Mavitamini kwa munthu wachikulire: dzina ndemanga

Ndi palibe chinsinsi kuti akulu munthu afika, ndi pang'onopang'ono kagayidwe zamoyo wake zimachitika. Ndi zaka, ntchito zake yafupika, ugwire zochepa chakudya, kotero kuti anthu ambiri amakhulupirira kuti kufunika mavitamini, nayenso, ndi kuchepa mphamvu. Ndipotu, wonyenga.

Kufunika mavitamini ndi yaikulu

Mavitamini kwa munthu wachikulire ndi yaikulu. Anthu opitirira zaka makumi asanu zakubadwa ayenera kuwanyeketsa iwo tsiku. Komabe, mu dziko lathu, mwatsoka, lamulo limeneli si anatsatira onse, motero kupulumutsa pa thanzi lawo, zomwe, ndithudi, kumabweretsa imfa kuchuluka. Komanso mbali zina za anthu molakwa kuti mavitamini kwa munthu wachikulire - osati kuti zina, monga akufunira, chifukwa kusowa awo mosavuta mudzaze ndi chakudya muyezo. Zimenezi ndi si tenable. Zakudya zofunika aliyense, ndipo anthu achikulire - makamaka. Chifukwa chiyani?

Inde, poyamba pa zonse chifukwa yafupika "absorptive" matumbo ntchito, kutanthauza kuti chakudya m'mimba poipa. Komanso, anthu m'mbuyo pambuyo sikisite njira zaka redox komanso ziwalo chatsitsa.

Nakweza phwando mankhwala kulimbana ndi matenda aakulu akutitsogolera kuti akusowa mwapang'onopang'ono macronutrients zofunikira ndipo mavitamini.

Popanda izo sizingakhale

Monga kale anatsindika, mavitamini kwa munthu wokalamba - osati akufunira, koma Akufunika, n'zofunika ngati mpweya. Ndipotu, amatha kusintha umoyo ndi m'mbuyo ukalamba.

Choyamba, phindu kwa anthu a anthu achikulire ndi madzi sungunuka mavitamini (B ovuta, C, F). Iwo ayenera kukhala pano mu zakudya za pantchito zaka mwamuna. ndi ubwino awo? chakuti kukhudza odana ndi sclerotic ndi kuthandiza kulimbikitsa Mitsempha. Ndi chifukwa ntchito yachibadwa a dongosolo mtima kumachititsa kuti anthu adzakhala ndi moyo wautali mmene angathere.

Inu simukudziwa chimene wina ndi mavitamini wabwino kwa anthu okalamba? Choyamba n'zofunika chifukwa kupewa matenda a mtima. nchito imeneyi imagwiridwa ndi zinthu zothandiza a gulu C. amatsogolera elasticity zachilendo ndipo mphamvu Mitsempha ndi matenda magazi mafuta mlingo.

Chakudya sizikupanga kwa zosowa za mavitamini 100%

Kumene, pali zina m'gulu la anthu amene amaganiza kuti ndi mavitamini bwino akuluakulu - ndi masamba ndi zipatso. Monga, kudya apulo limodzi patsiku, ndipo matenda ambiri adzakhala kuzilambalala mbali yanu. Komabe, udindo uwu akhoza angaonere osocheretsa. Zipatso ndi ndiwo zamasamba amapanga kwa kuchepa kwa mavitamini awiri okha: kupatsidwa folic acid ndi ascorbic asidi. Ngati osiyanasiyana yadyedwa zipatso zosiyanasiyana, mukhoza tichotse kuchepekedwa koyenera kuti chigawo thanzi monga carotene. Chidwi n'chakuti, 100 ml. apulo madzi zili 2 okha mg wa "askorbinki". Popeza lamulo tsiku mavitamini izi (60 mg), muyenera kumwa magalasi 15 madzi tsiku ndi tsiku!

Ngati ife kulankhula za zinthu zopindulitsa za thupi magulu A, E, D, masamba sadzatha kuti akatidzadza thupi lawo - zifunika mkulu calorie zakudya kale: mkaka, mazira, nyama, mafuta, dzinthu, ophika buledi mankhwala.

Ascorbic asidi - kofunika kwambiri chigawo chimodzi kuti mulimbitse zotengera

Anthu ambiri akudziwa kuti mavitamini (kupatula magulu A, E, D ndi B12 mu gawo) sali kupangidwa ndi kulowa m'thupi ndi chakudya. ubongo wathu sangathe kusunga "mu sitolo" zinthu zakumwamba, choncho tiyeneranso kudya zakudya ali olemera mu iwo.

Choyamba, tikulankhula za vitamini C. Ndi antioxidant kuti ali ofunika kwambiri makamaka kwa anthu okalamba. Kupanda zigawo zikuluzikulu monga ascorbic asidi, tocopherol, carotenoids ndi kuwatsogolera ku chitukuko cha matenda Oncology ndi pathologies mtima.

Amene akuda nkhawa funso la chimene mavitamini okalamba ndi mtengo wapatali kwambiri, muyenera kudziwa kuti poyamba pa zonse akunena kwa ascorbic asidi. Kumatetezera mapapo, kumalimbitsa chitetezo cha m'thupi, normalizes kagayidwe. Chakuchepa kwa "askorbinki" kulipidwa mwa zipatso, tsabola wokoma, sipinachi.

Vitamini B ndi koyenera kuti uyende m'mimba ndi carotene bwino ntchito kwa ziwalo masomphenya.

Akusowa vitamini B

Anthu zaka "60+" gulu zambiri amadwala matenda pa mundawo m'mimba. Ichi ndi chifukwa thupi limataya mavitamini B2, B6, B12, PP. Chotsatira ndi slowdown a kagayidwe ndi kuchepa ntchito za machitidwe ena enzyme za thupi. Okalamba chifukwa cha kusowa pakumwa folic acid magazi m'thupi.

Vitamini B2 akusowa impairs masomphenya, ntchito ya dongosolo m'mimba, mantha dongosolo unbalances amachepetsa chitetezo chokwanira. Ngakhale kuti kufunika mankhwala pamwamba okalamba n'chochepa kwambiri kusiyana ndi anyamata, ndi digestibility zaka wakhala moyipa kuti m'pofunika kuwonjezera analimbikitsa kuchuluka kwa riboflavin (B2). kusowa kwake kudzazika mwa zakudya monga tchizi, kanyumba tchizi, ng'ombe, koko.

Digestibility vitamini B12 amachepetsa ndi zaka nayenso. Kuthetseratu kuchepekedwa nthawi zonse tiyenera kudya amadyera, saladi, nyama yamwana wang'ombe, ng'ombe ndi nkhumba chiwindi, sipinachi, nsomba.

Bwino digestibility tsiankobolamina (B12) amathandiza acid amathiridwa, kotero monga zowonjezerazo mankhwala pamwamba kudya zipatso ndi wowawasa zipatso.

akusowa vitamini A

Ngati thupi salandira vitamini A, izo kumathandiza kuti zikamera matenda a duodenum ndi, gastritis, chitetezo chokwanira wofooka. Retinol (vitamini A) wambiri lalikulu mankhwala amenewa amapanga: mazira, kaloti, sipinachi, dzungu, nyama yamwana wang'ombe chiwindi.

Losowa vitamini D

Tikumbukenso kuti vitamini D okalamba ndi lofunika kwambiri. The kuchepekedwa zigawo zikuluzikulu pamwamba zimachititsa mayamwidwe osauka calcium, lomwe ndi lofunikira kwa mafupa. Komanso kumachititsa kukhala atherosclerosis ndi zosayembekezereka wa malignancies. Vitamini D limabwezeretsa kudzera ultraviolet, kotero okalamba nyengo ofunda osachepera theka la ola ndi tsiku kukhala pa dzuwa. Komabe, nthawi yochuluka kuti poyera nokha UV cheza ali osavomerezeka. Koma chakudya, vitamini D ali dzira yolks ndi mafuta nsomba.

Koma kufunika mchere amachepetsa ndi zaka. Komanso, ena mwa iwo (kashiamu mchere) ndi waikamo mu zimfundo ndi zimakhala. Komabe, zili mu thupi la magnesium, ayodini, selenium, chitsulo ziyenera kulamulidwa. Lero, mankhwala aliwonse, pofuna kupewa vuto la kuperewera kwa mchere, mukhoza kusankha mulingo woyenera zovuta mavitamini okalamba. Komabe, ndi bwino kufunsa pa nkhaniyi ndi dokotala.

maofesi vitamini

Panopa pa msika pali zida lonse la mankhwala, amene mungathe kuthetsa vuto tsiankobolamina kapena akusowa retinol. Tikumbukenso kuti mavitamini akuluakulu, ndemanga imene ambiri zikutsutsana, pa mlingo wa dzuwa ndi osiyana. Komabe, ambiri a iwo anamasulidwa mu mankhwala popanda dotolo. Tikungotchula ambiri.

Mankhwala "Geksavit"

Natenepa lero ambiri opanga mankhwala kubala mavitamini okalamba. Mayina "Geksavit", "Gerovital", "Vitrum Century" lachilendo kwa ogula Russian.

The woyamba multivitamin zovuta lili mavitamini sikisi, n'zofunika kwambiri kuti anthu zaka 60 - A, B, B2, B6, C, PP. Mankhwala "Geksavit" tikulimbikitsidwa monga mmodzi wa miyeso kulimbana vitamini akusowa.

ndemanga kasitomala zili ndi mfundo zimene ndi chida champhamvu pamene izo zifika pa vuto la kusowa kwa zakudya. Ogula kuti ananenanso nchito zake polimbana ndi matenda ophthalmological.

"Undevit" njira

Kumene, achinyamata, amene amasamala za umoyo wa okondedwa awo, muyenera kugula mavitamini okalamba nthawi zonse. Mayina "Undevit", "Supradin", "Gerimaks" ayenera bwino maganizo awo. "Undevit" - mankhwala omwe mu kapangidwe kake lili khumi zofunika mavitamini (B1, B12, E, P, kupatsidwa folic pantothenic asidi , etc.). Ndipo wina odzola nyemba - kufunika thupi tsiku kwa zakudya. Ovuta "Undevit" othandiza polimbana ndi matenda monga beriberi nayenso.

Reviews kukonzekera izi kwa gawo lalikulu positive. makasitomala ambiri amayamikira zimene sayambitsa thupi lawo siligwirizana ndi kwambiri kumawonjezera kukaniza thupi chimfine. Komanso, ogula amakopeka mtengo angakwanitse wa mankhwala - rubles 45 pa paketi.

"Vitrum Centuria"

Mavitamini "Vitrum" okalamba - osati kusankha zoipa. Choyamba, iwo amathandiza kulimbikitsa chitetezo cha m'thupi ndipo kuwonjezera ntchito m'maganizo ndi m'thupi. Komanso, mankhwala kwambiri amachepetsa imabwera khansa ndi pathologies mtima. Komanso, "Vitrum Zaka" kubweza ukalamba. Komabe, si onse katundu positive. Iwo Kwalamulidwa monga mankhwala kudzazidwa chosowa mchere, komanso wothandizila zodzitetezera ku hypovitaminosis.

Zambiri za ndemanga makasitomala pa "Vitrum Zaka" - positive. Pambuyo kutenga mankhwala okalamba bwino bwino, pali mtima. Komabe, ena sindimakonda mtengo (rubles 500 pa paketi) ndi kuthekera kwa thupi lawo siligwirizana.