Indlela Abahlukana Ngayo Ekuthatheni nasekusenikeni eMzimbeni
Sithatha amavithamini amaningi ukuze sikhuthaze labo esibafumana ekudleni esikudlayo nokukhanya kwelanga esikuyo. Zifakwe emzimbeni ngezindlela ezehlukene futhi zanyuka emzimbeni ngamazinga ahlukene. Singawahlukanisa ngokubanzi njengama-soluble noma ama-soluble enamafutha.
Amavithamini Amanzi Anesisindo
Amavithamini amuncuba ngamanzi yiwo ahlakazwa emanzini futhi angena kalula emathisini ukuze asetshenziswe ngokushesha.
Ngenxa yokuthi azigcini emzimbeni, kudingeka zigcwaliswe njalo ekudleni kwethu. Noma yikuphi ukwedlula kwamavithamini angenawo amanzi aphuthumayo ngokushesha emcimbini futhi angeke neze athole amazinga anobuthi. Uma kuthiwa, izinhlobo ezithile zamavithamini azinamanzi anjenge-vitamin C, angabangela ukuhuda uma kuthathwa ngokweqile.
Amavithamini angenawo amanzi ahlanganisa iqembu le-B eliyinkimbinkimbi kanye nevithamini C, ngalinye elihlinzeka ngalezi zinzuzo zezempilo ezilandelayo:
- I-Vitamin B1 (thiamine) isiza ukukhulula amandla ekudleni futhi kubalulekile ekugcineni umsebenzi wesistimu wezinzwa.
- I-Vitamin B2 (riboflavin) isiza ukuthuthukisa umbono omuhle nesikhumba esinempilo futhi kubalulekile ekuguquleni i-amino acid tryptophan ibe yi-niacin.
- I-Vitamin B3 (niacin) usizo ekuguleni, umzimba kanye nokusebenza okujwayelekile kwe-enzyme kanye nokugqugquzela isikhumba esinempilo kanye nezinzwa.
- I-Vitamin B6 (pyridoxine) usizo kuma-protein metabolism nokukhiqizwa kwegazi elibomvu, i-insulin, ne-hemoglobin.
- I-Folate (i-folic acid) ibuye isekele emaprotheni umzimba kanye nokubunjwa kwamangqamuzana egazi obomvu futhi inganciphisa ingozi ye-neural tube yokuzalwa kweziphene.
- I-Vitamin B12 (cobalamin) usizo ekwenzeni amaseli egazi abomvu ajwayelekile kanye nokugcinwa kwesimiso sezinzwa.
- I-Biotin iyasiza ukukhulula amandla kusuka kwamakhemidrohydrate kanye nezinsiza ekusetshenzisweni kwamathambo, amaprotheni, kanye nama-carbohydrate ekudleni.
- I-Pantothenic acid aid in metabolism kanye nokwakhiwa kwamahomoni.
I-Vitamin C (ascorbic acid) iyinhloko yokumunca kwensimbi kanye ne- collagen synthesis . Kuyasiza ekuphulukiseni isilonda kanye nokwakheka kwethambo ngenkathi kuthuthukiswa ukusebenza jikelele kwe-immune.
Amavithamini Anamafutha Anamafutha
Amavithamini anamafutha ahlanzekile ancibilika emafutheni. Banjwe ama-globules amafutha ahamba emathunjini amancane futhi asakazwa emzimbeni egazini legazi. Ngokungafani namavithamini ayenamanzi amaningi, amavithamini amaningi anamafutha amaningi agcinwa ezinhlambini zesibindi namafutha (adipose) ukuze asetshenziswe esikhathini esizayo Atholakala kakhulu kakhulu ekudleni kwamafutha amaningi futhi angcono kakhulu uma adliwa ngamanoni.
Ngenxa yokuthi amavithamini amanothi angenawo amafutha awakhulumi kalula, angakwazi ukubuthelela kumazinga anobuthi uma ethathwa ngokweqile. Lapho ukudla okulinganisela kahle kungabangela ubuthi, ukwedlula ngokweqile kuma-vitamin amavithamini angenashukela.
Kunezinhlobo ezine zamavithamini anensawoti amaningi, ngalinye elihlinzeka ngezinzuzo ezahlukene:
- I-Vitamin A iyingxenye yokwenza amathambo, ukubunjwa kwezinyo, nombono. Yenza umsebenzi wokuzivikela omzimba kanye neselula ngenkathi igcina amathumbu esebenza kahle.
- Ama-vitamin D aids ekuthuthukiseni kwamazinyo nethambo ngokugqugquzela ukumuncwa kanye nokunciphisa umzimba we-phosphorus ne-calcium.
- I-Vitamin E iyi-antioxidant esiza ukulwa nokutheleleka futhi igcina amaseli abomvu ephilile.
- I-Vitamin K iyinhloko yokugubha igazi futhi igcina amathambo enempilo.