Momwe mungaganizire mavitamini ndi mchere mu zakudya

Munthu amafunika mapuloteni, mafuta, chakudya, komanso mavitamini ndi mchere. Mavitamini ambiri ndi mchere timapeza pachakudya. Chifukwa chake, kuchepa kwa mavitamini (kusowa kwa mavitamini) ndi matenda oopsa komanso osowa kwambiri m'maiko otukuka. Kulephera kwa Vitamini kumamveka ngati hypovitaminosis - kusowa kwa mavitamini ena. Mwachitsanzo, kusowa kwa vitamini C m'nyengo yozizira komanso yamasika, pomwe zakudya sizikhala bwino m'masamba ndi zipatso.

 

Tsatirani zinthu mu zakudya

Mavitamini ambiri ndi mchere amachokera ku chakudya. Sapezeka mu masamba ndi zipatso zokha, komanso nyama, nsomba, mazira, mkaka, chimanga, mbewu ndi mtedza. Mankhwalawa akamasinthidwa pang'ono, m'pamenenso amasunga zakudya zambiri. Choncho, mpunga wa bulauni ndi wathanzi kuposa mpunga woyera, ndipo chiwindi ndi chathanzi kuposa chiwindi phala ku sitolo, etc.

Kwazaka makumi asanu zapitazi, zomwe zapezeka mu zakudya zatsika. Malinga ndi RAMS, idayambiranso mu 1963. Kwa zaka makumi asanu ndi limodzi, kuchuluka kwa vitamini A mu zipatso kwatsika ndi 66%. Asayansi akuwona chifukwa chowonongera chilengedwe.

Kulephera kwa vitamini ndi zosowa zapadera

Ngati mumadya zakudya zosiyanasiyana, idyani zakudya zonse, osagwiritsa ntchito mankhwala molakwika ndipo musapereke gulu lonse lazakudya, kusowa kwa vitamini ndi hypovitaminosis sikuwopsezani. Komabe, nthawi yachisanu-kasupe, anthu ambiri amasowa vitamini C, yemwe amapezeka m'masamba atsopano (calorificator). Zipatso za chaka chatha zimataya mavitamini 30%, ndikusungira kosayenera kumawonjezeranso kutayika kumeneku. Komanso, anthu nthawi zambiri amakumana ndi kusowa kwa vitamini D ndikuchepa kwa masana masana nthawi yachisanu, zomwe zimatha kubweretsa zovuta komanso kufooka.

Odya zamasamba alibe vitamini B12 chifukwa samadya zanyama. Ndi kusowa kwake, munthu amakhala ndi chizungulire, kufooka, kukumbukira kukumbukira, kumva kumva kulasalasa, kumva tinnitus, ndi kuyezetsa magazi kusonyeza otsika hemoglobin.

 

Anthu omwe ali ndi vuto la chithokomiro amatha kukhala ndi vuto komanso kuchepa kwa ayodini. Othamanga amakumana ndi zofunikira zowonjezera mchere wamchere - magnesium, potaziyamu, calcium ndi sodium, zomwe amataya ndi thukuta pophunzitsidwa. Azimayi amafunikira chitsulo chowonjezeka, chomwe chimatayika panthawi ya kusamba, ndipo zinc ndizofunikira kwambiri kwa abambo.

Zomwe mavitamini ndi michere zimafunikira zimadalira jenda, zaka, momwe moyo umakhalira, zakudya, matenda omwe alipo komanso malingaliro. Kusowa kwa vitamini aliyense sikumatha popanda zizindikiritso. Ngati mukumva bwino, muyenera kufunsa dokotala. Adzasankha mankhwalawo ndi kupereka upangiri pakudya.

 

Zovuta pakuwerengera mavitamini ndi mchere mu zakudya

Tidapeza kuti zomwe zili ndi mavitamini mu zakudya zatsika ndikupitilizabe kuchepa. Chogulitsa chimodzi chomwe chimakula mosiyanasiyana chimasiyana mosiyanasiyana, ndipo nthawi ndi zosungira zimachepetsa kuchuluka kwa michere. Mwachitsanzo, vitamini A amawopa kuwala. Mavitamini onse ndi osakhazikika chifukwa cha kutentha - kusungunuka kwamadzi (C ndi B gulu) limangotuluka, ndikusungunuka kwamafuta (A, E, D, K) - oxidize ndikukhala ovulaza. N'zosatheka kudziwa zomwe zimapangidwira popanda kupanga labotale.

Anthu onse ali ndi microflora yamatumbo yosiyana. Mavitamini ena amapangidwa okha m'matumbo. Izi zikuphatikiza mavitamini a gulu B ndi vitamini K. Popeza momwe microflora ilili payekha, ndizosatheka kunja kwa labotale kuti mudziwe zinthu ndi momwe matumbo amapangidwira.

 

Mavitamini ndi michere yambiri imatsutsana. Vitamini B12 imasemphana ndi mavitamini A, C, E, mkuwa, chitsulo. Iron imasemphana ndi calcium, magnesium ndi zinc. Nthaka - yokhala ndi chromium ndi mkuwa. Mkuwa - wokhala ndi vitamini B2, ndi vitamini B2 wokhala ndi B3 ndi C. Ichi ndichifukwa chake ngakhale ma vitamini ndi mchere wamphamvu kwambiri amatengeredwa ndi thupi pafupifupi 10%. Palibe chifukwa cholankhulira zakumwa mavitamini muzakudya.

Kuphatikiza pa zomwe zili m'mabakiteriya am'matumbo, kuyamwa kwa mavitamini kumakhudzidwa ndikusuta, mowa, tiyi kapena khofi, mankhwala, kusowa kwa mapuloteni kapena mafuta mu zakudya. Simudziwa zomwe mwaphunzira komanso utali wanji.

 

Njira zowongolera

Nthawi zosiyanasiyana pachaka komanso nthawi ya moyo, kufunika kwa zinthu zina kumawonjezeka, chifukwa chake ndi bwino kuganizira izi. Onanani dokotala wanu za matenda anu. Dokotala amalangiza mankhwala kapena zakudya zowonjezera malinga ndi zizindikiro zanu. Funsani dokotala wanu zamankhwala anu kapena zowonjezera komanso malingaliro azakudya munthawi imeneyi.

Gawo lotsatira ndikupeza komwe kumachokera micronutrient yomwe mumafunikira komanso momwe imaphatikizidwira ndi zakudya zina. Mwachitsanzo, anthu omwe ali ndi vuto la chithokomiro amadziwa bwino kuti nsomba zimakhala ndi ayodini wambiri ndipo sizingaphatikizidwe ndi kabichi ndi nyemba zomwe zimalepheretsa kuyamwa kwake.

Mukasunga nthawi ya ola 3-3,5 pakati pa chakudya ndikudya chakudya chosavuta koma choyenera, mungapewe mikangano yama micronutrient (calorizator). Khalani ndi gwero limodzi la mapuloteni, gwero limodzi la chakudya chambiri, ndi ndiwo zamasamba mu chakudya chanu.

 

Zomwe zili ndi mavitamini ndi mchere womwe umapangidwanso komanso kuyamwa kwawo kwa thupi kumatha kuyang'aniridwa mu labotore yokha. Mutha kudziteteza ku hypovitaminosis mwa kudya chakudya chosavuta komanso chosiyanasiyana, kudya zakudya zonse, kuwongolera thanzi lanu, ndikuwona dokotala munthawi yake.

Siyani Mumakonda