Iinkcazo zeMiqathango yezeMpilo: IiVithamini

Umxholo

• Antioxidants
• Ixabiso lemihla ngemihla (DV)
• Izibonelelo zokutya
• Iivithamini ezinyibilikayo
• Umntu
• IiMultivitamin / iMamineral Supplements
• Niacin
• Isibonelelo seDiary esicetyiswayo
• Vitamin A
• Vitamin B6
• Vitamin B12
• Vitamin C
• Vitamin D
• Vitamin E
• Vitamin K
• Iivithamini
• IiVithamini ezinyibilikayo emanzini

Iivithamini zinceda imizimba yethu ikhule kwaye ikhule ngesiqhelo. Eyona ndlela yokufumana iivithamini ezaneleyo kukutya ukutya okunezinto ezahlukeneyo kunye nokutya okwahlukeneyo. Ukwazi malunga neevithamini ezahlukeneyo kunye nezinto abazenzayo kunokukunceda uqiniseke ukuba ufumana iivithamini ezaneleyo.

Fumana iinkcazo ezingakumbi ngoQeqesho | Impilo Jikelele | Izimbiwa | Isondlo | Iivithamini

Antioxidants

Antioxidants zizinto ezinokuthintela okanye zilibazise ezinye iintlobo zomonakalo weseli. Imizekelo ibandakanya i-beta-carotene, i-lutein, i-lycopene, i-selenium, kunye neevithamini C kunye no-E. Zifumaneka kukutya okuninzi, kubandakanya iziqhamo kunye nemifuno. Zikwafumaneka njengezongezo zokutya. Uninzi lophando alubonisanga zongezelelo ze-antioxidant zokuba luncedo ekuthinteleni izifo.
Imvelaphi: Amaziko kaZwelonke wezeMpilo, iOfisi yeZongezelelo zokutya

Ixabiso lemihla ngemihla (DV)

Ixabiso lemihla ngemihla (i-DV) likuxelela ukuba yeyiphi ipesenti yesondlo esinika ukutya okanye isongezelelo xa kuthelekiswa nemali ekucetyiswa.
Imvelaphi: Amaziko kaZwelonke wezeMpilo, iOfisi yeZongezelelo zokutya

Izibonelelo zokutya

Isongezelelo sokutya yimveliso oyithathayo ukongeza ukutya kwakho. Inezinto zokutya enye okanye nangaphezulu (kubandakanya iivithamini; iiminerali; imifuno okanye ezinye izityalo; iiamino acid kunye nezinye izinto). Izongezo akufuneki ziye kuvavanyo olwenziwa ngamachiza ukuze lusebenze kwaye lukhuseleke.
Imvelaphi: Amaziko kaZwelonke wezeMpilo, iOfisi yeZongezelelo zokutya

Iivithamini ezinyibilikayo

Iivithamini ezinyibilika ngamanqatha zibandakanya iivithamini A, D, E, kunye noK. Umzimba ugcina iivithamini ezinyibilikayo ezinamafutha kwisibindi nakwizicwili ezinamafutha.
Imvelaphi: IZiko leLizwe leSwekile kunye neZifo zeDigestive kunye neZintso

Umntu

I-Folate yi-B-vitamin ekhoyo ngokwemvelo kukutya okuninzi. Ifom yefolate ebizwa ngokuba yi-folic acid isetyenziswa kwizongezo zokutya kunye nokutya okuqinileyo. Imizimba yethu ifuna ukubhalwa ukuze yenze iDNA kunye nezinye izinto zofuzo. I-Folate nayo iyafuneka ukuze iiseli zomzimba zahlule. Kubalulekile ukuba abasetyhini bafumane i-folic acid eyaneleyo ngaphambi nangexesha lokukhulelwa. Inokuthintela iziphene ezinkulu zokuzalwa kwengqondo yomntwana okanye umqolo.
Imvelaphi: Amaziko kaZwelonke wezeMpilo, iOfisi yeZongezelelo zokutya

IiMultivitamin / iMamineral Supplements

Isongezelelo seMultivitamin / sezimbiwa siqulathe indibanisela yeevithamini kunye neeminerali. Ngamanye amaxesha banezinye izinto, ezinje ngamayeza. Zikwabizwa ngokuba zii-multis, multiples, okanye iivithamini ngokulula. IMultis inceda abantu ukuba bafumane izixa ezinconyelwayo zeevithamini kunye neeminerals xa bengakwazi okanye bangafumani ngokwaneleyo kwezi zakhamzimba kukutya.
Imvelaphi: Amaziko kaZwelonke wezeMpilo, iOfisi yeZongezelelo zokutya

Niacin

I-Niacin sisondlo kwisakhiwo se-vitamin B. Umzimba uyayidinga ngexabiso elincinci ukuze usebenze kwaye uhlale usempilweni. I-Niacin inceda ezinye ii-enzymes zisebenze ngokufanelekileyo kwaye zinceda ulusu, imithambo-luvo, kunye neendlela zokugaya ukutya ukuhlala usempilweni.
Imvelaphi: IZiko leSizwe loMhlaza

Isibonelelo seDiary esicetyiswayo

Isibonelelo seDiary esicetyiswayo (RDA) sisixa sesondlo ekufuneka usifumene suku ngalunye. Kukho ii-RDAs ezahlukeneyo ngokusekwe kubudala, isini, nokuba ngaba umfazi ukhulelwe okanye uncancisa.
Imvelaphi: Amaziko kaZwelonke wezeMpilo, iOfisi yeZongezelelo zokutya

Vitamin A

IVitamin A idlala indima kumbono wakho, ukukhula kwethambo, ukuzala kwakhona, ukusebenza kweeseli, kunye namajoni omzimba. Vitamin A yi antioxidant. Inokuvela kwizityalo okanye kwimithombo yezilwanyana. Imithombo yezityalo iquka iziqhamo ezimibalabala kunye nemifuno. Imithombo yezilwanyana ibandakanya isibindi kunye nobisi olupheleleyo. I-Vitamin A yongezwa nakokutya okufana neenkozo.
Imvelaphi: NIH iMedlinePlus

Vitamin B6

I-Vitamin B6 ikhona kukutya okuninzi kwaye yongezwa kokunye ukutya. Umzimba udinga ivithamini B6 kwiindlela ezininzi zokuphendula kwimichiza. I-Vitamin B6 iyabandakanyeka kuphuhliso lobuchopho ngexesha lokukhulelwa nasebusaneni. Ikwabandakanyeka ekusebenzeni komzimba.
Imvelaphi: Amaziko kaZwelonke wezeMpilo, iOfisi yeZongezelelo zokutya

Vitamin B12

UVitamin B12 unceda ukugcina imithambo-luvo kunye neeseli zomzimba ziphilile. Inceda ekwenzeni iDNA, imathiriyeli yemfuza kuzo zonke iiseli. I-Vitamin B12 ikwanceda ukuthintela uhlobo lwe-anemia olwenza abantu badinwe kwaye babe buthathaka. I-Vitamin B12 ifumaneka ngokwendalo kwiintlobo ngeentlobo zokutya kwezilwanyana. Iyongezwa kokutya okuqinisiweyo kwaye ifumaneka kwizongezo ezininzi ze-multivitamin.
Imvelaphi: Amaziko kaZwelonke wezeMpilo, iOfisi yeZongezelelo zokutya

Vitamin C

Vitamin C yi-antioxidant. Kubalulekile kulusu lwakho, amathambo, kunye nezicubu ezinxibelelanayo. Ikhuthaza ukuphilisa kwaye inceda umzimba ukuba uthathe i-iron. UVitamin C uvela kwiziqhamo kunye nemifuno. Imithombo elungileyo ibandakanya i-citrus, obomvu kunye nepelepele eluhlaza, iitumato, ibrokholi kunye nemifuno. Ezinye iijusi kunye neenkozo zongeze ivithamin C.
Imvelaphi: NIH iMedlinePlus

Vitamin D

Vitamin D kunceda umzimba wakho ukufunxa calcium. I-calcium yenye yeebhloko eziphambili zokwakha ithambo. Ukungabikho kwe-vitamin D kunokukhokelela kwizifo zamathambo ezifana ne-osteoporosis okanye i-rickets. I-Vitamin D ikwanendima kwimithambo-luvo yakho, izihlunu, kunye neenkqubo zomzimba. Unokufumana ivithamin D ngeendlela ezintathu: ngolusu lwakho (elangeni), ekudleni kwakho, nakwizincedisi. Umzimba wakho wenza i-vitamin D ngokwendalo emva kokukhanya kwelanga. Nangona kunjalo, ukukhanya kwelanga okuninzi kunokubangela ukuguga kolusu kunye nomhlaza wolusu, abantu abaninzi bazama ukufumana ivithamin D yabo kweminye imithombo. Ukutya okunotyebileyo kwe-Vitamin D kubandakanya izikhupha zamaqanda, iintlanzi zetyuwa, kunye nesibindi. Okunye ukutya, njengobisi kunye nesiriyeli, zihlala zongeze ivithamini D. Unokuthatha izongezo ze vithamin D. Jonga umboneleli wakho wezempilo ukuze ubone ukuba ungathatha malini.
Imvelaphi: NIH iMedlinePlus

Vitamin E

Vitamin E yi-antioxidant. Idlala indima kwinkqubo yakho yamajoni omzimba kunye neenkqubo zemetabolism. Uninzi lwabantu lufumana i-vitamin E eyoneleyo kukutya abakutyayo. Imithombo elungileyo yevithamini E ibandakanya ioyile yemifuno, imajarini, amandongomane nembewu, kunye nemifuno eluhlaza. UVitamin E wongezwa kukutya okufana neenkozo. Ikwafumaneka njengesongezelelo.
Imvelaphi: NIH iMedlinePlus

Vitamin K

UVitamin K unceda umzimba wakho ngokwenza iiproteni zamathambo kunye nezicubu ezisempilweni. Ikwenza iiproteni zokugubungela igazi. Zininzi iintlobo zevithamini K. Uninzi lwabantu lufumana ivithamin K kwizityalo ezifana nemifuno eluhlaza kunye namajikijolo amnyama. Iibhaktheriya emathunjini akho zivelisa inani elincinci lolunye uhlobo lwevithamini K.
Imvelaphi: NIH iMedlinePlus

Iivithamini

Iivithamini zizinto ekufuneka zenziwe yimizimba yethu ukuze zikhule kwaye zisebenze ngokwesiqhelo. Babandakanya iivithamini A, C, D, E, kunye no-K, choline, kunye neevithamini ze-B (thiamin, riboflavin, niacin, pantothenic acid, biotin, vitamin B6, vitamin B12, kunye folate / folic acid).
Imvelaphi: Amaziko kaZwelonke wezeMpilo, iOfisi yeZongezelelo zokutya

IiVithamini ezinyibilikayo emanzini

Iivithamini ezinyibilikiswa ngamanzi zibandakanya zonke iivithamini ze-B kunye nevithamin C. Umzimba awugcini ngokulula iivithamini ezinyibilikiswa ngamanzi kwaye ukhupha ngaphezulu kumchamo.
Imvelaphi: IZiko leLizwe leSwekile kunye neZifo zeDigestive kunye neZintso