Iimpawu zeentlobo eziphambili ze-hypovitaminosis kunye nendlela yokunyanga

Umxholo

• 1. Ukungabikho kwe-vitamin A
• 2. Ukungabikho kweevithamini ze-B
• 3. Ukunqongophala kukavithamini C
• 4. Ukunqongophala kukavithamini D
• 5. Ukunqongophala kukavithamini K

I-Hypovitaminosis yenzeka xa kukho ukungabikho kwevithamini enye okanye nangaphezulu emzimbeni, iphantse yabangelwa kukutya okungavumelekanga kakhulu kunye nokungondleki kokunye ukutya, njengemveliso yezilwanyana kwimeko yemifuno.

Nangona kunjalo, ukunqongophala kweevithamini kunokwenzeka ngenxa yeengxaki zempilo ezinje ngesibindi, utshintsho emathunjini okanye izifo ezinobuzaza njenge-anorexia okanye umhlaza.

1. Ukungabikho kwe-vitamin A

Nangona kunqabile, ukunqongophala kwevithamini A kunokwenzeka xa kuncitshiswa ukutya ukutya okunothe kule vithamini, njengobisi, itshizi, iminqathe okanye isipinatshi, umzekelo. Nangona kunjalo, ukungabikho kwe-vitamin A kuqhelekile kubantu abaneengxaki zesibindi okanye i-malabsorption syndrome, umzekelo.

Iimpawu eziphambili: olona phawu luphambili luqulathe utshintsho emehlweni, olufana neliso elomileyo kunye namabala, anokubangela ubumfama ebusuku. Kodwa ukongeza, eminye imiqondiso ibandakanya imikhuhlane nengqele, ulusu olomileyo nomlomo, ukungathandi ukutya kunye nentloko ebuhlungu.

Unyango njani: Unyango luhlala lusenziwa ngevithamini A yokuxhasa, ekufuneka ithathwe yonke imihla. Nangona kunjalo, inani levithamini A kufuneka lihlale libalwa ngugqirha okanye isondlo, kuba ukugqitha kwale vithamini kunokuba yityhefu emzimbeni.

2. Ukungabikho kweevithamini ze-B

Iivithamini ze-B ezintsonkothileyo zinokwahlulwa zibe ngamaqela amancinci, ngenxa yoko ukunqongophala kwazo zonke iintlobo zeevithamini B kunqabile, ngakumbi kwimeko yeanorexia, apho kuncitshiswa khona ekutyeni phantse konke ukutya.

Iivithamini ezinzima ze-B ezihlala zinqongophele zezi:

• Vitamin B1

Ukunqongophala kwe-vitamin B1, ekwabizwa ngokuba yi-beriberi, kunokwenzeka ngenxa yeengxaki ezininzi njengokuncitshiswa kokutya okune-carbohydrate, umhlaza, i-hyperthyroidism, iingxaki zesibindi okanye ukusetyenziswa gwenxa kweziyobisi ze-diuretic. Ukongeza, ngexa lokukhulelwa kunokubakho nokusilela kwale vithamini, kuba linqanaba lobomi bomfazi apho umzimba ufuna inani elikhulu levithamini.

Iimpawu eziphambili: iimpawu ezinjengobuthathaka kunye nokudinwa okugqithileyo, ukuxhuzula rhoqo kwezihlunu, ukubola ngokubanzi, ukubetha kwentliziyo, ukugcinwa kolwelo okanye ukungabikho kwememori, umzekelo, kunokuvela.

Unyango njani: ukongezwa kwale vithamini kuhlala kusetyenziswa iinyanga ezi-6 ubuncinci. Nangona kunjalo, kuyacetyiswa ukuba wenze utshintsho kwindlela otya ngayo, uyeke ukusela iziselo ezinxilisayo kwaye wandise ukutya okunevithamini. Jonga uluhlu olupheleleyo lokutya kunye nevithamini B1.

• Vitamin B6

Ukongeza ekunciphiseni ukutya ukutya okune-vitamin B6, ukunqongophala kwale vithamini kunokwenzeka nakwabantu abaneengxaki zezintso, izifo zesisu, isifo samathambo okanye ukusela kakhulu utywala.

Iimpawu eziphambili: le vithamini ibaluleke kakhulu kwinkqubo yemithambo-luvo, ke ngoko, ukusilela kwayo kunokubangela ukudideka, ukudakumba, amajoni omzimba abuthathaka, ukudumba kolwimi, iingxaki zolusu kunye ne-anemia.

Unyango njani: Kuyacetyiswa ukuba kusetyenziswe izongezo ze vithamin B6, ukongeza ekwandiseni ukutya okutyebileyo kwivithamini, njenge salmon, inkukhu okanye iibhanana, umzekelo. Dibana nokunye ukutya okunotye ivithamini B6.

• B12 ivithamini

Ukunqongophala kolu hlobo lwevithamini kuxhaphake kakhulu kubantu abatya inyama, kuba eyona mithombo iphambili yevithamini B12 yimveliso yemvelaphi yezilwanyana, njengeqanda, inyama okanye itshizi, ezingeyonxalenye yezona zithintelo zitya imifuno. Nangona kunjalo, ukunqongophala kwale vithamini kunokwenzeka nakwabantu abanokwehla kwe-intrinsic factor, eyisixhobo esiveliswa esiswini esinceda ukufunxa ivithamini B12.

Iimpawu eziphambili: Ukunqongophala kukavithamini B12 sesinye sezizathu eziphambili zokungabikho kwegazi emzimbeni, kwaye ke, ezinye zeempawu zokungabikho emzimbeni kunokubandakanya ukudinwa kakhulu, ukunciphisa umzimba, ukubetha ezandleni nasezinyaweni, ukudideka, ukunqongophala kokulingana okanye izilonda emlonyeni, umzekelo.

Unyango njani: Uyacetyiswa ukuba wenze utshintsho kwindlela otya ngayo, wandise ukutya okutyebileyo kule vithamini. Nangona kunjalo, kwimeko yabantu abatya imifuno kuphela okanye abantu abanesimo esingaphakathi, inaliti yevithamini inokuba yimfuneko. Funda ngakumbi malunga nokunqongophala kwale vithamini.

Jonga uluhlu olupheleleyo lweempawu zokunqongophala kwivithamini nganye yobunzima be-B.

3. Ukunqongophala kukavithamini C

IVitamin C ayinakuveliswa ngumzimba womntu kwaye, ke, kufuneka ingeniswe kukutya ngokutya okunje ngeorenji, isipinatshi okanye iitumato. Ukongeza, abantu abanotshintsho ekufunxweni ngamathumbu, njengakwimeko yesifo sikaCrohn okanye isifo sokudumba okwenziwa sisilonda sikabhobhosi, banomngcipheko omkhulu wokunqongophala kwale vithamini.

Iimpawu eziphambili: Iimpawu zokuqala zibandakanya ukudinwa, iintlungu zemisipha kunye namabala amfusa kulusu, nangona kunjalo, ngokuya kusiba mandundu kwengxaki, ukudumba nokopha kweentsini, izifo ezenzeka rhoqo okanye ukulahleka kwamazinyo, umzekelo.

Unyango njani: Ukongeza ekufumaneni ivithamin C, kufuneka kwandiswe ukutya ukutya okunevithamini. Jonga ukuba kukuphi ukutya okuneyona vithamin C.

4. Ukunqongophala kukavithamini D

Ukongeza ekunciphiseni ukutya ukutya okunovithamin D, njenge salmon, amaqanda okanye isardadi, ukunqongophala kwale vithamini nako kunokwenzeka xa kungekho langa elaneleyo, umzekelo.

Iimpawu eziphambili: ezona mpawu zixhaphakileyo ziintlungu zethambo kunye nobuthathaka bemisipha. Nangona kunjalo, ngokuhamba kwexesha iingxaki ezinzulu ezinje ngesifo sentliziyo, umhlaza okanye isifuba esinobungozi sinokuvela ebantwaneni.

Unyango njani: umntu kufuneka anyuse ukutyiwa kokutya okune-vitamin D kwaye asebenzise izongezo zale vithamini D. Ukongeza, kuyacetyiswa ukuba kwandiswe ukukhanya kwelanga okukhuselekileyo, njengoko umzimba ukwazi ukuvelisa ivithamin D xa ukhanyiswe lilanga. Jonga okokutya okongeza ekudleni kwakho.

5. Ukunqongophala kukavithamini K

Ukunqongophala kukavithamini K kuxhaphake kakhulu kwiintsana, kubangelwa ziingxaki ezinjengosulelo olusezantsi lwevithamini yiplacenta, ukukhula kwesibindi okanye ukunciphisa ivithamin K ngelensi yoomama. Nangona kunjalo, ukunqongophala kukavithamini K nako kunokwenzeka nakwabantu abadala abanotshintsho olunje ngokunxila, ii-malabsorption syndromes okanye ukusetyenziswa kwee-antibiotics, umzekelo.

Iimpawu eziphambili: Ukunqongophala kukavithamini K kunokubangela iimpawu ezinjengeengxaki zokunqanda igazi, ukopha rhoqo kunye nokugruzuka kolusu.

Unyango njani? Kucetyiswa ukuba usebenzise izongezo ze vithamin K, ekufuneka ibalwe ngugqirha. Ukongeza, kubalulekile ukonyusa ukutya okutyayo okunevithamini K. Jonga uluhlu lokutya kweyona vithamin K.