Ukubaluleka kokusweleka kwiiVitamin El Paso, eTexas

Ubukhulu becala wonke umntu uthatha iivithamini zabo nakuluphi na uhlobo kunye nefom. Ingasukela kokutya esikutyayo ukuya kwizongezelelo kunye neepilisi zeevithamini esizenza imini yonke. Singafumana ukonyuka kwee micronutrients kwimizimba yethu ngeevithamini kunye nokutya. Inganceda ngokutya kwethu xa sizama ukuqala kwentloko kwindlela yethu yokuphila enempilo ngokutshintsha impilo, ukutya okunesondlo, ukutya okugcwele. Ngaphandle kwawo, kunokubangela ukuba imizimba yethu iphenduke ngendlela eyahlukileyo kwizigulo. Umzekelo, umntu unendlela yokuphila esempilweni, kodwa baziva bengabalulekanga ebomini babo bemihla ngemihla; inokuba kungenxa yamanqanaba abo aphantsi eevithamini abangazithathanga. Siza kujonga micronutrition kwiivithamini kunye nezongezelelo kolu luhlu lwamacandelo mabini omzimba.

Iivithamini

Iivithamini zibalulekile emzimbeni kuba singenako ukuzivelisa ngokwemvelo. Xa siziva sidangele okanye sisoyikeka, kusenokuba kungenxa yokuthatha ivithamin ephantsi esisilelayo ukusenza sizive ngcono. Nazi ezinye iivithamini ezinokunceda umzimba wakho ukuba uziva ubuthathaka ebomini.

IVithamini A

Vitamin A sisichumisi esinyibilikiswa sisichumiso esifunekayo emzimbeni. Igcinwe ngaphakathi isibindi ukuze isetyenziswe kamva kwaye idluliselwe kwizicubu xa kufuneka njalo. Vitamin A inceda ukugcina ingqibelelo kunye nokusebenza kwazo zonke izicubu zomhlaba namehlo. Vitamin A ineefom ezimbini ezikuyo i-retinol kunye nee-estinyl esters kwaye Iproitamin A carotenoids. Izibonelelo zezempilo ze-retinol kunye ne-retinyl zinokukuthintela ukonakala kwe-macular emehlweni akho, kwaye nge-proitamin A carotenoids inokuba ne-antioxidants enamandla yokulwa ne-radicals yasimahla emzimbeni wakho.

Ukusilela: Ukuba neVitamin A ukusilela kungakhokelela ekungaboni ngamehlo abanye abantu. Nabani na onesiphene kwiVitamin A unokuba Imiba yolusu ezifana hyperkeratosis amabala. Ayisiyiyo loo nto kuphela, kodwa inokunyusa naluphi na usulelo kunye nokuba nengxaki zokukhulelwa kwabasetyhini abakhulelweyo.

Imithombo yokutya: Nazi ezinye iindlela zokutya ezityebile kakhulu ngevithamini A ezizezona zi-carotenoid-zizityebi kwizilwanyana nakwizityalo.

• Izikhumba ze-egg
• Inyama yesibindi
• Ioli ye-Cod yesibindi
• Islamoni
• Iitapile ezimnandi
• IiKaroti
• Dandelion imifuno
• Ikhaphetshu

Vitamin B

Zonke iivithamini B zinyibilika emanzini, kwaye umzimba wakho awukwazi ukuzigcina. Zisetyenziselwa ukunciphisa ukudinwa kunye nokunyusa umoya wakho. Kukho iivithamini ze-8 zeB zibalulekile kwaye zinemisebenzi emininzi ebalulekileyo yokugcina impilo entle.

• I-B1 (thiamine): hydrochloride inceda imizimba yethu imetabolism ngokunceda ukuguqula izakha-mzimba zibe amandla. Eminye imithombo yokutya ibandakanya ingulube, imbewu yejongilanga kunye nentsholongwane yengqolowa.
• I-B2 (i-riboflavin): riboflavin uguqula ukutya ukuba kube ngamandla kwaye usebenze njenge-antioxidant emzimbeni. Eminye yemithombo yokutya ephezulu ye-riboflavin yinyama yenyama, inyama yenkomo kunye nama-mushroom.
• I-B3 (niacin): niacin Inendima yokudlala iselfowuni, imetabolism kunye nemveliso yeDNA, kunye nokulungiswa kwayo. Eminye imithombo yokutya ibandakanya inkukhu, ityhuna kunye neelensi.
• I-B5 (i-pantothenic acid): Njengezinye iivithamini ze-B, I-pantothenic acid Inceda imizimba yethu ukuba ifumane amandla kukutya esikutyayo. Ikwabandakanya ukuveliswa kwehomoni kunye ne-cholesterol. Eminye imithombo yokutya ibandakanya isibindi, intlanzi, iyogathi, neavokhado.
• I-B6 (pyridoxine): Pyridoxine inceda ekuveliseni iiseli ezibomvu zegazi emzimbeni. Inceda ukudala i-amino acid metabolism kunye ne-neurotransmitters yomzimba. Ukutya okutyebe kakhulu kule vithamini ziinkukhu, isalmon kunye neetapile.
• I-B7 (biotin): Biotin Ibaluleke kakhulu kwi-carbohydrate kunye ne-metabolism yamafutha kwaye inokulawula ukubonakaliswa kwe-gene emzimbeni. Eyona mithombo yokutya iqulethe i-biotin yi-yeast, amaqanda, isalmon, itshizi kunye nesibindi.
• I-B9 (folate): Imizimba yethu iyafuneka ulandelelwano ukukhula kweseli, i-amino acid metabolism, ukwakhiwa kweeseli ezibomvu nezimhlophe zegazi kunye nokwahlula-hlula kweseli. Isithambisi sinokufumaneka ekutyeni okunamagqabi anamagqabi, isibindi, iimbotyi kunye nezongeziweyo ezinjenge folic acid.
• I-B12 (cobalamin): Enye yezona zinto zidumileyo kuzo zonke iivithamini ze-B, B12 ibalulekile ekusebenzeni kwemithambo, ukuveliswa kweDNA, kunye nokubalwa kweeseli ezibomvu. Inokufumaneka ngokwemvelo kwimithombo yokutya yezilwanyana ezifana nenyama, amaqanda, ukutya kwaselwandle kunye nobisi.

Ukusilela: Nangona ukuthatha iivithamini ze-B kubalulekile, kukho iziphumo ebezingalindelekanga zokuthatha idosi ephezulu yevithamini, ngakumbi i-B3 kunye ne-B6. Ezinye zeziphumo ebezingalindelekanga zibandakanya ukugabha, amanqanaba aphezulu eswekile egazini, izilonda zesikhumba, ukonakala kwemithambo-luvo kunye nokonakala kwesibindi.

Vitamin C

Vitamin C yenye yezona vitamin zibalulekileyo kuba ingenako ukuveliswa ngumzimba. Inendima ezininzi kwaye idityaniswe nezibonelelo ezininzi ezichukumisayo zempilo. Inokunceda ukunyusa amanqanaba e-antioxidant, ukunciphisa uxinzelelo lwegazi oluphezulu, kunye nengozi yesifo sentliziyo. Inokukhusela umzimba wakho nakweyiphi na Ukuhlaselwa sisifo se-gout kunye nokunciphisa umngcipheko wokuwohloka komqondo ngelixa uphucula ukufunxwa kwentsimbi kunye nokwenza ukuba amajoni omzimba angasebenzi kakuhle.

Ukusilela: Xa ungathathi ngokwaneleyo ivithamin C, inokunyusa iswekile yegazi lakho. Ngaphandle kwayo, unokuhlakulela i-scurvy ukuba awunayo ivithamin C eyaneleyo kwinkqubo yakho. Ungagula ngokwenene, kwaye amajoni akho omzimba aya kudutyulwa ukuba awuthathi ivithamin C.

Imithombo yokutya: Eyona ndlela ixhaphakileyo yokufumana i-vitamin C emzimbeni wakho ngokusebenzisa iziqhamo ze-citrus. Zininzi Ukutya okuneevitamin C kwaye imnandi kakhulu.

• Ipelepele ebomvu neluhlaza
• Iiorenji kunye nejusi yeorenji
• ikiwi
• guava
• Ibrokholi
• Ierberberries
• I Brussel ihluma
• Ijusi yetamatisi
• Icantaloupe

Vitamin D3

Kwaziwa njenge nevithamini yelanga, I-Vitamin D3 ibalulekile ekugcineni amathambo kunye namazinyo esempilweni. Inokuxhasa amajoni omzimba, ubuchopho, kunye nenkqubo ye-nervous ngokuligcina lisempilweni. Iya kulawula amanqanaba e-insulin kunye nokunceda ukulawula iswekile. Nangona kunjalo, i-Vitamin D3 inokwakheka emzimbeni wethu ngalo lonke ixesha ukukhanya kwelanga kubetha esikhumbeni.

Ukusilela: Nokuba umzimba ungadala ivithamin D, kukho izizathu ezininzi zokusilela kweevitamin D. Ukuba umntu unombala wesikhumba esimnyama kwaye usebenzisa ukukhanya kwelanga ukuze unciphise ukumiselwa kwe-UVB (i-ultraviolet radiation B) iiray ukusuka elangeni. Banokuyeka ukuveliswa kweevithamini D. Ezinye zeempawu zokusilela kweevithamini D zibandakanya ukugula ngakumbi, ukudinwa, iintlungu zemisipha, kunye nokudakumba. Kwaye ukuba iyaqhubeka ixesha elide, inokukhokelela ekutyeba kakhulu, isifo sikashukela, uxinzelelo lwegazi, isifo sokudinwa okungapheliyo, i-fibromyalgia, kunye nesifo samathambo, ukubiza nje ezimbalwa.

Imithombo yokutya: Kukho ukutya okumbalwa okuqukethe i-vitamin D ngokwemvelo. Kwaye i-Vitamin D3 ubukhulu becala isilwanyana siveliswa.

• Islamoni
• Iisardines
• Umpakathi weqanda
• I-shrimp
• Ubisi (lwakhiwe)
• Inkozo (yokomelela)
• IYogurt (yenziweyo)

Vitamin E

Vitamin E sesinye sezona zondlo zibalulekileyo njengezongezelelo zokutya kwaye zinokwenzeka ngokwendalo ekudleni. Yinto ye-antioxidant enokunceda ukukhusela umonakalo kwiiseli zakho kwaye inyibilike amafutha. Abaphandi baphande ukuba ivithamini E inokusetyenziswa njengonyango Izifo ezahlukeneyo zokonakala, kubandakanya uxinzelelo lwegazi oluphezulu, isifo sentliziyo, kunye nomhlaza. Ityala elinqabileyo lokusilela kweevithamini E; nangona kunjalo, ngumbandela onqabileyo ophandwayo.

Njengokuba uVitamin E sesona sisakha sondlo sifumaneka kakhulu kukutya okuninzi, nantsi ukutya, kubandakanya ioyile yokupheka ekhethekileyo.

• Ioyile yeJamani yeoyile
• Imbewu yelanga
• IAlmond
• Ioli yeHazelnut
• Inyama yenyama
• Amanqatha
• imango

isiphelo

Ke kwezi vithamini, kunokunceda umzimba wakho uzive ubhetele kakhulu ekuhambeni kwexesha. Ngaphandle kwabo, imizimba yethu iya kuba neengxaki ezahlukeneyo zempilo ezinokusenzakalisa ekutsaleni ixesha elide. Xa sithatha ezi vithamini, imizimba yethu iqale ukuba sempilweni ngokufanelekileyo, kwaye sinokubona ukuba iimeko zethu zomoya zingcono. Singaba nemisebenzi eqhelekileyo ngaphandle kweevithamini kuba sitya ukutya okuquletheyo, kodwa xa sifuna ukuba amandla ongezelelweyo amandla, iivithamini ziyindlela yokuhamba.

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