Kodi nditenge mavitamini ati?

Pharmacist Wabwino Amadziwa Bwino Kwambiri

Thupi limafunikira mavitamini ndi michere yosiyanasiyana kuti ichite bwino kwambiri. Ena a ife timapeza zambiri zomwe timafunikira kuchokera pachakudya chopatsa thanzi. Ena amafunikira zowonjezera kuti akwaniritse kuchuluka kwa tsiku ndi tsiku. Ngati mukudzifunsa nokha, Kodi ndiyenera kumwa mavitamini ati?, Malangizo awa angakuthandizeni kudziwa ngati zakudya zomwe mumadya zikukupatsani zakudya zonse zofunika.

Ndi mavitamini ati omwe ndiyenera kumwa ngati zowonjezera mavitamini?

1. Vitamini A. chifukwa cha masomphenya
2. Mavitamini B mphamvu
3. Vitamini C chitetezo
4. Vitamini D. mphamvu
5. Vitamini E kwa antioxidants
6. Vitamini K kutseka magazi koyenera

Vitamini A.

Vitamini A imagwira gawo lofunikira pakukula kwama cell ofiira komanso kukula kwa mafupa komanso thanzi la masomphenya. Pulogalamu ya Ndalama zolimbikitsidwa tsiku ndi tsiku (RDA) ndi 5000 mayunitsi apadziko lonse (IU). RDA ndi njira yowerengera kuchuluka kwa mavitamini omwe mumafunikira, ngakhale kuchuluka kwake kumatha kusiyanasiyana pakati pa munthu ndi munthu kutengera zinthu zambiri.

Zakudya zina zimaphatikizapo nsomba, chiwindi, ndi mazira. Chiwindi chimatha kukhala ndi 250% ya RDA ya vitamini A , koma si chakudya chomwe aliyense amasangalala nacho. Nsomba yomwe ili ndi nsomba zambiri imakhala ndi 50% ya mavitamini A.

Mavitamini B

Mavitamini a B amatenga gawo lofunikira pakusintha chakudya kukhala mphamvu ya thupi lanu. Mitundu yosiyanasiyana ya mavitamini B ali mumitundu yosiyanasiyana yazakudya, ndipo ali ndi ma RDA osiyanasiyana. Mwambiri, mavitamini a B amatha kupezedwa mosavuta kuchokera kumafinya ndi tirigu wokhala ndi mipanda yolimba, komanso mitundu yambiri ya nsomba. Monga wamankhwala, ndimakhala ndi mafunso ambiri okhudza vitamini B12 makamaka. Pali zinthu zambiri pamsika zomwe zili ndi mavitamini B12 apamwamba otchedwa mphamvu zowonjezera mphamvu. Kuchuluka kwa tsiku ndi tsiku kwa B12 ndi 6 mcg, koma mupeza mankhwala okwana 5000 mcg m'mashelufu ogulitsa. Ngakhale kumwa kwambiri nthawi zina kumakhala bwino, onetsetsani kuti mwaonana ndi dokotala kapena wamankhwala musanamwe mankhwalawa tsiku lililonse.

Folic acid ndi vitamini B ina yofunika kwambiri. Amapezeka mu masamba obiriwira, mapeyala, nyemba, ndi zakudya zopatsa thanzi za tirigu. RDA ya anthu ambiri ndi 400 mcg; komabe, kwa amayi apakati, akatswiri ambiri amalimbikitsa mpaka 1 mg. Folic acid imathandiza kwambiri polepheretsa kubadwa, ndipo ndikofunikira kuti mayi wapakati awonetsetse kuti akudya folic acid wokwanira nthawi yomwe ali ndi pakati. Ndi kwanzeru kuyamba kuwonjezera ndi folic acid mukangoyamba kuyesa kutenga pakati. Chikho chimodzi cha sipinachi chimapereka pafupifupi 30% ya RDA ya folic acid.

Vitamini C

Vitamini C ndi antioxidant yomwe ndiyofunika kwambiri kuti chitetezo chamthupi chanu chizigwira ntchito. Amapezeka m'mitundu yambiri ya zipatso ndi ndiwo zamasamba , makamaka zipatso za zipatso ndi timadziti. RDA ndi 60 mg. Lalanje imodzi yapakatikati imakhala pafupifupi 70 mg wa vitamini C, komanso kuposa momwe imakumana ndi RDA ya vitamini C.

Vitamini D.

Vitamini D ndikofunikira kuyamwa kwa calcium ndi kukula kwa mafupa, mwazinthu zina. Amapezeka mu nsomba ndi mkaka wokhala ndi mipanda yolimba . RDA ya vitamini D ndi 400 IU. Sulton itatu yokha ya salmon imakhala ndi ma 400 IU oposa 400 ndipo imakumana ndi RDA yonse, pomwe chikho chimodzi cha mkaka wokhala ndi mpanda wokhala ndi 33% ya RDA.

Vitamini E

Vitamini E ndi antioxidant yomwe imathandizira chitetezo cha mthupi komanso chitukuko cha chotengera magazi. Amapezeka mu masamba obiriwira, mtedza, mbewu, ndi tirigu wolimba . RDA ndi 30 IU. Mbewu imodzi ya mpendadzuwa imapereka pafupifupi 7 IU, kapena pafupifupi gawo limodzi mwa magawo atatu a RDA a vitamini E.

Vitamini K

Vitamini K ndikofunikira pakumisa magazi. Gwero lake labwino kwambiri ndi masamba obiriwira, obiriwira. RDA ndi 80 mcg. Chikho chimodzi cha sipinachi yaiwisi, mwachitsanzo, chili ndi pafupifupi 145mcg. Izi ndi pafupifupi kawiri RDA. Odwala ena ochepetsa magazi amayenera kuwonetsetsa kuti mavitamini K omwe amadya samasinthasintha kuti awononge mankhwala awo.

Momwe mungatengere mavitamini anu atsiku ndi tsiku

Mutha kukhala kuti mumalandira mavitamini ambiriwa pazakudya zanu, koma ngati simutero, mumatenga chiyani?

Njira imodzi yodziwika bwino yomwe anthu amapangira mavitamini awo ndi mankhwala amodzi. Pali ma multivitamini ambiri pamsika, ndipo kapangidwe ka chilichonse kamene kamayikidwa ndi wopanga. Mwambiri, ma multivitamini amayesa kupereka mavitamini ambiri, mwina limodzi ndi michere ina, pamlingo pafupi ndi RDA pachinthu chilichonse. Monga wogula, ndikofunikira kuti muwerenge chizindikirocho kuti mumvetsetse ngati ikupereka vitamini woyenera pamlingo woyenera. Ngati muli ndi mafunso kapena mukufuna thandizo kuti mudziwe zomwe mukufuna, asayansi ndi akatswiri azakudya ndizothandiza kwambiri.

Ngati mukumva kuti mukulandira mavitamini ambiri omwe mungafune pazakudya zanu, mutha kugula mavitamini omwewo kuti muwonjezere ochepa. Onetsetsani kuti mukudziwa kuchuluka kwa zomwe muyenera kuwonjezera pazakudya zanu, popeza mavitamini ambiri amapezeka mumitundu yosiyanasiyana. Ngakhale ndizosowa, ndizotheka kumwa vitamini wochuluka kwambiri, choncho nthawi zonse funsani ndi akatswiri azaumoyo musanamwe mankhwala pamwamba pa RDA.

Zinthu zina monga zaka, kutenga mimba, ndi zina zoteteza kumatenda kapena thanzi zimakhudza kuchuluka kwa vitamini aliyense amene mukufuna. Wothandizira zaumoyo wanu akhoza kupanga malingaliro achikhalidwe chanu.

Chakudya chopatsa thanzi ndi njira yabwino yopezera mavitamini a tsiku ndi tsiku, koma ngati zakudya zanu zikusowa zosowa zanu, kuwonjezera ndi mavitamini kumathandiza kuti thupi lanu likhale ndi zida zofunika kuti mukhale ndi moyo wathanzi.