Ukutya okune-Vitamin
Umxholo
- Iindidi zeevithamini
- Itafile yokutya etyebileyo kwiivithamini
- Nini ukuthatha izongezo zeevithamini
- Zithini iivithamini ezibeka ubunzima
Ukutya okunotye iivithamini kunceda ukugcina ulusu lwakho lusempilweni, iinwele zakho zintle kwaye umzimba wakho ulungelelene, uthintela izifo ezinjenge-anemia, iscurvy, ipellagra kunye neengxaki zehomoni okanye zophuhliso.
Eyona ndlela yokungenisa iivithamini kukutya okumibalabala kuba ukutya akunayo nje ivithamini enye kwaye olu hlobo lwezakha mzimba lwenza ukutya kube kokulinganayo kwaye kusempilweni. Ke ngoko, naxa usitya iorenji, etyebileyo kwiVitamin C, ifayibha, ezinye iivithamini kunye neeminerali nazo ziyangena.
Iindidi zeevithamini
Zimbini iintlobo zeevithamini: ezinyibilikayo ezinamafutha, ezinje ngevithamini A, D, E, K; Ezikhona ikakhulu kukutya okunjengobisi, ioyile yeentlanzi, iimbewu kunye nemifuno, enjenge-broccoli, umzekelo.
Kwaye ezinye iivithamini ngamavithamini anyibilikayo emanzini, njengevithamini B kunye nevithamin C, ezifumaneka kukutya okufana nesibindi, igwele lebhiya kunye neziqhamo zesitrasi, umzekelo.
Itafile yokutya etyebileyo kwiivithamini
| Vitamin | Imithombo ephezulu | Kubalulekile kwi |
| Vitamin A | Isibindi, ubisi, amaqanda. | Ukuthembeka kolusu kunye nempilo yamehlo. |
| Vitamin B1 (Thiamine) | Inyama yehagu, amandongomane eBrazil, iihabile. | Phucula ukwetyisa kwaye yinto egxotha iingcongconi. |
| Vitamin B2 (Riboflavin) | Isibindi, igwele lotywala, ioat bran. | Impilo yeenzipho, iinwele nolusu |
| Vitamin B3 (Niacin) | Igwele leBrewer, isibindi, amandongomane. | Impilo yenkqubo |
| Vitamin B5 (iPantothenic acid) | Ipasta entsha, isibindi, imbewu kajongilanga. | Ukulwa noxinzelelo kunye nokugcina ukusebenza kwesiqhelo kwendlela yesisu |
| Vitamin B6 (Pyridoxine) | Isibindi, ibhanana, isalmon. | Khusela iarteriosclerosis |
| Biotin | Amandongomane, iihazelnuts, ingqolowa yengqolowa. | I-Metabolism ye-carbohydrate kunye neeproteni. |
| Ifolic acid | Isibindi, igwele lebhiya, iilentile. | Uthatha inxaxheba ekubunjweni kweeseli zegazi, ukuthintela i-anemia kunye nokomeleza amajoni omzimba. |
| Vitamin B12 (Cobalamin) | Isibindi, ukutya kwaselwandle, iimbatyisi. | Ukuqulunqwa kweeseli ezibomvu zegazi kunye nokuthembeka kwintsholongwane yesisu. |
| Vitamin C | I-Strawberry, i-kiwi, iorenji. | Yomeleza imithambo yegazi kwaye ukhawulezise ukuphilisa amanxeba nokutsha. |
| Vitamin D | I-oyile yesibindi se-cod, ioyile yesalmon, iimbatyisi. | Ukomeleza amathambo. |
| Vitamin E | Ingqolowa yeoyile yentsholongwane, imbewu kajongilanga, hazelnut. | Ukunyaniseka kwesikhumba. |
| Vitamin K | Amahlumelo aseBrussels, i-broccoli, icauliflower. | Ukujiya kwegazi, ukunciphisa ixesha lokopha kwenxeba. |
Ukutya okunotye iivithamini nako kuneemaminerali, ezinje ngemagniziyam kunye nentsimbi, enceda ekulweni nokudinwa ngokwasemzimbeni, ukudinwa kwengqondo, iicramps kunye ne-anemias, umzekelo.
Iivithamini kunye neeminerali zizondlo ezibalulekileyo ezithintela ukuqala kwesifo. Bukela le vidiyo ilandelayo kwaye ujonge ukutya okuneevithamini kunye neeminerals kunye nezibonelelo zempilo abanazo:
Nini ukuthatha izongezo zeevithamini
Izongezo zeVitamin, ezinje ngeCentrum, zihlala zisetyenziswa xa kukho isidingo esikhulu somzimba kwezi zakhamzimba, njengokukhulelwa okanye ukuncancisa, umzekelo.
Ukongeza, izongezo zevithamini zikwasetyenzisiwe njengesongezelelo ukutyebisa ukutya ngenxa yoxinzelelo olugqithisileyo okanye umthambo, umzekelo, kuba kwezi meko umzimba ufuna iivithamini ezingaphezulu.
Ukuthatha izongezo zeevithamini okanye nasiphi na esinye isondlo kufuneka sisetyenziswe kuphela phantsi kwengcebiso kagqirha okanye isondlo.
Zithini iivithamini ezibeka ubunzima
Iivithamini zineekhalori mahala kwaye ke azityebisi. Nangona kunjalo, ukongezwa kweevithamini, ngakumbi iivithamini ze-B, njengoko kunceda ukulawula ukusebenza komzimba kunokukhokelela ekwandeni kwesifiso sokutya ukuze xa usitya ukutya okuninzi, ukusilela kwesondlo esithile kuhlawulwe.
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