Mune huni hwemazuva ezhizha mazuva ega anopa mishonga yakawanda nemichero. Zviyo zvinodikanwa, zvinoibva uye zvipo zvakadaro zvinofadza zvinodiwa nevana nevakuru nekuda kwekunakirwa kwavo kusingakanganwiki uye kunobatsira mumuviri. Ndezvipi mavitamini zviri nani - zvakasikwa kana zvakagadzirwa, chii chinobatsira mavitamini - ngatiedzei kuziva.
Vitamine - chii ichocho?
Pindura mubvunzo wekuti munhu anoda vitamini, chaizvoizvo, kuziva kuti shoko racho pacharo rinoshandurirwa sei. Shoko rechiLatini rokuti "vita" rinoreva upenyu. Vitamine iboka remakemikari emakemikari ezvigadziriswa echinhu chakasiyana uye chimiro chakasiyana chemakemikari. Nekemikemikirwo-iyi iboka rezvinhu zvakasikwa, izvo zvinosanganiswa pamusana pekudiwa kwavo kwehutano hwehutachiona, sechikamu chinokosha chezvokudya.
Vitamine uye basa ravo mumuviri womunhu
Vose vanoziva mavitamini mavari, kunzwisisa - hazvigoneki kufungidzira basa ravo kumunhu wemuviri. Nyanzvi dzinodana mabasa akadaro emavhitamini:
- Retinol (vitamini A) - inobatanidzwa mukugadzirwa kwemuvara wepepuru mune retina yeziso, inokwanisa kukonzera mamiriro eganda, mucous membrane, uye kuvadzivirira. Mukuwedzera, vitamini iyi inotsigira kuwedzera kwekuwedzera, kuwedzera kukunda zvirwere.
- Thiamine (vitamini B1) - inonyanya kukosha mukugadzirisa kwemashuga emakhahydrates uye kushandiswa kwemagetsi uye chirwere chepfungwa chinotyisa.
- Riboflavin (vitamini B2) - inonyanya kukosha muprotheni, makhabhohydrate nemafuta emasabolism, uyewo maitiro emapfupa ekufema, anobatsira pakugadzira simba mumuviri.
- Vitamini B3 - inovandudza metabolism, inovandudza kupararira kweropa, inovandudza masimba.
- Pyridoxine (vitamini B6) - inobatanidzwa mukutsinhanisa mapuroteni uye munhu mumwechete amino acids, mafuta metabolism, hematopoiesis.
- Pantothenic acid (vitamini B5) - inokosha pakuumbwa kwezvirwere, inokurudzira kubatwa kwevamwe mavitamini anokosha, inokurudzira kugadzirwa kwehomoni yeodrenal.
- Vitamini B9 - inokurudzira kubatana kwemasero matsvuku eropa uye inobatanidzwa mubasa re hematopoiesis.
- Vitamini B12 - inokurudzira kufanana kweprotini, inodzora kugadzirisa zvirwere, inodzora basa remutambo wepamusoro wemagetsi, inoita kuti hurumende iwedzere kukura nekukura.
- Niacin (vitamini PP) - inobatanidzwa mumatabolism emafuta, mapuroteni, amino acids, purines. Mukuwedzera, iyi vitamini inokosha yemuviri womunhu inodzora redox nzira. Niacin inotarisirwa kugadzirisa chirongwa chekudya. Nezvo, iwe unogona kuchengeta ganda rakagwinya, kuderedza marwadzo uye panguva imwechete kugadzirisa kufamba kwezvibatanidzwa, kunobudirira mukurapa kwepfungwa nemafungiro epfungwa.
- Vitamini C - inosimbisa hutachiona, inowedzera kupikiswa kwezvirwere, inovandudza zvirongwa zvemagetsi, kuporesa maronda nemakumbo, zvinokurudzira kugadzirwa kwegorgen.
- Vitamini D - inokurudzira chiito chiri nani pamuviri we vitamini A, inodzora mvura yeanari uye potassium kuchinjana.
- Vitamini E - inovandudza kushanda kwegonads, inosimbisa midzi yeropa, inodzivirira kukwegura nekugadzirwa kwemahara, inobatanidzwa pakugadzirwa kwegorgen, inokosha kuti hutendere huve hutumbo hwemukumbo nemidziyo
- Vitamin K - yakakosha zvikuru kuvhara ropa.
Ndinofanira kunwa mavitamini here?
Usati washandisa vitamini yakaoma yakagadzirirwa nachiremba, isu tinowanzofarira kuti nei mavitamini achidiwa . Mhinduro yacho iri pachena - pasina ivo hazvibviri kufungidzira nzira yakajairika yehupenyu hutano. Kana zvisingakwani kana kuti hazvisipo zvachose, metabolism inogona kuvhiringidzika uye kunyange mune dzimwe nguva avitaminosis inokura. Zviratidzo zvekutanga zvechiitiko ichi zvinogona kusingaonekwi, uye nekufamba kwenguva, kuneta, kusagadzikana, uye kuora kweganda.
Iye zvino pane zvimwe makumi maviri zvakabatana nemavithamini. Vose vanofanira kupinda mumuviri zuva rimwe nerimwe mune zvakawanda. Chimwe chezvinhu zvinoshandiswa nemavhithamini ndechokuti hazviunganidzi mumuviri uye naizvozvo zvinoda kuti vadzoke zvakare. Mukuwedzera, zvakakosha kuyeuka kuti kana zvimwe zvinhu zvinogona kusimbisa chiito chevamwe, ndiko kuti, avo vanogona kudzvinyirira.
Chido chevhithamini zvakananga chinoenderana nezera remunhu. A vitamini yakaoma yakakosha zvikuru kuvana kusvikira pagore nekure, nekuti panguva ino kune kukura kwepfungwa nekukura kwekushanda. Kusavapo kwezvinhu zvinodiwa mumuviri kunogona kuita kuti kuve nekusiyana kwakasiyana mune ramangwana. Nekuda kwekuti mukana wevana vaduku hausi wepfuma semunhu mukuru, vanachiremba vanokurudzira vana kuti vawedzere kudya mavitamini.
Urongwa hwevhithamini
Mavhithamini ane mafuta-anogadzikana uye anogadzikana mumvura mumakemikari akaitwa uye physicochemical properties. Yokutanga inopa basa rakaoma remuviri kwenguva refu. Zuva rehupenyu hwehupenyu hunoda chidimbu chiduku. Zvisinei, kana isipo, metabolism inogona kuvhiringidzika, iyo ichaita kuti kuderedzwa kwehutachiona, zvirwere zvakasiyana-siyana, kuwedzera kuwedzera, nekukwegura kwemuviri. Kunyange zvazvo zvinhu zvevhithamini zvakakosha, kushandiswa kwakanyanya kwezvavo kunogona kuva nengozi kuhutano kupfuura izvo zvavanoshayiwa.
Zvakajairika kudana mvura-yakasanganiswa nemvura iyo yose mavitamini ayo anogona kuparara mumvura uye kupinda ropa kubva kune zvokudya. Havakwanisi kuunganidza mumatumbu uye vanokurumidza kubviswa kubva mumuviri. Kutenda kune zvakadaro, zvinokwanisika kudzivirira kudarika kwavo mumuviri, asi panewo nguva isina kunaka, iyo inokosha kukuyeuka - kukanganisa kwavo kusingaperi kunowanzozadzikiswa.
Mavhithamini ane mafuta
Pamuti mubvunzo, mavhithamini ndeapi anokosha kumunhu, unogona kupindura zvisingaverengeki - mafuta-kusvibiswa. Pakati pevhithamini yakawandisa-mafuta:
- retinol (vitamini A);
- cholecalciferol (vitamini D);
- tocopherol (vitamin E);
- phylloquinone (vitamini K).
Mvura yakasvibiswa nemvura
Aya mavhithamini anofanirwa kunge akabatanidzwa mukudya kwezuva nezuva kwevakuru uye mwana. Pakati pavo:
- thiamine (vitamini B1);
- riboflavin (vitamini B2);
- vitamini PP;
- vitamini B5;
- pyridoxine (vitamini B6);
- biotin (vitamin H);
- vitamini B9 ( folic acid );
- cobalamin (vitamini B12);
- vitamini C (ascorbic acid);
- vitamini P (bioflavonoids).
Mavhithamini echisikigo
Mavhithamini echisikigo ndiwo mavitamini anonyanya kukosha, nokuti munhu mumwe nomumwe anokwanisa kuzviwana zvakasununguka nekugara muzuva uye kudya michero yakanaka nemiriwo. Zvinonyatsozivikanwa kuti kunakidza zvigadzirwa zvepanyika hazviratidzi migumisiro yechirwere uye naizvozvo hazvirevi zvinopesana, izvo zvinoreva kuti zvinogona kushandiswa nevana nevanhu vakura.
Synthetic vitamins
Iko kune maitiro ezvakagadzirwa uye zvakagadziriswa mavitamini. Munhu wekutanga anogona kuwana pamwe nekudya uye zuva, uye zvigadzirwa zvinonzi zvose izvo zvinobudiswa nemakemikari. Zvinonzi pharmacological agents uye dzinotengeswa mumasitemu. Kwenguva yokutanga mavitamini anobudiswa muzana remakore rechimakumi maviri. Yaiva vitamini B1. Mushure mechinguva, mamwe mavhithamini ose akashandiswa. Pakutanga, mavitamini akadaro akakurudzirwa kune mamwe mapoka evanhu vanogara mumamiriro ezvinhu chaiwo, uko kune ngozi yekushaiwa mavitamini.
Kubatana kwevhithamini
Kuti urege kukuvadza muviri, asi kuti uuyise huwandu hunobatsira, zvinokosha kunzwisisa kuti chii chinofanira kunge chiri chakanaka kusanganiswa kwevhithamini. Nokudaro, retinol (vitamini A), B mavhithamini uye tocopherol inogona kubatsira kana inotorwa ne vitamin F. Kubudirira kwevhitamine A kuwedzerwa kunowedzera kana yakabatanidzwa ne vitamin E.
Kushayikwa kwevhithamini mumuviri
Basa revithamini yehupenyu hwevanhu vose harina chokwadi. Nekushaikwa kwevhithamini, zviratidzo zvinotevera zvinowanikwa:
- kuoma kwemvere uye ganda;
- seborrhea;
- kuderedza libido;
- kugona;
- zvirwere zvinokurumidza catarrhal;
- kurasikirwa kwebvudzi;
- ganda rakaoma;
- kuporesa kwemavanga;
- kupwanya pamuviri;
- kutsamwa;
- kuora mwoyo;
- kubuda ropa;
- kusava nenzara;
- kurwadziwa mumisungo.
Chii chakaipa kudarika kuwanda kwevhithamini?
Vanachiremba vanotaura kuti mavitamini chii, vanokurudzira kurangarira zvinokonzerwa nekuwandisa kwevhithamini. Saka, kushandiswa zvakanyanya kunogona kutungamirira ku hypervitaminosis, iyo inozviratidza mumhando dzakaoma uye dzisingagumi. Chiratidzo chekutanga chinofanana nehupfu uye chinogona kubva mukushandiswa kwevhitamini pamusoro pekubhadhara kwezuva nezuva. Kana iri chimiro chisingaperi, pano zviratidzo hazvirevi zvakadai.
Kana kudarika kwevhitamini A kunogona kuitika zvakaoma mumuviri wemuviri: mashizha paganda, kurasikirwa kwevhudzi, kuchenesa uye kushungurudzika. Muhupo hwe hypervitaminosis, kune kuwedzera kwehuwandu hwekutsvaira muropa, kuputsa kwekushanda kwetsvo uye iyo yose pochepolovoy system. Kuwanda kwakanyanya kunogona kunge kune nguva imwe chete kudha zvinoshandiswa kwevhitamini kana semugumisiro wenguva refu yekushandisa ine zvinyorwa uye zvigadzirwa zve vitamini.
Vitamine muzvokudya
Zvokudya zvemuviri womunhu mumwe nomumwe ndizvo zvinokonzera mishonga. Kunyatsoteerera kunofanira kupiwa kana kune vitamini muzvokudya. Kuvonga kwavari, hamugoni kungochengeta hutano, asiwo garai muchimiro chakakwana. Iko kusungirirwa kwezvibereko kunosangana ne:
- Kusiyana kwezvakagadzirwa . Mune miriwo mitsva uye michero yezvinhu zvinobatsira zvikuru.
- Method uye shelf life . Kana iwe ukachengetedza zvokudya mufiriji, zvino mushure memazuva matatu, kusvika 30% yezvinhu zvinobatsira zvicharasikirwa, uye pane kutonhora kwepamusoro uye zvimwe - kusvika ku50%.
- Method of processing . Nekurapa kwenguva refu, zvinhu zvakawanda zvinobatsira zvinoparadzwa. Nokuda kwechikonzero ichi, sarudzo yakanaka ndiyo inotyisa.
Zivai mavitamini asina kukwana. Icho chichiri kudiwa kunzwisisa kuti nei vachidikanwa uye kwavanochengetwa. Pakati pemiti inokosha zvikuru yehutano hwevanhu: