Mavhithamini inokosha masanganiswa ezvisikwa anobatanidzwa mumarudzi ose emitambo inoitika mumuviri. Kutora mavitamini kunobatsira kwauri, unoda kuziva zvavari.
Ndezvipi zviratidzo zvevhithamini?
Kubva pane unyanzvi hwekugadzira, kune ma 3 mavitamini:
- mavhithamini anobva mumitikiro chaiyo nokubvisa unyoro uye fiber dzakasiyana-siyana (idzi ndidzo dzinodhura uye dzakasikwa zvakagadzirwa);
- mavitamini akawanikwa kubva kumitikiti nemubatsiro wekristalllization uye kushandiswa kwemakemikari;
- mavhithamini anogadzirwa - anogadzirwa nemakemikari anowanikwa mavhithamini chaiwo.
Mukuwedzera, mavhithamini akaparadzaniswa kuva mafuta uye mumvura. Rudzi rwekutanga mavhithamini A, D, E uye K, ayo anodyiwa mumapundu ehepatic uye mafuta. Iko mavhitamisi anoramba ari mukati megungwa, kuitira kuti ivo vanokurumidza kubviswa kubva mumuviri.
Makambani emishonga anobudisa mavhithamini nenzira yejojo, mahwendefa, sweets, syrups, nezvimwewo. Zvisinei, inofanira kurangarirwa kuti inengozi kwete kungoshaya mavitamini, asiwo kuwanda kwavo.
Ndeapi mavitamini akawanda aripo?
- Vitamini A inokosha pakuzadzika kwakakwana kwezvikamu zvakawanda, maonero akanaka nekushanda kwemasimba ekuchengetedza. Kushayikwa kwevhitamini A kunokuvadza zvakanyanya mamiriro eganda nemvere, uye kunokonzera kupera mumuviri.
- Vitamini B1 inofanirwa kuita basa remasero emagetsi nemasikisi, inobatanidzwawo mune zvimwe zvirongwa zvemagetsi. Kushayikwa kwevhitamini B1 kunokonzera chirwere chebasa rehurongwa hwehutano uye pfungwa dzisina kunaka (kusagona kurara, migraine, kusagadzikana).
- Vitamini B2 inokosha pakuita sero rekuvandudza uye nekugadzirisa kudya kwezvinhu zvinokosha, inobatawo maonero uye inochengetedza maziso kubva kumavirahini e ultraviolet. Kushayikwa kwevhitamini B2 kunokonzera zvirwere zvemaziso, kuputika kwemukasi membrane uye kukura kwekuneta.
- Vitamini B6 inokosha pamagadzirirwo emagetsi, uyewo neuropi basa. Kushaikwa kwevhithamini B6 kunoshungurudza zvakanyanya manzwiro nemagetsi emwoyo.
- Vitamini B12 inokosha kuti kuve nekukosha kweamino acids, kushandiswa kwemaitiro epachirwere uye hematopoiesis, uye kushanda kwechiropa. Hypovitaminosis inokonzera matambudziko nehutano hwevanhu.
- Vitamini C inokosha pakusimba kwakasimba uye mamiriro akanaka akanaka emidziyo yeropa. Mukuwedzera, iyi vitamini inoderedza hutachiona hwezvinhu zvimwe. Kushaikwa kwe vitamini C kunogona kutsanangurwa nekuwedzera kuneta.
- Vitamin D inofanirwa kuenzanisa kupararira kwephosphorus uye calcium, uye kushayikwa kwayo kunogona kutungamirira kukura kwechirwere chemasaga (rickets).
- Vitamin E inofanirwa kuwedzera vechidiki uye kunaka, inobata basa rezvipembenene, kunyanya - zvepabonde. Kushaikwa kwevhitamini E , pakati pezvimwe zvinhu, kunogona kukonzera hutombidhi hwe vitamini A.
- Vitamin PP inotungamirira basa rakakura rekutya, rinokosha kune protein metabolism uye mapfupa ekufema. Kushaiwa vitamini PP kunokonzera chirwere chinotyisa - pellagra.
- Vitamin F ine-anti-allergen effect, inoderedza kupisa, inonyanya kukanganisa kuumbwa kwemunhu. Kushayikwa kwaro kunokonzera donhi muhutachiona uye kuputsa kwemasabolism.
- Vitamini H inobatanidzwa mumagetsi, kushandiswa kwemakemikari ekudzivirira uye zvirwere zvinorwisa zvirwere zvakasiyana-siyana.
- Vitamin K yakakosha pakukura uye kukura kwemafupa emapfupa uye masaga, iko kwepuroteni uye kushandiswa kwehutachiona uye kuderedza zvirongwa.
Zvose mavhithamini ane unhu hwakanaka kwazvo. Kuti uwane zvose zvinodiwa mavhithamini zvakanyanya sezvinobvira, ona tafura yavo yezviri mukati mune zvigadzirwa.
