Mavitamini osungunuka ndi omwe amafalitsa ndi kusungidwa m'mafuta. Vitamini A, D, E, ndi K ndi mavitamini osungunuka. Zina zotchedwa phytonutrients , monga carotenoids (mwachitsanzo beta-carotene) zimakhalanso ndi mafuta osungunuka. Zopatsa thanzi zimakhala zofunikira kuti zisamalire bwino komanso zimangokhala bwino.
Mavitamini Okhazikika M'madzi
Mavitamini osungunuka ndi mafuta amasungidwa m'thupi.
Chifukwa chakuti amatha kumanga nthawi yaitali, n'zotheka kukhala ndi poizoni kuchokera kuntchito yambiri. Izi sizingatheke kuti zichitike kuchokera ku chakudya (kapena ngati Vitamin D , kuwonetseka kwa dzuwa), koma zikhoza kuchitika mwa kudya zambiri mu "mega" mapiritsi a vitamini. Kugwiritsa ntchito mafuta okhudzana ndi zakudya zowonjezera mavitamini ndi phytonutrients, koma mafuta ochepa okha amafunidwa pazinthu izi.
Vitamini A
Vitamini A, yomwe imatchedwanso retinol, ndi vitamini wosungunuka ndi mafuta. Mavitamini a vitamini A omwe amagwiritsidwa ntchito kwambiri amapezeka mu beta-carotene. Vitamini A amapezeka mu zakudya zomwe zimabwera kuchokera ku zinyama, monga nsomba za mafuta, chiwindi, batala, mazira a mandimu ndi kirimu ndipo amatchedwa vitamini A, koma carotenoids yomwe imapezeka mu zipatso ndi ndiwo zamasamba zimatchedwa pro-vitamini A chifukwa vitamini A mu thupi (ngakhale matupi a anthu ena ali bwino kuchita izi kuposa ena).
Anthu omwe ali ndi matenda omwe amawasiya ndi mafuta a malabsorption, mwachitsanzo, matenda a leliac, matenda a Crohn, matenda a pancreatic, akhoza kukhala vitamini A omwe alibe. Vitamini A yothandizana ndi zitsulo ndi zitsulo ndi kuchepa kwa mcherezi zingakhudze vitamini A kagayidwe ka thupi m'thupi.
Vitamini K
Vitamini K, yomwe imatchedwanso phylloquinone, imathandizira kuti thupi lizikhala magazi komanso kutulutsa kashiamu.
Anthu a ku America amatenga vitamini K awo kupyolera masamba obiriwira. Ngakhale kuli kovuta kukumba, monga mavitamini ena osungunuka, kudya masamba obiriwira monga sipinachi ndi mafuta, monga mafuta kapena mafuta amawonjezera mavitamini oposa 3. Vitamini K amawonetseredwa kuti ali ndi thanzi la mafupa kotero kuti muzidya masamba obiriwirawo.
Vitamini E
Chochititsa chidwi, anthu a ku America ali pamwamba pa mavitamini E amachokera ku zakudya zopanda thanzi monga pizza, chili, msuzi wa spaghetti ndi fries la French. Vitamini E imachokera ku tocopherols. Mavitamini olemera a vitamini E ndi monga tomato, mazira, mtedza ndi mbewu.
Vitamini D
Vitamini D, yotchedwa calciferol, imapezeka mu zakudya zochepa zimene Amwenye amadya bwino kuphatikizapo, mafuta a nsomba, mafuta, bowa, mazira a chiwindi ndi chiwindi. Ngakhale kuti dzuŵa limaloŵa tsiku ndi tsiku ndilokwanira kukhala ndi vitamini D wathanzi, ambiri a ku America amapeza zambiri kuchokera ku zakudya monga mkaka ndi zakudya zina zam'mawa ndi madzi a lalanje. Vitamini D imathandiza thupi kutenga calcium ndi phosphorous pogwiritsa ntchito mahomoni m'mimba.
Carotenoids
Carotenoids ndi mapira ndi ofiira omwe amapezeka mu zipatso ndi ndiwo zamasamba omwe ali ndi zakudya zowonjezera mafuta.
Achimereka amadya pakati pa 40 ndi 50 mwa zoposa 700 zomwe zilipo m'chilengedwe. Zina mwa magwero akuluakulu a carotenoids ndi zipatso zobiriwira za malalanje monga mango, kaloti, ndi maungu.
Mfundo Yofunika Kwambiri
Mavitamini osungunuka ndi chikumbutso chakuti mafuta odya ndi gawo lofunikira pa zakudya zathu ndipo ndi zofunika kuti matupi athu adye mavitamini ndi zakudya zina. Poonetsetsa kuti mukudya mafuta okwanira, masamba obiriwira, zipatso ndi ndiwo zamasamba ndi nyama, mumakhala ndi mavitamini osungunuka.
Kuchokera
Zomwe Zimayambitsa Matenda. Lipoti la zakudya: Mavitamini ndi Mavitamini Wambiri.