Iyiphi indima edlalwa amavithamini ekulimeni kwezinkukhu ezizalayo?

Indima yamavithamini kuukukhulisa izinkukhu.

Amavithamini ayisigaba esikhethekile samakhemikhali emvelo anesisindo esincane sama-molecule adingekayo enkukhu ukuze ilondoloze impilo, ukukhula kanye nentuthuko, imisebenzi evamile yomzimba kanye nokusetshenziswa kwe-metabolism.
Izinkukhu azidingi amavithamini amaningi, kodwa zidlala indima ebalulekile ekusebenzeni kahle kwemizimba yezinkukhu.
Kunezinhlobo ezimbalwa zezinambuzane ezitholakala endleleni yokugaya ukudla kwenkukhu, futhi amavithamini amaningi awakwazi ukwenziwa emzimbeni, ngakho awakwazi ukuhlangabezana nezidingo futhi kumele athathwe ekudleni.

Uma intula, izobangela ukuphazamiseka kwe-metabolism yezinto ezibonakalayo, ukuqina kokukhula kanye nezifo ezahlukahlukene, ngisho nokufa ezimweni ezimbi kakhulu. Abafuyi namachwane amancane banezidingo eziqinile zamavithamini. Ngezinye izikhathi ukukhiqizwa kwamaqanda ezinkukhu akuphansi, kodwa izinga lokukhulelwa kanye nezinga lokuchamisela akuphezulu, okubangelwa ukuntuleka kwamavithamini athile.

1.Amavithamini ancibilika emafutheni

1-1. I-Vitamin A (i-vitamin ekhuthaza ukukhula)

Kungagcina umbono ojwayelekile, kuvikele ukusebenza okuvamile kwamaseli e-epithelial kanye nezicubu zemizwa, kukhuthaze ukukhula nokuthuthukiswa kwezinkukhu, kwandise isifiso sokudla, kukhuthaze ukugaya ukudla, futhi kuthuthukise ukumelana nezifo ezithelelanayo kanye nezinambuzane.
Ukuntuleka kwevithamini A ekudleni kuzoholela ekungaboni ebusuku ezinkukhu, ukukhula kancane, izinga lokukhiqiza amaqanda elinciphile, izinga lokukhulelwa elinciphile, izinga eliphansi lokuchamisela, ukumelana nezifo okubuthakathaka, kanye nokuthambekela ezifweni ezahlukahlukene. Uma kunevithamini A eningi ekudleni, okungukuthi, amayunithi angaphezu kuka-10,000 aphesheya kwezilwandle/kg, kuzokwandisa ukufa kwama-embryo ngesikhathi sokuqala kokufukamela. Ivithamini A icebile ngamafutha esibindi se-cod, kanti izaqathi kanye notshani lwe-alfalfa kuqukethe i-carotene eningi.

1-2. I-Vitamin D

Kuhlobene nokuguqulwa kwe-calcium ne-phosphorus ezinyonini, kukhuthaza ukumuncwa kwe-calcium ne-phosphorus emathunjini amancane, kulawula ukukhishwa kwe-calcium ne-phosphorus ezinso, futhi kukhuthaza ukwakheka kwe-calcium emathanjeni okuvamile.
Uma inkukhu intula i-vitamin D, ukucutshungulwa kwamaminerali emzimbeni kuyaphazamiseka, okuvimbela ukukhula kwamathambo ayo, okuholela ekuqhekekeni, emilonyeni ethambile negobekayo, izinyawo kanye ne-sternum, amagobolondo amaqanda amancane noma athambile, ukukhiqizwa kwamaqanda okunciphile kanye nokuqhekeka, ukukhula okubi, izimpaphe Imilenze eqinile, ebuthakathaka.
Kodwa-ke, i-vitamin D eningi kakhulu ingaholela ekwehleni kwezinkukhu. I-vitamin D okukhulunywe ngayo lapha ibhekisela ku-vitamin D3, ngoba izinkukhu zinekhono elinamandla lokusebenzisa i-vitamin D3, kanti uwoyela wesibindi se-cod uqukethe i-D3 eyengeziwe.

1-3. I-Vitamin E

Kuhlobene nokuguqulwa kwe-metabolism yama-nucleic acid kanye ne-redox yama-enzyme, kugcina umsebenzi ophelele wama-membranes esisele, futhi kungakhuthaza ukusebenza komzimba, kuthuthukise ukumelana kwezinkukhu nezifo, futhi kuthuthukise umphumela wokulwa nokucindezeleka.
Ukuntuleka kwe-vitamin E ezinkukhu kuhlushwa yi-encephalomalacia, okuzobangela ukuphazamiseka kokuzala, ukukhiqizwa kwamaqanda aphansi kanye nokuchacha. Ukwengeza i-vitamin E ekudleni kungathuthukisa izinga lokuchacha, kukhuthaze ukukhula kanye nentuthuko, futhi kuthuthukise ukusebenza komzimba. I-Vitamin E itholakala kakhulu ekudleni okuluhlaza, igciwane lokusanhlamvu kanye neqanda eliphuzi.

1-4. I-Vitamin K

Kuyisici esidingekayo ukuze izinkukhu zigcine igazi lihlala liqinile, futhi ngokuvamile isetshenziselwa ukuvimbela nokwelapha izifo zokopha ezibangelwa ukuntuleka kwevithamini K. Ukuntuleka kwevithamini K ezinkukhu kuthinta izifo zokopha, isikhathi eside sokujiya kwegazi, kanye nomonakalo emithanjeni yegazi emincane, okungaholela ekuphumeni kwegazi okukhulu. Uma okuqukethwe kwevithamini K okwenziwe kudlula izikhathi eziyi-1,000 kunesidingo esivamile, kuzovela ubuthi, futhi ivithamini K itholakala kakhulu ekudleni okuluhlaza kanye nobhontshisi.

2. amavithamini ancibilikayo emanzini

2-1. I-Vitamin B1 (i-thiamine)

Kuhlobene nokugcina i-carbohydrate metabolism kanye nomsebenzi wezinzwa zezinkukhu, futhi kuhlobene eduze nenqubo evamile yokugaya ukudla. Uma ukudla kuntuleka, izinkukhu zibonisa ukuphelelwa yisifiso sokudla, ubuthakathaka bemisipha, ukwehla kwesisindo, ukungagayi kahle ukudla kanye nezinye izimo. Ukuntuleka okukhulu kubonakala njenge-polyneuritis enekhanda eligobile emuva. I-Thiamine itholakala kakhulu ekudleni okuluhlaza kanye notshani.

2-2. I-Vitamin B2 (i-riboflavin)

Idlala indima ebalulekile ku-redox in vivo, ilawula ukuphefumula kwamaseli, futhi ihlanganyela ekusetshenzisweni kwamandla namaprotheni. Uma ingekho i-riboflavin, amaphuphu akhula kabi, anemilenze ethambile, izinzwane ezigobile ngaphakathi, kanye nomzimba omncane. I-Riboflavin inala ekudleni okuluhlaza, ukudla kwe-hay, imvubelo, ukudla kwenhlanzi, i-bran kanye nokolweni.

2-3. I-Vitamin B3 (i-pantothenic acid)

Kuhlobene ne-carbohydrate, amaprotheni namafutha, i-dermatitis uma ingekho, izimpaphe eziqinile, ukukhula okukhungathekile, amathambo amafushane namakhulu, izinga eliphansi lokusinda, inhliziyo nesibindi esikhulu, ukungasebenzi kahle kwemisipha, ukuqina kwamalunga edolo, njll. I-Pantothenic acid ayizinzile futhi yonakala kalula uma ixutshwe nokudla, ngakho-ke usawoti we-calcium uvame ukusetshenziswa njengezithasiselo. I-Pantothenic acid itholakala kakhulu kwimvubelo, i-bran kanye nokolweni.

2-4. I-Vitamin pp (i-niacin)

Kuyingxenye ebalulekile yama-enzyme, aguqulwa abe yi-nicotinamide emzimbeni, ahlanganyela ekusabeleni kwe-redox emzimbeni, futhi adlala indima ebalulekile ekugcineni ukusebenza okuvamile kwesikhumba kanye nezitho zokugaya ukudla. Isidingo samaphuphu siphezulu, ukulahlekelwa yisifiso sokudla, ukukhula kancane, izimpaphe ezibuthakathaka kanye nokuphuma kwegazi, amathambo emilenze agobile, kanye nesilinganiso sokusinda esiphansi; ukuntuleka kwezinkukhu ezindala, izinga lokukhiqizwa kwamaqanda, ikhwalithi yamagobolondo amaqanda, izinga lokuchamisela konke kuyehla. Kodwa-ke, i-niacin eningi ekudleni kuzobangela ukufa kombungu kanye nesilinganiso sokuchamisela esiphansi. I-Niacin itholakala kakhulu kwimvubelo, ubhontshisi, i-bran, izinto eziluhlaza, kanye nokudla kwenhlanzi.