Kungani amavithamini adingekayo ezinkukhu, yini ethintekayo ngokuntula kwabo

Amatshwele asengozini kakhulu ezinyangeni zokuqala zokuphila, ngakho ukuthola ukudla okunomsoco kufanele kube yinto ebaluleke kakhulu umnikazi wezinyoni okufanele ayinakekele. Kodwa ngisho nokudla okuhlukahlukene kakhulu, izinkukhu ngeke zikwazi ukuthola zonke izakhi ezidingekayo. Ngakho-ke, udinga ukubanikeza amavithamini ngaphezu kokudla kwansuku zonke.

Ukuntuleka kwamavithamini kungathinta kanjani?

Ukuze kuthuthukiswe ngokugcwele noma iyiphi into ephilayo, inhlanganisela yezinto eziningi iyadingeka. Into ebaluleke kakhulu lapho ukhulisa izinkukhu kuzoba ukuthola amavithamini afanele afaka isandla ekukhuleni nasekubunjweni okufanele kwezilwane ezisencane.

Uma umzimba okhulayo ungatholi isethi ephelele yezinto ezidingekayo, khona-ke izinkukhu ukuthuthukisa beriberi. Lokhu kusongela ukuphazamisa i-metabolism, futhi ngenxa yalokho, le nyoni ihlaselwa izifo ezihlukahlukene.

I-Polyavitaminosis

I-Polyavitaminosis yenzeka ngemva kwalokho ngenxa yokushoda kwamavithamini A, B kanye no-D. Lesi sifo siqala ematshwele kusukela osukwini lweshumi lokuzalwa futhi singasongela izinyoni kuze kufike ezinsukwini ezingamashumi amathathu ubudala. Into yokuqala ethinta lesi sifo wukunqamuka kokukhula kwamatshwele. Izimpawu zesifo zisobala kakhulu ukuba zinganakwa abanikazi. Amatshwele aphelelwa amandla, aqale ukucasuka, inyoni iyancipha isisindo futhi ijwayele ukudlikizeka. Zonke izimpawu ezibaliwe zalesi sifo zifana kakhulu nezifo ezithathelwanayo, kodwa ziyahlukahluka ekushiseni okujwayelekile komzimba wezinyoni. Uma izinyathelo ezidingekayo zingathathwa ngokuphuthumayo futhi izakhi ezingekho ekudleni azigcwaliswa, imfuyo ingafa.

Ama-rickets

Ukuntuleka kokuhamba okuvamile ekukhanyeni kwelanga kungavusa ukuvela kwama-rickets. Ukuvimbela lesi sifo esiyingozi, izinkukhu zidinga ukukhanyiswa ngesibani se-ultraviolet imizuzu eminingana nsuku zonke. I-mineral supplementation nayo iyadingeka ezilwaneni ezincane., ngakho-ke ushoki, isidlo samathambo, amagobolondo amaqanda agayiwe kufanele abe khona ekudleni kwenyoni njalo. Amafutha ezinhlanzi aqinile angenza ukuntuleka kwevithamini D futhi kufanele adliwe kusuka kumagremu amathathu kuya kwayishumi ngosuku.

Ahlukaniswa kanjani amavithamini?

Ngokwendlela yokuqedwa, amavithamini ahlukaniswe ngamaqembu amabili.

• Amavithamini ancibilika emanzini.
• Amavithamini ancibilikayo amafutha.

Amavithamini ancibilikayo emanzini ahlanganisa amavithamini B C, R. Amavithamini ancibilikayo amafutha A, E, D, K.

Amavithamini abalulekile

Ngokuya ngokuthi izinkukhu zigcinwa endaweni evalekile noma zinebanga elingashintshi, isethi yezithako zamavithamini kufanele ihluke. Okokuqala, ngokweseluleko sochwepheshe, lezo zinyoni ezingenalo ithuba lokukha utshani obuluhlaza ekuhambeni kufanele zithole lobu tshani njengesengezo sevithamini.

Utshani obusanda kusikwa, obuhlanganisa i-clover, i-dandelion, i-alfalfa, i-quinoa, i-dandelion, kufanele yengezwe nsuku zonke ekudleni kwamatshwele. ngesilinganiso samagremu angama-30 ngekhanda ngalinye. Ungakwazi ukwengeza imifino kusuka engadini kuya ingxube efanayo herbal. Amaqabunga eziqongweni ze-beet, iklabishi emhlophe ifaneleka kakhulu.

Umthombo oyinhloko we-carotene namavithamini E, B ungaba izinaliti zikaphayini kanye ne-spruce. Ingavunwa ngokuyiqoqa futhi yomiswe. Baqala ukwengeza izinaliti eziqoshiwe ekudleni kusukela eminyakeni eyishumi yamatshwele.

I-carotene ingabuye itholakale kwizaqathi ezivamile, ezingaphakelwa noma ziluhlaza noma zomisiwe. Kusukela ezinsukwini ezinhlanu ubudala, izinkukhu zingondliwa ngamagremu amathathu izaqathi eziqotshiwe ngayinye. Futhi, izaqathe zingahlanganiswa nezixube ezimanzi.

Incazelo amavithamini main

• I-Retinol(A) onesibopho sokukhula komuntu. Le ngxenye ebalulekile yokuthuthukiswa okugcwele ibamba iqhaza kumetabolism. Ukushoda kungavusa ukuthambekela komzimba ezifweni ezizungezile. I-Retinol igcwele ukudla okuluhlaza kwemifino, ngakho-ke kulula ukwenza ukuntuleka kwayo uma itholwa ngesikhathi, ngaphandle kwenkathi yasebusika.
• I-Calciferol (D) etholakala emafutheni enhlanzi, ngakho kufanele inikezwe izinkukhu. Uma ubala okuqukethwe kwe-Calciferol kumvubelo, khona-ke kuyoba ngaphansi izikhathi ezingamashumi amathathu kunamafutha wezinhlanzi.
• I-Tocopherol (E) kubalulekile ukubamba iqhaza enqubweni ye-metabolic. Ukushoda kwayo kubangela ukwehla kwezinga lokuzalwa. Iqukethwe ifolishi eluhlaza, imila kakolweni igciwane, legumes.
• I-Fillohinon (K) – ivithamini ebaluleke kakhulu enesibopho sokujiya kwegazi. Ukuntuleka kwayo kungabangela imiphumela emibi kakhulu. Le miphumela inguzimuzimu, lapho izinkukhu zichoma izizwe zazo.

Ukufuna ukukhulisa inani lezinyoni ezinempilo futhi eziqinile, abanikazi akufanele bakhohlwe mayelana nezakhi, izithako zokudla okunomsoco kanye nokugqoka okuphezulu okuyinkimbinkimbi okungaqinisekisa impilo yezinkukhu. Uma konke kulinganisa, izinkukhu zizokhula ngokushesha, ngaphandle kokuphambuka enkambisweni evamile eyamukelwayo.