Mavitamini awa amaonetsetsa kuti amamwa tsiku lililonse

Mavitamini awa amaonetsetsa kuti amamwa tsiku lililonse

Zakudya zopanda thanzi zimatha kuyambitsa kuchepa kwa vitamini, zomwe zingayambitse mavuto monga kutuluka magazi m'kamwa, zilonda zam'kamwa, kusawona bwino usiku, ndi zina. Kutenga mavitamini kungapangitse matupi athu kukhala ndi mphamvu zomwe zimafunikira kuti azichita ndikukhala athanzi.

Idyani Izi Osati Zomwe anafufuza Reda Al-Mardi, katswiri wodziwa zakudya komanso katswiri wochita masewera olimbitsa thupi, za mavitamini abwino kwambiri omwe angatenge kuti atsimikizire kuti aliyense amasankha zowonjezera zowonjezera, atakambirana ndi dokotala kwa anthu omwe akulandira chithandizo chamtundu uliwonse.

Al-Mardi akuti kufunika kotenga mavitamini kumafotokozedwa mwachidule motere:

• Kusunga thanzi la thupi, popeza mavitamini ndi ofunika kuti ziwalo za thupi zizigwira ntchito bwino. Zimathandizira kukhala ndi thanzi labwino komanso kupewa matenda.

• Kuletsa kukalamba, zomwe zingayambitse mavuto ambiri, kuphatikizapo makwinya, imvi ndi kukumbukira kukumbukira.

• Kukhalabe ndi maganizo abwino, chifukwa mavitamini amatha kuchiza kapena kupewa kuvutika maganizo, nkhawa, kupsinjika maganizo ndi matenda ena a maganizo.

1 - Vitamini A

Al Mardi akufotokoza kuti, "Vitamini A ndi vitamini wosungunuka m'mafuta omwe amathandiza kuti maso azitha kuona komanso khungu. M'pofunikanso kuti mafupa apangidwe bwino ndi kuwasamalira. Zimathandizanso kupewa matenda komanso kuchira msanga kwa mabala. ”

Al-Mardi akulangiza kuti njira yabwino kwambiri “yopezera zofunika za tsiku ndi tsiku za vitamini A ndiyo kudya kaloti, mbatata, sipinachi, kale, broccoli, cantaloupe, mango, maapricots, mapichesi, mapapaya ndi tomato,” ponena kuti n’zothekanso. "Kutenga chowonjezera ngati munthu sadya mokwanira zakudya izi."

2 - Vitamini B6

Almardi akufotokoza kuti, "Vitamini B6 ndi vitamini yosungunuka m'madzi yomwe ndi yofunika kuti mitsempha igwire bwino ntchito komanso kupanga maselo ofiira a magazi. Imagwiranso ntchito pakupanga mapuloteni komanso kubwereza kwa DNA.

Vitamini B6 imathandiza thupi kupanga serotonin, dopamine, norepinephrine, epinephrine ndi ma neurotransmitters ena omwe ali ndi udindo wowongolera maganizo. Serotonin imadziwika kuti imayang'anira kugona, kulakalaka kudya, komanso kuchuluka kwa mphamvu, pomwe dopamine imalumikizidwa ndi chilimbikitso, chisangalalo, ndi machitidwe ofunafuna mphotho.

Norepinephrine imathandiza kuyankha kupsinjika maganizo, kugunda kwa mtima, kuthamanga kwa magazi, ndi kudzutsidwa, pamene epinephrine imathandiza kutulutsa adrenaline ndipo ingawonjezere kukhala maso.

3 - Vitamini C

Almardi akuti, "Vitamini C ndi vitamini yosungunuka m'madzi yomwe imathandizira kwambiri kagayidwe kachakudya. Zimathandizira kukhala ndi thanzi labwino la minofu ndi mafupa, kupanga collagen ndikuthandizira chitetezo cha mthupi. Vitamini C ndi wofunikira popanga carnitine, chinthu chomwe chimatumiza mafuta acids kupita ku mitochondria komwe amagwiritsidwa ntchito popanga mphamvu.

4 - Vitamini D

Al-Mardi akuwonjezera kuti, "Vitamini D ndi vitamini wosungunuka m'mafuta omwe amathandiza kuwongolera kuchuluka kwa calcium, komwe makamaka kumapangitsa mafupa kukhala athanzi komanso kumalepheretsa kukomoka kwa minofu. Thupi mwachibadwa limapanga vitamini D kuchokera ku kuwala kwa dzuwa, koma chifukwa anthu ambiri samapeza kuwala kwa dzuwa chifukwa cha zosankha zawo za moyo, amatha kuvutika ndi kuchepa kwa vitamini D m'thupi.

5 - Vitamini E

Malinga ndi Al-Mardi, "Vitamini E ndi antioxidant yomwe imateteza maselo kuti asawonongeke chifukwa cha ma free radicals, omwe ndi mamolekyu osakhazikika omwe angayambitse kuwonongeka kwa ma cellular ngati kuchuluka kwawo kumawonjezeka m'thupi." Zomwe zimatchedwa "oxidative stress" zimachitika. kuwonongeka kotsatirapo kungayambitse matenda a khansa, matenda a mtima, shuga, matenda a Alzheimer, Parkinson’s disease ndi matenda ena.”