Maitiro Avanoita Mukusiyana Mukubvisa uye Kuchengetedza Muviri
Isu tinotora mavhithamini kuwedzera kwekusimbisa avo vatinowana kubva kuzvokudya zvatinodya uye chiedza chezuva chatinoona. Vanopinda mumuviri nenzira dzakasiyana uye vakadzingwa kubva mumuviri pamitengo yakasiyana. Isu tinokwanisa kuisa zvikamu zvese sehuse-soro-soro kana mafuta-sorouble.
Water-Soluble Vitamins
Mishonga yakasvibiswa mumvura ndiyo iyo inoputika mumvura uye inogadziriswa mumasukisi kuitira pakarepo.
Nemhaka yokuti haisi kuchengetwa mumuviri, inoda kuzadzirwa nguva dzose mune zvatinodya. Chero huwandu hwakawanda hwemavithamini anogadziriswa mumvura hunokurumidza kubudiswa mumuguta uye hauzowani kuwedzera kuhuwandu hwehutu. Nezvo zvichitaurirwa, mamwe marudzi e vitamin anogadzikana mumvura, akadai sevhitamini C, anogona kukonzera chirwere kana akawedzerwa kupfuura.
Mavhithamini anogadzikana mumvura anosanganisira boka reB-complex uye vitamini C, rimwe nerimwe rinopa zvipo zvehutano zvinotevera:
- Vitamini B1 (thiamine) inobatsira kusunungura simba kubva kune zvokudya uye inokosha pakuchengeta nervous system function.
- Vitamini B2 (riboflavin) inobatsira kukurudzira maonero akanaka uye ganda rakanaka uye rinokoshawo mukushandura amino acid tryptophan muinacin.
- Vitamini B3 (niacin) rubatsiro mukudya, metabolism, uye enzyme inoshanda uye pamwe nekusimudzira ganda rakanaka nenyota.
- Vitamini B6 (pyridoxine) rubatsiro muprotheni metabolism uye kubudiswa kwemasero matsvuku eropa, insulin, uye hemoglobin.
- Folate (folic acid) inobatsirawo mumapuroteni metabolism uye tsvuku yeropa maitiro uye inogona kuderedza ngozi yeNeural tube birth defects.
- Vitamini B12 (cobalamin) rubatsiro mukugadzirwa kwemasero matsvuku eropa pamwe chete nekuchengetedzwa kwenheyo.
- Biotin inobatsira kusunungura simba kubva kumagidhahydrates uye mishonga mumasabolism emafuta, mapuroteni, uye makhahydrates kubva kune zvokudya.
- Pantothenic acid aids mumetabolism uye kuumbwa kwehomoni.
Vitamini C (ascorbic asidi) inonyanya kushandiswa kwesimbi uye collagen synthesis . Iyo inobatsira mukuvadzwa kuporesa uye mapfupa ekugadzirisa paunenge uchivandudza hutachiona hwemagetsi.
Fat-Soluble Vitamine
Mavhithamini ane mafuta-mafuta anoputika mumafuta. Ivo vanobatwa nemafuta emaglobules anofamba mumatumbo maduku uye anoparadzirwa kuburikidza nemuviri muropa. Kusiyana nemavhithamini emvura anogadzikana, mafuta akawanda anogadzikana-mavhithamini anochengetwa mukati meropa uye mafuta (adipose) tishu kuti tishandise mune ramangwana Vanowanikwa kakawandisa mune zvekudya zvakawandisa uye zviri nani kunyanya kana zvichidyiwa nemafuta.
Nemhaka yokuti mavhithamini ane mafuta akawanda haakurumidzi kusunungurwa, anogona kuunganidzirwa kuhuwandu hwehupfu kana hutorwa huwandu. Apo kudya kwakakwana kwakakwana hakugoni kukonzera kuora, kunyanya kuderedza mafuta ane mavhitamini anogadzikana anogona.
Kune marudzi mana emafuta anogadzikana-mafuta, rimwe nerimwe rinopa zvipo zvakasiyana:
- Vitamin A inobatanidza nefupa, mazino mavara, uye maonero. Izvo zvinoita kuti zvirwere zvekuzvidzivirira uye zvemagetsi zvirambe zvichiripo nekuchengetedza matumbo kushanda zvakanaka.
- Vitamin D inobatsira mukugadzirwa kwemazino uye pfupa nekukurudzira kunwa uye kushandiswa kwemasikironi kwephosphorus uye calcium.
- Vitamini E inorwisa antioxidant inobatsira kurwisa utachiona uye inoramba iine masero matsvuku eropa.
- Vitamin K inonyanya kuvhara ropa uye inochengetedza mapfupa akave noutano.