Sonke siyazi ukuthi ngezempilo, ubuhle nobusha, sidinga amavithamini, esiwabona njengomqondo ofanayo ngokudla okuphelele nokulinganisela. Umthombo oyinhloko wamavithamini kufanele kube ukudla. Futhi akukhona ukuthi okuqukethwe kwamavithamini ekudleni kuphakeme noma okuphansi, noma kunembile kakhulu kunezingxenye zokudla kanye namavithamini-amaminerali complexes, amavithamini amane nje aphethwe kangcono kunamavithamini zokwenziwa.
Ithebula lamavithamini okuqukethwe
Emathebula ezokudla, kanye nasematafuleni amaningi esihlangana nabo ezincwadini ze-biology esikoleni, ezinhlobonhlobo ezahlukene ze-intanethi ezihlobene nokudla okunomsoco, sinikezwa idatha ngokuqukethwe kwamavithamini ekudleni okuhlukahlukene okumele sikholelwe futhi siwalandele. Nokho, eqinisweni, ukwenza itafula elinjalo kuyinkinga kakhulu, ngoba okuqukethwe kwevithamini C ekuvuneni okunye kwe-sorrel kuhluke ngokubaluleka kokuphuma kwe-sorrel esekuqaleni, kwenye indawo, ngaphansi kwezimo ezahlukene. Ake sikhulume ngokuthi yini enquma inani lamavithamini ekudleni.
Isidingo samavithamini: izici eziqakathekileko
- Uma ukudla kwakho kugcwele ama-carbohydrates, isilinganiso somavithamini B1, B2 no C kufanele senyuke.
- Uma ukudla kwakho kungaphansi kwamaprotheni, ukumunwa kwamavithamini B2, C, nicotinic acid kanye nokuhlanganiswa kwamavithamini A kusuka ku-carotene kuncishiswa ngokuzenzekelayo.
- Uma ukudla kwakho kuqukethe ukudla okuningi okuhlanziwe (umbala omhlophe: ilayisi, ufulawa, ushukela, i-pasta), ungalindeli ukuthi bazokucebisa ngamavithamini - ngenkathi yokuhlanza ahlanzwa hhayi kuphela kumanki, ukungcola, kodwa nakwamavithamini.
- Ukudla okusemathinini kugcinwe kahle, kodwa kunamavithamini amaningi namaminerali kunokuba atholakale kumikhiqizo yangempela.
Manje-ke, sithemba, kucacile ukuthi ngisho nokuthatha izinkimbinkimbi ze-multivitamin kungabi namsebenzi uma ezinye izici zokudla kwakho zingenzi iqhaza ekufaniseni amavithamini.
Yini enquma okuqukethwe kwamavithamini ekudleni?
- Amavithamini ekudleni ancike ezindleleni zokulima;
- Ukubilisa ubisi kusiza ukubhubhisa amavithamini amaningi;
- imifino kanye nezithelo ezikhuliswe ezindlini zokugcina izithombo (noma kunjalo, siphoqeleka ukuba sizidle isikhathi esiningi sonyaka)
iqukethe izinto eziningi ezingakusiza kakhulu kunokuba kuboniswe ematafuleni; - ukugcinwa esiqandisini izinsuku ezintathu kunomthelela ekulahlekelweni kwama-vitamin angu-30, nasezingeni lokushisa - 50%;
- amanye amavithamini (isibonelo, B1 no-A) abhujiswa yilanga;
- ukugcinwa esitsheni semithini, ukomisa, ukuqhwaza, ukuncibilikisa kusiza ukulahlekelwa isabelo sezingonyama zamavithamini;
- Ukucubungula okushisayo 25% kuya kwezingu-90% zezinto eziwusizo zemikhiqizo zilahlekile.