Mukati
Munhu anoda mapuroteni, mafuta, makabhohaidhiretsi, pamwe nemavhitamini nemamineral. Mazhinji mavitamin nemaminerari atinowana kubva kuchikafu. Naizvozvo, kushomeka kwevhitamini (kwakanyanya kushomeka kwevhitamini) chirwere chakakomba uye zvisingawanzoitika munyika dzakabudirira. Vitamin kushomeka kunowanzo kunzwisiswa se hypovitaminosis - kushomeka kwemamwe mavitamini. Semuenzaniso, kushomeka kwevhitamini C munguva yechando uye muchirimo, apo chikafu chiri murombo mumiriwo mitsva nemichero.
Tsvaga zvinhu mune zvinovaka muviri
Mavhitamini mazhinji nemamineral anowanikwa kubva mukudya. Havawanikwi chete mumiriwo nemichero, asiwo munyama, hove, mazai, zvigadzirwa zvemukaka, zviyo, mbeu uye nzungu. Zvigadzirwa izvi zvaisanyanya kugadziridzwa, ndiko kuwedzera kwekudya kwazvaichengeta. Naizvozvo, mupunga webrown une hutano kupfuura mupunga chena, uye chiropa chine hutano kupfuura chiropa chechiropa kubva muchitoro, nezvimwe.
Pamusoro pehafu yapfuura yezana ramakore, zvemukati zvekutevera zvinhu muzvikafu zvaderera. Zvinoenderana nema RAMS, zvakatanga kumashure muna 1963. Kwehafu yezana ramakore, huwandu hwevhitamini A mumichero hwadzikira ne66%. Masayendisiti anoona chikonzero chekuparara kwenzvimbo.
Vitamin kushomeka uye zvakakosha zvinodiwa
Kana iwe uchidya zvakasiyana siyana zvekudya, idya chikafu chizere, usashandise chero chigadzirwa uye usabvisa boka rese rezvikafu kubva mukudya, kushomeka kwevhitamini uye hypovitaminosis hazvizokutyisidzi iwe. Zvisinei, munguva yechando-yegore, vanhu vazhinji vanoshaya vhitamini C, inowanikwa mumiriwo mitsva (calorificator). Michero yegore rapfuura inorasikirwa ne30% yemavitamini avo, uye kuchengetwa zvisina kukodzera kunowedzera kuwedzera kurasikirwa uku. Zvakare, vanhu vanowanzo sangana nekushomeka kwevhitamini D nekudzikira kwemaawa ezuva masikati munguva yechando, izvo zvinogona kutungamira kune blues uye kushaya simba.
Vegetarians havana vhitamini B12 nekuti havadyi zvigadzirwa zvemhuka. Nekushaikwa kwayo, munhu anonzwa dzungu, kushaya simba, kukanganisa kuyeuka, anonzwa kurira, anonzwa tinnitus, uye kuongorora ropa kunoratidza hemoglobin yakaderera.
Vanhu vane hutachiona kusagadzikana vanogona kuve neese kushomeka uye kuwandisa kweayodini. Vatambi vane ruzivo rwakawedzera zvinodiwa zvemaminerari munyu - magnesium, potasium, calcium uye sodium, izvo zvavanorasikirwa nedikita panguva yekudzidzira. Vakadzi vane chinodikanwa chakawanda chesimbi, icho chinorasika panguva yekuenda kumwedzi, uye zinc inonyanya kukosha kuvarume.
Izvo zvinodiwa zvevhitamini nemaminerari zvinoenderana nehunhu, zera, mamiriro ehupenyu, chikafu, huripo hurwere uye mamiriro epfungwa. Kushayikwa kwechero vhitamini hakuendi pasina zviratidzo. Kana iwe uchinzwa kusanzwikwa, unofanirwa kubvunza chiremba. Iye achasarudza mushonga uye nekupa mazano pane chikafu.
Dambudziko mukuverenga mavitamini uye zvicherwa muzvikafu
Isu takaona kuti zvirimo mavitamini muzvikafu zvakadzikira uye zvinoramba zvichiderera. Chimwe chigadzirwa chakasimwa pasi pemamiriro akasiyana chinogona kusiyana mukuumbwa kwezvinhu zvekuteedzera, uye iyo nguva uye mamiriro ekuchengetedza anoderedza huwandu hwehuwandu. Semuenzaniso, vhitamini A inotya mwenje. Ose mavitamini haana kugadzikana kune yakanyanya tembiricha - mvura-soluble (C uye B boka) rinongoita kubuda, uye mafuta-soluble (A, E, D, K) - oxidize uye inokuvadza. Izvo hazvigoneke kutsvaga iyo trace element chimiro chechigadzirwa pasina rabhoritari yekuongorora.
Vanhu vese vane hutumbu hwakasiyana microflora. Mamwe mavitamini anogadzirwa nega mukati meura. Izvi zvinosanganisira mavhitaminzi eboka B uye vhitamini K. Sezvo mamiriro e microflora ari ega, hazvigoneke kunze kwerabhoritari kuti uone kuti ndezvipi zvinhu uye mashandiro anoita ura.
Mavitamini mazhinji nemamineral zvinopesana. Vitamini B12 inopesana nemavitamini A, C, E, mhangura, simbi. Iron inopesana necalcium, magnesium uye zinc. Zinc - ine chromium nemhangura. Mhangura - ine vhitamini B2, uye vhitamini B2 ine B3 naC. Ichi ndicho chikonzero nei kunyangwe zvivhithamini uye zvicherwa zvine simba zvakanyanya zvichisanganiswa nemuviri neavhareji ye10%. Iko hakuna kudikanwa kwekutaura nezve kutora mavitamini mune chikafu.
Mukuwedzera kune zvemukati mehutachiona hutachiona, kunwiwa kwevhithamini kunokanganiswa nekusvuta, doro, caffeine, mishonga, kushomeka kweprotein kana mafuta mune chikafu. Iwe hauzive chii uye Inguvai yawakadzidza.
Kudzora nzira
Panguva dzakasiyana dzegore uye nguva dzehupenyu, kudiwa kwezvimwe zvinhu kunowedzera, saka zviri nani kutarisa pane izvi. Ona chiremba wako nezvezviratidzo zvako. Chiremba achakurudzira chinwiwa kana chinwiwa chekudya zvichienderana nezviratidzo zvako. Kumbira chiremba wako nezvemushonga wako kana wedzero uye kufunga kwehutano panguva iyi.
Nhanho inotevera ndeyekutsvaga kwaunowana micronutrient yaunoda uye kuti inosanganiswa sei nezvimwe zvekudya. Semuenzaniso, vanhu vane utachiona husinga shande vanonyatsoziva kuti zvekudya zvegungwa zvakapfuma muIodini uye kuti hazvigone kusanganiswa nekabichi uye nyemba dzinovharira kunwa kwayo.
Kana iwe ukachengeta iyo 3-3,5 yeawa pakati pakati pekudya uye uchichengeta chikafu chako chiri nyore asi chakaringana, iwe ungangodaro unodzivirira iyo micronutrient kupokana (calorizator). Iva nechero sosi yeprotein, imwe sosi yeakaomesa makabhohaidhiretsi, uye miriwo mukudya kwako.
Izvo zvirimo mavitamini uye zvicherwa muchigadzirwa uye kuiswa kwavo nemuviri zvinogona kuongororwa chete murabhoritari. Unogona kuzvidzivirira kubva ku hypovitaminosis nekudya chikafu chakareruka uye chakasiyana, kudya chikafu chose, kudzora hupenyu hwako, uye kuona chiremba nenguva yakakodzera.