Zithini iivithamini kunye nezinto abazenzayo
Umxholo
Iivithamini zizinto eziphilayo ezifunwa ngumzimba ngexabiso elincinci, ezibalulekileyo ekusebenzeni komzimba, kuba zibalulekile ekugcineni amajoni omzimba asempilweni, ukusebenza kakuhle kwemetabolism kunye nokukhula.
Ngenxa yokubaluleka kwayo kulawulo lweenkqubo ze-metabolic, xa zifunxwa ngokungonelanga okanye xa umzimba unokusweleka kweevithamini, oku kungazisa umngcipheko kwezempilo, onje ngombono, izihlunu okanye iingxaki zemithambo-luvo.
Njengokuba umzimba ungakwazi ukudibanisa iivithamini, kufuneka zingeniswe ngokutya, kubaluleke kakhulu ukutya ukutya okunezondlo, okunotye imifuno kunye nemithombo eyahlukeneyo yeprotheni.
Ukwahlula iivithamini
Iivithamini zinokwahlulwa zanyibilika ngamanqatha kunye namanzi anyibilikayo, kuxhomekeke kunyibiliko, amafutha okanye amanzi ngokwahlukeneyo.
Iivithamini ezinyibilikayo
Iivithamini ezinyibilika ngamanqatha zizinzile kwaye ziyamelana nefuthe le-oxidation, ubushushu, ukukhanya, i-asidi kunye ne-alkalinity, xa kuthelekiswa nezo zanyibilika emanzini. Imisebenzi yabo, imithombo yokutya kunye neziphumo zokusilela kwabo zidweliswe kule theyibhile ilandelayo:
Vitamin | Imisebenzi | Imithombo | Iziphumo zokukhubazeka |
|---|---|---|---|
| (Retinol) | Ukugcina umbono ophilileyo Umahluko weeseli ze-epithelial | Isibindi, iqanda leqanda, ubisi, iminqathe, iitapile, ithanga, iiapilkosi, iivatala, isipinatshi kunye nebroccoli | Ubumfama okanye ubumfama ebusuku, ukuqaqanjelwa ngumqala, isinusitis, amathumba ezindlebeni nasemlonyeni, iinkophe ezomileyo |
| D (ergocalciferol kunye necholecalciferol) | Yandisa ukufakwa kwe-calcium yamathumbu emathunjini Ukukhuthaza imveliso yeseli yethambo Kucutha ukukhutshwa kwecalcium kumchamo | Ubisi, i-oyile ye-cod yesibindi, i-herring, isardadi kunye ne-salmon Ukukhanya kwelanga (linoxanduva lokusebenzisa ivithamin D) | Idolo le-Varus, idolo le-valgus, i-cranial deformations, i-tetany kwiintsana, ubuqina bamathambo |
| E (tocopherol) | Antioxidant | Ioyile yemifuno, iinkozo ezipheleleyo, imifuno eluhlaza kunye namandongomane | Iingxaki ze-Neurological kunye ne-anemia kwiintsana ezizelwe ngaphambi kwexesha |
| U-K | Inegalelo ekwenziweni kwezinto ezixineneyo Inceda ivithamin D yenze iprotein yolawulo emathanjeni | I-Broccoli, ihlumelo laseBrussels, ikhaphetshu kunye nesipinatshi | Ulwandiso lwexesha lokuvala |
Jonga ukutya okuninzi okuneevitamin.
Iivithamini ezinyibilikayo ngamanzi
Iivithamini ezinyibilikayo ngamanzi zinokunyibilika emanzini kwaye azizinzi kangako kuneevithamini ezinamafutha. Le theyibhile ilandelayo idwelisa iivithamini ezinyibilikayo emanzini, imithombo yazo yokutya kunye neziphumo zokusilela kwezi vithamini:
| Vitamin | Imisebenzi | Imithombo | Iziphumo zokukhubazeka |
|---|---|---|---|
| C (ascorbic acid) | Ukwenziwa kweCollagen Antioxidant Ukufakwa kwesinyithi | Iziqhamo kunye nejusi yeziqhamo, i-broccoli, ihlumelo laseBrussels, ipepile eluhlaza nebomvu, i-melon, istrawberry, i-kiwi kunye nepapaya | Ukopha kwiimbumba ezinamaqhuqhuva, ukuphola kwenxeba okungonelanga, ukuthambisa iziphelo zamathambo kunye nokwenza buthathaka kunye nokuwa kwamazinyo |
| B1 (thiamine) | I-carbohydrate kunye ne-amino acid metabolism | Inyama yehagu, iimbotyi, intsholongwane yengqolowa kunye neenkozo eziqinisiweyo | I-anorexia, ukwehla kobunzima, ubuthathaka bemisipha, i-peripheral neuropathy, ukusilela kwentliziyo kunye ne-wernicke encephalopathy |
| B2 (iribhoflavin) | Iprotein metabolism | Ubisi kunye neemveliso zobisi, amaqanda, inyama (ngakumbi isibindi) kunye neenkozo eziqinisiweyo | Izilonda emilebeni nasemlonyeni, kwi-seborrheic dermatitis kunye nase-normochytic anaemia |
| B3 (niacin) | Ukuveliswa kwamandla I-synthesis ye-fatty acids kunye ne-hormone ye-steroid | Isifuba senkukhu, isibindi, ityhuna, enye inyama, intlanzi kunye neenkukhu, ukutya okuziinkozo, ikofu kunye neti | I-symmetrical bilateral dermatitis ebusweni, entanyeni, ezandleni nasezinyaweni, urhudo kunye nesifo sengqondo esixhalabisayo |
| I-B6 (pyridoxine) | Amino acid ukutya | Inyama yenkomo, isalmon, ibele lenkukhu, iinkozo ezigcweleyo, ukutya okuziinkozo okuqinileyo, iibhanana kunye namandongomane | Ukulimala komlomo, ukozela, ukudinwa, i-microcytic hypochromic anemia kunye nokuxhuzula kwiintsana |
| I-B9 (folic acid) | Ukwenziwa kweDNA Ukwenziwa kwegazi, amathumbu kunye neeseli zesisu zomntwana | Isibindi, iimbotyi, iilentile, intsholongwane yengqolowa, amandongomane, iasparagus, lettuce, ihlumelo laseBrussels, ibroccoli nesipinatshi | Ukukhathala, ubuthathaka, ukuphefumla kancinci, ukubetha kwentliziyo kunye ne-megaloblastic anemia |
| B12 (icyanocobalamin) | I-DNA kunye ne-RNA synthesis I-Metabolism yee-amino acid kunye namafutha acid Ukuhlanganiswa kwe-Myelin kunye nokugcinwa | Inyama, intlanzi, iinkukhu, ubisi, itshizi, amaqanda, imvubelo yesondlo, ubisi lwe-soy kunye ne-tofu eqinisiweyo | Ukudinwa, ukungxama, ukuphefumla kancinci, ukubetha, ukuphefumla, i-megaloblastic anemia, ukuphulukana noluvo kunye nokugungqa emaphethelweni, ukungaqheleki kokuhamba, ukulahleka kwenkumbulo kunye nesifo sengqondo esixhalabisayo. |
Ukongeza ekutyeni ukutya okunotye iivithamini, ungathatha izongezo zokutya ezihlala ziqulatha idosi yemihla ngemihla yeevithamini kunye neeminerali eziyimfuneko ekusebenzeni kakuhle komzimba. Yazi iintlobo ezahlukeneyo zokutya.
Yeyakho
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