Indlela abahluke ngayo kwi-Absorption and Storage in the Body
Sithatha izithako zevithamini ukuze sibomeleze abo esibafumanayo ukusuka ekutya esikudlayo kunye nelanga elisezantsi. Zifakwe emzimbeni ngeendlela ezahlukeneyo kwaye zikhutshwe emzimbeni ngamaxabiso ahlukeneyo. Singawahlukanisa ngokubanzi njengokuba i-soluble yamanzi okanye i-soluble.
IiVithamini zamanzi ezisombululo
Amavithamini amanzi anelululwazi yilezo zinto zichithwa ngamanzi kwaye zithathwa ngokukhawuleza zibe zizicubu ukuze zisetyenziswe ngokukhawuleza.
Ngenxa yokuba ayigcinwanga emzimbeni, kufuneka azaliswe rhoqo kwisondlo sethu. Naliphina i-vitamine engaphezulu kwamanzi inqabileyo ikhutshwe ngokukhawuleza emcinini kwaye ayisoloko iqokelele kumanqanaba atyhefu. Xa kuthethwa oko, iintlobo ezithile zevithamini zamanzi ezinqunyulisiweyo zamanzi, ezifana ne-vitamin C, zingabangela uhudo xa kuthathwa ngokungaphezulu.
Iivithamini ezinamanzi ezinamanzi ziquka i-B-complex group kunye nevithamini C, nganye leyo inika izibonelelo zempilo ezilandelayo:
- I-Vitamin B1 (thiamine) inceda ukukhulula amandla ekutya kwaye kubalulekile ukugcina umsebenzi wesistim.
- I-Vitamin B2 (riboflavin) inceda ekukhuthazeni umbono omhle kunye nesikhumba sempilweni kwaye kubalulekile ekuguquleni i-amino acid tryptophan kwi-niacin.
- I-Vitamin B3 (niacin) incedo ekutyeni, ukuxiliswa kwe-metabolism, kunye nomsebenzi oqhelekileyo we-enzyme kunye nokukhuthaza isikhumba esinempilo kunye neentsholongwane.
- I-Vitamin B6 (pyridoxine) incedo kwiprotheni ye-protebolism kunye nokuveliswa kwe-cell cell ebomvu, i-insulin kunye ne-hemoglobin.
- I-Folate (i-folic acid) inceda kwakhona kwiprotein ye-protebolism kunye ne-red cell cell form formation kwaye inokunciphisa umngcipheko we-tube neural tube birth defects.
- I-Vitamin B12 (cobalamin) incedo ekwenzeni iiseli zegazi ezibomvu kunye nokugcinwa kwenkqubo ye-nervous.
- I-Biotin inceda ukukhulula amandla kwi-carbohydrates kunye neengcebiso kwi-metabolism yamafutha, amaprotheni kunye nee-carbohydrates ekudleni.
- I-Pantothenic acid aid in metabolism kunye nokubunjwa kwamahomoni.
I-Vitamin C (i-ascorbic acid) iyona nto ibalulekileyo ekunyukeni kwesebe kunye ne- collagen synthesis . Uncedo ekuphulukisweni kwilonda kunye nasethambo elenziwe ngenkqubela ukuphucula umzimba jikelele.
Iifat-Soluble Vitamins
Iivithamini ezinomsoco ezincibilikiweyo zichithwa ngamafutha. Zixutywe ngama-globules e-fat ehamba ngamathumbu amancinci kwaye asasazwa ngomzimba kwigazi. Ngokungafani namavithamini amanzi anelisekile, amavithamini amaninzi anamafutha amaninzi agcinwa kwisibindi kunye namafutha (adipose) ukusetyenziswa kwexesha elizayo Afunyanwa kakhulu kwiindawo ezinamafutha aphezulu kwaye angcono xa esitya ngeoli.
Ngenxa yokuba iivithamini ezinqumle ngamanqwanqwa azange zikhutshwe ngokukhawuleza, zinokubuthelela kumanqanaba atyhefu ukuba zithathwe ngokungaphezulu. Xa ukutya okunokulinganisela okungekho nto kungabangela ubuthi, ukugqithisa ukugqithisa kwiifomithamini ezinamafutha azinzileyo.
Kukho iindidi ezine ze-vitham e-fatuble-soluble, ngalinye libonelela ngezibonelelo ezahlukeneyo:
- I-Vitamin A iyingxenye yokwenza amathambo, ukubunjwa kwezinyo kunye nombono. Igalelo kumsebenzi wamasosha kunye neselula ngelixa ugcina amathambo asebenza kakuhle.
- I-Vitamin D inids ekuphuhlisweni kwamazinyo kunye nethambo ngokukhuthaza ukutshatyalaliswa kunye ne-metabolism ye-phosphorus ne-calcium.
- I-Vitamin E i-antioxidant eyanceda ukulwa nokusuleleka kwaye igcina amaseli obomvu aphilileyo.
- I-Vitamin K iyinkxalabo yegazi kunye nokugcina amathambo enempilo.