Sei mavhitamini achidiwa kune huku, chii chinokanganiswa nekushaiwa kwavo

Mhuka dzinotambura zvikuru mumwedzi yekutanga yehupenyu, saka kuwana kudya kwakanaka kunofanira kuva chinhu chinonyanya kukosha icho muridzi weshiri anofanira kutarisira. Asi kunyange kubva pakudya kwakasiyana-siyana, huku hadzizokwanisi kuwana zvese zvinovaka muviri. Nokudaro, iwe unoda kuvapa mavitamini mukuwedzera kune zvokudya zvezuva nezuva.

Chii chinogona kukanganisa kushaikwa kwevhitamini?

Nokuda kwekukura kwakakwana kwehupi hupenyu, kusanganiswa kwezvinhu zvakawanda kunodiwa. Chinhu chinonyanya kukosha pakusimudza huku kuchava kuwana mavhithamini akakodzera anobatsira pakukura uye kuumbwa kwakakodzera kwemhuka duku.

Kana chisikwa chinokura chisingagamuchiri seti yakakwana yezvinhu zvinodiwa, saka huku dzinoita beriberi. Izvi zvinotyisidzira kukanganisa metabolism, uye somugumisiro, shiri inobatwa nezvirwere zvakasiyana-siyana.

Polyavitaminosis

Polyavitaminosis inoitika mushure mekushaikwa kwevhitamini A, B uye D. Chirwere ichi chinokura muhuku kubva pazuva regumi rekuzvarwa uye chinogona kutyisidzira shiri kusvika pamazuva makumi matatu. Chinhu chekutanga chinobatwa nechirwere ichi ndechekumira kwekukura kwehuku. Zviratidzo zvechirwere zvinonyanya kuoneka kuti zvisatariswe nevaridzi. Mhungu dzinoita lethargic, kugumbuka kunotanga, shiri inorasikirwa nehuremu uye inowanzoita kugwinha. Zvose zvakanyorwa zviratidzo zvechirwere zvakafanana zvikuru nezvirwere zvinotapukira, asi zvakasiyana mukupisa kwemuviri weshiri. Kana matanho anodiwa asina kutorwa nekukurumidza uye zvinhu zvisipo mukudya zvikasawedzerwa, zvipfuwo zvinogona kufa.

Matikiti

Kushaikwa kwekufamba nguva dzose muchiedza chezuva kunogona kukonzera kuitika kwemarickets. Kudzivirira chirwere ichi chine ngozi, huku dzinoda kuvhenekerwa nemwenje we ultraviolet kwemaminitsi anoverengeka zuva rega rega. Mineral supplementation inofanirwawo kune mhuka duku., saka choko, pfupa rekudya, yakapwanyika mazai anofanira kunge aripo mukudya kweshiri nguva dzose. Mafuta ehove akasimbiswa anogona kugadzirisa kushaya vhitamini D uye anofanira kudyiwa kubva pamagiramu matatu kusvika gumi pazuva.

Mavhitaminzi anokamurwa sei?

Maererano nenzira yekuparara, mavitamini akakamurwa kuva mapoka maviri.

• Mavhitamini anonyungudika mumvura.
• Mafuta soluble mavhitaminzi.

Mavhitamini anonyungudika mumvura anosanganisira B mavhitaminzi C, R. Mavhitaminzi anonyungudika emafuta A, E, D, K.

Akakosha mavhitaminzi

Zvichienderana nekuti huku dzinochengetwa munzvimbo yakavharwa kana kuti dzine nguva dzose, seti yevhitamini yekuwedzera inofanira kunge yakasiyana. Chokutanga pane zvose, pamazano enyanzvi, shiri dziya dzisina mukana wekudzura uswa hwakasvibirira pakufamba dzinofanira kugamuchira uswa uhwu sevhitamini yekuwedzera.

Huswa huchangobva kuchekwa, hunosanganisira clover, dandelion, alfalfa, quinoa, dandelion, hunofanira kuwedzerwa zuva nezuva pakudya kwehuku. pachiyero che 30 gramu pamusoro. Iwe unogona kuwedzera miriwo kubva mubindu kune imwechete yemishonga inosanganiswa. Mashizha ebheet top, white cabbage anonyatsokodzera.

Iyo huru sosi ye carotene uye mavhitaminzi E, B inogona kuva pine uye spruce tsono. Inogona kukohwa nekutanga kuunganidza nekuomesa. Vanotanga kuwedzera tsono dzakachekwa pakudya kubva pazera remakore gumi.

Carotene inogonawo kuwanikwa mumakaroti akajairwa, anogona kudyiswa angave akaomeswa kana kuti akaomeswa. Kubva pazera remazuva mashanu, huku dzinogona kudyiswa nemagiramu matatu emakaroti akachekwa imwe neimwe. Uyewo, makaroti anogona kusanganiswa nevasanganisi vakanyorova.

Tsanangudzo yemavithamini makuru

• Retinol (A) mutoro wekukura kwemunhu. Ichi chikamu chakakosha chekukura kwakakwana chinotora chikamu mune metabolism. Kushaikwa kunogona kuita kuti muviri unzwe kubatwa nezvirwere zvakaukomberedza. Retinol yakazara nemiriwo yakasvibirira chikafu, saka zviri nyore kugadzirisa kushomeka kwayo kana ikaonekwa nenguva, kunze kwenguva yechando.
• Calciferol (D) inowanikwa mumafuta ehove, saka inofanira kupiwa kune huku. Kana iwe ukaverenga zviri mukati meCalciferol mumbiriso, zvino ichave yakapetwa makumi matatu zvishoma pane mumafuta ehove.
• Tocopherol (E) zvakakosha pakutora chikamu mune metabolic process. Kushaikwa kwayo kunomutsa kuderera kwehuwandu hwekuzvara. Iri mufodder yakasvibirira, yakamera yegorosi germ, legumes.
• Fillohinon (K) - vitamini yakakosha zvikuru iyo inokonzera kuvhara ropa. Kushaikwa kwayo kunogona kukonzera mhedzisiro yakaoma kwazvo. Mhedzisiro iyi ndeyekudya nyama yevanhu, kana huku dzichibaya vedzinza radzo.

Kuda kukura shiri dzine hutano uye dzakasimba, varidzi havafaniri kukanganwa pamusoro pezvokudya zvinovaka muviri, zvokudya zvinovaka muviri uye zvipfeko zvakaoma zvepamusoro zvinogona kuve nechokwadi chehutano hwehuku. Kana zvinhu zvose zvakaenzana, ipapo huku dzichakurumidza kuwedzera uremu, pasina kutsauka kubva kune zvinowanzogamuchirwa zvinogamuchirwa.