Ingabe amavithamini amaningi angakubulala - imibuzo nezimpendulo ezibalwe ohlwini

Imaphi amavithamini ongawasebenzisa ngokweqile?

Kusho uDwyeruvithaminiD, calcium ne-folic acid yizakhi ezintathu zomsocowenaingathola okuningi kakhulu, ikakhulukazi ngama-supplements. Abantu abadala abadlula kude kakhulu amayunithi angama-4,000 wamazwe omhlaba (ama-IUs) umkhawulo ophephile nsuku zonke weuvithaminiUD angahle agcine enezinkinga ezinkulu zenhliziyo.Ephreli 2 2014

Ukudla isanqante eyodwa ngosuku kuzohlinzeka ngayo yonke i-vitamin A oyidingayo ukuze uphile. Kepha kwezinye izingxenye zomhlaba akulula. Kunabafundi abasesikolweni abalinganiselwa ezigidini ezingama-250 abantula i-vitamin A, iningi labo elihlala e-Afrika naseNingizimu-mpumalanga ye-Asia, njengalapha eNdiya.

Kulawa, cishe ama-250,000 kuya ku-500,000 anelevithamini A kakhulu. Uma lokho kwenzeka, baba yizimpumputhe ebusuku, okusho ukuthi balahlekelwa amandla abo okubona lapho kushona ilanga. Manje, uma uthola lesi sifo kuleli qophelo futhi unikeze nje ingane izithasiselo ezinomthamo omkhulu wevithamini A, ukubona kwabo kungabuyiselwa emahoreni angama-24 kuye kwangama-48.

Kufana nesimo sokulashwa okuyisimangaliso singaba sibi kuze kube yilapho sebengaboni ngokuphelele. Futhi kulezo zingane ezingaboni ngokuphelele, cishe isigamu sizokufa ezinyangeni eziyi-12 ezizayo. Lezi yizinto zonke engizifundile ngenkathi ngisebenza kwifilimu yesici esisha ebizwa ngeVitamania. , konke mayelana nomqondo nombhedo wamavithamini.

Futhi angilinganiseli nje kuphela le dokhumentari, futhi ngingomunye wabakhiqizi bama-co-executive. Futhi ungayibuka le dokhumentari manje. Ihlala kuwebhu emhlabeni wonke ngaphandle kweFrance neJalimane ngoba iza kumaTV akho.

Kepha ngizobeka isixhumanisi kuyo, 'iVitamania the Movie', encazelweni futhi lapha. Futhi ngifuna ukukubonisa i-trailer yale movie ukuze uzizwe ukuthi ibukeka kanjani, imayelana nani. Bengisebenza kulokhu iminyaka emibili nohhafu ngakho ngiyaziqhenya ngakho futhi ngifuna ukukubona.

Nansi-trailer. Ngo-1913 abahloli bamazwe base-Antarctic uDouglas Mawson noXavier Mertz balwela izimpilo zabo izinja, noma bafe. Ngemuva kokudla izinja zabo bengathandi, la madoda agula aba nomkhuhlane.

Ezinsukwini ezimbalwa, uMertz wayeseshonile. Naphezu kwakho konke lokhu, uMawson ubuyele ekhempini. UMawson ucishe walahlekelwa yimpilo yakhe? Yebo, ngenkathi bedla izinja zabo, bebengadli nje inyama yenja namafutha.

Baphinde badla isibindi senja, esinovithamini omkhulu. Ngakho-ke ngokweqile ngokweqile njenge-hypervitaminosis A. I-Hypervitaminosis A ayivamile kepha iyabulala, futhi namuhla siyazi ukuthi kungabangelwa ukusetshenziswa ngokweqile kwezithasiselo ezinomthamo omkhulu kavithamini A - okufanayo uhlobo lwesengezo sokudla oluthola ukubona komuntu Gcina ingane.

La mandla nobunzima kusenhliziyweni yendaba enkulu yamavithamini. Ngiqala isifundo esibucayi somhlaba jikelele sevithamini yesayensi nomlando. 'Aghgh!' Inhlanzi enkulu! Ngifuna ukwazi ukuthi sizithole kanjani, 'Uqinisekile ukuthi lokhu kuphephile? 'Lokho abayikho ngempela,' Amavithamini ayi-13 angahlukaniswa abe amaqembu amabili 'njengoba sifundile Ukuwakha,' Tonight, Walgreens and Target yethule imikhiqizo ezweni lonke - nokuthi iphephe kangakanani. 'Wonke amavithamini - wonke umsoco - anobuthi ngobuningi bawo.' 'Kumele siqale ukuzithatha ngokungathi sína, njengoba kufanele nganoma iyiphi ikhemikhali esiyifaka' Ngingusosayensi. '

Nami ngingubaba futhi ngifuna ukwazi ukuthi ngingenza kanjani okungcono kakhulu endodaneni yami. Futhi ngolunye usuku angaletha amaphilisi kavithamini eMars? Emhlabeni wonke, abanye ochwepheshe bathi ukuphuza amavithamini kungonga impilo, kanti abanye bathi kumosheka isikhathi noma kuyingozi. Ngakho-ke sazi kanjani ukuthi kufanele sizithathe? noma cha? Ngiyethemba ukuthokozele i-trailer.

ihedisethi ekhanyayo

Uma ufuna ukubona i-movie, ungachofoza lapha noma isixhumanisi esingezansi kwencazelo. Ngiyethemba ukuthi ukujabulele. Ngivumele kumazwana angezansi ngazi ukuthi ucabangani.

Yini engenzeka uma uphuza amavithamini amaningi?

Mangaki amavithamini ngosuku amaningi kakhulu?

'Abantu abaningi bacabanga ukuthi kuhle ukuthatha njengeokuninginjengoba bafuna, 'kusho uRosenbloom. Ngiyazi abantu abathatha i-10,000 mg ausuku. ' Kodwa-ke, umkhawulo ongaphezulu obekezelelekayo ungu-2,000 mg ausuku. 'Abantu abasengozini yamatshe ezinso bangayandisa leyo ngozi; abantu futhi bangathola isifo sohudo.

Sonke sinabangani abafunga imikhuba yabo yamavithamini - amaphilisi abo kavithamini C avimbela umkhuhlane, noma izithasiselo zabo zikavithamini D ziyabaphakamisa kakhulu ubusika. Kepha kungakanani umphumela we-placebo? “La mavithamini alandelayo anconyelwa kakhulu ukuze ube nempilo efanele. Ukuthi ukhetha ukuzisebenzisa ngokudla okunomsoco noma izithako ezisheshayo kukuwe ngokuphelele.

UVitamin A ubalulekile emizimbeni yethu futhi usiza kakhulu kunokugcina amehlo ethu enempilo Amasosha omzimba, uhlelo lokuzala, impilo yamaseli nokubona. Njengoba uvithamini A enikela ekwakheni amaseli aphilile, kuthinta nezitho zethu ezibalulekile njengenhliziyo namaphaphu. UVitamin A uza ngezindlela ezimbili.

Okokuqala, kune-vitamin A eyenziwe ngaphambilini efana ne-retinol. La ma-carotenoid ahlinzeka umzimba wethu ngqo ngo-vitamin A futhi atholakala emithonjeni yezilwane efana nemikhiqizo yobisi, inhlanzi nenyama - ikakhulukazi esibindini. Olunye uhlobo luza ngohlobo lwe-provitamin A carotenoids efana ne-beta-carotene ezithelweni ezimnyama nemifino enjengezaqathe, i-broccoli, i-melon namathanga.

Uma sesidle lezi zithelo nemifino, imizimba yethu iguqula uvithamini A owenziwe ngaphambilini ube nguvithamini A ongasetshenziswa izicubu zethu. Amavithamini amaningi aqukethe uvithamini A, futhi abesifazane kufanele bahlose ama-micrograms angama-770 kavithamini A ngosuku. Uvithamini E Sihlala sichayeka kuma-radicals mahhala ayingozi kusuka ekungcolisweni komoya, imisebe ye-ultraviolet, noma ifu lentuthu nje emgwaqweni.

Yingakho kubaluleke kakhulu ukuthi sibe nokutholakala njalo kwama-antioxidants okuphulukisa ukuvimbela amaseli ethu ekuguqukeni nasekudaleni izifo ezingalapheki. Yilapho i-vitamin E isebenza khona. Singathola uvithamini E ekudleni kwethu nakwizithasiselo zokudla.

Ukudla okunamafutha aphilile njengamantongomane, imbewu, nemifino eluhlaza kunamavithamini amaningi. Noma uvithamini E utholakala kwizithasiselo, sidinga ukuqaphela ukugwema imithamo ephezulu - ikakhulukazi uma uthatha izinciphisi zegazi. Zama ukuthola le vithamini ngokudla kwakho noma nge-multivitamin supplement.

I-Folate Folate ingeqembu lamavithamini B futhi ibalulekile kuwo wonke umuntu, hhayi abesifazane abakhulelwe kuphela. Kungasiza ukunciphisa isifo senhliziyo futhi kuthuthukise amakhono ethu okuqonda kanye nempilo yenhliziyo. Ngoba i-folic acid ibalulekile empilweni yezingane ezingakazalwa, bonke abesifazane abacabangela ukukhulelwa kumele baqinisekise ukuthi bathola okwanele ngayo nsuku zonke.

Eminye imithombo engcono kakhulu yefolate yisipinashi, i-asparagus, namahlumela aseBrussels, kungasaphathwa amantongomane, ubhontshisi, imikhiqizo yobisi, inyama, izinhlanzi zasolwandle, nezinhlamvu ukufaka ithani lakho ekudleni kwakho; I-folic acid - indlela yokwenziwa kwe-folate - nayo inezithasiselo zikavithamini B futhi itholakala kuma-multivitamin. I-Vitamin CAh, Isikhathi Sokubanda Nesikhuhlane. Isikhathi I-Vitamin C Iyandiza Emashalofini i-Emergen-C, a nabanye bangase bangayithandi ukuyigcina ingabandi, kepha okungenani ingayinciphisa.

Kubalulekile futhi ukwakheka kwe-collagen - izinto ezigcina isikhumba sakho singcolile namathambo akho aqinile. Njengo-vitamin E, uvithamini C uqukethe ama-antioxidants anamandla. Abantu abakwazi ukuzenzela uvithamini C, ngakho-ke kufanele siwadle nsuku zonke.

11 36 11 ikhasethi elinejubane

Amawolintshi ayimithombo emikhulu kavithamini C, kunjalo, kepha kunjalo nangezinye izithelo ezisawolintshi ezinjengezithelo zomvini nolamula, nemifino enjengopelepele ne-broccoli Ukuthola uvithamini C wakho kakhulu, jabulela izithelo nemifino yakho kungaphekiwe. Ngoba le vithamini incibilika emanzini, ukufudumeza nokupheka ukudla kwakho kunganciphisa inani lamavithamini umzimba wakho ongawamunca. I-citrus smoothie yokudla kwasekuseni? Yebo, ngicela! UVitamin B6 Uzizwa Uluhlaza okwesibhakabhaka noma oluhlaza okwesibhakabhaka Qiniseka ukuthi uthola uvithamini B6 owanele.

UVitamin B6 usiza umzimba ukwenza i-serotonin ne-norepinephrine, amakhemikhali asiza ubuchopho ukuthumela amasiginali. Ukungatholi i-vitamin B6 eyanele kungadala izinzwa, isikhumba nezinkinga zokujikeleza kwegazi. Ijaji alikasithathi isinqumo, kepha ucwaningo oluthile luxhumanise ukuthatha isithasiselo sevithamini B6 kwizimpawu ezithuthukisiwe ze-PMS.

Ukushoda okuncane kukavithamini B6 kuvamile, ngokusho kweMayo Clinic, ngakho-ke qiniseka ukuthi uthola ukudla okwanele usuku ngalunye. Itholakala ngemidumba nemifino, ubisi, ushizi, amaqanda, nenyama, kepha yiphesenti eliphakeme kunawo wonke enhlanzini, isibindi senkomo, imfuyo kanye nemifino enesitashi. Vele, uma imisindo ye-offal ikwenza ubambe ongezansi, kuhlala kukhona izengezo zamavithamini B ezitholakalayo.

UVitamin B12 uvame ukutholakala emikhiqizweni yezilwane, uVitamin B12 usiza umzimba wethu ukukhiqiza amangqamuzana egazi abomvu amasha. Imizimba yethu ingagcina uvithamini B12 esibindini sethu kuze kube yiminyaka embalwa, ngakho-ke qaphela ukuthi wonke umuntu kufanele akuthathe lokhu nsukuzonke Iqembu okufanele libheke izengezo zikavithamini B12 ngabantu abadla inyama. I-Vitamin B12 ibophezela kuma-protein ekudleni kwethu futhi itholakala ezinhlanzini, i-shellfish, inyama, amaqanda nemikhiqizo yobisi.

izicathulo zabesilisa zebhayisikili

Ngenxa yalokhu, kungaba nzima kubantu abadla imifino kuphela kanye nemifino ukuthola okwanele kwaleli vithamini. Akuvamisile ukuvela ekudleni kwezitshalo, kepha manje ezinye izinhlamvu ziqiniswe ngevithamini B12. Vitamin D Imizimba yethu idinga uvithamini D ukuze ikhule kahle emathanjeni.

I-Vitamin D ivame ukungezwa kwizengezo ze-calcium ngoba isiza imizimba yethu ukumunca i-calcium. Ukushoda kukavithamini -D kuholela emathanjeni abuthakathaka, aqhephukayo kanye nobuhlungu. Ngokungafani namanye amavithamini akulolu hlu, uvithamini D akulula kangako ukukuthola ekudleni.

Singathola uvithamini D kusuka kwizithasiselo noma imizimba yethu ingayenza uma senza ukukhanya kwelanga. Konke okudingayo imizuzu eyi-10 ngosuku ngaphandle kwendlu ukuthola isixazululo sakho. I-Vitamin D itholakala kwezinye izinhlanzi ezinamafutha njenge-salmon noma i-tuna, kanye nesibindi senkomo, ushizi, nezikhupha zamaqanda.

Kepha kungani uphikisana nomuthi wokukhanya kwelanga nsuku zonke? Unobisi? I-calcium yiminerali eningi kakhulu emzimbeni wethu futhi ibilokhu yaziwa ngokuvikela amazinyo namathambo ethu, kepha izinzuzo zayo zidlulela ngaphezu kwamathambo ethu. ICalcium ixhunyaniswe nokuvikelwa kumdlavuza, isifo sikashukela nomfutho wegazi ophezulu. Kuyasiza futhi ukuthi izinzwa nemisipha yomzimba wethu isebenze kahle.

I-calcium eyanele ibaluleke kakhulu ezinganeni ngoba uma ziyintula, ngeke zifinyelele ebudaleni obugcwele. Igazi lethu lidinga inani elithile le-calcium. Ngakho-ke uma liphansi, igazi lethu limane lisuke emathanjeni ethu.

Igazi liphephile futhi liyasebenza, kepha liyawenza buthaka amathambo ethu. Ngalesi sizathu, kubalulekile ukusebenzisa ukudla okunothe nge-calcium nsuku zonke, ikakhulukazi eminyakeni yakho yobusha. Vele, imikhiqizo yobisi efana neyogathi, ushizi, nobisi yimithombo emihle, kepha nemifino eluhlaza, amaqabunga, nemikhiqizo yesoya.

IMagnesium ingumbiwa ongawuthola ekudleni, kwizithasiselo, noma emithini ethile. Umzimba wethu udinga i-magnesium eyanele ukugcina imisipha nemisipha yethu Gcina izinzwa zisebenza. IMagnesium ibuye isize ukulawula amazinga kashukela egazini nomfutho wegazi.

Kulula ukuthola i-magnesium ekudleni kwethu. Okunye ukudla okuphezulu nge-magnesium kufaka phakathi imifino eluhlaza enamaqabunga, amantongomane, imbewu nezinhlamvu ezigcwele. Isinkwa sonke sokudla okusanhlamvu kufanele sibe ne-magnesium ephezulu, kuyilapho ezinye izinhlobo ezinjengezinkwa ezimhlophe ziphakeme nge-magnesium ziphucwe okuningi kokuqukethwe kwazo kwe-magnesium.

Singathola futhi i-magnesium kusuka kwizithasiselo. Abantu abadala kufanele bahlose cishe ama-milligram angama-270 kuye kwangama-400 ngosuku. Uma uthatha isinqumo sokuthatha isengezo zama, zenzele wena - nomndeni wakho - ngokudla ngokudla kwakho ukuvimbela isifo sohudo.

I-ayoni Imizimba yethu idinga i-ayoni nsuku zonke ukuze yenze amangqamuzana abomvu amasha enele. Amaseli ethu abomvu egazi anesibopho sokuletha umoya-mpilo omusha emzimbeni. Uma singenayo i-ayoni eyanele, singaba ne-anemia, kungasaphathwa ukulahleka kwamandla, ukuphefumula okuncane, kanye nezinkinga zokufunda.

Ukuze uqiniseke ukuthi uthola insimbi eyanele, qaphela imikhiqizo yezilwane njengenyama ebomvu ebomvu, inkukhu, i-turkey nenhlanzi. Abesifazane kufanele bahlose ama-milligram ayishumi kuya kwayi-15 ensimbi ngosuku, ngakho-ke lapho wena nodokotela wakho nithatha isinqumo sokuthi sekuyisikhathi sokuzama isengezo sensimbi, qiniseka ukuthi sithathwa esiswini esingenalutho. Ngakho-ke sidinga amavithamini? Ochwepheshe bethu bayavuma ukuthi ukudla kwethu kungumthombo ongcono kakhulu wamavithamini, ukudla okusha, okungalungisiwe kunikeza amavithamini ku-Bo die crave.

Uchwepheshe wokuhlumeleliswa okuqinisekiswe yiBhodi uDkt Scott Schreiber ugxile ekukhipheni amavithamini ekudleni okuphelele. Uthi, “Uma ikhula iphuma emhlabathini njengokuhlosiwe kwemvelo, amavithamini namaminerali asesimweni sawo semvelo futhi amuncwa kalula.

Isazi sezokudla ezibhalisiwe u-Emily Braaten naye uncoma ukuthola amavithamini amaningi ekudleni kwakho ngangokunokwenzeka. Iphethini ngokuhlinzekwa kwezithelo nemifino okunconywayo kungakunika okuningi okungenhla. Noma nini lapho uthatha isinqumo sokugxuma esitimeleni samavithamini, kubalulekile ukuthi ukhulume njalo nomhlinzeki wakho wezokunakekelwa kwempilo kuqala.

Izithako eziningi zamavithamini ziqukethe amaphesenti ayi-100 wemali enconyiwe yansuku zonke, ngakho-ke uma ungadla ukudla okunempilo kwezithelo nemifino usuku lonke, uzobe udla okuningi kakhulu kunalokho iNational Institutes of Health incoma. Ngeshwa, uma kukhulunywa ngamavithamini, ungaba nento enhle kakhulu. 'Yini leyo ?!' 'Amanzi!' 'Kubi impela!' Siybaonga ngokubukela! Chofoza isithonjana sohlu ukuze ujoyine isiteshi sethu se-YouTube.

Futhi, hlola zonke lezi zinto ezipholile esaziyo ukuthi uzothanda nazo!

Ngingakwazi ukuthatha amavithamini ahlukene ama-5 ngasikhathi sinye?

Wenacan—Kodwa mhlawumbe akuwona umqondo omuhle lowo. Kwezinye izengezo, ukumuncwa okulungilecankuncike esikhathini sosuku esithathiwe. Akugcini lapho—ukuthathaezithileamavithamini, amaminerali, noma ezinye izithako ndawonyecanfuthi kwehlisa ukumuncwa futhikungenzekakuphumela ekuhlanganyeleni okungahambi kahle, okuyicanube yingozi empilweni yakho.Juni 10. Februwari 2020

Uyakhipha amavithamini?

Ngoba encibilikayo emanziniamavithaminiazigcinwa kepha zikhishwengomchamo,bonamancane amathuba okuthi abangele izingqinamba noma ngabe zithathwa ngemithamo ephezulu. Kodwa-ke, ukuthatha ama-megadoses wokuncibilika kwamanziamavithaminikungaholela emiphumeleni emibi engaba yingozi.UJan 20 Februwari 2020

Ingabe ukuthatha izithako eziningi kungalimaza isibindi sakho?

Lapho ithathwa ngaphakathiiububanziyeamanani anconyiwe,amavithaminiazange zithinteke emacaleniyeizidakamizwaisibindiukulimala. Ngisho ngemithamo ephezulu, iningiamavithaminiube nezehlakalo ezimbalwa ezimbi futhi ungazenziukulimaza isibindi.10.06.2021

Ungaphuza amavithamini ama-2 ngasikhathi sinye?

Ukuhlanganisaizithasiselo zizokwenzaakuvamisile ukuphazamisa indlela abasebenza ngayofuthikwezinye izimo kungasiza, ngokwesibonelouvithaminiC kusiza ukumuncwa kwensimbi.

Kungani pee yami iphuzi kangaka ngemuva kokuthatha amavithamini?

Umthamo ophezuluamavithaminiingaguqula iuchameukukukhanya, cishe neonophuziumbala. Icala elijwayeleke kakhuluuvithaminiI-B2, eyaziwa nangokuthi i-riboflavin, etholakala kokuningiama-multivitamini. Umbala we-neon kuuchamekuwuphawu nje olungenabungozi lokuthi ukhonaukuthathangaphezulu kokudingwa ngumzimba wakho, futhi okweqile kuxubana ne-uchame.UMashi 12 2018

Ngabe kukhona amavithamini enza noma yini?

Abaphenyi baphetha ngokuthiama-multivitaminimusa ukwehlisa ubungozi besifo senhliziyo, umdlavuza, ukwehla kokuqonda (njengokulahleka kwememori nokucabanga okuphansi) noma ukufa ngaphambi kwesikhathi. Babuye baphawula nokuthi ezifundweni zangaphambilini,uvithaminiIzengezo ze-E ne-beta-carotene zibukeka ziyingozi, ikakhulukazi ngemithamo ephezulu.

Ingabe i-biotin idala ukulimala kwesibindi?

Le mininingwane ikhombisa ukuthi ukugxila kwemithi ye-biotin doakuthinti okudalaukulimala kwesibindiizivivinyo. Kodwa-ke, asikwazi ukukuphika ukuthi kungenzeka ukuthi izinguquko zomlando ezibonwe lapha zingathintaisibindii-physiology ngezinye izindlela.

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Ingabe uvithamini C mubi ngesibindi?

Abukho ubufakazi bokuthiuvithamini C, ku-physiologic noma ngemithamo ephakeme ngokulinganisela, kubangela ukuqinaisibindiukulimala noma i-jaundice.05.27.2021

Ngabe umuntu angafa ngokudla amavithamini amaningi?

Ngabe ukuthatha amavithamini amaningi kungabulala? Yize kuyinto engavamile ngokweqile ukubulawa ukweqisa ngokweqile ngamavithamini, kuye kwabikwa izehlakalo zokufa ezihlobene nobuthi bevithamini. ). ). ). Ukweqisa ngokweqile kwamanye amavithamini nakho kungadala imiphumela emibi engaba yingozi, njengokulimala kwesibindi.

Ngabe umuntu angabeka ngokweqile amavithamini ancibilikayo emanzini?

Ngoba amavithamini ancibilikiswa ngamanzi awagciniwe kepha kunalokho akhishwa ngomchamo, mancane amathuba okuthi abangele izingqinamba noma zithathwa ngemithamo ephezulu. Kodwa-ke, ukuthatha ama-megadoses amanye amavithamini ancibilikiswa ngamanzi kungaholela emiphumeleni emibi engaba yingozi. ). ). Kunamavithamini amane ancibilikisa amafutha:

Kwenzekani uma uthatha uvithamini D omningi kakhulu?

UVitamin D. Ubuthi ekuthatheni imithamo ephezulu yamavithamini D kungaholela ezimpawu eziyingozi, kufaka phakathi ukwehla kwesisindo, ukuncipha kwesifiso sokudla, kanye nokushaya kwenhliziyo okungajwayelekile. Kungakhuphula namazinga e-calcium egazi, angaholela ekulimaleni kwesitho (21).