Mmene Amasiyanitsira Kutengera ndi Kusungira Thupi
Timatengera mavitamini kuti tiwathandize anthu omwe timadya kuchokera ku zakudya zomwe timadya komanso kuwala kwa dzuwa. Iwo amalowa mu thupi m'njira zosiyanasiyana ndipo amatulutsidwa kuchokera ku thupi pamitengo yosiyana. Tikhoza kuwagawa mwapadera kukhala osungunuka madzi kapena osungunula mafuta.
Mavitamini Okhazikika M'madzi
Mavitamini osungunuka m'madzi ndi omwe amasungunuka m'madzi ndipo amadzipangidwira m'matumba kuti agwiritse ntchito nthawi yomweyo.
Chifukwa chakuti sichisungidwa m'thupi, amafunika kubwezeretsedwa nthawi zonse mu zakudya zathu. Mavitamini ambiri osungunuka m'madzi amathamangitsidwa msanga mumtambo ndipo nthawi zambiri sungadziŵike ku mazira owopsa. Ndizinenedwa kuti, mitundu ina ya vitamini C yosasungunuka m'madzi, monga vitamini C, ikhoza kuyambitsa kutsekula m'mimba ngati atatengedwa mopitirira muyeso.
Mavitamini osungunuka m'madzi amaphatikizapo gulu la B-complex ndi vitamini C, zomwe zimapereka chithandizo chamankhwala awa:
- Vitamini B1 (thiamine) imathandiza kumasula mphamvu ku zakudya ndipo ndizofunikira kusunga dongosolo la mantha.
- Vitamini B2 (riboflavin) imathandizira kulimbikitsa masomphenya abwino ndi khungu lathanzi komanso ndizofunikira kutembenuza amino acid tryptophan kukhala niacin.
- Zakudya za vitamini B3 (niacin) mu chimbudzi, kuchepa kwa thupi, ndi ntchito yowonjezera ya enzyme komanso kulimbikitsa khungu labwino ndi mitsempha.
- Vitamini B6 (pyridoxine) zothandizira m'thupi la puloteni ndikupanga maselo ofiira a magazi, insulini, ndi hemoglobin.
- Folate (folic acid) imathandizanso m'thupi la mapuloteni ndi maselo ofiira a magazi ndipo zingachepetse chiopsezo cha matenda a neural tube birth defects.
- Vitamini B12 (cobalamin) zothandizira kupanga maselo ofiira a m'magazi komanso kusamalira dongosolo la mitsempha.
- Biotin imathandiza kumasula mphamvu kuchokera ku chakudya ndi zothandizira mu mafuta a mafuta, mapuloteni, ndi chakudya kuchokera ku chakudya.
- Pantothenic acidids mu metabolism ndi mapangidwe a mahomoni.
Vitamini C (ascorbic asidi) ndizofunika kwambiri kuti zitsulo zitsulo komanso collagen zenizeni . Zimathandizira kuchiritsidwa ndi machiritso ndi fupa popanga mphamvu yowonongeka.
Vitamini Zosungunuka
Mavitamini osungunuka ndi mafuta amasungunuka m'mafuta. Amadzikongoletsera ndi ma globules omwe amayenda kudzera m'matumbo aang'ono ndikugawidwa kudzera mu thupi m'magazi. Mosiyana ndi mavitamini osungunuka ndi madzi, mavitamini owonjezera omwe amapezeka mu mafuta amasungidwa m'chiwindi ndi mafuta (adipose) matenda kuti agwiritsidwe ntchito mtsogolo Iwo amapezeka kwambiri mu zakudya zamtengo wapatali ndipo amapezeka bwino ngati amadya mafuta.
Chifukwa mavitamini osasunthika mafuta sakhala osasunthika mosavuta, amatha kudziunjikira ku zigawo zoopsa ngati atengedwa mopitirira muyeso. Kumene chakudya choyenera sichingayambitse poizoni, kupitirira mafuta pa mavitamini okhutira mafuta amatha kukhala.
Pali mitundu inayi ya mavitamini omwe sungunuka mafuta, omwe amapereka phindu losiyana:
- Vitamini A imaphatikizapo kupanga mafupa, kupanga mazinyo, ndi masomphenya. Zimathandiza kuti chitetezo cha mthupi komanso ma cell chikhale chogwira ntchito pamene matumbo amatha kugwira ntchito bwino.
- Vitamini D zothandizira pakuthandizira mano ndi fupa mwa kulimbikitsanso kuyamwa ndi kuchepa kwa phosphorus ndi calcium.
- Vitamini E ndi antioxidant yomwe imathandiza kumenyana ndi matenda ndipo amasunga maselo ofiira a thanzi.
- Vitamini K ndizofunika kwambiri kuti magazi asamawonongeke komanso amateteza mafupa.