Ngokuqala kwentsholongwane abayibhalileyo hayi iiposti enye yeshumi elinambini kunye neendlela zenzululwazi ezikufuphi, kodwa ezingafakwanga ukulwa isifo. Umzekelo, kukholelwa ukuba, umzekelo, idosi ephindwe kabini yeVitamin C kunye D ngokubonakala kweempawu zokuqala kuthetha ukuba iphazamisa intsholongwane yentsholongwane. Nangona imiyalelo ye-dosing ekhuselekileyo iboniswe kwiibhotile ezininzi ezinee-sortimes, zihlala zikwisiko ukuba zithathelwe ingqalelo ngakumbi. Abathengi balala ngolwazi ngempilo, echaza ukuba ukwamkelwa kweedosi eziphezulu zeevithamini ezithile kunokubangela impilo yabo ngeendlela ezininzi. Nangona kunjalo, ukwamkelwa kwezakha-mzimba ezininzi kunokuba yingozi. Eli nqaku lixoxa ngokhuseleko lweevithamini, kunye neziphumo ebezingalindelekanga kunye neengozi ezinokubakho ezinxulumene nokusetyenziswa kweedosi eziphezulu.
Ukujonga ukuba iivithamini ezijijekileyo zinokuqokelela emzimbeni, ezi zesondlo ziyityhefu ngakumbi kune-vitamins ezinyibilikayo
Ifoto: HARTAHH.USPUS.com.
I-Fat Litambile kunye neeVitamins ezinyibilikayo zamanzi
Iivithamini ezaziwayo zahlulahlulwe zaba ziziindidi ezi-2 - i-fat inyibilikisiwe kwaye inyibiliza yamanzi.
Iivithamini zamanzi ezinyibilikayo:
I-Vitamin B1 (i-thiamine)
I-Vitamin B2 (iRiboflavin)
I-Vitamin B3 (Niacin)
IVitamin B5 (i-pantothenic acid)
I-Vitamin B6 (i-pyridoxin)
IVitamin B7 (BioTIIN)
I-Vitamin B9 (i-folic acid)
I-Vitamin B12 (kolammin)
Kuba iivithamini ezinyibilikayo aziqokeleli, kodwa ziyasuswa ngomchamo, zinokubangela iingxaki nokuba zithathe iidosi eziphakamileyo. Nangona kunjalo, ukwamkelwa kweMegadosis yezinye iivithamini zamanzi kunokukhokelela kwiziphumo ebezingalindelekanga. Umzekelo, ukwamkelwa kweedosi eziphezulu kakhulu zevithamin B6 kungaphelela ixesha elinokubakho kwi-nerves, ngelixa ukwamkelwa kwesixa esikhulu seNiacin kudla kakhulu kune-2 yeegram ngosuku-kunokubangela ukonakala kwisibindi.
I-Vitamins enamafutha aqholiweyo:
Ivithamin a
I-vithamin d
IVitamin E.
IVitamin K.
Ukujonga ukuba iivithamini ezinyibilikayo zinokuqokelela emzimbeni, ezi zezondlo ziyityhefu kunevithamini ye-vitam. Kwiimeko ezinqabileyo, ukwamkelwa kweevithamini kakhulu A, D okanye e kungakhokelela kwiziphumo ebezingalindelekanga. Kwelinye icala, ukwamkelwa kweedosi eziphezulu ze-vitamin kbonakala ngathi ayinabungozi, ke inqanaba eliphezulu lokusebenzisa alifakwanga le mzimba. Amanqanaba osetyenziso olungaphezulu asetwa ukuchonga idosi ephezulu yesondlo, engalindelekanga ukuba ingonakali phantse bonke abantu abakwimimandla iyonke.
Ingozi enokubakho yokwamkela iivithamini kakhulu
Ngoncedo lwendalo ngokutya, ezi zesondlo azinabungozi, nokuba zityiwe ngesixa esikhulu. Nangona kunjalo, ukuba uthatha i-doss egxile kwimo yongeziweyo, kulula ukuthatha kakhulu, kwaye oku kunokukhokelela kwiziphumo zempilo ezimbi.
Iziphumo ezibi kakhulu zokusetyenziswa okugqithisileyo kweevithamini ezinyibilikayo zamanzi
Xa uthatha intabalala, ezinye iivithamini ezinyibilikayo zinokubangela iziphumo ebezingalindelekanga, ezinye zinokuba yingozi. Nangona kunjalo, kunye neVitamin K, ezinye iivithamini ezinyibilikayo azibonisi bubuthathaka kwaye, ke, azinaso isiqhelo. Ezi vithamini zibandakanya iVitamin B1 (i-hitamine) (i-vitamin b2 (i-riboflavin), iVitamin B5 (i-pantothenic acid), i-vitamin b7 (i-vitan B12 (i-vitammin) Kubalulekile ukuba uqaphele ukuba, nangona ezi vithamini zingabonakali zibuthathaka, ezinye zazo zinokunxibelelana neziyobisi kwaye zinefuthe kwiziphumo zeziphumo zovavanyo lwegazi. Ke ngoko, isilumkiso kufuneka sithathwe kunye nazo zonke izongezo zokutya.
Ezi vithamini zilandelayo zifakwa amanzi anyibilikisiweyo zifake i-ils, njengoko zinokubangela iziphumo ebezingalindelekanga xa zifumana iidosi eziphezulu:
I-Vitamin C. Ngaphandle kwento yokuba iVitamin C inetyhefu ephantsi kwetyhefu, idosi ephezulu yayo inokubangela ukuphazamiseka kwe-gestrointel, kuquka isifo sohudo, ukungcungcutheka, isicaphucaphu. I-migraine inokuthi yenzeke ngedosi yeegram ezi-6 ngosuku.
IVitamin B3 (Niacin). Xa ufaka isicelo kwi-nicotine acid, iNiacin inokubangela uxinzelelo lwegazi oluphezulu, ubuhlungu obuphezulu, ukwaphulwa kombono kunye nomonakalo wesibindi xa usetyenziswa kwiidosi eziphezulu -3 ngosuku.
I-Vitamin B6 (Pyririxine). Ukusetyenziswa ixesha elide i-B6 kunokubangela iimpawu ezinkulu ze-neurological, izilonda zesikhumba, imvakalelo yokukhanya, isicaphucaphu, ngelixa ezinye zezi mpawu zikhoyo xa zifumana iigram eziyi-1-6 ngosuku.
IVitamin B9 (i-folic acid). Ukwamkelwa kwe-folic acid eninzi okanye i-folic acid ngohlobo lweezongezo kunokuchaphazela umsebenzi wengqondo, kuchaphazela kakubi i-vitamin B12.
I-migraine inokwenzeka ngamadole ee-6 zeegrem ngosuku lweVitamin C
Ifoto: HARTAHH.USPUS.com.
Nceda uqaphele ukuba ezi ziphumo ebezingalindelekanga ezinokuthi zivele kubantu abanempilo xa bethatha iidosi ezinkulu zezi vithamini. Abantu abanesifo banokufumana ngakumbi ukuphinda bafumane imvume yokwamkela iivithamini kakhulu. Umzekelo, nangona iVitamin C ayinakwenzeka ukuba ibangele ityhefu kubantu abasempilweni, inokuyonakalisa izicubu kunye nentliziyo egudileyo kubantu abane-hemochromatosis, ukunkcenkceshela ukuqokelelwa kwesinyithi.
Iziphumo ebezingalindelekanga ezihambelana nokusetyenziswa okugqithisileyo kweevithamini ezinyibilikayo
Kuba iivithamini eziqatha zinokuqokelela kwizicubu zakho zomzimba, zinokubangela ukonakala okukhulu xa kuthatha iidosi eziphakamileyo, ngakumbi ixesha elide. Ukongeza kwiVitamin K, enobungozi obuthathaka obuthathaka, iivithamini ezinamafutha aqatha anqabileyo zine-IL ngenxa yokukwazi kwabo ukwenzakala kwiidosi eziphezulu. Nazi iziphumo ebezingalindelekanga ezinxulumene nokusetyenziswa okugqithisileyo kweevithamini ezinyibilikayo:
I-Vitamin A. Nangona ityhefu yeVitamin A okanye i-hypervitha inokwenzeka ngenxa yokutya ukutya ezityebileyo kwiVitamin A, ingabangelwa ziizongezo. Iimpawu ziquka isicaphucaphu, ukwanda kwengcinezelo ye-intrackial, ekufa.
I-Vitamin D. inetyhefu ekuthatheni iidosi eziphezulu ze-vitamin d zinokukhokelela kwiimpawu eziyingozi, kubandakanya ukunciphisa umzimba, ukulahleka kwesisindo, ukulahleka kwentliziyo kunye nentliziyo engaqhelekanga. Ingakonyusa inqanaba le-calcium egazini, elinokubangela ukonakala kwamalungu.
I-Vitamin E. Iidosi eziphezulu zeVitamin E zinokuphazamisa ukuqunjelwa kwegazi, zibangela ukopha kunye nokukhokelela kwi-hemorrhagic strooke.
Nangona iVitamin K inezinto ezinokubakho zetyhefu eziphantsi, zinokusebenzisana neziyobisi, ezinjengemfazwe kunye nee-antibiotics.
Lumnka! Ngaphambi kokuthatha iivithamini, isandla sovavanyo lwegazi kwicala likagqirha kwaye uza kugqirha ukuze thethwano.