Udindo wa mavitamini m'thupi la munthu

Ambiri amanyalanyaza malamulo a kudya zakudya zathanzi ndipo samaphatikizapo zakudya zanu, ndiwo zamasamba ndi mtedza tsiku ndi tsiku ndipo izi zimapweteka thupi lanu. Chowonadi ndi chakuti mavitamini amapezeka makamaka ndi chakudya chomera - kupatulapo mitundu ina imene imapezeka mwapadera chabe. Zimatsimikiziridwa kuti mavitamini osakanizidwa sagwiritsidwa ntchito mwamphamvu, pamene thupi limatenga mphatso za amayi popanda mavuto. Udindo wa mavitamini mu thupi la munthu ndi osiyana komanso ovuta kwambiri kuti ngati mutadziletsa nokha, posachedwa mukumva kuwonongeka kwa ubwino.

Mavitamini a mavitamini m'moyo wa zamoyo

Thupi la munthu silingathe kupanga mavitamini, koma liri mndandanda wa zinthu zosasinthika. Ayenera kuti azipezeka ndi chakudya kuti thupi likhoza kugwira bwino.

Gawo la mavitamini m'thupi ndi lofunika komanso losiyana. Zina mwazofunika kwambiri ndizo zotsatirazi:

• kusamalira ntchito yamagetsi;
• kufulumira kwa zochitika zonse za mankhwala;
• neutralization ya free radicals ndi carcinogens.

Zoonadi, sikungatheke kudziwa momwe mavitamini mumagulu aliri m'mawu atatu. Mavitamini onse ali ndi ntchito yake yapadera, njira zake, zomwe zimakhala zofunikira.

Udindo wa mavitamini m'thupi

Poganizira ntchito ya mavitamini m'thupi, zimawonekeratu chifukwa chofunikira kudya osati zokoma zokha, komanso zothandiza, kuphatikizapo zakudya zanu zopanda phindu, koma zomwe zimathandiza kuti mukhale ndi thanzi labwino. Taganizirani ntchito za mavitamini m'thupi:

1. Vitamini A (Retinol, Carotene) imayambitsa njira zoteteza thupi, imathandizira maso komanso imateteza munthu ku matenda a khungu. Zitha kupezeka ku zakudya monga chiwindi, tchizi, batala.
2. Provitamin A (Beta-carotene) ndi yothandiza kuti khungu ndi epithelium zikhale zogonana. Zitha kupezeka ku zakudya monga chiwindi, tchizi, batala, mafuta a nsomba, mango.
3. Vitamini B1 (Thiamine) ndizofunikira kuti chimbudzi chikhale chodya, mitsempha ya mitsempha, minofu, kuphatikizapo mtima. Zitha kupezeka kuntchito monga nyemba, mbewu zonse, mbewu za mpendadzuwa, yisiti yowuma, nthiwati.
4. Vitamini B2 (Riboflavin) ndi yofunika kwambiri pazitsamba, tsitsi ndi khungu. Zitha kupezeka ku zinthu monga yisiti, tchizi.
5. Vitamini B3 (Niacin) imafunika thupi kuti likhale ndi mantha ndi kumayambitsa matenda, khungu la khungu komanso kulimbana ndi kutupa. Zikhoza kupezeka ku zinthu monga zakudya zowonda, yisiti ya brewer, chimanga cha tirigu , mbewu zonse.
6. Vitamini B5 (Pantothenic acid) ndizofunikira kuti thupi likhale ndi zakudya zamthupi, limachepetsa kuyamwa kwa chakudya, ndizofunikira kwa kayendedwe ka mantha ndi chitetezo cha mthupi. Mutha kuchichotsa ku yisiti, nyama yopangira nyama, mazira.
7. Vitamini B6 (Pyridoxine) ndi yofunikira kwa dongosolo lamanjenje, limachepetsa ukalamba. Mukhoza kulandira kuchokera ku nyama, yisiti, offal, mtedza.
8. Vitamini B12 (Cobalamin) - amathandiza kukumbukira ndikuwonjezera mphamvu. Mutha kuzilandira kuchokera ku nyama ndi mkaka.
9. Vitamini C (Ascorbic asidi) - amakumana ndi ukalamba, amakula bwino. Mutha kuzilandira kuchokera ku mchiuno, zipatso, kabichi, tsabola.
10. Vitamini D (Calciferol) - imagwiritsidwa ntchito popanga mafupa. Mutha kuzilandira kuchokera ku nyama, mkaka, mazira, dzuwa.
11. Vitamini E (Tocopherol) - imafunika kuti chitukuko cha minofu ndi chitetezo cha mthupi chitengeke. Mukhoza kulandira masamba onse, mtedza, masamba obiriwira.
12. Vitamini R (Bioflavonoid) - ndizofunika kuti collagen ipange. Mutha kuzilandira ku zipatso za citrus, masamba, mtedza.
13. Vitamini K (Menadion) amafunika kuti mapuloteni a mafupa asakanike. Lilipo mu mkaka, kabichi, saladi.

Udindo wa mavitamini mu thupi la munthu ndiwopambana, choncho musadziteteze ntchito yawo nthawi zonse.