4 Mavitamini Okhazikika M'madzi ndi Kumene Mungapeze

1 - Kodi Vitamini Zamtundu Wambiri Ndi Zotani?

Mavitamini otetezedwa ndi mafuta ndi ofunikira kwambiri. Ndipotu, simungathe kupulumuka popanda iwo. Mosiyana ndi mavitamini osungunuka ndi madzi, thupi lanu limasunga mavitamini osungunuka ndi mafuta m'chigawo cha chiwindi ndi mafuta.

Izi ndi zabwino chifukwa kuchepa kwa mavitamini osasungunuka kwambiri sikungakhale kovuta, koma sikulabwino kuti mutenge mavitamini ambiri mu mawonekedwe owonjezera .

Pendetsani mawonetseredwe ofulumira pa vitamini iliyonse yowonjezera mafuta, pamodzi ndi mauthenga kuti mudziwe zambiri.

2 - Vitamin A

Vitamini A ndi ofunika pa masomphenya abwino, kukula kokwanira, chitetezo cha mthupi komanso ntchito yogawanika ndi kusiyana.

Zizindikiro za kusowa kwa vitamini A zikuphatikizapo kuvutika ndi maonekedwe owona komanso kuchepetsa kukula koma kumwa mavitamini A kwambiri monga chowonjezera kungapangitse mafupa, zofooka, ndi vuto la chiwindi.

Zakudya za vitamini A zomwe zimadya zakudya zimaphatikizapo mafuta, mazira, mazira, nsomba, chiwindi, nyama, mkaka wonse, masamba obiriwira, masamba ndi azitsamba.

Dziwani Zambiri Zokhudza Vitamini A

• Zofunikira za Vitamin A ndi Zomwe
• Zakudya Zoposa 10 za Vitamini A
• Vitamini A Kufooka ndi Zizindikiro za Toxicity

3 - Vitamin D

Vitamini D imakhala ngati hormone ndipo imayenera kuyamwa ndikugwiritsa ntchito calcium , yomwe imachititsa kuti mafupa anu ndi mano anu akhale ndi thanzi labwino. Ngati simutenga vitamini D okwanira, mungayambe kukhala ndi zofooka mafupa - akuluakulu angathe kupeza osteomalacia. Mu ana, vutoli limatchedwa rickets.

Kutenga mavitamini D ochuluka kwambiri ngati mavitamini kungayambitse kusuta, kusanza, kusowa kwa kudya, kudzimbidwa, kufooka ndi kutaya thupi.

Thupi lanu limapangitsa vitamini D pamene khungu lanu limakhala ndi kuwala kwa dzuwa - palibe zakudya zambiri za vitamini D, kupatula zakudya zokhala ndi mpanda wolimba , nsomba zamadzi, ndi bowa zina.

Dziwani Zambiri Zokhudza Vitamini D

• Zofunikira za Vitamin D ndi Zakudya Zowonjezera
• Vitamini D Kulephera Zizindikiro ndi Zizindikiro
• 11 Zakudya Kuti Mupeze Vitamini D Wambiri Mu Zakudya Zanu
• Kodi Ndiyenera Kutenga Vitamini D2 kapena Vitamini D3?

4 - Vitamin E

Vitamini E ndi ofunika monga antioxidant yomwe imateteza maselo a thupi lanu kuwonongeka kwakukulu kwaulere. Zimafunikanso kuti chitetezo cha mthupi chitetezeke komanso kuyendera magazi.

Kulephera kwa vitamini E ndi kosavuta koma kungayambitse mavuto a mitsempha, minofu ndi maso komanso chitetezo cha m'thupi. Kutenga vitamini E wochuluka kungayambitse vuto la magazi kapena kugwirizana ndi mankhwala ena.

Vitamini E imapezeka mu mtedza, mbewu, masamba a masamba, tirigu ndi masamba obiriwira.

Dziwani Zambiri Zokhudza Vitamini E

• Vitamini E Zofunika ndi Zakudya Zakudya
• Zakudya Zathanzi Zowonjezera mu Vitamini E
• Zimene Mukuyenera Kudziwa Zokhudza Vitamini E Zakudya

5 - Vitamin K

Vitamini K ndi kofunika kuti magazi azikhala otsika ndipo akhoza kuthandizira mafupa anu pamene mukukula.

Matenda a Vitamini K ndi osowa ndipo kawirikawiri amadwala matenda. Zizindikiro zimaphatikizapo kuvulaza, nosebleeds, kutupa magazi, magazi mumkodzo kapena chinsalu, kapena nthawi yolemera kwambiri ya kusamba.

Sizidziwikiratu zomwe zingachitike ngati mutenga vitamini K kwambiri ngati mawonekedwe. Kotero musati muchite izo.

Malo abwino kwambiri ndiwo masamba a masamba obiriwira, kabichi, kolifulawa, broccoli, ndi soya.

Dziwani Zambiri Zokhudza Vitamini K

• Vitamin K Zofunika
• Zimene Mukuyenera Kudziwa Zokhudza Vitamini K

_Zotsatira:

_{Colorado State University Extension. "Vitamini Zambiri Zamadzimadzi: A, D, E, ndi K." Inapezeka pa April 11, 2016. http://www.ext.colostate.edu/pubs/foodnut/09315.html.}

_{Maofesi a National Health Office of Food Supplements. "Vitamini A Mapepala Othandiza Ogwira Ntchito. Opezeka pa April 11, 2016. http://ods.od.nih.gov/factsheets/VitaminA-HealthProfessional.}

_{Maofesi a National Health Office of Food Supplements. "Zakudya Zowonjezera Zakudya Zolemba: Vitamini D." Inapezeka pa April 11, 2016. http://ods.od.nih.gov/factsheets/vitamind/.}

_{Maofesi a National Health Office of Food Supplements. "Vitamini E Zolemba Za Olemba Zaumoyo." Inapezeka pa April 11, 2016. http://ods.od.nih.gov/factsheets/VitaminE-HealthProfessional/.}

_{Chipatala cha Medical University ku Maryland. "Vitamini K." April 11, 2016. http://umm.edu/health/medical/altmed/supplement/vitamin-k.}