okupheleleyo kunokunyusa umngcipheko weengxaki zempilo, kubandakanya isifo sentliziyo, umhlaza, kunye nokuba sempilweni kwethambo (osteoporosis).

• Vitamin A inceda ifom kunye nokugcina amazinyo asempilweni, amathambo, izicwili ezithambileyo, inwebu yangaphakathi, kunye nolusu.
• Vitamin B6 ikwabizwa ngokuba yi-pyridoxine. Vitamin B6 inceda ukwenza iiseli ezibomvu zegazi kunye nokugcina ukusebenza kwengqondo. Le vithamini ikwadlala indima ebalulekileyo kwiiproteni eziyinxalenye yokuphendula okuninzi kumachiza emzimbeni. Iiprotheyini ezininzi ozityayo zifuna i-pyridoxine engakumbi emzimbeni wakho.
• I-Vitamin B12, njengezinye iivithamini B, ibalulekile kwimetabolism. Ikwanceda ukwenza iiseli ezibomvu zegazi kunye nokugcina inkqubo ye-nervous system.
• I-Vitamin C, ekwabizwa ngokuba yi-ascorbic acid, yi-antioxidant ekhuthaza amazinyo kunye neentsini ezisempilweni. Inceda umzimba ukuba uthathe i-iron kunye nokugcina izicubu ezisempilweni. Kukwabalulekile kunyango lwamanxeba.
• UVitamin D ukwaziwa ngokuba yi "sunshine vitamin," kuba yenziwe ngumzimba emva kokuba selangeni. Imizuzu elishumi ukuya kweli-15 yokukhanya kwelanga kathathu ngeveki yanele ukuvelisa iimfuno zomzimba wevithamini D kubantu abaninzi kwiindawo ezininzi. Abantu abangahlali kwiindawo ezinelanga abanako ukwenza uvithamini D. Kunzima kakhulu ukufumana ivithamin D eyoneleyo kwimithombo yokutya kuphela. Vitamin D kunceda umzimba ukufunxa calcium. Udinga ikhalsiyam kuphuhliso oluqhelekileyo kunye nokugcinwa kwamazinyo kunye namathambo asempilweni. Kuyanceda ukugcina amanqanaba egazi afanelekileyo e-calcium kunye ne-phosphorus.
• UVitamin E yi-antioxidant ekwabizwa ngokuba yi-tocopherol. Inceda umzimba ukuba wenze iiseli ezibomvu zegazi kwaye usebenzise uvithamini K.
• I-Vitamin K iyafuneka kuba ngaphandle kwayo, igazi belingenakunamathelana (lijiye). Olunye uphononongo lubonisa ukuba kubalulekile kwimpilo yethambo.
• I-Biotin ibalulekile kwimetabolism yeeproteni kunye neicarbohydrate, nakwimveliso yehomoni kunye necholesterol.
• I-Niacin yivithamini B enceda ukugcina ulusu kunye nemithambo-luvo esempilweni. Ineziphumo zokunciphisa i-cholesterol kwiidosi eziphezulu.
• I-Folate isebenza nge-vitamin B12 ukunceda ukwenza iiseli ezibomvu zegazi. Iyimfuneko kwimveliso ye-DNA, elawula ukukhula kwezicubu kunye nokusebenza kweeseli. Nawuphi na umfazi okhulelweyo kufuneka aqiniseke ukuba ufumana ubungakanani obaneleyo. Amanqanaba asezantsi e-folate aqhagamshelwe kwiziphene zokuzalwa ezinjenge-spina bifida. Ukutya okuninzi ngoku kuqiniswe nge-folic acid.
• I-Pantothenic acid ibalulekile kwimetabolism yokutya. Ikwadlala indima kwimveliso yehomoni kunye necholesterol.
• I-Riboflavin (i-vitamin B2) isebenza nezinye iivithamini B. Kubalulekile ukukhula komzimba kunye nokuveliswa kweeseli ezibomvu zegazi.
• I-Thiamine (ivithamini B1) inceda iiseli zomzimba zitshintshe ii-carbohydrate zibe ngamandla. Ukufumana i-carbohydrate eyaneleyo kubaluleke kakhulu ngexesha lokukhulelwa kunye nokuncancisa. Kukwabalulekile ekusebenzeni kwentliziyo nakwiiseli zemithambo-luvo esempilweni.
• I-Choline inceda ekusebenzeni okuqhelekileyo kwengqondo kunye nenkqubo ye-nervous. Ukunqongophala kwe-choline kunokubangela ukudumba esibindini.
• I-Carnitine inceda umzimba ukutshintsha ii-acid ezinamandla.

IIVITAMINI ZAMANQAKU ANOKUTHENGA AMANQAKU

Vitamin A:

• Iziqhamo ezinombala omnyama
• Imifuno enamagqabi amnyama
• Umpakathi weqanda
• Ubisi oluqinisiweyo kunye neemveliso zobisi (itshizi, iyogathi, ibhotolo, kunye cream)
• Isibindi, inyama yenkomo kunye nentlanzi

Vitamin D:

• Iintlanzi (iintlanzi ezinamafutha ezinje nge salmon, mackerel, herring, kunye neorenji roughy)
• Ioyile yesibindi sentlanzi (ioyile yesibindi seentlanzi)
• Ukutya okuziinkozo okuqinisiweyo
• Ubisi oluqinisiweyo kunye neemveliso zobisi (itshizi, iyogathi, ibhotolo, kunye cream)

Vitamin E:

• Iponyoponyo
• Imifuno eluhlaza emnyama (isipinashi, i-broccoli, i-asparagus, kunye nemifuno ye-turnip)
• Imajarini (yenziwe ngesafflower, umbona kunye neoyile yelanga)
• Ioyile (i-safflower, ingqolowa kunye nojongilanga)
• Ipapaya kunye nemango
• Imbewu kunye namandongomane
• Ingqolowa ingqolowa kunye neoyile yentsholongwane yengqolowa

Vitamin K:

• Ikhaphetshu
• Icauliflower
• Ukutya okuziinkozo
• Imifuno eluhlaza emnyama (i-broccoli, ihlumelo laseBrussels, kunye ne-asparagus)
• Imifuno enamagqabi amnyama (isipinatshi, i-kale, ii-collards, kunye nemifuno ye-turnip)
• Iintlanzi, isibindi, inyama yenkomo kunye namaqanda

IIVITAMINI ZAMANZI AMANYAKA

Biotin:

• Itshokholethi
• Ukutya okuziinkozo
• Umpakathi weqanda
• Iimbotyi
• Ubisi
• Amantongomane
• Inyama yomzimba (isibindi, izintso)
• Inyama yehagu
• Igwele

Umntu:

• I-Asparagus kunye ne-broccoli
• Iibhontshi
• Igwele leBrewer
• Iimbotyi ezomileyo (i-pinto ephekiweyo, i-navy, izintso kunye ne-lima)
• Ukutya okuziinkozo okuqinisiweyo
• Luhlaza, imifuno enamagqabi (isipinatshi kunye neroma yeletisi)
• Iilentile
• Iiorenji kunye nejusi yeorenji
• Ipeanut butter
• Imbotyi yengqolowa

I-Niacin (ivithamini B3):

• Iponyoponyo
• Amaqanda
• Izonka ezityetyisiweyo kunye neenkozo eziqinisiweyo
• Iintlanzi (ityhuna kunye nentlanzi yamanzi anetyuwa)
• Ukutya inyama
• Iimbotyi
• Amantongomane
• Amazambane
• Iinkuku

I-Pantothenic acid:

• Iponyoponyo
• Broccoli, kale, kunye neminye imifuno kusapho lwekhaphetshu
• Amaqanda
• Iimbotyi neelentile
• Ubisi
• Imashurumi
• Inyama yomzimba
• Iinkuku
• Iitapile ezimhlophe kunye neebhatata
• Iinkozo ezipheleleyo

I-thiamine (i-vitamin B1):

• Ubisi olomileyo
• Iqanda
• Isonka esityetyisiweyo kunye nomgubo
• Ukutya inyama
• Iimbotyi (iimbotyi ezomileyo)
• Amandongomane nembewu
• Inyama yomzimba
• Iifama
• Amazimba

IPyroxidine (ivithamini B6):

• Iponyoponyo
• Ibhanana
• Iimbotyi (iimbotyi ezomileyo)
• Inyama
• Amantongomane
• Iinkuku
• Iinkozo ezipheleleyo (ukugaya kunye nokususa kususa le vithamini)

Vitamin B12:

• Inyama
• Amaqanda
• Ukutya okuqinisiweyo njenge-soymilk
• Ubisi kunye neemveliso zobisi
• Inyama yomzimba (isibindi kunye nezintso)
• Iinkuku
• Igobolondo

QAPHELA: Imithombo yezilwanyana ye-vitamin B12 ifunxwe ngcono kakhulu ngumzimba kunemithombo yezityalo.

Vitamin C (ascorbic acid):

• Ibrokholi
• ibrussels sprouts
• Ikhaphetshu
• Icauliflower
• Iziqhamo zeCitrus
• Iitapile
• Ispinatshi
• Ierberberries
• Utamatisi kunye nejusi yetumato

Abantu abaninzi bacinga ukuba ukuba ezinye zilungile, uninzi lungcono. Oku akusoloko kunjalo. Amanani aphezulu eevithamini ezithile anokuba yityhefu. Buza umboneleli wakho wezempilo ukuba yintoni efanelekileyo kuwe.

Izibonelelo eziCetyiswayo zokutya (i-RDAs) zeevithamini zibonisa ubuninzi bevithamini yabantu abaninzi ekufuneka beyifumene ngosuku ngalunye.

• I-RDA yeevithamini inokusetyenziselwa iinjongo zomntu ngamnye.
• Ingakanani ivithamini nganye oyifunayo kuxhomekeke kubudala bakho kunye nesini. Ezinye izinto, njengokukhulelwa kunye neemeko zakho zempilo, nazo zibalulekile.

Eyona ndlela yokufumana zonke iivithamini zemihla ngemihla ozifunayo kukutya ukutya okunezakha-mzimba eziqulathe iintlobo ngeentlobo zeziqhamo, imifuno, ukutya okunefisi yobisi, iimbotyi (iimbotyi ezomisiweyo), iilentile, kunye neenkozo ezipheleleyo.

Izongezo zokutya yenye indlela yokufumana iivithamini ozifunayo ukuba ukutya okutyayo akuboneleli ngeevithamini ezaneleyo. Izincedisi zinokuba luncedo ngexesha lokukhulelwa kunye neengxaki ezizodwa zonyango.

Ukuba uthatha izongezo, sukuthatha ngaphezulu kwe-100% ye-RDA ngaphandle kokuba uphantsi kweliso lomboneleli. Lumka kakhulu malunga nokuthatha izixa ezikhulu zevithamini ezinyibilikayo ezinamafutha. Oku kubandakanya iivithamini A, D, E, kunye noK. Ezi vithamini zigcinwa kwiiseli ezinamanqatha, kwaye zinokwakha emzimbeni wakho kwaye zinokubangela iziphumo eziyingozi.

• Iziqhamo nemifuno

Mason JB. Iivithamini, ukulandelela iiminerali, kunye nezinye izinto ezincinci. Ku: IGoldman L, iSchafer AI, ii-eds. Amayeza eGoldman-Cecil. Umhla wama-25. IPhiladelphia, PA: Elsevier Saunders; I-2016: isahluko 218.

USalwen MJ. Iivithamini kunye nokulandela umkhondo. Ku: McPherson RA, Pincus MR, ii-eds. Ukuchongwa kweKlinikhi kaHenry kunye noLawulo ngeendlela zeLebhu. Umhla we-23. ISt Louis, MO: Elsevier; I-2017: isahluko 26.