Vitamine kune vakwegura: mazita, kuongororwa

Haisi chakavanzika kune ani zvake uyo munhu mukuru anowanzova, anononoka zvinyorwa zvemagetsi muzvisikwa zvake. Nezera, basa rake rinoderera, anodya zvokudya zvishomanana, saka vanhu vazhinji vanodavira kuti kudiwa kwevhithamini kunowirawo pasi. Muzvokwadi, izvi ndezvokunyengera.

Chidikanwi chevhithamini chinongova chikuru

Vitamine kune vakwegura ndeyekukosha zvikuru. Vanhu vane makore anopfuura makumi matanhatu vanofanira kuidya zuva nezuva. Zvisinei, munyika yedu, zvinosuruvarisa, mutemo uyu hauna kuteverwa nevose, kuponesa, saizvozvo, pane hutano hwako, izvo zvinotungamirira kukuwedzera kwekufa. Uyezve, imwe chikamu chevanhu vanotenda zvisiri izvo kuti mavhithamini kune munhu akwegura haasi chinhu kunze kwekuputika, nokuti kushayikwa kwavo kunogona kugadziriswa nyore nyore nezvikafu zvezvokudya. Pfungwa iyi zvakare haisimiri pakutsoropodza. Zvinhu zvinobatsira zvinodiwa nemunhu wose, uye vanhu vezera rekare - kunyanya. Sei?

Hongu, kunyanya nokuti vakaderedza "kufungidzira" basa remukumbo, izvo zvinoreva kuti chikafu chinodyiwa zvakanyanya. Mukuwedzera, vanhu mushure memakumi matanhatu emakore vanonoka kuderedza hutachiona-kuderedza zvirongwa, pamwe nekuwedzera kuwedzera basa remukati.

Kuwedzera kwekushandisa kwemishonga mukurwisana nezvirwere zvisingaperi kunokonzera kukanganisa zvishoma nezvishoma zvakakosha macroelements uye mavitamini.

Pasina ivo, haugone

Sezvakatosimbiswa, mavithamini kune munhu akwegura - kwete chivako, asi kudiwa nokukurumidza, vanodiwa semhepo. Pashure pezvose, vanokwanisa kuwedzera basa rehupenyu uye kunonoka kukwegura.

Chokutanga pane zvose, kukosha kwevanhu vezera rekare kunomiririrwa nemavhithamini emvura (masheya B, C, P). Vanofanira kunge varipo mune zvekudya kwevanhu vezera rekurega basa. Chii chavanoshandisa? Ichokwadi ndechokuti vane untisclerotic effect uye vanoita kuti kusimbiswa kwemasvingo emidziyo. Izvo zvichienderana nekushanda kwemaitiro emwoyo yematambudziko kuti hupenyu hwomunhu hunogara kwenguva refu zvichibvira hunowedzera.

Hamuzivi chimwe chinhu chakakosha mavitamini kune munhu akwegura? Chokutanga pane zvose, zvakakosha pakudzivirira kwezvirwere zvepfungwa. Izvo basa rinoitwa nezvinhu zvinobatsira zvakabatana neboka C. Vanowanzosimudzira kusimba uye simba remitsipa yeropa uye kunowedzera huwandu hwecholesterol muropa.

Zvokudya hazvingasviki zvido zvevhitamini ne 100%

Zvechokwadi, kune rumwe rutivi rwevanhu vanofunga kuti mavhitamine akanaka kune vakwegura ndeyemiriwo nemichero. Iti, idya apuro rimwe zuva, uye zvirwere zvizhinji zvichakupfuura. Zvisinei, nzvimbo yakadai inogonawo kuonekwa sekanganiso. Zvibereko nemiriwo zvinokonzerwa nokushayikwa kwemavithamini maviri chete: folic uye ascorbic acid. Kana kudyidzana kwezvibereko zvakadyiwa zvakasiyana, zvino munhu anogonawo kubvisa kukanganisa kwechikamu ichocho chinodiwa chehutano se carotene. Zvinoshamisa kuti mu 100 ml. Apple juice ine 2 mg we "ascorbic" chete. Kuti uzadze zvido zvezuva nezuva zvemuviri mavitamini (60 mg), iwe unoda kunwa magirasi gumi ejusi zuva nezuva!

Kana tikataura nezvezvinhu zvinobatsira zviri mumapoka A, E, D, uye miriwo haigoni kuvakudza nemuviri - inoda huwandu hwekudya kwekoriki: mukaka, mazai, nyama, boroti, zviyo, zviyo zvebiki.

Ascorbic acid ndiyo chikamu chinokosha chekusimbisa vascula

Vazhinji vanoziva kuti mavitamini (kunze kwemapoka A, E, D uye chikamu B12) haapiwi, asi kupinda mumuviri nechikafu. Uropi hwedu hahukwanise kuchengeta zvinhu izvi pamusoro apa "zvekushandiswa kwemazuva mashoma, saka saka tinofanira kugara tichidya zvokudya zvakapfuma mazviri.

Chokutanga pane zvose, tiri kutaura nezve vitamini C. Ndiyo iyi antioxidant inonyanya kudiwa nevanhu vezera. Kushaikwa kwezvinhu zvakadai se ascorbic acid, carotenoids uye tocopherol, kunotungamirira kukurudzirwa kwezvirwere zvepachivande uye chirwere chemwoyo.

Vaya vane hanya nemubvunzo wekuti mavhitamisi yevakwegura ndeapi akakosha zvikuru, anofanira kuziva kuti, kutanga kwezvose, ascorbic acid inoreva kwavari. Inopa kudzivirirwa kumapapu, inosimbisa masimba ezvirwere zvemuviri, inowanzoita metabolism. Kushayikwa kwe "ascorbic" kunowedzerwa nokuda kwevirumusi, pepper inotapira, sipinashi.

Vitamini B inofanirwa kuita basa rinoenderana nedumbu, uye carotene inovandudza basa rezvikamu zvekuona.

Vitamin B inoshaya

Vanhu vezera ravo "60+" vanowanzotambura nezvirwere zvemuviri wepamuviri. Ichi ndechokuti muviri hauna mavitamini B2, B6, B12, PP. Chimwe chezvikonzero izvi ndiko kunonoka kwekugadzirisa zvirongwa zvemagetsi uye kuderera kwebasa remamwe maitiro enzyme emuviri. Mune vakwegura, chirwere chemahyamu chinowedzera nekuda kwekushaya folic acid.

Kushayikwa kwevhitamini B2 kunoshungurudza maonero, kupera, kusagadzikana kwehutachiona hwehurwere, kunoderedza kusagadzikana. Pasinei nechokwadi chokuti kudiwa kwezvinhu zvakasarudzwa kune vanhu vakwegura zvakanyanya kudarika kune vechidiki, kubata kwayo nemakore kunowakaipa zvokuti zvinodiwa kuwedzera chiyero chinoridzirwa che riboflavin (B2). Kushaikwa kwaro kunogona kuzadzwa nokuda kwezvokudya zvakadai sechizi, cottage cheese, veal, cocoa.

Kubata kwe vitamini B12 kunoderera nezera. Kubvisa kushayikwa kwayo kunogara kuchidya magidhi, salads, veal, nyuchi uye yenguruve chiropa, sipinashi, hove.

Hydrochloric acid inobatsira zvakanakisisa kugadziriswa kwe cyanobolamine (B12); naizvozvo, michero nemucheka wakasviba zvinofanirawo kuwedzerwa kune zvinowanikwa pamusoro apa.

Kusina vitamini A

Kana muviri uchitora vitamin A shoma, zvino inobatsira pakuonekwa kwezvirwere zve duodenal, gastritis, kuora simba kwehutachiona. Retinol (vitamini A) mune zvakawanda zvakagadzirwa nemiti yakadai: mazai enyama, karoti, sipinashi, dzungu, veal chiropa.

Kusina vitamini D

Zvinofanira kuonekwa kuti vitamini D yevakwegura inokoshawo. Kushayikwa kwechikamu chepamusoro kunotadzisa kusagadzikana kwema calcium, iyo inofanirwa kusimbisa mapfupa. Mukuwedzera, mukana wekuvandudza atherosclerosis uye kuonekwa kwemafupa anouraya anowedzera. Vitamini D inogona kuzadzikiswa ne ultraviolet, saka vakwegura mumamiriro okunze ekudziya kwehafu yenguva pazuva kuti vagare muzuva. Zvisinei, nguva yakawandisa yekuzvidzivirira kumabhaisi eUV haakurudzirwi. Kana iri zvekudya, vitamini D inowanika muzhi mazhenje uye hove mafuta.

Asi chidimbu chemaminerari chakaramba mumakore. Uye dzimwe dzazvo (calcium salts) dzinoiswa muzvibatanidzi uye mishonga. Zvisinei, zviri mukati momuviri we magnesium, iodine, selenium, simbi inofanira kudzorwa. Mazuva ano, mune mamwe mapeji, kuitira kuti usapinda dambudziko rekushaiwa kwezvibereko, unogona kusarudza mavitamini zvakakwana kune vakwegura. Zvisinei, zvakanakisisa kutaurirana nachiremba panyaya iyi.

Vitamin Complexes

Parizvino, kune arsenal yakazara yemishonga pamusika, iyo iwe unogona kugadzirisa dambudziko rekushayikwa kwe cyanobolamine kana retinol. Zvinofanira kuonekwa kuti mavhitamisi kune vakwegura, avo vanongoratidzwa maitiro avo anopesana, uyewo vanosiyana mukubudirira. Panguva imwe chete, vazhinji vavo vanoparidzirwa mune zvemishonga pasina mushonga wechiremba. Tinonyora zvakanyanya.

Mushonga we "Hexavit"

Saka, nhasi vazhinji vanogadzira mishonga yemishonga vanobudisa mavitamini kune vakwegura. Mazita okuti "Hexavit", "Gerovital", "Vitrum Century" anozivikanwa kune mutengi weRussia.

Ikutanga yezvinyorwa zvinokonzerwa nema-multivitamine ane mavitamini matanhatu, anokosha zvikuru kune vanhu vane makore makumi matanhatu-A, B, B2, B6, C, PP. Iyo mishonga "Hexavit" inokurudzirwa seimwe yezviyero zvekurwisa avitaminosis.

Muteresi uchapupu hune ruzivo rwekuti iyi inogadzirisa zvinogadzirisa kana iri pachinetso chekushaikwa kwezvinhu zvinobatsira. Uyewo, vatengi vanocherechedza kubudirira kwayo mukurwisa zvirwere zvehuputi.

Undevit

Ichokwadi, chizvarwa chechidiki, uyo ane hanya nehutano hwevanoda, vanofanira kugara vachitenga mavitamini kune vakwegura. Mazita okuti "Undevit", "Supradin", "Gerimaks" anofanira kunyatsoiswa mumurangariro wavo. "Undevit" - chirwere chinosvika gumi nerimwe zvakakosha mavitamini (B1, B12, E, P, folic acid , pantothenic acid , nezvimwewo). Uye rimwe dragee zuva rimwe nerimwe rinodiwa zvechimiro muzvinhu zvinobatsira. Kushandura "Kusagadzikana" kunobatsirawo mukurwisa chirwere chakadai se beriberi.

Kuongorora pamusoro pezvinodhaka izvi zvinowanikwa zvakanaka. Vakawanda vanotenga vanozvikoshesa nokuda kwekuti hazvikonzeri kugadzirisa kwehutano uye zvinowedzera kukura kwemuviri kunotonhora. Mukuwedzera, vatengi vanokwezva nemutengo usingadhuri wemishonga - 45 rubles chete pamapato.

Vitrum Centuri

Vitamine Vitri kune vakwegura isarudzo yakanaka. Chokutanga pane zvose, vanobatsira kusimbisa masimba ehurumende, uyewo kuwedzera mupfungwa uye muviri. Mukuwedzera, ichi chinodhaka chinowedzera kuderedza mukana wekuva nekenza uye yehutano hwepfungwa. Uyewo, Vitrum Mazana emakore anoderedza kukwegura kwemasero. Zvisinei, izvi zviri kure nezvose zvayo zvakanaka. Inorayirwa sechirwere chinodzokorora kusakosha kwemaminerari, uyewo senhengo yekudzivirira ye hypovitaminosis.

Nhamba yakawanda yevatengi mhinduro pamusoro peVirrum Century yakanaka. Mushure mekutora mishonga kune vakwegura, hutano hunovandudza, kufara kunooneka. Kunyange zvakadaro, vamwe havadi mutengo (500 rubles pamapato) pamwe nekukwanisa kugadzirisa matanho.