I-Pallor ne-Dryness, ukuncipha, ukucasuka esikhunjeni, ubuthangele kanye nezinwele okukodwa, okuhlanjululwe kanye nokuchithwa kwezipikili, ukubukeka emihumeni yamapuleti, amabala. Lapho lezi zibonakaliso zivela, kungcono ukuxhumana nochwepheshe ozochaza ukuthi uvithamini onjani, futhi ukwelashwa okufanele kuzokunquma.
Vitamin A. Uma kungekho-vithamini akwanele, isikhumba siqala ukupela. Emehlweni anomuzwa wokuvutha nokungaphatheki kahle, okuwumbono wokwakha. Izingane zingahle zibe nokuphazamiseka kwesistimu yezinzwa ezizobonisa izifiso, zikhale ngaphandle kwesizathu.
Vitamin C. Amakhaza ajwayelekile nezinsini zokopha, nakwifomu elethuliwe - ukulahleka kwamazinyo.
Vitamin D. Ngokuswela kwayo, uRahit uthuthuka ezinganeni. Kubantu abadala - ukugcwala kwamathambo (i-osteoporosis), ukubhujiswa kanye nokulahleka kwamazinyo, ukuthuthukiswa kwezifo zohlelo lwe-endocrine.
Vitamin E. Ukuntuleka kungathinta imisebenzi yesibindi.
Amavithamini weqembu V. I-Thiamine (B1) iyadingeka ezinqubweni ze-metabolic. I-Ribiflavin (B2) Ithinta umbono. I-Nicotin Acid (B3) - yokutholwa kwamaprotheni namafutha. I-Pantothenic acid (B5) - izinqubo zokuphulukisa zishesha. I-Pyridoxine (B6) ilawula umsebenzi wohlelo lwezinzwa. IBhiotin (B7) ibandakanyeka ekushintshanisweni kwamandla. I-Folic acid (b8) iyadingeka ezinhlelweni zokuzivikela kanye ne-hematopopoitic. I-Cyanocolabocabamin (B12) - yokwakhiwa kwamangqamuzana abomvu egazi.
UNatalia Gribina, K. M., GASTROENTEROREOROLOgist, Ondle
- Gijimela ekhemisi futhi uziqoke ngokuzimela amavithamini angathandeki. Kuyadingeka ukuthi kudlule ukuhlolwa kwegazi le-biochemical. Imiphumela yayo izokhombisa ukuthi yimaphi amavithamini nezinto zokulandela umkhondo azanele emzimbeni. Ngincoma futhi ukubheka izinga le-Vitamin D ne-Iron. Futhi ngemuva kokuxilongwa, udokotela uzokunikeza izidakamizwa. Entwasahlobo, abaningi bafuna ukwehlisa isisindo futhi bahlale ekudleni okunzima, kuze kube yindlala. Kwenze ingozi futhi kuyingozi empilweni. Uzobe ukhulisa i-avidaminosis futhi ungavusa ukuthuthuka noma ukwanda kwezifo zepheshana lesisu, izinzwa nezinhlelo ze-endocrine. Isethi yesisindo nayo ingaba umphumela wokushoda kwamavithamini athile nezinto zokulandela umkhondo. Uma umzimba ungatholi inani elifunekayo lamaprotheni, amafutha nama-carbohydrate, ngeke akwazi ukukhiqiza uvithamini D nezinye izinto ezibalulekile. Ngakho-ke, akunconywa ukwenqaba ukudla kwezilwane: inyama, amaqanda, ibhotela, ushizi oqinile, inhlanzi. Inani lokudla kwezitshalo nokudla kwezilwane kufanele lilinganiswe ngokwesilinganiso esibangelwa esisodwa kuya kwamabili. UVitamin C uqukethe i-sauerkraut, apula, anyanisi, izithelo ze-citrus, ama-cranberry, okhalweni lomvini. I-Vitamins Group B ecebile u-Wheat, ubhontshisi, ubhontshisi, amantongomane, imifino enamahlamvu aluhlaza, amaqanda, inyama yezinkukhu, isibindi, i-mackerel, i-pearl okusanhlamvu.