Wonke amavithamini ahlukaniswe amavithamini ayenamanzi ayenzileyo namanzi . Njengoba uyazi, lo mdlalo unobhonasi obumnandi kakhulu owokuqala: unendawo yokuqoqa ngama-fatty tissue namazitho. Ngenxa yalokhu akugcini nje ukusiza ukungenisa amafutha avela ekudleni, kodwa njalo banokugcina emzimbeni. Kodwa-ke, lesi senzakalo sinehlanganiso yaso engalungile - amavithamini okweqile emzimbeni angeke akwenze okuhle. Khumbula - kukho konke okudingekayo!
Amavithamini enamafutha ahlanzekile: isici esivamile
Ukwaziswa okusobala kakhulu ngamavithamini anamafutha ayenziwa yitafula. Lolu hlobo lubandakanya izinhlobo ezinjengamavithamini A, D, E, K. Njengoba kucacile egameni lawo, lezi zinto zingagcinwa futhi zifakwe kuphela emanzini avumelwaneni - amanzi kulokhu ayinamandla.
Lawa mavithamini anomsebenzi obaluleke kakhulu: okokuqala, unomthwalo wokukhula, ukuvuselelwa kwamathambo nama-epithelial tiscues, ukuqina kwesikhumba kanye nempilo yezinwele. Yiwo amavithamini ahlaziye amafutha okumelwe athathwe ukuze alondoloze intsha nobuhle. Ukwakhiwa kwezimonyo eziningi oklanyelwe ukuvuselela isikhumba nokubuyisela izinwele, yizi amavithamini.
Amavithamini anamafutha anemifino nemisebenzi yawo
Naphezu kokuthi amavithamini anamafutha amaningi angachazwa ngokujwayelekile, ngamunye wabo unezisebenzi zakhe eziyingqayizivele emzimbeni. Akudingeki ngaso sonke isikhathi ukuzithatha zonke eziyinkimbinkimbi: ukulahlekelwa komunye wabo kungenzeka.
I-Vitamin A (retinol, i-retinoic acid)
Le vithamini yenziwa emzimbeni womuntu kusuka ku-carotenes, ekhona ekudleni kwezitshalo. Uma inani lala mavithamini emzimbeni livamile, khona-ke umbono uzohlale uhle, amehlo azokwazi ukuzivumelanisa ngokushesha nobumnyama. Ngaphezu kwalokho, isimiso somzimba samasosha omzimba sizokwenza ngokushesha ukuthi siphendule ama-virus kanye nezifo. Wonke amangqamuzana esikhumba kanye nama-mucous phambi kwaleli vithamini avuselelwa njalo. Kodwa-ke, ngokwezinga eliphakeme, i-vitamin A iyingozi - ingabangela amathambo aphikisayo, isikhumba esomile, ubuthakathaka, amehlo obuthakathaka nezinye izifo. Ungayithola kwimikhiqizo enjalo: zonke izinhlobo zeklabishi, zonke izithelo ze-orange nemifino, isaladi, pepper obomvu , kanye nobisi, ushizi namaqanda.
I-Vitamin D
Kuyinto evithamini emangalisayo ukuthi umzimba uhlanganisa ukukhanya kwelanga. Uma okungenani u-20-30 imizuzu kathathu ngesonto ungaphansi kwezulu elivulekile, lokhu kwanele ukuqinisekisa ukuthi umzimba awuhlupheki ngokuntuleka kwawo. Ukweqile kwalo kuyingozi kakhulu - kubangela ukukhanda ikhanda, ukulimala izinso, izitsha zenhliziyo, ubuthakathaka emisipha. Akumangalisi ukuthi ochwepheshe bagcizelela ukubaluleka kokusebenzisa i-sunscreen. Ungayithola ngokudla okuvela ezinjengezinhlanzi zesibindi, izinhlanzi ezinamafutha, ushizi, ubisi, amaqanda e-yolk, imikhiqizo yokusanhlamvu.
I-Vitamin E (tocopherol, tocotrienol)
Le vithamini i-antioxidant yemvelo, evumela ukuthi ivikele futhi iphulukise umonakalo wamaseli nezinqubo emzimbeni. Uma i-vitamin E yanele, iyanciphisa ingozi yomdlavuza futhi yandisa ingculazi.
I-Vitamin K (i-menaquinone, i-menadione, i-phyloquinone)
Lokhu kuvithamini kuyadingeka ukuze kuguqulwe igazi elivamile, kodwa okweqile kukhombisa ukuthi ezinye izidakamizwa ezinikezelayo kuma-cores azigciniwe. Emzimbeni onempilo, le vithamini isakhiwe yi-microflora yamathumbu. Ungayithola ngokudla uma ufaka izingxenye ezinjalo ekudleni kwakho: zonke izinhlobo zeklabishi, imifino eluhlaza, amaqanda, ubisi, isibindi.
Ukuqapha ngokucophelela impilo yakho bese uthatha lamavithamini kuphela uma ubona ngezibonakaliso ezingaqondile ukuthi azanele emzimbeni.