Ezi vithamini ziqinisekisa ukuba zithatha yonke imihla

Ezi vithamini ziqinisekisa ukuba zithatha yonke imihla

Ukutya okungenasondlo kunokubangela ukunqongophala kwevithamini, nto leyo inokukhokelela kwiingxaki ezinjengokopha kweentsini, izilonda zomlomo, ukungaboni kakuhle ebusuku, kunye nokunye. Ukuthatha iivithamini kunokunika imizimba yethu umfutho ofunekayo ukwenza kwaye uhlale usempilweni.

Yidla Oku Hayi Le nto ihlolwe ngu-Reda Al-Mardi, i-dietitian eqinisekisiweyo kunye nomqeqeshi wokuzilolonga oqeqeshiweyo, malunga neevithamini ezifanelekileyo zokuthatha ukuqinisekisa ukuba wonke umntu ukhetha izongezo ezifanelekileyo, emva kokubonisana nogqirha kubantu abenza naluphi na uhlobo lonyango.

UAl-Mardi uthi ukubaluleka kokuthatha iivithamini kushwankathelwa koku kulandelayo:

• Ukugcina impilo yomzimba, njengoko iivithamini ziyimfuneko ukuze amalungu omzimba asebenze kakuhle. Inceda ukugcina impilo entle kwaye ithintele izifo.

• I-Anti-aging, enokubangela iingxaki ezininzi, kuquka imibimbi, iinwele ezingwevu kunye nokukhumbula kakubi.

• Ukugcina isimo sengqondo esingcono, njengoko iivithamini zinokunyanga okanye zithintele ukudakumba, ixhala, uxinzelelo kunye nezinye izigulo zengqondo.

1- Vitamin A

U-Al Mardi uyachaza, “Ivithamin A yivithamin enyibilikayo emafutheni edlala indima ekugcineni amehlo asempilweni kunye nolusu. Kwakhona kuyimfuneko ekubunjweni kwamathambo ngokufanelekileyo kunye nokugcinwa. Ikwanceda ukuthintela usulelo kunye nokuphola kwenxeba ngokukhawuleza. ”

UAl-Mardi ucebisa ngelithi eyona ndlela “yokufumana iintswelo zemihla ngemihla zikavithamin A kukutya iminqathe, ibhatata, isipinatshi, ikale, ibrokholi, ikhantaloupe, imango, iiapilkosi, iipesika, ipapaya neetumato,” echaza ukuba oko kunokwenzeka. "ukuthatha isongezelelo ukuba umntu akatyi ngokwaneleyo koku kutya."

2- Vitamin B6

UAlmardi uyacacisa, “I-Vitamin B6 yivithamin enyibilikayo emanzini eyimfuneko ekusebenzeni okuqhelekileyo kwemithambo-luvo kunye nokuveliswa kweeseli ezibomvu zegazi. Ikwathatha inxaxheba kwiprotheyini yokuvelisa kunye nokuphindaphinda kwe-DNA.

I-Vitamin B6 inceda umzimba ukuba uvelise i-serotonin, i-dopamine, i-norepinephrine, i-epinephrine kunye nezinye ii-neurotransmitters ezinoxanduva lokulawula isimo sengqondo. I-Serotonin yaziwa ngokulawula iipatheni zokulala, ukuthanda ukutya, kunye namanqanaba amandla, ngelixa i-dopamine inxulunyaniswa nenkuthazo, ulonwabo, kunye nokuziphatha kokufuna umvuzo.

I<em>Norepinephrine inegalelo ekuphenduleni uxinezeleko, ukubetha kwentliziyo, uxinzelelo lwegazi, nokuvuseleleka, ngoxa i<em>epinephrine inceda ekukhupheni i<em>adrenaline kwaye inokwandisa ukuphaphama.”

3- Vitamin C

U-Almardi uthi, "I-Vitamin C ikwayivithamin enyibilikayo emanzini edlala indima kwiinkqubo ezininzi ze-metabolic. Inceda ukugcina izicubu ezixhumeneyo ezinempilo kunye namathambo, ukwakheka kwe-collagen kunye nokuxhasa amajoni omzimba. I-Vitamin C iyimfuneko ekuveliseni i-carnitine, into ehambisa i-acids enamafutha kwi-mitochondria apho isetyenziselwa ukuveliswa kwamandla. "

4- Vitamin D

UAl-Mardi wongezelela ngelithi, “Ivithamin D yivithamin enyibilikayo ngamafutha enceda ukulawula amanqanaba e-calcium, eyona nto inceda amathambo kunye nokuthintela ukunyibilika kwemisipha. Umzimba uvelisa i-vitamin D ngokwemvelo ekukhanyeni kwelanga, kodwa ngenxa yokuba abantu abaninzi bengafumani ilanga elaneleyo ngenxa yendlela abakhetha ngayo indlela yokuphila, banokubandezeleka kumazinga aphantsi e-vitamin D emzimbeni.

5- Vitamin E

Ngokutsho kuka-Al-Mardi, "I-Vitamin E yi-antioxidant ekhusela iiseli kumonakalo obangelwa yi-radicals yamahhala, iimolekyuli ezingazinzanga ezinokubangela umonakalo weselula ukuba ipesenti yazo iyanda emzimbeni. umonakalo obangelwa koko unokukhokelela kumhlaza, isifo sentliziyo, isifo seswekile, isifo sika-Alzheimer, isifo sikaParkinson nezinye izifo.”