Ngokufika kwaleli gciwane ababhale hhayi izikhala ezimbalwa nezindatshana ezinezindlela eziseduzane, kodwa ezingezinhle ezingezinhle zokulwa nalesi sifo. Isibonelo, bekukholwa ukuthi, ngokwesibonelo, ukuthi umthamo ophindwe kabili ka-Vitamin C no-D ngokubonakaliswa kwezimpawu zokuqala budambisa umphumela omubi wegciwane lempilo. Yize imiyalo ye-dosing ephephile ikhonjiswa emabhodleleni amaningi ngezengezo, kuvame ukuba yisiko lokuthatha izincomo eziningi. Abathengi balala ngolwazi ngempilo, ethi ukwamukelwa kwemithamo ephezulu yamavithamini athile kungazuzisa impilo yabo ngezindlela eziningi. Kodwa-ke, ukwamukelwa kwezakhi zomsoco kakhulu kungaba yingozi. Lo mbhalo udingida ukuphepha kwamavithamini, kanye nemiphumela emibi nezingozi ezingaba khona ezihambisana nokusetshenziswa kwemithamo ephezulu.
Uma ucabanga ukuthi amavithamini anyibilika amafutha anganqwabelana emzimbeni, lezi zezakhi zinobuthi kakhulu kunamavithamini ancibilikisiwe
Photo: Unsplisish.com.
Ama-Vitamini angenamafutha angenamanzi kanye namanzi ancibilikayo
Amavithamini athile aziwayo ahlukaniswe izigaba ezi-2 - amafutha ancibilikayo futhi anyibilika amanzi.
Amavithamini ancibilikayo:
Vitamin B1 (Thiamine)
Vitamin B2 (Ribiflavin)
Vitamin B3 (NIACIN)
Vitamin B5 (Pantothic Acid)
Vitamin B6 (Pyridoxin)
Vitamin B7 (Biotin)
Vitamin B9 (folic acid)
Vitamin B12 (Kobalamin)
Njengoba amavithamini ancibilikayo amanzi awaqoqiwe, kepha asuswa ngomchamo, angakwazi ngamathuba amancane angadala izinkinga noma ngabe zithatha imithamo ephezulu. Kodwa-ke, ukwamukelwa kwe-megadosis yamavithamini athile anyibilika amanzi kungaholela emiphumeleni emibi engaba yingozi. Isibonelo, ukwamukelwa kwemithamo ephezulu kakhulu yeVitamin B6 kungaholela ekulimaleni okungenzeka okungenangqondo ezinhlungwini, ngenkathi ukwamukelwa kwenani elikhulu le-niacin kuvame ukwedlula ama-2 amagremu ngosuku - kungadala ukulimala kwesibindi.
Amavithamini ancibilikayo:
Vitamin a
Vitamin D
Vitamin E.
Vitamin K.
Uma kucatshangelwa ukuthi amavithamini anyibilika amanoni anganqwabelana emzimbeni, lezi zezakhi zinobuthi obunobuthi kunamavithamini ancibilikisiwe. Ezimweni ezingavamile, ukwamukelwa kwamavithamini amaningi kakhulu a, d noma e kungaholela emiphumeleni emibi engaba yingozi. Ngakolunye uhlangothi, ukwamukelwa kwemithamo ephezulu ye-Vitamin K kubonakala kungabinangozi, ngakho-ke izinga eliphakeme lokusebenzisa alifakwanga kulo mzimba. Amazinga aphezulu aphezulu asethelwe ukuqamba umthamo omkhulu wezakhi zomzimba, okungenzeka ukuthi alimaze cishe bonke abantu abaseningi.
Izingozi ezingaba khona zokwamukelwa kwamavithamini amaningi kakhulu
Ngokusebenzisa kwemvelo ngokudla, lezi zezakhi azinangozi, noma ngabe zidliwe ngamanani amakhulu. Kodwa-ke, uma uthatha imithamo egxile ngohlobo lwezengezo, kulula kakhulu ukuthatha kakhulu, futhi lokhu kungaholela emiphumeleni emibi yezempilo.
Imiphumela emibi yokusebenzisa ngokweqile amavithamini ancibilikayo amanzi
Lapho uthatha inalana, amavithamini ancibilikisiwe amanzi angadala imiphumela emibi, ezinye zazo ezingaba yingozi. Kodwa-ke, kanye ne-Vitamin K, amavithamini ancibilikisiwe amanzi awaboni ubuthi futhi, ngakho-ke, awunalo isijwayelekile. Lawa mavithamini afaka i-Vitamin B1 (Thiamine), i-Vitamin B2 (Rinoflavin), i-Vitamin B5 (Pantothic Acid), Vitamin B7 (Biotin) kanye ne-Vitamin B12 (Kobalamin). Kubalulekile ukuqaphela ukuthi, yize la mavithamini angenabuthi obubonakalayo, amanye awo angaxhumana nezidakamizwa futhi athonye imiphumela yemiphumela yokuhlolwa kwegazi. Ngakho-ke, kufanele kuthathwe zonke izithasiselo zokudla.
Amavithamini alandelayo ancibilikayo afake ama-ULS, ngoba angabangela imiphumela emibi lapho ethola imithamo ephezulu:
Vitamin C. Ngaphandle kokuthi i-Vitamin C inombala ophansi onobuthi, imithamo ephezulu yayo ingadala ukuphazamiseka kwesisu, kufaka phakathi isifo sohudo, ukuquleka, isicanucanu. I-Migraine ingavela ngethamo lama-gramu ayi-6 ngosuku.
Vitamin B3 (NIACIN). Lapho ufaka isicelo ngesimo se-nicotine acid, uNiacin ungadala umfutho wegazi ophakeme, ubuhlungu besisu, ukwephulwa kombono nomonakalo wesibindi lapho kusetshenziswa imithamo ephezulu - ama-1-3 amagremu ngosuku.
Vitamin B6 (i-pyridoxine). Ukusetshenziswa kwesikhathi eside kwe-B6 isikhathi eside kungadala izimpawu ezinkulu zemithambo, izilonda zesikhumba, ukuzwela okukhanyayo, isicanucanu nokushaya kwenhliziyo, kanti ezinye zalezi zimpawu zenzeka lapho zithola ama-1-6 amagremu ngosuku.
Vitamin B9 (folic acid). Ukwemukelwa okuningi kakhulu kwe-folic acid noma i-folic acid ngesimo sezengezo kungathinta umsebenzi wezengqondo, kuthinte kabi amasosha omzimba futhi kufihlwe ukushoda okungathi sína kwe-Vitamin B12.
I-Migraine ingavela ngemithamo yama-gramu ayi-6 ngosuku lwe-Vitamin C
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Uyacelwa ukuthi uqaphele ukuthi le yimiphumela emibi engavela kubantu abaphilile lapho bethatha imithamo emikhulu yalawa mavithamini. Abantu abanezifo bangathola ukusabela okukhulu ngokwengeziwe ekwamukelweni kwamavithamini amaningi kakhulu. Isibonelo, yize uVithamin C engenakudala ubuthi kubantu abaphilile, kungalimaza izicubu kanye nokudla okubulalayo kwenhliziyo kubantu abane-hemochromatosis, ukunisela kokuqongelela kwensimbi.
Imiphumela emibi ehlotshaniswa nokusetshenziswa ngokweqile kwama-vithamini ancibilikayo
Njengoba amavithamini anyibilika amafutha angaqongelela izicubu zomzimba wakho, angadala ukulimala okukhulu kakhulu lapho ethatha imithamo ephezulu, ikakhulukazi isikhathi eside. Ngaphezu kwe-Vitamin K, enekhono eliphansi lobuthi, amavithamini asele amathathu ancibilikayo ane-ul esungulwe ngenxa yamandla abo okulimaza imithamo ephezulu. Nansi imiphumela emibi ehambisana nokusetshenziswa ngokweqile kwama-vithamini ancibilikayo:
Vitamin A. Yize ubuthi bamavithamini a noma i-herhervitamin bungenzeka ngenxa yokudla ukudla okune-Vitamin A, ikakhulukazi ngenxa yezithasiselo. Izimpawu zifaka isicanucanu, ukwanda kokucindezela kwe-intracranial, ngisho nokufa kwakhe.
UVitamin D. Ukuthuthuka okuvela ekuthatheni imithamo ephezulu yama-Vitamin D akwengeza kungaholela ezimpawu eziyingozi, kufaka phakathi ukunciphisa umzimba, ukulahleka kwesifiso sokudla kanye nokushaywa kwenhliziyo okungekho emthethweni. Ingakhulisa futhi izinga le-calcium egazini, elingaholela ekulimaleni kwezitho zomzimba.
IVitamin E. Imithamo ephezulu yamavithamini e ingaphazamisa ukuphoqeka kwegazi, kubangele ukopha futhi kuholele ekushayweni kwe-hemorrhagic.
Yize uVitamin K enekhono eliphansi lobuthi, lingasebenzisana nezidakamizwa ezithile, njengeWarfarin kanye nama-antibiotics.
Qaphela! Ngaphambi kokuthatha amavithamini, isandla sokuhlolwa kwegazi esiqondisweni sikadokotela futhi ufike kudokotela wokubonisana.