Amavithamini adlala indima ebalulekile ekulawulweni kwe-metabolism, futhi ukuqinisekisa nokugcinwa kwempilo yomzimba wonke kanye nezitho zomuntu ngamunye ezingeni eliphakeme. Amavithamini ayadingeka ikakhulukazi ekukhuleni kwezingane, ngoba izinqubo ze-metabolic zenzeka ngokushesha emzimbeni okhulayo, futhi ukuthuthukiswa ngokomzimba okusebenzayo kudinga ukuhlinzekwa "kwezakhiwo zokwakha" njalo.
Ukungondleki ekudleni komntwana, izifo eziningi nokucindezeleka zigcwele ukungabi namavithamini, okubhekiswe ekunciphiseni kwamandla omzimba omzimba, ukwephulwa kwesistimu yezinzwa nokuncipha kwezingane. Ukuze ulungise ukungabi khona kwamavithamini abalulekile nokulandelela izakhi, kunconywa ukuba kucebise imenyu yansuku zonke yengane ngemikhiqizo ewusizo, futhi futhi uthathe izithako ezisebenzayo.
Kuye kwaqalwa ukuthi ukulahleka kwamavithamini ekukhuleni kwezingane akutholakali emindenini ephansi engenayo engenayo yokudla okwehlisa ikhalori. Ukungabi namavithamini kutholakala ezinganeni ezivela emindenini eyenza kahle, ekudleni okukhona izithelo, imifino, izinhlobo zokudla ezidliwayo nsuku zonke. Lokhu kubangelwa ikakhulukazi ngezidingo zonyaka zomzimba ngamavithamini kanye nekhwalithi yokudla. Isikhathi sasekwindla nobusika sibonakala yizifo zezifo ezithathelwana ngegciwane, okuyiqiniso ukuthi kubonakala ngokusetshenziswa kwamagithamini adliwe. Futhi imikhiqizo eyethulwa emashalofini okudla ayihlale iqukethe izakhi namavithamini okwanele ngenxa yendawo ekhona yezinto eziphilayo.
Yiziphi amavithamini adingekayo ekukhuleni?
Ukuze wazi ukuthi yimaphi amavithamini ekukhuleni kwezingane kungcono ukukhetha, kubalulekile ukubonana nodokotela wezingane. Udokotela uzosiza ukukhetha ubunzima bamavithamini noma ancoma umuthi we-mono nokuqukethwe komunye wabo, ngokusekelwe ezicini zengane, ngokucabangela ukubonakaliswa kwemitholampilo yesimo esincane.
Phakathi kwamavithamini adingekayo ekukhuleni kwengane yilezi:
- I-vitamin A. Ngiyabonga, ukwakheka kwamazinyo namathambo, kanye nokukhula kwamaseli amasha nokusebenza okujwayelekile kwezitho zombono. I-Vitamin A ingatholakala ngokudla ukudla okufana nesipinashi, izaqathe, ama-apricot, inyama yenkomo nenyama yengulube, ama-apula;
- i-vitamin C iqhaza ekusungulweni kwamathambo namazinyo, ikhuthaza ukwakhiwa kwamaprotheni, isebenza njenge-antioxidant, ivuselele inqubo yokukhipha ubuthi emzimbeni. Le vithamini ibhalwe ngobuningi bama-citrus, ikhasi lika-apula, iklabishi, inja;
- amavithamini eqembu B alawula umsebenzi wesimiso sezinzwa, anikeze umsebenzi wokuqonda wengqondo, futhi unomthwalo wemfanelo wokubonakaliswa kokudla, okubalulekile ekukhuleni kwengane. Inyane elikhuni, elikhathele ngesimiso sezinzwa eziphazamisekeyo asikwazi ukudla kahle futhi ngokufanele ukugaya okudliwe;
- Izinzuzo zika vithamini D zokukhula ezinganeni zingenakuphikwa. Iqinisekisa ukutholakala kwe-calcium, futhi ilawula umzimba wayo nge-phosphorus, ikhuthaza ukukhula kwamathambo. I-Vitamin D itholakala ekudleni okunjengamaqanda, inhlanzi, amafutha wezinhlanzi. Umthamo wansuku zonke wevithamini D ungatholakala ngokuvakashela ilanga ngaphansi kwemizuzu engu-40-60;
- i-vitamin E ihilelekile ekulawulweni kwesizinda semvelo, ihlinzeka ngamagciwane e-carbohydrate, okubalulekile
ukukhula kwengane. Le vithamini itholakala ku-isikhupha samaqanda, isipinashi, utamatisi, amafutha wemifino, okusanhlamvu.
Kungakanani ukuphuza amavithamini?
Amavithamini abutheleli emzimbeni, awakwazi ukugcinwa ukuze asetshenziswe esikhathini esizayo, ayadliwa, angangena emzimbeni. Ngakho-ke, ukusetshenziswa kwabo njalo kubaluleke kakhulu.
Ukuze silondoloze ibhalansi yamavithamini namaminerali emzimbeni wezingane, kunconywa ukuba unikeze ukwamukelwa okwengeziwe kwenkimbinkimbi yabo ekwindla-ebusika, kanye nasezikhathini zezifo. Inkambo ye-vitamin therapy inqunywa udokotela ngabanye, futhi isukela emavikini amabili kuya kwezinyanga ezimbili.