Ingaba ezi vithamini ziyityhefu kwaye ziyingozi njani?

Ingaba ezi vithamini ziyityhefu kwaye ziyingozi njani?

Nangona izibonelelo zezempilo ze-vitamin D, i-vitamin C, i-vitamin K, i-vitamin B12 kunye ne-vitamin E ibhalwe kakuhle, ukwazi ukuba umzimba uthatha njani ezi zondlo kunokuba luncedo. Kukwabalulekile ukuqonda imingcipheko yetyhefu yevithamini kunye nokugqithisa, ngakumbi kuba ezinye iivithamini kunye neeminerali zihlala emzimbeni ixesha elide kunezinye.

Ngokutsho kwe-USA Today, iivithamin A, D, E, kunye ne-K zinyibilika kumafutha, kwaye umzimba uzifunxa ngokwahlukileyo kwizondlo ezinyibilikayo emanzini.

Iivithamini A, D, E kunye ne-K zinokufumaneka kwizityalo ezininzi zemihla ngemihla kunye nokutya kwezilwanyana kunye nakwizongezo zokutya.

Ukunyibilika kumafutha okanye emanzini

Ngelixa iivithamini ezinyibilikayo emanzini zinyibilika kakhulu kumchamo, iivithamini zinyibilika kumafutha kunye nee-oyile kwaye zithande ukuqokelelana emzimbeni - zihlala zifunxwa njengamafutha okutya emathunjini amancinci kwaye agcinwe ngumzimba kwizicubu ze-adipose kunye nesibindi.

Ngenxalenye yakhe, uDkt Josh Reid, umbhali we "Inyaniso malunga ne-Low Thyroid": "Ukugcina iivithamini kwizicubu ze-adipose kuchaphazela indlela i-vitamin efakwe ngayo, ithuthwa kwaye igcinwe."

Ucacisile ukuba ukufunxwa kunye nokunyibilika kweevithamini ezinyibilikayo kuxhomekeke ngokuyinxenye ekukhupheni inyongo kwi-gallbladder, ebonisa ukuba “ukuba isigulana senziwe i-cholecystectomy, ingcebiso yoogqirha kukuthatha i-enzyme ukunceda ukuphucula ukufunxa kwamafutha. iivithamini ezinyibilikayo.

iivithamini imisebenzi

Kwakhona, iivithamini ezinyibilikayo ngamanqatha zizondlo ezifunwa ngumzimba ukuze uhlale usempilweni kwaye usebenze ngendlela efanele.

"Ezinye zezona zondlo ezibaluleke kakhulu kwimpilo yabantu ziyi-vitamins e-fat-soluble A, D, E, kunye ne-K, kuba iivithamini ezinyibilikayo zibalulekile kwingqondo kunye nempilo ye-immune kwaye isebenze njengama-antioxidants anamandla kunye ne-anti-inflammatory compounds," utsho uGqr Reid.

Ezi zondlo zinceda amajoni omzimba, izihlunu, nemithambo-luvo, zomeleze amathambo, kwaye ziphucule impilo yamehlo nolusu. "I-Vitamin A inegalelo kwimisebenzi yokuzala, kwaye i-vitamin D ibonakaliswe ukuba yomeleza amajoni omzimba kwaye ibalulekile kwimpilo yamathambo," utsho uNjingalwazi uLisa Young, uprofesa oncedisayo wezondlo kwiYunivesithi yaseNew York kunye nombhali we "Finally Full, finally Slim." .” IVithamin E inegalelo ekuthinteleni uxinezeleko lweoksijini kunye neeradicals zasimahla, kwaye ivithamin K ibalulekile ekuqiniseni igazi.

Ngenxa yendlela iivithamini ezinyibilikisiweyo zigcinwa ngayo kwaye zicutshungulwe, ithuba lokuba umntu osweleyo kuzo lisezantsi xa kuthelekiswa nezondlo ezinyibilikayo emanzini. UDkt. Reid uthi: “Inzuzo yeevithamini ezinyibilikayo ngamanqatha kukuba inokwenza ugcino ukuze isetyenziswe xa ukutya kuphantsi.

Ukutya okunamafutha aphantsi

Kwangaxeshanye, ukutya okuninzi okuthandwayo okunamafutha aphantsi kubangele ukunqongophala kweevithamini ezinyibilikayo ngamafutha kwabanye abantu. Iimpawu zokunqongophala kwezi vithamin ziquka ukonakala kwamathambo, ukopha, isifo seentsini, ubuthathaka benkqubo yomzimba yokuzikhusela, kunye nokwanda kwengozi yokuba nesifo sentliziyo.

Iziphumo ezibi kunye nokufa

I-downside to fat-soluble vithamini kukuba umzimba ufunxa kwaye uzigcine ixesha elide kunezondlo ezinyibilikayo emanzini, ngoko ke zinokubangela iingxaki zetyhefu okanye ukugqithisa. “Ekubeni iivithamini ezinyibilikayo kumafutha zigcinwa emzimbeni, eyona nto ixhalabisayo kubukho betyhefu,” uchaza oko uNjingalwazi Young. Iziphumo ebezingalindelekanga ezinxulumene nokuthatha ngokugqithisileyo iivithamini A, D, kunye ne-E ezinyibilikayo zinxulunyaniswa neemeko ezinqabileyo kakhulu zesicaphucaphu, ukubetha kwentliziyo okungaqhelekanga, ukonakala kwamalungu, ukopha, nokufa.

Ukugqithisa ngokweqile kunye netyhefu

Kodwa iingcali zithi umngcipheko wokugqithisa ngokweqile okanye ityhefu yevithamini inqabile kakhulu xa izondlo zifunyanwa kwimithombo yezityalo nezilwanyana. Iingxaki ezinjalo zidla ngokubangelwa yi-megadoses yezongezo zokutya.

Kwiimeko ezininzi, umntu unokufumana ngokukhuselekileyo zonke izondlo ezinyibilikayo ezidingwa ngumzimba kukutya okunempilo. UGqr. Reid uthi: “Ukutya okutyebileyo ngeevithamini ezinyibilikayo ngamafutha kuquka inyama enamafutha, izithulu zeqanda, iimveliso zobisi, intlanzi enamafutha, ioyile yentlanzi, amandongomane akrwada, imbewu neoli yeeavokhado.

Uqikelelo lukaMaguy Farah lwehoroscope yonyaka ka-2023