Amavithamini namaminerali ayizinhlanganisela eziphilayo nezinto ezibalulekile emzimbeni womuntu. Ngamunye wabo ubalulekile ezinhlelweni ezithile nasezithweni ezithile futhi kuthinta isimo nenhlalakahle jikelele. Ukuntuleka kwamavithamini kubangela ukugula, ukuphela kwamandla, futhi kuholele emiphumeleni emibi yezempilo.
Amavithamini namaminerali kuyisihluthulelo sentsha, sempilo kanye nesibalo esincane. Zilusizo ikakhulukazi kubantu ababambe iqhaza kwezemidlalo njengoba zisiza umzimba ukuthi ululame. Lokhu kungenxa yokubamba iqhaza kwabo kuzinqubo ze-redox kanye namaprotheni synthesis, okufaka isandla ekusheshiseni imetabolism.
Imithombo yamaminerali athile namavithamini
Umzimba awukwazi ukuhlanganisa amavithamini namaminerali amaningi uwodwa, ngakho-ke, kufanele athathwe ngokwahlukana noma atholakale ngokudla. Ukuze uvimbele ukuntuleka kwamavithamini (avitaminosis), udinga ukudla okunekhono. Ngezansi kukhona amaminerali namavithamini abaluleke kakhulu emzimbeni kanye nokudla okuqukethwe kukho.
I-calcium
I-calcium yiminerali ebalulekile ekwakheni amathambo aqinile, amazinyo nezinzipho. Ngaphezu kwalokho, kuyasiza ekusebenzeni okujwayelekile kwezinhlelo zenhliziyo nemithambo yegazi. Unesibopho sesimo semithambo yegazi (ukucinana nokwandiswa), uyabandakanyeka ekulawuleni ukuphambana kwemisipha.
Umuntu oneminyaka engu-18 kuya kwengu-60 kufanele athole okungenani ama-900 mg we-calcium ngosuku, nangaphezulu kweminyaka engama-60 ubudala - 1100 mg we-calcium. Amantombazane akhulelwe futhi ancelisayo adinga cishe i-1500 mg ngosuku. Inani elikhulu kakhulu le-calcium litholakala kulokhu kudla okulandelayo:
- amantongomane;
- inhlanzi (i-tuna ne-salmon);
- Amafutha e-Olive;
- ithanga nembewu yesame;
- amakhambi (i-dill ne-parsley);
- i-cottage shizi, ubisi, ushizi neminye imikhiqizo yobisi.
Insimbi
I-Iron yinto ebalulekile ebamba iqhaza kuzinqubo ze-redox kanye ne-immunobiological. Kubalulekile ekwenzeni umzimba. Lokhu kungenxa yokuthi i-iron iyingxenye yamanye ama-enzyme namaprotheni adingekayo ekwenzeni izinqubo ze-metabolic zijwayelekile. Ngaphezu kwalokho, i-iron inomthelela omuhle ezinhlelweni zezinzwa nezomzimba. Ukushoda kwalo kuthinta isimo sempilo jikelele.
Amantombazane adinga u-16 mg wensimbi ngosuku, nabesilisa - 9 mg ngosuku. Isici sitholakala enyameni, inhlanzi, ukudla kwasolwandle nezithelo. Inani eliphezulu kakhulu lensimbi litholakala enkomeni yenkomo kanye nengulube (isibindi nolimi), izimbaza, u-oyster, isipinashi, amantongomane (ama-cashews), i-tuna nejusi yetamatisi.
Magnesium
I-Magnesium ingenye yamaminerali abaluleke kakhulu abamba iqhaza ekuphenduleni okuningi kwe-enzymatic. Inomphumela omuhle ekusebenzeni kwezinhlelo zokugaya ukudla, zemizwa nezinhliziyo, ibamba iqhaza ekwakheni nasekuqiniseni amathambo namazinyo, futhi yehlisa amazinga e-cholesterol.
Umuntu omdala udinga okungenani ama-500 mg we-magnesium ngosuku. Abacebe kakhulu kumaminerali amantongomane (ama-alimondi, amakinati), imidumba, imifino kanye namabele kakolweni. Ukuze umuncwe kangcono, kunconywa ukuthi udle ukudla okune-calcium eningi.
Uvithamini A
Uvithamini A uyisici esiyinhloko esidingekayo ekusebenzeni okugcwele kohlelo lokuzivikela komzimba kanye nemetabolism yempahla. Ithuthukisa ukuhlanganiswa kwe-collagen, inomphumela omuhle esimweni sesikhumba. Ngasikhathi sinye, kunciphisa amathuba okuba ne-pathologies yesistimu yenhliziyo, ebaluleke kakhulu kubantu abasengozini.
Iningi likavithamini A litholakala kubhatata, inhlanzi (ikakhulukazi isibindi), imikhiqizo yoshizi, amabhilikosi omisiwe nethanga. Amadoda amadala adinga ukuthola ama-900 mcg (3000 IU) ngosuku, nabesifazane - 700 mcg (2300 IU). Ngesikhathi sokukhulelwa kanye ne-lactation, umthamo wansuku zonke ulingana nokujwayelekile kwabesilisa.
Uvithamini C (ascorbic acid)
I-Vitamin C iyadingeka emzimbeni ukuze kusebenze izicubu ezijwayelekile (zombili amathambo nezicubu ezihlangene). Ibamba iqhaza ekuhlanganisweni kwama-collagen nama-hormone e-steroid, isusa ubuthi emzimbeni. Kubantu abadala (abesilisa nabesifazane), umthamo wansuku zonke ungama-60-65 mg.
Kukhona umbono wokuthi iningi likavithamini C liqukethe izithelo zezithelo ezisawolintshi (iwolintshi). Lokhu akulona iqiniso ngokuphelele: kunokudla okuningi okunokuqukethwe okuphezulu kakhulu kwe-ascorbic acid, njengepelepele yensimbi noma i-kiwi. UVitamin C ucebile ngemifino, izithelo, nemidumba. Ngezansi kunokudla okuningi kokuqukethwe okuphezulu:
- izithelo: i-kiwi, umango, isitrobheli, i-currant;
- imifino: pepper, broccoli, amahlumela aseBrussels;
- izinongo: i-coriander ne-thyme;
- imidumba: uphizi nobhontshisi.
Uvithamini D
Vitamin D kungokwalabo esigabeni amavithamini oncibilikayo amafutha. Yakhiwa ngaphansi kwethonya lokukhanya kwelanga futhi isiza umzimba ukuthi uthathe i-calcium. Uvithamini D uyadingeka ngamazinyo namathambo, okwenza aqine. It normalizes isimiso sezinzwa futhi sithuthukise isimo sesikhumba. Ukushoda okuqhubekayo kukaVithamini D kuholela ekucindezelekeni, ukukhuluphala ngokweqile nokuwohloka kwamasosha omzimba.
Ngaphezu kwelanga, itholakala ekudleni. Izinga elijwayelekile labesilisa nabesifazane abaphakathi kweminyaka eyi-18 nengama-60 liyi-600 IU. Kutholakala emikhiqizweni yobisi (i-cottage shizi, ubisi, ushizi), isibindi senkomo, amakhowe, okusanhlamvu kanye neziphuzo zezithelo ezisanda kufinywa (ikakhulukazi amajusi ewolintshi).
I-Omega-3
Ama-Omega-3s angama-acid abalulekile emzimbeni womuntu. Babamba iqhaza ekulawulweni kwegazi, kusebenze ukusebenza kwezinhlelo zezinzwa nezenhliziyo. Ukudla njalo kunciphisa ingozi yesifo senhliziyo nomdlavuza. Ama-fatty acids abalulekile ekwenzeni ngcono isimo sesikhumba nezinwele.
Umzimba wethu awukwazi ukukhiqiza ama-omega-3 acid, ngakho-ke, kuyadingeka ukwengeza ukudla okukuqukethe ekudleni:
- ukudla kwasolwandle (izimbaza, inkalankala, i-lobster, i-shellfish);
- inhlanzi (cod, salmon, trout);
- izithelo (kiwi, umango);
- imifino (i-broccoli, amahlumela eBrussels).
Imiphumela engaba khona ngokweqile
Ukweqiwa kwamavithamini namaminerali, njengokushoda kwawo, akuwusizi umzimba, ngakho-ke kubalulekile ukugcina isilinganiso. Akunconywa ukuthi usebenzise umkhiqizo ofanayo njalo futhi ngobuningi. Lokhu kusebenza nasezidakamizweni. Isakhiwo ngasinye samavithamini namaminerali sihambisana nemiyalo enomthamo okungafanele weqiwe.
Ukugcwala kwamavithamini ancibilikayo anemiphumela emibi kakhulu emzimbeni womuntu. Okuyingozi kakhulu phakathi kwabo ngamavithamini A no-D. Isibonelo, uvithamini A utholakala ezinhlanzini (mackerel, salmon). Ngokudlula ngokweqile ekudleni, umuntu angahle athole ukuqubuka esikhunjeni, amalunga abuhlungu noma ukuphambuka kohlelo lwezinzwa - ukujabula nokukhathazeka.
Uma uthatha inani elifanele lamavithamini namaminerali, umzimba wakho uzosebenza ngendlela ejwayelekile. Ngaphezu kwezempilo, banomphumela omuhle esimweni sesibalo, isikhumba nezinwele.
