Mavitamini ndi michere ndi zinthu zopangidwa ndi zinthu zofunikira m'thupi la munthu. Zonsezi ndizofunikira pamakina ndi ziwalo zina ndipo zimakhudza momwe moyo ulili komanso thanzi. Kuperewera kwa mavitamini kumayambitsa matenda, kutopa, komanso mavuto azakuthupi.
Mavitamini ndi mchere ndiye chinsinsi cha unyamata, thanzi komanso kuchepa. Ndizothandiza makamaka kwa anthu omwe amachita nawo masewerawa chifukwa amathandiza kuti thupi liziyambiranso. Izi ndichifukwa choti amatenga nawo mbali pazinthu za redox komanso kaphatikizidwe ka protein, zomwe zimapangitsa kuti kagayidwe kake kazitha kufulumira.
Zowonjezera Zamchere ndi Mavitamini Ena
Thupi silimatha kupanga mavitamini ndi michere yambiri palokha, chifukwa chake, amayenera kumwedwa padera kapena kuwapeza pachakudya. Pofuna kupewa kusowa kwa vitamini (avitaminosis), muyenera kukhala ndi zakudya zoyenera. M'munsimu muli mchere ndi mavitamini ofunikira kwambiri mthupi komanso zakudya zomwe zimapezeka.
Calcium
Calcium ndi mchere wofunikira pomanga mafupa olimba, mano ndi misomali. Kuphatikiza apo, imathandizira pakugwira bwino ntchito kwamtima ndi kwamanjenje. Iye ali ndi udindo wa mkhalidwe wa mitsempha ya magazi (kufinya ndi kufutukuka), akukhudzidwa ndikuwongolera kutsekeka kwa minofu.
Munthu wazaka 18 mpaka 60 ayenera kulandira kashiamu osachepera 900 mg patsiku, komanso wazaka zopitilira 60 - 1100 mg ya calcium. Atsikana apakati ndi oyamwa amafunika pafupifupi 1500 mg patsiku. Kashiamu wochuluka kwambiri amapezeka mu zakudya zotsatirazi:
- mtedza;
- nsomba (tuna ndi nsomba);
- mafuta;
- dzungu ndi nthangala za zitsamba;
- zitsamba (katsabola ndi parsley);
- kanyumba tchizi, mkaka, tchizi ndi zinthu zina zamkaka.
Chitsulo
Iron ndichinthu chofunikira chomwe chimagwira nawo ntchito za redox komanso ma immunobiological. Ndikofunikira pakukula kwa thupi. Izi ndichifukwa choti chitsulo ndi gawo la michere ndi mapuloteni ena omwe amafunikira kuti kagayidwe kabwino kagwiritsidwe ntchito. Komanso, chitsulo chimakhudza kwambiri chitetezo chamanjenje komanso chitetezo chamthupi. Kulephera kwake kumakhudza thanzi labwino.
Atsikana amafunikira 16 mg yachitsulo patsiku, ndipo amuna - 9 mg patsiku. Zomwe zimapezeka zimapezeka munyama, nsomba, nsomba ndi zipatso. Zitsulo zambiri zimapezeka mu ng'ombe ndi nkhumba (chiwindi ndi lilime), nkhono zam'madzi, oyisitara, sipinachi, mtedza (cashews), tuna, ndi madzi a phwetekere.
Mankhwala enaake a
Magnesium ndi imodzi mwamchere wofunikira kwambiri womwe umakhala nawo pama enzymatic angapo. Imathandizira pakamagwira ntchito yam'mimba, yamanjenje ndi yamtima, imagwira nawo ntchito yopanga ndi kulimbitsa mafupa ndi mano, ndikuchepetsa mafuta m'thupi.
Wamkulu amafunika magnesium osachepera 500 mg patsiku. Olemera kwambiri mumchere ndi mtedza (amondi, mtedza), nyemba, masamba ndi chimanga. Pofuna kuyamwa bwino, tikulimbikitsidwa kuti tidye zakudya zokhala ndi calcium yambiri.
Vitamini A.
Vitamini A ndiye gawo lalikulu lofunikira pamagwiridwe antchito amthupi komanso kagayidwe kazinthu. Bwino collagen synthesis, ali ndi zotsatira zabwino pa khungu. Nthawi yomweyo, imachepetsa mwayi wokhala ndimatenda amtima, omwe ndiofunika kwambiri kwa anthu omwe ali pachiwopsezo.
Vitamini A wambiri amapezeka mu mbatata, nsomba (makamaka chiwindi), zopangira tchizi, ma apricot owuma, ndi maungu. Amuna akulu amafunika kulandira 900 mcg (3000 IU) patsiku, ndipo akazi - 700 mcg (2300 IU). Pakati pa mimba ndi mkaka wa m'mawere, mlingo wa tsiku ndi tsiku ndi wofanana ndi momwe amuna amachitira.
Vitamini C (ascorbic acid)
Vitamini C amafunika ndi thupi kuti minofu igwire bwino ntchito (mafupa ndi minofu yolumikizana). Amachita nawo kaphatikizidwe ka collagen ndi mahomoni a steroid, amachotsa poizoni m'thupi. Akuluakulu (amuna ndi akazi), mlingo wa tsiku ndi tsiku ndi 60-65 mg.
Pali lingaliro kuti koposa zonse vitamini C imapezeka mu zipatso za malalanje (lalanje). Izi sizowona kwathunthu: pali zakudya zingapo zomwe zili ndi ascorbic acid, monga tsabola belu kapena kiwi. Vitamini C ali ndi masamba, zipatso, ndi nyemba zambiri. M'munsimu muli zakudya zingapo zokhutiritsa kwambiri:
- zipatso: kiwi, mango, sitiroberi, currant;
- masamba: tsabola, broccoli, ziphuphu za Brussels;
- zonunkhira: coriander ndi thyme;
- nyemba: nandolo ndi soya.
Vitamini D.
Vitamini D ali mgulu la mavitamini osungunuka mafuta. Amapangidwa mothandizidwa ndi kuwala kwa dzuwa ndipo amathandiza thupi kuyamwa calcium. Vitamini D amafunikira mano ndi mafupa, kuwapangitsa kukhala olimba. Zimayimitsa dongosolo lamanjenje ndikusintha khungu. Kulephera kwa Vitamini D kosalekeza kumabweretsa kukhumudwa, kunenepa kwambiri komanso kuwonongeka kwa chitetezo chamthupi.
Kuphatikiza pa dzuwa, limapezeka kuchokera pachakudya. Mlingo wapakati wa abambo ndi amai azaka zapakati pa 18 ndi 60 ndi 600 IU. Amapezeka muzakudya za mkaka (kanyumba kanyumba, mkaka, tchizi), chiwindi cha ng'ombe, bowa, tirigu ndi timadziti tomwe timapatsa zipatso (makamaka timadziti ta lalanje).
Omega-3
Omega-3s ndi mafuta ofunikira m'thupi la munthu. Amagwira nawo ntchito yoteteza magazi kuundana, kuwongolera magwiridwe antchito amanjenje ndi mtima. Kudya nthawi zonse kumachepetsa matenda a mtima ndi khansa. Mafuta acids ndi ofunikira pakukongoletsa khungu ndi tsitsi.
Thupi lathu silimatha kupanga omega-3 acid, chifukwa chake, ndikofunikira kuwonjezera zakudya zomwe zimakhala ndizakudya:
- nsomba (mamazelo, nkhanu, nkhanu, nkhono);
- nsomba (cod, nsomba, mumapezeka nsomba);
- zipatso (kiwi, mango);
- masamba (broccoli, ziphuphu za Brussels).
Zotsatira zakuchulukirachulukira
Mavitamini ndi michere yochulukirapo, komanso kusowa kwawo, sikupindulitsa thupi, chifukwa chake ndikofunikira kutsatira muyeso. Sikoyenera kugwiritsa ntchito mankhwala omwewo nthawi zonse komanso mochuluka. Izi zimakhudzanso mankhwala. Aliyense vitamini ndi mchere zovuta limodzi ndi malangizo ndi mlingo kuti sayenera kuposa.
Kuchuluka kwamavitamini osungunuka ndi mafuta kumakhudza kwambiri thupi la munthu. Oopsa kwambiri pakati pawo ndi mavitamini A ndi D. Mwachitsanzo, vitamini A amapezeka mu nsomba (mackerel, saumoni). Ndikuchulukirachulukira mzakudya, munthu amatha kukhala ndi zotupa pakhungu, malo opweteka kapena kupindika kwamanjenje - kutakasuka komanso nkhawa.
Ngati mutenga mavitamini ndi michere yokwanira, thupi lanu limagwira bwino ntchito. Kuphatikiza pa thanzi, zimakhudzanso mawonekedwe, khungu ndi tsitsi.
