Kupfuura makumi mashanu uye mavhitamini: Unochembera sei uine simba?

Zvokudya zvine utano uye zvakasiyana-siyana zvakakosha pakukwegura kwakanaka, nokuti mavhitaminzi anokosha nemaminerari anoita basa rinokosha musimba redu remetabolism. Iwo immune system inoramba yakasimba nekudya kwakanaka. Kuti urambe uchikosha, kudya kwakanaka kune mavhitamini nemamineral akakwana kwakakosha.

Hazvisi pasina chikonzero kuti Nutrition Center inokurudzira kudya 250 gramu yemiriwo uye zvidimbu zviviri zvemichero zuva rega rega. Iva nechokwadi chokuti pane mutsauko wakakwana.

Kana iwe uri pamusoro pemakumi mashanu, saka kudya kune hutano kwakakosha sezvakamboita. Asi sezvatinokura, metabolism inononoka. Izvi zvinoreva kuti simba shoma uye shoma rinodiwa kubva mukudya. Saka hazvishamisi kuti kuda kudya kunowanzodzikira nezera. Zvisinei, kudiwa kwevhithamini nemaminerari kwakafanana, dzimwe nguva kunyange yakakwirira. Kudiwa kwevhitamini D, semuenzaniso.

Vhitamini D
Vitamin D ine pesvedzero yakawanda kupfuura yaimbofungwa. Somuenzaniso, zvakaratidzwa kuti kudya kwakaderera kwevhitamini D kunokanganisa kuora mwoyo. Vitamin D yakakosha pakuvaka nekuchengetedza mapfupa akasimba, nekuti inokurudzira kutorwa kwecalcium mumapfupa. Vitamin D inogadzirwa muganda pasi pesimba rechiedza chezuva. Tsvagiridzo inoratidza kuti ganda revanhu vakura rinoburitsa vhitamini D shoma uye shoma. The Health Council inokurudzira kuwedzera kwevhitamini D kuvakadzi vane makore makumi mashanu nepamusoro (50 mcg pazuva) uye kune wese ane makore makumi manomwe nepamusoro (10 mcg pazuva).

Vitamin B12
Vitamin B12 yakakoshawo kune vanhu vanopfuura makumi mashanu. Iyi vhitamini kubva munyama, hove, mukaka uye mazai inowanzobatwa zvisina kunaka nevakwegura, kunyanya munyaya yedumbu kana zvirwere zvemukati. Izvi zvinogona kuderedza kugadzirwa kweasidhi yemudumbu. Enzymes inogadzirwa mumate edu uye mudumbu, izvo zvinoita kuti vhitamini B50 inonyura mumatumbo edu. Sezvatinokura, tinogadzira zvishoma zvezvinhu izvi uye njodzi yekushayikwa kwevhitamini B12 inowedzera. MuUnited States, vanhu vese vanopfuura makumi mashanu saka vanorayirwa kutora mamwe vhitamini B12. Kunyangwe isu tisina yepamutemo B50 zano kune vakura muNetherlands, yekuwedzera inogona kuve yakanaka yekuwedzera.

Iyo imwechete vhitamini B12, pamwe chete nehanzvadzi dzayo B6 uye folic acid (B11), ine mhedzisiro yakanaka pakuchengetedza hutano madziro etsinga. Vanoderedza chiyero chehomocysteine ​​​​muropa; chinhu chinogadzirwa panguva yekuvakwa uye kuparara kwemapuroteni. Huwandu hwehomocysteine ​​​​muropa hunobatanidzwa nenjodzi yakawedzera yeatherosclerosis, chirwere chemoyo uye sitiroko.

Vitamin K
Mukuwedzera kune calcium uye vhitamini D yakakwana, vhitamini K yakakwana inokosha pakuchengetedza mapfupa akasimba. Vitamin K inovimbisa kuti kwete yakawandisa calcium yakaputsika kubva mumapfupa uye yakabuda muweti. Mukuwedzera, vhitamini K inovimbisa kunaka kweropa.

karusiyamu
Calcium iminerari inodiwa pakuvaka nekuchengetedza mapfupa nemeno. Calcium inobatsira kurwisa osteoporosis gare gare muhupenyu uye inofanirwa pakushanda zvakanaka kwetsinga nemhasuru, kugwamba kweropa uye kutakura kwemamwe maminerari mumuviri.

Chrome
Iyo mineral chromium inokanganisa ndangariro basa uye hunyanzvi hwekuziva muvakuru. Chromium ine, pakati pezvimwe zvinhu, mhedzisiro yakanaka paglucose metabolism, inokanganisa kushanda kwehuropi. Chromium inoitawo basa mukugadziriswa kwemafuta nemacarbohydrates. Mukuwedzera, yakaratidzwa kuva nemigumisiro yakanaka pane basa re insulin receptors. Iyo mineral manganese, zinc uye selenium inotsigirawo glucose uye insulin metabolism.

Iron uye magnesium
Iwo mamineral iron uye magnesium anotsigira mazinga esimba uye anokuchengetedza iwe wakakosha. Iron inotsigirawo kugona kuisa pfungwa uye inobatsira kune pfungwa dzakajeka.

Kushandisa mishonga
Panogona kuva nemamiriro ezvinhu anoita kuti vanhu vakwegura vadye zvishoma zvine utano kana kuti zvakasiyana-siyana uye saka vanogona kutanga kushayikwa kwevhitamini. Funga kuderera kwechido, kutsenga uye kumedza matambudziko nekuda kwezvinetso zvemazino, kuparadzaniswa kwevanhu uye kuderera kwekufamba. Vanhu vane makore anopfuura makumi mashanu vanoshandisawo mishonga yakawanda, nepo mimwe mishonga ichikanganisa kutorwa kwemavhitamini. Izvi zvinoshanda, semuenzaniso, kune mamwe mishonga inoderedza BP. Zvadaro multivitamin yevakuru inogona kutorwa sekuwedzera. Bvunza nachiremba wako kana izvi zvichidikanwa.

Zvokudya zveuropi
Kuwanda kwakanaka kwevhithamini B, kunyanya mavhitaminzi B1, B2, B6, folic acid uye B12, tsigiro yekusimbisa uye ndangariro. Asi kune zvimwe zvakawanda zvinovaka muviri zvinodiwa kuuropi. Izvi zvinoshandawo, semuenzaniso, kune mavhitamini C, D uye E uye kune omega-3 fatty acids. Iodine, iron uye zingi zvakanakawo kundangariro.

Kunobva: Gezondheidsnet.nl